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Ironman Louisville - TriathlonFull Ironman


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Louisville, Kentucky
United States
World Triathlon Corporation
Total Time = 14h 33m 36s
Overall Rank = 1235/1975
Age Group = 45
Age Group Rank = 129/219
Pre-race routine:

Friday Morning

Woke up ridiculous hour of 3 am on Friday morning. I had been getting up early and going to bed early so I'd be able to get to sleep Saturday night prior to the race and get a good 7 or 8 hrs before the race. My plan worked out pretty good and Saturday night I hit the sack about 8 pm and woke up before my wake-up call Sunday morning.

Galt House

We had a suite reserved for the Galt House and the rooms were excellent! They had a full living room area with a couch, TV, sink, fridge, desk etc and then a little hall back to the bedroom with 2 queen beds and a bathroom between the rooms. There were doors on both ends of the hall too so it really isolated the BR from the other room. This set up was really nice on Saturday night as Casey and the kids were able to stay up later without disturbing my beauty sleep. I made a tactical error with the room though as I had requested a room "high up" in the hotel so we'd have a great view of the city and the river. We did have a great view however we also spent many hours waiting on and riding the elevators! Next year I'll request 3rd floor as there are no-waiting escalators available to those floors.

Pre-race Dinner

While Casey and the kids were getting settled into the room, I went to registration. Everything went smoothly. They took my weight: 256.8 (yikes! I packed on 10 lbs in the last week of taper - geesh!) , Body Water: 54.6% and BF%: 18.3% (in my dreams!). When I got my wrist band I felt I had 'arrived' at the race and the fun had officially begun! I went to the expo and bought a couple of shirts then when up to the room to unpack.

About 20 odd BTers (I mean 20-odd BTers of course) met up before the dinner and took some pictures. When we went inside the KICC we easily found the other BTers by the bright yellow shirts we all wore. We had a good time at the dinner as we all worked on trying to learn names and faces and associate people with who we had only previously known via the internet. Casey and the kids got kinda bored at the dinner and so headed back to the room. I hung around with the other BTers and we took lots of pictures. We made arrangements to meet up in the morning for a short s/b/r. I went back to the room and later that night we ordered a pizza for a late night snack.

Saturday Before the Race

I woke up at about 4 am and watched the news, had some coffee and surfed the internet then met Mark in the lobby of the hotel and we walked down to the practice swim area. There were about a dozen BTers there and we went for a swim for about 15 minutes. The water felt wonderful and I had a very relaxing swim. We went for a short bike ride and then a short run down to check out the swim start area.

After the s/b/r I went back to the hotel and Casey and the kids were ready to go eat breakfast. I took a quick shower and we headed down to the Magnolia Cafe in the hotel for a $13 breakfast buffet. The buffet was pretty good but not a $13 breakfast. We then walked to the Louisville Slugger plant and took the tour of the plant. Pretty neat place. I had taken the kids there years ago but they were too young to remember it.

Went back to the hotel and got my T1 and T2 bags (no special needs bags for me) and my bike and headed to bike check-in. Racked my bike, handed them my bags and that was it. I was ready. I went back to the hotel and got the family and we went to The Old Spaghetti Factory for my final carb-loading. We went back to the hotel, walked along the river and just hung out the rest of the day. I ended up hitting the sack about 8 pm.

Race Morning

I woke up about 3:50 and called to cancel the wake-up call. I had breakfast of a 1/2 Snickers bar, power gel, Powerbar, Gatorade, bagel, coffee and granola bar. I met Mark in the lobby at 0500 and we walked to the race start. I borrowed Marks pump to air up my tire and then could not find him again to give it back to him. It was dark and people were walking everywhere. I decided to head to the swim start to see if I could find him but never saw him again until T2. I owe him a bike pump. I met up with some BTers and we got in line at the swim start and had some good nervous chit-chat for the next hour and half waiting for the swim start.

Swim

I got in the water about 0730 and it felt so good to be swimming! The water temp was perfect. The sun was just coming up and I was just totally enjoying the swim. After all those laps in the pool, it was pure joy to swim without hitting the wall and changing direction every 25 yards! I got to the up-river turnaround buoy in 33 minutes. Last year it took me 38 minutes to reach that buoy so the current was much less this this year than last year. I ended up drifting out into the middle of the Ohio River and this caused me to swim further than necessary. I should have stayed closer to the bank to minimize my swim distance. I eventually finished the 2.4 mile swim and was kinda disappointed that the swim was over. For me, the swim is pure joy and the real work doesn't start till the bike. I finished the swim and ran into the changing tent and put on my biking gear.

T1

I made the mistake of putting my biking shoes on in T1 and then ran out to my bike, put my helmet on, grabbed my bike, turned on my flashing taillight and headed to the bike mount line. When I tried to clip in my Speedplay pedals would not even begin to clip in - they were packed with mud! I got off the bike and used a water bottle to wash out my cleats. It took some doing but I eventually got clipped in and headed out.

