Ironman Coeur d'Alene 2009 Race Report

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I final did my first Ironman,  22 years and 9 days after my first Bud Light Series Triathlon at Ceaser  Creek.  The Bud Light Series Triathlons consisted of a 0.6 mile swim, a 22 mile bike and a 6 mile run.  Since Bud Light sponsored the races Spuds Mackenzie, the Bud Light girls and Bud Light were at the finish.  The bikes had toe clips on the pedals, downtube friction shifters, helmets looked like mushroom tops and the sunglasses of choice were Oakley Factory Pilots.  I remember this because I still have the bike and a picture from the race. 

Preparation for the IMCDA included packing enough gear for any type of weather and arranging transportation for my bike.  I used Tribiketransport.com.  Tribiketransport.com picked up my bike at Bike Authority a week before the race and takes it to the race and returns it to Bike Authority about a week after the race.

We made the Ironman Coeur d'Alene an family vacation. 

On June 16th, we flew out of left Akron Canton Airport to O'Hare and on to Spokane Washington.  We picked up the rental and drove 1 hour to Coeur d'Alene.    The house we rented was on Kidd Inland  about 15 minutes from downtown CdA where the race takes place.  The house was great, it was on the water,  there was a jungle gym, tetherball, basketball, volleyball a trampoline and a tree fort.  The kids' thought it was the greatest place.  Once we got the car unpacked my wife Brenda went into Cda to Pilgrims Market (the organic food store) and Safeway for groceries.  I played with the kids and they went swimming.    We ate at the house that night and relaxed.

June 17, 2009 On Wednesday, I as up early because of the 3 hour time change so I went for a run.  Our plan was to scout out parking situation around the transition area, drive the bike course and go to a waterpark.  We accomplished the first 2 but it was in the high 60s and raining, so we went to a movie instead of the waterpark.   The parking situation appeared to be very manageable.  The University of Idaho has a campus near the transition area.   The bike course was a 2 loop course that went past the transition area 4 times.  The course was hilly, twisty and very scenic.  There were a lot of places to pick up speed but there were tight turns also.   It stopped raining and warmed up to the low 70s by the time the movie ended so we went back to the house and the kids played in the lake.  We went back to CdA for super a Toro Viejo, a great Mexican restaurant.
 
June 18, 2009 Thursday was packet pick up and bike pick up and the opening day of the Ironman Expo.  I spent the morning play in back yard and in the lake with the kids.  Unfortunately, I got stung by a bee in the big toe while walking to the trampoline.  That hurt and swelled up nicely.  We spent afternoon at the Expo checking out the stuff for sale, eating  Qdoba, waiting in lines, making signs.  Benjy and Katie wanted to do the Ironkid's run so I signed them up.  They got a t-shirt and a metal waterbottle in their goody bag.  

The Ironkid's run was really cool because Mike Reilly, the voice of the Ironman, was the race announcer.   The kids each got a finisher medal.  That night we grilled chicken Kabobs at the house.

June 19, 2009 Friday was mid 60s and raining.  I went to the Gatorade sponsored morning swim.  The lake temperate was 65 the air was 63 there was a 10mph breeze and a 2 foot chop.  The course was a loop that had to be swam twice on race day.  The swim out into the waves was tough but I surfed back after the turn.   I was glad I breathe on both sides.  During the swim the weather got progressively worst.  By the time I got out of the water it was in the 50s and raining.  I picked up my Zipp 808s from RacedayWheels .com and went back to the house.  We planned to go to Sliverlake Amusement and Waterpark but the weather forced us to the Slaverlake Mall.  We ate in the food court then Gretchen and Brenda went shopping, while I took Katie and Benjy to a play area in the mall that was similar to Pump It Up.  They loved it.  They played there for almost 2 hours.  After the mall we went to the Ironman Welcome Banquet.  The food was alright, pasta, grilled chicken, salad and brownies.  There were over   3,000 people at the banquet.   Mike Reilly, M.C.ed the event.  Paula Newby-Frasier spoke.  There were 2,153 athletes registered, all 50 states and 12 countries were represented.  There were over 900 1st time Ironman athletes.  My age group was the largest with 444 athletes.  The oldest athlete was 73 and this was his 28th Ironman.  After the banquet there was a mandatory athlete meeting where the rules are gone over.  The bike course director said "mount at the mount line, no running mount because you are not that good and no drafting or littering." 

The race director said no painting the streets unless you want to tar over the paint.    He did not say anything about chalk.

