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Ironman Arizona - TriathlonFull Ironman


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Tempe, Arizona
United States
Ironman North America
78F / 26C
Sunny
Total Time = 12h 21m 10s
Overall Rank = 623/2066
Age Group = M25-29
Age Group Rank = 45/133
Pre-race routine:

Woke up 3hrs before race start. I had had an ensure a couple hours earlier when I woke up and then went back to sleep. Had a bagel, some coffee, a smoothie and 2 bananas for breakfast.
Got body marked, bike tires pumped, etc.
Put on wetsuit and headed to swim start. Sipped on gatorade endurance until 15min before start.
Jumped in the water, swam up to the start line, and waited!
Event warmup:

None!!
Swim
  • 1h 12m 7s
  • 4224 yards
  • 01m 43s / 100 yards
Comments:

Overall, very happy with this swim. This is about 10sec/100yds faster than my pace in any previous tri. Started ~10-15 rows back close to the buoy line. Never had any breathing problems or anything. Got smacked a few times, but just repositioned my googles and kept going. Took care to avoid heavy kickers, and basically swam a catch-up drill stroke when needed, with one arm out in front for protection.
Didn't have to sight much, just made sure I was going the same direction as everyone else. I was almost dead on a lot of the buoy lines, and even swam straight into one of them. It got crowded a few times, but I dealt with it well and had no issues.
What would you do differently?:

Nothing.
Transition 1
  • 04m 31s
Comments:

Good, fast transition. There was a long run, which is most of the time. Otherwise, got some wetsuit strippers to help with my suit, then did the long run, and then just put on socks, shoes, sunglasses, helmet, sunscreen and went.
What would you do differently?:

Nothing.
Bike
  • 6h 30m 40s
  • 112 miles
  • 17.20 mile/hr
Comments:

Wind was just brutal, especially on the last lap. This made the bike the toughest part of the day. But, I dealt with it well.

Strategy: I took the first out section really easy, probably too easy. I was just cruising, but my speed was over 18mph so I was happy. HR was in zone 1. I got into a "race zone" after 10-15miles, and got my HR where I wanted it. On laps 2 and 3, I upped my effort on the out sections, when there was a tailwind, and then just held steady effort and bided my time for the ride back against the wind. Took a minute before the turnaround each lap to stretch on the bike, get out of the aerobars, and prepare myself mentally for ~17 miles of headwind and make sure I could stay in the aerobars during that time. Overall, I think this strategy worked well.

Nutrion/Hydration: Used perpetuem (8 servings), then ~3-4 hammergels, then shot blocks and 2 latte powergels (with caffeine, for an extra kick). Used endurolytes powder every 30-60 minutes, and took 1-2 water bottles every aid station to refill and pour over myself. I felt a little bloated around the last third of the bike. I kept up the nutrition plan until ~20-30min before the end of the bike, and then used straight water to let my stomach settle for the run.

Somehow, I feel that I should just be a stronger biker. I was getting passed my EVERYBODY during the first lap of the bike.
What would you do differently?:

Nothing, other than become a stronger biker.
Transition 2
  • 03m 7s
Comments:

Smooth transition. Hopped off the bike, gave it to a volunteer, ran to get my change bag. Had the plan memorized and so knew what to do: helmet off, shorts & socks off, new shorts & socks on. Shoes on, stick stuff in pockets, grab race belt and go.
What would you do differently?:

Nothing.
Run
  • 4h 30m 48s
  • 26.2 miles
  • 10m 20s  min/mile
Comments:

Overall, a very good run. I had dreamed of a 4hour ironman marathon, but knew it wasn't going to be when my mile splits were in the 9:30-10:30 range after I got going. But I wasn't going to ruin the day and push myself towards a 9m/m pace early on only to wind up walking at 16m/m later.
Basically, I just kept going, and going, and going at an easy-moderate effort. The run is 3 laps of a ~5mile loop and ~3mile loop shaped like a figure 8. So, I was always just running 3-5 miles. I definitely could have pushed harder, especially on the last lap, if not the whole 2nd half of the marathon. But at that point I knew I wouldn't break 12 hours, but also knew I'd come in before 12h30m, so I said screw it and just kept steady effort. My heart rate overall for the run was quite low compared to what it usually is in training, which often happens for me. So, I couldn't use my HR plan, so I just used RPE and kept going at a comfortable pace, never pushing too much. I knew that my steady, gradually slowing pace would get me across the finish line, whereas blowing my load could reduce me to cramping or walking or some other problem. So, I just held steady.

Nutrition/Hydration: Took water at every aid station. For the first 18 miles, had a couple shot bloks or a gel at every 2nd-4th aid station. After that I switched to coke. Used endurolytes powder about every 45-60minutes. Also got ice at most every aid station and ran with it cupped in my palm to keep cool. Put a fresh wet sponge on the back of my neck at every aid station as well. Overall, nutrition, hydration, and temperature regulation were perfect.
Also, I ran the entire marathon except for the aid stations and a couple powerwalks up the "hills". Besides finishing, this was a major goal of mine.

