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Ironman Louisville - Triathlon

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Louisville, Kentucky
United States
World Triathlon Corporation
Total Time = 10h 35m 37s
Overall Rank = 141/2600
Age Group = 40-44
Age Group Rank = 27/397
Pre-race routine:

4:15 a.m. cup of coffee, two bags of instant oatmeal, two english muffins with peanut butter, large glass of water. Out the door by 5:10 and headed to the start!
Event warmup:

Went to T1 just to make sure the tires hadn't flatted overnight and drop the special needs bag (two bottles of CarboPro/Ironman Perform mix). All good with the bike so off on the mile walk to the swim start. Feeling ready for the day.
  • 1h 04m
  • 3800 meters
  • 01m 41s / 100 meters

I had a good swim. Both practice swims of the IM distance were right around 1:05. I knew if I could swim straight I should be under 1:10 and was pleasantly surprised to see the time.
Transition 1
  • 06m 19s

I'm not sure how to speed up T1. I think part of it is the course layout, but I always seem to be slow here.
  • 5h 42m 19s
  • 112 miles
  • 19.61 mile/hr

I really took it slow and steady for the first 90 minutes. I drank every fifteen minutes, as I knew hydration would be the key to a good race for me. I had ridden the course in 5:39 during training, and told myself to try to ride a 5:40. I tried to consume two bottles an hour and the goal was to pee 3 times on the back. I ended up going 5 times, which cost me 7 minutes, but well worth it in the end. I went steady for the 3.5 hours and took it easy again at the end. I was getting passed liked crazy on the way in, but knew I would be seeing most of them again very soon. Without the pit stops it would have been a 5:35 split. I felt ready to run well.
Transition 2
  • 05m 17s

Fairly good T2. Changed quickly and was out of the tent. One final pit spot at the port-o-potty and I was onto the run course.
  • 3h 37m 42s
  • 26.2 miles
  • 08m 19s  min/mile

I felt very good for the first half of the run. Strong and smooth with good form. I ran every aid station but still managed to get in the liquids and a gel every 30 to 40 minutes. The pain crept in around mile 19 and from then to 23 it was a struggle to stay on pace. I walked each aid station after 18 but ran well in between and managed to keep all splits under 9 and mostly around 8.5. I saw mile 24 and knew I was home. I ran past the last aid station without stopping and made my way to the finish. I slowed down once I hit the chute and found the family cheering alongside. I gave hi-fives to all and made sure to take it all in this time. It felt awesome to cross the line for a second time...and with a 1:37 minute PR!!!! Incredible race for me.
What would you do differently?:

Not a thing.
Post race
Warm down:

Stopped to chat with friends and family and made sure to take in the liquids. What a difference between 2010 and now. No IV's and I felt really good. Still couldn't stomach the pizza though. We drove home for a shower and then made it back to the line by 10:30 to cheer on the remaining participants and watch the last guy cross. What a day.

Last updated: 2013-09-01 12:00 AM
01:04:00 | 3800 meters | 01m 41s / 100meters
Age Group: 56/397
Overall: 332/2600
Performance: Good
Suit: Non wet suit
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 06:19
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
05:42:19 | 112 miles | 19.61 mile/hr
Age Group: 69/397
Overall: 332/2600
Performance: Average
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
Time: 05:17
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
03:37:42 | 26.2 miles | 08m 19s  min/mile
Age Group: 27/397
Overall: 141/2600
Performance: Good
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2013-09-01 10:19 AM

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Chantilly, VA
Subject: Ironman Louisville
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