Ironman Arizona - TriathlonFull Ironman

The start was astonishing, it was at least 10mintues into the race before I had a clean pull with either arm. I realised I was going too hard early on, briefly checked my HRM and was at 160, so eased my pace. I then eased far too far and looking at the data did the rest of the swim around a 135HR, instead of 145-150.
I never felt smooth in the water and my usual navigational ability (i.e. swimming in a straight line) had completely deserted me, was way off course (pulling to the left) for the entire swim.

Try to concentrate on maintaining my target pace and keeping smooth throughout the race

No kit with the bikes - so shoes & helmet on while in the change tent.

not bother going to the loo

First lap felt great, spot on target pace and HR well inside the zone (except where I passed Team Andy and got a bit excited) - My HR's OK and I'm cruising on pace for 5hr15!!

Second lap felt even better till the turn felt I was on for a low 5hr split, but as I started back down the beeline highway I realised why - the wind was geting stronger, Hard work on the way back, at the top end of my zone, but in control and still on pace any hope of a low 5 gone, but still on for 5:30 I think.

Third lap - still felt good, but knew there was trouble ahead as I was flying up the beeline at 47km/h (about 13km/h above target) and feeling easy, then bang, hiss, rumble, rumble, rumble. Flat on the back tyre (the one that took me 2hrs to fit). My huge thanks to whoever the spectator I stopped by was - he really helped keep me calm as I changed the tube. I think I lost about 4min changing it, which is about as good as I could ever hope for.

Then to the turn, finding it hard to restrain myself from upping the work rate to claw back the lost 4 mins. Back towards Phoenix for the last time and the wind was ridiculous - having flown up the beeline I was now in bottom gear, not even maintaining 25km/h. On the plus side everyone I could see was going slower, so I felt confident it wasn't just me blowing up.

After what seemed an eternity fighting the wind I see the ASU stadium and although even my hope of 5:30 is gone, I know I'm nearly back so start to think about the run.

Last couple of turns, cross the train lines and in to the finish.

nothing really - unfortunately the wind is beyond my control. With the benefit of hindsight I may raise my HR limits for this stuff - I don't feel like having an avg HR of 152-153 (so staying in a 145-155 instead of 140-150) would have had a negative impact on the run.

Oh yeah - put on WAAAAY more sunscreen next time

As with T1, nothing to be left with the bike, so no point in riding out of my shoes. Catchers take the bike for me, so no worrying about racking it.
Got the helper to whack some sunscreen on my shoulders, donned my hat & shoes and head out.

Feeling really good as I exit transition as it's 6H52 into the race, so all I need to do is 9min/mile and I'm home well insde the 11hr mark

Nothing.

As soon as I got to the first mile marker I knew this was going to be so much harder than I was expecting that I all but sat down and cried. My legs feel dead and my first mile over 9minutes. I feel completely dehydrated, though I needed the loo in transition, so I know I'm not. Just keep going is all I permit myself to think.

I finish the first lap - only twice more up that hill and round the lonelyness that was the second loop of the 8. It's 8:18 in, just keep this pace or drive it a bit and you'll sneek in the 11hrs.

just keep this pace, but the legs aren't having any of it. I can't run fast enough to keep my HR in the target zone, I'm down to 10 and 11min/mile. I also struggle to get from one aid station to the next before I feel completely dehydrated, so I'm walking the aids - just to get enough time to take on 3 cups of water/gatorade, it's costing me time I don't want to throw away, but I don't want to dehydrate.

Running the back straight you can see the bridge across to the finish line - but I know this time when I get there I have to turn around and do it all again, and for the first time in my life I honestly, and certainly believe that I'm simply not capable of finishing. I cross the bridge, still running though it doesn't feel like it and turn for my last lap at 9:51 (so much for my silly idea that I could run my HIM pace and get the magic 10) Keeping me going now is the thought each time I step that I don't have to step on that flagstone ever again. I'm now down to 11min miling, but I get myself back onto the Rural bridge and turn into the wind.

I have 4 miles left so as Mark advised me "last 4-6miles: give it everything you;ve got - if you've got anything left" HR limits out of the window, just push and give it my all. I finally pass the Irish guy I've been leap frogging for the last time and I can see the bridge - and it turns out that even after 11hrs of flogging myself that little dragon that makes me sprint for the finish is still fighting. I see I'm gaining on some people and just keep pushing.

Up the mini hill to the bridge I pass a couple of girls, one of whom ups her pace to come back pase me. Less than 1/2mile not and my race head has woken up - stay cool just sit on her shoulder till you're off the bridge then kick. I sense her slow a little at about 500m to go so I go for it, 200m left and I go straight on at that now glorious sign telling everyone to turn left for laps 2 and 3 and I can hear my mum screaming. I turn the final corner and I can see that clock.

There are hands everywhere and I high five a couple before kicking again, I don't know where she is, but there's no way I'm going to lose a place in the finish chute. I can see the tape, I'm going to do it, 3 more strides, 11hrs 21 mins 58seconds... I look up, my legs completely give up the ghost, but two volunteers catch me and I hear those words....

ANDY CARNALL YOU ARE AN IRONMAN

Learn to run faster - like my blog says!

Half carried, half walk to the post race tent. Sit down, eat pizza & chipps. Hug some very tearful family & girlfriend. In minutes I have a phone on each ear - Alice on Mum's mobile (in tears) Anne on dad's phone because mum's was engaged


Mainly experience. I think the uncertainty of being capable of finishing held me back without even realising it.


The volunteers (3000 of them) were fantastic, they were all cheering and smiling all day. Absoultely brilliant race, can't fault them