Ironman USA Lake Placid - TriathlonFull Ironman

So in the weeks leading up to this race I did a lot of swimming with Seth and we agreed our plan would be to start way right and swim a tangent that would bring us in to main group at the first turn buoy. Well here we are 1 min from the start up too close to the front, way left essentially right on the cable. Cannon goes of and the beat down starts. Picture a road race in the water. Everyone starts swimming and then all of a sudden log jam. Everyone comes to a stop. Only difference is that in a road race people down run over the top of you. From the outset people swimming on top of you, pushing your thighs down, hitting you in the head, kicking you. Only thing I didn't experience was biting. Mixed it up pretty well deciding I'm a big guy at 198 pounds and I'm holding my line. That was until I came across a few guys bigger than me. One of these gents had a nasty scissor kick. After taking 3 kicks to the chest I was able to time my pull such that I could block his kick and actually throw his leg back at him. Managed to weave my way through some folks until hit the first turn buoy where it bottlenecked. People just swimming up the back of one another. Decided screw this and took it wide at the 2nd turn buoy and stayed wider right on the return. Could still see the cable in my periphery but wasn't on it in the mess of humanity. Managed to get on some feet where I was able to swim really comfortably with no effort. Perhaps could've used a pair of feet a little faster but we had clear swimming for awhile and wasn't worth taking more of a beating to move from my line. Breath to the right and see our hotel. Shortly after the church and could hear the announcing so knew getting close. Out of water, walked across mat and off to start 2nd loop. People taking their sweet ass time wading out to deeper water. I started swimming immediately along the dock and pass a bunch of folks. Now I had been told the second loop may be easier as the group strings out. Not so. For the first 300 or so yards of the 2nd loop the beating resumed. Wasn't until the return that I had clear swimming and really cruised. Could hear the announcing again and knew I was close. Out of the water and pumped my fist knowing the swim was done.

Fightline: received - 2 shots to the head, 4 kicks to the chest, 1 kick the chin, multiple grabs and pushing down of my ass, legs, back, head. Delivered whatever it took to keep the animals from ending my race in the water.

Upside of being near cable: only sighted maybe 2-3 times the entire swim. Downside was that it was very physical and mentally challenging to stay calm and not panic when it seemed like everyone was trying to drown you.

Cool thing noted by my wife. After the start she headed back to our hotel for a minute. Our hotel was right on the lake and she swore she was at the ocean as the sound of 2000 plus swimmers sounded like waves crashing on the shore.



Stay further right out of the mess. The few times I got outside I realized I still didn't need to sight as I could either stay on feet or sight off the folks to the left of me who were using the cable. Also could perhaps grab a slightly faster set of feet to draft off of.

Advise for folks: swim this loop a few times looking for milestones. Having swam this loop a number of times I had picked up landmarks that would give me a feel for where I was relative to finish.

Transition time includes a pretty good length run (ok jog) from the water to transition in the oval. Originally planned to not use wetsuit stripper but once out of the water went for it. Found a young girl who really worked it and got the suit off with a couple good tugs. Up and away I went to jog to the oval. Saw wife and kids and gave them high 5's.

Once in transition plan was to take my time and make sure I had everything I needed for a long bike. I wore a jammer for the swim and planned to strip down and change to bike shorts, jersey, etc. I guess the mass of humanity in the changing tent had the same idea as there was naked ass everwhere. Seats all taken, guys sitting on the ground. A chair opened up and I went for it with the same intensity and fight as on the swim. Was methodical in everything I did and things went smooth. Had pockets on my jersey loaded with gloves, sunglasses, tool, etc. so just put it on and was pretty much set. Hastily applied spray sunscreen I had packed (would later worry whether I had put enough on when the sun started heating up). Ran to bike rack and had to grab my own bike. Given my issue with the flat first thing in the morning did a quick check to make sure both tires inflated and that I had secured my spare tube/levers to the flatwing in my anxious and hasty actions earlier in the day. Good to go so ran out of transtion behind Greg Welch who was broadcasting to all of you online.

Pee before leaving transition area. Apply more sunscreen than I think I would need.

So the story of my day was how many times can someone have to pee while riding 112 miles... in my case 7.

