Ironman Coeur d'Alene - TriathlonFull Ironman

Well, the swim was not what I had planned. To start off, I made a tactical error: I got in the water! Actually, the mistake was before we even started. My plan was to start way left and swim on the inside of the buoy line until the last buoy before the turn buoy. However, I didn't get to the beach in time to struggle through the crowd and find a spot over that way so plan B was in effect.
I had seen several pictures taken from the air over the swim start the last few years here and the middle looked less congested than the edges in everyone of them. So plan B was to swim in the middle, hoping it wouldn't be too crowded. Well apparently about 1500 other people had seen those same pictures and decided on the same plan B. The first 300 yards of the swim was terrible. Something akin to swimming in a commercial washing machine full of bowling balls. Last year at IMFL was bad, but this was beyond bad, at least in my little section of water. I had to come to a complete stop several times just to try and find a little slice of open water to try and get a couple clean strokes in. Then it was stop again, repeat.
After it cleared out a little bit, the wind chop combined with all the swimmers made timing your breathing a little bit challenging. To say the least, I was well hydrated when I got done with the swim!
Finished the first lap and actually found some open water at the start of the second lap. Then I was able to get a good rhythm and start making up a little bit of time. On the way out to the first turn buoy again, I ran into a few groups of swimmers that I had to get through but managed without too much difficulty.
When I turned around the first turn buoy the second time, I really felt like all of a sudden someone had grabbed hold of my ankles and was pulling me back. I just slowed way down it seemed. Then it hit me...there is still a lot of runoff going through the lake and the lake's outlet is only about 1/2 mile down from City Beach. Of course there was going to be some current through here. Hadn't really even considered it until then but it was definitely noticeable. Got around the last turn buoy and headed home. No real issues here. Finished with a bit of a negative split so was happy with that.

DEFINITELY not start in the middle of the pack. Get out to the edge next time.

Got up onto the beach pretty quickly and was able to run up to the wetsuit strippers while unzipping my suit and getting it off my arms. Shucked out of my suit by the awesome volunteers then ran for my bag. Found it without a problem and into the tent...and came to a screeching halt. It was packed. Same strategy as last year at IMFL worked though...head to the edge of the tent and I found an empty chair. Dried my feet, shoes on, helmet on, glasses on, Uncrustable in pocket, wetsuit, booties, cap, goggles in bag, tie bag shut, stand up and take two steps...and remember my Endurolytes are still in the bottom of the bag. Arrrgh!! Fumbled with the knot for a bit and dug through the bag until I found the Endurolytes. Tied the bag back up and headed out. Got slathered with sunscreen and ran to my bike. Got out to the mount line and away we go.

Not forget my Endurolytes. Bonehead mistake. Would have been under 6 minutes without that little screwup.

