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Ironman Wisconsin - TriathlonFull Ironman


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Madison, Wisconsin
United States
Ironman North America
73F / 23C
Sunny
Total Time = 11h 49m 8s
Overall Rank = 526/
Age Group = M35-39
Age Group Rank = 120/399
Pre-race routine:

I arrived in Madison on Thursday night and hung out with friends on Friday and Saturday and also did all the normal ironman stuff (register, check bike in, etc)
Event warmup:

Not much of a warmup other than paddling out to the start line a hundred yards or so from shore.
Swim
  • 1h 24m 25s
  • 4224 yards
  • 01m / 100 yards
Comments:

Surprisingly it took less than a minute for space to open up in front of me and I was able to get into a grove. I started near the ski jump and was able to stay out of the mayhem until the first turn. A little bumping here and there, but overall not bad. I felt fine and tried to swim a little harder than my last half (over 44:00) and it payed off some with a 1:24 split. Still not great or an IM PR for swim splits, but I'll take it.
Transition 1
  • 07m 47s
Comments:

T1 went smooth. Was stripped by BT's own MNDiver and his wife.
Bike
  • 6h 04m 22s
  • 112 miles
  • 18.44 mile/hr
Comments:

I was really trying hard to concentrate on staying relaxed and taking it easy on the bike. My goal for the day was to go sub 12 and not any certain bike split, so I was reminding myself over and over to relax. The course was pretty packed with riders and being a slow swimmer I had a lot of people to work my way past.

I arrived in Verona and my average speed was at 18.0 which was right on my goal pace for the bike (~6:15 split). I was one hour into my ride and right at the point where I start to feel really good on the bike. I picked the pace up just a little and the average speed hit 18.3 by Mt Horeb. After the rollers beyond Mt Horeb there is a long flat section to and past Cross Plains. Somewhere in there my average went up to 18.7.

By the time I made it past the hills and back to Verona I was averaging 19.0. But that was only temporary. When I turned north into the wind and toward Mt. Horeb again the average dropped back to 18.7. I started feeling drained by the time I reached Cross Plains for the second time so I eased off and the average dropped to 18.3 by the time I reached Verona again.

I was able to hold the pace into the wind fairly easily going back to Madison. I was really starting to feel better and was able to keep drinking and eating gels (after 45 minutes of not drinking due to bad stomach). By the time I pulled into T2 I was actually feeling fantastic.
Transition 2
  • 03m 9s
Comments:

Uneventful T2
Run
  • 4h 09m 27s
  • 26.2 miles
  • 09m 31s  min/mile
Comments:

Leaving T2 I was thrilled that I was feeling so good. But what really made me feel good was checking my watch and seeing that I was 10 minutes ahead of schedule. Instead of having to run a 4:10 marathon to go sub 12 I only need to go sub 4:20. Roughly 10 minute miles would do it.

My run was extremely uneventful. I started out at an easy pace averaging about 9:20 miles and just tried to relax and hold that pace. The trouble I was having wasn't the pace being too fast but holding back the temptation to speed up.

It was great to see my wife and brother out on the course cheering as well as some friends and member of the local tri club. I saw them just before the turn around and it gave me a nice boost. I reached the turn around in 2:02 and knew that I had built up a hefty cushion for the second loop and was still feeling good.

I stopped at the run special needs to grab my salt tabs since I forgot to grab them in my T2 bag and I was off for my second loop. Things didn't change too much on that loop. My miles crept up toward 10 minutes and a few went a couple seconds over(I walked up the hills on one mile that went 10:55), but otherwise I kept the effort consistant and just tried to push through the pain my legs were feeling.

With 3 miles to go I started to realize that a fast walk would probably bring me in under 12 hours. When I hit mile 24 I just couldn't help but smile. I don't think the smile left my face at any point during the final two miles. I was hurting pretty bad, but still felt strong. With a mile to go I realized I actually stood a chance of clearing 12 hours by 10 minutes if I picked it up so I more or less let it all hang out and picked up the pace. If the last 1.2 miles were measured correctly I ran it at about 7:30 pace, but I'm not convinced I was moving that fast.

I crossed the line at 11:49 and still felt great. Second half split was 2:07, just 5 minutes slower than my first. That is a huge victory for me because holding back and running anything close to a negative split has been near impossible at any distance, so to nearly do it on an IM course was a big step for me.
Post race
Warm down:

I don't know what I possibly could have done to make the day any better. I felt great, performed great and really enjoyed the day. A big change from 2005 when I really didn't feel like I had any fun at all. In 3 IM races I've gone from 14:07 in '02 to 12:51 in '05 and now to 11:49. After the race I really didn't feel like I had to do an ironman any time soon. I'll leave the fun for others for a while.




