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Ford Ironman Coeur d' Alene - TriathlonFull Ironman

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Coeur d' Alene, Idaho
United States
Total Time = 12h 57m 1s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Got up at 4:30 am to the sound of other BT'ers eating breakfast. Went downstairs and ate a bagel, soymilk, a cliff bar, and a cup of coffee. Went to the bathroom and put in my pretty racing clothes.. I got on my knees and said a little prayer for myself and for all racing that morning..

"if god gives you lemons.... YOU FIND A NEW GOD"
Event warmup:

Walked to the starting line, got in line for body marking, pumped my tires, delivered my special needs bags and put on my wet suit... that is a warm up...
  • 1h 13m 41s
  • 4619 yards
  • 01m 36s / 100 yards

What can you say about a mass start.... it is simply insane and crazy. two things I did that I am completly sure changed the outcome of my swim..
a) Got neoprene booties, just the day before I could not stay in the water for long, cuz my poor feet were in pain
b) Got ear plugs, when you are swimming in such cold water temps, once the cold water hits your ears you start getting dizzy.. Earplugs changed that and completed the swim with no problems

I could not hear anything simply because I had the earplugs... I only remember people dashing into the water and so I followed. I stayed right in the middle and fought for a little while to get a good pace.. Could not draft until I clear the first corner, then I got into a nice rythm. I actually had to stop, however, a couple of times because I got caught in a very, very slow moving group.

when I finished the first lap, I saw my clock and it says 34 minutes, I was happy with it... turn around and went ahead to start the second lap. finish the lap and when i saw my clock it said 1:12... it actually took me a whole other minute to exit the water because it was crowded...

Swim was good
What would you do differently?:

swim faster
Transition 1
  • 08m

Man Transition on an Ironman Race is incredible. Volunteers from the peelers to the sun-screen people were amazing. I took advantage of them. In my last ironman in Florida I forgot the sunscreen and it was painful for the next 2 weeks... This time, I took my time and did everything slower and it paid off.
What would you do differently?:

  • 6h 27m 38s
  • 112 miles
  • 17.34 mile/hr

I have to confess something... coming into this Ironman I had no nutrition plan. I have been training with gels and a little of the infinit it I had left, but definitly did not have a plan. I was a little nervous about it, but luckily enough I did good. Nutrition consisted of concentrated infinit in two bottles. One bottle for each loop, taking a sip every 15 minutes. I also took some bananas and little pieces of energy bars from the aid stations.
I started well, my firts 20 miles were just shy of 20mph. I knew I was going a little too fast and at that moment I decided to take it easy and cruise. I did so and it worked well. I felt really well throught the bike. The second loop was a confidence builder, cuz I passed like a million people, specially in the hills. I saw a several people walking their bikes on those two hills, glad I did not have to do that.
My goal for this ironman was to make the bike cutoff and finish, well happy to report that I made the bike cutoff with plenty of time to spare.

The highlights of my bike was the scenery, and the HS cheerleaders. They were awesome.
What would you do differently?:

Go a little faster.. At the end of the bike I felt considerably fresh. I knew then, that I could have gone a little faster.
Transition 2
  • 04m 27s

Again, what can I say about transition in an Ironman.... it is simply great. The volunteers are just amazing... took my bike and help me change for the run.
  • 5h 02m 43s
  • 26.2 miles
  • 11m 33s  min/mile

Ok.. I knew before the start of the race that the run was going to be an issue. I had been suffering from Plantar Fasciatis and I was afraid that I would not be able to run at all. The previous week I did not run anything, got cortisone shots on my bad foot and major massages. I was hoping for the best, but preparing for the worst. I had with me plenty of pain med and I was ready to walk the whole thing if needed.
coming out of the bike I was feeling good, too good indeed. I did the first two miles at arount 8 minute miles. And felt great, a big booster was when I saw that infamous kissing booth that Jess and Whizz had. I owe them 50 cents since I kissed them both. :) :)...
At around mile 3 or so, I started to feel the pain in my right foot, I decided to slow down considerably and from then on it was a struggle. The pain irradiated to the top of my foot, by mile 5 o 6 I was limping and I had taken pain medication. I did not want to take anymore simply because I did not want my kidneys to shut down. I jogged and the pain started to become a little bit more bearable. Then since my foot was in pain I was compensating putting a lot of pressure on other parts of my legs, so my IT bands started to act up and then my hip. I knew this was going to be an issue and I was prepared to deal with it. I slowed down even further and tried to maintain a proper form... when I got to the my special needs bag, I took my knee strap and wrap it around my right knee which provided some needed relief. I wanted to break 13 hours and I did a mental calculation of how fast I needed to run/walk the rest of the mary in order to do so. I thought, at that time, that it was possible.

So I kept on going, in the way there I talked to a blind triathlete and his guide. They finished in almost 18 hours, not official finisher, but still an Ironman.

