Ironman Louisville - TriathlonFull Ironman


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Louisville, Kentucky
United States
World Triathlon Corporation
95F / 35C
Sunny
Total Time = 13h 23m 36s
Overall Rank = 772/1975
Age Group = M40-44
Age Group Rank = 115/320
Pre-race routine:

A little different pre-race routine than I usually do, this being my first Ironman. I was up at 3AM and finalized my green bag and nutrition. I made PB&J sandwiches for the day and shoved them in my SN bags. I got my stuff and headed toward the Ohio- where by now ALL THE BORIZONES were already jogging, the Port-O-Lets were already full of Dookies and the 50's music was making my ears bleed...
Event warmup:

Walked with Wii toward Tumbleweed's dock where in fron of us was a Borizon sanz shirt and shoes... He was already wearing his swim cap and his goggles on his head... It was 5:15AM and the walk was a mile away...

Jesus of Nazareth- also barefoot in his walk, probably did not have to traverse a type 2 asphalt and so I wonder how this Borizon's feet felt on the Marathon....
Swim
  • 1h 19m 20s
  • 4224 yards
  • 01m 53s / 100 yards
Comments:

A pretty good swim.... I was in awe as Parachuters and Hot Air Balloons floated above me celebrating this great event. It was a time trial start and sp I jumped in with Wii. The last I saw of her until the run...
What would you do differently?:

Nada.....
Transition 1
  • 06m 56s
Comments:

At the changing tent I put on dry bike clothes and vaselined my toes. My aid put Desitin on my shoulders and suntan lotion on. I took a little more time than I should have but no harm done... It's shaping up to be a long day in the heat...
What would you do differently?:

Nada
Bike
  • 6h 29m 54s
  • 112 miles
  • 17.24 mile/hr
Comments:

Harder than i realized. Jimbo Loretta had warned me that this course was tough.... HE was right. No relief. I'd think I'd rather deal with 4 or 5 really hard climbs and then some flats, but this course was always rolling... There is nothing small about rolling hills.
What would you do differently?:

Get a different cassette for the rear. I felt I was working too hard at the 25....
Transition 2
  • 14m 16s
Comments:

Back in the changing tent, my butler helped me out of my clothes and I changed into dry clothes. I dried my self off and re-applied sunscreen due to the intense sun.

I cleaned my feet and re-applied Vaseline in between my toes. Put on the Newt's and OFF I went...
What would you do differently?:

Shave- because I could have broken the World's record for the slowest transition if I'd just taken 45 more seconds....
Run
  • 5h 13m 10s
  • 26.2 miles
  • 11m 57s  min/mile
Comments:

I ran the whole thing.... No walking except for 5 water stations... I felt really good about that. Oh... I took 3 dookies on the course... The port-o-lets were like 130 degrees inside... On my third duke, I did it with the door open to get some ventilation and I actually said hello to a few runers that looked at me....

With 10K left, I increased my speed and finished strong...... I could have kept running which gave me the feeling that I didn't push hard enough. BUT no complaints... I managed well and on the conservative side...


FIRST RUN SEGMENT 4 mi. (44:42) 11:10/mile
SECOND RUN SEGMENT 4.3 mi. (51:21) 11:56/mile
THIRD RUN SEGMENT 4.15 mi. (53:47) 12:57/mile
FOURTH RUN SEGMENT 3.5 mi. (42:58) 12:16/mile
FIFTH RUN SEGMENT 4.3 mi. (54:56) 12:46/mile
SIXTH RUN SEGMENT 4.15 mi. (47:29) 11:26/mile
FINAL RUN SEGMENT 1.8 mi. (17:57) 9:58/mile
TOTAL RUN 26.2 mi. (5:13:10) 11:57/mile 772 115
What would you do differently?:

Run a bit harder... Trade some of the 12 minute pace segments for 10's... That would have been nice.

I loved finishing strong... Saw Jess twice on the course- NICE!!!!!!
Post race
Warm down:

Sat down with family at 4th Street Live and just relaxed for a while.. Walked 4 blocks to the hotel

What limited your ability to perform faster:

NADA...

Event comments:

An AMAZING event put on by Steve McFessel... I encourage everyone to race in an event that is put on by WTC and not by NA Sports. There is a HUGE difference.. This was a BIG deal to the people of Louisville. EVERYONE was welcoming and super hospitable- like I have never experienced before. I was treated like a ROCKSTAR by everyone for 6 days....

It seemed like the people of Louisville were well educated on this event and even my hotel room maid service knew about the distances... Everything was PERFECT!!! Volunteers like I had never seen before... They were tutored and they all had answers to any question I'd throw out...

I will try and do this race again in 2010....

Almost left out my training partner.... Linda Wienants... There from day one trying to catch up to me and there at the finish line waiting for me to finish..... That sums it up. But that's not enough.....

Commitments are sacred.... When one is made, it is often difficult to stick to them with all that life throws at us. During the past 20 weeks, under the threat of rain, thunder, lightning, wind, snow sleet and yes- even a few mudslides, Wii was there at the oddest times of the morning and night representing what this sport is about... It is a privilage to have met and been able to train with someone like Linda.... AMAZING!!!!!




Last updated: 2007-11-20 12:00 AM
Swimming
01:19:20 | 4224 yards | 01m 53s / 100yards
Age Group: 98/320
Overall: 707/1975
Performance: Good
Very calm and collected... Played it safe.... I hate that!!!
Suit: Blue Seventy FastSKIN
Course: A 5/8th of a mile swim up current around an island and the rest down current. Today there was hardly any current to fight... So no hard effort fighting and no help down river.
Start type: Dive Plus:
Water temp: 83F / 28C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 06:56
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
06:29:54 | 112 miles | 17.24 mile/hr
Age Group: 132/320
Overall: 854/1975
Performance: Average
My aHR should have been at 148... NO DICE... The continuous hills on this course and vicious heat made it tough. I was hovering at the 156 aBPM for the entire ride... I resorted to no pedal going down hill in an effort to lower the HR but that did not work as well. I hit a max speed of 48 MPH on the long down hill and a min of 5 MPH on the up...
Wind: Strong
Course: A long course in the Kentucky countryside. No flat land whatsoever. Climbing took forever and descending was way too fast. Technical turns on the bottom of the downhills made me have to keep 1 hand on the brake more than I wanted. FIRST BIKE SEGMENT 22.5 mi (1:14:51) 18.04 mph SECOND BIKE SEGMENT 21.4 mi (1:17:27) 16.58 mph THIRD BIKE SEGMENT 30.5 mi (1:53:47) 16.08 mph FINAL BIKE SEGMENT 37 mi (2:03:49) 17.93 mph TOTAL BIKE 112 mi. (6:29:54) 17.24 mph 854 132
Road: Smooth Dry Cadence: 82
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Hard Drinks: Just right
T2
Time: 14:16
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal Good
Running
05:13:10 | 26.2 miles | 11m 57s  min/mile
Age Group: 772/320
Overall: 115/1975
Performance: Good
As per coach.... Stick to the HR......
Course: What it is...... The hood baby.... Hot and miserable... Heard the crowd cheering from the Stadium where Louisville was playing against UofK. "Those pussy football players only have to be out there for 4- 15 quarters... I'm on hour 8..." That's all I could think about for about 4 miles... A two loop course that takes you right up to the finish chute at mile 13 where there is an ugly person telling you to turn for one more loop.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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