So my plan for the bike was to get in a gear that felt too easy and stay in that until after the Keene descent. People were flying out of transition. I was getting passed right and left. Head out of town and within 10 minutes I've gotta pee. Decide to hold it and keep riding as I'm climbing the hill by the ski jump and I'm not stopping on that sucka. Still getting past by lots of folks and I'm just smiling knowing that many of these folks are going to blow up and I'll either catch them at the end of the 2nd bike loop or on the run. Unphased I stick with the plan of spinning up the hills, staying patient and coasting any downhill. Get to the Keene descent and fly down it only feathering the breaks a couple of times when I came upon groups of folks riding 2 wide.
Hit the first aid station on heading out to Jay and this would be where I realize just how great the volunteers are. Decided I needed a new water bottle anyway so pull of to use Port-a-john to pee (1st time). A kid (Michael) holds my bike for me and asks if I need any food or drink. Tell him I could use some water. While I'm peeing he's like an Indy pit crew asking another kid to bring over some water and filling my aero bottle for me. I thank him and head off getting into a good rhythm. Make the turn in Jay and start the climb to Wilmington. Not sure what other's think but in my opinion this is the toughest part of the course and is a harder climb than the 11 mile ascent past Whiteface. Settle into a gear I can keep cadence up and hold 9 mph up this hill. Again folks mashing the pedals keep passing me. Suckers, see you on the run (or your walk). Get to the Hazelton out and back and this was a blast. Pee again out at the turnaround (Halloween town) where the volunteers are having what looks like one hell of a party. Almost considered staying and joing them for awhile but alas need to keep going. Incredible sight on Papa Bear. It's lines with people much like a scene from Tour de France. People are just going nuts. Didn't realize it at the time but I guess this is where TC117 and his crew were. Again spin up this climb get through Northwoods and hit special needs. At this point my wife sees me and is yelling my name (I don't hear her). I start riding and see my wife and kids. Pull over for welcome hugs and kisses from the family, a couple minutes chatting before heading off toward loop 2. Amazing how recharing seeing family and getting encouragement from them can be. Riding along Mirror Lake and over to Main Street was just incredible. Barricades lined deep with spectators just going nuts. Hard not to push through this section as it was so electric.

Head out for loop 2 and realize quickly that this would be a totally different ballgrame from the first loop. Having ridden 2 loops back in June at our training camp I had an idea what to expect but today the temps started to climb and the winds picked up. Stuck with the plan continuing with spinning the hills, being patient, coasting the downhills although this time on the Keene descent I went for it. No breaks, tucked aero and flying. Afraid to look down at computer so just focussed on road and flew by folks. Made the turn to Jay and saw a scary sight. Fellow athlete down in middle of road being worked on by medics. Weird spot to crash. Forged on continuing to be patient and peeing far too often. With about 15 miles to go the balls of my feet started burning. Felt like they were on fire. Never experienced this before. Couldn't wait to get my shoes off to relieve the burning. Hit bottom of last climb and decided I was not going to carry any more fluids up the hill than I needed. Emptied my bottle of IM cocktail and the extra bottle of water I was carrying leaving me with some gatorade and my aerobottle 3/4 full of water. Perfect. Passed lots of people in the last 11 mile ascent.

Nutrition: Sips of IM cocktail every 10 minutes chased with water, stayed on schedule like clockwork. 3 Cliff Shot blocks w/ 1 Endurolyte at every hour of riding. At around mile 65 ate 1/2 Powerbar and piece of banana (had previous dropped my Uncrustable which I planned to eat) At mile 95 I just couldn't drink the IM cocktail any longer. Despite having used it on a number of long rides I just couldn't stand the taste. Switched to Gatorade Endurance which tasted nice and sweet. A welcome change.

Either not have to pee 7 times or give in an pee on the bike. I swear I had to go so bad the first time I went for 5 minutes. I must've lost at least 15 minutes with all the pee breaks.

More Endurolytes each hour or switch to 1 every 1/2 hour particularly on 2nd loop when really started to heat up.

Not something I'd do differently but a note to first timers: Wear your race number with your first name on it. Put it on a race belt and move it to your back for the bike (then swing around to your front for the run). It was awesome to hear people I've never met offering encouragement to me (by my name) as I went past them.

Arrived at dismount line and volunteer takes my bike from me. Very cool not having to rack your own bike. Felt like a pro with the treatment we got. Ran right to rack to get my T2 bag. Plan was to take it easy and methodically change into running clothes. No modesty here. Stripped right down and got run gear on including bandaids for nipples. Decided to go with the tri top (had packed both a technical t-shirt and the tri top with long zipper) for the run as it was quite hot. Applied more sunscreen and stopped to pee again.

Perhaps move a little quicker although can't imagine there will ever be a day when shaving a minute or two from my ironman transition time will really matter.

Came out of transition feeling great. Legs were right there and felt surprisingly strong considering I just biked 112 miles. Ran first mile (albeit mostly downhill) in 9 minutes. Decided I needed to make sure I backed off a little as still 25 more miles to go. 2nd mile 9:30, much better. Settled into comfortable pace and a run / walk sequence where I would run from aid station to aid station walking to drink and take in nutrition. This worked well for the first 6 miles. Was frustrated at mile 5 aid station where I wanted to take a gel and all they had was chocolate PowerGel. It just did not sound good to me so opted to wait one more station where they had a much better flavor. Continued to run/walk until mile 9 where I decided to walk the uphill. This again was part of my plan where I figured I would conserve more energy (without losing much pacewise) by walking the four big hills. Got to the top of the hill, started running and realize the tank was feeling a little empty. Tried to hang on to the next aid station. Was started to hit a low point. Got to mile 11 and was feeling like shit. Walked this hill (again per plan) and was moved by all the encouragement I heard from the mass of spectators lining this hill. All I could think of was getting to mile 12 around which I would be at the aid station the family was volunteering at. Managed to get there. Grabbed sponges and hugs from my kids, gatorade and hug/kiss/encouragement from my wife and a gel. By the time I had completed the out and back along Mirror Lake and was back to my wife and kids I felt much better. Gotta love the gels. Ran through town and started lap 2.