Last updated: 2007-05-31 12:00 AM
Swimming
01:24:25 | 4224 yards | 01m / 100yards
Age Group: 298/399
Overall: 1522/
Performance:
Suit:
Course:
Start type: Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 07:47
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
06:04:22 | 112 miles | 18.44 mile/hr
Age Group: 136/399
Overall: 593/
Performance:
Wind: Some
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 03:09
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:09:27 | 26.2 miles | 09m 31s  min/mile
Age Group: 109/399
Overall: 472/
Performance:
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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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2007-09-10 11:37 PM

Subject: Ironman Wisconsin


2007-09-10 11:44 PM
in reply to: #959386

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Elite
3488
20001000100100100100252525
Lakewood, CO
Subject: RE: Ironman Wisconsin
Sounds like you had great execution of your plan and carried it to exceeding your goal.  Great Day!!!
2007-09-11 6:07 AM
in reply to: #959386

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Elite
3687
20001000500100252525
Subject: RE: Ironman Wisconsin
Perfect, just perfect!  What a finely executed race plan.  Congratulations on the great Ironman race you had.  It was great seeing you at the swim finish, Kelly and I both commented on how strong you were looking.
2007-09-11 7:58 AM
in reply to: #959386

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Master
2346
200010010010025
Dayton, Minnesota
Bronze member
Subject: RE: Ironman Wisconsin
What a great race! Congratulations!
2007-09-11 8:39 AM
in reply to: #959539

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Champion
10018
50005000
, Minnesota
Bronze member
Subject: RE: Ironman Wisconsin
Great race!  You make it sound so easy.
2007-09-11 9:00 AM
in reply to: #959386

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Master
2808
2000500100100100
, Minnesota
Subject: RE: Ironman Wisconsin
Nice job, congrats!


2007-09-11 9:06 AM
in reply to: #959386

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Regular
114
100
Central Minnesota
Subject: RE: Ironman Wisconsin
Great Race! Seems like perfect execution!
2007-09-11 9:10 AM
in reply to: #959386

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Expert
957
5001001001001002525
Charlotte, NC
Subject: RE: Ironman Wisconsin
Way to go...that's an awesome improvement over the course of 3 IMs
2007-09-11 10:14 AM
in reply to: #959386

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Champion
5529
500050025
Nashville, TN
Subject: RE: Ironman Wisconsin
Quite impressive that your times continue to significantly drop.  Great race.  Congrats!!!
2007-09-11 11:02 AM
in reply to: #959386

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Champion
7704
50002000500100100
Williamston, Michigan
Subject: RE: Ironman Wisconsin
Congratulations and impressive race
2007-09-11 11:40 AM
in reply to: #959386

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Master
1588
1000500252525
San Francisco
Subject: RE: Ironman Wisconsin
congrats on a perfectly executed race, going sub 12, and all of your improvements over the years.  well done!


2007-09-11 12:19 PM
in reply to: #959942

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Master
2249
200010010025
Colorado
Subject: RE: Ironman Wisconsin
Great job!  A race that goes better than planned is unusual!  You rocked it!
2007-09-11 12:29 PM
in reply to: #959386

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Extreme Veteran
527
50025
Jacksonville, FL
Subject: RE: Ironman Wisconsin
Congratulations! Great pace throughout and I'm impressed with that T2 time after one long bike ride...
2007-09-11 12:49 PM
in reply to: #959386

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Champion
6627
5000100050010025
Rochester Hills, Michigan
Gold member
Subject: RE: Ironman Wisconsin
What a serious accomplishment. You planned your work, then worked your plan to perfection. Outstanding 140.6 execution, IronMan.
2007-09-11 1:07 PM
in reply to: #959386

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Expert
856
5001001001002525
Pittsburgh
Subject: RE: Ironman Wisconsin
Congratulations on your excellent race and improvements over the years! Cool
2007-09-11 1:14 PM
in reply to: #959386

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COURT JESTER
12230
50005000200010010025
ROCKFORD, IL
Subject: RE: Ironman Wisconsin

Congrats on (yet another) Ironman finish and a nearly flawless race.



2007-09-11 1:41 PM
in reply to: #959386

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Elite
2515
2000500
Between the Devil and the Deep Blue Sea
Subject: RE: Ironman Wisconsin

Great race, Joe! Are you sure you don't want to do another? It seems you're destined for sub-11:00 if the pattern keeps up!

Congratulations, IronMan!

2007-09-11 2:04 PM
in reply to: #959386

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Extreme Veteran
407
100100100100
Greenwood, SC
Subject: RE: Ironman Wisconsin
Great race and way to break 12 hours!
2007-09-11 8:21 PM
in reply to: #959386

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Extreme Veteran
414
100100100100
Green Bay, WI
Subject: RE: Ironman Wisconsin
Sounds like you had a very good race...congratulations!
2007-09-13 11:01 AM
in reply to: #959386

Iron Donkey
38643
50005000500050005000500050002000100050010025
, Wisconsin
Subject: RE: Ironman Wisconsin

It's definitely inspiring to see how your IM times have dropped by 1 hour or so increments every time for every year - soooo, there is hope!

Congratulations and:

YOU ARE AN IRONMAN!!!

2007-09-13 10:37 PM
in reply to: #959386

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Master
1506
1000500
Minnesota
Subject: RE: Ironman Wisconsin
Holy cow!!! Way to go Joe! You rocked the ironman


2007-09-13 10:40 PM
in reply to: #959386

Champion
9430
50002000200010010010010025
No excuses!
Subject: RE: Ironman Wisconsin
Great Race Joe

What a perfectly even race across the board. Awesome sub 12
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