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Ironman Coeur d'Alene - TriathlonFull Ironman

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Coeur d'Alene, Idaho
United States
Ironman North America
Total Time = 12h 51m 9s
Overall Rank = 935/
Age Group = M40-44
Age Group Rank = 181/322
Pre-race routine:

Woke up and press the start button on the coffee maker, coffee went everywhere but in the pot. Wiped coffee and grounds from the counter, stove, and floor. Made a new pot but I needed ot leave before it got done so no coffee :( Got to transition and pumped my tires up, put my bottles in the cages, picked up my gear bags, and then **BOOM** followed by a chorus of "Oh that sucks" from everyone in the transition. Yes, rear tube blew. Since I still had my special needs bag I stole the tub e from it and put it on the wheel. I had two tubes in my saddle bag with good valve extenders but the tube in special needs had the cheapo Zipp extender (rented 808's on the back). I don't know if you have ever used Zipp extenders but they SUCK. I borrowed a pump but couldn't get air in the tube. After 10 minutes, a whole bunch of swearing, and considerable panic my tube was finally full. So far a great morning but I figure I should have used up all my bad luck for the day.

I proceeded to take care of putting my special needs bags where they belong and added a rain jacket and warmer shirt to my transition bags as the weather turned out to be pretty iffy.

Event warmup:

Warmup? Just standing around shivering because it was too damn cold. I really am a So Cal boy now and don't do well in cold.
  • 1h 24m 8s
  • 4224 yards
  • 01m 59s / 100 yards

Then I got to the swim start..... Well, the ocean looked fairly calm. OCEAN??? Isn't this a lake? What's with the whitecaps? So I stood there shivering in my wetsuit waiting to get in to the 60 degree water to warm up. Somewhere before the first turn I got tomahawked to the top of my head and thought I was about to black out. Luckily I was too busy gagging on all the water that slapped me across the face when I put my head up to clear my senses. I then swam very definsively and protected my face from some pretty aggressive people (I don't understand why - seriously why kick with all your might when you are in a huge pack nowhere near the front??).

Every now and then I found some space to swim but it always closed up pretty fast. On the second lap a couple of dudes kept swimming way off course and tried to force me with them. I had to keep stopping to let them cut in front of me and get myself on track.

I finally got done with the swim and saw 1:24. 1:24? Oh my - what happened? How am I going to make up the 10 minutes I just lost by not having an even mediocre swim for me?

The chop was brutal but I loved the feeling of it actually being Ironman day. You think/ dream of that day all year after you sign up and it was finally here.

What would you do differently?:

I think I need to seed myself further up front and let the faster people get by me as I keep getting stuck behind slower people and don't want to bull through them.
Transition 1
  • 05m 8s
  • 5h 50m 44s
  • 112 miles
  • 19.16 mile/hr

I saw my family at the end of my row picking up my bike - surely a huge pick me up. My little kids get so excited at races and that gets me going.

Cool bike course, definitely harder course than last year but very fun. During some of the flat sections my HR was super low (120's) and my speed was in the mid 20's - YES! I kept myself in control and didn't go to hard the whole way. Even though I kept in control the last few climbs on the second lap I got out or the aero position which is my first sign that I am starting to get tired.

I was way back in the pack from my crappy swim so I couldn't get up to people that know how to ride. There were a bunch of people that would pass and then slow down, pass and slow down..... I always worry about drafting so this forced me to slow down to get out of their draft zone. Very surprised to see I was 333 overall bike split, really could have put the hammer down but didn't.

Saw my family and friends camped outside of a wine bar at the Hayden town line. Again a nice pick me up as we headed into the rolling section out of town and came back into town into the wind.
What would you do differently?:

Sice it was cool I figured I could eat a little more than I planned. Next time I'll stick my plan better.
Transition 2
  • 02m 44s

I almost dropped my bike at the dismount line. Luckily the volunteer was right there and caught it. I love my bike and it would have freaked me out if it hit the ground. Did I mention I love my bike???
What would you do differently?:

Forgot to change my shorts. Let's just say they were a victim of being well hydrated and when the sun got to them on the run the smelled pretty yucky.
  • 5h 28m 7s
  • 26.2 miles
  • 12m 31s  min/mile

