Ironman Coeur d'Alene - TriathlonFull Ironman

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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
75F / 24C
Total Time = 14h 09m
Overall Rank = 1119/
Age Group = M40-44
Age Group Rank = 216/
Pre-race routine:

Got to the water ready to go. First Ironman for me. No nerves except when I got up on Saturday morning. Very relaxed the whole week. I got into town on Tuesday afternoon and made a week of it. Friends family came in to cheer me on which was great. Its a group event. Yes the athletes do the race but if you removed all the support we would have nothing.
Amazing experience.
Event warmup:

Ate my 1000cal breakfast at 300am. Then up at 430am to get ready. I was literaly 3 blocks north of Lakeside so I just walked to the part and get ready. Jumped in the water to get a first chill and then was sent out of the water.
  • 1h 22m
  • 4224 yards
  • 01m 56s / 100 yards

What a rush. I got what I expected. CdA is a tough swim. Period. I expected contact and got it. Actually had less than I expected. I started on the outside and then worked my way in as the crowd thinned. Turn bouys were as expected. Very crowded but just worked it out and then got back going. I was only 3 minutes slower than my 2.4mile swim race 9 days earlier. Nice.
What would you do differently?:

Absolutely nothing. Placed as I had planned and the plan went well. Had some tightness in my R calf that I dealt with on the bike but no big deal. You have to deal with things all day and not make them more than the really are. Its a long day.
Transition 1
  • 09m 30s

T1 was ok. Took time to get my compression sleeves on now so they are ready to go for the run. It is what it is. I jsut dropped on the grass just outside the tent as I wore the same shorts the whole event. Had no issues.
What would you do differently?:

Not much. Stayed in my own world and tried to be smooth.
  • 7h 15m
  • 112 miles
  • 15.45 mile/hr

I really took it easy on the bike. I hit the hills and just spun up them making sure I saved my legs for the run. Never got into race mode really. I didnt train to race, I trained to be consistent and keep my pace under control. Looking at my ranking I got passed alot on the bike but really didnt care. Its an endurance event and the goal was to finish strong. Going out hard on the bike would have taken my legs away from the run and that was not my plan. I was not going to change my race plan unless something happened that would make me change it. Period.
What would you do differently?:

No changes. I did spend about 20mins at stops here and there so that of course added to my time. Total bike riding time was 6:55 or so. I took in alot of fluids so my R calf wouldnt cramp but that meant alot of bathroom stops. Pee on the bike? Im not that much in a hurry and made sure I kept my feet dry.
Transition 2
  • 05m 30s

T2 was smooth as well. Left shoes on the bike so I didnt have to run with them. Good plan. I wore my bike shorts over my tri shorts for the bike leg so when I got into T2 I just pulled my bike shorts off and was ready to go. Changed into dry socks, put chamois butter on the toes, peed and was off. Got a good amount of sunscreen on to be carefull. Off on the run before 400pm so I knew I would be an Ironman. Even if I had to walk the 26.2 I would finish this thing.
What would you do differently?:

Again nothing different. Smooth and controlled. Maybe put pure chamois butter/glide on my feet as I got blisters later on in the day.
  • 5h 13m
  • 26.2 miles
  • 11m 57s  min/mile

Started out strong and had to keep slowing my pace down. Ive got to the point where I run really well off the bike. In fact I run better off the bike than just running. First 13+ miles went great. Walked aid stations and then ran smooth and kept my workload low on my system. Its a long run. After the first lap I began to lose energy. At special needs nothing looked good but I did grab my chips just in case. Some good salt might help. Once back down onto Lakeshore still was losing energy. I expected GI issues as Ive had them pretty bad in training but they never appeared. I think that was what my problem was. Once out on the trail out of town I got a terrible stomach pain. Enough to stop running. I think my stomach stopped working and just wasnt wanting to cooperate. To touch my stomach was this sharp pain. New plan. I walked and tried to breath out more to clear it but it wasnt a side stitch this time. I can walk this. Not my plan but I kept moving. Saw alot of my RTB team-mates out there cheering them on and getting thru the race. Walked with one guy from Portland up and over the hill and to the far turn around. At one point I felt dizzy and light headed but never got dizzy. Just very low energy. I drank Ice water as it tasted SOOO good. I tried chicken broth, gels, chips, whatever but my stomach just needed a break. I walked form miles 16 to about 22. During the walk I developed some monster blisters just behind my toes. Never had this in training but I never have walked 6 miles up and down hill either. Stopped to put some vaseline on them and continued on. I knew I would be an Ironman so I wasnt worried. I just would be a bit slower than I planned.

