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Ironman Coeur d'Alene - TriathlonFull Ironman


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Coeur d'Alene, Idaho
United States
Ironman North America
70F / 21C
Sunny
Total Time = 10h 56m 12s
Overall Rank = 220/2060
Age Group = M35-39
Age Group Rank = 65/364
Pre-race routine:

Woke up at midgnight before the race because it was raining like mad. Kind of freaked out thinking about what a long day it could be racing in the cold rain, but eventually got back to sleep. Woke up to pretty much beautiful weather and no problems. Gear bags were dry and everything worked out perfectly as far as weather is concerned.

I had a huge breakfast before the race, but timed it pretty well, because I felt ready to go and not full but not really hungry by the time we started.
Event warmup:

None. Zero. It's Ironman, I have all day to get and stay warm.
Swim
  • 1h 01m 24s
  • 3862 meters
  • 01m 35s / 100 meters
Comments:

Probably the roughest swim ever for me. The first 200 were great, and I got a little false sense of confidence from the sprint. But after we settled into race pace, there were just people everywhere, throwing elbows and smacking each other in the head. It was a little tough to get totally settled, and I really only felt comfortable after about the first 1000 meters.

The only other noteworthy thing about the swim was that I committed the cardinal sin of messing with my goggles on race morning. I had them fitting perfectly and not leaking, but I was worried about the melee in the swim and tightened them up before the race . . . and of course they leaked. I had to clear the right side about 6 times (that I remember) during the swim.

But all things considered, I'm very happy with that swim time and my performance.
What would you do differently?:

Other than not messing with the goggles, not much. The crowd is out of control in a 2000 person mass start, so there's no avoiding the melee. You just have to stay calm and push through it, and I did a pretty good job of that.
Transition 1
  • 05m 42s
Comments:

Not a really fast transition, but I wasn't trying for one. I was trying to stay composed and remember everything, and that much went fine. It was nice to be out of the water early too, because the transition area and change tent weren't crowded, and I had a volunteer doing everything for me. I just sat there and he handed me everything and stuffed my wetsuit in the bag and I was off.
What would you do differently?:

Nothing.
Bike
  • 5h 41m 26s
  • 112 miles
  • 19.68 mile/hr
Comments:

Good ride. Tried to just stay smooth and concentrate on good pedaling form and getting the nutrition in. I actually managed to take in about 200 extra calories (beyond the 1500 planned). Stomach felt good and everything went down smoothly.

The only time I really suffered on the bike was at about mile 60. Just felt crappy and mentally out of it. I had just made the turn around and knew that I had to go out through the rollers again. The wind was blowing a little. Generally, I was just pissed and feeling negative about the race. So I just tried to ignore speed and time for a while and pedal, not thinking about anything, just shutting down the brain and letting the legs work.

The hills here are tough at times. I've heard the course described as challenging but fair, and I would agree with that characterization. It was very beautiful, and even though a little desolate at times, I really liked this bike course.

The only last thought is that I think I rode pretty well for my fitness level. I was in better bike shape last year for the half than I was this year for the IM, but given the personal commitments I had outside of training, getting close to 20 mph on the bike was all I could really hope for, so I'm okay with my time. I know that I have a much faster bike split in me, but the training time to get there may not be possible for a while, if ever.
What would you do differently?:

Nothing really. I got in a lot of calories, paced well, rode the hills smart, and took good care of myself. Having bad moments in IM is all part of the game, so that didn't surprise me either. Overall, I'm pretty happy with the effort and the result.
Transition 2
  • 03m 19s
Comments:

Fine, nothing to note. In retrospect, I should have changed my socks. I peed on the bike a LOT, and even though my socks were dry by transition, it would have been smart to put some body glide on my feet and get a fresh pair of socks on. Also, I would have gotten more sunscreen. I'm a little sunburned today, which is just dumb. I got my face covered well, but my legs and arms are burned.
Run
  • 4h 04m 23s
  • 26.2 miles
  • 09m 20s  min/mile
Comments:

Started strong and had plenty of calories in from the bike. I think I ran the first 6 at a low 8 pace. After about 4 I started walking the aid stations, and once I started walking it got harder and harder to get back on pace after the aid station.

