General Discussion Race Reports! » Ironman World Championship Rss Feed  
Moderators: k9car363, alicefoeller Reply

Ironman World Championship - TriathlonFull Ironman


View Member's Race Log View other race reports
Kona, Hawaii
United States
World Triathlon Corporation
87F / 31C
Sunny
Total Time = 11h 07m 11s
Overall Rank = 1053/1785
Age Group = 40-44
Age Group Rank = 186/277
Pre-race routine:

This was my first IM ever so I may be a little wordy. My apologies.

Got to Kona 4 days early. Gave me a chance to get acquainted with the course, experience the venue and immerse myself in the spectacle that is IMWC.

In the morning, up at 4:15, standard big bowl of oatmeal, banana, cup of coffee. Walked down to the race venue. Got body marked right next to Mirinda Carfrae (how cool) and got my bike set up for the race. My family walked down with me and we went into the restaurant at the King Kamehameha so they could have breakfast and I got to sit with them in a very calm atmosphere, just a few steps away from the chaos of transition. Very relaxing. I highly recommend this.
Event warmup:

Stopped by the ART guy in transition for a little work on a sore calf muscle and then into the water. It takes 10+ minutes to get through the bottleneck into the water. You are going to have to tread water for 1-=15 minutes so I figured that would be the majority of my swim warm up.
Swim
  • 1h 19m 1s
  • 4224 yards
  • 01m 52s / 100 yards
Comments:

Walked on to dig me beach and immediately stepped on a rock. It hurt a little but I didn't think about it too much. Then it started to hurt more. I finally looked at the sole of my foot and there was a 1.5 inch long gash in the bottom of my foot, all of the way through the pad, down to the deep tissues with a moderate amount of blood leaking out. Holy cow! The race hasn't even started yet and I am in trouble. Made an executive decision that I could race on it and then ignored as much as possible for the rest of the day. It was amazingly social waiting for the gun. Cannon went off and I went with the crowd. I have swam almost 300,000 yards this year and I am still not fast but I am pretty comfortable in the water now. I just got with a group and kept swimming. My swim actually felt great. No issues. This was the easiest part of the day and before I knew it, it was over. I predicted 1:15-20 so I was right on.
What would you do differently?:

Not step on the darn rock.
Transition 1
  • 03m 44s
Comments:

Almost forgot to take off swim skin.
What would you do differently?:

Put on sunblock in T1.
Bike
  • 6h 04m 8s
  • 112 miles
  • 18.45 mile/hr
Comments:

Everybody talks about the heat and the wind. I didn't think the heat was too bad, but the wind was brutal. I guess it wasn't too bad because the pros had great bike splits but I found the wind to be pretty rough. The side winds/cross winds were not too bad but the head winds were really debilitating. The climb to Hawi was straight into the wind for the last six miles or so and I was barely moving. Luckily we got to come back down so we got six miles or so of really flying. At about mile 98 I was following a guy at what I thought was four bike lengths when a referee pulled up and called me for drafting. I didn't think I was drafting, but the ref's decision is law. It actually ticked me off and made me ride harder the last 12 miles. I probably should have been riding this hard the whole time but I was trying to conserve energy for the run.

I thought I could ride about a 5:45 for the 112 miles so I was almost 20 minutes off of what I predicted my time would be. Next time I will know I can push a little more. I also will need to continue to improve my bike fitness as this is clearly a weakness for me.
What would you do differently?:

Ride another 4-5,000 miles in prep for this. Push a little harder on the bike (but this was my first one so I didn't know for sure how hard to go). Not get a drafting penalty.
Transition 2
  • 08m 22s
Comments:

The penalty tent is in T2 so the first 4 minutes of this is in the penalty tent. Standing there with my shoes off in the penalty tent I was really aware of the gaping wound in the bottom of my foot. This is whe first time it really bothered me after the swim. Otherwise ok transition for me.
What would you do differently?:

Not have to spend four minutes in the penalty tent. Foot hurt with out the distraction of physical activity.
Run
  • 3h 31m 56s
  • 26.2 miles
  • 08m 05s  min/mile
Comments:

I started out feeling great and running 7:30ish miles. Really was able to keep up 7:30-8:00 pace for much of the race. About mile 14 I started to feel not so good. By the mile 15 aid station I knew a bathroom break was in order to avoid bad things. It looked like luck was on my side but just as I ran up to the port-a-john somebody ducked in in front of me and proceeded to take about three minutes. Frustrating but I didn't think I could make it to mile 16. Finally got in and took care of some moderately explosive "business." Felt much better after this but the five minutes or so of bathroom break really killed my pacing for this segment. Without the bathroom break I would have been well under 8 minute pace for the race.

Miles 15-19 were a pretty low point for me and I struggled to find the motivation to keep going. The whole time you are going down hill into the energy lab you know you have to come back up hill to get out. It also is a loooong way from Alii drive to the energy lab and you know that you have to run all of the way back. When I came out of the Energy Lab I know I was entering the last seven miles and decided to buckle down and finish strong. I was able to run well for this last stretch while counting down the miles.
What would you do differently?:

Beat that guy to the port a john. Be just a little stronger mentally in that middle section. I thought I could run low 3:20s high 3:teens so some area to improve.
Post race
Warm down:

Felt really good. My feet were the worst part. Big cut on my foot plus several new blisters. No real issues. Found my family. Got my medal and t shirt. Happy to have survived my first IM.

