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Ironman Coeur d'Alene - TriathlonFull Ironman


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Coeur d'Alene, Idaho
United States
Ironman North America
72F / 22C
Sunny
Total Time = 11h 25m 11s
Overall Rank = 367/2060
Age Group = M35-39
Age Group Rank = 94/364
Pre-race routine:

Where to begin. Five years ago, if someone told me I would enter and finish an IRONMAN triathlon, I would have laughed in their face. This has been an incredible journey capped by an incredible race, venue, volunteers, cheering section and training partners. Thanks to everyone who helped me get to this point. Now, enough with the sappy comments. I woke up the morning of the race and had a PB & J at 4:30am along with an Ensure about an hour before the start. I had some last minute things to take care of such as putting the nutrition on my bike and making sure my transition bags were in order. It rained hard the night before so I wanted to make sure my running shoes were dry. The volunteers were on top of everything, as they positioned the bags so the contents would remain dry. Again, the volunteers were awesome.
Event warmup:

No warmup, other than getting the wetsuit on then walking around trying to calm myself down. My nerves sort of kicked in when the pro gun went off.
Swim
  • 1h 20m 42s
  • 4224 yards
  • 01m 55s / 100 yards
Comments:

Damn, this was an interesting swim. I positioned myself about 1/3 distance to the right of the buoy line. There weren't many people here, so I thought I would be OK. But when the gun went off, everyone seemed to converge on top of me. I had a few bouts of panick, but finally settled down and tried to actually swim, rather than bob and weave. I didn't get clean water until coming back to shore on the first lap. Navigation was pretty good, I was able to get behind some feet, and generally felt OK for the swim. My time ended up being slightly slower than I had hoped, but with my inexperience in a mass start such as this, I'll take it.
What would you do differently?:

Learn to swim.
Transition 1
  • 05m 27s
Comments:

Things went pretty smoothly here. I had to take a pit stop before heading out on the bike, so that cost me a minute or so.
What would you do differently?:

Learn to pee while swimming.
Bike
  • 5h 35m 49s
  • 112 miles
  • 20.01 mile/hr
Comments:

Adam, Ryan and I drove the course on Friday, and I didn't think it would be a fast track. I settled in fairly quickly and the short out and back along Lake CDA was fast without much effort at all. As we headed north toward Hayden, the wind was at our back, so it made the gentle uphill that much easier. There were a couple of hills where I needed to get out of the saddle for a bit, but my legs felt good, so I didn't worry about killing them on the first loop. The hill section didn't seem as hard as I thought it was going to be, but I wanted to reserve final judgement after lap 2. The section coming back into CDA was also fast, and I hammered it for the last several miles and through town. Then it was on to the second loop. The wind picked up a bit but it didn't bother me as Windy has been my training partner all spring. My nutrition was spot on. I took in 5 bottles of GE and had roughly 900 calories of fig newtons. I was real happy with my time as I pulled in to transition.
What would you do differently?:

When I do this distance again, I may put less of a focus on the bike and more on the run.
Transition 2
  • 03m 27s
Comments:

T2 was fast other than the need to pee again. Volunteers put sunscreen on and I was off.
What would you do differently?:

Nothing but maybe learn to pee on the bike.
Run
  • 4h 19m 48s
  • 26.2 miles
  • 09m 55s  min/mile
Comments:

Felt really good off of the bike. 1st mile in 7:52. I laughed and slowed the pace down a bunch. I ticked off 8:30ish miles for the next 7 or so, then the wheels fell off. I'm not sure why, if it was not enough nutrition or just a lack of fitness for that amount of time out on the course. Whatever it was, it was keeping my leg turnover to a minimum. I started walking the aid stations eating anything that looked good. One station it was pretzels, the next, cookies, oranges, flat coke, chicken broth - well not the chicken broth, that crap sucked. It got harder and harder to get the legs moving once I stopped. At mile 20, Cathy pulled up next to me, encouraged me on and kept running. She was looking really strong up the hill. I ended up walking the hill the second loop. I ran for a while as I started feeling a little better, but stopped right as Ryan passed me going the other way. He said something about me looking strong - yeah right. I caught up to Cathy at mile 24-25 and ran with her for a bit, until I headed down towards the finish. The last 3/4 mile was just incredible. I had goosebumps running that last stretch. There was one girl ahead of me by 25 yards, and I looked back to make sure no one was behind me. I let her go ahead so she could get a good finishing picture. Then I came in to the shute high fiving the crowd on either side before I crossed the tape. What an awesome experience!
What would you do differently?:

