General Discussion Race Reports! » Ironman Coeur d'Alene Rss Feed  
Moderators: k9car363, alicefoeller Reply
Show Per page
 
 
of 2
 
 

Ironman Coeur d'Alene - TriathlonFull Ironman


View Member's Race Log View other race reports
Coeur d'Alene, Idaho
United States
Ironman North America
75F / 24C
Sunny
Total Time = 14h 01m 22s
Overall Rank = 1402/2000+
Age Group = 35-39
Age Group Rank = 84/100
Pre-race routine:

Got up at 4am, ate two packages of oatmeal, dressed and gathered bags. Got on hotel shuttle and realized I left my bike bottles in the fridge so I ran back to my room and grabbed them and sat back and relaxed.
Event warmup:

Does getting my wetsuit on count? lol..I didn't really do a swim warm up but did get wet and make sure my goggles were sealing right. Had a banana and gatorade while waiting.
Swim
  • 1h 27m 23s
  • 4224 yards
  • 02m 04s / 100 yards
Comments:

This is the first time I've gone to a race and seen the bouys and not thought OMG that's so far. I think it's because this course is layed out vertically from the shore and not horizontally so your depth perception is off a bit. It worked great for me.
I was concerned about the swim start as I'm sure most people are but it really wasn't too bad in the beginning. I guess it was because I was expecting to have contact. I had my goggles kicked/shoved around on three or four occasions and I just fixed it and went back at it. I thought I went out pretty easy but by the time I got to the first red bouy at the turn around I was getting pretty aggitated and my HR was up after another 3-400 yards I was pretty worried. I was starting to get panicky and my HR was over the top and I couldn't get into a rythem. I knew I would make the mats and try to do a second lap but also knew if I couldn't figure out what was wrong that I wouldn't make it. I've never felt this way in the water before. So I mentally started trying to come up with solutions. Once I went over the mat the first time I moved over and gradually made my way into the water and waited about 30 seconds to let my HR come down then I just tried to be the alligator and go really slow and relaxed and not worry about anything. It worked like a charm and the second loop was great although I moved over a little too far and had to cover some extra distance to get to the turn around bouy.
What would you do differently?:

Keep starting my smaller races in the front to get use to the contact but maintain my stroke.
Transition 1
  • 08m 21s
Comments:

Got out of the water and to my bag but couldn't talk straight. I kept trying to say "Where is the Women's tent entrance" and couldn't say woman to save my life. My volunteer was Laura and she rocked! I really didn't want to change clothes completely for this but knew I would freeze on the bike if I didn't and so I decided to be smart instead of fast and do it. If she hadn't been there I'm pretty sure it would have taken me twice as long. Since the water was so cold I put hot water in a thermos and took a couple swigs and that really helped warm me up on the inside. I originally was going to do Hot Chocolate and Bonnie asked me if I had practiced it and of course I hadn't so I opted for the water. :) Got my without too much trouble and got to the mount line only to clip in and for some reason realized my chain dropped so I had to get off and fix it. No biggie. Just dealt with it. Not sure why it dropped it was a brand new chain and pretty tight.
What would you do differently?:

Nothing under the topics of things I can control... This went pretty smooth.
Bike
  • 7h 17m 46s
  • 112 miles
  • 15.35 mile/hr
Comments:

Oh my....never ask someone about a course unless they are from the same place you are. These were not rollers where I come from but serious hills. :)

