Ironman CdA Race Report - First IM
Pre-Race Stuff
Wednesday – Arrived in Coeur d’Alene on at 1430 with a relatively stress-free travel day. Checked into our great house in Hayden, about 5 miles from the race site. Ate pizza at the Moose Creek Neighborhood Pub with Jeff, Barb (Jeff’s awesome wife) and Tom. Headed across the street for some food shopping for the week as we were planning on doing more cooking than eating out. In bed at 2200 which was 0100 EDT.
Thursday – Up at 0415 because it was so light in my room! Official sunrise is 0420 and by then it was like high noon. Temps were in the 50’s and comfortable. Jeff, Tom and I headed out for an easy 4 mile jog through our neighborhood in Hayden at 0440. Easy run, with 4 strides to wake up the legs. Off days on Monday and Wednesday seemed to be paying dividends so far. Ate a good breakfast and drove the run and bike course to get a feel for what race day would bring. The course was beautiful along Lake CdA and the turn south down US-95 was very scenic with mountains, valleys and farmland. The climbs were as I expected and I knew that it would be all about staying smart on the bike. Ate leftover pizza at the house and headed to the Ironman Expo for packet pick-up, shopping and bike pick-up around 1230. In and out of the Expo in less than an hour but then had to wait 1:30 for bike and gear pick-up. Not ideal, but manageable. Secured bikes in van and made our way up to Bill’s pad (CdA Resort Hotel since he was doing the Executive Challenge) and got ready for an “acclimation” swim with Bill and Wes. The plan was to swim easy but mostly spend some time getting used to the 56* water. Swam about 20’ and warmed-up nicely on my second loop. It was cold, but I have to believe that my ice bath routine had definitely helped me deal with the cold. There was much whining amongst athletes in the area…almost too much whining. Changed and warmed at Bill’s pad and headed back to the house for supper. Grilled steaks, baked Idaho/sweet potatoes and steamed broccoli was devoured as we were in fueling mode. Shut it all down at 2130 and went to bed.
Friday – Woke up at 0130 with a horrible headache, painful sore throat, runny nose and sneezing…oh no!…a cold, 2 days before IMCdA! At that point, in sleep mode, there was to be no more. I did not sleep anymore that night because of the fear of being sick and not starting and/or finishing. Uggh! Got up at 0500 and ate breakfast feeling pretty lousy and mentally not in the game. Busted into mega doses of Vitamin C and Cold-Eze. I made a tough decision to forgo the 0700 swim for reasons of trying to stay “healthy” and not swim in the cold water. I was going to play the easy brick after the swim by ear. Got to Lake CdA and watched with envy as Jeff, Bill, Tom, Wes, Frank and Les donned their wetsuits. I was standing and talking with Rhea (Wes’ wonderful wife) as the guys swam. I knew I had made the right decision but still wanted to get more time in the water. As we walked from the wall to the actual beach is where it all became clear…or yellow, so to speak. As in Columbia in April, the lake had a film of pollen coating it as it rolled ashore. Bingo…allergies…new allergens…grass, spruce, Ponderosa pine, etc. Maybe, just maybe, it was all allergies and not a viral infarct. Renewed and rejuvenated, I had a new outlook and I made that new outlook make me feel better! The guys suffered through another cold swim and we headed back to the house to change quickly to meet the gang for Jeff’s 46th birthday lunch at Capone’s in downtown CdA. It was an awesome little place with a great “Hot Italiano” sandwich. All of that was topped off with a Dairy Queen Heath Bar Blizzard!
About the time we arrived, Rob had shown up and was getting acquainted with Jeff, Barb and Tom. We went out for a short ride with 4 x 90” at FTP with full recoveries just to keep the legs sharp and moving. Short 15’ run to top off the day. Legs felt great on both bike and run! Rested during the afternoon and really tried to keep our legs up. Started putting together our race bags and special needs bags that would be needed for the race. I am pretty sure I would have been lost without Jeff’s experience! Rob and Barb did most of the cooking of grilled chicken, rice and roasted brussel sprouts with a side salad. Wes and Rhea joined us for supper and then we all headed down to the Expo for the “Mandatory Athlete Meeting.” A bunch of weather systems were impacting CdA and really had race day weather a pure guess, but they were right about the fact that it was going to rain a bunch Friday night, In fact, as soon as we arrived at the meeting, the bottom dropped out. Mandatory…shamandatory…we left and headed back home. According to Wes, we missed nothing. At this point in time, I was feeling better but still had a bad headache…the sinuses were full of pressure. We finished watching Carolina beat Arkansas in baseball to advance to the Championship of the College World Series and I went to bed satisfied and excited for our beloved Gamecocks!