Started the ride out feeling exceptionally good. I knew though that it was going to be a long day so I kept reminding myself to keep my effort in check. My RPE was staying really low though so I wasn't too worried.
I was passing lots of people through the first 20 miles and started to get warmed up well by the time we got to the hills. The first couple hills right after the Hayden Country Club there were several guys who really hammered up them. I was riding with a local guy who I know and we kind of chuckled and said "don't worry guys, there's lots more where those came from." Sure enough, we passed everyone of them on English Point and I never saw them again.
English Point hill wasn't too bad. This was the first time I'd ridden it with my 12-27 cassette and it made quite a difference. I can't say I was much faster up the hill but it was way easier than with the 11-23. I really had to pee along through here and I was determined not to stop to do it. Those of you who've read my previous Ironman RR's know that I've had a shy bladder. Not this time! Got to a long downhill, stood up, and aahhhhh! I know...TMI. But this would turn out both funny and important later. Got to the first time check point out on Ohio Match Rd. and I was still averaging over 20mph, through most of the bigger hills, so I was pretty happy and feeling good.
Then we had to head back south and into the wind. The crosswinds had really been playing havoc with those of us with high profile wheels or discs and now we had to face right into it. Down on Government Way, the long, slightly downhill straight stretch was not that much fun with the headwind but it was tolerable. Saw a lot of members of my tri club (Tri-Fusion) out on the course on the first loop and they were great encouragement! Seemed like they were everywhere.
Got back into town and picked up some good energy from the crowds again and headed out to special needs. I had made the decision not to use anything from special needs, thus saving myself some time not having to stop. I had taken 3 Uncrustable PBJ's, 6 Power Gels, and a full aero bottle with me to start. All the rest of my fluids (4 Gatorades and 2 waters) came from the aid stations, along with the occasional banana. So, no stop at special needs and time saved.
Back through town and we got a few miles of slight uphill, but with a tailwind, on the way back out to the hills. My first 56 miles was in roughly 2:49 by my watch so I knew I could intentionally slow down a little bit on the second loop and still make my time goal. And hopefully save my legs a bit for the run.
Started back into the hills and rode English Point and Lancaster a little more conservatively. I was still feeling really energetic though so pushed back up just a touch. Turned around at Ohio Match and knew we were on the homestretch!
I had to pee again so on the way down Garwood I stood up, looked behind me over my right shoulder to make sure no one was close, and let things go. About 3 seconds later I heard a string of obscenities coming from right behind my LEFT shoulder! Yikes! I hadn't seen him. Poor guy was NOT happy at all! I apologized as he went by, while he was dumping water over his head, and then I just had to chuckle for awhile the rest of the day down the hill! Uggh!
So...finished up the last few hills and got down the flats on Government Way. The crosswinds had been getting stronger and now the headwind was pretty crummy. By the time we got back into town, the last few short miles the headwind just kind of sucked the life out of you. Picked up some good energy from the crowd back in town and got into transition easily under my bike goal time of 6 hours.
I'm happier with this ride than I was with IMFL last year, by far. I was only 11 minutes slower here than IMFL, on a MUCH more difficult course in tougher conditions. A few things helped with that. I was in a bit better condition but not a whole lot I don't think. Most important though was planning to ride without stopping the whole way. Being able to keep from stopping to use the bathroom and not planning on using special needs conserved time. So from a tactical point, I was very happy with this ride. However, the wind took a bit extra out of my legs and I figured I might pay for it on the run.

Nothing much, other than ride more in training.

One of the fantastic volunteers grabbed my bike, I slipped my shoes off, and ran for my bag. Yet another great volunteer already had it and all I had to do was run by, grab it, and say thank you as I ran to the tent.
Got inside and still another incredibly helpful volunteer was there to refill my Endurolyte bottle and pack my helmet and bike shoes in my bag for me. Slipped into my running shoes, hat on, run for the door. Got some more sunscreen and out of T2. Best T2 I've ever had by far. Thank you awesome volunteers for your help.

Nothing.

