Ironman Louisville - Triathlon

Goal 1:30-1:40, actual 1:21. Pretty comfortable swim for me. Some contact but nothing terrible. Only a short stop once as I got sandwiched between two other swimmers and waited for them to go by and pick a new direction.

Just need more practice to increase speed. I'm a pretty slow swimmer and expected this swim to take me 1:30-1:35. Nearing the end of the swim, I felt really good about my performance but had not looked at my watch until I hit the stairs. Was pleased with my time (current aided on the downstream part for sure).

Really slow transition but wanted to make sure I did everything right to prepare for the long day. Many guys sat in grass outside changing tent to get ready. I started doing that then a volunteer asked me to move further out of the way. Picked up my crap and went into the tent. I swam in tri shorts only so had to get my tri jersey on over wet body. Fortunately a volunteer helped. I also put on arm coolers, socks and HR monitor. Applied chamois cream.

First IM race for me so I took my time. Will be better prepared next time.

Goal 6:25-6:45, actual 6:06. Fairly tough course. I had been warned of the constant rollers but my training was on similar (if not more difficult) terrain. First and last 10 miles are relatively flat but constant rollers in between. A few tough ascents and the out-and-back section can be dicey with racers flying down one lane with others slowly climbing other lane of two lane road. Stopped at special needs around mile 68 to get nutrition and use the bathroom (3-4 minute stop). I did not care for the pre-bottled perform and am glad I put an empty bottle with powdered perform in my special needs bag. Launched my water bottle shortly after one aid station and was left with just perform for about 12-15 miles - ok for drinking but I missed the cold water to pour over me to keep cool. Experienced some stomach cramping around mile 80 and switched over to water for rest of the ride and cramping went away. Never felt too uncomfortable during the bike. I went by HR for effort to save up for the run. I expected to be a little slower speed on the bike so since I was exceeding my time expectation, I maintained the HR to prepare for the run.

Nothing. More bike training will lead to higher speed at same HR.

Again, slow transition. My left big toe was hurting the last 15-20 miles of the bike so I was cautious as I entered transition. Gave bike to the catcher and took off bike shoes. Walked about 50-60 feet before starting an easy job to my bag and changing tent. Took time to change socks and hit the port-o-johns again.

Honestly, not sure how I spent 9 minutes in here. I keep going through this in my head and just don't understand why it took so long.

Goal 4:25-5:00, actual 4:10. Being my first 140.6, the run was the wild-card coming in. Out of the three disciplines, running is my strength (though it's all relative I guess). I had been working much harder on my bike and my longest run in training was 15 miles (along with one 12 and a few 10s). I've run one stand-alone marathon (Dec 2012 at 3:58). I've heard lots of theories on IM run being anywhere from +1 min/mile over open marathon to adding an hour to open marathon. I felt pretty strong coming out of T2. Started a little fast (first 2.5 mile split at 8:37/mi). From the start of the run, I planned to run aid station to aid station and walk quickly through each station taking in as much nutrition as felt comfortable. I started running again as soon as I hit the end of each station. I continued to feel good through the first loop. Saw family and friends at the turn and got re-energized. Mile 22 started hurting but knew at that time I had 41 minutes to cover 4 miles. Skipped the last two aid stations, made the 2nd to last turn before the chute and saw 11:55 on the watch. Took the chute and enjoyed the sites and sounds. Finished at 11:57.

Nothing really.

Found my wife at the finish line, drank some water and tried letting it sink in. Walked two blocks to hotel, showered, and met friends for drinks across from the finish line. Stayed at finish line until about 11PM, then headed back to hotel. Absolutely amazing experience.


Never expected sub-12. I just decided to go for full distance in early June. Did my first 70.3 in May in 6:30 and was a little disappointed. Had enough friends doing IMLOU that I decided to give it a shot and my coach put me on a 12-week plan (did not have a coach until that point, online training plan for my 70.3).


Loved it. Obviously I am pumped up by the performance but honestly don't understand why IMLOU gets a bad reputation. Yes, the bike course is challenging and the temps are HOT. But it's IRONMAN, not supposed to be easy.