Saturday – Once again, up at the crack of dawn, but a better night of anti-histamine induced sleep, to a big breakfast and another round of Vitamin C and Cold-Eze…I was taking no chances. This morning, I WAS going to swim! Off to Bill’s lush accommodations and change into wetsuit. Yes, the water was still cold, but I practiced my swim start by walking into the water, splashing my face with water for 20’ or so and then started swimming. Swam about ½ mile very east to practice full exhalations and really slowing down in the cold water. Felt good out of the water and warmed-up quickly. Looking forward to the pasta lunch that Rob and Barb were preparing as our big meal for the day…carbs and more carbs. Awesome lunch and then off to drop off bikes and gear bags for the morning…ok, Geo, it’s getting real now! It was a zoo and the energy was palpable. I can see how that much excitement can be stressful, so we stayed only briefly. I had a been really struggling with a sinus headache all day but it seemed to get worse as the afternoon progressed. We were monitoring the weather very closely and it was still unsettled…rain and light wind in the morning to give way to partly cloudy skies in the afternoon…I decided early in the week that I could not control the weather nor could I let it control me. It was what it was. Ate a small leftover pasta plate and a bowl of ice cream before I headed to bed around 2100. The next day, I would be an Ironman!
Ironman Coeur d’Alene
Woke up at 0330, a full 30’ before my alarm to a text from Bill…”Anyone awake?” I was already awake but it was nice to know that a vet was up as well. I started getting ready and texting Bill and was pleased with his “Lake looks like a pond” text which was welcome news as the lake can get windswept and rough. Ate a big breakfast of 2 packages of oatmeal with butter and brown sugar, Chobani, and banana. Sipped on a Gatorade and drank a nice cup of coffee. Got dressed, put on wetsuit around legs to keep warm and a jacket. Out the door at 0505…a mere 5 minutes later than planned but still plenty of time. It was not long I realized that I had forgotten “MyAthlete Tracker” GPS device at the house…oh, I was mad at myself. Rob and Barb quickly calmed me down and Rob planned to drop us off very close to transition and drive back to the house to get it. Whew…he saved me from the wrath of my family and friends! We walked over to transition where I placed a set of contacts in my bike gear bag and as I was placing the other pair in my run gear bag (they were a couple hundred yards apart) I realized I had 2 right eyes in my hand. So, I walked back to bike gear and then back to run gear to get it straight…this was all just in case a contact malfunction occurred at any point. I was trying to be prepared for anything and everything I could think of. Jeff and I helped each other pump up our tires and then hung out at the designated meeting spot with Barb and Rhea. A few minutes later, Rob arrived with my GPS device and I placed it in my race belt in my Bike Gear bag. I was all done in transition! In a few more minutes, the cannon sounded for the Pro’s start, it was 0625…I had a mere 35’ before I would be undertaking Ironman Coeur d’Alene! Time to get nervous…but I didn’t…what’s up with that? After a few pictures with the gang, some well-wishes and a gel, I started walking to the beach area which was crowded with spectators everywhere…I can see how people have missed the swim start here! I stayed calm and just rehearsed the swim start in my head as I waited in the crowd.
Swim
Finally on the beach in my spot on the back wall, I took my second gel and downed a bottle of water. I was strangely calm and peaceful as I prayed for safety and good races for my friends and other competitors and for my family and friends that would be on pins and needles as they tracked me. I was watching the Pro triathletes swim their second loop in relatively calm water, effortlessly. That was really mesmerizing! What other sport can have professionals and amateurs be competing together….only triathlon! Excitement was building as the “voice of Ironman,” Mike Reilly was whipping the crowd and athletes into a frenzy! It was really cool to be part of what was going on and I knew that as awesome as it was on the beach, it was going to be incredible running down the finishing chute later in the day!
