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Ford Ironman Louisville - TriathlonFull Ironman

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Louisville, Kentucky
United States
89F / 32C
Total Time = 13h 45m 58s
Overall Rank = 951/~2200
Age Group = 18-24
Age Group Rank = 0/
Pre-race routine:

Thursday: Checked in with absolutely no line whatsoever (nice to live in town). Visited the expo and say all the stuff I wanted and couldn't afford.
Friday: Went to athlete briefing. It was run smoothly and informative.
Saturday: Readied transition bags and bike in the morning and set up in the afternoon. Run exceptionally smoothly with one volunteer per person checking in.
Raceday: Had Diane drive me down to the Great Lawn morning of the race. Checked in special needs bags and filled my tires up to about 120 psi. Hung my shoes on the drop bars and my helmet on the aerobars. Got excited/nervous.
Event warmup:

Light stretching and the .75 mile walk to the swim start. No swim warmups allowed due to the narrow channel and time trial start. Waiting in line for about 1 hour did some light stretching. Got excited/nervous
  • 1h 25m 5s
  • 4000 meters
  • 02m 08s / 100 meters

I am very happy with my performance. I knew going in that I have a lot to work on but that is for a later race. The first race I went out there and did it. The support staff was always around so I never felt if something went wrong I'd be in trouble.
What would you do differently?:

I need to practice OWS. I really am screwed without lane lines. Also since I only breathe comfortably to my right there was nothing to site from (unless you count the shore about 1000m away.
Transition 1
  • 06m 49s

Took the transitions fairly easy. It was a long road that lay ahead. Ate a powergel and chugged a bottle of water in transition. Put my bike shoes on at my bike and ran on my toes/cleats to the mount line. Mounted up and went.
What would you do differently?:

Could speed things up a bit, but not a huge priority. I need to go through my transitions in my mind before the races though. I forgot sunscreen at this one. Fortunately they had it at the aid stations.
  • 6h 50m 50s
  • 112 miles
  • 16.36 mile/hr

I was most worried about this portion because of all my injuries. With 45 of the last 90 days being out for injury I never got a ride in of over 76 mile, but I felt great on the bike. I admit that I don't like the 16 mph average speed much, but that will be changed in the future.
What would you do differently?:

Work on downhills. I'm really slow on downhills. Also, I want to get my average pace up to around 20mph.
Transition 2
  • 09m 54s

Took this transition really easy. Lots left to do.
What would you do differently?:

Maybe put a little hurry into it, but that is it.
  • 5h 13m 20s
  • 26.2 miles
  • 11m 58s  min/mile

The run was pretty painful. I walked every aid station and then a little extra beyond it before running to the next one. I really hate that my first two events are much weaker than my running because ultimately finishing the first two causes my running to suffer a lot. I'm not used to 11 minute miles. I'd rather be running in the 7's or 8's like I do in training. I know I can break 3hr in a marathon so I'd like to get my Ironman marathon into the 3's
What would you do differently?:

Get that training in. Cut down on the walking. Do what the winner did. Only walk 10 steps at an aid station to make sure you get what you need. Hey I finished so I'm not that upset.
Post race
Warm down:

Walking around to see family and picking up gear, and a whole bunch of sitting around.

What limited your ability to perform faster:

Injury. It would have helped if I could have gotten in the training I wanted, but I can't change that. Next time maybe everything will work out a little better. I finished and that is all that matters.

Event comments:

These guys new what they were doing. This race was excellent. It was better organized than some of the NCAA championship races I've done.

Last updated: 2006-12-21 12:00 AM
01:25:05 | 4000 meters | 02m 08s / 100meters
Age Group: 0/
Overall: 1215/~2200
Performance: Average
Suit: No wetsuit
Course: Due to the change in course it was a time trial start. Up current .75-1 mile in a moderately sheltered channel. Current was still very strong especially after I move beyond the island. Once I turned around the current was nice to have, but it did seem to push me toward shore a bit. It could just be me and my horrible OWS technique.
Start type: Dive Plus: Shot
Water temp: 87F / 31C Current: High
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Bad
Waves: Navigation: Bad
Rounding: Below average
Time: 06:49
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
06:50:50 | 112 miles | 16.36 mile/hr
Age Group: 0/
Overall: 1183/~2200
Performance: Good
Wind: Some
Course: It was very hilly. Long low grades, short high grades, long high grades. The first 10 miles and last 10 (same road) were flat, which was really nice. A good bit of shade and a good bit of sun. Aid stations were plentiful and well-staffed
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 09:54
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:13:20 | 26.2 miles | 11m 58s  min/mile
Age Group: 0/
Overall: 951/~2200
Performance: Below average
Course: Mostly flat 2 loop out and back with only a couple of hills. Road conditions were good, and aid stations were great.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
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

2007-08-28 8:51 AM

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Louisville, KY
Subject: Ford Ironman Louisville

2007-08-28 9:05 AM
in reply to: #943588

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Dallas, TX
Subject: RE: Ford Ironman Louisville
Thanks for the RR! I signed up for 2008 so I'm eating up ANYTHING I can read about this year's race!

Congrats on becoming an Ironman... even with injuries preventing some of your training!

So, the downhills are FAST? *Scared look* I hate downhills! I'm in Texas... I better find some hills over the next year!

Thanks again and great job!
2007-08-28 11:10 AM
in reply to: #943588

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Herndon VA
Subject: RE: Ford Ironman Louisville

Congratulations on the race especially with all that injury time.  Way to go, Ironman.


2007-08-28 12:24 PM
in reply to: #943588

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Nashville, TN
Subject: RE: Ford Ironman Louisville
Great race!  Congrats Ironman
2007-08-28 5:44 PM
in reply to: #943588

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Charleston, SC
Subject: RE: Ford Ironman Louisville
congrats !!  i don't know which one you were, but i was there cheering you on...
2007-08-28 7:36 PM
in reply to: #943588

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Subject: RE: Ford Ironman Louisville
Congratulations! It was an awesome day - love reading everyone else's race reports & reliving the day!!!! I am still walking on clouds!

2007-08-28 8:36 PM
in reply to: #943588

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Subject: RE: Ford Ironman Louisville
Congratulations IRONMAN!  Take care of that body of yours now. 
2007-09-01 9:35 PM
in reply to: #943588

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Clifton, NJ
Subject: RE: Ford Ironman Louisville
congratulations, IRONMAN!
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