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Ironman Arizona - TriathlonFull Ironman


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Tempe, Arizona
United States
Ironman North America
78F / 26C
Sunny
Total Time = 11h 15m 59s
Overall Rank = 271/2100?
Age Group = 35-39
Age Group Rank = 63/406
Pre-race routine:

up at 0245 - ate oatmeal and 2 bananas - put bottles on the bike, pumped up tires, the usual stuff.
Event warmup:

None - just listed to my ipod and went over my plan in my head
My goals were:
swim 57:30
Bike: 5:20
Run 3:25
I didn't care about qualifying as much as I care about going under 10:00 - that's been a long term goal of mine. Kind of like getting under 3:00 in the marathon - I came close a few times, before I actually did it. It takes time to figure out all the nuances to IM. But the secret is - there are no secrets. It's about hard work and persistence. That pretty much sums it up.
Swim
  • 1h 01m 53s
  • 4224 yards
  • 01m 28s / 100 yards
Comments:

Swimming has been going real well lately. Based on my times in the pool, sub 58 was within reach. I lined up in the 2nd row - about the middle of the field. I took off at the start - and within 2 minutes I had clean water. My goggles were filling with water, but I wasn't worried, and I kept swimming. Turns out, I was going way right - I couldn't see out of my left eye and since I breath to that side and the buoys are to that side, it was tough to stay on course. I think it was more about pulling too hard on my right side than my sighting though. After the race was over, I realized I had lost a contact - so spotting was tough not b/c of water in my goggles, but b/c I couldn't actually see. I stopped 3 times to clear my goggles, but they kept filling up. I felt like I was out there forever. I did feel very strong in the swim like I was swimming fast - just off course. I threw in a few surges to catch some groups when I kept going off to the right - but other than that I was swimming steady - no watch or anything and I had no idea of my time when I stood up - I don't think anything in the swim affected the rest of my race. I swam off course a little, but we all do it and it's a long day, so I didn't think twice about it.
Transition 1
  • 03m 39s
Comments:

Ran through T1 - grabbed shoes and ran on grass in bare feet to save my shoes from getting grass in them. Everything was fine here.
What would you do differently?:

nada
Bike
  • 5h 35m 48s
  • 112 miles
  • 20.01 mile/hr
Comments:

First lap was cruisey - actually first 56-60 miles were cruisey - no problems - low HR / low watts - aerodynamics on that bike are awesome - @189 watts I was averaging 22.1 at half way. 2:32 - that is better then my Soma time on less wattage and less effort. I was right on for 5:20 even with the wind - but that wasn't the issue. I have been trying solid foods on my longer rides for two years now - so I sit up and eat - I did this in IMNZ and IMLP - and it worked well for the run in IMLP - but on a flat course like IMAZ, its tough to eat while being aero all the time - and I needed more water to digest the solid foods - and my downfall was missing water at a few aid stations - I go behind on calories by mile 70 or so - and had a tough time eating solids at that point. I finished my liquid fuel - but that was only about 860 calories - in IMLP, I carried two bottles and had 2 bottles in special needs and that worked out much better. Anyway - I was still averaging 21 mph at 99 miles, right on pace for 5:20, but the turn off the Bee Line was tough - right into the wind and the last 13 miles, I couldn't get my watts over 150 and that is a telling sign I didn't have enough calories - I struggled in at 15.5 for the last 13 miles - falling way off pace, but even worse, my legs were pretty empty - no cramping issues, but not enough fuel. I knew I was in trouble the last hour or so. Taking something positive from all of this, I am very excited about my bike fitness - its probably at a lifetime best. I am close to the magic number of a 300 watt threshold and I can't wait to race shorter races this season. Looking forward to it. :-)
What would you do differently?:

Use an aero bottle up front - the reason I didn't was b/c of my ergomo bike computer, I'll need to find another place to put that thing. having an aero bottle up front would have helped me a lot - but going to 100% liquid calories would be even better. Next time...
Transition 2
  • 05m 18s
Comments:

Rolled into T2 - then I walked to get my gear bag and sat in the tent for a bit to collect myself. Decided that I couldn't quit - my only thought was could I tell my kid someday that I quit? No. That was that!
Run
  • 4h 29m 24s
  • 26.2 miles
  • 10m 17s  min/mile
Comments:

I started out of the tent, slowly jogging and then I walked the first hill, still not sure I could make the entire run. Got to the bottom of the hill - and took a pee stop. Then I had an internal conversation with myself and after a few choice words decided to see if I could run 1 mile. I ran to the first mile marker in 10:23 - not bad considering the walking and the pee stop. Then I ran the next mile in about 9:10, and then I ran an 8:30, then a 7:50 and I hit 4 miles at 43:xx. I was taking in coke, water and taking 2 sponges - by the next 5 miles I was once again at 43:xx so 10 miles was 1:26 or so - not that bad actually - all I had to do was keep moving. Somewhere in there I lost my run discipline and walked quite a bit. I didn't take any splits after that, I just kept moving forward. It was ugly. But the most disappointing thing was not being able to use my run fitness - like the swim and bike lately, I have been seeing some real nice improvement in my running - so I am anxious to rest up and see what this race season will be like. :-)
What would you do differently?:

Nada
Post race
Warm down:

stood around and talked to Chippy!