BOOM! The cannon went off and the mad dash for the water began…2500 athletes rushing to the water trying to jockey for position so that they could minimize being pummeled. Not Geo…I walked slowly to the water and waded in to my knees…splashed a little water on my face and started swimming as easy as I could. No reason to get hypoxic right out of the gate! About 500m in I was starting to get comfortable and then realized I was swimming a little too much to the right….maybe more than just a little…so I re-oriented myself and swam towards the turn buoy with very little contact. Made the turns and headed back towards shore. By now, since I was sure I was last in the water, I was amongst many people…did I really catch that many? Guess so…but I knew I was slow especially with my little detour. Hit the 1.2 mile turnaround in which you have to actually stand up, run across the timing mat and then start again…52:48…what? That’s really slow…oh well, Geo…it’s about the finish! Walked back into the water, put my head down and realized something was very different! I couldn’t breathe without taking in water and I could not see the buoys…what are these whitecaps doing in the lake? Apparently, sometime during the swim the wind decided to make its presence known….and boy did it! It was now horrible swimming directly into the wind and waves…but I remained calm until…a girl on a paddleboard was blown off the board and a host of kayaks came to get her out of the cold water. Still, I pressed on and knew that if I could just get around the turns and ride the wind into shore I would be home-free. There were many people struggling around me and every stationary kayak had people hanging on. I just put my head down and focused…I was not going to let this lake beat me…nope, not today. I sort of surfed the way back in and finally reached shore with a very un-impressive time but I was out of the water! A smidgen disappointed in the time but grateful considering the conditions…1:48:27, 348 out of 453 in AG, 2137 overall.
T1
Exited the water to the “wetsuit strippers”…I was really cold and I had lost dexterity in my fingers. I attempted to remove my watch…not happening…so one of the girls did that for me as well as a team getting my wetsuit off. Into T1 carrying my cap, goggles and watch. Bike bag was ready for me as I passed by and into the tent. Pretty empty…slow swimming has its advantages…sat in a seat with a nice volunteer who was assisting me as much as he could. He grabbed my PB&J sandwich along with my water as I fought with my shoes. Did I mention my hands were cold? Oh, feet too! I ate my sandwich and downed a water, even though I drank enough of the lake to be fully hydrated. Got my socks, shoes and race belt on finally. Next was the arm warmers in which there was no way it was happening so the volunteer just did them for me! Wow! He also packed my wetsuit. Out of the tent and to my bike…once again not many bikes left so it was fairly easy to find, unfortunately. I knew I had a slow swim, but I didn’t think it was that bad. Obviously, it was.
Bike
Grabbed my bike and ran to mount line and threw my leg over and started to clip in…right shoe…”snap”, left shoe, left shoe, left shoe…what is going on? So I dismounted and realized that my cleat is full of something comprised of gel, mud, grass and plastic. I spent the next…eternity…probably 30 seconds or so, but it felt like forever digging the junk out of my cleat. Finally, I was on my way out on the bike course. Plan was real easy riding for the first hour and then start building into IM power during second hour. The turns in town are a little technical and I was still very cold. Once I hit Lake CdA Drive I was finally starting to feel like I was pedaling. Rode steady into the wind and up and down 2 short but very steep hills to the turnaround at mile 8 or so. Stopped at aid station for a water fill. Had trouble un-clipping shoe but was luckily caught by a volunteer before I toppled. I explained the “gunk” in my cleat and he proceeded to grab a stick and clean it out. Awesome volunteers! On my way again back into town and feeling pretty good but still chilled. Rode through town carrying a good bit of speed and dodging manholes in the streets. Sharp turn onto Northwest Blvd and up the ramp to US-95 heading south. Yes heading south, directly into the 10-20 mph wind. I kept thinking…make a small hole for the wind, get your head down, stay aero and don’t do anything stupid. As the climbs came, I watched athlete after athlete fly past me on the climbs only to let up at the crest where I almost always passed them as I stayed steady. On the gas down the hills were scary at times, but that was free speed with little energy cost. The out challenge was a 1.5 mile climb of approximately 6% which is considered a good climb, even for cycling standards. The south wind added a bit more challenge to the ascent and we were all slowed significantly. I stayed