The Swim

Crossed the chip mat and got into the water to prepare for the start. This is a Mass start in the water. This means everyone is out treading water behind the start line and when the gun goes off, we all start swimming. (Yes, everyone) Getting kicked, punched and runover is all part of the game. I felt like I was prepared for what was about to come. Got out in the water and found a place about 20 ft behind the line and proceeded to play in the water for a bit. There is a helocopter flying around taking video of us and as the sun is coming up, there is fog rising off of the water. (A very surreal picture to be sure)

The gun fires and we are off to what I think is a bit of a slow start. The folks in front of me are not swimming very fast and I am suddenly in close quarters. I polo stroke for a bit until I find some clear water and then I am off. I find myself right on the cable for the first 200 meters or so and decide the inside lane is not the best place to be so I start edging way. I find quite a bit of clear water and a pretty fast swimmer to draft off of.

I hang on this guys feet for a while but then it gets crowded again. Lots of folks all around me and I starting to get a bit frustrated. Then I am in a bit of free water and I start moving away smartly. Then it happens, Bam, I get kicked in the head so hard that I am seeing stars. Not sure where it came from since there is no one in front of me. (Probably someone who got tired and started to breast stroke off to the side of me)

I shake this off and decide enough is enough. I start focusing on steering around folks and finding a clear patch of water. After a bit of this, I realize that the pack has mostly broken up and I find another swimmer to draft of of and quickly fall right onto his feet. I follow him through the first turn and most of the way back toward the beach. Then he seems to tire so I swim around him and hope he gets the idea to draft me for a while. (Nope, there is someone else there already)

When my hands touch the bottom it is time to stand up and get out of the water. I take 3 or 4 strides and I am at the chip mat. I almost did not look at the clock because I am fearful that my first lap time is going to be dismal. So many problems out on the course, I am sure this is a very slow swim. Then I look at the race clock and it says 31:27. (Holy Crap, my fastest 1.2 mile swim ever)

Just a short run around the dock and back into the water for lap 2. Mentally, I know lap 2 will be longer because of the short beach run, and because I still have a bit of swim to get to the start line again. Lap 2 is going much better, I am back on someones feet and can feel someone else hanging into mine. during my OWS practices with my training partners, we train to not "Tickle the feet" of the folks we are drafting off of and the guy behind me has yet to figure this out. He is constantly touching my feet and every once in a while grabs my calf. He tries to swim around a few times, but immediately figures out that it is much easier to swim in my draft.

Around the course we go in our long pace line and before I know it, I can again see people standing on the beach. I start encorporating more kick in my stroke to get the blood flowing in my legs for what is about to come. When my hands touch bottom, time to stand up and start running again. I run across the chip mat, glance at the race clock and hit the lap timer on my watch. I am really stoked with my swim time. The swim felt easy and my time is by far my fastest race pace in any Triathlon. (Thanks to the Draft I am certain)


This was by far my best swim performance in Competition. I actually believe that my fitness does not support the results. Rather, Drafting provided the extra benefit.

Transition #1

Just past the chip mats is the stripper area. I had never done this before but it all seemed so natural. My stripper had my suit unzipped, I was on my back and my suit was off and I was running again before I knew it. Now I have a 1/4 mile run from the lake to the Olympic Oval where the Transition area is. As I run down the chute, I hear Tom and company yelling, "Hey, Waterdog". Wahoo, someone here knows me. (Tom was specating this year and Registering on Monday for Next Year)

I get into transition, swing by the racks and grap my Swim/Bike Bag and into the changing tent. Find a chair, empty the contents of the bag, stuff my wetsuit into the bag and toss it (Volunteers will hang it up later). Bike Shoes on, Jersey On, Nutrition in back pockets of my Tri-Suit, Sunglasses on and away we go. Out of the tent and more running. (Now in bike shoes) I grab my bike and move quickly to the mount line. Click the split button on my watch and I am off on the bike. My transition time was ~7 minutes but that included a 1/2 mile run barefoot so that is not too bad.


