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Ironman Arizona - TriathlonFull Ironman

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Tempe, Arizona
United States
World Triathlon Corporation
62F / 17C
Total Time = 12h 23m 1s
Overall Rank = 973/2600
Age Group = 50-54
Age Group Rank = 53/200
Pre-race routine:

Got on site on Thursday afternoon. Checked into Tempe Mission Palms and went got my bike from Tri Bike Transport. All was well. Went for a little spin and run.

Friday: Got registered and went for a short spin and run.

Saturday: Laid out all 5 bags of stuff and eventually dropped run and bike bags along with the bike in the afternoon. Got my hamstring Kneisio taped at the hotel. Time to get off feet and try to sleep.

Race Morning:
* Got some breakfast - ate pretty well
* Loaded food on bike and got in the biff line for one last dropoff.
Event warmup:

Got suited up and ready for the penguin walk to the water. Didn't want to get in too early as the water temp is pretty chilly.

As we're standing in the crowd, I realized that all the 'water' on the concrete was pee. Can't blame folks, but I waited till I got to the water to take care of business.

As I swam out to the start I heard the announcer say 'GET OFF MY DOCK!!' to the folks that were waiting to get in. It's togh to get 2500+ folks in the water in 20 minutes but I guess it happened.
  • 1h 19m 25s
  • 4224 yards
  • 01m 53s / 100 yards

Being a left side breather I like to limit getting into the scrum by hugging the left side. This way I can see folks approaching on my right and avoid contact from the left.

On this course it turns out this is the long way around. On each end of the field is angled back together and a scrum around the buoys ensues. I didn't have alot of contact so was pretty relaxed the whole time.
What would you do differently?:

I'd probably hug the right side a bit more and avoid being scrunched back into the field on each end of the course.
Transition 1
  • 09m 5s

This time doesn't surprise me because of the distance of the run to the changing tent. I got my gear bag, headed into the tent. I took my time and put on dry bike shorts, jersey, etc. Headed out to my bike and someone handed it to me on the way through.
What would you do differently?:

Not alot. If I were really looking to cut time, I could do so here.

  • 6h 05m 13s
  • 112 miles
  • 18.40 mile/hr

Plan was to average < 150 watts for the entirety and to make sure the first loop was well below that.

First loop out I took my time and got settled in. Very congested for the first few miles. Folks got stretched out after. Averaged 145 watts and 16.5 mph on the way out and hit the top of the hill. Food/water consumption was spot on. Hit the downhill on the way back and got a super tail wind. Averaged 140 watts for the first loop and was under 2 hours so I had high hopes of breaking 6 hours for the duration.

2nd loop. Headed back out and realized that I'd not used my small ring at all on the way out. Wattage was good. MPH was great. Food/water consumption was good. Head back down the hill and realized why I hadn't used the small ring. Wind had switched to the south and was right into us on the way back. Severly cut into the bike average.

3rd loop. All went well. Tailwind on way out. Headwind on way back. Glad to be done, but followed plan as expected.
What would you do differently?:

Not alot. This was my best ever IM bike split so I'm very pleased.
Transition 2
  • 06m 20s

Did a pretty good job here. Got my run gear bag and go assistance with my running jersey. Got a little vaseline for a hotspot on my toe. Got lathered with sunscreen on my way to the course and headed on my way.

  • 4h 42m 58s
  • 26.2 miles
  • 10m 48s  min/mile

My plan was to run - however fast - everywhere but through the aid stations. Walking has been my nemesis in my previous three IM's. I always start out with good intentions, but eventually chat with folks along the way and end up walking alot - which can add many minutes to the journey.

Well...I ended up running for about 14 miles at sub 10 pace including my walks through the aid stations. I was pretty stoked about that. At that point I hit a bit of a dark place and connected with a guy from Georgia. Lively conversation got me through a few miles and I was back on track with walking only thru the stations.

The last couple of miles of flat along the lake I picked up the pace and was talking to the crowd with respect to being done.

I took Mike Riley's advice and really took in the crowd and excitement as I approached the finish. I actually heard my name called as I rounded the corner to the arch.

