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Ironman USA Lake Placid - TriathlonFull Ironman

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Lake Placid, New York
United States
Ironman North America
Total Time = 14h 00m 46s
Overall Rank = 1430/2258
Age Group = M45-49
Age Group Rank = 189/304
Pre-race routine:

Made to LP on Thursday. Got my numbers & such. Rode an hour easy - including the cherries and the bears - which really are quite tame until they get you at miles 56 and 112. On Friday, swam in Mirror Lake - met up with a bunch of friends. Tons of people there. One big party. Felt SUPER good in the swim. Ran lightly in the evening - about 20 mins. Saturday was 20min run and a 20 min ride at ridiculous slow pace. Then bike checkin.
Event warmup:

Up at 3:30- started stuffing my face. I'm not a morning eater. Felt gross. Drove to a friend's motel, then we all drove up together to the start. Continued with gatorade till the start.
  • 1h 20m 45s
  • 4224 yards
  • 01m 55s / 100 yards

hit my goal exactly!!! Lined up on right side about 30y behind start, and went VERY VERY easy. Kept to the outside, so kept the bumping and kicks to the rib to a minimum. Crowded at the turns though. Started to pour during the swim - no problem. At times I would just stop and look around and listen to the thrashing going on. Pretty surreal. I started to HATE swimming lately, but this became my most enjoyable part of the day simply because completing that distance was such an accomplishment for me.
What would you do differently?:

Maybe just get in a little tighter towards the line/bouys on second loop. I'm not a swimmer and I have no desire to work my butt off endlessly in training just so I could save 10 minutes in an all-day race.
Transition 1
  • 10m 16s

Had the wetsuit strippers do their job. (The volunteers are awesome!!) Then jogged the 1/4 mile to transition. Of course, I ran up the wrong aisle to get my bag, but didn't take much to go back. Just took my time getting my gear on. chose the arm warmers, but not the bike shirt.
What would you do differently?:

  • 6h 47m 17s
  • 112 miles
  • 16.50 mile/hr

My strategy was to hold back ALOT!!!!! Which I did. I felt like EVERYONE was in front of me. I took the downhill decently (roads still wet), pushed somewhat on the flats and took the inclines super slow. Didn't have it in the legs right from the start. But right on target on loop 1 - 6:15ish. Loop 2...ugghh...this was going to be tougher. Flew down the big descent - saw 48.5 on my cyclecomputer afterwards. It really was the winds that threw me - the long climb back up Whiteface with a headwind was very tough and discouraging. But, I wasn't going to hammer it. Have to say I was a little disappointed in my time - was aiming for below 6:30. Best part was the Papa Bear climb which felt like the Tour de France with all the spectators and chalk notes on the road. And the bit going through town was awesome too. The cheering, the crowds. I pushed a little here just because it felt fun.
Ate alot on loop 1. Again, feeling like overstuffing myself. Tried to pee on the bike (just to say i did) and man, that takes concentration. Finally i gave up and saw the portopotties and that must have relaxed me and I was able to let it fly. The second time though, I stopped...I had accomplished yet another goal. :-)
Pain in the butt guy on the second loop. I'd be doing a consistent pace, pass him on the uphill, then he'd have to jump up on the pedeals and pass me back, cut in front and slow down. What an idiot. I figured out he was my age which is why he was doing that. Whatever. He finished ahead of me on the bike, but then I checked his results and he dnf'd. ha!
What would you do differently?:

umm...let's see...what would I do differently? How about not have kids and not get divorced so I could actually put in enough long rides????

