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Ironman Coeur d'Alene - TriathlonFull Ironman


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Coeur d'Alene, Idaho
United States
Ironman North America
61F / 16C
Sunny
Total Time = 11h 43m 17s
Overall Rank = 417/2300
Age Group = 24-29
Age Group Rank = 48/166
Pre-race routine:

woke up at 4am, ate bagel with PB, banana. about 5am, ate 3/4 of a powerbar. drank one bottle of GU2O before race and popped one gel 30 minutes before race start.
Event warmup:

put on wetsuit and try not to shiver.... Made a few arm swings to loosen up, that's it.
Swim
  • 1h 08m 26s
  • 4224 yards
  • 01m 37s / 100 yards
Comments:

wind chop was insane !!! white caps, maybe 2 feet. Race director gave option of atheltes to back out and do duathlon. Crowded for all of first lap and most of 2nd lap. stayed focus on form to make sure I was as effecient as possible throught the chop. tried to sight at top of swells so I could see. marginally effective.
What would you do differently?:

nothing.
Transition 1
  • 07m 57s
Comments:

long transisiton. put on suncreen myself using spray bottle and had to put on long sleeve jersey and gloves. That took up a lot of time.
What would you do differently?:

race in warmer weather :-)
Bike
  • 6h 06m 59s
  • 112 miles
  • 18.31 mile/hr
Comments:

hills were tough, but I feel I did a good job of hard, but not too hard. I don't think I needed as much fluid since it was cooler than what I am used to in Florida. I had to stop and pee 3 times on the bike alone.
What would you do differently?:

not drink so much in cooler weather and make sure to not drop my power bar at special needs.
Transition 2
  • 03m 46s
Comments:

helpful volunteer put allof my stuff back in my bag as I was changing. saved a lot of time. vaselin between toes worked well to prevent blisters. Well worth the the extra few seconds.
What would you do differently?:

nothing.
Run
  • 4h 16m 9s
  • 26.2 miles
  • 09m 47s  min/mile
Comments:

This is where the race started for me. Felt good for the first 10. struggled back through transition past the family. reduced to a walk by mile 15. Attempted to run several times, but walked most of mile 15-18 while taking in nutrition. started running again at mile 18 walking only the aid stations. Felt like I was floating the last 5 miles.
What would you do differently?:

more run training. I knew I was a little light cmoing in due to injury and missed workouts, but happy with my result in hnd sight.
Post race
Warm down:

hug wife, take pictures, put on warm clothes.

What limited your ability to perform faster:

hill work and longer run training.

Event comments:

Incredible experience !!!! volunteers and fans were incredible. Family was excited because the race was very spectator friendly. They said the day went by very fast. I am an IRONMAN and it feels damn good !!!!!




Last updated: 2007-01-01 12:00 AM
Swimming
01:08:26 | 4224 yards | 01m 37s / 100yards
Age Group: 0/166
Overall: 0/2300
Performance: Good
Suit: full
Course:
Start type: Run Plus:
Water temp: 61F / 16C Current: High
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Bad
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 07:57
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
06:06:59 | 112 miles | 18.31 mile/hr
Age Group: 0/166
Overall: 0/2300
Performance: Good
Wind: Strong
Course: mostly rolling hills with short steep hills in the middle section. 2nd lap was very tough on those hills.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Too much
T2
Time: 03:46
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal Good
Running
04:16:09 | 26.2 miles | 09m 47s  min/mile
Age Group: 0/166
Overall: 0/2300
Performance: Average
Course: rolling hills with strong up hill at turn around.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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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2007-06-26 10:08 AM

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Extreme Veteran
569
5002525
Colorado Springs, CO
Subject: Ironman Coeur d'Alene


2007-06-26 4:42 PM
in reply to: #860613

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Veteran
206
100100
Coeur d'Alene, ID
Subject: RE: Ironman Coeur d'Alene
Good job!  Great day out there.  Hope you enjoyed the town and will come back.
2007-06-26 5:02 PM
in reply to: #860613

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Champion
10471
500050001001001001002525
Dallas, TX
Subject: RE: Ironman Coeur d'Alene
You were a FAST Ironman out there! Great job... especially for your first one! Congratulations!
2007-06-26 6:43 PM
in reply to: #860613

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Champion
5529
500050025
Nashville, TN
Subject: RE: Ironman Coeur d'Alene

Huge Congrats on the race performance!  Sorry that we didn't meet up prior to the race.

2007-06-26 8:33 PM
in reply to: #860613

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Extreme Veteran
407
100100100100
Greenwood, SC
Subject: RE: Ironman Coeur d'Alene
Wow! You are fast! Great race.
2007-06-26 9:32 PM
in reply to: #860613

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Master
2381
2000100100100252525
Frisco, Texas
Subject: RE: Ironman Coeur d'Alene

Congratulations....IRONMAN!

