Ironman Louisville - TriathlonFull Ironman

Don't really enjoy the TT start all that much. I went off about 10 minutes after the 7 AM start and still had to make my way through a ton of people. It got pretty congested in the waterway between the island and the mainland. Things got clear though once made the turnaround and headed down towards the finish. I stayed to the inside as much as possible, may have missed some "current" but didn't have to swim through anyone else at this point.

Try and get there earlier to start earlier, but it wasn't all that bad I guess for me. Probably bad for the 20+ people that I hit or kicked trying to get through. Sorry.

Decent T1 time. Changed into bike shorts and had to put HR monitor on since the Garmin I have doesn't work too well in the water.

Really happy with my bike pacing and time. I drove the course on Saturday and getting a look at the hills psyched me out a little. Although, I will say they are easier than they look. I broke the ride into 4x28 mile segments and tried to be faster on each lap. Didn't push any hills and just let those go by that went by. I ended up catching a lot of those King of the Mountain points chasers at about mile 30-45.

The last 10 miles or so are very tough even though you are back on the flats heading to the city. Mentally you think it should be easy since you are on flats to false flats, but your body is tired and I had to be careful not to push the pace here. Didn't want to blow myself up on the last 10 miles and then ruin my run.

Maybe eat a little more. I decided to not stop for my special needs bag and get the snickers marathon bar. I ended up getting really hungry on the run and that is probably because I didn't eat enough on the bike.

Nothing special here, just typical T2. Did change out of bike shorts and into tri shorts. Had Garmin 305 in my bento box on bike and turned on with about 10 miles to go so it would ready to go when I hit the run.

Plan going into the run was to hold pace at 9:13 for first 4 miles. Then come down from there. I know I went a little too fast at first and this cost me somewhat later in the run. Overall I am very happy with the run and tried to keep most miles right around the 9:30 mark. I started walking at mile 4 aid stations and walked through every aid station from that point on utilizing the walk 30 sec to 1 minute per mile.

Split Minutes Avg HR Max HR

Summary 4:06:33 153 175
1 0:08:36 161 172
2 0:06:59 160 165
3 0:08:14 157 161
4 0:09:22 154 165
5 0:09:03 155 166
6 0:09:10 158 173
7 0:09:24 156 165
8 0:09:24 153 166
9 0:09:07 160 171
10 0:08:56 158 170
11 0:09:21 155 166
12 0:09:14 153 171
13 0:09:51 151 163
14 0:10:04 150 160
15 0:09:20 153 164
16 0:09:31 152 158
17 0:09:26 152 156
18 0:09:20 152 158
19 0:09:44 153 157
20 0:09:27 153 158
21 0:09:20 155 160
22 0:09:29 153 163
23 0:10:13 148 153
24 0:10:19 146 158
25 0:10:24 144 156
26 0:09:31 152 173
27 0:03:32 161 175

Just walked around and waited for friends to finish, went back to hotel, took a shower and then came back down to watch others finish.


Nothing. . .but will do A LOT more run training this Fall/Winter


I have worked on my run all year, starting in the fall of 2008 and I know it paid off. I was hoping for a PR at this race and it happened. I think the cooler temps helped too, but hey, an Ironman is an Ironman, right? :) Just take what the day brings.