The usual. The run is my limiter and I'm not sure how to make it better. My legs were not overly tired coming off the bike and the first couple miles I was really making an effort to stay slow and easy. Despite myself, the first 2 miles were at 9:42 and 9:45. Whoa!! Waaaaaay too fast for me to get started! So I slowed down even more and took it easy for the next few miles. I was walking the aid stations as fast as I could while drinking and eating a little, but by mile 7 or so my back was tightening up quite a bit. I've never had that happen before so not sure what that was all about. I had to stop and bend over to stretch it out several times during the rest of the run though. Lost time. Uggh.
Walked about half of the uphill portion of Bennett Bay hill then started running again. Run, stop and stretch, walk the aid station, repeat. My legs were starting to feel pretty weary by about mile 10 and I was taking walking breaks between aid stations too. I lost focus and mental toughness in here for awhile and that's what bothers me most about this run. Keeping my focus during the race had been one of my key points during training and I did it well during the bike but not the run. Still is irritating me as I'm writing this!
Got back into town and once again, the awesome crowds, The Gator family, my tri club members, people I knew...everyone just feeds so much energy into you that it gets you through the Dark Places you sometimes go during an Ironman. I didn't stop at special needs...more time saved...and headed back out through town. Lakeside Ave. was much steeper on the second loop than it was on the first. Some kind of geological effect that bears more research I'm sure!
Back out on Lake CDA Dr. I started to feel better and was running more of the way between aid stations. Some more of my tri club members were out here, screaming and yelling and giving us tons of encouragement. Thanks you guys...you rock! Got back to the turn-around on Bennett Bay hill and started running down...and from somewhere got a new energy. I'm not sure how it happened but I felt really good!
I was able to pick up the pace to more than the Ironman shuffle and I knew that the finish line was only 5 miles away now! I saw a co-worker/training partner of mine just after I hit the flats again and he was having really tough day. A quick encouraging word with him and I was off again...felt relatively great! Then I saw another friend who was having a miserable day and had to stop and give her a hug and tell her she was going to make it. I had seen her at the beginning of the run and she was feeling terrible then but she kept going like the tough girl she is. She shed a few tears, said thanks, and sucked it up and kept on going. Knowing all the problems she had been having, I felt like a wimp for even thinking I had it tough. Made me even more determined to finish strong.
The last few miles went by quickly and I was feeling good. Only walked through the aid stations to get a drink and occaional PowerGel. I hadn't been able to eat the cookies or pretzels the whole race; they would just turn to sawdust in my mouth. So it was Gatorade, water, PowerGels, and bananas for the run.
From about mile 22 through 25 I was back down to the Ironman shuffle but at least I wasn't walking. When I passed that 25 mile marker though I got another burst of energy and was able to pick up the pace just a bit. Then when I got to switch lanes over to the finishers lane instead of the "go to the second lap" lane I felt awesome! Around 3 more corners and there it was!! Sherman Ave. and the finish line!! The crowds were loud all the way up at the top of Sherman Ave. and the closer you got, the louder it was. This was by far the loudest finish chute I've ever been through! About 150 yards from the finish I heard someone yell my name and I looked over and there were my brother (soretaint) and my parents! I was surprised to say the least as I had thought they weren't going to be able to get there! Thanks for coming over John...it was awesome to see you there and after the race!
Ran on down the road and entered the last stretch through the bleachers, high fived a bunch of people, heard Mike Reilly call my name, and hit the tape with my arms in the air! Ironman #3 was in the books!!

Get my mental toughness in better shape for next time. Run lots.

Walked slowly over to Medical. Saw my brother and told him I was going to go in and lay down for a bit, then went in and chatted with some of my friends from work before I went and got some pizza, orange slices, and a Seven-Up. Found a cot next to the fence where my brother and folks could come over and talk for a bit. My poor mom...I think she's amazed every time I live through, much less complete, and Ironman! Moms...gotta love 'em!!
Ate, then laid down for a bit under a space blanket until I was warmed up and felt like walking around. After a bit I felt more energetic and got up and found a few more of my friends who were working Medical, then went and got my bike and gear bags. Changed into some warm clothes, went to the CDA resort and had a steak dinner, then came back out and cheered finishers until midnight. I just LOVE the finish line atmosphere here at CDA as the last 1/2 hour ticks down. It's just a frenzy of cheering for the last finishers that raises goose bumps!


Hmmmm...where to start? Water temp was fine so I'm not going to blame that. But the current was a bit surprising. The bike...I'm proud of my bike ride. The wind was hard at times but for my age and weight I can't ask for too much more. And speaking of age and weight...at 47 and 5' 11" and 215, and having been a sprinter in my past life, I guess I'm not really made for running marathons. I know though, that I can run an IM marathon under 5 hours and I'm determined to do so.


The Clydesdale times and category results aren't up yet but when they are put up I'll fill in my category placings.

Of course I'm biased, but I think IMCDA is the best there is! Comments I hear from out of towners seem to confirm this as everyone loves it here. The friendly people, the stunning natural beauty, and the awesome, awesome volunteers make it a fantastic race. I have my registration certificate if I want to sign up for next year. I'm going to volunteer at IM Canada also to get a slot up there. So now I have to decide if I want to do 2 of them next year! Whew! We'll see.
Thanks to all you BT'ers who stayed up late on race night and kept track of us out there. You guys rock!