Bike

The first 10 miles of the course follows the river and is pancake flat. This is the only flat part of the course though. At about 5 miles out I tried to pull my race belt around and tore the number so it was dangling by only one pin. I stopped, unclipped and fixed my belt. This would be the last time I unclipped for the balance of the 112 miles. I hit a max speed down the first out/back spur of 45.3 mph. It was a very decent descent. There were some hills that had my quads on firah! and they seemed to often come one right after another. That is, before my legs stopped burning after a climb, I'd be facing another hill.

The bike was very well supported - same as last year. I drank about a bottle of Gatorade every 10 miles and a bottle of water about every 20 miles. I had a power gel on the 10s and a Powerbar on the 20s. In short, I stayed well fueled and well hydrated. I figured the worst that would happen from too much Gatorade and Powerbars would be that I'd toss my cookies but if I erred on the side of too little, I'm come to a crawl. At about 90 miles I knew the last hill was behind me and I picked up the pace. I was cruising the flats at about 24 mph and passing a lot of people on the ride back into Louisville.

T2

Back in the changing tent I changed into my running gear and I hear someone say "Hey Mike!" I look up and Mark is sitting right across from me. 1975 people racing and I run into my neighbor. I'm telling ya, I've got a connection with Mark for some reason. We met on-line at BT and turns out he lives less than a mile from me and had also signed up to do IMKY 2008. Unbelievable. Anyway, I got my shoes and shorts on, changed shirts and took off. My legs were wobbly to say the least.

Run

The first mile of the run goes across the Ohio River bridge and then back. During the first mile my left quad and calf started to cramp up and I got a little concerned. If they were cramping now, I'd have a hard time running 26 miles. But after about a mile my legs felt better. I took every one of my running splits again, 13:16, 11:28, 12:20, 13:01, 13:09, 12:55, 14:00, 14:39, 14:12, 13:24, 14:08, 13:23, 13:47, 13:09, 12:49, 14:03, 13:56, 13:49, 14:04, 13:44, 14:16, 14:06, 14:56, 14:03, 14:02, 13:35, and 2:21 for the last .2 miles. I got into a pattern of running/walking that worked out pretty good. I walked all the aid stations and put and ice sponge on my head to cool down a little. I ate pretzels and an occasional Powerbar and drank water and Gatorade at every mile. The course is so well supported! Every mile there is an aid station and the volunteer were awesome. I met lots of BTers on the course and we encouraged each other. I ran/walked with Pat for several miles and Bob, who had finished in under 12 hrs, came out to run the last mile with me. I took my last walk break just before mile 26 and then ran on in like I'd been running the whole way! The finish line shoot was lined with people and it was such a high to finish!

Post Race
We got up about 0730 the next morning and after we all took our showers, we headed down to the Magnolia Cafe for breakfast. We met Tina, an internet pen pal of mine for 10+ years, for breakfast and had good conversation. We went back to the room and got our gear and waited for the elevator. All the other triathletes were heading out too and, like me, had their bikes with them so it was hard to find a spot on the elevator. We ended up getting on an elevator but leaving Jamie behind. We told her to catch a different elevator but she got tired of waiting so decided to take the stairs. While coming down the stairs carrying her suitcase and computer, she lost her footing on the steps and took a nasty fall down the stairs. I called her on her cell to see what was keeping her and she was crying. She said she was between he 6th and 7th floors so I walked up and found her along with a hotel security guard who was looking after her. He ankle is badly bruised and swollen and she has a goose-egg on her forehead.

We drove home and I was grateful to have Casey to drive. This morning I began the post-mortum on the numbers. The delta from last year is:

S + 2:51 (slower)
B - 32:48
R - 45:22
T1: - 4:23
T2: - 4:05
Total - 1:23:43 Faster than last year!

I really don't know why I was this much faster. I don't think I trained any harder this year than I did last year. I think the main reason for the better performance is the 'base'. Your starting point to train for an event is your base fitness and so I think my base was much stronger this year being my second ironman.

I've already paid my entry fee and secured a spot in next year's IMKY 2009 race. I'm not sure yet what my goal will be but I like having a challenge on the horizon to keep my OCD personality focused. I'd rather spend 4 hrs on bike on Saturday morning than 4 hours chasing a little white ball around while riding a golf cart.

Here are numbers from the race.



