Ironman St. George - Utah - TriathlonFull Ironman

Since I was not even in the water when the gun went off, I think I could go a little faster next time. Although it did allow me to wade in to the start line and actually past it. This was the last time I saw my family that was racing until out on the run. I was moving faster than most of the swimmers and keeping half of me out of the cold, for whatever that’s worth. There were too many people in the way to get myself into deeper water so I just went with it. I started swimming about a dozen yards past the start and was again surprised about what cold water does to your desire to put your face in the water. Once I got acclimated, the swim went smoothly. I passed a whole bunch of people along the way, but I had clear water for the first 2 legs. This was a benefit to starting outside, I just stayed there, even around the first 2 turns.

Once on the back leg, I moved more inside. This was mostly so I could sight off of others more than buoys. I really had no problem finding the course at any time, I just kept pulling right when swimming and getting off course. The back leg was much straighter and I got a few drafts and leap forged up through the scattered crowd. This is the only point in the entire swim that I had any contact with people. So much for getting to experience the full-contact mass swim start of an IM. Maybe next time…

After the last turn I once again kept veering right and getting off course. I sighted the ramp and made for it. It was at this point that I knew things were going to be OK for my race. I felt good nearing the end of what was the coldest and longest swim I have ever done. Once I got to where I could barely touch I stood up and peed. This was my plan if I needed too instead of waiting in line at T1 being cold. I let in as much water as I could and got my wetsuit down as far as possible to spare the volunteer the extras from my wetsuit. Good swim for me, on pace even with the slow start. I felt good the entire time, no doubt or panic and I always felt like I was holding back a little. The only issue I had was my left elbow. It is a tiny bit gimped since I broke my arm long ago and it recently has been giving me trouble, arthritis I think.

I need to swim straighter. I have no problem finding my sighting target, I just can’t keep in line with it once I put my head down and swim. I also need to place myself a bit further up and be sure to get to that point before the race starts. Could have saved almost 5 minutes there. I can push harder too, I was overly careful since this was my first IM swim.

As soon as I got out of the water someone helped me unzip my suit and I walked up the ramp and sat down to get the suit stripped off. Checked that my chip was still on and walked over and got my bike bag. I noticed my uncle’s bag was gone since he was 1 number above me. I was hoping to get in before him, but it didn’t happen. I headed into the tent and was greeted by a mass of people. I looked in and saw that the back of the tent was less crowded and headed that way. I saw my uncle and plopped down next to him to change. I was going for a full change so I only had my swim jammers on. Pulled out my towel and dried off. Looking around I saw a number of people shivering and could tell the cold had taken its toll on some. I guess being big has its advantages here. I decided to go with a long sleeved underarmor, bike jersey, bike shorts and cycling gloves. Once dressed I was out of the tent and off to get my bike. I grabbed my bike myself and was off. Walked a dozen step past the mount line, got on and took off.

Next time make more of an effort to move quickly. I was just so happy to have ‘survived’ the swim I was kind of just taking it all in and going easy. Less changing maybe too. But the potential of the weather playing a part in my day had me being cautious. Also, I need to check my brakes again. More later on this.

My heart rate actually started out good, only a little higher than my target for when it ‘settles’. This is probably due to the long T1 time and my relief of making the swim in good shape. I started on water right away and got moving. I let my heart rate go up a bit over the first few miles to get myself fully warmed up and then tried to settle it back down. By this time I hit the first climb and it spiked up just like it had in the last few training rides. I didn’t worry about it too much and went with RPE for the first section of the bike. This may have been a mistake, but if it was it wasn’t that big. My elbow was really tight and hurt to straighten my arm, I just kept flexing it to try to work it out. Split: 1:24:20 for 22 miles(15.65 mph), not fast but good enough.

As I started the loop I felt the need to pee again. I guess I was hydrated pretty well. As I came to the first aid station I saw the line and decided I would wait until the next one. This was a mistake. The rough roads and long time until the next aid station had me uncomfortable. I took in less fluids than I needed to and couldn’t get aero very much with the full bladder. After I got to the aid station and used the bathroom, things went much better. I took some ibuprofen for the elbow and knee and it helped quite a bit. Got up the climbs well and felt good at the top of the volcano climb. Getting lapped was a bit disheartening, but no big deal. I bombed the down hills and felt good at the start of the second loop. The only other thing is my stupid brakes. They were rubbing most of the first lap and even after doing some on-the-fly adjustments, they kept rubbing once I used them. I ended up opening the release on them part way, but it only helped a little. This slowed me down here just like it did at Vineman. Split: 3:02:42 for 44 miles(14.45 mph).