At mile 14 I stopped in a porta pottie to pee and felt like I was going to pass out, my head got swimmy and I thought I was going down. But I held it together enough to do a slow jog to the next aid station where I ate everything they had: gatorade, water, cola, chicken broth, banana, orange and pretzels. About a mile later I started to feel better and was able to pick up the pace a little.

But generally the run just sucked. At mile 7 my legs felt as bad as they normally do 18-20 miles into a run. My HR was fine, and my breathing was okay, but no matter how hard I pushed I couldn't go much faster than a 9 pace.

At about mile 23 I figured out that I wasn't going to be able to stop anymore if I wanted to break 11 hours. So from there on in I just ran as hard as my legs would go without stopping. I had a few moments where I felt like vomitting, but managed to keep everything down with a few minor nasty belches.

Coming up the last hill into the finish some dude with a cowboy hat on passed me, and as soon as we turned the corner I ran like my life depended on it not to let that guy beat me. I'm sorry, but I'm just not ceding the race to some dumbass in a cowboy hat. So the last bit down to the finishing chute was everything I had left. I'd try to describe the feeling of coming down the final chute, but words just can't describe how good that feels.
What would you do differently?:

Train better. I wasn't really ready physically to have a good run. My bike training was lacking, and I didn't get quite enough running in. I would do more strength runs (hills, tempo) and practice getting in way more nutrition on the run. I got used to taking a couple of gels/hour with water and gatorade, but in the race I think you need to be able to get in more, and more efficiently, without tanking your stomach.
Post race
Warm down:

After crossing the finish I just felt overwhelmed with emotion. It was so good to just hug my wife and be done with the race.

Physically, I was wrecked for a while. Both arms were numb and tingling from the shoulders to the fingertips, which freaked me out a little, but I was so tired I didn't want to walk over to the med tent, and I didn't want to get stuck in there all night anyway. So I just laid on the grass for about 15 minutes, and when we finally got up and started moving around again I felt okay and the tingling stopped.

What limited your ability to perform faster:

I think the overall limiter is simply endurance. At about the 8-9 hour mark, I just had nothing left anymore. It's pretty difficult to train that kind of endurance, but I did a poor job of it this year. For me to race IM effectively, I would need to focus on this distance for a couple of years and really nail the training. I think I'm capable of going a lot faster, but the cost in time and training to get there would be extreme. So for now, I'm done with IM for a while, and excited to get back to training for the other "normal" race distances.

Event comments:

Oddly enough, one of the highlights of the entire trip was staying until midnight to see the last finishers coming in. The finish line was awesome, and seeing all of those people come in just under the cutoff time was amazing. You've never seen anyone in the world happier than a 16:50:00 Ironman.

As far as the race, NAS nailed it. Volunteers were spectacular and well informed, the race was ultra organized and everything was easy and smooth. They make it possible to just focus on the race and do your best. I loved the entire Ironman experience of being here and taking part in the race.




Last updated: 2007-07-20 12:00 AM
Swimming
01:01:24 | 3862 meters | 01m 35s / 100meters
Age Group: 23/364
Overall: 112/2060
Performance: Good
Suit: Full
Course: Rectangle.
Start type: Wade Plus:
Water temp: 59F / 15C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 05:42
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
05:41:26 | 112 miles | 19.68 mile/hr
Age Group: 71/364
Overall: 260/2060
Performance: Good
Wind: Some
Course:
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:19
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike
Shoe and helmet removal
Running
04:04:23 | 26.2 miles | 09m 20s  min/mile
Age Group: 91/364
Overall: 357/2060
Performance: Below average
Course:
Keeping cool Good Drinking Just right
Post race
Weight change: %?
Overall: Average
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]

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2008-06-23 3:50 PM

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Veteran
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Subject: Ironman Coeur d'Alene


2008-06-23 3:56 PM
in reply to: #1484315

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Elite
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Subject: RE: Ironman Coeur d'Alene
Congratulations, IRONMAN!!! Sub-11 is pretty friggin sweet for being undertrained.
2008-06-23 4:09 PM
in reply to: #1484315

Extreme Veteran
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Connecticut
Subject: RE: Ironman Coeur d'Alene

Adam - Congrats IM, let me just say it you are one tough/stubborn SOB. To pull off a sub 11hour IM with everything you had going on speaks volume about your natural atheletic ability and your mental toughness.