June 20, 2009 Saturday started out sunny and warm low 70s so I went for a bike ride.  The wheels were fast and the stop distance was longer than my wheels.  By about 10AM , rain started and the temperature dropped into the mid 60s.  Saturday is when you drop your bike off in transition and put your swim to bike and bike to run bags in transition.  At this time I decided I need a wind vest.  I brought arm and leg warmers, a rain jacket for the bike and one for the run with me but I forgot the vest.   I think I bought the last wind vest in CdA.  I went to 2 bike shops and the cold weather gear was gone, only empty hangers.  In the 3rd shop I found a yellow wind vest that was my size.  While I was checking out 4 other athletes came in looking for cool weather gear.   Now by noon, the sun was shining and it was in the low 70s.  We decided to try a waterpark again.  By 12:30 it was in the 60s and raining.  We found an indoor waterpark that had 3 tall slides, a wave pool, a kids play area, a hot tub, bowling alleys and a climbing wall.  Benjy and Katie were not tall enough to go on the waterslides alone.   I must have climbed the 4 flights of stairs 20 times to take them down the slides.  It was great fun.  After the water park we stopped at a deli for a late lunch.  By then it was sunny and in the mid 70s so we went for a walk on the world's longest floating boardwalk.  I showed everyone where my bike was in transition and suggested where they could be on the course to see me.  I had leftovers for dinner: chicken kabobs, quinoa, spagetti, salad, and fruit.  I prepared my nutrition for the race and was in bed before 8:00PM.

June 21, 2009 Sunday Race Day I was up a 4:00AM.  For breakfast I had oatmeal w/ 2 TBS of hempseeds, almond milk, a sprouted grain bagel with almond butter, quinoa and a peach.  For this race I was wearing the MyAthlete Shadow GPS transmitter.  This divise tracks me in real time and allows me to be followed over the internet on a pc or a mobile unit (Treo, Blackberry, iPhone, etc).  It is very cool technology.  Brenda dropped me off at the race site at 5:15AM.  I had to get body marked, drop off the special needs bags and get the bike ready.   There were bike techs walking around the transition area pumping up tires and taking care of any last minute maintenance items.  I asked the bike tech if I could borrow his pump, he said no he would pump up the tires.  This is good because I never use wheels with valve extenders.  The first thing he did was stick a piece of metal down the extender to release the valve (I didn't know that had to be done.) Then he asked me how much pressure I wanted, I said 120psi.  He started pumping, then stopped took a pair of pliers and tightened the valve extenders, I asked what he was doing, he said the valve extenders were not sealed and he had to tighten them, he then pumped up the tires.  I knew nothing about these things regarding valve extenders and I did not have a pair of pliers with me.  This guy was awesome.    After he left, I loaded the nutrition on to my bike: 1 bottle of Perpetuem (4 scoops), 1 bottle HEED in the Speedfill, 1 bottle of H2o, 1 package of Clif bloks, 1 squeeze bottle of Hammer Gel, 1 powerbar and 18 Endurolytes.  I also put Vaselineunder the nose of my saddle incase I developed any chaffing.   Next it is on to the bike to run bag, I put in me hydration belt with 2 bottles of Perpetuem (1/2 scoop each) and 2 bottles of H2O.  Next put the wind vest in the swim to bike bag .    Next drop off the special needs bags.  The bike special needs bag has a bottle of Perpetuem (4 scoops), an innertube, CO2, Vitorria Pitstop, more power bars, 2 clif bars, and 6 GUs.  The run special needs bag has a long sleeve shirt, socks, shorts, a couple of powerbars and some GUs.  Next take care of any last minute bodily functions, and get int my wetsuit.  During the prerace I eat 3 powerbar gel blocks and 22 oz H2O.

As I look back on the race and try to remember as many details as possible I realized that there were many times that I was in the moment.  I was only thinking about the present, the past and the future did not exist, only the now.    This are the best of my recollections.

Swim
The air temperature at the start of the swim was about 55 and the water temp was 65 there was a 2 foot chop and 10 to 12 mile per hour wind.  I wore a neoprene cap and the latex cap.  The cannon fired at 7AM and about 2,200 athletes hit the water.  It was awesome being in the front third of the pack until I got kicked in the  3 times goggles and thought my eye was going to swell shut.  I didn't, I kept swimming.  At the end of the first loop we had to get out of the water cross a mat and get back in.  On the 2nd loop I swam further on the outside, I may have swam farther but I had clear water. 
First loop 38:10   2nd loop 40:17  
Total swim time  1:18:27  950 overall and 162 age group

