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Ironman Arizona - TriathlonFull Ironman

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Tempe, AZ
United States
72F / 22C
Total Time = 15h 29m 45s
Overall Rank = 1465/1800
Age Group = M30-34
Age Group Rank = 243/277
Pre-race routine:

wake 5:00am. Slow walk around hotal. Oatmeal and Gatorade. Shower, shave, etc. Cliff Bar on drive to start. Mild Stretching. Lot's of sitting/resting. 1 Bananna and gatorade just prior to jumping into the lake.
Event warmup:

Mile stretching. Slow walk to start area and special needs drop off. 200 yard swim to start line.
  • 1h 16m 50s
  • 13100 yards
  • 35s / 100 yards

Great course. Crossed under 3 bridges so had six opportunities to see/hear fans. Somewhat narrow so 3/4 of the time was in pretty tight packs with other swimmers. Had my wedding ring kicked off my finger.
What would you do differently?:

Wear a smaller wedding ring!
Transition 1
  • 14m 3s

This was my first Ironman. My plan was to have slow, deliberate transitions. Stuck to the plan.
What would you do differently?:

  • 7h 26m 57s
  • 112 miles
  • 15.04 mile/hr

Very strong winds, 28 - 38 mph. Out portion very comfortable with tailwind, return into headwind...very difficult. 6 mile city loop portion was very enjoyable. Lots of fans and good diversion.
What would you do differently?:

I rode a standard Road Bike with no aerobars/aero wheels. I've since switched to a tri-bike and aero position.

Also, I wanted to be conservative and save something for the run. In retrospect I felt great on the run so I may have been able to squeeze another 1 or 1.5 mph into my pace.
Transition 2
  • 08m 59s

Again, the plan was a slow, controlled T2. I am pleased with my performance
What would you do differently?:

  • 6h 22m 58s
  • 26.2 miles
  • 14m 37s  min/mile

The course was beautiful. Lot's of spectators except for a somewhat lonely portion at the 10/20 Mile mark. Lot's of clay path. I stopped twice to change into dry socks...kept my feet comfortable. Chicken broth was a welcome snack around 15mi mark.
What would you do differently?:

On a few occasions I linked up with some walkers and my walk breaks went a bit too long. I have no doubt I could have shaved 15 minutes if I limited my walk breaks to shorter intervals. I ran (jogged actually) the last 6.2 miles and still felt very strong at the finish.
Post race
Warm down:

walk to pick up the bike. kept moving for about 30 minutes then watched the rest of the finishers come in.

What limited your ability to perform faster:

Two factors: 1. The wind on the bike course took me about 30 minutes off my target.

2. Because this was my first Ironman I was a bit more conservative than I needed to be. I don't regret this decision becuase it got me to the finish.

Event comments:

Given my times/rankings some people may question why I ranked most of my performance indicators as "good". The fact is I had a good race plan and I stuck to it. I did not give into pride/ego and kept my heart rate exactly where (or somewhat below) I had planned. My target finish time was 15hr. The strong wind caused me to slow my bike pace a bit thus the 15.5hr finish.

Ironman is the first endurance event I've ever done where I wasn't sure if I'd make it to the finish line. Getting there was a life changing experience.

The temperature was almost perfect. It was actually a bit colder than I would have liked. The town of Tempe was buzzing with the event the entire time. I'll definately do this race again.

Last updated: 2005-07-09 12:00 AM
01:16:50 | 13100 yards | 35s / 100yards
Age Group: 163/277
Overall: 859/1800
Performance: Good
Suit: QR Hydrofull
Course: 1 loop rectangle in Tempe Town lake. Fresh water River. Murkey.
Start type: Wade Plus: Shot
Water temp: 61F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 14:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
07:26:57 | 112 miles | 15.04 mile/hr
Age Group: 255/277
Overall: 1659/1800
Performance: Average
Wind: Strong with gusts
Course: 3 loops including a 6 mile "city loop".
Road: Smooth Dry Cadence: 80
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 08:59
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal Good
06:22:58 | 26.2 miles | 14m 37s  min/mile
Age Group: 247/277
Overall: 1516/1800
Performance: Good
Course: Double loop mostly through parks with some residential. Slight uphill grade on the way out.
Keeping cool Good Drinking Just right
Post race
Weight change: %n/a
Overall: Good
Mental exertion [1-5] 5
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: Good
Race evaluation [1-5] 5

2005-07-09 12:38 PM


Subject: Ironman Arizona

2005-07-09 2:26 PM
in reply to: #193763

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Subject: RE: Ironman Arizona

Great Job Ironman!!

You have so much to be proud of ...your raced your plan and came in strong. It is inspiring!

You rock!! I hope one day to be able to write an Ironman race report too.

2005-07-09 4:20 PM
in reply to: #193763

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Bellingham, Washington
Subject: RE: Ironman Arizona
2005-07-09 9:15 PM
in reply to: #193763

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Marietta, Ga
Subject: RE: Ironman Arizona
Tom, outstanding!  It was great to catch up with you in Boca.  Please send me the link to the website that published your book.  Very cool.
2005-07-09 9:24 PM
in reply to: #193763

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molto veloce mama
Subject: RE: Ironman Arizona
congratulations, ironman! sorry to hear about the wedding ring though. i had to have mine sized down this spring after almost losing it in the pool. again, congrats. so impressive!
2005-07-09 9:26 PM
in reply to: #193763

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Hurst, Texas
Subject: RE: Ironman Arizona
Great job!  I can't wait for the day that I am writing a similar report.  Way to stick to your plan, and run your race...kudos!

2005-07-09 10:57 PM
in reply to: #193763

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Bay Area, CA
Subject: RE: Ironman Arizona

Good job!  Sounds like you raced your plan and it worked really well for you.

As far as speed being an indication of "good" I don't think so.  I think you should rank it based you how you felt you did compared to yourself, so yeah, you did good.

(It always makes me laugh on this site when someone posts a RR with 8 min/mile times and ranks their race "bad." - I wish I could be that bad. )

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