After getting started this course had an awesome flat warm up. I got in a groove and really tried to just stay there. However I was having a hard time getting my breath. I just figured it would clear out after a few minutes but by the time I got to mile 15-20 with the hills I was really concerned because I was still having a hard time. English Point Road was tough by the time I was done I was trying to figure out how I was going to do them again. In the mean time I just kept peddaling. In addition to my breathing my gears weren't shifting correctly. I never use granny gears at home because the hills don't require it and I had a hard time before the race getting my bike to go down without stopping and spinning it down which is why I took it to Inside Out twice to tweak on race week. He explained to me that because I have three chain rings the derailer is right up against my bike frame and that I should probably go with two and change the back cassette out.....Now why couldn't my LBS tell me that? Anyway, it worked before the race marginally but it made me nervous that I would get in a spot where I would need to gear down and I wouldn't be able to so for the hilly portion of the course I pretty much stayed in Granny 90 percent of the time. I didn't work the downhills like I normally do but rested. My neck and shoulders got unbelieveably tight and kinked up and contributed further to my breathing issues. Everytime I tried to take a deep breath I could feel a sharp pinch between my shoulder blades. This course was really beautiful and I tried to just let go and enjoy it. The upside of all my bike issues is that I didn't eat the paste. I had something left for the run. I doubt that would have gone as well as it did if I had worked all my downhills. I also stopped three times. Two potty breaks that I normally wouldn't do but they were at hubby's aid station so I stopped to talk to him. I also stopped at special needs and switched out my bottles. Nutrition wise I was a little slow on the first loop but that is normal after a swim. I love uncrustables but they tasted too sweet today but I managed to take two of them anyway. I also had shot blocks. I had a cliff bar with me too and had one bite of that but it was too much to deal with. All and all nutrition was right on. Got a little behind around mile 35-40 in hydration but was able to get back on it.
What would you do differently?:

Change out triple cranks for different cassette. More swim to bike combos??? Still not sure that was the cause of my breathing issues but it would certainly help. More hill training.
Transition 2
  • 11m 52s
Comments:

Ok, I'm sure everyone is wondering what the heck I was doing for almost 12 minutes in T2 but seriously I needed it. I took my time changing clothes and get mentally refocused but then I went to see the ART guys in transition. I had them release my neck and shoulders as I was in absolute agony and then had them stretch out my knees. This was the best investment of time I could make. Had I not done this the run would have been torture.
Run
  • 4h 56m
  • 26.2 miles
  • 11m 18s  min/mile
Comments:

I do bike to run combos out the wahzoo and have never felt my body so sore. It wasn't my knees and legs so much but my skin. Eveytime I took a step my skin would hurt. It was weird. I had really left my race options open for the run to see how I felt. After a couple minutes I decided to try my original plan and run a mile and walk each aid station. This did really well for me. In addition to the stations I also allowed myself to walk the one hill at the end of the course. Other than that I only walked maybe a .25 mile total outside of these perameters near the end. You would think that last 5K would be a breeze since you know your almost done but it almost works against you. That and trying to stay motivated to run when EVERYONE else is walking around you was really tough. I'd take a couple steps and then pick it up again. I'm very happy with my run. Do to leg issues this year my longest run was 15 miles. I was worried about how I would do mentally after that. I turned it into a game. Hey that was mile 18...you've never done that..you go girl. Can you do another one? Keep it up. And so the conversation went. LOL It also helped knowing coach was out on the course. I was afraid he'd catch me walking outside an aid station. :)

Nutrition was good on the run too. I did hammer gel every third station. A gatorade once in a while diluted with water. Lots of ice chips, Oranges every two stations and a banana once in a while. I tried pretzels and a bite of a cookie once but none of that really did anything for me. I also tried a sip of chicken broth and it was nice to have something warm and salty but there was something about it that I didn't like. I also did coke about mile 20 and didn't like the generic stuff. I did it twice anyway just for good measure. I might not of walked as much near the end if I hadn't quit taking in nutrition at mile 23 but I had, had enough gu and nothing else seemed to really do it for me so I passed.
What would you do differently?:

Don't get injured in training and do more long runs and speed work.
Post race
Warm down:

None. Saw hubby right away and hung out with him. Went and ate pizza and then tried to find Cathy who I knew was coming in right after me. We were able to hang out a bit while waiting for our massages.

What limited your ability to perform faster:

More hill work, speed work in all disciplines.

Event comments:

We truly had perfect weather. We had a little wind on the bike but nothing unmanageable. This is an excellent race and the people are simply amazing. The scenery is beautiful and the bike course is tough without being impossible. The run is a reprieve from the bike as it's mostly flat.