The second loop was a bit slower, but I took 2 bathroom stops this time around. I knew I was at a good point in the race both time-wise and energy-wise, no need to push it. The wind that was there the first time around was really there the second time. A little while before Gunlock I started to feel the beginnings of a crap in my left hamstring. I slowed a bit and took 2 endurolytes and some extra water and Gatorade. By the time I got to the climb outside of Gunlock it was gone. When I got to the ‘Wall’ the wind wasn’t blowing up it like it was the first time, but felt like it was blowing down it. Making it that much tougher. This along with seeing people walking it made the mental demons creep in a bit. I fought them off and just trudged up and kept going. Somewhere after the volcano my legs started cramping in my inner thigh region, from the inside of my knee to my groin. This has been a reoccurring issue on my tougher event rides and races. I need to look into this. Like I have done in the past, I just powered through the pain and slowed down and took on more liquids. A few minutes later they were gone, like in the past, and I continued down to the bottom. Split: 3:26:04 for 46 miles(13.39 mph).

The final little section out to and back from the bike path sucked. I had forgotten about it and was feeling good that I could coast in if my legs cramped again. The hill after the bike path back up to the loop start was an extra bonus and just icing on the bike course cake.

The winds made this course tough and with the deep section wheels some part of the descent were a bit hairy. I love going down fast, but in the areobars, with the wheels and crosswinds it was too much. I still flew down faster than anyone else around me, but most of the fast people were well ahead of me.

More pacing from the start with clearer objectives will help. More bike fitness and time actually riding faster will too. My weight will be a factor so this needs to improve as well. I have to figure out the leg cramping and make sure to plan the pee breaks better. The elbow issue also needs to be addressed. This time was about finishing, but next time it will be about finishing and time so I will push more.

Handed off my bike and found my bag. Went in to the big tent and then in to the changing area. This was about the only badly planned thing about the race. The men had to run past the women’s changing area and I could see this being a potential issue for the women and maybe a boon for the men.

This was another slow transition. I was on schedule to be able to ‘just finish’ and wanted to make sure no stupid mistakes ruined my race. I did another full change of clothes and applied ample aquaphor and headed out. I grabbed some water and took off. The clock said 10:01:00 and I calculated from there how much time I had to finish. I didn’t figure out until later that I had seen the Pro clock and had 15 extra minutes.

Again, go faster through the entire thing. Keep the pace moving faster, but do the same things.

Off on the run I felt good out of transition. The plan was to do 12 or 13 minute mile pace for the first half of the first lap. I was going to do a run walk strategy with more walking on the up ills and more running on the down. Half way up Bluff street the first time I bagged this plan and decided to walk the ups and run the downs and flats. I ended up on a pace with a guy named Derek and we stuck together for the entire race. Our goals were just about the same and we felt about the same. It was good to have someone to talk to most of the time and to keep each other honest on both the running and walking parts. We would push and hold back each other when necessary to try to keep our goals in line.

The first lap went well and I was feeling good. I only had a hot spot on my left foot that was left over from the bike. I think I stepped on something on the way down to the swim and got bruised a bit. I took in Gatorade and water at every station. I tried the cola but it didn’t sit well. I stayed away from solid foods and had two gels. It was getting cold and windy and I was glad for my underarmor. Grabbed my special needs bag just for the sports beans and a gel and then down to the turn around. Splits: mile 6.9: 1:28:06(12:46), mile 13.12: 1:29:42(14:25)

The second lap was tougher than the first, both mentally and physically. This was going to be my longest run ever, by 8 miles. It was going to be dark and cold and windy and I was going to be coming in well into the night. The hot spot on my foot was joined by some pain in my big toe and general fatigue. The pacing we kept was working to get us finished though. This was what I was worried about the most for the run. I didn’t want to pop on the second lap. The miles kept ticking off and soon I had past mile 18 and was in uncharted territory. More of the down hills got walked this time, both from fatigue and not wanting to trip or misplace a step and get hurt. This far in and no major physical issues, so I didn’t not want to DNF when my goal was to just finish.

I could have tried to go faster and I am sure I would have for at least 20 miles, but I am not sure I would have made it in as good or as fast if I stayed alone. We saw too many people completely sick, bonked, or pull up with cramps for us to push any harder than we did. We had set a goal along the way of getting in by 11pm. We missed it by a few minutes, no big deal. We finished and I am an Ironman!

I think that sticking with someone was good for the goal of finishing, but I won’t do it again. It was great this time, but next time I am sure it will hold me or them back. I need to take in more calories and fluids.

Got the great escort from a volunteer through the finisher areas and grabbed a slice of pizza and a water. Found the family and plopped down to wait for my dad to finish. Once he was in we all reunited, got some pictures and zoned out for a bit. We got or bike and bags and walked back to the motel. Once there I cracked open an IPA and split it with my uncle, my dad took a pass on it.


What I really needed was a bigger base and foundation and to lose some weight. My original plan was for an IM in 2012, but that got scrathed with IMSG. I think I executed my race plan as well as I expected given my fitness and the course conditions, so not much there other than what I noted above.


This race went off great. There were a few small issues but nothing worth mentioning. The volunteers and the city of St. George were great. Nothing like aid stations with tons of encouraging and helpful people to cheer you on, even late into the night. This is sure to become a popular race and I hope the course remains the same tough course for people to ‘enjoy’ in the future.