It was a pleasure for me being in your original Mentor group and all the "unoffical" mentoring you have done since. I am looking forward to your pearls of wisdom to help better prepare and execute at Moo...

Cheers - JG

 

 

2008-06-23 5:16 PM
in reply to: #1484315

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Extreme Veteran
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Subject: RE: Ironman Coeur d'Alene
Congratulations!!  Thanks for posting the RR so quick - I enjoyed it. 
2008-06-23 5:25 PM
in reply to: #1484315

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Expert
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Fort Worth, Texas
Subject: RE: Ironman Coeur d'Alene
Great RR! I am glad to hear that you super speedy folks enjoy seeing the less naturally gifted athletes complete such a feat. You sound like you executed your day without a flaw and took the IM pain in stride. I don't know if this was your first IM, but you did great!
2008-06-23 5:28 PM
in reply to: #1484315

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Elite
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Lakewood, CO
Subject: RE: Ironman Coeur d'Alene
Sub 11 while not being "prepared" is pretty awesome.  Enjoy whatever comes next for you.


2008-06-23 6:07 PM
in reply to: #1484315

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Expert
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Subject: RE: Ironman Coeur d'Alene

I was able to listen to the live audio/video from the link they had at the Ironman website. Sounds like it was tough on everybody, but you handled it very well. I could only hope for a finish like that.

Congratulations and best of luck in whatever you decide to do next.



Edited by crazylegs 2008-06-23 6:08 PM
2008-06-23 6:15 PM
in reply to: #1484315

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Member
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Parker, CO
Subject: RE: Ironman Coeur d'Alene
great job. sub 11. fricken awesome.
2008-06-23 6:39 PM
in reply to: #1484315

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Extreme Veteran
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Dana Point, California
Subject: RE: Ironman Coeur d'Alene
Nice job.  You are a very positive guy, and a solid IM athlete....Congrats
2008-06-23 7:36 PM
in reply to: #1484315

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Extreme Veteran
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Pennsylvania
Subject: RE: Ironman Coeur d'Alene
LOVED reading this RR! Congrats on an outstanding IM debut...

If you have time, would you post what you ate on the bike to fulfill your caloric needs? I have my plan set (for LP in less than 4 wks). But I like to compare notes for the future... Thanks!
2008-06-23 7:46 PM
in reply to: #1484315

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Expert
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Subject: RE: Ironman Coeur d'Alene
Congrats on a great IM finish, and to out-kicking "cowboy hat dude". Awesome race and race report!!


2008-06-23 8:09 PM
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Expert
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Subject: RE: Ironman Coeur d'Alene


Edited by himself 2008-06-23 8:09 PM
2008-06-23 8:13 PM
in reply to: #1484802

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Veteran
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Denver, CO
Subject: RE: Ironman Coeur d'Alene

Scout - 2008-06-23 6:36 PM If you have time, would you post what you ate on the bike to fulfill your caloric needs?

10 PowerGels, 2 PowerBars, about 3 bottles of gatorade, and 6 salt tabs.  I wanted to keep it simple and eat what would be available on the course.  I've never had any major stomach issues, I manage HR and pace pretty well, and I practiced this for 6 months.

2008-06-23 8:24 PM
in reply to: #1484903

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Subject: RE: Ironman Coeur d'Alene
Gearwhore - 2008-06-23 9:13 PM

Scout - 2008-06-23 6:36 PM If you have time, would you post what you ate on the bike to fulfill your caloric needs?

