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Ironman Arizona - TriathlonFull Ironman

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Tempe, Arizona
United States
North American Sports
80F / 27C
Total Time = 11h 24m 2s
Overall Rank = 578/2189
Age Group = M45-49
Age Group Rank = 62/247
Pre-race routine:

Woke at 3am and downed a bagel, coffee, and banana. Had a wonderful time in the bathroom bidding adieu to the prior day's protein pancakes and dinner (two bowls of spaggheti and a cheese pizza).
Event warmup:

None. Just hopped in the cold water and dog paddled out to the start.
  • 1h 15m 48s
  • 3862 meters
  • 01m 58s / 100 meters

Had a good swim out, but after having my goggles kicked off and my jaw rocked pretty hard, I decided to swim outside the main group. This added distance and time, but the peace of mind was probably worth it.
What would you do differently?:

Next time I'll swim with a cattle prod, and if anyone thwacks me, it's light's out for them!
Transition 1
  • 10m 1s

Spent a lot of time in transition, because I wanted the bike to go well. So, dried off, applied tons of chamois butter, made sure nutrition and spare tires/CO2 were all set.
What would you do differently?:

I can get through this much faster, but I think that the extra time was worth spending to set the bike up right.
  • 5h 43m 22s
  • 112 miles
  • 19.57 mile/hr

This turned out to be an excellent ride for me. To sustain just under 20mph for 112 miles is pretty silly. I took it much easier than April, and the results were fantastic.

FIRST BIKE SEGMENT 37 mi. (3:14:27) 20.44 mph
SECOND BIKE SEGMENT 37 mi. (5:10:01) 19.21 mph
FINAL BIKE SEGMENT 38 mi. (7:09:11) 19.13 mph
TOTAL BIKE 112 mi. (5:43:22) 19.57 mph

Came across one horrible bike crash that required an ambulance. Figured out a way to piss myself at least a half-dozen times while riding.

Finished ride in 98th place division, 808 overall....

What would you do differently?:

Need to spend more time in the aero bars. Really couldn't hold the position for the full 5:45. Get stronger, go faster.
Transition 2
  • 03m 31s

Went through this transition must faster than the first, but it's pretty easy to get into the run. Changed shorts, socks, shoes, and applied a bunch of sun screen.
What would you do differently?:

Not much under the circumstances.
  • 4h 11m 20s
  • 26.2 miles
  • 09m 35s  min/mile

After the first three miles of the run, I felt like I had the race nailed. I felt great running, and even ran through aid stations. Ultimately that cahnged, but I ran the full course, walking only when it was time to get recharged.

I'm really pleased with a 4:11 Ironman marathon. That's certainly a PR.

Finished run in 62d place, 578 overall....

FIRST RUN SEGMENT 3.5 mi. (7:43:06) 8:41/mile
SECOND RUN SEGMENT 8.6 mi. (9:06:19) 9:40/mile
THIRD RUN SEGMENT 8.3 mi. (10:31:16) 10:14/mile
RUN FINISH 5.9 mi. (11:24:02) 8:56/mile
TOTAL RUN 26.2 mi. (4:11:20) 9:35/mile

What would you do differently?:

Drink less coke and eat less cookies. I was pretty sick to my stomach after this race.
Post race
Warm down:

Came across the line stunned to have come in under 11:30. That's about 1:15 faster than the same course in April. Conditions were much better, but I wasn't sure I could race under 12:00.

What limited your ability to perform faster:

The three week taper was a bit long, and I definitely should have put in more time training long. I relied on my fitness base too much, and sort of lucked out.

Event comments:

That's a big goal down. Five Ironman races, ending with a PR at 11:24. I'm really beat up right now, and considering retiring from all this noise, but I'm pretty sure that won't happen. It's been a long road with BT since the first Ironman in 2005, and I'm thrilled to have raced Kona, the XTerra World Championship, made Team USA, and finished the five Ironman races; all following the training plans in Crazy.

Last updated: 2007-12-03 12:00 AM
01:15:48 | 3862 meters | 01m 58s / 100meters
Age Group: 136/247
Overall: 1132/2189
Performance: Good
Suit: Ironman Instinct
Course: From under a bridge, swam straight into the sun for about a million miles. Turned around and made a little counter-clockwise rectangle back to the barn.
Start type: Deep Water Plus: Shot
Water temp: 63F / 17C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Average
Time: 10:01
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
05:43:22 | 112 miles | 19.57 mile/hr
Age Group: 91/247
Overall: 698/2189
Performance: Good
Wind: Little with gusts
Course: Three laps of a course that went gradually up a hill and into the desert.
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:31
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike
Racking bike
Shoe and helmet removal Good
04:11:20 | 26.2 miles | 09m 35s  min/mile
Age Group: 57/247
Overall: 505/2189
Performance: Good
Course: Three laps of a crazy figure eight thing that's totally exposed to the sun the entire way.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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

2008-11-25 12:16 PM

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Subject: Ironman Arizona

2008-11-25 12:34 PM
in reply to: #1825624

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Official BT Coach
Englewood, CO
Subject: RE: Ironman Arizona
Fantastic race!  WHat a great day for a PR!  Well done.
2008-11-25 1:30 PM
in reply to: #1825624

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Subject: RE: Ironman Arizona
congrats on the PR, sans cattle prod!
2008-11-25 2:23 PM
in reply to: #1825624

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Extreme Veteran
Sunny San Diego
Subject: RE: Ironman Arizona

Awesome race, congratulations!

A couple questions.

Were you swimming on the right side, by the wall? We were watching the swim start and it was a madhouse on that side. Swim 3 strokes/stop/tread, repeat for the first 50 yards.  

Was the bad bike crash at a water station? A friend of mine got into a pile up when the person in front of him dropped their water bottle at the water station and decided to come to a complete stop to pick it up... causing my friend to crash and subsequently get run over by the person behind him.  Luckily he wasn't hurt too bad and finished sub-13.


2008-11-25 5:22 PM
in reply to: #1825624

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Fort Collins, CO
Subject: RE: Ironman Arizona
Congrats on a great race and a PR on top of that.  You have reached many goals to be proud of.
2008-11-25 6:03 PM
in reply to: #1825624

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Parker, CO
Subject: RE: Ironman Arizona
Congrats on the PR and great race overall!

2008-11-26 1:21 PM
in reply to: #1825624

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Parker, CO
Subject: RE: Ironman Arizona
Congrats on the PR. Great report!
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