I then tried Cola as a last resort. I walked but the volunteer and said no thanks but then turned around and grabbed a cup. That is what I needed. After a few cups of that I got the the 22mile mark or so and then wondered to myself why I wasnt running. My feet hurt from the blisters but they would hurt if I walked or ran so might as well run, right? Started running and felt good. Got to the Ford Motivational mile and smiled as a guy from TX had left me a message. If your out there TX let me know. I would love to take you and your wife out to dinner in Seattle sometime!

The last 4 miles were great. Each step hurt but I didnt care. I could run and it felt good to run. I was passing alot of people on the down slope back into the town part of the run. Running faster pace than at the beginning. I knew I would finish and that was the kick I needed. I knew that I had a 14hour IM in me and while I didnt hit that I was damn close enough! If I had finished in 13hr 45mins It wouldnt have mattered to me. At that point Time is not important. What what was important is the day I had. I had gone 136.6 miles and I was now running 9:30 minute miles. And I loved it. I got teary thinking of the finish. Hoping I looked good at the sign. Hoping I got to hear Mike Riley call out my name and tell me I am an Ironman.

I got about the .5mile to go point and passed a gal who was walking. She will finish I know but I wanted to inspire her to run. I asked her how many miles of running she had done to prepare. She said something like 250. I then turned around and told her she can surely run .5 now! I think she did pick it up but I was then in my 'prepare for finish' plan and moved on. I hope she ran the finish.

Runing down Sherman was as it should be. Lights. People. I gave the girl in front of me space and then made sure I had the line all to myself. Taking it all in. My family and friends who came to watch were to my right screaming so I ran over gave hugs, kisses and high fives..then it was time to finish this 140.6

I zipped up my jersey and made myself 'look good' and headed in. I did get to hear Mike yell my name and tell me 'You are an Ironman!'. Put my arms in the air at the finish and just smiled.

1 year of planning
6 months and 280 hours of training
14 hours 9 minutes
1 Ironman among over 2100 that finished that day...

What would you do differently?:

nothing...stomach issues but just dealt with them.
Post race
Warm down:

Felt great. The catchers got me and realized I was in good shape so no need for Medical. Got my finishers medal from TX's wife which was a perfect cap to the day!! Got my hat, tshirt and then headed to my finisher pic. Found my family and recaped for a bit. Felt good to walk and then walked to the condo. Pizza didnt sound good and really wasnt hungry anyway. Just enjoyed the finish.

What limited your ability to perform faster:

No limits. I have what I have. Crowie has what he has and he did an 8:19 race. Unbelieveable. I have what I have and did a 14+hr race. But in the end we are both Ironman finishers.

Event comments:

First Ironman. I will do another but not sure what one. It was one long day but it flew by. My pacing got me to the finish and I never really 'pushed hard'. If I was truly worried about my time I would have made mistakes im sure and that wasnt the plan. I certainly wouldnt say it was easy but the effort was so controlled that really the run is where I felt it the most. And that makes sense since Id been out there for 12+ hours. That last 4.2miles of running was the best. I would rather finish strong and have a 14+hr time than barely make the line and cramp/and or collapse and do a 13+hr time. Its all in what is important. I heard an experienced age grouper say he was disapponted with a 10:15 time, that he was shooting for a 9:45. I guess its all relative and depends on whats really important to you. I would hope he was at least happy with his FIRST Ironman...

I know I am!

Last updated: 2011-06-29 12:00 AM
01:22:00 | 4224 yards | 01m 56s / 100yards
Age Group: 216/
Overall: 1189/
Performance: Good
Suit: Blue Seventy
Course: 2 loops around counter clockwise course
Start type: Wade Plus:
Water temp: 58F / 14C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Good Navigation: Good
Rounding: Below average
Time: 09:30
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
07:15:00 | 112 miles | 15.45 mile/hr
Age Group: 336/
Overall: 1721/
Performance: Average
Wind: Little
Course: 2 loops around 56 mile course.
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 05:30
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
05:13:00 | 26.2 miles | 11m 57s  min/mile
Age Group: 297/
Overall: 1560/
Performance: Below average
Course: 2 loops out and back with up and over hill at the far end.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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