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Ironman Coeur d'Alene - Triathlon


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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
75F / 24C
Total Time = 15h 51m 15s
Overall Rank = 1931/2274
Age Group = 35-39
Age Group Rank = 91/111
Pre-race routine:

Months of training! Morning of the race I ate 1 egg, a bowel of oatmeal and two pieces of toast. I arrived at body marking at 5a.m. Met up with my pastor to pray, then finished getting my transition stuff ready. Went to the bathroom twice.

Event warmup:

I did not warm up.
Swim
  • 1h 27m 32s
  • 4224 yards
  • 02m 04s / 100 yards
Comments:

I felt good in the swim. The water temp didn't take my breath away and I kept it under control except for the few times I got splashed in the face when attempting to get a breath. I was so thankful for my ability to breath comfortably on either side, and I used this when passing people who were splashing.

I've never been in a mass swim start, but I wouldn't change the way IM did it this year with the rolling start. It was smooth and there were times when I was touched/pulled on but it was minimal and completely tolerable.
What would you do differently?:

I would stay more focused on moving forward and pay less attention to the people around me. I would also stay on the inside for both laps. My first lap was faster than my second and I'm thinking it's because I was closer to the buoys so I was catching more draft. For the second lap I wanted to be away from the people so I stay further away thinking I would swim faster. Now I know.
Transition 1
  • 10m 47s
Comments:

I had exactly what I needed and I'm glad I kept everything at a minimum. Volunteers got me my bag as I ran past - so cool! I loved seeing young kids out there volunteering.
What would you do differently?:

I would tell the first volunteer who asks if I need help "Yes!" I kept saying I was fine because I felt fine, but now that I see how long it took me I realize I was slow. I told 3 people I didn't need help until one decided not to listen to my words and just started helping. What a relief she was and so very helpful. She put my socks on for me.
Bike
  • 7h 50m 55s
  • 112 miles
  • 14.27 mile/hr
Comments:

Loved being so familiar with the bike course. I was able to pick up some great speed on the downhills because I knew what was coming up. I think I topped out between 35-36mph. There were a few times that the drafting rule really made me mad because people would pass then slow down. I was behind/passing a gal who decided to take a pee while biking. It was really gross to watch and I never want to be that person. I did stop at the first loop turn around to use the bathroom.

My pacing was spot on with my training, and using my breathing to gauge what zone I'm is worked perfectly to allow me to not burn out.

All I put in my special needs bag was my pre-mixed Infinite, and I didn't need anything else.
What would you do differently?:

I want to figure out how to minimize saddle soreness because it was aweful. I want to try new shoes and clips. My current shoe set-up makes my right foot toes go numb and I had moment of pretty intense pain in those toes. I also think I would benefit from having a better understanding of my pacing and timing. I went through a five mile section on the bike where I was feeling anxious because I just wasn't sure if I was going to make the cut-off. Had I been able to realize sooner that I was going to be just fine those five miles might have been less overwhelming.
Transition 2
  • 09m 10s
Comments:

Volunteers took my bike as soon as I was off. Yay! Felt a bit out of it and my legs were exactly what I expected. I stopped at the bathroom before changing. When asked if I needed help I said yes.

I changed socks and sports bra. Added more sunscreen and put all my GU in my pockets.
What would you do differently?:

Nothing that I can think of.
Run
  • 6h 12m 51s
  • 26.2 miles
  • 14m 13s  min/mile
Comments:

I decided prior to the race I would run 4min/walk 1min and see how it went and adjust as necessary. I was able to maintain that plan for the entire marathon. There were a few times friends joined on the run and I was too distracted to be right on time, but I didn't care. Then the last six miles I ran more than I walked. The last 1.5 miles or so I kept a steady running pace the entire time. It was really fun to pass so many people and know I was running at that moment because I had done a good job pacing myself for the last 135 miles.

I had ibuprofen and glide in my special needs bag, which was exactly what I needed.

