Ironman Arizona - TriathlonFull Ironman

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Tempe, Arizona
United States
Ironman North America
72F / 22C
Total Time = 13h 59m 50s
Overall Rank = 1856/2400
Age Group = 40-44
Age Group Rank = 262/519
Pre-race routine:

Up at 3:30 am for Oatmel after a toss and turn night. Drive 1.5 hrs to race transition while downing many Mt. Dews!
Event warmup:

Last minute bike check and nutrition set-up after body marking. Then time to meet up with about 10 of my BT buddies doing IMAZ for first Ironman (so proud of them!)
  • 1h 36m
  • 3862 meters
  • 02m 29s / 100 meters

Beat last years swim time = check!
Although I had improved on swimming over last year, my ability to beat off other swimmers and navigate still needs some major work! I zig-zagged a touch too much and I paid for it.
What would you do differently?:

I probably did not do enough open water swimming this year as I worked more on learning to swim better. OWS do more than swim practice, they help me with sighting. I really needed to sight better this year.

I am still giving this a good for swim as I was relaxed and confident with lots of energy left to bike!
Transition 1
  • 09m 11s

goal met = check!
My goal for transitions was to keep transitions under 10 minutes this year.

What would you do differently?:

Not enogh body glide and my wetsuit stuck on the left heel. It just so happened that that was when that calf thought it would be a great time to cramp up screwing up my control over holding my foot at a godd angle. Oh well, the volunteers did their normal great job! :)
  • 6h 22m 28s
  • 112 miles
  • 17.57 mile/hr

Beat last years bike time = check!
I really should have packed lunch diferent as the third loop kept the bike split from averaging overall above 18 mph.

What would you do differently?:

Try to eat lunch on the go and keep working those hills to improve overall bike strength. I will never be a great runner so the better I set up the bike split, the better my overall race time will be.
Transition 2
  • 05m 50s

goal met = check!
My goal for transitions was to keep transitions under 10 minutes this year.

What would you do differently?:

Try to race in the same outfit all day instead of changing clothes for the run.
  • 5h 46m 21s
  • 26.2 miles
  • 13m 13s  min/mile

Beat last years run time = check!
So I still walked alot. I woudl run about a mile and walk 1/2 mile at start and then run about 1/2 mile and walk a mile in middle. I sucked it up and tried to run at least 1/2 of the last 6 miles. I wanted to finish between 9 and 9:30 pm - finished at 8:59:50pm. I can honestly say I was done before 9pm. For me that was a big deal!
What would you do differently?:

I need to spend 2010 working on my run. I have improved swiming alot and can build a bike, but I still fall apart onthe run. I have the endurance, but not the speed or the mentallity to avoid the walking parts. I use weight as an excuse, but that is horse pucky in that I have done more than one Ironman so I should know excuses even when I tell them to myself!
Post race
Warm down:

Yea! TJ, Jen, Josh, and Lisa were all waiting at the finish. Racked the bike and met wife for chocolate shake before re-joining my BT buddies to watch others finish!

What limited your ability to perform faster:

The run. However, if today is any judge, I left it all out there and had nothing more to give this year. That is all anyone can ask for, right?

Event comments:

I am done with IMAZ for a while - but really enjoy this hometown race! (Plus I got a pic with Jen - what is not to like about that?)

Profile Album

Last updated: 2009-01-07 12:00 AM
01:36:00 | 3862 meters | 02m 29s / 100meters
Age Group: 395/519
Overall: 2133/2400
Performance: Good
Suit: Yes
Course: Typical out and back from the Mill street bridge to the east end of the lake. Return only to struggle up the bleacher steps they have hanging in the water. Did I ever mention how hard it is for volunteers to help a wet 240 lb, 6'4" man out of the drink after an hour and a hlf of swimming?
Start type: Deep Water Plus: Shot
Water temp: 64F / 18C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Average Drafting: Below average
Waves: Below average Navigation: Bad
Rounding: Average
Time: 09:11
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike:
Jump on bike:
Getting up to speed:
06:22:28 | 112 miles | 17.57 mile/hr
Age Group: 348/519
Overall: 1736/2400
Performance: Good
Wind: Little
Course: Three loop out and back course. First loop I averaged 18.61 mph for 37 miles. Second loop I averaged 16.34 (this is with stopping for special needs and eating lunch on the side of the road!)for 37 miles. Third loop I averaged 17.91 mph for 38 and had to deal with no passing in the bike return shoot behind a total moron that tried to dismount too early.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 05:50
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:46:21 | 26.2 miles | 13m 13s  min/mile
Age Group: 1856/519
Overall: 362/2400
Performance: Average
FIRST RUN SEGMENT 3.5 mi. 12:27/mile SECOND RUN SEGMENT 8.6 mi. 13:34/mile THIRD RUN SEGMENT 8.3 mi. 14:00/mile RUN FINISH 5.9 mi. 11:48/mile
Course: Three figure eight style loops around Tempe Town Lake. The top end of the loop is 4 flat miles and the bottom of the loop is 4.7 hilly miles.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
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: Good
Race evaluation [1-5] 5