This transition seemed optimal for me. It is long mostly due to the 1/4 mile run to the changing tent. In the future, I would probably focus on taking my time here and being a bit more deliberate.

The Bike

I try to start out really easy on the bike. There are a few rollers and some steep downhills on the way out of town and I am intent on taking it easy. (Note that I will be running up and down this steep hill later) After about 5 miles I am feeling great. Tummy and HR settled pretty quickly and it is time to start executing my nutrition plan:

1 Gel Every 30 minutes
1 Clif Bar every hour
1 Bottle water every Hour
1/2 Bottle Gatorade Every Hour

I Slam a Gu and take some good pulls of water to wash it down. Then after a minute or two, I start nibbling on a Clif Bar. The primary purpose of the clif bars is to give my stomach something to work on and keep me from getting hungry. The calories are not as important since I am already getting plenty from the Gatorade and Gu. Before I know it, I am at the big downhill into Keen and I quickly get up on my big ring and start pushing. Not too hard, but enough to maintain a good downhill pace.

I am getting passed by quite a few folks on some really speedy bikes but am certain I will see them again as we start climbing out. In the back of my mind I know that I will pay for this free speed later with some really big climbs. As we speed away from Keen, I quickly get into a nice groove and try to keep the my efforts still pretty easy. Nutrition is right on schedule and I am able to replentish my water at the bottle swaps.

As we come around through wilmington and start what I remember to the the big climb back into LP, I notice this big gorge with a water fall and I realize not for the first time today, what a great place to have a race. Then I see the signs, Go Max, Go Cappy, Go Tomo, Go Waterdog. I guess Tom was busy making signs on Saturday Night. He is cheering on a bunch of folks.

As we ride along this river, I am waiting for the epic climb to begin. then before I know it, the we are near the top and the crowds are starting to get thick along the road. Then it is like riding up L'Alp D'Huez as the crowds spill onto the course. One guy asked me what I was smiling about and I responded, because I am having so much fun. He expected me to be in pain after climbing the hill I guess.

Right at the crest of the hill, I hear Tom calling out "Hey Waterdog" and I respond. Then we are riding along the lake and I realize we are almost done with the first lap. I get a little frisky at this point mostly because the course has barriers that can be quite dangerous on a crowded course and so I am trying to find some space without a bunch of other riders around. Then I realize I am flying through town and done with the first loop.

I hit the lap button on my watch, and then it hits me, Crap, I did that lap way too fast. (1st Lap was just under 3 Hours) I need to slow way down and take it easy. I feel good and my RPE is still pretty low but I am definitely not sticking with my pace plan. As I head into the second lap, I try and lower my level of effort as much as possible. Heading around the second loop, and on the big downhill again.

Then around through Keen and toward Wilmington and Whiteface Mountain. Wow, the scenery here is just amazing. There is a little out and back and there is plenty of shade along the way. It seemed to me that the weather was perfect and I never noticed any wind along the way but the shade is welcome none the less. It is here that I make a real effort ot back way off of the pace owing to the fact that I know the climb into LP is going to be much more noticeable on the second lap.

As we head back along the river again, I holler out everyone's name from the signs that Tom had placed. "Go Max, Go Cappy, Go Tomo,Go Type A, Go Me (Waterdog)" Then I am in a groove climbing the hill again and it still does not feel bad to me. Certainly nothing like the hills and heat of wildflower. At about this point, I take a quick inventory, I have stuck to my nutrition plan perfectly and am finishing up the last of my nutrition as I ride into town.

I drink the last of my water (I only carried one bottle up the hill) as I head toward the transition area. Just as I pass by on the hill above the Olympic Oval, I hear Watermom Calling me and I wave as I cruise by. (Saw the pics later and I was really flying through town again) Then to the dismount line and off the bike.

Pacing was definitely off on the first lap. Pacing for my 2nd lap was spot right where I wanted to be and I did not seem to pay much of a price for it.

