Ironman Louisville - TriathlonFull Ironman

I'm happy with this as my first ever IM swim. 4000 yard workouts became that norm and it paid off on race day. I took it easy the first 800 or so. Even though it was a TT start I wound up getting hit in the head 3 times. One time was malicious and it pissed me off for a couple of minutes. I did realize anger was a waste of energy and just swam away from the dude and regained my rhythm. Tried to find someone to use as a draft, but it seemed like people were either going too fast or too slow. So, I just tried to find clear water so I wouldn't have to site very often. Pushed the last half of the swim and came out of the water feeling strong.

Immediately ignore the dude that pushed me in the water.

Took my time, maybe a bit too much time. Put on chamois butter, dried my feet and put salt tabs in my jersey.

Be more efficient. Put on chamois butter before the swim.

This race was about finishing my first Ironman and that is how I approched the bike. I prepared myself, with lots of help from my coach and training partners to take what the day gave me. What the day gave me was heat and a high heart rate. I took the first 12 miles very easy so that my HR would get low and I could start taking in nutrition. I did a good job of this and averaged just over 19 mph despite feeling like I could go much faster. I continued at this pace as I hit the hills, but my heart rate was now creeping up to the 140's. I wanted to keep my power between 160-190 watts, but that was not possible for me on this day. I was lucky to get it up to 160. This didn't bother me too much b/c I knew I was trying to save it for the run and race smart. I have to admit I was a bit disappointed b/c based on my training data, I thought I could go faster. Looking back though I averaged 18 something mph on most of my long rides so it makes sense that's what I did on race day. I took in 1500 calories of Infinit and two water bottles per aid station. I also had one gel from the aid station at mile 87. Took in approximately 5 salt tabs per hour. Total bike calories about 1600. I peed about 5-7 times on the course. My poor left sock was nasty by the end and I wanted it off. However, I was happy to be hydrated. It was annoying that I could only get one water bottle at the 70 mile aid station, and that there wasn't any aid station from mile 87 to 107. I was feeling very dry by mile 107. My bike shoes don't fit that well and by the end of the bike my feet were hurting and it was one of the lowest points of the day. I wanted to make up some time on the last 20+ miles, but wound up feeling sorry for myself b/c of the lack of water and my hurting feet. The best part of the bike were the times I saw friends and family. Such a big lift even if I was feeling good. Overall I'm happy with this as my first IM bike. I took what the day gave me and stayed on track with my nutrition in tough conditions. It is hard to believe how many people hammer the first part of the course and up the hills. There is so much literature that tells you this is a big mistake, yet there people were doing exactly what you are not supposed to do. I saw many of those people that flew by me on the bike, walking on the run. I have to say the experts are right. Don't hammer the bike.

Get new shoes, which I've already orderd.

So, my feet were hurting as I went into T2. I handed off my bike and started heading toward the tent very slowly. My feet were killing me and I thought, there is no freaking way I'm going to be able to run a marathon. I walked to the tent and changed my shorts, dried my feet, put on socks and shoes, put vaseline on the backs of my arms (it gets chafed), had volunteers put sunscreen on me and headed out on the course. Dry socks and shorts were nice. I also had about 6 peppermints in my bag, which were outstanding on the run.

I hope bike shoes will make a difference in my ability to be more efficient in T2. I also needed to be better prepared mentally as I came into T2.

T2 was tough, but the beginning of the run was easy. According to plan I took it very easy the first few miles. Miles 3-13 were still easy, but a little faster and slightly higher HR. I was very conservative for this section of the course since this is my first IM. I picked it up a bit more from 13-20 and it felt good to be pushing a bit more. The plan was to go as hard as possible from mile 20-finish. Somewhere around mile 22 the race became difficult and my pace slowed. My right calf was on the verge of cramping so I felt that I didn't have a choice. Nutrition wise, I took a gel at the beginning, then tried unsuccessfully to have another around mile 3. I switched to perform and ice water until mile 13. After mile 13 it was Coke and water until the end. I took about 4-6 salt tabs per hour. I had one peppermint every 3 miles and the mint and sugar were a big mental pick me up. Made 3 porta potty stops to pee. One of my overall goals was to have fun. Which is an easy goal to have, but sometimes hard to do. It becomes a choice to see the positive parts of the day regardless of pain, weather, time, etc... I think most people that attempt an ironman have read extensively about triathlon and particularly the swimming, biking, and running that define it to many. So much of our time is consumed by doing these three things, and you have to do it to be successful. It's tangible and makes sense. Mental strength is a different animal. When I read articles on this subject, they seem so inaccessible. I wind up thinking I'll just suck it up and get it done. I don't think that works for Ironman. Mental strength comes from the discipline and humility to do what your body is capable of on that day. That requires patience and the ability to focus, and for me to smile despite internal and external stressors. I spent a lot of time smiling (sounds freaking cheesy), encouraging other racers and having fun. The best parts of the course were when I saw training partners and friends and family on the course. The finish line is free energy, and I took full advantage. When before I felt sore and horse. I was screaming, pumping my fists and floating across the finish line. It's a phenomenal feeling and one I will always remember.

On this day I wouldn't have done anything different. In the future however, I may try to go a few bpm higher on the middle section of the run. Make sure I'm completely healthy at the start of the race.

Hugged my wife and Dad. Laid on the side of 4th street and put my legs up on the wall. Got up and went to my hotel room. I took an ice bath and was shivering uncontrollably. I've taken many ice baths and that has never happened. I showered and then laid in the bed for a couple of hours. My body was feeling achy and I couldn't sleep so my Dad and I went down to the finish line to watch the last people make their way to glory. I'm so glad that I did. The entire crowd was banging on the boards that lined the finish line and willing people to finish before midnight. Some made it, but some didn't. I imagine they all faced challenges and pain that were far worse than anything I faced. It was a good way to finish the day.
In the following days my joints swelled, especially my injured left foot and ankle. I must have been compensating b/c my left big toe is now black. Planning to take some time off from running to let my foot heal. Nose was runny and I had a high temp. None of that stuff mattered though, because I finished!


I'm new to ironman.


Well maybe as I talked about in the run section the finish line energy isn't free. There is the $550 entry fee, about $10 grand in equipment, coaching, and travel fees, plus all the hours training. I'm still not sure how I feel about how expensive this sport has become. It was disappointing that the organizers didn't have an aid station from mile 87-107 on the bike and that they ran out of water at the aid station before mile 87. It became just one more thing to overcome, when you already have enough to deal with over 140.6. Hopefully they will learn from this and be better in the future. I hope that I do the same and learn from this and be better in the future. The swim and all the aid stations on the run were outstanding.

I thought I would never do an Ironman, but I'm so grateful for the opportunity to complete this race. Many people do these races as some sort of spiritual journey; to find out something about themselves or to check it off a bucket list. It was not about that for me. It was about the joy that comes from pushing myself to be better, and to go bigger than I thought I could. What I did find out about myself is that I am very lucky to have my health, FAMILY, and a supportive community of people that also love triathlon. Can't wait to do IM Texas in May!