Got to the run feeling very good. My rule was to run to the next aid station and walk as much as needed once there but not to walk in between no matter what. I told myself to turn myself inside out if I had to but get to that next aid station. Ok. Why weren't the aid stations 1 mile apart??? First aid station was at about 1/3 of a mile, then one at 1.25 (or so) and then way, way to almost 3. So I ran too far without walking and also at too fast a pace. Just past mile 5 I got incredibly nauseaus and dizzy. If I ran I had to look for a place to puke until I got lightheaded enough to think I was going to fall over. So I walked, and walked..... At mile 14 the chicken soup appeared and that settled my stomach, then I added coke, and a few miles later I was running again.

It really sucks when (about mile 7) your hopes, dreams, plans for the year are all laying on the side of the road and you still have 19 more miles to go. I really wanted to just quit. I heard people telling each other just keep moving forward and you will be an Ironman. That just wasn't what I wanted. I wanted to run a good race - I wanted to run the marathon. After a little bit I realized I could still break 13 hours so I set that as my goal and got mad with it. That actually helped and I was able to mostly run from about mile 17 on.

During the real dark times, as I contemplated dropping out, I knew there would be a thread on BT with everyone watching, and I didn't want to let all the people who supported me over the years down. That was a very powerful motivator and that definitely kept me moving.

Post race
Event comments:

I love this race. Coeur d'Alene is a great town and incredible area. Each time I've been there I felt like this is how life should be. If you have the chance you should check it out.

I rarely saw any BTers this year. I saw Bryan the last few miles of the bike and then somewhere on the first lap of the run. He was looking great as I managed to look at him through one eye as I was feeling terrible. I also saw Doug a few times on the run. After I saw him the first time I kept waiting for him to pass me but that wasn't to be this year. I'm sure he will have plenty of chances to blow by me in the future. I saw Bonnie during my last mile being Bonnie - she was jogging along talking to somone at the side of the road telling him anyone can do it if they set their mind to it. I'm in awe of her attitude and wish I could have stayed to see her finish. How cool
was it when she got a standing ovation at the athlete dinner?

I missed my goal by 20 minutes but still beat my last year's time by 44 minutes. There was no second lap monkey spanking this time but that monkey will pay some day.

IMCDA 09??????

Last updated: 2007-06-30 12:00 AM
01:24:08 | 4224 yards | 01m 59s / 100yards
Age Group: 194/322
Overall: 1157/
Performance: Bad
Suit: Orca Predator Full
Start type: Run Plus:
Water temp: 0F / 0C Current: High
200M Perf. Below average Remainder: Bad
Breathing: Below average Drafting: Below average
Waves: Navigation: Below average
Rounding: Below average
Time: 05:08
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
05:50:44 | 112 miles | 19.16 mile/hr
Age Group: 71/322
Overall: 333/
Performance: Good
Wind: Some
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:44
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:28:07 | 26.2 miles | 12m 31s  min/mile
Age Group: 0/322
Overall: 0/
Performance: Below average
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]

2007-06-30 3:50 PM

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Newbury Park, CA
Subject: Ironman Coeur d'Alene

2007-06-30 11:00 PM
in reply to: #867255

Subject: ...
This user's post has been ignored.
2007-07-01 4:06 AM
in reply to: #867255

Coeur D'alene, ID
Subject: RE: Ironman Coeur d'Alene
Excellent race and RR Paul.  Sorry I missed you this year but hopefully we'll catch up on 2009.  Congrats on a great bike and for sticking it out during the run.
2007-07-01 10:53 AM
in reply to: #867255

Chesapeake, VA
Subject: RE: Ironman Coeur d'Alene

Great race Paul, especially the bike!  Yeah - I hear you about the mile 7 run bonk.  That is about where it got me as well.  Thanks for the positive vibes that you expected me to pass. As you said, this year it wasn't meant to be.

IM CdA '09 - I am in!!!!!  Let's spank that run course together!!!! 

It was nice finally meeting you. 

