Ironman Arizona - TriathlonFull Ironman

Overall, very happy with this swim. This is about 10sec/100yds faster than my pace in any previous tri. Started ~10-15 rows back close to the buoy line. Never had any breathing problems or anything. Got smacked a few times, but just repositioned my googles and kept going. Took care to avoid heavy kickers, and basically swam a catch-up drill stroke when needed, with one arm out in front for protection.
Didn't have to sight much, just made sure I was going the same direction as everyone else. I was almost dead on a lot of the buoy lines, and even swam straight into one of them. It got crowded a few times, but I dealt with it well and had no issues.

Nothing.

Good, fast transition. There was a long run, which is most of the time. Otherwise, got some wetsuit strippers to help with my suit, then did the long run, and then just put on socks, shoes, sunglasses, helmet, sunscreen and went.

Nothing.

Wind was just brutal, especially on the last lap. This made the bike the toughest part of the day. But, I dealt with it well.

Strategy: I took the first out section really easy, probably too easy. I was just cruising, but my speed was over 18mph so I was happy. HR was in zone 1. I got into a "race zone" after 10-15miles, and got my HR where I wanted it. On laps 2 and 3, I upped my effort on the out sections, when there was a tailwind, and then just held steady effort and bided my time for the ride back against the wind. Took a minute before the turnaround each lap to stretch on the bike, get out of the aerobars, and prepare myself mentally for ~17 miles of headwind and make sure I could stay in the aerobars during that time. Overall, I think this strategy worked well.

Nutrion/Hydration: Used perpetuem (8 servings), then ~3-4 hammergels, then shot blocks and 2 latte powergels (with caffeine, for an extra kick). Used endurolytes powder every 30-60 minutes, and took 1-2 water bottles every aid station to refill and pour over myself. I felt a little bloated around the last third of the bike. I kept up the nutrition plan until ~20-30min before the end of the bike, and then used straight water to let my stomach settle for the run.

Somehow, I feel that I should just be a stronger biker. I was getting passed my EVERYBODY during the first lap of the bike.

Nothing, other than become a stronger biker.

Smooth transition. Hopped off the bike, gave it to a volunteer, ran to get my change bag. Had the plan memorized and so knew what to do: helmet off, shorts & socks off, new shorts & socks on. Shoes on, stick stuff in pockets, grab race belt and go.

Nothing.

Overall, a very good run. I had dreamed of a 4hour ironman marathon, but knew it wasn't going to be when my mile splits were in the 9:30-10:30 range after I got going. But I wasn't going to ruin the day and push myself towards a 9m/m pace early on only to wind up walking at 16m/m later.
Basically, I just kept going, and going, and going at an easy-moderate effort. The run is 3 laps of a ~5mile loop and ~3mile loop shaped like a figure 8. So, I was always just running 3-5 miles. I definitely could have pushed harder, especially on the last lap, if not the whole 2nd half of the marathon. But at that point I knew I wouldn't break 12 hours, but also knew I'd come in before 12h30m, so I said screw it and just kept steady effort. My heart rate overall for the run was quite low compared to what it usually is in training, which often happens for me. So, I couldn't use my HR plan, so I just used RPE and kept going at a comfortable pace, never pushing too much. I knew that my steady, gradually slowing pace would get me across the finish line, whereas blowing my load could reduce me to cramping or walking or some other problem. So, I just held steady.

Nutrition/Hydration: Took water at every aid station. For the first 18 miles, had a couple shot bloks or a gel at every 2nd-4th aid station. After that I switched to coke. Used endurolytes powder about every 45-60minutes. Also got ice at most every aid station and ran with it cupped in my palm to keep cool. Put a fresh wet sponge on the back of my neck at every aid station as well. Overall, nutrition, hydration, and temperature regulation were perfect.
Also, I ran the entire marathon except for the aid stations and a couple powerwalks up the "hills". Besides finishing, this was a major goal of mine.

Heart Rate data:
AvgHR 148
MaxHR 175
Z1 time: 4h26m59s
Z2 time: 2m59s

Mile 1: 8:23, AvgHR 157
Mile 2: 9:00, AvgHR 161
Mile 3: 9:38, AHR 159
Mile 4: 9:34, AHR 154
Mile 5,6,7: 9:30/mi, AHR 158
Mile 8: 9:43, AHR 151
Mile 9: 9:41, AHR 152
Mile 10: 9:49, AHR 151
Mile 11: 10:30, AHR 149
Mile 12: 10:44, AHR 143
Mile 13: 11:03, AHR 142
Mile 14: 10:45, AHR 147
Mile 15: 10:20, AHR 149
Mile 16: 10:25, AHR 145
Mile 17: 11:05, AHR 142
Mile 18: 10:52, AHR 140
Mile 19: 10:58, AHR 143
Mile 20,21: 10:58, AHR 144
Mile 22: 10:33, AHR 146
Mile 23: 11:08, AHR 145
Mile 24: 11:02, AHR 143
Mile 25: 11:16, AHR 143
Mile 26.2: 10:36, AHR 147

Nothing. In retrospect I probably could have pushed harder, but I had a solid run and executed well.

Just tried to keep walking, which was a good thing. If I just sat down and stayed sitting I would be so much more sore right now.
After collecting all my crap, went out with my 7-man-strong support crew for some beer and a bacon cheeseburger!! :)


For starters, if it weren't so windy I would have gone faster!!
Also, I could have pushed harder at the end of the run, probably cutting 5 minutes off my run time, maybe more. But, really, I have nothing to complain about. I trained well, and executed a great race.


First, I really need to thank all of you here at BT, especially the coaches, Mike Ricci in particular. Knowing there were people following me online helped me push through the wind and pain. And all the monthly challenges helped me hit numerous smaller goals along the way to IMAZ. Thanks, BT!!!! There is just no way I would have finished this race without this site.

Overall, I'm thrilled with my race. I had a great race. No problems at all. Somehow, my placings for this race are WAY above what they were for any of my half iron races. I am always in the bottom third to bottom quarter, and yet here I was in the TOP third for the run and overall. Even the bike, my slowest, I was around the 50% mark.

Somehow, it all feels very anticlimactic. I don't know why. The training was really harder than the race, for one thing. Also, I knew I was prepared, and I knew I would finish, short of drowning or crashing. Not because it's easy, but because I had worked so hard for so long, there was no well in hell I was going to let anything get in my way of crossing that line. There was really no question in my mind that I would get across that line. Not finishing was not an option. Truly, the hard part was getting to the start line, after that I just did what I was supposed to do.

I did want to break 12 hours, but really all that matters is that you finish. And I know that the only reason I didn't break 12 hours was the absurdly strong winds. Because you can bet your ass if I was close to that 12hr mark, I would have pushed myself harder for the end of that run. But, really, whether it's 10, 12 or 17 hours, we all still did an ironman and that's all that matters.