steady all the way to the turnaround on US-95 and headed back towards town with a nice tail wind. Still stayed aero as much as possible but was at least able to sit up occasionally without huge speed penalty because of the wind. About mile 40 I realized my prediction of a 6:30 bike split was gone. I was bummed for 20’ or so and then re-grouped to realize that a smart second loop and a smart run gets me under my loose time goal of 15 hours. Being a Type-A triathlete is a trait, not a disease! Made it back into town with a good attitude and legs still feeling good as I was under my IF goal of 0.68 with a 0.66. Something about the mind not letting the legs get shelled when it knows there is a run ahead is something that I have always found intriguing. Through town and back down Lake CdA Drive was more fun as I knew that this part of the course was a little more protected from the wind. Quick stop at Bike Special Needs for a new bottle of nutrition, water fill up and a Dutch Strope Waffle…my only solid food. Felt great heading back towards town but dreading the 22 miles on US-95 and the wind. Flew through town and hit US-95. Saw Jeff at mile 105 or so, then Bill, then Wes. They all looked strong and focused! I was praying that at that stage of the race I would too! I knew Tom was ahead of me and was hoping he was having a great day…he had trained really hard and was looking forward to celebrating with him. By now I was still riding steady and it was paying off as I started passing people on the climbs and on the descents. Many people were just going through the motions at this point. The wind was still un-relenting and the climbs just as steep but I seemed to get stronger…both mentally and physically! Just stay steady, Geo! Made the turn on US-95 and had 20 miles left with the tailwind…stay steady but make it count and stay on the gas. Last climb on the bike seemed like it lasted forever but I was able to pass 18 people…yes, I counted…what else was I going to do?…and a feeling of relief came over me as I descended. Through the “No Pass Zone” I was behind someone who rode the brakes like a older person on Forest Drive! Frustrating, but only cost me a minute or so…no biggie. Onto the ramp and down towards transition and I started calculating how much longer a day I was going to have. A quick…Suck it up, Buttercup!…and I was handing my bike off to a volunteer and in the tent. A disappointing 7:13:07 but my legs felt great, my body was strong and I knew I had just beaten a pretty tough course. I did not know how tough it was until it was over. Ended with an IF of 0.66 which was the same as the first half. I was 328 of 453 in age group (M 40-44), 1857 overall…I had passed 20 in my AG and 280 (over 10% of the field!) on my little Sunday bike ride.
T2
This transition was much better…not near as cold…maybe a little warm but not bad at all. Saw Tom in the tent and he looked great, I was very happy we were both looking good. Shoes, hat and sunglasses…natural break too…and I was off running out of T2 with plenty of people cheering and yelling.
Run
My plan was to run the first 6 miles extremely slow to save as much as I could for the later miles. The town was buzzing with people and excitement and the energy was incredible. It was hard to keep my pace in check but I had to focus. Focus, Geo! Once I hit Lake CdA Drive I started looking for everyone, First I saw Wes finishing his first loop at mile 11, then Jeff at 22 or so, then Bill a few miles back. Everyone was looking good… some better than others. It finally hit me at mile 5 that I had plenty of time to become an Ironman and that this is a “race of one”…just me, nobody else. I walked each aid station and took a few walk breaks up those hills in the first loop because I knew I had to do them again. My goal for the run was to run more than I walked and with some strategic planning, good nutrition / hydration and a will to keep going when it really, really started hurting, I would cross the line with time to spare. I just wanted to hear Mike Reilly’s voice…corny as it is…tell me that I was an Ironman. Made the 6.5 mile turnaround feeling good and still with plenty of energy. Saw Tom a few minutes later looking strong and running smoothly. Ran and walked a little more the next 4 miles up the hills and the incline by the lake but was never really in the “how am I going to do this” mode. Just pacing myself and focusing on form and cadence. Took a shot of Napalm gel every 45’ or so with some water and had a few orange slices at mile 10. Run back into town before the Lakeshore Drive was the best part of the entire day! There were 2 houses that were having an “Animal House” like party on the lawn! Loud AC/DC, signs, lots of partying and just yelling at you as you went by. What an uplifting part of the course…the exact part of the course that on Friday I thought would be dead! Wow…I could not wait to be back on my final push! Pushing up