Last updated: 2007-08-01 12:00 AM
Swimming
01:27:23 | 4224 yards | 02m 04s / 100yards
Age Group: 97/100
Overall: 1451/2000+
Performance: Average
Suit: Zoot
Course: Two loop
Start type: Run Plus: Shot
Water temp: 59F / 15C Current: Low
200M Perf. Remainder:
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 08:21
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
07:17:46 | 112 miles | 15.35 mile/hr
Age Group: 94/100
Overall: 1629/2000+
Performance: Average
Wind: Some with gusts
Course: Two loop...hilly course. Flat going out for 15-20 miles, Hilly 15-20 miles, Rolling for 10 miles and flat going back to town for 5-6 miles. Headwind going south.
Road: Smooth Dry Cadence: 85+
Turns: Average Cornering: Average
Gear changes: Bad Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 11:52
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:56:00 | 26.2 miles | 11m 18s  min/mile
Age Group: 84/100
Overall: 1402/2000+
Performance: Good
Course: Two loops..Mostly flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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:
Race evaluation [1-5] 5

{postbutton}
2008-06-25 10:53 AM

User image

Expert
762
5001001002525
San Antonio, TX
Subject: Ironman Coeur d'Alene


2008-06-25 11:16 AM
in reply to: #1489098

User image

Elite
2998
2000500100100100100252525
Fishers, Indiana
Subject: RE: Ironman Coeur d'Alene
Congratulations Ironman!!  Well done out there--you made some smart moves in the transitions that got you through the finished line and earned you the well deserved title of Ironman!! Very inspirational race, way to go Kelly!!
2008-06-25 11:18 AM
in reply to: #1489098

User image

Extreme Veteran
355
1001001002525
Kuna, Idaho
Subject: RE: Ironman Coeur d'Alene
Wow What a race and the mental toughness....Just amazing way to go!!!!
2008-06-25 11:19 AM
in reply to: #1489098

User image

Master
1320
1000100100100
Chilliwack, BC
Subject: RE: Ironman Coeur d'Alene
Great job out there! Congrats!
2008-06-25 11:25 AM
in reply to: #1489098

User image

Expert
783
500100100252525
Spokane, Washington
Subject: RE: Ironman Coeur d'Alene
Hey, GREAT race!  Way to work through the issues - it sounds like you made good decisions all day long!  Congratulations IRONMAN!!!
2008-06-25 11:27 AM
in reply to: #1489098

User image

Regular
58
2525
Subject: RE: Ironman Coeur d'Alene
Way to go IRONMAN!


2008-06-25 11:29 AM
in reply to: #1489098

User image

Champion
19812
50005000500020002000500100100100
MA
Subject: RE: Ironman Coeur d'Alene

Congrats Ironman!

Great race execution and adjusting as you needed. Sweet idea of seeing ART guys in T2 to let you perform your best on the run.

Isn't it interesting how different folks classify what is hilly? 

Great race report... 

2008-06-25 11:38 AM
in reply to: #1489098

User image

Expert
853
5001001001002525
Fort Worth, Texas
Subject: RE: Ironman Coeur d'Alene
Awesome job! I was watching online and I am sure I saw you cross the finish line, but the lighting was horrible!  I was waiting to see Cathy, my mentor. I am so glad you all had such great weather and it sounds like overall it was a great experience. Was this your first one?
2008-06-25 11:44 AM
in reply to: #1489098

User image

Pro
4507
20002000500
Simpsonville, SC
Subject: RE: Ironman Coeur d'Alene
WTG! You give me hope as I'm an injury-prone runner. That is a smokin' fast marathon time with your long run being only 15 miles. You are a tri-studette!! Congrats on a fabulous race.


2008-06-25 11:48 AM
in reply to: #1489098

User image

Veteran
149
10025
Quebec city
Subject: RE: Ironman Coeur d'Alene
Congrats Kelly!  Great job on a tough course!
2008-06-25 11:48 AM
in reply to: #1489098

User image

Extreme Veteran
392
100100100252525
Pennsylvania
Subject: RE: Ironman Coeur d'Alene
Wow! Great race execution, IronMan! You really stayed calm and in control... I hope I can do the same.

Major congrats...Now kick back and celebrate!