2007-07-01 11:27 AM
in reply to: #867255

Coeur d'Alene, ID
Subject: RE: Ironman Coeur d'Alene
Good race Paul!  Come back in 09, but be prepared...race is a week earlier due to some conflicts at the Resort.
2007-07-01 2:56 PM
in reply to: #867255

Nashville, TN
Gold member
Subject: RE: Ironman Coeur d'Alene
Great race Paul.  Nice job on the bike.  You caught me in downtown on the first lap and I tried to catch you but you were flying.  Job well done

2007-07-01 3:24 PM
in reply to: #867255

Subject: RE: Ironman Coeur d'Alene
Nice to meet you Paul...I never saw you not smiling.  Great perseverance, you're tough!
2007-07-01 3:59 PM
in reply to: #867255

La Crosse
Subject: RE: Ironman Coeur d'Alene

I missed my goal by 20 minutes but still beat my last year's time by 44 minutes. There was no second lap monkey spanking this time but that monkey will pay some day.

Yeah, I was with your race report right up until the end there, and then you lost me.

Hell of a race, PGold.
2007-07-01 7:02 PM
in reply to: #867255

Dallas, TX
Subject: RE: Ironman Coeur d'Alene
You did a great job! Looks like a fast race to me! Sorry that your run wasn't what you planned, but you gutted it out and made it through.

2007-07-02 9:26 AM
in reply to: #867905

Newbury Park, CA
Subject: RE: Ironman Coeur d'Alene

stupidnickname - 2007-07-01 12:59 PM
I missed my goal by 20 minutes but still beat my last year's time by 44 minutes. There was no second lap monkey spanking this time but that monkey will pay some day.
Yeah, I was with your race report right up until the end there, and then you lost me. Hell of a race, PGold.

Here's the deal with the second lap monkey - It is from an article written by Rich Strauss at Crucible Fitness.

The purpose of the swim is to get you on the bike.
The purpose of the bike is to eat for the run.

The purpose of the first run lap is to put money in the bank to pay the monkey that will jump on your back the second lap. The Second Lap Monkey. He is very a big monkey.

If this is your first Ironman, you have probably felt in your training everything that you will feel on race day, except the Second Lap Monkey. You can’t train for that.

The Second Lap Monkey carries a big stick, and its name is Pain.

Love it, hate it, get angry at it. Breathe it with every breath, feel it with every step and use it. It lets you know you are still alive, more alive than most people will ever be in their whole lives. The clock keeps on ticking and everything bad must eventually come to an end.

All you have to do is keep running in a straight line until someone tells you to stop.

2007-07-02 5:36 PM
in reply to: #867255

Littleton, Colorado
Subject: RE: Ironman Coeur d'Alene

It was great to meet you! My family really enjoyed visiting with you at dinner.

I am in awe of that bike split!  Absolutely amazing!  You may not have made your goal, but a 44 minute improvement is HUGE!

2007-07-02 6:13 PM
in reply to: #867255

Portland, OR
Subject: RE: Ironman Coeur d'Alene
Paul - You are awesome and 44 minutes is amazing! I loved your race report and of course your comments about me just cracked me up

I'm totally in for IM CDA 2009 - Bring that monkey on!
2007-07-02 9:37 PM
in reply to: #867255

Subject: RE: Ironman Coeur d'Alene
Your bike time was just amazing! You have some incredible legs!

Sorry I was unable to meet up with you BT'rs this year, but 2009 sounds good to me too!
2007-07-02 9:57 PM
in reply to: #867255

Extreme Veteran
Colorado Springs, CO
Subject: RE: Ironman Coeur d'Alene
awesome race brother. Way to suck itup and dig yourself out. PS. I think the monkey is a love/hate relationship for all of us.
2007-07-03 4:44 AM
in reply to: #867255

Extreme Veteran
Brisbane, Australia
Gold member
Subject: RE: Ironman Coeur d'Alene

Inspirational stuff!! well done sticking it out through the "dark patches"


2007-07-03 5:43 AM
in reply to: #867255

Extreme Veteran
Subject: RE: Ironman Coeur d'Alene
Congratulations on a huge PR...44 minutes...Wow!

My fave part of your report is when you talk about the brutal chop and yet really wrapping yourself around the feeling of it being IM RACE DAY! I think we can all learn from that ability to stay in the moment...

Your bike split? Amazing!

You will rip up that marathon course in '09!

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