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Ironman Coeur d'Alene - TriathlonFull Ironman


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Coeur d'Alene, Idaho
United States
Ironman North America
75F / 24C
Sunny
Total Time = 11h 27m 5s
Overall Rank = 379/2060
Age Group = 30-34 Male
Age Group Rank = 52/201
Pre-race routine:

So I did CDA in 2007 with a major mechanical on the bike (read the race report from last year), so for me the main goal was to not have anything MAJOR happen. . .

My goal for 2008 was to finish (as should be) and to break 12 hours.

Friday before the race. . .something major happened. I got sick, had major GI issues and was up all Friday night. The only thing that kept me sane was a bottle of Pepto Bismol (sp?) (Did I mention I drank the whole bottle? and actually had to buy another) and that I still had a little over 24 hours before the race began. So on Saturday, I spent all day resting, drinking Gatorade/Water and eating nothing but Applesauce, Crackers and Chicken Noodle soup. I did manage to get my bike and bags checked in and then rested the rest of the day back at the house.

Sunday morning: Got up at 4:30, actually selpt through the night and woke refreshed and ready to go. In all honesty I felt the best Sunday morning than I did any day leading up to the race.
Ate half a banana, 1 PowerGel packet, 1 piece of bread, 1 bottle of Accelerade. Then loaded up the car and drove down to the race.
Event warmup:

It rained the night before the race so I was glad I had covered my bike the day before. Checked over the bike and put all of my nutrition on. Went to my transition bags and made sure those were still dry and put my orthotics in my run shoes. Dropped off special needs bags and then went and stood with family till it was wetsuit time.

I did actually swim for 45 seconds to warm up. :) Other than that, just stood on the beach and enjoyed the moment.
Swim
  • 56m 36s
  • 4224 yards
  • 01m 20s / 100 yards
Comments:

I am a better pool swimmer than open water swimmer. . I really have problems with navigation but managed to stay as much on course as possible. I was an awesome swim, even thought the water was cool. I didn't get hit or kicked till the second lap and that was becasue I was pushing through a pack of swimmers in front of me.

The water was cold, but it didn't seem to bother me much. I had a Zoot Zenith wetsuit on I must say it is AWESOME. I am swimmer and don't normally like full length wetsuits, but this one is very very flexible.
What would you do differently?:

Not much, just work on sighting a little more. . .
Transition 1
  • 05m 49s
Comments:

I always get dizzy coming out of the water and look like a drunken idiot. I made it to the strippers and they ripped the suit off with my goggles and cap stuck in the sleeve. I went into the tent and took my time getting changed and ready for the bike. I probably could speed this up a little.
What would you do differently?:

Just try to hurry it up in the T1 tent.
Bike
  • 5h 46m 23s
  • 112 miles
  • 19.40 mile/hr
Comments:

On the first lap I couldn't get my heart rate down and my lower back and hamstrings were really really tight. I just tried to stretch them out on downhills and flats. . . they didn't really loosen up till about mile 63. The wind was picking up on the way back into town. On the second lapt the hills were brutal and the wind was blowing up to 25+mph. Just had to stay areo and keep pedaling. On the second loop my legs and back finally loosened up, but I was getting tired. I took it a little easier on the last 10-15 miles back into town. Overall I am happy with my bike time, I paced about right, just wish I would have stretched more the day before or the morning of the race.

My goal was to break 12 hours total and on the second loop of the bike I realized that I had to be in and out of transition in under 7 hours total for that to happen. I was in and out in around 6:50 or so. . .
What would you do differently?:

Stretch out legs and back.
Transition 2
  • 02m 26s
Comments:

I finally had a decent transition. The Volunteers were AWESOME!!!! They are so helpful and really made it easy to get in and out.
What would you do differently?:

Nothing.
Run
  • 4h 35m 51s
  • 26.2 miles
  • 10m 32s  min/mile
Comments:

Out of T2 I decided to just run. .to just see what I was able to do and for how long. I averaged around 9 minute miles through mile 6 and then started to average 10 minute miles. My main goal was to run the whole way and only walk through aid stations. I am happy to say that besides walking through aid stations and once to walk a little up the big hill and once to check my ankle, I was able to run the whole thing. A friend of mine (who is quite good at the Ironman thing) said the most important thing is to keep running, doesn't have to be fast, but you do have to run. So I did. .I just ran.

I did see Ben Schloegel (a friend from KC) out on the course. He was on his second lap when I was on my first. I could tell he was not having the day he wanted, but he still encouraged me on and that helped a lot.

Also on the second lap, I realized that I would make my goal of 12 hours, but then I started to realize that if I kept going and maybe pushed the last 4-6 miles, I could possibly break 11:30. I couldn't have been happier coming down the final turn. I made a point to just enjoy the finish as much as possible.
What would you do differently?:

This is the one area where I still think I can make major improvements. I am going to focus on my run the rest of this year and into next. . really try to get under 4 hours for the marathon next time.
Post race
Warm down:

Volunteer caught me and I never thought she would let me go. . she showed me where the food was and my wife was close by too so she finally let me go. She did a good job of making sure I was ok. I just walked around and got some pizza and then spit it out, because I was too tired to eat and nothing sounded good besides water. Went and got my bike and bags and headed home to clean up.

What limited your ability to perform faster:

Not much. Maybe not having GI issues two days before. .but that is part of life.

Event comments:

Thank You to everyone ... the guys I ride with, the guys I swim with, my family and my wife and my Heavenly Father.