My support team was incredible. I didn't have to run very far before I would have a crown of cheering friends. As I was running along a friend I haven't seen in several years was standing there waiting patiently for me to pass by. My heart was over-joyed! He told me a funny story. When I first signed up he didn't believe I would do it, but he came to the race and looked for me at the swim start and bike transitions and couldn't find me. So he went home believeing I wasn't there. Then somehow he found out I was there and I was half-way done with the bike, so he headed back and stood on the side waiting. Pretty fun story.

I alternated between GU and Perform for the majority of my nutrition. Then I started eating 1 potato chip every aid station because the salt and crunch was so yummy.
What would you do differently?:

I think I was over-zealous with taking in calories because I didn't want to take too little. I should have backed off a bit because my stomach felt full, but thankfully it never really affected my running ability.
Post race
Warm down:

Don't eat a piece of pizza after finishing an IM. I didn't really do much warming down.

What limited your ability to perform faster:

Dealing with calf and knee issues during my training. But really I couldn't have asked for a better first IM experience. I went as fast as I could go to maintain 15+ hrs of racing and finish strong!

Event comments:

I loved this race. I loved the support I received. I love knowing I am now an Ironman.




Last updated: 2012-08-27 12:00 AM
Swimming
01:27:32 | 4224 yards | 02m 04s / 100yards
Age Group: 76/111
Overall: 1676/2274
Performance: Good
First lap 41:36 Second lap 45:56
Suit: Full
Course: Two loops in Lake Coeur D Alene. Short beach run across timing mat then back into the water.
Start type: Wade Plus: Waves
Water temp: 61F / 16C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 10:47
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed:
Biking
07:50:55 | 112 miles | 14.27 mile/hr
Age Group: 87/111
Overall: 1962/2274
Performance: Good
Split Distance Splittime Racetime Pace 1.7 mi 1.7 mi 7:04 1:45:23 14.01 mi/h 7.1 mi 5.4 mi 19:50 2:05:13 16.34 mi/h 12.6 mi 5.5 mi 24:17 2:29:30 13.66 mi/h 14 mi 1.4 mi 4:59 2:34:29 16.49 mi/h 56.2 mi 42.2 mi 2:46:42 5:21:11 15.19 mi/h 57.5 mi 1.4 mi 5:33 5:26:44 14.81 mi/h 62.9 mi 5.4 mi 21:57 5:48:41 14.76 mi/h 68.5 mi 5.5 mi 27:32 6:16:13 12.05 mi/h 69.8 mi 1.4 mi 5:10 6:21:23 15.91 mi/h 112 mi 42.2 mi 3:07:51 9:29:14 13.47 mi/h Total 112 mi 7:50:55 9:29:14 14.27 mi/h
Wind: Little
Course: Start Elevation: 2,155 ft • Max Elevation: 2,749 ft • Gain: 2,306 ft • Descent: -2,310 ft I love the diversity in scernery. 1/3 of the course is riding along the Lake and the other 2/3 is out on the highway with great views. There is even an elk farm.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 09:10
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
06:12:51 | 26.2 miles | 14m 13s  min/mile
Age Group: 91/111
Overall: 1931/2274
Performance: Good
Split Name Distance Split Time Race Time 2.2 mi 2.2 mi 28:12 10:06:36 12:45/mi 6.6 mi 4.4 mi 1:02:14 11:08:50 14:06/mi 11 mi 4.4 mi 1:06:03 12:14:53 14:58/mi 13.3 mi 2.3 mi 33:07 12:48:00 14:23/mi 15.5 mi 2.2 mi 31:40 13:19:40 14:43/mi 19.9 mi 4.4 mi 1:05:16 14:24:56 14:47/mi 24.3 mi 4.4 mi 1:01:17 15:26:13 13:53/mi 26.2 mi 1.9 mi 25:02 15:51:15 13:10/mi Total 26.2 mi 6:12:51 15:51:15 14:13/mi
Course: Start Elevation: 2,145 ft • Max Elevation: 2,320 ft • Gain: 331
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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:
Race evaluation [1-5] 5

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2013-06-25 12:43 PM

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Veteran
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Coeur D Alene, Idaho
Subject: Ironman Coeur d'Alene


2013-06-25 1:54 PM
in reply to: #4787162

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Master
3033
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Just South of Boston
Silver member
Subject: RE: Ironman Coeur d'Alene
Congratulations, Samantha!!! So happy you were able to finish this.