2008-06-25 1:08 PM
in reply to: #1489098

User image

Master
1651
10005001002525
Breckenridge, CO
Subject: RE: Ironman Coeur d'Alene
Congratulations Kelly! I was following you on the tracker and very happy to see you finish. Between the cold water and bike hills that sounds like a really tough course.
2008-06-25 2:26 PM
in reply to: #1489098

User image

Master
2005
2000
South Florida
Subject: RE: Ironman Coeur d'Alene
most excellent job!  you kept your head and really did some quick thinking...not sure I would have even thought to go to the massage tent!   I know you finished, but after reading about your first loop in the swim, I got a little concerned   You toughed it out though and can enjoy knowing you are an IRONMAN!!!
2008-06-25 2:58 PM
in reply to: #1489098

User image

Master
2411
2000100100100100
Goodyear, AZ
Subject: RE: Ironman Coeur d'Alene

Congratulations!!! You would never guess that was your first IM- you pulled off a great race and were so consistent through out, to run the marathon at the end is incredible!

I am so proud of you!

2008-06-25 3:03 PM
in reply to: #1489098

User image

Expert
892
500100100100252525
Subject: RE: Ironman Coeur d'Alene
Congrats on executing your plan. Awesome!
2008-06-25 4:51 PM
in reply to: #1489098

User image

Elite
3486
20001000100100100100252525
Lakewood, CO
Subject: RE: Ironman Coeur d'Alene

Way to go out there!  Overcoming each as it comes up and hitting really close to your target!

 



2008-06-25 5:19 PM
in reply to: #1489098

User image

Extreme Veteran
527
50025
Round Rock, Texas
Subject: RE: Ironman Coeur d'Alene
Great job Kelly!  Way to hang tough and get 'er done!  When is the next one?
2008-06-25 6:23 PM
in reply to: #1489098

User image

Elite
3223
20001000100100
Hendersonville
Subject: RE: Ironman Coeur d'Alene
Excellent job!!! Congratulations!!!
2008-06-25 6:32 PM
in reply to: #1489098

User image

Expert
839
50010010010025
Portland, OR
Subject: RE: Ironman Coeur d'Alene
Way to go Kelly!!!!

I absolutely knew you would rock this race Everytime I saw you you looked cool and focused. Congrats on making smart decisions all day and running your race.

WOO HOO - You are an Ironman!
2008-06-25 6:45 PM
in reply to: #1489098

User image

Master
1265
10001001002525
CT
Subject: RE: Ironman Coeur d'Alene

 Awesome job! Congrats!

2008-06-25 7:59 PM
in reply to: #1489098

Member
21

Pasadena, CA
Subject: RE: Ironman Coeur d'Alene

 "I went to see the ART guys in transition"

 That's great! How did you know where to find them?

 Sharon McN



2008-06-25 8:06 PM
in reply to: #1489098

User image

Elite
3002
20001000
HURRICANE, Utah
Subject: RE: Ironman Coeur d'Alene
Nice race and congrats Ironman......enjoyed reading your report
2008-06-25 8:24 PM
in reply to: #1489098

User image

Extreme Veteran
406
100100100100
Frisco, Texas
Subject: RE: Ironman Coeur d'Alene
great race. great report. just awesome. congratulations!
2008-06-25 10:02 PM
in reply to: #1489098

User image

Expert
944
50010010010010025
Waller County, TX
Subject: RE: Ironman Coeur d'Alene
Perfect example of how three solid splits will produce a great finishing result.

Excellent execution.

I'm envious of y'all's weather. (Why couldn't IMAZ have been perfect?)

Congrats IronMan.
2008-06-25 10:18 PM
in reply to: #1489098

User image

Expert
902
500100100100100
Wylie, TX
Subject: RE: Ironman Coeur d'Alene
Fantastic job out there. Jen and I looked for you, all day, but unfortunately never spotted you. Congrats on becoming an IRONMAN. I must say that pound for pound your AG may have been the toughest one.
General Discussion-> Race Reports!
{postbutton}
General Discussion Race Reports! » Ironman Coeur d'Alene Rss Feed  
Show Per page
 
 
of 2