Hydration was also a bit lacking on the bike. I went into the run pretty dehydrated. Nutrition was Spot on but Hydration could have been better.

Transition #2

Volunteer grabs my bike and I am running for the changing tent. Running in my cycling shoes on soft grass is definitely not comfortable. I swing by and grab my Bike/Run bag and duck into the changing tent. I take advantage of the loo in the tent and take a quick bio-break. Then find a chair, dump the contents of my bag on the ground and into the bag goes my helmet, glasses, Jersey and shoes. I toss the bag (Volunteer will rack it later) then I put on my running shoes, Running Hat and Stuff my nutrition in the back pockets of my tri-suit and I am off.

Turn my number around as I exit transition and away I go. Hit my lap timer and my T2 time is much better. (~3 Minutes total) I found out later, it was too fast for Watermom to get down and watch me run out of transition. Just after transition I am suddenly aware of a very painful foot cramp in my left foot. No doubt from the long run in my bike shoes.

This transition seemed to speed by. Did not want to linger here for too long. Just wanted to get into my run.

I might have done a better job of checking out my feet before starting to run. (IE, If I have foot cramps, rub them out before putting my shoes on)

The Marathon

For my Marathon Friends, this is where the it all begins. It is now about 2:40 in the afternoon and I only have 26.2 miles to go to finish this thing. My goal beyond just finishing this darn thing, was to finish with the sun still in the sky. A Daylight Finish was pretty optimistic for my first Ironman but I know from experience that I needed goals like this, but also should be able to let it go if things were not going well and set a new revised goal. (Like Just finish before Midnight)

My pace plan for the run was to add 1 hour into my "Hilly" marathon PR. I ran a 4 hour marathon in San Francisco so I started out pacing for a 5 hour marathon. I figured if I felt good in the latter part of the marathon, I could pick up the pace a bit. At this point, a 5 hour marathon would put me in under 13 hours and I would be tickled if that is how things actually played out.

After the first couple of miles, my foot cramp was still with me but I figured hey, I am able to maintain my target pace but it was going to get pretty ugly if my foot did not get better soon. At about mile 4 I was finally able to shake off the foot cramp and then I was able to run pain free. (Although at a pretty slow pace)

As I was running out of town, I knew I was going to have a tough time later on. I was running down some pretty steep hills that I would have to climb later in the day and had made a decision that I was going to walk the steepest part of these hills on the first lap rather than try to run them through. (A mistake I made at Wildflower that I was not going to repeat here) At the turnaround for the out and back that makes up the loop, I took stock of my current situation.

I felt like I was still pretty fueled up but was pretty dehydrated. My RPE was pretty high even for the slowish pace I was running at. (Around a 10 minute mile) I figured I could hold onto this pace at least through the rest of the lap but I needed to take in some fluids. I decided to skip the nutrition for a while since this would just make things worse with my dehydration and just focus on sips of gatorade and as much water as I could handle.

On the way back, I could see the Olympic Ski Jumps and it hit me again that this was just an awesome place to have a race and I really was having the time of my life here. I crossed a chip mat about then and a little LED sign had a message for me. (Hey Waterdog, Go Cheesehead) Not sure who posted this message but thanks, it definitely helped me through a rough spot.

Then I was around the corner and at the base of the hill(s) leading back into LP. Time to stop and walk. This was really hard for me to do and would loved to have run the whole marathon, but I needed to stick with the plan. (And I was right on pace so far) I walked the first hill and started running on the flat between this one and the much bigger hill heading into town. About this time I spotted Max heading out on his first lap. We traded greetings and I knew he would finish the day.

Then I was at the big set of hills heading into town and stopped to walk again. Hit every water stop and grabbed as much fluids as I could get my hands on and then grabbed the icy sponges and washed my face and the back of my neck down. (God that felt good) At the top of the hill, I saw Watermom again and traded high fives with the waterpups.

