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Ironman USA Lake Placid - TriathlonFull Ironman


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Lake Placid, New York
United States
Ironman North America
Precipitation
Total Time = 11h 26m 22s
Overall Rank = 453/2340
Age Group = 45-49
Age Group Rank = 39/268
Pre-race routine:

Slept well. Up at 3:30. Had coffee and bagel; showered; had a bowl of chicken noodle soup; dressed in race kit and got things ready; had a small bowl of peaches and a fruit smoothie. Walked to transition area with Hilary.

Saw Penn State, Lauren, Ocean Annie, Julia Parr, and Maine Rob prior to the race and wished them all well.
Event warmup:

Did some arm circles and then swam easy for a few minutes.
Swim
  • 1h 08m 47s
  • 3862 meters
  • 01m 34s / 100 meters
Comments:

I wanted to try and get in a faster (~1:05) group and see if I could hold on, so I seeded myself near the front. Big mistake. I was getting pummeled at the start and within 100 meters I was struggling with my breathing. I decided to get out of there and swam (fought my way) perpendicular to the mass of swimmers and headed for the buoy line. Once there I held a buoy long enough to get my breathing under control and then started swimming inside the buoy lane. I easily worked my way through the field and came out of the water after the first lap in 34:xx.

I found a strong kicker to draft off of early on the second lap and was enjoying the draft when I realized we were headed towards the SN bags. Not a good place to be going. I dropped off his/her feet and made my way back towards the buoy line. After the turn I found myself alone. I swam that way, while occasionally passing someone, until the exit.
What would you do differently?:

Start further back, as I have in other races, and work my way through the crowd.
Transition 1
  • 07m 16s
Comments:

I took the time to put on a rain coat in T1. The transition area was becoming a mud pit and my cleats became caked with mud.
Bike
  • 5h 38m 6s
  • 112 miles
  • 19.88 mile/hr
Comments:

The course is beautiful and challenging. The first half of each loop is very fast and the second loop features a number of rollers that build in elevation gain, but there's no true mountain climbs.

I spent the winter and spring riding hills. Short, steep climbs; long mountain climbs; and rolling hills. Many of those rides were in the rain. I also did a three stage TT race in the mountains, and a mountainous HIM in building for the race. With those miles in my legs, the LP course was very manageable for me.

I was never out of my comfort zone, and despite the miserable weather I had a great time.

My goal was to even split, and I thought I could ride ~5:45:00. My first loop was 2:47:57 and second loop was 2:50:09.
What would you do differently?:

Nothing.
Transition 2
  • 03m 55s
Comments:

I opted to keep my shoes on as I didn't want to get my feet muddy in transition. Most of transition was paved, but there was a small patch of mud to run through, and it was muddy in the tent.

I did find a part of the tent that was over concrete to use to change shoes.
Run
  • 4h 28m 18s
  • 26.2 miles
  • 10m 14s  min/mile
Comments:

A few years ago I twisted my spine and herniated three disks. I've since had my spine fused from L3-S1. Unfortunately I have some nerve damage that continues to affect my legs. Primarily my left hamstring and right hip flexor. This in turn affects my running stride and I actually come to a brief stop when my left leg lands, thus I have a very inefficient running stride. My long run pace is in the 9:45 - 10:00 pace.

My goal for this marathon was to run a 10:00 pace and walk the aid stations. I told myself I wouldn't start walking until I got to the first volunteer and would resume running when I got to the last waste basket. No other walking allowed.

I stuck to this plan for the entire marathon. My hip flexor bothered me on the hills, and my hips ached in general for much of the run, but I was able to stick to my plan.

I slowed a little between miles 19 and 23, but ran the final hills and the last mile hard. My second loop time was within three minutes of my first loop.
Post race
What limited your ability to perform faster:

I feel I raced to the best of my potential for the day. This was my fourth IM and I PR'd it by ~14 minutes. It was by far my best race day execution.

Event comments:

As always, the volunteers and spectators were amazing, but even more so due to the miserable weather conditions.




Last updated: 2007-11-15 12:00 AM
Swimming
01:08:47 | 3862 meters | 01m 34s / 100meters
Age Group: 57/268
Overall: 720/2340
Performance: Good
Suit: Zoot
Course:
Start type: Deep Water Plus:
Water temp: 71F / 22C Current: Low
200M Perf. Bad Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 07:16
Performance:
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
05:38:06 | 112 miles | 19.88 mile/hr
Age Group: 12/268
Overall: 225/2340
Performance: Good
Power = 198 Avg / 589 Max NP = 232 Cadence = 111 Avg HR = 144 Avg / 172 Max
Wind: Some
Course:
Road:   Cadence: 111
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:55
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:28:18 | 26.2 miles | 10m 14s  min/mile
Age Group: 87/268
Overall: 830/2340
Performance: Good
HR = 151 Avg / 167 Max
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2008-07-24 10:37 AM

Master
1728
100050010010025
portland, or
Subject: Ironman USA Lake Placid


2008-07-24 10:51 AM
in reply to: #1555461

User image

Pro
5123
5000100
Canandaigua NY
Subject: RE: Ironman USA Lake Placid

Great job sticking to your plan on a day when it was tough to do so!  Awesome race!!