T1
In T1 there were stripper or peeler to help you out of your wetsuit.  You pull you wetsuit down to your waist lay down on your back and the peeler pulls the wetsuit off helps you to your feet and gives you your wet suit back, I thanked them.  I ran down the swim to bike line of bag and a volunteer called out my number and another volunteer handed me my bag.  I ran to the changing tent and another volunteer took my bag, openned it, and dumped it on the ground.  I put on my helmet, socks, bike shoes, arm warmers, HRM, race belt with bid, MyAthlet Shadow, wind vest and sunglasses.  I grabbed my polypro gloves and stuck a powerbar and a package of Clif Bloks in my jersey pocket.  The volunteer put my wetsuit, caps and goggles along with the stuff I didn't take (rain jacket, leg warmers, more food) back into the bag he said he would take care of everything.  I thanked him and leve the changing tent.  Outside the changing tent were volunteers that applied sunscreen.  I got the sunscreen slathered on me.  Thanked her. grabbed a cup of water and ran to my bike.  Brenda and the kids were standing right by the row where my bike was racked holding signs and wishing me happy father's day.  That was really awesome.  I took the bike to the mount line.  The guy in front of me tried a running mount but kicked the front of my bike and tripped over his bike (the bike director was right, we are not that good).
T1 total time 7:27

Bike
Tried the running mount but kicked my bike, knocked my wheel transmitter out of alignment so I did not have a bike computer for the race.  I decided that I did not need the polypro gloves so I stuck them in my jersey.   The ride was good.  I passed people and people passed me.  I ate a power bar and drank the bottle of Perpetuem by the time I got to the special needs bag.  I reloaded with the 2nd bottle of Perpetuem and a Clif Bar.  There were water stops every 10 miles, I would roll through  them grab a bottle of Gatorade and top off the Speedfill. I took 3 Endrolytes every hour. The aid stations were every 10 miles. They were set up as Gatorade, H2O, Powerbar, gel, fruit, gel Powerbar, H2O, Gatorade and port potties.  The volunteers were great and move the athletes through the aid station quickly while cheering them on.  There were volunteers and bike racks at the portapotties to assist you off and on the bike so your stop was as fast as possible.  The spectators on the bike course were great. They were holding signs or having parties along the route.  My favorite sign was a 5x7 card held by a guy on a sharp corner that said “don’t suck”.  I laughed the both times that I rode pass the guy.   There was a Hula hoop party, Elmo was playing a drum kit, a bunch of motorcycle guys were drinking beer telling the cyclists to come back for a beer when they were done, a marching band, a rock band and a bagpipe troop, as well as cowbell ringers everywhere.  There were bike support on motorcycles that had a pump and tools for repairs in the event of a mechanical problem. I did not stop at all while on the bike except when I threw the chain. in the first mile.  I stayed in the aerobars on the climbs and spun out on the downhill's.  I passed a woman wearing a Triple T jersey.  The high temperature of the day was 62 which was reached while I was on the bike.  There was a steady windy of about 10 to 12mph.  When going into it I felt I was pushing while going down hill. My average HR on the bike was 133. 

Splits 1:34 at 34mi; 3:15:11(56miles)@ 90mi.; 1:16:44(22miles) @ 112mi. 
Total Time 6:24:41 1086 overall and 209 age group  Avg. 17.47mph

T2
At T2 a volunteer took your bike to be racked, another one called out your number as you entered the transition area, another handed you the bike to run bag as you went to the changing tent.  In the changing tent a volunteer emptied the bag and handed you what you needed.  I took off my helmet, bike shoes and bike socks and put on dry socks, running shoes and visor.  I grabbed my fuel belt but then decided that I only needed 1 bottle of Perpetuem  dropped the belt and put the bottle in my jersey.  The volunteer put everything back into the bag and tied it off.  I stopped at the urinal and out of the tent.  Again there were sunscreen appliers, which I passed on because it was cooling off and was overcast then I crossed the mat on to the run course. 
T1 total time 5:48