Last updated: 2008-02-26 12:00 AM
Swimming
00:56:36 | 4224 yards | 01m 20s / 100yards
Age Group: 9/201
Overall: 32/2060
Performance: Good
Max: 184 Avg: 169
Suit: Zoot Zenith
Course: 2 Loops in Lake, out and back with a beach run after the first loop.
Start type: Wade Plus:
Water temp: 60F / 15C Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 05:49
Performance: Average
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
05:46:23 | 112 miles | 19.40 mile/hr
Age Group: 44/201
Overall: 334/2060
Performance: Good
Max: 183 Avg: 161
Wind: Headwind with gusts
Course: Course is a two loop course, along the lake and then head north up to the foothills. Some decent long climbs up by Hayden lake and north and then flat to downhill grade coming back to CDA. The second time round the hills start to get to you. I was going 8mph on some of them.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:26
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal Good
Running
04:35:51 | 26.2 miles | 10m 32s  min/mile
Age Group: 93/201
Overall: 741/2060
Performance: Good
Max: 181 Avg: 146
Course: 2 loop run along the lake. Only two hills to speak of. One long gradual that really isn't that bad and the bigger/steeper one at the far turnaround. Other than that, this is a BEAUTIFUL run. .
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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

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2008-06-26 9:53 AM

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Expert
762
5001001002525
Missouri
Subject: Ironman Coeur d'Alene


2008-06-26 10:29 AM
in reply to: #1491556

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Expert
1006
1000
Kansas City, MO
Subject: RE: Ironman Coeur d'Alene
Great Race Jared!!!  Thanks soooo much for your help preparing for this race.  The logistics at these things is just "organized chaos", it was such a blast, and your words on the run as you passed me twice helped keep me going.
2008-06-26 11:37 AM
in reply to: #1491556

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Master
1929
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Savannah,
Subject: RE: Ironman Coeur d'Alene

GREAT race!  Whooohoooo!  Awesome, there is no other word.  You made grueling sound easy.  Dude, who spits out pizza? Does not compute.

2008-06-26 12:22 PM
in reply to: #1491556

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Extreme Veteran
355
1001001002525
Kuna, Idaho
Subject: RE: Ironman Coeur d'Alene
damn nice race.
2008-06-26 12:31 PM
in reply to: #1491556

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Master
1253
10001001002525
Chesapeake, VA
Subject: RE: Ironman Coeur d'Alene
Amazing race Jared!  You are so fast!  I will remember the Pepto Bismo on Friday trick for next year - it seemed to work for you.

2008-06-26 2:16 PM
in reply to: #1491556

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Veteran
201
100100
Chilliwack B.C
Subject: RE: Ironman Coeur d'Alene
Wow awesome race. Maybe next year at IM Canada I can come somewhat close to that performance.

Well done.


2008-06-26 2:19 PM
in reply to: #1491556

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Elite
2998
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Fishers, Indiana
Subject: RE: Ironman Coeur d'Alene
Awesome and fast race!! Glad the stomach issues didn't go over to race day--you are fast fast! Nicely done Ironman!
2008-06-26 2:20 PM
in reply to: #1491556

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Pro
4507
20002000500
Simpsonville, SC
Subject: RE: Ironman Coeur d'Alene
Fantastic race. Way to go!
2008-06-26 2:30 PM
in reply to: #1491556

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Expert
1148
100010025
NW Suburbs, Illinois
Subject: RE: Ironman Coeur d'Alene
Great race!  Way to bust up your goal by more than 30'.  And way to run the whole marathon.  That is great stuff for sure.
2008-06-26 2:41 PM
in reply to: #1491556

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Veteran
272
1001002525
Albuquerque, NM
Subject: RE: Ironman Coeur d'Alene
Wow great race! Way to crush your 12hr goal. 56 min swim...damn that's fast. We had great weather except the headwind coming back in to town on the bike.
2008-06-26 2:59 PM
in reply to: #1491556

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Expert
839
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Portland, OR
Subject: RE: Ironman Coeur d'Alene
Awesome job Jared!!!! How the heck did you get your T2 so fast



2008-06-26 3:11 PM
in reply to: #1492719

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Expert
762
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Missouri
Subject: RE: Ironman Coeur d'Alene
leopard8996 - 2008-06-26 2:59 PM

Awesome job Jared!!!! How the heck did you get your T2 so fast



I just took off my bike shoes and that is all. . just left the aero helmet on for the entire 26.2
2008-06-26 3:36 PM
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Pro
4228
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Broomfield, Colorado
Subject: RE: Ironman Coeur d'Alene
Congrats on blowing away your time goal!  Awesome race!
2008-06-26 7:34 PM
in reply to: #1491556

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Master
1655
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NJ
Subject: RE: Ironman Coeur d'Alene
congrats on a wonderful race!!
2008-06-26 11:42 PM
in reply to: #1491556

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Expert
683
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Denver
Subject: RE: Ironman Coeur d'Alene
Great job out there and congratulations on a good finish! I would have been nervous all day if I had those stomach issues leading up to the race. Glad you got it all out of the way when you did.
2008-06-27 7:36 AM
in reply to: #1491556

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Master
1978
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Chelmsford, Massachusetts
Subject: RE: Ironman Coeur d'Alene
Nice job!  Hit every goal and even had time to spare!  Nice work!  And I'm in AWE of your swim time.  Incredible!!  Congrats!!


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