Ironman USA Lake Placid - TriathlonFull Ironman

swam, swam,swam. just got into a comfortable rythm. Gave people plenty of leeway since I am slow. stayed clear of buoys and the 'line' on the first loop. Knew I was 'pluggin' along. Hit the end of the first lap, tapped the mat and looked at watch.....HOLY CRAP!!! 54 minutes!!! WTF!got in the water by the float and just stood there.....(of course the wetsuit got a little warm in the legs region but thats just gross)...contemplating how the hell am I going to do another ONE HOUR 1.2mile SWIM!! crap!!

After a couple of minutes of a pity party I jumped back in. Decided that the more time I stood around was more swim time and more time before it was done. Strategy at this point was to try and swim the line the whole way since there were less swimmers. This worked. Passed a few people. Got out and was F--ing Glad it was over...actually had the "IM" moment with arms raised...knew if I could get swim done then I could get the whole thing done.

2nd lap was probably 48 ish so not too bad

Swim drills and all that dont seem to do anything for me. I'm apparently just a plodding swimmer. I hit my "plan C" time so ..eh...ok. As long as the arms dont get tired I;m ok. I'm glad I didnt get in anyones way, no contact really. I think I swam a few hundred yards extra on the first lap by swimming wide.
Shouldnt be surprised. long swims were right in this pace.

I was shooting for 10 min for t-1. Jogged the route to the bag rack. The whole "bag" thing was new to me plus trying to predict what is needed for nutrition, etc. for 7 plus hrs. took some time to make sure I was organized.

Changing room volunteers were extremely helpful. very cool.

Got out and on the road just after 9 am which was my target time so at this point everything was on sched.

Bike computer time had 7:12 for course. showing 15.9 mph. Have to figure in stops for the total

1st loop not so bad. drank 2 bottles of diluted gatorade. ate 1/2 pbj, endurolytes, shotblocks, couple power bar munchkins, Stopped at rental for about 10 min for a bathroom break and watermelon. At the end of the first loop I would have been glad to be done! But....another loop we go.

bears not as bad as torrance hill or entering wilmington from 9n.

2nd loop was a bit tougher. sun was out in full force, thankfully not as hot as days previous. Hit the granny gear more often on the hills. Course is super scenic with rivers, hills and mountains. truly gorgeous. Stopped again at rental for check in with fan club. :) Spent good minutes with my crew.

Final bear wasnt too bad, the turn and rise onto northwoods SUCKED!!

Head for the hills more frequently to train.

z2 rides were about this pace. still on target for goal time.

Not quite sure how I did a 20 min t-2. seemed to breeze thru it. maybe packing up stuff into bags. body glide chafe spots, nit the road.

oh well, guess I can work on this one IF there is a next time.

ah the run....where to begin. I guess my goal was to work on a 12 m.m. pace, nice and easy. Maybe a 5:30 mary. Did this for the first 3 -4 miles, maybe a bit more. Did more running than walking on first loop.

Major concern bacame dehydration. I noticed that urine output was near zero although I had drank nearly 120 oz on bike nothing was passing. What was passing was dark, not terribly but darker. Additionally pulse rate was quite a bit higher than normal for a z2 12 m/m pace. At this early point in run decided that I had better plan to increase intake of liquid, broth and solids. Unfortunately this would mean taking the time to drink which means walking. Also worked on tucking sponges in headband to keep core cooler reducing sweating to reduce fluid loss. Not feeling a danger zone but felt a need to pay attention. Major goal was to finish and finish without issue.

2nd loop I met up with a guy from albany who was doing about my pace. We chatted and walked/ran. made the time pass and stay out of the negative mental zones. did it slow me down to pace with someone else. I guess I could have cut under 16hrs. oh well, once I knew that I wouldnt make my goal time the shot was just 'get er done'.

Walked up the hills on both loops. The last one was wicked. We were able to jog the last miles or so. Legs were not painful, just tired. Body was tired. As got near end of run output increased so felt I dodged that ball.

longer runs off bike workouts, somehow more liquids during bike. maybe wear platypus for run and/or bike.

Glad to pass thru the finish line. too tired to raise arms or raise a ruckus. popped thru, followed the path to shirt, hat, photo booth. Volunteers directed me to food area. COuldnt believe they had cheese pizza and subway subs of ham or balogna. WTF!! I was looking for something healthier. Grabbed a couple grapes and a drink. tried some cookies but they didnt kick it. FOund my peeps!! Thankfully they had warm clothes as I was getting a serious post workout chill.


undertraining. I followed the BT intermediate plan minus the strength portion. Just didnt have the time for the strength portion. I dont think that changed the equation as much as not doing long bricks. plan had long workouts but not long bricks. also I did 2 a days and maybe I should have done those as bricks.
Also the shear inexperience slowed things down for transitions and stuff.
Crew support definetly helped. swim...well....not sure I am willing to work more time in pool to cut 10 min. on swim.


race org. was great. no hitches, plenty of volunteers. commercial and big however kept it personal and not over the top commercial. could have done without lots of the FORD stuff. Oh and also PERFORM liquid is AWFUL! they need to ditch this stuff. I needed stuff on the run but this crap I couldnt stand and I heard it from everyone. HEED is worse tho.

Interesting that 167 people DNF'd

I didnt sign up for next year. Gotta let it settle before decide on what is next. I hope this experience allows me to be stronger for shorter course.
Great to get a way for a week, great venue. Great to visit with Jen and have time with isis, tos and my brother dennis. Super support crew!!