What limited your ability to perform faster:

stupidity on my part with the lack of calories on the bike

Event comments:

Anytime you finish an IM, you have to be happy! Although it was my slowest IM and my worst run, I still finished the dang thing. ;-) I'll be back to see what I can do next year on that course. It's a great venue and a good course for me - under any conditions - wind or no wind - that's just part of racing - I should have adjusted for the wind and I didn't - no one to blame but myself on that one - but it's a great course and a great venue - looking forward to doing it again!




Last updated: 2007-04-18 12:00 AM
Swimming
01:01:53 | 4224 yards | 01m 28s / 100yards
Age Group: 32/406
Overall: 204/2100?
Performance: Below average
Suit: Xterra
Course: rectangle?
Start type: Deep Water Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Good Drafting: Average
Waves: Navigation: Bad
Rounding: Average
T1
Time: 03:39
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
05:35:48 | 112 miles | 20.01 mile/hr
Age Group: 62/406
Overall: 227/2100?
Performance: Good
Lap 1: 1:44/21.5 mph/195 watts AP Lap 2: 1:50/19.9 mph/175 watts AP Lap 3: 1:59/18.9 mph/146 watts AP Total ride was: 171 AP/182 NP - 82 cadence
Wind: Some with gusts
Course: Out/back on the Beeline 3x. Road was rough in some spots, had to watch for glass and cracks in the road.
Road: Potholes Dry Cadence: 82
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
T2
Time: 05:18
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:29:24 | 26.2 miles | 10m 17s  min/mile
Age Group: 121/406
Overall: 527/2100?
Performance: Bad
Can you say worse run ever? It was more like a walk/run but still.... First 5 miles were 43 2nd 5 miles were 43 - so I was running even at least.
Course: 3 loops of a figure 8 course
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
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] 4

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2007-04-18 5:45 PM

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Official BT Coach
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Boulder, Colorado
Gold member
Subject: Ironman Arizona


2007-04-18 5:57 PM
in reply to: #767382

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Expert
1166
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Northern VA
Subject: RE: Ironman Arizona
Mike, I enjoyed following your progress online throughout the day. Sorry the race ended the way it did, but what discipline you have to gut it out. I can't wait to read about the rest of your races, it sounds like you are ready to have an awesome season!
2007-04-18 5:59 PM
in reply to: #767382

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Expert
683
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Denver
Subject: RE: Ironman Arizona

First, I thought we cleared up what the secret is a couple weeks ago. I'll let you have the last word on it here though since it sounds pretty right on. ;-)

Congratulations on gutting it out and finishing even though it wasn't your greatest day of racing. And how funny is it now that your internal conversations and deciding factors on going on versus stopping include "what am I going to tell my kid?!" Good stuff. I'm sure you'll rip it up next year, as well as the rest of the races this year.

2007-04-18 6:12 PM
in reply to: #767382

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Pro
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Los Angeles, CA
Subject: RE: Ironman Arizona
Congrats!!! Really enjoyed the "technical" stuff in the RR about watts even though I don't have power meter. Can't believed you remembered all that data for the bike portion.

Great race!!!
2007-04-18 6:17 PM
in reply to: #767382

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Extreme Veteran
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Subject: RE: Ironman Arizona
I loved the RR. Thanks for being honest about the difficulties with the run. You did an awesome race. Enjoy the rest of your season!
2007-04-18 6:39 PM
in reply to: #767382

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Champion
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Fountain Hills, AZ
Subject: RE: Ironman Arizona
Great job, Mike. I knew you were there and was looing for you on the run in your D3 gear, but I only saw one of your athletes I think. I had hoped to say hi.


2007-04-18 8:01 PM
in reply to: #767382

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Champion
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Abilene, Texas
Subject: RE: Ironman Arizona

I'm proud of you, Coach!  I'm glad you stuck it out.  'Cause you know I would have given you if you didn't.

Did you have spare contacts or did you do the whole race with just one???

2007-04-18 9:39 PM
in reply to: #767382

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Master
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Long Island, NY
Subject: RE: Ironman Arizona
Thanks Mike for being so candid and showing us IM dreamers how tough and serious an IM is.  Congrats on your finishing and thanks for showing me that you never stop learning. 
2007-04-18 9:56 PM
in reply to: #767382

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Pro
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Wisconsin near the Twin Cities metro
Subject: RE: Ironman Arizona
Nice job of sticking with it Mike.  Enjoyed your race report.  As you mentioned, I am also trying to figure out a way to get an aero bottle up front and still have my ErgomoPro computer mounted on the aerobar.  Congrats!
2007-04-18 10:25 PM
in reply to: #767382

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Master
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Pulaski TN
Subject: RE: Ironman Arizona
Awesome job out there Mike!!
2007-04-18 11:22 PM
in reply to: #767382

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Mesa
Subject: RE: Ironman Arizona
Good job Mike! Especially the swim!