Heart Rate data:
AvgHR 148
MaxHR 175
Z1 time: 4h26m59s
Z2 time: 2m59s

Mile 1: 8:23, AvgHR 157
Mile 2: 9:00, AvgHR 161
Mile 3: 9:38, AHR 159
Mile 4: 9:34, AHR 154
Mile 5,6,7: 9:30/mi, AHR 158
Mile 8: 9:43, AHR 151
Mile 9: 9:41, AHR 152
Mile 10: 9:49, AHR 151
Mile 11: 10:30, AHR 149
Mile 12: 10:44, AHR 143
Mile 13: 11:03, AHR 142
Mile 14: 10:45, AHR 147
Mile 15: 10:20, AHR 149
Mile 16: 10:25, AHR 145
Mile 17: 11:05, AHR 142
Mile 18: 10:52, AHR 140
Mile 19: 10:58, AHR 143
Mile 20,21: 10:58, AHR 144
Mile 22: 10:33, AHR 146
Mile 23: 11:08, AHR 145
Mile 24: 11:02, AHR 143
Mile 25: 11:16, AHR 143
Mile 26.2: 10:36, AHR 147
What would you do differently?:

Nothing. In retrospect I probably could have pushed harder, but I had a solid run and executed well.
Post race
Warm down:

Just tried to keep walking, which was a good thing. If I just sat down and stayed sitting I would be so much more sore right now.
After collecting all my crap, went out with my 7-man-strong support crew for some beer and a bacon cheeseburger!! :)

What limited your ability to perform faster:

For starters, if it weren't so windy I would have gone faster!!
Also, I could have pushed harder at the end of the run, probably cutting 5 minutes off my run time, maybe more. But, really, I have nothing to complain about. I trained well, and executed a great race.

Event comments:

First, I really need to thank all of you here at BT, especially the coaches, Mike Ricci in particular. Knowing there were people following me online helped me push through the wind and pain. And all the monthly challenges helped me hit numerous smaller goals along the way to IMAZ. Thanks, BT!!!! There is just no way I would have finished this race without this site.

Overall, I'm thrilled with my race. I had a great race. No problems at all. Somehow, my placings for this race are WAY above what they were for any of my half iron races. I am always in the bottom third to bottom quarter, and yet here I was in the TOP third for the run and overall. Even the bike, my slowest, I was around the 50% mark.

Somehow, it all feels very anticlimactic. I don't know why. The training was really harder than the race, for one thing. Also, I knew I was prepared, and I knew I would finish, short of drowning or crashing. Not because it's easy, but because I had worked so hard for so long, there was no well in hell I was going to let anything get in my way of crossing that line. There was really no question in my mind that I would get across that line. Not finishing was not an option. Truly, the hard part was getting to the start line, after that I just did what I was supposed to do.

I did want to break 12 hours, but really all that matters is that you finish. And I know that the only reason I didn't break 12 hours was the absurdly strong winds. Because you can bet your ass if I was close to that 12hr mark, I would have pushed myself harder for the end of that run. But, really, whether it's 10, 12 or 17 hours, we all still did an ironman and that's all that matters.




Last updated: 2006-05-08 12:00 AM
Swimming
01:12:07 | 4224 yards | 01m 43s / 100yards
Age Group: 65/133
Overall: 770/2066
Performance: Good
Suit: Desoto full suit
Course: 1 loop
Start type: Deep Water Plus: Shot
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 04:31
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
06:30:40 | 112 miles | 17.20 mile/hr
Age Group: 73/133
Overall: 1001/2066
Performance: Good
AvgHR 131 MaxHR 180 Z1 time: 6h12m51s Z2 time: 14m57s Z3 time: 51s Z5 time: 28s Lap 1 AvgHR: 132 Lap 2 AvgHR: 134 Lap 3 AvgHR: 129
Wind: Strong with gusts
Course: 3 loops of an out/back course.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:07
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike
Racking bike
Shoe and helmet removal Good
Running
04:30:48 | 26.2 miles | 10m 20s  min/mile
Age Group: 44/133
Overall: 545/2066
Performance: Good
Course: Mostly flat 3-loop course around Tempe Town Lake. Saw spectators twice each lap, for 6 times total during the run.
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
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] 5

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2007-04-17 12:48 AM

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Expert
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Seattle WA
Subject: Ironman Arizona


2007-04-17 1:27 AM
in reply to: #764275

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Pro
4206
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Los Angeles, CA
Subject: RE: Ironman Arizona
Great race and report. Especially liked the event comments section. You'll break that 12 hour mark next time. Again, congrats on a great race!!!
2007-04-17 2:03 AM
in reply to: #764275

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Elite
2553
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Tucson, AZ
Subject: RE: Ironman Arizona
Very solid race! Congrats on a job well done! Sounds like it was the perfect execution of a plan. Now enjoy the recovery time!
2007-04-17 2:53 AM
in reply to: #764275

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Elite
3481
20001000100100100100252525
Lakewood, CO
Subject: RE: Ironman Arizona
Congrats on all the hard work that made the day seem "easy"
2007-04-17 5:53 AM
in reply to: #764275

