Ironman Coeur d'Alene - TriathlonFull Ironman

This is the first time I've gone to a race and seen the bouys and not thought OMG that's so far. I think it's because this course is layed out vertically from the shore and not horizontally so your depth perception is off a bit. It worked great for me.
I was concerned about the swim start as I'm sure most people are but it really wasn't too bad in the beginning. I guess it was because I was expecting to have contact. I had my goggles kicked/shoved around on three or four occasions and I just fixed it and went back at it. I thought I went out pretty easy but by the time I got to the first red bouy at the turn around I was getting pretty aggitated and my HR was up after another 3-400 yards I was pretty worried. I was starting to get panicky and my HR was over the top and I couldn't get into a rythem. I knew I would make the mats and try to do a second lap but also knew if I couldn't figure out what was wrong that I wouldn't make it. I've never felt this way in the water before. So I mentally started trying to come up with solutions. Once I went over the mat the first time I moved over and gradually made my way into the water and waited about 30 seconds to let my HR come down then I just tried to be the alligator and go really slow and relaxed and not worry about anything. It worked like a charm and the second loop was great although I moved over a little too far and had to cover some extra distance to get to the turn around bouy.

Keep starting my smaller races in the front to get use to the contact but maintain my stroke.

Got out of the water and to my bag but couldn't talk straight. I kept trying to say "Where is the Women's tent entrance" and couldn't say woman to save my life. My volunteer was Laura and she rocked! I really didn't want to change clothes completely for this but knew I would freeze on the bike if I didn't and so I decided to be smart instead of fast and do it. If she hadn't been there I'm pretty sure it would have taken me twice as long. Since the water was so cold I put hot water in a thermos and took a couple swigs and that really helped warm me up on the inside. I originally was going to do Hot Chocolate and Bonnie asked me if I had practiced it and of course I hadn't so I opted for the water. :) Got my without too much trouble and got to the mount line only to clip in and for some reason realized my chain dropped so I had to get off and fix it. No biggie. Just dealt with it. Not sure why it dropped it was a brand new chain and pretty tight.

Nothing under the topics of things I can control... This went pretty smooth.

Oh my....never ask someone about a course unless they are from the same place you are. These were not rollers where I come from but serious hills. :)

After getting started this course had an awesome flat warm up. I got in a groove and really tried to just stay there. However I was having a hard time getting my breath. I just figured it would clear out after a few minutes but by the time I got to mile 15-20 with the hills I was really concerned because I was still having a hard time. English Point Road was tough by the time I was done I was trying to figure out how I was going to do them again. In the mean time I just kept peddaling. In addition to my breathing my gears weren't shifting correctly. I never use granny gears at home because the hills don't require it and I had a hard time before the race getting my bike to go down without stopping and spinning it down which is why I took it to Inside Out twice to tweak on race week. He explained to me that because I have three chain rings the derailer is right up against my bike frame and that I should probably go with two and change the back cassette out.....Now why couldn't my LBS tell me that? Anyway, it worked before the race marginally but it made me nervous that I would get in a spot where I would need to gear down and I wouldn't be able to so for the hilly portion of the course I pretty much stayed in Granny 90 percent of the time. I didn't work the downhills like I normally do but rested. My neck and shoulders got unbelieveably tight and kinked up and contributed further to my breathing issues. Everytime I tried to take a deep breath I could feel a sharp pinch between my shoulder blades. This course was really beautiful and I tried to just let go and enjoy it. The upside of all my bike issues is that I didn't eat the paste. I had something left for the run. I doubt that would have gone as well as it did if I had worked all my downhills. I also stopped three times. Two potty breaks that I normally wouldn't do but they were at hubby's aid station so I stopped to talk to him. I also stopped at special needs and switched out my bottles. Nutrition wise I was a little slow on the first loop but that is normal after a swim. I love uncrustables but they tasted too sweet today but I managed to take two of them anyway. I also had shot blocks. I had a cliff bar with me too and had one bite of that but it was too much to deal with. All and all nutrition was right on. Got a little behind around mile 35-40 in hydration but was able to get back on it.

Change out triple cranks for different cassette. More swim to bike combos??? Still not sure that was the cause of my breathing issues but it would certainly help. More hill training.

Ok, I'm sure everyone is wondering what the heck I was doing for almost 12 minutes in T2 but seriously I needed it. I took my time changing clothes and get mentally refocused but then I went to see the ART guys in transition. I had them release my neck and shoulders as I was in absolute agony and then had them stretch out my knees. This was the best investment of time I could make. Had I not done this the run would have been torture.

I do bike to run combos out the wahzoo and have never felt my body so sore. It wasn't my knees and legs so much but my skin. Eveytime I took a step my skin would hurt. It was weird. I had really left my race options open for the run to see how I felt. After a couple minutes I decided to try my original plan and run a mile and walk each aid station. This did really well for me. In addition to the stations I also allowed myself to walk the one hill at the end of the course. Other than that I only walked maybe a .25 mile total outside of these perameters near the end. You would think that last 5K would be a breeze since you know your almost done but it almost works against you. That and trying to stay motivated to run when EVERYONE else is walking around you was really tough. I'd take a couple steps and then pick it up again. I'm very happy with my run. Do to leg issues this year my longest run was 15 miles. I was worried about how I would do mentally after that. I turned it into a game. Hey that was mile 18...you've never done that..you go girl. Can you do another one? Keep it up. And so the conversation went. LOL It also helped knowing coach was out on the course. I was afraid he'd catch me walking outside an aid station. :)

Nutrition was good on the run too. I did hammer gel every third station. A gatorade once in a while diluted with water. Lots of ice chips, Oranges every two stations and a banana once in a while. I tried pretzels and a bite of a cookie once but none of that really did anything for me. I also tried a sip of chicken broth and it was nice to have something warm and salty but there was something about it that I didn't like. I also did coke about mile 20 and didn't like the generic stuff. I did it twice anyway just for good measure. I might not of walked as much near the end if I hadn't quit taking in nutrition at mile 23 but I had, had enough gu and nothing else seemed to really do it for me so I passed.

Don't get injured in training and do more long runs and speed work.

None. Saw hubby right away and hung out with him. Went and ate pizza and then tried to find Cathy who I knew was coming in right after me. We were able to hang out a bit while waiting for our massages.


More hill work, speed work in all disciplines.


We truly had perfect weather. We had a little wind on the bike but nothing unmanageable. This is an excellent race and the people are simply amazing. The scenery is beautiful and the bike course is tough without being impossible. The run is a reprieve from the bike as it's mostly flat.