Then I was running again past the transition area and out by the lake for a little out and back past the boathouse. Running was much tougher after walking for a bit but I was able to loosen up after a while. (But my pace was a bit slower now) On the way back past the transition area I hit the lap timer on my watch and was right on schedule for a 5 hour marathon. Ran back down the hills out of town and past the ski jumps again and around the corner.

About this time, my RPE began to really climb and I really started to struggle with the hills. I wanted to hold out as long as possible and just keep the pace. I still had about 10 miles left to run. I kept telling myself that on a good training day, this was an 80 minute run; Suck it up and keep moving. So, I started to chat with some of the other runners. Asking what lap they were on and asking about their day.

Most folks wanted to chat but one or two just wanted to be left alone. I played leapfrog with quite a few folks. I would run ahead as they stopped to walk for a bit, and they would catch up to me since I was starting to run really swow up the little hills. (Seemed like walk pace to me) Then I saw the ski jumps and the electric sign and I knew I was almost done.

The sun was still burning bright in the sky but it was pretty late in the day and I was thinking that I might be finishing in the dark. I could stop and get my SN bag if needed at about mile 24. Then I was walking up the hill again. This time I did not run on the flat part but waited until I got back into town. At about this point, I started drinking the Cola. They were pouring it straight out of the bottle and it had not been defizzed. Most of the other runners were mixing it with water do Defizz it and it seemed to work.

Then I realized that I really needed to get moving if I was going to finish under 13 hours. Every time I looked at my watch, the possibility of Sub-13 seemed to slip farther and farther away. Then I was running again. I got up toward the transition area and saw Max. I hollered out his name and he said "Bring it On Home". I figured he was heading into the finish and that he had passed me at some point on the course. (I found out later, he was heading out on his second lap)

I decided now was the time to start my "Kick". I started running and headed toward the out and back by the lake. Just trying to maintain some sort of even pace and not get too hung up on a sub-13 finish. (It looked pretty bleak at this point) I remembered something that Scott Douglas wrote in one of his race reports: When you start to feel fatigue in your legs, run faster and it will clear it away. So every time I became aware of the feeling like I had concrete in my shoes, I would try to pick up the pace for a bit. Then I hit the turnaround behind the lake and I was on the home stretch.

I passed Tom, Watermom and the WaterPups on the way out and that was their que to head down to the finish chute. About this time I was really starting to crave some of that Chicken Broth but it was not out yet. (It comes out after dark) I was really getting hungry and I thought about hitting up my Special Needs Bag for some animal crackers but decided it was better to just press on and eat at the finish line.

This was a sad moment for me because All the way back, I saw so many of the folks I had chatted with out on the course running out and I knew my race was almost over (I wish I we could have all finished as a group). The last mile or so back to the transition area went by pretty quick but I was very much enjoying this and taking in the last bits of the whole experience. Then a short downhill toward the transition.

There is a point on most Ironman courses where there are 2 arrows. One that points in one direction for the folks heading out on their second lap, and one that points to the finish for folks who are DONE! And I was done and doing a very happy dance for the volunteer standing at the sign waving people on.

Then I was out on the olympic Oval and I glanced at my watch. I was a bit groggy from the last bit of extra effort I had put into my kick and figured I had to run about 1/2 of a 400 meter oval and about 2 minutes left before a Sub-13 finish. Could I Cover 200 meters in 2 minutes? I had no clue what my pace actually was at this point but it was time to start "Hauling the Mail".

Around the turn it felt great to be running on a track like in the Olympics and then I hear it (Mike Riley's Voice), Tim Wilson from California, You are an Ironman, Come on Down. Then I look over and my 6 Year Old DD has just been let out onto the last straightaway and is running just ahead of me. I charge ahead and sprint into the finish just ahead of her and cross the finish line on a very long day. (Stop my watch as I cross) I look at my watch. 12:58:55. I must have really done something cool to have bagged my sub-13.

