Ironman USA Lake Placid - TriathlonFull Ironman

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Lake Placid, New York
United States
Ironman North America
65F / 18C
Total Time = 12h 58m 38s
Overall Rank = 1172/2340
Age Group = 40-44
Age Group Rank = 2023/296
Pre-race routine:

The usual, early arrival. Got to body marking with the crew and waited about 15 min till transition opened. Set up a few last minute things and left.
Event warmup:

None, just a bout 10 min's of treading water. Very easy to do in a wet suit.
  • 1h 12m 48s
  • 4224 yards
  • 01m 43s / 100 yards

Funny thing is i used to count swimming as my weakest area however I placed higher in this area than either running or riding??? Still hate swimming though.
What would you do differently?:

Nothing really. Cut about 6 minutes off of last year which was better than I expected.
Transition 1
  • 07m 14s

cut about 2 min's off last year's time. Probably because I knew what to do and planned and rehearsed it in my head.
What would you do differently?:

Nothing particular.
  • 6h 38m 18s
  • 112 miles
  • 16.87 mile/hr

Same 2 lap course as last year. My plan was to go into this making about the same time as last year but be more even as far as splits per lap. I went easy but a little too easy. I could have gone harder and should have but was simply terrified that if I did I'd have a repeat of last year where I couldn't run much after getting off the bike.
What would you do differently?:

Go a little harder.

The entire race was run in the rain. The big downhills had rivers of water flowing down them. While I didn't feel like it slowed me too much my top speed last year was 49 and this year only 44.5 so i lost some time in the downhills.

I wont make excuses, the result was limited by less than perfect execution.
Transition 2
  • 06m 6s

OK time. I would have cut about 1 min more but I opted to use the Injinji toe socks. Def. a good choice as I had no blisters or discomfort in spite of the pouring rain and soaked feet. These socks are hard to get on when wet.
  • 4h 54m 12s
  • 26.2 miles
  • 11m 14s  min/mile

Here is where I had hoped to beat last year. I really hoped to do about a 10 minute mile pace. I just couldn't do it. I mustered an 11:13 pace which was 43 seconds per mile over last year but I am still dissapointed.

I ran all of the course except up the 2 big hills. They are too steep to waste the energy on. At about the 20 mile mark i started having left IT band pain when i would run on uneven ground or up hill. I took to running on the double yellow line which helped a lot but I had to walk a few of the up hill sections on the road back to town. I guess that helped because the pain subsided enough to run the rest of the course after the last big up hill in town. All of the crowds made it easy to go faster. I felt like I owed it to run past all of these poor souls that had been in the pouring rain all day, including my daughter!!!

What would you do differently?:

Not really sure on this one. i suspect that I just hadn't trained enough but I'll admidt that I'm not a good runner. I need to build speed. I have improved over the last couple of years but I'm not where I want to be. I committ as much time to training as I can and still be an involved father, husband and get my work done at the station so I'll try but this may be my plight!
Post race
What limited your ability to perform faster:

Training enough???

Pacing myself properly????

Executing properly???

Event comments:

Volunteers and spectators. I cannot say enough. While we were all racing and the day seemed to fly by, there folks sat out there in the cold, pouring rain to make my/our day bearable! They are the real rock stars!

Thank you!

Lastly, I got my picture taken with 2 more superstars of the sport, Heather Fuhr and Paula newby Fraser. I will post them as soon as i get them from Beth.

Last updated: 2007-11-03 12:00 AM
01:12:48 | 4224 yards | 01m 43s / 100yards
Age Group: 189/296
Overall: 1071/2340
Performance: Good
I think I did a negative split but I am not sure. Ran into much more of a battle at the start than last year. slowed down the first few hundred yards quite a bit. After things started spreading out the only problem I had was swimming straight on the second lap. Can't explain why I wandered so much.
Suit: full
Course: rectangle, lake swim
Start type: Wade Plus: Shot
Water temp: 65F / 18C Current: Medium
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Below average
Rounding: Below average
Time: 07:14
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike: Yes
Getting up to speed: Good
06:38:18 | 112 miles | 16.87 mile/hr
Age Group: 226/296
Overall: 1167/2340
Performance: Below average
Wind: Some
Course: Pretty hilly, big downhills and up hills. Overall quite a race course!
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 06:06
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:54:12 | 26.2 miles | 11m 14s  min/mile
Age Group: 223/296
Overall: 1172/2340
First lap was faster than second but i don't know by how much as the timing mats weren't all working.
Course: rolling hill road course. 2 loop.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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