I didn't feel good about my run leading up to the race and it showed in my time. If, no....when I do this distance again, I will put more emphasis on the run.
Post race
Warm down:

Walked around a bit, ate some pizza and rehashed the race with Ryan and Adam. I then went back to my hotel, showered and made it back for the late finishers, which was just as inspirational as anything I went through that day.

What limited your ability to perform faster:

First time at the distance, so not knowing what to expect from both a physical and mental standpoint.

Event comments:

I didn't believe I would ever do this distance again, but now there is no doubt another IRONMAN is in my future. A++++ race all around. Absolutely nothing to complain about other than a certain CT BTer not doing the race with me.




Last updated: 2007-08-29 12:00 AM
Swimming
01:20:42 | 4224 yards | 01m 55s / 100yards
Age Group: 220/364
Overall: 1075/2060
Performance: Average
Suit: 2XU Comp1
Course: 2 loops
Start type: Wade Plus: Shot
Water temp: 59F / 15C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Good
Waves: Good Navigation: Average
Rounding: Average
T1
Time: 05:27
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike:
Jump on bike:
Getting up to speed:
Biking
05:35:49 | 112 miles | 20.01 mile/hr
Age Group: 56/364
Overall: 191/2060
Performance: Good
Wind: Some
Course:
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:27
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:19:48 | 26.2 miles | 09m 55s  min/mile
Age Group: 117/364
Overall: 525/2060
Performance: Average
Course:
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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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2008-06-25 10:42 PM

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Expert
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Highlands Ranch, CO
Subject: Ironman Coeur d'Alene


2008-06-25 10:50 PM
in reply to: #1490879

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Pro
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Parker, CO
Subject: RE: Ironman Coeur d'Alene
Great race Scott!  I need to learn to pee while swimming as well. 
2008-06-26 1:44 AM
in reply to: #1490879

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Pro
4190
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Broomfield, Colorado
Subject: RE: Ironman Coeur d'Alene

Great race Scott!  You had an awesome day!  It was cool to see you on the course and chat, even if I thought you were some stranger at first.    Congrats on a great day!

2008-06-26 6:24 AM
in reply to: #1490879

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Extreme Veteran
536
50025
Russiaville, IN
Subject: RE: Ironman Coeur d'Alene
way to go Ironman! Very good splits these races make you feel like a rockstar and have an addiction to them. Congrats
2008-06-26 8:49 AM
in reply to: #1490879

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Regular
62
2525
Lewiston, ID
Subject: RE: Ironman Coeur d'Alene
Great Race Thanks for the inspiration the past few months. After boise I thought my CDA hopes were done. Being a finish line captain I got to see all the finishers at the end.... Now my Goal is CDA in 2010. Sorry we couldn't meet up.

What is next ?
2008-06-26 9:59 AM
in reply to: #1490879

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Expert
683
500100252525
Denver
Subject: RE: Ironman Coeur d'Alene
Awesome job and killer bike split! Next time I see you on the run I'll just remember to keep my mouth shut so you keep running. Good hanging with you throughout the week as well!