The Catcher "Caught Me" and I was definitely a bit wobbly. I was totally spent and out of breath from my finish line sprint and it took me more than a few minutes to regain some composure. He led me over to get de-chipped, pick up my finisher's stuff and get reunited with DW. (DD was still with me at the finish) I guess the whole run with the kids at the finish is a formal affair because DD and DW both had my number written on their hands so as to insure that the right kid left with the right parent.

Got a quick finish photo and then it was off to the food tent. God I was hungry. Best of all, they had chicken broth. Drank 3 cups of that along with a whole bottle of gatorade and then scarfed 4 big slices of veggie pizza. (Figured the Pepperoni would not sit well at this point)

It was about now that I noticed that the sun was setting on a very nice day and I started to get cold and a bit sad that it was over. I wandered over to get my stuff out of transition and grabbed a long sleeve shirt out of my dry bag to keep me warm. Dropped my bike off at Tri-Bike Transport along with my gear and I was ready to head home.

I really wanted to get back down here in time for the finish party but by this time it was not looking possible for me to get back by 10:00PM. For those not familiar, Ironman hosts a finisher's party from 10:00PM to 12:00PM at the finish line. Everyone comes out and cheers on the last of the finishers.

When these folks finish, the only thing that does not hurt on their body is their hearts. (And sometimes their heart is the only thing they have left to get them to the finish line) It is definitely an experience and I was sad to be missing it. But, I needed to get back and get cleaned up and take a lot more calories on board. As it turned out, by the time we caught the shuttle back to the car and drove back to the Lodge, it was 11:00 and no way I could make it back in time.


I felt like I had a good pace plan and did the best I could given my fitness and the course. The run is always where you get to pay for mistakes earlier in the day, it will always be what you make of it.

Maybe I could have started my kick a bit sooner but I do not regret my decision to walk the steeper hills. (Learned my lesson well from Wildflower)

Post Race

After a good night's sleep, we headed down to breakfast at the lodge and there were about 60 guests there already eating when we arrived. When we walked in, everyone stood up and started clapping and cheering and at first, I could not figure out why. I looked behind me to see who else had stepped into the room and then I realized, they were cheering for ME. Lots of congratulations and well done from the group.

Made me feel like a Rock Star.

We stayed 3 more days and lots of folks chatted with me about the race down at the beach, at breakfast and anywhere they could find me. The local paper that came out the following day had the race results and I was there, in black and white. We met up with Tom in Albany on Wednesday for Lunch and he was nice enough to give me a copy of the paper for me to keep.

After breakfast on Monday, I was feeling pretty good but knew that DOMS would be along 48 hours after the race. I was hopeful since I walked quite a bit after the race collecting my gear and dropping everything off to ship home. So, I decided to head out on the lake for a nice relaxing sail.

They had a Capri 14 available for the guests. I used to race the Capri with my old Club on Wedneday nights. (Beercan Races) I got out on the lake and was quickly reminded how fast these little boats really are. I quickly got the boat out on a close reach with "A Bone in it's Teeth" and it was really flying. These boats are small and rather tippy and so I was hiked out to compensate for the fact that I was close hauled.

Then it happened, I hit a boat wake from a cruiser and I was quickly in the ditch. Then the bow plowed into the face of the 3rd or 4th wave in the set and the boat quickly stalled and began to roll with me still hiked out. I let the sails fly and steered into the wind to compensate mostly out of instinct and everything was fine.

But everything was not fine. When I reached down and tried to tug on the mainsheet, I had a shooting pain in my arm like a very bad cramp. I had been getting intermittent cramps since the race and so figured it was just my shoulder protesting from race fatigue. After a few minutes of massage, I was able to use my arm again, but it still hurt a bit and was definitely weak.

I sailed back across the lake although in a much less aggressive manner and got back to the mooring and tied the boat up. (This Sailboat had no engine so I had to sail it back and catch the mooring just in front of the lee shore) It got a bit dodgy toward the end but then I was tied up.