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Expert
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Chesapeake, VA
Subject: RE: Ironman Arizona
Your hard work paid off Congratulations! you are an IRONMAN!
2007-04-17 8:10 AM
in reply to: #764275

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Expert
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Subject: RE: Ironman Arizona
Nice job and congrats


2007-04-17 8:22 AM
in reply to: #764275

Extreme Veteran
340
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Cary, NC
Subject: RE: Ironman Arizona
So proud of you and your asskicking IM!  Sounds like you couldn't have executed a better race Tom--way to go.  So, when's the next one...
2007-04-17 8:32 AM
in reply to: #764275

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Expert
1160
10001002525
Avon, CT
Subject: RE: Ironman Arizona
Sounds like a perfectly executed effort. Congratulations! Your performance is especially impressive because much of your training was during the winter months in CT! Major props for braving the sh*tty weather to take care of business.
2007-04-17 8:36 AM
in reply to: #764275

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Pro
4675
20002000500100252525
Wisconsin near the Twin Cities metro
Subject: RE: Ironman Arizona
Great race and report.  Congratulations.
2007-04-17 8:51 AM
in reply to: #764275

Pro
3903
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Andover
Subject: RE: Ironman Arizona
Well done, Tom!
2007-04-17 8:56 AM
in reply to: #764275

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Master
2314
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Gulf Shores, AL
Subject: RE: Ironman Arizona
Well prepared and well planned, then executed to perfection. Congrats!


2007-04-17 9:25 AM
in reply to: #764275

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Expert
853
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Fort Worth, Texas
Subject: RE: Ironman Arizona
Sounds like the race went so well that there is almost a let down now that it is over and you don't have to worry about it. You did AWESOME and obviously your hard training paid off. Be proud!!!!
2007-04-17 9:27 AM
in reply to: #764275

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Champion
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Dallas, TX
Subject: RE: Ironman Arizona
Looks like you had a solid race. Congratulations!

2007-04-17 9:43 AM
in reply to: #764275

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Extreme Veteran
394
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Madison,WI
Subject: RE: Ironman Arizona

Great race!  I think this is the best line from your RR, " Also, I knew I was prepared, and I knew I would finish, short of drowning or crashing."

I hope to feel the same on Sept. 9th for IMMOO.  I do not doubt that you would have hit your 12 hr mark if not for the wind.  The wind really seemed to affect EVERYONE, and you dealt with it very well.  Way to go, Ironman.

2007-04-17 10:11 AM
in reply to: #764275

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Master
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Pulaski TN
Subject: RE: Ironman Arizona
GREAT JOB OUT THERE IM!!
2007-04-17 11:09 AM
in reply to: #764275

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Not a Coach
11473
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Media, PA
Subject: RE: Ironman Arizona
Excellent race!  Way to stay within yourself for the whole day.  Congrats!


2007-04-17 11:43 AM
in reply to: #764275

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Master
1565
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SMIBville
Subject: RE: Ironman Arizona
Great RR. Congrats on becoming an Ironman. Way to stick to a plan and execute it.
2007-04-17 11:43 AM
in reply to: #764275

Extreme Veteran
392
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Northern California
Subject: RE: Ironman Arizona
Congratulations on a great race.
2007-04-17 12:00 PM
in reply to: #764275

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Master
1557
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Maine
Subject: RE: Ironman Arizona
Really excellent work - smart pacing, good nutrition, and keeping great perspective on it all. Very quick transitions too. Congratulations!
2007-04-17 1:10 PM
in reply to: #764275

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Expert
1070
10002525
North Carolina
Subject: RE: Ironman Arizona
Great Race, Tom!!! I knew you would do well!!! You had done all the work, you just needed to get there!! Congrats!! I hope to join you soon in the IM Club!!
2007-04-17 1:19 PM
in reply to: #764275

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Pro
4228
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Broomfield, Colorado
Subject: RE: Ironman Arizona
You rock, Tom!  Nice race, pretty darn fast too!


2007-04-17 3:45 PM
in reply to: #764275

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Extreme Veteran
427
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Winston-Salem, NC
Subject: RE: Ironman Arizona

Tom, first of all, you ROCK!!!

Simply an AMAZING race! You dialed in everything from your nutrition to your pacing. Such a great first Ironman.

 

2007-04-17 3:58 PM
in reply to: #764275

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Master
1480
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Plant City, FL
Subject: RE: Ironman Arizona

Way to kick Tom!! I'm so freaking proud of you!!  I was remembering back as I followed you on Sunday to when you used nose clips to swim!!   LOL!!  You've come a LONG way baby!!!

Now...let's see if you can perfectly execute the wedding march!!!   

 CONGRATULATIONS IRONMAN!!

2007-04-17 4:17 PM
in reply to: #764275

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Extreme Veteran
445
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pinoy city
Subject: RE: Ironman Arizona
congrats
2007-04-17 4:48 PM
in reply to: #764275

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Expert
902
500100100100100
Wylie, TX
Subject: RE: Ironman Arizona

Great race. You should be proud for adjusting for the weather and finishing strong. It is pretty cool that you are conscious of the fact that there are so many people following you online.

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