Great following your journey in our mentor group.

Mike
2013-06-25 2:39 PM
in reply to: Mike_D

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Veteran
353
1001001002525
Dartmouth, Massachusetts
Subject: RE: Ironman Coeur d'Alene
So happy for you and proud of your accomplishment! Your race report lets me know what I already knew; you were well prepared and executed your race plan with discipline....as you were at a loss for words in your last mentorship post...that's how I am now Congrats Ironman, congrats Ironman...I suspect that'll never get old :D
2013-06-25 4:39 PM
in reply to: medeiros13

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Elite
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Alturas, California
Gold member
Subject: RE: Ironman Coeur d'Alene
Very Awsom Ironman! Perfect execution.
2013-06-25 9:23 PM
in reply to: Baowolf

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Veteran
407
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Los Angeles
Bronze member
Subject: RE: Ironman Coeur d'Alene
Ironman!!!
2013-06-26 1:52 PM
in reply to: #4787162

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Veteran
214
100100
Bronze member
Subject: RE: Ironman Coeur d'Alene
Congrats Ironman!! It sounds like you really did a great job with the pacing. It was fun to read your race report.


2013-06-26 4:49 PM
in reply to: tribeagle

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Expert
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Grapevine, Texas
Subject: RE: Ironman Coeur d'Alene
Woohooo!!!! Ironman!!!! Awesome celebration of your transformation! I LOVE how the last few miles of your run, you were actually picking up speed. It has been a privilege to be a witness to your journey!
2013-06-27 9:34 AM
in reply to: #4787162

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Subject: RE: Ironman Coeur d'Alene
Samantha- The Results were awesome Ironman!!!!! It was really cool to read some of your thoughts while you looked back at the race thank you for sharing.
2013-06-27 6:24 PM
in reply to: jhight

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Extreme Veteran
610
500100
Hollister, CA
Silver member
Subject: RE: Ironman Coeur d'Alene
Congrats Samantha! Very awesome. So much training, sweat, dedication, the the knee issue... But It all came together! So glad it was everything you wanted it to be. You inspire.
2013-06-27 6:40 PM
in reply to: EV3110

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Extreme Veteran
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Chelsea, MI
Subject: RE: Ironman Coeur d'Alene
Congrats fellow first timer. We could not have asked for better weather.
I had to laugh about the person peeing on the bike. I never saw anyone do it, but you could tell who did it when they got to the run. They were all gross from the waist down. I'm pretty sure I ran behind a lady who dropped #2 in her shorts also. At least it looked like it. Way to manage your output over wthe whole race. I thought that was the hardest part for a first timer.
2013-07-01 6:09 AM
in reply to: maverickbassets

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Expert
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Charlottesville, Virginia
Subject: RE: Ironman Coeur d'Alene
Wow wow wow!!!! Congrats Ironman!!!!


2013-07-03 5:25 PM
in reply to: juneapple

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Extreme Veteran
772
5001001002525
Tallahassee, Florida
Subject: RE: Ironman Coeur d'Alene
Samantha, I hated that I was on vaca when you wrote you RR and I’m only getting to read it now. But wow, I can’t tell you how much I admire you! I was already impressed with your training because you did everything that your plan told you to do; I loved your single minded determination to get it done. But then the way that you executed on race day – well no one would think it was your first IM because you did it so perfectly. And then finally, I’ve got to say, “ONE potato chip?!?! You could limit yourself to one potato chip?” Ok, I’m not sure what I’m impresses me more. Girl, I’m so amazed and astounded by you. Ironman Samantha, I bow to you!
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