2008-06-26 10:02 AM
in reply to: #1490879

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Veteran
308
100100100
Denver, CO
Subject: RE: Ironman Coeur d'Alene
Great race Scott!  I'm so impressed with how far your race fitness and abilities have come in the last year.  You're a better athlete than me, and when you start believing that you'll start kicking my butt at these races.
2008-06-26 10:11 AM
in reply to: #1490879

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Master
4053
200020002525
Denver
Subject: RE: Ironman Coeur d'Alene
Congrats on a great race!!  You were another of the ones who looked like they were barely working, just business as usual.  Thats a great bike split, I can't belive you're already talking about a next time.
2008-06-26 2:11 PM
in reply to: #1490879

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Expert
1006
1000
Kansas City, MO
Subject: RE: Ironman Coeur d'Alene
Super Race Scott!!!  you would never know this was your first with that kind of time!!
2008-06-27 7:59 AM
in reply to: #1490879

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Master
2871
20005001001001002525
Centennial, CO
Subject: RE: Ironman Coeur d'Alene
Nice report and awesome race.  I never want to do an ironman until I read the race reports from new ironmen like you.  You guys are so inspirational.  Awesome job.
2008-06-27 8:19 AM
in reply to: #1490879

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Expert
762
5001001002525
Missouri
Subject: RE: Ironman Coeur d'Alene
Very nice race and very good time for your first one. I followed your training thoughout the year and knew you would do awesome. . .congrats!!!!!!


2008-06-27 8:54 AM
in reply to: #1490879

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Pro
3901
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St Charles, IL
Silver member
Subject: RE: Ironman Coeur d'Alene

Solid race man!  Especially for your first IM.  Holy cow.

We must have been pretty close on the run, but I was such a zombie I barely recognized anyone out there.

Congrats on a great race! 

2008-06-27 9:15 AM
in reply to: #1490879

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Extreme Veteran
640
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Highlands Ranch, Colorado
Subject: RE: Ironman Coeur d'Alene
Congratulations, Ironman! I followed your progress and got IM dreams now. To think that our first tri was the 06 Splash Mash Dash and here you are doing an IM already. Man, thanks for making me feel like a slacker. Good Lord I haven't even done a friggin' OLympic! Oh, but here's Scott doing IM already! Seriously, awesome job and you have so much to be proud about!
2008-06-28 8:53 PM
in reply to: #1490879

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Regular
82
252525
Madison, CT
Subject: RE: Ironman Coeur d'Alene
You really did kick some butt on that course.  You have come so far in the last few years.  It is amazing.  You're a great athlete and have accomplished something most people can't even dream of.  Great job.  I wish I could have made the trip with you.  I know that an Ironman is in my future still.  Maybe we can race together again soon.
2008-06-29 2:02 AM
in reply to: #1490879

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Champion
7565
500020005002525
Plantation
Gold member
Subject: RE: Ironman Coeur d'Alene
Holy smokes congrats!! smoking fast esp as a first timer!!  CARAZY fast
2008-06-29 6:48 AM
in reply to: #1490879

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Expert
1500
1000500
Coeur D'alene, ID
Subject: RE: Ironman Coeur d'Alene
Killer race!  Congratulations IRONMAN!  You had a fantastic bike split and still killed the run.  Nice job.


2008-06-29 5:07 PM
in reply to: #1490879

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Official BT Coach
2210
2000100100
Englewood, CO
Gold member
Subject: RE: Ironman Coeur d'Alene
Just an awesome time for your first IM!  You kicked it on the bike!  Maybe too much, that is what hurt your run, not lack of running!  You are indeed an Ironman!  Hope we get to train some more together this summer.  When you are recovered of course!
Q
2008-07-01 10:49 AM
in reply to: #1490879

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Master
1978
1000500100100100100252525
Tampa, Florida
Subject: RE: Ironman Coeur d'Alene
It totally need to be able to bike like you.  5:35...awesome!  Maybe I need to move to Colorado.  Great race!!  AWESOME first IM finish time!!  Imagine how awesome your next one will be!!  Congrats, IRONMAN!
2008-07-01 9:22 PM
in reply to: #1490879

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Westminster, CO
Subject: RE: Ironman Coeur d'Alene
great race!  awesome to hear about your passion to knock down another!  you'll crush that one too!
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