It was good to meet you Thursday at the swim!

2008-07-24 11:51 AM
in reply to: #1555461

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Expert
1166
10001002525
Colchester, CT
Subject: RE: Ironman USA Lake Placid
Awesome Job, a PR on a tough course and a miserable day.
2008-07-24 11:58 AM
in reply to: #1555461

Champion
6539
5000100050025
South Jersey
Subject: RE: Ironman USA Lake Placid

Great job out there. It was awesome to meet you before the race.

Congrats on executing a perfect race and on a PR! You should be really proud .

2008-07-24 12:31 PM
in reply to: #1555818

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Elite
2915
2000500100100100100
New City, New York
Subject: RE: Ironman USA Lake Placid

Congrats on the PR, Ironman. Good description of the bike course and those are some very nice consistent splits.

Sorry we didn't get a chance to meet.

2008-07-24 12:32 PM
in reply to: #1555461

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Expert
839
50010010010025
Portland, OR
Subject: RE: Ironman USA Lake Placid
Congrats on a great race!!!!

PR by 14 minutes in those conditions is awesome Looks like the cool, rainy spring here in Oregon paid off for you!


2008-07-24 1:50 PM
in reply to: #1555461

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Champion
7704
50002000500100100
Williamston, Michigan
Gold member
Subject: RE: Ironman USA Lake Placid
Awesome job....the weather was pitiful!!! You guys are all amazing
2008-07-24 1:59 PM
in reply to: #1555461

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Master
1557
10005002525
Maine
Subject: RE: Ironman USA Lake Placid
Sweet execution! Only 3 minutes slower for the second run loop, that is just awesome. Congratulations!
2008-07-24 4:12 PM
in reply to: #1555461

Expert
882
500100100100252525
Fort Bragg
Subject: RE: Ironman USA Lake Placid
Super job! PR by 14 minutes! Great.
2008-07-24 4:26 PM
in reply to: #1555461

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Champion
19812
50005000500020002000500100100100
MA
Subject: RE: Ironman USA Lake Placid

Scott..excellent race and well executed.

Your training this year was spot on to prepare you for this race.

I'm so glad you had great race even in the rain. You told me a few times not to change my long ride days and just get them done..worked out well as the rain didn't bother me riding..I was used to it. 

It was great to meet you.

Congrats on a PB in bad weather! 

2008-07-24 5:10 PM
in reply to: #1555461

Subject: ...
This user's post has been ignored.


2008-07-24 5:11 PM
in reply to: #1555461

Master
1265
10001001002525
CT
Subject: RE: Ironman USA Lake Placid
Great job Scott! Congrats on the PR. All the sweeter on such a challenging day. Bummer we didn't get to meet.
2008-07-24 6:05 PM
in reply to: #1555461

Expert
795
500100100252525
Oak Ridge,
Subject: RE: Ironman USA Lake Placid
Congrats on the PR especially on that course and on such a nasty day.
2008-07-24 11:01 PM
in reply to: #1555461

Extreme Veteran
398
100100100252525
Sea Isle City, NJ
Subject: RE: Ironman USA Lake Placid
Way to execute your plan and stick to it in those conditions. I thought I felt some rain out there..lol.
2008-07-25 9:51 AM
in reply to: #1556345

Master
1728
100050010010025
portland, or
Subject: RE: Ironman USA Lake Placid
Socks - 2008-07-24 10:50 AM

Awesome job....the weather was pitiful!!! You guys are all amazing


Thanks, Sue. It was great meeting you, and I saw one of your signs out on the course. By the Hungry Trout, I believe.

scott
2008-07-25 9:53 AM
in reply to: #1555461

Expert
1195
1000100252525
Shelby Twp
Subject: RE: Ironman USA Lake Placid
Great job out there!!!!


2008-07-25 11:39 AM
in reply to: #1555461

Pro
3730
2000100050010010025
NorCal
Subject: RE: Ironman USA Lake Placid
Congrats on the PR!!!
2008-07-25 2:20 PM
in reply to: #1555461

Expert
739
50010010025
Flower Mound, TX
Subject: RE: Ironman USA Lake Placid
Killer race, Scott. ~20 mph on that tough course in those conditions is FREAKING AMAZING!  Well done, and excellent job of race plan execution.   It's nice when a plan comes together, right!?
2008-07-25 2:41 PM
in reply to: #1555461

Expert
892
500100100100252525
Subject: RE: Ironman USA Lake Placid
Great race, Scott... congrats on the PR in extremely difficult conditions!
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