I am completely thrilled to have finally finished an IM with a time that starts with a 12.
What would you do differently?:

Run a little harder later in the race and try to avoid the couple dark areas. This was my best ever IM run split so I'm very pleased.
Post race
Warm down:

I got my medal, hat and shirt and headed to find my wingman. David had finished and I found him at the food tent. We got our photo's taken by some friends and headed to chow. Unfortunately, I didn't really feel like eating so had a couple of potato chips. Felt like hurling so headed out.

Dropped bike at tri bike transport and limped back to the hotel.

What limited your ability to perform faster:

Not alot. I still think I can run a better marathon but am feeling great about keeping the demons at bay for the bulk of the distance.

Event comments:

I'd highly recommend this course for anyone looking to PR an IM. The swim is chilly, but manageable. The bike is pretty flat and would be smoking fast if there is no wind. The run is pretty flat.

Another well run IM.

Last updated: 2011-11-23 12:00 AM
01:19:25 | 4224 yards | 01m 53s / 100yards
Age Group: 59/200
Overall: 1125/2600
Performance: Average
Suit: Full
Course: Rectangle in Tempe Town Lake
Start type: Deep Water Plus:
Water temp: 62F / 17C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
Time: 09:05
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
06:05:13 | 112 miles | 18.40 mile/hr
Age Group: 65/200
Overall: 1104/2600
Performance: Good
Wind: Headwind with gusts
Course: 3 'loop' out and back. Flat to uphill on the way out. Downhill to flat on the way back x three.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 06:20
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:42:58 | 26.2 miles | 10m 48s  min/mile
Age Group: 53/200
Overall: 973/2600
Performance: Good
Course: Three loop course. This is touted as a flat course and mostly is, but the ramps up and down the bridge decks along with the one hill on the loop make this challenging. Sunny and warm the first loop. Sun setting on the second was comfy. Sun mostly down on the third. Very comfy.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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

2011-11-23 8:21 AM

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, Minnesota
Subject: Ironman Arizona

2011-11-23 8:29 AM
in reply to: #3912928

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Extreme Veteran
Subject: RE: Ironman Arizona
Great job, congrats!  It sounds like your bike and run were strong improvements over past races, which is a bonus on top of your final time.  Excellent!
2011-11-23 8:46 AM
in reply to: #3912928

Subject: RE: Ironman Arizona
Sounds like you had a good day, Congrats !
2011-11-23 9:19 AM
in reply to: #3912928

Subject: RE: Ironman Arizona

Edited by mbare 2011-11-23 9:21 AM
2011-11-23 7:08 PM
in reply to: #3912928

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Subject: RE: Ironman Arizona
Great job my friend. Very strong performance. It's good to hear you talking about working through the dark areas and persevering. I wish I had known I was going to get in so I could have talked you in to signing up again.
2011-11-25 2:46 PM
in reply to: #3912928

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Extreme Veteran
Subject: RE: Ironman Arizona

Congratulations.  I was so impressed with your time - especially the run.

Good to see you in WBL Wed - didn't see you at the race Thurs. but there were quite a few people.


2011-11-25 4:23 PM
in reply to: #3912928

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Lacey, Washington
Subject: RE: Ironman Arizona
Great job out there! Congratulations!
2011-11-29 2:16 PM
in reply to: #3912928

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Subject: RE: Ironman Arizona
congrats...fantastic job out there..
2011-11-29 3:00 PM
in reply to: #3919283

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, Minnesota
Gold member
Subject: RE: Ironman Arizona
Great race!   Congrats on the "time that starts with a 12".   You nailed that for sure.
2011-11-30 12:00 PM
in reply to: #3912928

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Extreme Veteran
Subject: RE: Ironman Arizona

It was great to see you at the race.  Here are some of the pictures I took.






IMG_0718_Small.jpg (69KB - 14 downloads)
IMG_0735_Small.jpg (73KB - 11 downloads)
IMG_0755_Small.jpg (86KB - 8 downloads)
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