Run
This was my first marathon, ever.  My heart rate monitor died as I started the run, so I was going to have to manage my run by monitoring my breathing.   The run started on the path between the beach and the park.  Both sides were lined with fans that were cheering me on and ringing cowbells.  There were a lot of signs written on the sidewalk cheering on the athletes.  I saw Brenda, Katie, Gretchen and Benjy about 3/4 of a mile into the run.  I high fived them and gave them the gloves I had stuffed into my jersey. They said I was looking great.  I was a real boost to see them.  After the first mile I tied the wind vest around my waist but kept the arm warmers on.  It was a 2 loop course with aid stations every mile.  I know that if I breathe thru my nose only and complete an inhale and exhale cycle in 12 steps, I can keep my heart rate in the mid 130s to low 140s. The aid stations were set up as portapotties, Gatorade, H2O, powerbar, gel, pretzel, cookies, fruit, coke, soup, H2O, Gatorade, sponges, and portapotties.  At the odd number aid stations I would drink a Gatorade and take a gel, before the even aid station I would eat the gel and drink a water.  At about mile 12 it started to rain.  At mile 13 the special need bags were available.  The special needs area was manned by volunteers celebrating Marti Bra (everyone was wearing beads and large bras that were stuffed with balloons.)  The King of the Marti Bra called out my number and any other volunteer opened the bag I reached in a grabbed my long sleeve shirt and kept going.  Some of the other aid stations had themes also; there was a Woodstock aid station that played music from Woodstock and everyone was in tie dye, an America theme where a volunteer was dressed as the Statue of Liberty, there an aid station manned by the army reserve.  There were parties and fans all along the run course.  A lot of fans were playing music and drinking as they cheered us.  One party had a no walking zone in front of it.  I you walked in front of the party the fans provide extra motivation to run get you to run.  I ran out of Endrolytes by mile 14, so I added pretzels at the aid stations.  From mile 17 to 20, I was hitting the wall, everything was hurting,  I started drinking coke and eating pretzels at the aid stations.  It mile 20, I told myself that this is only a 10k let’s go.  I was able to pick up my pace.  At mile 23, I told myself that this is only a 5k let’s go faster and I pick up my pace.  At mile 26, I saw Brenda, Katie, Gretchen and Benjy cheering for me.  I ran over to high 5 them and the kids started running with me.  Brenda told them they had to turn around at the end of the block.  It was very cool running down the middle of the street surrounded by the kids (they were a head of me.)  They turned around at the end of the block and I ran between the grandstands lining the street slapping hand with the fans as I ran by I crossed the Finish line and heard Mike Reilly announce “Ben Norton you are an Ironman”.    I never walked once during the whole marathon, I was running slowly at times but I did not walk. 
 
Run time 4:39:08  overall 952  division 180 10:40 pace
 
Total time 12:35:29 overall 940  division 186
 
By the end of the race the temperature had dropped to 47.  At the finish they wrapped me in a Mylar blanket, put a medal on me, handed me a t-shirt and hat.  Then my picture was taken with the Ironman finisher backdrop.  As I walked out of the finish area a volunteer ask if I needed anything, I asked “What do you have?” he said I obviously did not need the medical tent, there was pizza and other food to the right and a massage tent straight ahead.  I decided I needed pizza and a massage.  I had 2 pieces of pepperoni pizza than got a massage from Ellie and Maggie.
 I collected my morning clothes bag, the swim to bike bag and bike to run bag.  I changed into dry clothes and went to get my bike.  Brenda and the kids were waiting for me outside to transition near were my bike was racked.   It was great to see them.   They are Ironfans.  Brenda said the MyAthlete Shadow showed her where I was until the Treo battery died.  She said the people around her thought it was cool that she could track me and wanted to know all about it.

On the way, back to the house I called my parents and my brothers.  They had been tracking me online and had called or texted Brenda all day long for visual updates. 
 
I got back to the house took a shower and went to bed. 

June 22, 2009 Monday I got up at 7:30 the next morning.  The only real pain was from the blisters on my feet.  Everything else felt alright, a bit fatigued but alright.  I eat a good breakfast and headed back to the race site to pick up my special need bags, return the race day wheels and drop my bike off to tribiketransport.com.   The special need bags were partially sorted but I got lucky and found each bag quickly.  Everything else went off without a hitch.  I signed up for the 2010 IMCdA on June 27, 2010.
 We went to the Awards banquet and had egg, sausage, waffles, muffins and OJ.  Janas Investments honored 5 athletes that raised money towards charities of their choice.  Two to the athletes raise over $1,000,000 each.  The winner of the men’s race and women’s race spoke and a video was shown highlights from the race.  It was very well done.  Next we picked up my photos.  We went back to the house and I took a nap.  Then Benjy, Gretchen and I went to the Coeur d’Alene Brewing Company for dinner.  I had an awesome burger with sautéed mushrooms and onions and fries.
 
June 23,2009 We flew out on Tuesday and we were home at 2AM Wednesday and I was back to work on Wednesday morning.
 I am grateful for the support and encouragement provided by my family and friends.  I especially want to thank my coach Angela Forster for her interesting workouts, support, keeping me from overtraining and holding me accountable.