Lap 2 is where the struggle really started. Throughout the run my right toe and a few of the toes on my left foot were really sore. With each step my right toe would throb (recall the stubbed toe before the swim start). On the 2nd loop the pain became such that I needed to alter my plan of running between each aid station. While that was still my goal I now needed to modify it to run to each aid station or until the pain in my toes was so severe that I couldn't run further. When this happened I would allow myself to walk for about 30 seconds, allow the pain to subside and then run again. When I was running I was really moving well as the legs/muscles felt pretty good. Continue this series of run/walk/do whatever it takes. Saw Rob around Mile 23 at which point he congratulated me and at that point it sunk in that I was almost done and I was going to become and Ironman. Walked that hill at mile 24 with folks going nuts cheering. Ran the out and back, with a short walk to let the pain in the feet become bearable again. Got to the oval where I was promptly passed by 2 guys who appeared to want to sprint and fight it out to the finish. Go for it gents. Looked over my shoulder and there was nobody behind me. The finish chute was all mine. Rounded the curve and heard my wife, then saw her and the kids on the hill (kids were holding up shirts they had made during the day that said "My Dad is an Ironman", pumped my fist and then made my way down the home stretch crossing the line to those sweet words "You are and Ironman"

Nutrion: Cup gatorade and water every aid station. Gel at 50 min, 95 (atually ate a chocolate one here that did taste good) min, 140 min, 185 min, misc cups of coke, broth throughout, 1 Endurolyte at 1h and 2h. Why I didn't take more Endurolytes is beyond me. I think I must've been so focussed on trying to push through the pain in toes and getting nutrition in that I slipped here.



More Endurolytes (see warm-down description for rationale).
Not stub toe before swim start.

Cross the line and was immediately grabbed by a volunteer who walked me around for a couple of minutes. I felt surprisingly good and I left him to head to the food. Saw my wife who was in tears and received congratulatory hugs and kisses from them. Told her I felt great and was going to walk for a few minutes and then try to get a massage. She went back over toward the finish to watch for our friends. I went over to the massage tent, saw the crowd and decided I needed some gatorade and food. Grabbed a gatorade, sat down and began my downward spiral. Sat for about five minutes and was just not feeling great. The euphoria was gone. Decided to try to eat something. Grabbed a slice of pizza and went over to where my wife was. Tried to eat the pizza but couldn't. After about 5 minutes of the kids talking to me, asking me questions and my not really responding (instead being in a glassy eyed daze as per her description) my wife took me over to the medical tent as I was now nauseas and dizzy. They weighed me and my weight was unchanged. Blood pressure was normal. They took me in, layed me down and gave me a couple cups of broth and a bag of potatoe chips which seemed to help (so I thought as I was laying there). When they stood me up I got woozy and nearly fell. Blood pressure dropped to 90/48 (or something like that). Bought myself an IV. Man did that do the trick. A liter of fluids later and I felt much better. While I'm not sure what happened if I had to guess I think that I may not have had enough electrolytes in me. I'm no small guy and I tend to sweat a lot. I thought drinking gatorade would be enough but if (I should say when) I do this again I will be taking more endurolytes. After spending 1h 15min in medical tent went back to hotel room calling it a night (thankfully my wife had picked my bike and t bags up earlier in the day and brought them to the hotel so I didn't need to deal with them them). Wished I could've been there to see Seth, May, Rob and Max cross finish but it wasn't meant to be.


Stubbing my toe before the start and blisters on two other toes (one on which the blister extended completely under the nail). Also, I'm guessing the nutrition/electrolyte issues on the run. When I was able to run I felt really comfortable at a low to mid 9 min/mile pace.


Fantastic race, town to complete my first IM. The whole IM atmosphere is unbelievable and impossible to not get caught up in. The family had a great time and particulary enjoyed volunteering at the aid station.

It is a fair but challenging course. Patience is the name of the game here. Let the course come to you and don't get caught up in what others may be doing. Far to many people hammered the bike only to blow up on the run. I was amazed to see how many people were walking so early into the marathon. Can't even guestimate how many people I past on the run.

The volunteer and spectator support is unbelievable. I wore my number that had my first name on it and was glad I did. Volunteers and spectators offering personal encouragement calling out your name. Really moving.

Easy to understand why this race is so popular. I'm looking forward to being on the other side next year jocking for folks and volunteering before making my return in 2009!