Seriously, I was happy I held back. I wouldn't approach this any differently.
Transition 2
  • 04m 48s

Again, just take things easy. The volunteer did everything for me...although I forgot to remove my arm warmers from my back pocket, so I had to drop them off later.
What would you do differently?:

  • 5h 37m 41s
  • 26.2 miles
  • 12m 53s  min/mile

It got hot. I actually was ok with running off the bike, but my legs were beat. My plan was to go very easy at the start, which I did. Still, I was on 10:00 pace, and that included walking each aid station. Felt ok through 8 miles, then the walks started to get longer. Since I hadn't hit my goal in the bike, I had decided I was going to savor everything today and just take my time. I didn't care about my time anymore - ub 13hrs was a "perfect day" scenario goal, so I just had fun. Chatted with so many people. I was sick of gatorade and started to eat grapes and chicken broth. Imagine that - in the hot afternoon sun, and chicken broth was awesome!!! Mile 20, I started to feel some twinges in my left knee, so decided to walk it in from there. By mile 25 (and a lot of chatting), I finally looked at my watch and was coherent enough to extrapolate my time. I thought I had an outside chance of getting under 14 hrs, so I started to run, and I felt good. Actually ran up the IGA hill (stopping to have my pic taken though), and the little out and back in town was one of the most awesome feelings. the cheering was incredible. Almost took a beer at LP Brewery but figured a finish line pic of me puking wouldn't be good. Once I hit the speedskating oval, I just sprinted it in ("sprinting" is a relative term)
What would you do differently?:

I know my goal was to finish, but in hindsight, I didn't realize how close I was to my 13 hr goal. Sounds odd to say that since I was an hour off, but I didn't push enough on the run. It's a tough call...enjoy the day? Or go for time? So I do feel some unfinished business on not "racing" it. honestly, it felt too easy to finish.
Post race
Warm down:

straight to the food tent. Disappointed in selection. Subway sandwiches and pizza. After I got my bike/bags, walked back to the hotel, cheering on others and grabbing a beer from one of the partyers.

What limited your ability to perform faster:

I had good consistent training - no injuries at all (just a blister on race day). But I don't have time to commit fully to it. I think I actually peaked about a month ago. Next time, I'd cut my taper a little shorter - that seemed to make me lazy instead of energize me. I knew going in that the race itself tends to be anti-climactic. And it was. For me, it was whether or not I could handle the journey of getting to the starting line. Once my taper started, there really was no pressure on me. I knew I could finish. Was never a question. I knew I'd have 8-9 hrs to do a marathon and still make become an Ironman.
Every time I've done some type of big distance (half mary, full, HalfIM, etc), the first one is always about finishing. I got that in the bag, and even though I'm not signed up for 2010, I have a strong suspicion I'll be "racing" the IM in the future...maybe 2011.

Profile Album

Last updated: 2008-12-02 12:00 AM
01:20:45 | 4224 yards | 01m 55s / 100yards
Age Group: 198/304
Overall: 1534/2258
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 10:16
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
06:47:17 | 112 miles | 16.50 mile/hr
Age Group: 184/304
Overall: 1313/2258
Wind: with gusts
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 04:48
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:37:41 | 26.2 miles | 12m 53s  min/mile
Age Group: 201/304
Overall: 1538/2258
something like 2:25 on first loop, and 3:11 on second.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2009-08-01 10:00 AM

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New Jersey
Subject: Ironman USA Lake Placid

2009-08-01 10:18 AM
in reply to: #2321199

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Brooklyn, NY
Subject: RE: Ironman USA Lake Placid
Great race Walt! I have really enjoyed sharing this journey with you. I think with our similar life situations and our first crack at this distance we have so much in common. It was so much fun tracking you on race day and seeing you finish. I wish you had signed up for next year, but I'll let it slide I think your bike time is amazing for 'taking it easy' especially with that headwind on Whiteface. When I did the course easy I was more than 30 minutes behind that. Congrats on a great first IM - now go sign up for IM #2 and break 13
2009-08-01 11:08 AM
in reply to: #2321199

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Subject: RE: Ironman USA Lake Placid
Congrats on a great race!  Sounds like you enjoyed your day.  Welcome to the IM family!
2009-08-01 3:28 PM
in reply to: #2321199

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Fishers, Indiana
Subject: RE: Ironman USA Lake Placid
Congratulations! Sounds like you really kept your head in it all and making the choice to enjoy it isn't a bad one!! You'll be dangerous with that experience in the future! Congrats Ironman!
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