towards the turnaround I saw Rob and Rhea, camera, hands in the air and yelling for me…awesome supporters! Wes, don’t know how you landed her but she’s awesome. Through town and made the 13.4 mile turn in pretty good shape…2:41:15 which was still 10’ better than my 5:30 goal. Nice work, Geo…keep strong but don’t go too hard. Saw Tom again…he even looked better than before, Go Tom! Ran back down towards Rob, Rhea and now Barb and asked about Jeff and Bill…got the info and then they all realized it was me, “Oh, hey George”…thanks, guys. Now was the start of the mental challenge…did I have what it took to push through the demons that were coming…not “if” but “when”! Walked through water station at mile 15 for some cola and water and to get my head right. Each mile started becoming a little more difficult but also a little more exciting. At mile 17 it finally hit me that I was one of the few people still running…the course was littered with people hobbling, limping, stretching and the occasional yelp of cramp pain. I hated to see it but also felt the confidence of my training and the mental toughness that was building with each minute that passed. Made it to the steep climbs at mile 18 and for the first time, I knew beyond the shadow of a doubt I would be an Ironman! I had 4 hours to go 8 miles…as I pondered that briefly, I heard Bailey’s voice say, “Daddy we gots this!” (she says this when we run long together)…and we always did! Now it was time to click off the miles…1 mile at a time. Walk when I need to but otherwise, time to work and get done. Mile 21…done, mile 22 done, mile 23 done…it was hurting a little more and I wanted to slow down but I also realized the more I walk the longer I’m out here…so I just ran. Lot of people walking and a lot of people now starting to stress about hitting the cut-off points on the run. Not me! Turned into the neighborhood area and I could just barely hear the music…but it was there! As I ran faster, the music got louder and louder and louder, until I was on the street singing and running! Wow…this was a heck of a support group. High fives, low fives, fist pumping, signs, people yelling…it was incredible. 2 more miles to go and it was time to make it happen. Passed the 25 mile marker and I couldn’t believe it…really, Geo…an Ironman? Turned on Lakeshore Drive headed up the hill and into town. Through the library parking lot and left onto Sherman…the crowd was 5 deep and I wasn’t even to the finishing chute yet. I entered the finishing chute to a crowd of people in an absolute frenzy! I felt like I was about to win the race…and in some ways…I was! I ran from side to side with a giant smile and slapping hands of whoever would hold it out there. This is Ironman! And then…I heard it…the most coveted words in triathlon…Mike Reilly’s signature voice proclaiming….”George Smith, 44 year old from Columbia, South Carolina, YOU…ARE…AN…IRONMAN! Just as those words momentarily sunk in, I saw Rob, Barb, Rhea and Wes yelling and cheering as I crossed that hallowed finish line…the holy grail of endurance sports! Incredible! Finishing time of 14:41:47. Not the fastest of guys, but finisher nonetheless.
Run was 5:18:03 with a negative split last 6 miles. 297 out of 453 in AG and passed 31 people in my AG on the run. I was 1632 overall and passed 245 people on my marathon.
It was a long day but an incredible experience. A mental, physical and emotional roller coaster to so say the least. Thanks to Jeff, Bill, Wes, McSwain and all the folks at EN for all their training assistance in this endeavor. Tom, Congratulations!
Soli Deo Gloria…God Alone the Glory! For without Him, none of this would have been possible.
Comments
congratulations George and great report
Congrats, ironman George!!
Congrats. Consider using cleat covers and remove at mount line. Or put on shoes at mount line.
I Like your observation about not being nervous...I was also not nervous for my first last year at IMLP and found this a bit odd or at least suprising. I was really calm and relaxed. I think I was so excited to be at the start line of my first Ironman and felt well prepared there was no reason to be nervous. It was almost a feeling of relief for the day to have finally arrived.
How was Napalm?
Congratulations on your first IM finish.
George,
Congrats on a great race and great race report!
George, love your persistence and mental strength to keep running when all around you are giving up - you nailed it for your first time out.
@Robin, I think I should have just carried my shoes. Next time.
@Nate, it was a little weird not being nervous. I think I was more nervous at my first Oly
@Michele, I really like the Naplam...the consistency is more palatable than a gel for me. I get an instant jolt, mostly mental I guess.
@Al, I even got to witness two guys talking about their "good bike splits" as they walked very slowly as "jogged" past them as what I was doing cannot be considered running.