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Ironman St. George - Utah - TriathlonFull Ironman

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St. George, Utah
United States
67F / 19C
Total Time = 12h 20m 59s
Overall Rank = 341/1943
Age Group = 35-39
Age Group Rank = 69/
Pre-race routine:

Woke up at 3:15 am to get down to Town Square and take the shuttle out to the lake. Everything went very smooth from dropping off our special needs bags to jumping on the shuttle to all pre-race checks. It was good to see very little wind this morning. The weather the last couple of days had been a bit rough. After suiting up, Kim and I wondered down to the swim start and waited till 6 minutes to jump in. I gave Kim a kiss, wished her luck and dove in. She waited a bit longer to take the plunge.
  • 1h 21m 35s
  • 3862 meters
  • 02m 07s / 100 meters

I have improved my swim but I still didn’t have the performance I was looking for. My sighting was terrible and wouldn’t doubt that I added a couple hundred meters. Most people tend to stay on one side of the bouys. I seemed to slalom around each of them. As soon as I got out of the water I noticed the clock and immediately became frustrated. At this point I figured the only thing to do now is focus on transition.
What would you do differently?:

Most everything.
Transition 1
  • 07m 23s

The volunteer handed me my bag and found a little area of asphalt and started putting on my gear on. I just was assuming the tent was full and the sun felt good. I was surprised with the sun out I wasn't too cold. Stuffed everything back into the bag and off to the bike.
  • 6h 29m 39s
  • 112 miles
  • 17.25 mile/hr

My goal on the bike was to hold an average power of 210 watts. We came up to St. George back in January to pre ride the course. Leaving T1 my only concern was my stomach was in pain. This is new for me since I haven’t had GI issues before on a race. I figured I wouldn’t eat anything till it calmed down which was a good tactic I think because it did clear up but not until mile 50. The ride into town was nice and was looking forward to getting onto the loops. The town support was fantastic and enjoyed seeing the support. My pacing to town was solid and wanted to see how the trip through the reservation and Gunlock was going to be. I really wanted to stop but I convinced myself it was only 6 hours to T2 so you can hold it. The same goes for my special need bag. I had a piece of rum cake baked by Tayna (StandWithFist) waiting for me. I still had all my nutrition on me that I expected to eat by then so I figured I would save the time and just continue on. It was good motivation to think about something yummy in there though. Thanks Tayna. The bike segment turned out alright but between missing some of my nutrition and maybe going a little too hard set me for a sub-par run. My average power was 213 watts and my normalized power was 231 watts.
What would you do differently?:

Transition 2
  • 07m 43s

This is point in the story line that things take a turn. I was happy to get off that bike like everyone else and couldn’t wait to change into my running gear. At this point my attitude was good and was proud of my ride. Now all that was left to do was a run. The timing was ironic because as I entered the large tent I could see Kim enter the woman’s changing area and saying that they pulled her off the course. I was devastated!


I suggested to my lovely wife last year that we should do an Ironman together. I was already signed up for IMAZ 2009 but she wasn't. When St. George was announced I saw other BT folks register and suggested it would be a fun adventure. Now keep in mind that she did want to do one but I didn't know the course and we had never been to Utah. How bad could it be? So we register. She continues to train and do well. We raced together at Vineman 70.3 and we had a blast. As my training ramps up to IMAZ I have a bike crash. Not only does she have to see me crash and helicoptered to ICU but she takes care of me through the surgeries but also tolerates my compulsion to race IMAZ. I finish IMAZ with a lot of emotion and satisfaction. After all that I promised myself I would treat St. George as fun race. However, this would be Kim's first Ironman and it turns out it's a bit more difficult than IMAZ. We did a pre-ride of the course in January and Kim stayed loyal to plan. So for the last three months I'm having feelings of guilt for signing her up and a huge amount of pride for the training she's been doing.


A full years worth of emotion hit me as I sit in T2. All the racing and training we did together to helping me recuperate after my crash to putting the medal around me at IMAZ. I wanted to be there and do the same for her. That isn't going to happen and I find myself sitting in T2 contemplating. It is interesting how fast priorities can change. I know that she is a very strong person and decided that my consoling her at that moment wouldn't do either of us any good so I figured I would go and do the run.
  • 4h 14m 39s
  • 26.2 miles
  • 09m 43s  min/mile

The last couple of months I was really looking forward to this run. I had run it already and knew what to expect. At this point I was just going through the motions. I ran the first lap at the pace I wanted and figured I would keep that going. I guess I was wrong. Ounce I got to the turn around the race just changed for me. It no longer was a hard and fascinating challenge but just something to finish. I give all of the credit of motivation to my friends in Phoenix who were watching online and Elliot and Kevin who were at the finish line cheering. If it wasn't for the 'accountability' to do my best I certainly would not have. This was a first for me.
What would you do differently?:

I don't know right now.
Post race
Warm down:

Gave Kim a hug.

Profile Album

Last updated: 2009-04-06 12:00 AM
01:21:35 | 3862 meters | 02m 07s / 100meters
Age Group: 0/
Overall: 1011/1943
Performance: Bad
Suit: 2XU Wetsuit
Start type: Deep Water Plus:
Water temp: 56F / 13C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Good Drafting: Bad
Waves: Good Navigation: Bad
Rounding: Below average
Time: 07:23
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
06:29:39 | 112 miles | 17.25 mile/hr
Age Group: 84/
Overall: 436/1943
Performance: Good
Wind: Some with gusts
Road: Rough Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 07:43
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:14:39 | 26.2 miles | 09m 43s  min/mile
Age Group: 58/
Overall: 270/1943
Performance: Average
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 Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2010-05-05 12:40 AM

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Subject: Ironman St. George - Utah

2010-05-05 1:11 AM
in reply to: #2837593

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Extreme Veteran
Subject: RE: Ironman St. George - Utah
Awwww.....what a sweet report! I didn't know all the hairy details of your crash. You did great out there, Dean! If this was just a "fun" race, what kind of time do you finish in when you compete?
2010-05-05 9:05 AM
in reply to: #2837593

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Surprise, Arizona
Subject: RE: Ironman St. George - Utah

Way to go on IM #2, Dean!  You really upped the degree of difficulty for this one.    Congratulations on a SUPER race!!!

2010-05-05 10:05 AM
in reply to: #2837593

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Chandler, AZ
Subject: RE: Ironman St. George - Utah
Congrats Dean! You are an amazing athlete. I am impressed that you only added 20 minutes to your IMAZ time considering the emotional and physical issues you encountered.
2010-05-05 5:19 PM
in reply to: #2837593

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Peoria, AZ (Near Lake Pleasant)
Subject: RE: Ironman St. George - Utah

Some peoples kids never learn - and I am glad you are one of them.  Even with the emotional let-down in T2 you still had a rockin race on a uber course!  Way to go buddy!

2010-05-06 10:59 AM
in reply to: #2837593

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Subject: RE: Ironman St. George - Utah
You did great! I can understand the way you are feeling right now. Other than T2 and the last loop of the run, it sounds like you had a fun time. It was fun watching you out there. Looking forward to racing you at Lake Stevens! Congrats on another Ironman finish.

2010-05-07 7:29 AM
in reply to: #2837593

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Goodyear, AZ
Subject: RE: Ironman St. George - Utah

Congrats Dean! I have always admired your training and your mental & physical toughness. You have done 2 very tough IM races and I am so impressed with your determination and strength!

Congrats on such a solid race !

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