I think I saw you on the run a couple of times in passing. Saw some other D3s too.

Edited by chile7473 2007-04-18 11:22 PM


2007-04-18 11:41 PM
in reply to: #767382

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Expert
902
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Wylie, TX
Subject: RE: Ironman Arizona
Thanks for the RR. It really hit home how important the nutrition is. Yet, it is never as fun to focus on that as it is too swim, bike and run. Your experience will benefit many on this site. Congrats on finishing.
2007-04-19 6:29 AM
in reply to: #767382

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Expert
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San Diego
Subject: RE: Ironman Arizona
Nice race Mike. I saw a few D3 outfits and couldn't remember where I recognized them from and then it hit me - BT! Maybe one of them was you, not really sure. Congratz and looking forward to you killing that course next year.
2007-04-19 7:40 AM
in reply to: #767880

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Master
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Colorado
Subject: RE: Ironman Arizona

thegomer - 2007-04-19 7:29 AM Nice race Mike. I saw a few D3 outfits and couldn't remember where I recognized them from and then it hit me - BT! Maybe one of them was you, not really sure. Congratz and looking forward to you killing that course next year.

 

Ha. I did the same thing. Every time I saw a D3 top, I was all, "Are YOU Mike?"

Good work out there. It takes more awesomeness to finish a race that is shot to hell than to finish one that is going smoothly.

2007-04-19 8:11 AM
in reply to: #767382

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Cycling Guru
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Fulton, MD
Subject: RE: Ironman Arizona

Even bad azz fast as sh-t coaches can have rough days!  Way to stick with it and make it through on your terms!

Everyone always says how nutrition is the key to longer races, and I'm sure you knew that.  Just have to re-evaluate what you can take in on a flat/fast course and come back to beat it next time!

Still a fantastic overall result, almost in the 10's having a bad run and nutrition issues!!  Congrats!

2007-04-19 8:40 AM
in reply to: #767382

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Official BT Coach
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Englewood, CO
Gold member
Subject: RE: Ironman Arizona
I feel you pain brother!  I think you did pretty damn good for the circumstances.  Sorry you didn't meet your goal time I know you have one in you. 


2007-04-19 8:47 AM
in reply to: #767382

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Not a Coach
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Media, PA
Subject: RE: Ironman Arizona
Nice job hanging in there Mike!  Always something to learn--keeps life interesting. 
2007-04-19 8:54 AM
in reply to: #767382

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Pro
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Woodstock,GA
Subject: RE: Ironman Arizona
Great job to stick it out Mike! FWIW  I am using the 100% liquid plan for all of my HIM, 101 and IM distances this year for the very reason you stated. Great, great bike leg,I can only hope to hold that much power at IMKY.
2007-04-19 10:24 AM
in reply to: #767382

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Coach
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Boston, MA
Subject: RE: Ironman Arizona
Nice job Mike. It is always nice to read your RR, pretty concise and great for learning. 300 watts FTP wow! Was that your power-to-weight ratio?

Congrats!

2007-04-19 1:15 PM
in reply to: #767382

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Extreme Veteran
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Jacksonville, FL
Subject: RE: Ironman Arizona
Great job Mike!
2007-04-19 3:59 PM
in reply to: #767382

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Got Wahoo?
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San Antonio
Subject: RE: Ironman Arizona
Great Race!!


2007-04-20 9:10 AM
in reply to: #767382

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Master
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Pensacola, Fl
Subject: RE: Ironman Arizona

Geez, I thought I learned a lot from my race itself, but I think I just learned more from your race report.  Thanks for puting this out for us.

Thanks again for all your help in getting me to the starting line (and finish line)...very much appreciated.

2007-04-20 12:09 PM
in reply to: #767382

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Expert
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Subject: RE: Ironman Arizona

Thanks for the RR!!  Definitely a very tough race this year!  (as if an IM by itself wasn't tough enough)

I don't think anyone had an "ideal" day at IMAZ this year from all the reports I've read.  The wind on the bike definitely slowed everyone on the bike and when it came time to run, their legs were already worked.  Given the conditions, that's a quality race even if your nutrition didn't work out as planned.

2007-04-20 12:35 PM
in reply to: #767382

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Champion
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Plantation
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Subject: RE: Ironman Arizona
I'm glad you finished Mike.  and welcome to how running is for mere mortals on a daily basis  

Edited by sue7013 2007-04-20 12:37 PM
2007-04-20 3:32 PM
in reply to: #767382

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Extreme Veteran
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Lufkin (East Texas)
Gold member
Subject: RE: Ironman Arizona

"Rolled into T2 - then I walked to get my gear bag and sat in the tent for a bit to collect myself. Decided that I couldn't quit - my only thought was could I tell my kid someday that I quit? No. That was that!"

Dude, you still made it through T2 in 5 minutes!

Thanks for the insights.  Way to gut it out.

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