6h 48m 07s 112.00 miles 16.47 Mi/hr

5h 56m 33s 26.20 miles 13m 37s/Mi

1h 31m 42s 4224.00 yards 02m 10s /100 yards



IMKY 2008 Numbers

2,644 registered

1,975 starters

669 DNS (25.3%)

1,793 finishers

182 DNF (9.2%)

DNS + DNF = 851 (32.2%)

Net % finishers: 67.8%



BIB AGE STATE/COUNTRY PROFESSION
2114 45 MADISON AL USA ENGINEER

SWIM BIKE RUN OVERALL RANK DIV.POS.
1:32:55 6:48:11 5:56:33 14:33:36 1213 of 1975 129 of 219

LEG DISTANCE PACE RANK DIV.POS.
TOTAL SWIM 2.4 mi. (1:32:55) 2:26/100m 1485 154


FIRST BIKE SEGMENT 22.5 mi (1:22:37) 16.34 mph
SECOND BIKE SEGMENT 21.4 mi (1:22:40) 15.53 mph
THIRD BIKE SEGMENT 30.5 mi (1:55:44) 15.81 mph
FINAL BIKE SEGMENT 37 mi (2:07:10) 17.46 mph
TOTAL BIKE 112 mi. (6:48:11) 16.46 mph 1248 143


FIRST RUN SEGMENT 4 mi. (50:03) 12:30/mile
SECOND RUN SEGMENT 4.3 mi. (57:15) 13:18/mile
THIRD RUN SEGMENT 4.15 mi. (59:06) 14:14/mile
FOURTH RUN SEGMENT 3.5 mi. (46:40) 13:20/mile
FIFTH RUN SEGMENT 4.3 mi. (58:09) 13:31/mile
SIXTH RUN SEGMENT 4.15 mi. (1:01:40) 14:51/mile
FINAL RUN SEGMENT 1.8 mi. (23:40) 13:08/mile
TOTAL RUN 26.2 mi. (5:56:33) 13:36/mile 1213 129

TRANSITION TIME
T1: SWIM-TO-BIKE 6:31
T2: BIKE-TO-RUN 9:26



Swim
  • 1h 32m 55s
  • 4224 yards
  • 02m 12s / 100 yards
Transition 1
  • 06m 31s
Bike
  • 6h 48m 11s
  • 112 miles
  • 16.46 mile/hr
Transition 2
  • 09m 26s
Run
  • 5h 56m 33s
  • 26.2 miles
  • 13m 37s  min/mile
Post race



Last updated: 2008-05-25 12:00 AM
Swimming
01:32:55 | 4224 yards | 02m 12s / 100yards
Age Group: 0/219
Overall: 0/1975
Performance:
Suit:
Course:
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 06:31
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
06:48:11 | 112 miles | 16.46 mile/hr
Age Group: 0/219
Overall: 0/1975
Performance:
Wind:
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 09:26
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
05:56:33 | 26.2 miles | 13m 37s  min/mile
Age Group: 0/219
Overall: 0/1975
Performance:
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

{postbutton}
2008-09-02 9:48 PM

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Champion
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Alabama
Subject: Ironman Louisville


2008-09-02 10:03 PM
in reply to: #1645200

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Pro
3730
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NorCal
Subject: RE: Ironman Louisville
Great race Mike, you killed it out there!!!!!  I wish I would have been able ot keep up with you on the run.  Next drag my butt!!!
2008-09-02 10:12 PM
in reply to: #1645200

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Champion
8540
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the colony texas
Subject: RE: Ironman Louisville

I like that bright shirt you were wearing for the run.. it made it easy to see you and say Hello

congrats on your 2nd IMKY.. what's this I hear about a three peat?? 

2008-09-02 10:13 PM
in reply to: #1645200

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Veteran
419
100100100100
St. Louis
Subject: RE: Ironman Louisville
Congrats on a great race! I'm impressed that your time improved by so much. WTG!
2008-09-03 5:37 AM
in reply to: #1645200

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Extreme Veteran
719
500100100
San Diego, California
Subject: RE: Ironman Louisville
That is a lot of time you dropped!!!  Amazing!!!!  You rock!!  :-)
2008-09-03 6:26 AM
in reply to: #1645200

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Expert
924
500100100100100
Louisville, KY
Subject: RE: Ironman Louisville

Fantastic Improvement over last year!  I was really grateful to have you there with me during the run.  Good luck next year.



2008-09-03 7:12 AM
in reply to: #1645200

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Extreme Veteran
563
5002525
Pekin, IL
Subject: RE: Ironman Louisville
Great race!!!  Very well executed.  What a time difference.  And it looked like you enjoyed it as well, I think you were smiling every time I saw you on the run course.
2008-09-03 7:15 AM
in reply to: #1645200

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Veteran
248
10010025
Mooretown, Ontario Canada
Subject: RE: Ironman Louisville
excellent Mike. Congrats
2008-09-03 7:15 AM
in reply to: #1645200

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Master
2297
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Huntsville, AL
Subject: RE: Ironman Louisville
Great Job Mike!!
2008-09-03 9:15 AM
in reply to: #1645200

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Expert
913
500100100100100
St. Louis
Subject: RE: Ironman Louisville

Great to meet you out there, Mike.  Hanging out in the swim line with a couple BTers was an awesome way to start the day.

