Ironman Arizona - TriathlonFull Ironman

Being a left side breather I like to limit getting into the scrum by hugging the left side. This way I can see folks approaching on my right and avoid contact from the left.

On this course it turns out this is the long way around. On each end of the field is angled back together and a scrum around the buoys ensues. I didn't have alot of contact so was pretty relaxed the whole time.

I'd probably hug the right side a bit more and avoid being scrunched back into the field on each end of the course.

This time doesn't surprise me because of the distance of the run to the changing tent. I got my gear bag, headed into the tent. I took my time and put on dry bike shorts, jersey, etc. Headed out to my bike and someone handed it to me on the way through.

Not alot. If I were really looking to cut time, I could do so here.

Plan was to average < 150 watts for the entirety and to make sure the first loop was well below that.

First loop out I took my time and got settled in. Very congested for the first few miles. Folks got stretched out after. Averaged 145 watts and 16.5 mph on the way out and hit the top of the hill. Food/water consumption was spot on. Hit the downhill on the way back and got a super tail wind. Averaged 140 watts for the first loop and was under 2 hours so I had high hopes of breaking 6 hours for the duration.

2nd loop. Headed back out and realized that I'd not used my small ring at all on the way out. Wattage was good. MPH was great. Food/water consumption was good. Head back down the hill and realized why I hadn't used the small ring. Wind had switched to the south and was right into us on the way back. Severly cut into the bike average.

3rd loop. All went well. Tailwind on way out. Headwind on way back. Glad to be done, but followed plan as expected.

Not alot. This was my best ever IM bike split so I'm very pleased.

Did a pretty good job here. Got my run gear bag and go assistance with my running jersey. Got a little vaseline for a hotspot on my toe. Got lathered with sunscreen on my way to the course and headed on my way.

My plan was to run - however fast - everywhere but through the aid stations. Walking has been my nemesis in my previous three IM's. I always start out with good intentions, but eventually chat with folks along the way and end up walking alot - which can add many minutes to the journey.

Well...I ended up running for about 14 miles at sub 10 pace including my walks through the aid stations. I was pretty stoked about that. At that point I hit a bit of a dark place and connected with a guy from Georgia. Lively conversation got me through a few miles and I was back on track with walking only thru the stations.

The last couple of miles of flat along the lake I picked up the pace and was talking to the crowd with respect to being done.

I took Mike Riley's advice and really took in the crowd and excitement as I approached the finish. I actually heard my name called as I rounded the corner to the arch.

I am completely thrilled to have finally finished an IM with a time that starts with a 12.

Run a little harder later in the race and try to avoid the couple dark areas. This was my best ever IM run split so I'm very pleased.

I got my medal, hat and shirt and headed to find my wingman. David had finished and I found him at the food tent. We got our photo's taken by some friends and headed to chow. Unfortunately, I didn't really feel like eating so had a couple of potato chips. Felt like hurling so headed out.

Dropped bike at tri bike transport and limped back to the hotel.


Not alot. I still think I can run a better marathon but am feeling great about keeping the demons at bay for the bulk of the distance.


I'd highly recommend this course for anyone looking to PR an IM. The swim is chilly, but manageable. The bike is pretty flat and would be smoking fast if there is no wind. The run is pretty flat.

Another well run IM.