What limited your ability to perform faster:

This was my first one. I learned a lot. I really wanted to break 11 hours and without the penalty and the bathroom break I would have. I have a framework to improve upon now and after recovered a bit I will be ready to get back to work.

Event comments:

Volunteers were awesome. Race was awesome. Doing the world championship as my first IM will probably spoil me forever. Now it is time to get to work so I can come back again someday. Even if I never qualify again, I would come back as a volunteer just to immerse myself in this atmosphere again.




Last updated: 2011-10-10 12:00 AM
Swimming
01:19:01 | 4224 yards | 01m 52s / 100yards
Age Group: 217/277
Overall: 1325/1785
Performance: Good
Suit: DeSoto swim skin
Course: big rectangle
Start type: Deep Water Plus:
Water temp: 78F / 26C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Average
T1
Time: 03:44
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
06:04:08 | 112 miles | 18.45 mile/hr
Age Group: 219/277
Overall: 1375/1785
Performance: Below average
Wind: Strong with gusts
Course:
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 08:22
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal
Running
03:31:56 | 26.2 miles | 08m 05s  min/mile
Age Group: 186/277
Overall: 1053/1785
Performance: Average
Course: It is Kona. Lots of rolling hills, heat, sun, some wind.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Evaluation
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]

{postbutton}
2011-10-10 3:17 PM

User image

Master
3204
20001000100100
ann arbor, michigan
Subject: Ironman World Championship


2011-10-10 6:37 PM
in reply to: #3718102

User image

Master
1799
1000500100100252525
Houston
Subject: RE: Ironman World Championship

Grats on your first IM and a decent time.

2011-10-10 6:50 PM
in reply to: #3718102

User image

Master
2675
2000500100252525
Los Angeles, CA
Subject: RE: Ironman World Championship
Awesome performance despite the gruesome injury man!  Congratulations!
2011-10-10 6:53 PM
in reply to: #3718102

User image

Veteran
267
1001002525
Southern Ohio
Subject: RE: Ironman World Championship
Great Job!! Congratulations on your first IM...in HAWAII!!
2011-10-10 7:14 PM
in reply to: #3718102

User image

Champion
7704
50002000500100100
Williamston, Michigan
Gold member
Subject: RE: Ironman World Championship
Holy smokes amazing race and congrts on your first IM!!!! Hoep your foot is OK
2011-10-10 7:35 PM
in reply to: #3718464

User image

Master
3204
20001000100100
ann arbor, michigan
Subject: RE: Ironman World Championship
Socks - 2011-10-10 8:14 PM

Holy smokes amazing race and congrts on your first IM!!!! Hoep your foot is OK


Honestly, I can barely walk on my foot. Every step is agony. I am amazed that it hardly bothered me on race day. Endorphins or something....


2011-10-10 8:34 PM
in reply to: #3718492

User image

Champion
7704
50002000500100100
Williamston, Michigan
Gold member
Subject: RE: Ironman World Championship
wannabefaster - 2011-10-10 8:35 PM
Socks - 2011-10-10 8:14 PM Holy smokes amazing race and congrts on your first IM!!!! Hoep your foot is OK
Honestly, I can barely walk on my foot. Every step is agony. I am amazed that it hardly bothered me on race day. Endorphins or something....
yes adrenaline.  Get it checked esp if you are not up todate on your tetnus.  Doctors orders.
2011-10-10 9:38 PM
in reply to: #3718102

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship
Nice job!
2011-10-11 9:40 AM
in reply to: #3718102

User image

Master
2314
2000100100100
Atlanta, Georgia
Bronze member
Subject: RE: Ironman World Championship
AWESOME run split! Way to go on your first IM...
2011-10-12 10:30 AM
in reply to: #3719086

User image

Champion
7233
5000200010010025
Subject: RE: Ironman World Championship
congrats, thats a great time and even more so on that course, and for a first!

2011-10-12 10:47 AM
in reply to: #3718102

User image

Extreme Veteran
350
1001001002525
Houston
Subject: RE: Ironman World Championship
Congratulations! Those are awesome splits!......Jb


2011-10-15 6:14 AM
in reply to: #3718102

User image

Expert
1145
100010025
Ann Arbor, MI
Subject: RE: Ironman World Championship
Congrats on a tremendous first Ironman! Hope you enjoyed your time on the island, living it up at the big show. Way to make your run fitness deliver big time gains on this HOT course. Awesome race.
2011-10-15 6:25 AM
in reply to: #3718102

User image

Champion
6503
50001000500
NOVA - Ironic for an Endurance Athlete
Subject: RE: Ironman World Championship
Awesomeness.  That is an AMAZING 1st IM.
2011-10-15 2:38 PM
in reply to: #3718102

User image

Regular
130
10025
austin/tx
Subject: RE: Ironman World Championship
Great job and sorry to hear about the foot. I raced kona as well and felt the pains of the run out to and thru the energy lab. Climbing out of the lab was rough and probably my lowest point. However, once back on the queen K it felt like it was all down hill. Speaking of downhill, Palani was a real quad killer. Congrats!!!!!
General Discussion-> Race Reports!
{postbutton}
General Discussion Race Reports! » Ironman World Championship Rss Feed