10 PowerGels, 2 PowerBars, about 3 bottles of gatorade, and 6 salt tabs.  I wanted to keep it simple and eat what would be available on the course.  I've never had any major stomach issues, I manage HR and pace pretty well, and I practiced this for 6 months.



That sounds spot on with my plan... I am really glad to know that it worked so well for you. I use Hammer gels, but will have them on board with me.
Did you use your special needs bag on the ride or run?
2008-06-23 8:30 PM
in reply to: #1484315

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Science Nerd
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Redwood City, California
Subject: RE: Ironman Coeur d'Alene
Congratulations!!  Nice job on the time considering you were "unprepared".  Glad you beat cowboy-hat dude in. 
2008-06-23 8:47 PM
in reply to: #1484315

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Subject: RE: Ironman Coeur d'Alene
Wow you're pretty tough on yourself! I think you did an amazing job, and sub-11 with not the desired training level is such an accomplishment! Enjoy the glory moment!!! Loved your race report, could totally feel the emotion you had crossing that finish line. CONGRATULATIONS!!!


2008-06-23 8:57 PM
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Master
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Keller Tx
Subject: RE: Ironman Coeur d'Alene
outstanding!
2008-06-23 9:21 PM
in reply to: #1484315

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Veteran
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Seattle
Subject: RE: Ironman Coeur d'Alene
Awesome job, Ironman! That's a superfast time! Your swim was unbelievable, didn't you beat like half a dozen PROs? 20mph on that bike course is smoking! I did the big loop Saturday, and the hills were tough! Way to keep it together on the run!

So bummed that I missed you at the finish line. I was there when you crossed the finish line and I remember seeing the cowboy hat guy.. Between 10:30 and 11:30 all I was looking for is 552, but still missed you somehow

And you are right, watching the last woman come in with a couple minutes to go till the cutoff was very inspiring! Kind of sad for me though, because between 10 and 11:30 I volunteered at mile 24 of the run and cheered for some people that I know didn't make it to the finish in time, including one of the blind competitors..

Congratulations!

2008-06-23 9:22 PM
in reply to: #1484315

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Extreme Veteran
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Raleigh
Subject: RE: Ironman Coeur d'Alene
super great RR... and performance...and in quick too! I registerd for CDA 2009 today. My first IM. This is good info and I'm grateful to you for helping me do my homework. The cowboy line is funny as can be. I have a somewhat similar story from a 5k a few yrs ago... except she was wearing the flag of the state of texas--running shorts... it just pissed me off and I couldn't let her win...i felt it was somewhat disrespectful to TX too? lol. Maybe it was her way of showing TX pride. oh well... happy recovery
2008-06-23 9:27 PM
in reply to: #1485041

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Master
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Colorado
Subject: RE: Ironman Coeur d'Alene
Amazing to hear you talk about how undertrained you were and how you think you could have done much better... I'm pretty sure ALL of us here are in awe of the performance you put out there.  You.ROCK.
2008-06-23 9:44 PM
in reply to: #1484315

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Davenport, IA
Subject: RE: Ironman Coeur d'Alene
Awesome finish and an awesome race report.  Congratulations!


2008-06-23 10:49 PM
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Elite
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Hendersonville
Subject: RE: Ironman Coeur d'Alene
Congratulations!!! It was a pleasure to meet you. You are a great guy (and fast as heck, too).
2008-06-23 10:56 PM
in reply to: #1484315

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Champion
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Whizzzzzlandia
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Subject: RE: Ironman Coeur d'Alene

So, since you've done something that I wouldn't do... (a sub 11 hour IM....) does this mean you'll be naming it after me?

 

Heh. Great to meet you. Your daughter is adorable. Congratulations on an awesome race.

2008-06-23 11:07 PM
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Master
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San Diego, CA
Subject: RE: Ironman Coeur d'Alene

Amazing job ... great race report. It's good to know that we're all human and have low points during races. You got through it and finished Sub 11:00, that is something to celebrate. Enjoy some rest and relaxation.

2008-06-23 11:21 PM
in reply to: #1484315

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Master
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Chilliwack, BC
Subject: RE: Ironman Coeur d'Alene

Great job out there!

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