Ironman Coeur d'Alene - TriathlonFull Ironman


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Coeur d'Alene, Idaho
United States
Ironman North America
Sunny
Total Time = 16h 10m 44s
Overall Rank = /
Age Group = 50-54
Age Group Rank = 0/
Pre-race routine:

Up at 4 to eat breakfast. I was more relaxed this time around and had my bags ready the night before.
Event warmup:

Walking around T-1 and T-2 area, plus a quick dip in the lake.
Swim
  • 1h 30m 2s
  • 4224 yards
  • 02m 08s / 100 yards
Comments:

I started right at the waters edge in ankle deep water. At the cannon I went for it . . . and so did all the others. It took until the second bouy before I could put my head under and breathe like I needed to. After one lap I heard Mike Reilly announce the time at 38 minutes. I expected a swim time of 76-80 minutes and was shocked to find out later it was 90 minutes.
What would you do differently?:

I'm not one to hang back so I would probably do it all the same. I did nothing bot ows for five weeks, much more then the other two IM's and my time was slower. Not sure what that says.
Transition 1
  • 15m
Comments:

Tent was the typical beehive. So many people but I felt good knowing I was in the thick of things.
What would you do differently?:

Nothing except put a small towel in T-1 bag to dry off my feet.
Bike
  • 8h 24m 7s
  • 112 miles
  • 13.33 mile/hr
Comments:

Always a scenic course. Locals out and cheering up a storm. Got hot the second lap with sweat dripping out of helmet. For most of the ride my lower back hurt and tightened up. I tried to stretch it as I rode but it just wouldn't give me a break.
What would you do differently?:

Beats me. I guess I would work alot more on speed in hopes that it would help me maintain higher avg. speed. I was hoping for 16mph both laps, which in not alot to ask but I couldn't hold it coming back into town. In 2008 I didn't stop to use the portables and you know what that means. I didn't want that this year and did stop a few times which added to my time.
Transition 2
  • 05m
Comments:

There were very few bags left in T-2 and I knew I was running late. The good side is that there was a volunteer to help me get things sorted out and cut down my T-2 time.
What would you do differently?:

Nothing
Run
  • 5h 56m 4s
  • 26.2 miles
  • 13m 35s  min/mile
Comments:

Knowing I was behind where I wanted to be wa a downer but as I started running I noticed my legs felt good. Many passed be on the bike and I could only hope they were going to pay for it on the run. I used a Garmin 310XT and when I reached 152bpm I walked. This worked well and as I came back through town I began passing people left and right. I still ran/walked and when I ran I was under 10 per mile pace. "Great" I thought and had visions of a marathin time in the four hour range. When I got back out to the lake shore and the last 8-9 miles the wheels fell off. My lower back was really bothering me and now my hip flexors tightened. My left knee started to hurt and I walked more and ore. A guy with 68 on his calf passed me and that snapped me out of my pity party. I never gave up believing I could run as I saw in the body language of others and passed the old guy. Finally, the end was in site but I was so surprised to see my time was over sixteen hours. When I hit the tape I saw the other members of team So-Cal and they all congratulated me. My wife Carol was there to put the medal around my neck. Though I was slower 3 out of three IM finishes is nothing to be disappointed in.
What would you do differently?:

Looking back, I believe I could have pushed through the pain and ran faster/longer.
Post race
Warm down:

Got a piece of pizza and collected my bike and bags.

What limited your ability to perform faster:

My genetics I guess. I really don't know since I had more training for this one then the others.

Event comments:

If you want to do an IM this is the place to be.




Last updated: 2009-09-01 12:00 AM
Swimming
01:30:02 | 4224 yards | 02m 08s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: De Soto T-1
Course: 2 loop rectangle with exit re-entry timing mat.
Start type: Wade Plus:
Water temp: 62F / 17C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Average Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 15:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
Biking
08:24:07 | 112 miles | 13.33 mile/hr
Age Group: 0/
Overall: 0/
Performance: Average
Wind: Headwind
Course: Two loop out and back with plenty of hills.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 05:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
05:56:04 | 26.2 miles | 13m 35s  min/mile
Age Group: 0/
Overall: 0/
Performance: Below average
Course: Two loop out and back.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
Evaluation
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