As I was making my way out of transition I accidently stopped my watch, so I had no idea how long I had been on the course. I only had the "real time" and I knew I needed to finish before 8pm to make it under 13 hours. as I was struggling to the finish line with less than a mile to go 8pm came and I realized that my dream to finish unde 13 was not going to be possible. I slowed down and started to walk to the finish line, at that moment a guy in the crowd said, "wow you are going to break 13, way to go" I said, no way.... and he said you have plenty of time. At that moment I realized that my watch was 5 minutes ahead, so I took off and I crossed the line in 12:57:01, with 2:59 to spare... Wohooo!!

As I crossed the finish line, my legs did not stop running. I kept on running and I was caught, at that very moment, my legs gave up. I collapsed and was taken to the med-tent, which was full. By the time I got there I was feeling good already, so stopped at the massage table and got a a big pizza slice. It was done.

What would you do differently?:

NEVER, EVER run a 50mile trail run 2 months before an Ironman.
Post race
Warm down:

Walked to the house showered and came back to the finish line to see the rest of the finishers. Stayed there until midnight, went home and got to bed..

What limited your ability to perform faster:

Plantar fasciatis.... it sucks

Event comments:

This race was incredible to me... It reminded me that of the things I am capable of doing. It reminded me that I walked on legs that can do an Ironman and it feels darn good. I also got to meet a bunch of great Bters, the Couer d'Alene BT house was great. And all of the other BT'ers in Cour d'Alene are an awesome bunch..
next... AZ or KY... Whohoo!!

Last updated: 2008-06-27 12:00 AM
01:13:41 | 4619 yards | 01m 36s / 100yards
Age Group: 147/
Overall: 672/
Performance: Good
Suit: Quintana Roo full
Course: Two laps around a rectangle course... coincidently I did the exact swim time as my first Ironman in Florida.
Start type: Run Plus:
Water temp: 59F / 15C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 08:00
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
06:27:38 | 112 miles | 17.34 mile/hr
Age Group: 234/
Overall: 1034/
Performance: Good
Wind: Some
Course: Two loops... Cour D'Alene is a challenging course. Compossed of two lops with some major hills. A couple "the walls" have false crests. so you think you are at the top just to realize that the hill keeps going up. The scenery of the course is simply amazingly beautiful. It was not boring at all, enough downhills to recoup from the uphills. I enjoyed going aero in many of them although in some there were some sharp turns. The course is definitely technical, but enjoyable.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 04:27
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
05:02:43 | 26.2 miles | 11m 33s  min/mile
Age Group: 215/
Overall: 1105/
Performance: Below average
Course: Two loops, mostly flat with some hills...
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 3
Good race? Yes
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

2008-06-30 12:31 PM

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San mateo California
Subject: Ford Ironman Coeur d' Alene

2008-06-30 12:45 PM
in reply to: #1499161

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Broomfield, Colorado
Subject: RE: Ford Ironman Coeur d' Alene
You rock Luis!  You kill me nutrition plan?    But whatever, you had a great day!  Congratulations!  And it was so cool to meet you
2008-06-30 3:17 PM
in reply to: #1499161

portland, or
Subject: RE: Ford Ironman Coeur d' Alene

2008-06-30 3:56 PM
in reply to: #1499161

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Tiger's Den
Subject: RE: Ford Ironman Coeur d' Alene

YAY!!! Job well done. I had no idea when I saw you that you were hurting. Just that big ole smile of yours!

2008-06-30 5:43 PM
in reply to: #1499161

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Hollidaysburg, PA
Subject: RE: Ford Ironman Coeur d' Alene
Great Job!!!
2008-07-01 9:36 AM
in reply to: #1499161

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Silver member
Subject: RE: Ford Ironman Coeur d' Alene

I saw that infamous kissing booth that Jess and Whizz had. I owe them 50 cents since I kissed them both. ...

"I taste like Luis' sunscreen!"

Pay up sucker!

You are so much fun to be around... and such a positive person. Am happy to have gotten to know you last week.



2008-07-01 10:14 AM
in reply to: #1499161

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Subject: RE: Ford Ironman Coeur d' Alene

Congrats, it was nice to meet you.  You should've told me you didn't have a nutrition plan, you could have borrowed mine for the day.

2008-07-01 11:57 PM
in reply to: #1499161

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

Awesome job out there!

Great to meet you!

2008-07-03 1:40 AM
in reply to: #1501425

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San mateo California
Subject: RE: Ford Ironman Coeur d' Alene
Whizzzzz - 2008-07-01 8:36 AM

I saw that infamous kissing booth that Jess and Whizz had. I owe them 50 cents since I kissed them both. ...

"I taste like Luis' sunscreen!"

Pay up sucker!

You are so much fun to be around... and such a positive person. Am happy to have gotten to know you last week.



Thanks Laura for everything...  I enjoyed meeting you too...  did you say "I taste like sunscreen?"  You have to thank the volunteers for that.. 



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