Terrific race, my friend!

~B

2008-09-03 9:30 AM
in reply to: #1645200

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Pro
3883
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Woodstock,GA
Subject: RE: Ironman Louisville
Great job Mike! Is this going to be an annual thing for you now?


2008-09-03 9:37 AM
in reply to: #1645795

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Champion
9716
500020002000500100100
Alabama
Subject: RE: Ironman Louisville

Rocket Man - 2008-09-03 9:30 AM Great job Mike! Is this going to be an annual thing for you now?

 

Shoot, I guess.  I did the Rocketman sprint tri 5 years in a row and I've done the Disney marathon 4 times.  So my MO seems to be: "find a race I like and stick with it".  I read somewhere that M-dot has a 5-year contract with the city of Louisville...so maybe I'll shoot for all 5 years. 

It's a good race.  I love the river swim.  The run is flat and moderately shady.  The only 'hard' part (I mean other than 140.6 miles) are the hills on the bike course. 

Are you gonna do this one again?

~Mike

2008-09-03 9:43 AM
in reply to: #1645810

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Pro
3883
20001000500100100100252525
Woodstock,GA
Subject: RE: Ironman Louisville
Rogillio - 2008-09-03 10:37 AM

Rocket Man - 2008-09-03 9:30 AM Great job Mike! Is this going to be an annual thing for you now?

 

Shoot, I guess.  I did the Rocketman sprint tri 5 years in a row and I've done the Disney marathon 4 times.  So my MO seems to be: "find a race I like and stick with it".  I read somewhere that M-dot has a 5-year contract with the city of Louisville...so maybe I'll shoot for all 5 years. 

It's a good race.  I love the river swim.  The run is flat and moderately shady.  The only 'hard' part (I mean other than 140.6 miles) are the hills on the bike course. 

Are you gonna do this one again?

~Mike

 

I have been given tacit approval for 2010 (kids will be 7 and 4 by then) but we will see

2008-09-03 10:00 AM
in reply to: #1645200

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Pro
4311
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Texas
Subject: RE: Ironman Louisville
Good job man, you're one of the few people I saw out there who was consistently smiling.
2008-09-03 10:06 AM
in reply to: #1645200

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Extreme Veteran
392
100100100252525
Pennsylvania
Subject: RE: Ironman Louisville
Congrats Mike! WOW...Huge PR... You really rocked it!
2008-09-03 2:22 PM
in reply to: #1645200

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Pro
4672
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Nutmeg State
Subject: RE: Ironman Louisville
Awesome job -- and you get to do it again in 2009!


2008-09-03 2:32 PM
in reply to: #1645200

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Veteran
321
100100100
Georgia
Subject: RE: Ironman Louisville
Congrats Mike, well done on the race and in keeping the IMKY discussions going throughout the year.
2008-09-03 9:44 PM
in reply to: #1645200

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Master
1831
100050010010010025
Keller Tx
Subject: RE: Ironman Louisville
Nice job Mike!  Killer improvement from last year!
2008-09-04 10:28 AM
in reply to: #1645200

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Science Nerd
28760
50005000500050005000200010005001001002525
Redwood City, California
Subject: RE: Ironman Louisville
Great job, Mike!  That's an impressive amount of time to have dropped.
2008-09-04 1:11 PM
in reply to: #1645200

Subject: ...
This user's post has been ignored.
2008-09-04 7:55 PM
in reply to: #1645200

Master
1395
1000100100100252525
Granvile, Ohio
Subject: RE: Ironman Louisville
Way to go out there.  You ROCKED Louisville!  Congrats on a great race and the awesome improvement over last year!


2008-09-05 11:57 AM
in reply to: #1645200

Veteran
200
100100
Charleston, SC
Subject: RE: Ironman Louisville
congrats on another IM and bettering your last year's IMKY.  and, thanks for providing the race stats on DNS / DNF..
2008-09-05 11:31 PM
in reply to: #1645200

Master
1219
1000100100
Sachse
Subject: RE: Ironman Louisville
Great job Mike!! And great improvement over last year. See you August 30th 2009....

Kenny
2008-09-06 2:18 PM
in reply to: #1645200

Expert
936
50010010010010025
Springfield, MO
Subject: RE: Ironman Louisville
Very Nice!  Thanks for the RR
2008-09-08 3:58 PM
in reply to: #1645200

Member
17

Lutz, FL
Subject: RE: Ironman Louisville
Congrats on a great race and great improvement on your times.   I am still a couple of years away from doing my first Full Ironman.  Inspiring race reports like yours help keep me motivated. 
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