Ironman Coeur d'Alene - Triathlon

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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
64F / 18C
Total Time = 12h 11m 58s
Overall Rank = 649/
Age Group = 25-29
Age Group Rank = 53/
Pre-race routine:

Woke up a little before my alarm clock, which is normal because i am up at 3 am every day for work anyways. Took in 80g carbo pro/Gatorade. Then took a shower. Ate 1/2 cup oatmeal with maple syrup, and 2 pieces of toast with Jam. Then had my first BM.
Event warmup:

Got to event 1hr before swim start, I felt a little rushed and was confused on where to drop all my bags at first. Then iforgot to put my extra bottle in my bike special needs so i had to run back to do that. After i dropped off bags i had my 2nd BM. I went away from the crowds and did 3 mins of dynamic stretching and about 1 minute of running. Put on my wetsuit and dropped off my morning bag and headed for swim area. There i sat in the water for 5 mins, then swam a couple quick sprints then headed to my swim Seeded sectioning.
  • 1h 12m 20s
  • 4224 yards
  • 01m 43s / 100 yards

I got out of the swim thinking this Ironman event is fun! I like this. This was also a PR on my 2.4 mile swim.
What would you do differently?:

More lube for my neck, i chafed at the start of the swim.
Transition 1
  • 05m 51s

I really wasn't in to big of a rush, i walked to the transition after i got out of the water, then when i got my bag i started running again. I took a little extra time removing my Garmin before the guys ripped my suit off.
  • 6h 16m 36s
  • 112 miles
  • 17.86 mile/hr

I stopped to pee 4 times during race, Had i not i would of saved a good 5-10 minutes on the bike. My goal was 7 hours, so i beat that by a good 45 mins. On hills i would vary my ridding positions a lot to keep things fresh. I was the only one all day that was standing on the hills while pushing 1 leg, waiting 2 seconds then pushing the 2nd leg... its kinda funny looking but it keeps my HR low and i climb faster. I tried to keep positive and do stupid things like sing "barbie Girl" in my head and also try to crack a quick joke to the people i was passing to throw out some team spirit. the last 20 miles of the bike hurt a little but i kept my pace up nicely
What would you do differently?:

I wish i would of slowed down a little, i went really hard and my legs were hurting at the end of the ride, but that is expected as i have never rode that distance before in my training.
Transition 2
  • 02m 37s

Sucks running in road shoes, but i managed. I had no idea where to go after i got my run bag.
What would you do differently?:

I would of put fresh socks on, my feet were wet from throwing water on myself on the bike.
  • 4h 34m 34s
  • 26.2 miles
  • 10m 29s  min/mile

Bring on the pain. My previous longest run every was 14 miles, i knew today was going to hurt, i just didn't know how bad. About mile 4 i realized that because of my wet socks i was starting a blister on my right foot(later to turn into 2 blisters 1 being a blood blister about the size of a quarter). I kept going anyways. I actually asked someone if its smart to put lube on it so it stops running, they didn't have a good answer for me. I just kept my pace going for the first loop. Once i got to mile 15 i started to feel the pain of running alot more. It was a struggle to keep running to every aid station, soon as i got to an aid station i would walk it and make sure i try out a little bit of everything to see what was working with my stomach. This pain continued to the turn around point about mile 20 then it was a long uphill that seemed like it would never end. After i got threw the big hill, it was a slanted downhill, this really hurt my knees and i was running at about a 9:30 pace down the hill. I saw a co worker at the aid station about mile 23 and she asked how i was doing, i replied in "it Effing hurts so bad" I had my pain face going. Mile 23 and on was a struggle not to puke, I couldn't take in any water or anything so i was just trying to keep cool and not throw up on myself. I did my best to run to each aid station so i could walk threw them and i did that, except i walked 3 times at a non aid station area for less then 1 min each. Ive never wanted to flop over and pass out so bad. About mile 25.8 another co worker found me while he was ridding his bike and started to ask me alot of questions which i just mumbled incoherent words to him, finally i breathed out "ill see you at the finish line" and had him go on his way. My pace continued to go slow, but i didn't stop running. Alot of people apparently get an adrenalin rush when they are on the last straight away but i didnt, it was the longest straight away ever lol.I got close to the end of the road, and told my family i was going straight to the lake after i finish. I passed the finish line, don't remember hearing my name or anything, i tried to raise my hands and i got them about half way up and then they were back at my sides, i was spent.
What would you do differently?:

fresh socks would of been smart at T2, and special needs. If i had the option i would of ran more for training, but I spend the whole year battling different injuries so i couldn't ever get decent mileage in.
Post race
Warm down:

I got passed finish line got my stuff and wanted to go to the lake, but the volunteer said i looked terrible and i should stay inside medical area and get help, i refused, i just really wanted to be in the lake. I skipped the pizza, massages and everything i was looking forward to. I couldn't walk on my own after i got out of the medical area, so my brother let me use his shoulder. I got to the lake and took off my shoes to find huge blisters. I was on the verge of passing out, i was so dizzy and disoriented i had no idea what was going on. My arms were tingling and going numb. I cooled myself off a little more and finally came back to my senses. From there i got out of the water, and my inner grown area hurt unbelievably bad. I managed to hobble along and get my stuff and go home from there.

What limited your ability to perform faster:

lack of run training

Event comments:

If i didnt work at 3am the next morning i would of had more time to enjoy the after race activities, but i wanted to get home so i could get some sleep in. I pushed myself to limits i did not know exsisted and it hurt, it hurt a lot. I

Profile Album

Last updated: 2013-06-24 12:00 AM
01:12:20 | 4224 yards | 01m 43s / 100yards
Age Group: 63/
Overall: 709/
Performance: Good
1.2 mi 1.2 mi 34:30 34:30 1:47/100m 2.4 mi 1.2 mi 37:50 1:12:20 1:57/100m
Suit: Zoot something....
Course: 2 loops
Start type: Run Plus: Waves
Water temp: 64F / 18C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Bad
Waves: Good Navigation: Good
Rounding: Good
Time: 05:51
Performance: Average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
06:16:36 | 112 miles | 17.86 mile/hr
Age Group: 60/
Overall: 703/
Performance: Good
1.7 mi 1.7 mi 5:36 1:23:47 17.68 mi/h 7.1 mi 5.4 mi 16:25 1:40:12 19.74 mi/h 12.6 mi 5.5 mi 18:19 1:58:31 18.11 mi/h 14 mi 1.4 mi 4:12 2:02:43 19.57 mi/h 56.2 mi 42.2 mi 2:18:54 4:21:37 18.23 mi/h 57.5 mi 1.4 mi 4:10 4:25:47 19.73 mi/h 62.9 mi 5.4 mi 18:40 4:44:27 17.36 mi/h 68.5 mi 5.5 mi 19:23 5:03:50 17.12 mi/h 69.8 mi 1.4 mi 4:23 5:08:13 18.75 mi/h 112 mi 42.2 mi 2:26:34 7:34:47 17.27 mi/h
Wind: None
Course: 2 loop 4400 elevation
Road: Smooth Dry Cadence: n/a
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Too much
Time: 02:37
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike
Racking bike
Shoe and helmet removal Good
04:34:34 | 26.2 miles | 10m 29s  min/mile
Age Group: 53/
Overall: 649/
Performance: Average
2.2 mi 2.2 mi 19:12 7:56:36 8:41/mi 6.6 mi 4.4 mi 42:47 8:39:23 9:42/mi 11 mi 4.4 mi 42:09 9:21:32 9:33/mi 13.3 mi 2.3 mi 22:44 9:44:16 9:53/mi 15.5 mi 2.2 mi 22:29 10:06:45 10:27/mi 19.9 mi 4.4 mi 50:25 10:57:10 11:25/mi 24.3 mi 4.4 mi 50:07 11:47:17 11:21/mi 26.2 mi 1.9 mi 24:41 12:11:58 12:59/mi
Course: 2 loops, not to hilly
Keeping cool Good Drinking Just right
Post race
Weight change: %5lbs
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5