Walking back, I knew that things were far from OK. Nothing in my shoulder felt normal but I was not in a whole lot of pain at this point. I suspected that I had dislocated my shoulder and we toddled off to the Emergency Room to get it checked out. When I got there, the Triage Doc asked me what the problem was, and I said that I think I dislocated my shoulder. He did not believe me until he looked at it and then was very suprised to learn it had been almost 3 hours since it had happened. (He thought I should be in a lot more pain)

He asked me if I would mind trying to set it without an Anesthetic and I said sure. So, right there in the waiting room, an ER tech pressed on my Shoulder blade, and the doc moved my arm around a bit, and then said to me "OK, time to find a happy place", and he moved my arm and pop,pop,pop, Ahhhhh (It was back in place) Quick X-Ray confirmed that everything was where it should be and that nothing was broken.

After 2 weeks of recovery, the shoulder is almost back to normal but I will be out of the water and off the bike for at least 2 more weeks.

Wrapping it Up

Swim Time: 1:05:20 - 1:39/100 Yards
T1 Time: 7:05
Bike Time: 6:26:14 - 17:4 MPH
T2 Time: 3:49
Run Time: 5:16:29 - 12:05 Pace

Overall Place: 988
Division Place: 195/373

Overall, I am very pleased with the results. I had high hopes for a daylight finish and I was able to pull it off. I would have been happy with any sort of finish at all for this race. It was my first Ironman and I still have a lot to learn about nutrition, Hydration and Pacing. In the end, Race Execution plays a very important role in the results. (Just as much as fitness does) I made a few mistakes out there but was able to recover from them and cross the finish line upright and breathing.

When I was in the emergency room, there were several folks in hospital gowns with their Iroman Wrist bands still on. (Obviously folks who ended up in the med tent either at the finish or out on the course) It was at that point that I was very grateful to have finished in relatively good health.

Thanks to Everyone

I read somewhere that we inherit all of our Mitochondria from our mother. (Only the Egg contains cellular Mitochondria and Sperm does not) This implies that I have my mother to thank for my endurance and post-race recovery. This is truely a gift she has given to me and I will endeavor to do the best that I can with it. My mother passed away when I was a wee lad but she is still alive inside of me providing me with the energy to make it to the finish line. (Thanks Mom)

I also want to thank everyone from the Marathon forums. It was you who taught me how to run. I have learned a great deal from you all over the past 18 months that I have been focusing on my run and it has been a fun journey. I really do like to run. Special thanks to all of Team Four who have offered nothing but friendship and encouragement over the past year.

Thanks to everyone from the RWOL:Triathlon forum for cheering me on through the journey to Lake Placid over the past year. Thanks also to everyone from BT who monitored my logs and have always offered kind words and encouragement through the whole training process.

Special thanks to the coolest spectator out on the course, Tom (TC117) and his crew. This would have been a very different race if I had done it without knowing anyone else out there. (You were always there to cheer me on just at the right moment)

And finally, thanks to my IronSherpa for doing all that you did to get me to the starting line in tip top shape and made this such a special experience.

Oh, and thanks everyone for following along on race day and for reading my shamelessly long Race Report.


Seems to me that in long distance endurance events, there are a bunch of things that need to be spot on in order to achieve optimal performance on race day:

1). Nutrition
2). Hydration
3). Pacing (For the Course and Conditions)
4). Fitness

I feel like race experience is really the key to nailing 1-3 and there are no out of the box formulas for figuring each of them out. This point is even more important when we don't train ever train the full race distance.

I feel like Nutrition and Fitness were very good for this race. I made some pacing mistakes (On the Bike Mostly) and Hydration was definitely an issue.

Race and Learn :)


Hey, this is an Ironman :)

All other races are measured against the spectacle and grandeur of these races. They are always very well put together and NA Sports is a top notch Host.

This is my 2nd Ironman Event and will definitely be doing more of them. (IMCal 2008 and IMCdA 2008 to be sure)