TJ



2007-06-26 11:35 PM
in reply to: #860613

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Expert
839
50010010010025
Portland, OR
Subject: RE: Ironman Coeur d'Alene
Awesome, Awesome job!!!! Congratulations on a great day Ironman
2007-06-27 8:32 AM
in reply to: #860613

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Expert
919
500100100100100
Subject: RE: Ironman Coeur d'Alene
Great job out there, looks like a tough day.... Ironman
2007-06-27 9:02 AM
in reply to: #860613

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Expert
830
50010010010025
Chesapeake, VA
Subject: RE: Ironman Coeur d'Alene
Great Race...you are an Ironman...That is awesome!
2007-06-27 9:20 AM
in reply to: #860613

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Expert
762
5001001002525
San Antonio, TX
Subject: RE: Ironman Coeur d'Alene

Ironman you ROCKED it!!!

 Congratulations!

 Hope you enjoy your recovery.

 

K

2007-06-27 11:06 AM
in reply to: #860613

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Master
1253
10001001002525
Chesapeake, VA
Subject: RE: Ironman Coeur d'Alene
Great job Ken!!!!  Congratulations on a great race.  Sorry we missed each other over the weekend.  Although, there is no way I could have kept up with you on race day.  Congrats Ironman! 


2007-06-27 11:23 AM
in reply to: #860613

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Pro
4675
20002000500100252525
Wisconsin near the Twin Cities metro
Subject: RE: Ironman Coeur d'Alene
Congrats, IRONMAN!!!
2007-06-27 11:34 AM
in reply to: #860613

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Master
1471
10001001001001002525
Subject: RE: Ironman Coeur d'Alene

Way to go IRONMAN!

Hope you enjoyed our corner of the world.

2007-06-27 1:01 PM
in reply to: #860613

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Pro
4292
20002000100100252525
Evanston,
Subject: RE: Ironman Coeur d'Alene
Congratulations Ironman!  What a solid, solid race. 
2007-06-27 1:21 PM
in reply to: #860613

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Master
1978
1000500100100100100252525
Chelmsford, Massachusetts
Subject: RE: Ironman Coeur d'Alene
AWESOME job!  I'm using your race as a loose blueprint for my CdA race next year as I wanna go sub 12!  Great job, good decisions, and super work out there!  Congrats!!!!
2007-06-27 1:25 PM
in reply to: #860613

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Expert
762
5001001002525
Missouri
Subject: RE: Ironman Coeur d'Alene
Congrats Ken!


2007-06-27 1:53 PM
in reply to: #860613

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Extreme Veteran
471
1001001001002525
Northern Virginia
Subject: RE: Ironman Coeur d'Alene
wow. excellent swim and just solid all around. very impressive first IM. congratulations!
2007-06-27 3:35 PM
in reply to: #860613

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Expert
1166
10001002525
Northern VA
Subject: RE: Ironman Coeur d'Alene

Great race! Geez, under 12:00 in your first race, fast! It seems like you had a really solid day and a great pace in all 3 sports.

Congratulations!

2007-06-28 6:25 AM
in reply to: #860613

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Member
20

Clermont and Apopka, FL
Subject: RE: Ironman Coeur d'Alene

Let's see, Ken...you walk 3 miles in the marathon and then the aid stations after that and still manage to avg sub 10 min miles...hmm, I'd say your run training was rather effective!

Sounds like you had a great race.  I can't wait to here about it first hand.  I guess it's Brandi's turn to be an Ironman now, huh?

CONGRATS, IRONMAN!!!!!!!!!!!!!!!

2007-06-28 7:00 AM
in reply to: #860613

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Expert
960
5001001001001002525
Highlands Ranch, CO
Subject: RE: Ironman Coeur d'Alene

Not too shabby for your first IRONMAN.

Congrats on a great race.

2007-06-28 5:48 PM
in reply to: #860613

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Veteran
236
10010025
Reston
Subject: RE: Ironman Coeur d'Alene
Great race and awesome times!
Congrats, Ironman!


2007-06-28 8:38 PM
in reply to: #860613

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Extreme Veteran
402
100100100100
CT
Subject: RE: Ironman Coeur d'Alene
I would say you had an awesome day all around. Congrats and welcome to the family!
2007-07-01 8:15 AM
in reply to: #860613

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Extreme Veteran
569
5002525
Colorado Springs, CO
Subject: RE: Ironman Coeur d'Alene
I'm almsot teary eyed. Thank each of you for your great comments. I guess this is why they call it the "triathlon family."
2007-07-02 8:37 PM
in reply to: #860613

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Veteran
161
1002525
Williamson, GA
Subject: RE: Ironman Coeur d'Alene
Ken, I'm so proud of you!!! Great job!
2007-07-02 8:46 PM
in reply to: #860613

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Veteran
214
100100
Subject: RE: Ironman Coeur d'Alene
Wow! Awesome job! All three of your sports are strong. You don't seem to have a weakness! Overall the day was beautiful to have an IM race. Great job Ken!
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