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Ironman Louisville - TriathlonFull Ironman

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Louisville, Kentucky
United States
World Triathlon Corporation
75F / 24C
Total Time = 11h 17m 33s
Overall Rank = 399/2435
Age Group = 45-49
Age Group Rank = 0/
Pre-race routine:

Arrived at the Galt House Tue night. Thanks to last years race report I got a room on the 3rd floor (no elevator required) Great advice, saved lots of time. Wed rode most of the bike course (drove to parts, parked and rode) about 60 miles. Thur did practice swim, met Mike (BamaDC) and went for a short ride. Sat just chilled and made sure stuff was ready.

Race day: Set wake-up at 03:50, showered, drank 2 Ensures. Transition was not supposed to be open until 5 am, but went down at 4:30 anyway, they let us in at 4:40, filled water bottles, pumped tires and headed to swim start. I got there at 4:55 and was near the front of the line, I watched for 2 hours as people kept coming, not sure how far back the line went, but it was long. Uneventful until the stupid sprinklers started going and my section got drenched, nice planning. I was in the water within 2 minutes of start.
Event warmup:

If you do the race without support, they will not let you leave your bike pump in the transition area. I used mine and on the way to the swim start I ditched it in some weeds, just remember where you leave it. After the race I went back and it was still there. You could barrow one, but I did not want to spend time waiting as I was in a hurry to get to the swim start.
  • 1h 25m 53s
  • 4224 yards
  • 02m 02s / 100 yards

Got into water early, and started swimming, not much contact, but people were going by me like I was standing still. One odd event, as I was making my way to the turn-around point I looked up and saw people walking. I guess there was a shallow spot, but it was weird seeing that. I made my way around the turn and headed back. I didn't think this swim would ever end, after reading last years race report I made sure I stayed near the buoys as I did not to drift to the middle of the river.
What would you do differently?:

Learn how to swim by next year.
Transition 1
  • 07m 50s

I took my time, it's an Ironman, wanted to make sure I had bodyglide and sunscreen on. I felt a little slow but did not really care.
What would you do differently?:

Not much
  • 5h 38m 42s
  • 112 miles
  • 19.84 mile/hr

My goal was six hours, but after riding the course on Wed was not sure I could do that. It did help knowing what to expect on the course. I ran into Paul (Tri-Wog StL) early on the bike and rode back and forth through the first loop. Also ran into Mark (BamaDC) he was looking strong. I felt good after 60 miles and was avg 19.5 mph. Being my first IM, I had no plan so I just peddled faster, I'll worry about the run when I get there. Finished strong, as most did, in 5:38, I'll take it!
What would you do differently?:

Not much, felt great and made my goal time, weather sure helped 75 degrees.
Transition 2
  • 06m 54s

Again took my time, after all I an running a marathon, what's the hurry. Made sure I had plenty of body glide on feet, you know an once of prevention... Ask Paul (Tri-Wog StL) if you don't believe me. I did change out of my bike jersey into a running shirt.
What would you do differently?:

Not a thong
  • 3h 58m 24s
  • 26.2 miles
  • 09m 06s  min/mile

Not my fastest marathon, but I never ran after riding 122 miles before, so I really had no idea what to expect. So, I started running my normal marathon pace of 7:45, that lasted 4 miles, and I realized that plan would not work, so I slowed down to 8:30 for 12 more miles. I started doing mental math and figured under 11 hours was not going to happen, so I slowed more as I did not want to blow up. Finished in under 4 hours and felt good, no real problem except for an emergency porta jon stop at mile 14. It's hard to go 12 hours without using it once or twice. Lots of aid stations along course, never was without food or drink. Most runners were looking good out there.
What would you do differently?:

Not much, I could have gone a little faster, but wanted to stay within myself.
Post race
Warm down:

Went through the shoot and it was all that I have heard. What an experience!!!!!

Went to cool down area and was going to get an IV, everyone told me they are great, by the wait was 30 min, so I blew it off. Got a post race massage, have some below average pizza and left. As I was alone I went to get my bike and transition bags before going to hotel. Showered and headed out to see the show. I ran into Paul again (thanks for the beer) and we camped out next to the finish for the next 4 hours. Drank many beers and cheered fellow BTers as they finished. We stayed to the end (12am) as the last racers came home. I highly recommend doing that if you have never seen the end.

What limited your ability to perform faster:


Event comments:

Great race, the weather had a lot to do with it, but still a great race.

Last updated: 2009-01-04 12:00 AM
01:25:53 | 4224 yards | 02m 02s / 100yards
Age Group: 0/
Overall: 1264/2435
Performance: Average
Suit: Blue Seventy slowsuit
Course: Out and back
Start type: Dive Plus: Time Trial
Water temp: 82F / 28C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Bad
Waves: Navigation: Good
Rounding: Good
Time: 07:50
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
05:38:42 | 112 miles | 19.84 mile/hr
Age Group: 0/
Overall: 340/2435
Performance: Good
Avg HR: 135 Max HR: 161
Wind: Some
Course: Rolling hills or mountains depending on your training
Road: Rough Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Too much
Time: 06:54
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
03:58:24 | 26.2 miles | 09m 06s  min/mile
Age Group: 0/
Overall: 382/2435
Performance: Good
Min HR: 101 Avg HR: 146 Max HR: 174
Course: Flat, 2 loops
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 5

2009-08-31 3:04 PM

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Va Beach
Subject: Ironman Louisville

2009-08-31 3:39 PM
in reply to: #2381013

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North Alabama
Subject: RE: Ironman Louisville
Way to race! Awesome job!
2009-08-31 4:22 PM
in reply to: #2381013

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Subject: RE: Ironman Louisville
congrats IRONMAN!
2009-08-31 6:35 PM
in reply to: #2381013

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Extreme Veteran
Louisville, KY
Subject: RE: Ironman Louisville
Congratulations....I'm glad you had a good experience here.  Way to go Ironman.
2009-08-31 9:14 PM
in reply to: #2381013

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Columbia, South Carolina
Subject: RE: Ironman Louisville
Awesome time!  I also saw people standing/walking on the swimn, and in fact almost 'ran' into one of them.

Oh and the lien for the swim start?  VERY long.  I was at the end of it...

Anyway, that's a very impressive ride and run.  Well done.
2009-08-31 9:25 PM
in reply to: #2381013

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Lake in the Hills, IL
Subject: RE: Ironman Louisville
Great job. Hope to be in your time vicinity next time I do it. Great run.

2009-09-02 6:03 PM
in reply to: #2381622

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Va Beach
Subject: RE: Ironman Louisville
I"m not that fast swimming, but I'm sure swimming is faster than walking in the river.
2009-09-02 7:28 PM
in reply to: #2381013

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Huntsville, AL
Subject: RE: Ironman Louisville
Great Race.  And dude you were hauling through LaGrange.

It was nice meeting you and hanging out on Friday. 
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