The Wah Report

ironman coeur d'alene 2013

2013-06-25T08:31:00.001-06:00

Ironman report. For those that don't know the distances it 2.4 mile swim, 112 mile bike, 26.2 mile run. I did my first Ironman 3 years ago and after puking my guts out on mile 6 of the marathon and basically crawling for 6 miles till I could get enough bananas and water in my system to function and get a 2nd wind I swore i'd never put my body through another one.

Time heals and makes the mind and body forget such trama. I figured if I could get my nutrition plan dialed i'd be OK. I experimented with rice and it came up on some of my long rides, bars and gels make my gut hurt and want to get rid of it. I finally landed on white bread with Nutella and banana sandwiches. Seems like a crazy thing to eat, but my coach recommended I try it and it seemed to work. Little did I know I was going to have to eat 10 full sandwiches in 1 day during the Ironman to get me through. Your body can only handle 75-100grams of carbs an hour, it just can't digest any more than that or your gut starts to get angry.

We got to coeur d'alene on Thursday night and Friday I checked in and did a swim and got out on the bike course. After 15 mins swimming in the wavy cold water I came out totally disoriented from the waves. It was like swimming in an ocean. Saturday I got in a run to keep the legs active and checked my bike in and my transition bags.

Race day we were up at 2:00am and drove the RV to the site so we could get a parking spot so Peggy and Sky could hang out in there while I was on the sections they couldn't see me.

My race started at 6:35am. This year they did a rolling start in stead of a mass swim, so you self-seeded based on what time you thought your swim would be. This is a new system and one that Is a welcome change. I guess a few people have died in the swim and many have come away with black eyes. I had this experience in Madison at my first Ironman. You have 2,700 people all starting the swim at the same time and it's complete chaos. Arms and legs are flying everywhere and people are swimming over top of you. You can't stop swimming for fear you'll get run over.....The new format was great. I didn't ever have anyone swimming over me. There were a few kicks to the head, but nothing crazy and I often found open water. Luckily the waves weren't that bad for the swim so it wasn't that bad. For Ironman you basically do 2 loops of every section. The swim was 2 loops and you actually had to get out of the water and run along the beach and jump back in to start the 2nd loop. Both my loops were about the same time. I swam a 1:21:34 for 2.4 miles.

After the swim you grab your bike transition bag and run into a huge tent to change. For most triathlons I usually wear a tri-kit for the whole race and don't change, but since I knew it was going to be a long day I switched to a bike kit. Again a 2 loop course with a ton of climbing. I wasn't expecting this much climbing on the bike course. I was feeling great when I got on the bike and started cranking out miles with speed. Here is when the fun starts.. Remember those 10 Nutella sandwiches? The bike portion is basically a rolling buffet. You need to eat a 1/2 sandwich and drink as much as you can every 30 mins. After 2-3 hours you dread the 30min mark because you're so tired of eating and your stomach is screaming at you to stop, but you have to continue to force feed yourself or you're going to bonk hard in a couple hours. Luckily I made a last minute decision when making the sandwiches and threw in a couple strawberry jam and honey sandwiches, where were a pleasant distraction. When I started my 2nd loop I was averaging 20 mph, but could tell that was going to end here soon as my legs were starting to scream a little. The hills were relentless and the gut started to fire up with some puking up of water and sport drink here and there starting at about mile 80. The biggest concern was I didn't want a repeat from the last Ironman where the puking made me totally bonk. At about mile 95 my arms and legs had puke all over them and I broke down and actually started to cry for a few seconds. It was more of an emotional "you're going to do this" then this sucks and I'm miserable. When I hit 95 miles and saw all these people at mile 20, I knew there were in a longer and harder day then I was up for. That's the beauty and the curse of the 2 loops. There is always someone, make that hundreds who are just starting their 1st loop when you're finishing your 2nd. I rolled in the 112 miles in 6:10:41 and luckily held down most of my nutrition.

I hit the run feeling great...well great considering I just swam 2.4 miles and rode 112 miles. The key I thought was to ensure I had the nutrition to get through it and not get any puking issues like Madison. In my head I thought worst case I can ave 10min mile pace. The first 6 miles flew by with 8-9min miles...then I slowed down a little for 7-12.. I did 13 miles in about 2 hours. This is great, I can do a 4 hour marathon. Ok this isn't bad....then shit hit the fan. I couldn't stomach the Nutella sandwiches anymore and didn't want to eat anything, but I knew I had to. I stopped a couple times and puked up some liquid, but luckily no solids. This is when your mind needs to be strong.. When you are starting the 2nd loop it would be so easy to just stop and be done, but then you hear the crowds and Peggy and Sky cheering me on. The last 13 miles were hell with a mixture of running and walking. There were some nasty hills on the run that were killers. I started taking gels every 30 mins with some small pieces of bananas. I had to stick to some nutrition or I would completely blow up. The legs were aching as well as my feet. But I could see hundreds just starting their 1st loop when all I had to do was finish 13 miles. Mind over pain and suffering at this point.. run for a while, walk for a while, repeat. Shut up legs, you can do this. Then 2 miles to go and you can hear it "you are an Ironman" with the crowds going wild as people cross the finish line so some how I pick up the pace to a jog and roll down the most incredible last 1/4 mile with people lining the streets and screaming at everyone finishing and I hear it.. "Jared Roy from Portland, Oregon YOU ARE AN IRONMAN". Peggy and Sky were there and it was amazing. The final time on the marathon was 4:51:33 with an ave pace of 11:07mil mile. Not the 10 min/mile I thought was a no-brainer, but happy to be done.

You cross the line and immediately a volunteer grabs you and asks if you're OK and basically holds you up from falling over. It's like a war zone. People are laying on the ground wrapped in bankets and medical staff are taking care of people. The volunteer hands you to a medical person who asks again if I'm OK. They do this for every finisher to make sure you're not going to pass out and die I guess ;) At this point I can hardly walk. My legs are completely shot. I am given a piece of pizza and chocolate mile. I took a bite of the pizza and didn't have any hydration to break it down so put that aside and drank 1/2 of the chocolate milk. That's all I could stomach as my gut was screaming. I went and grabbed my bike and transition bags. Thankfully Peggy was there to carry the bags because I literally couldn't hold the 2 bags which probably only weighed 10 lbs. I had to ride my bike to the RV because I literally couldn't walk.

We had planned to go back to the race and watch the final finishers come across the line but I was basically dead at this point when we got back to the RV site. I jumped in the shower and completely puked my guts out in the shower. Nutella, sport drink and water all came up. I barely made it out of the shower and immediately passed out on the bed for an hour. I couldn't move. Luckily after an hour I was able to function and get some yogurt and chocolate milk in my system.

That night I went to bed and slept a solid 8 hours which I haven't done for years.

So.. will I do another one? Right now the answer is NO f'n way.

Thanks to all of you who sent encouragement and congrats. I thought of all of you on that long hard day and you all pushed me through it.

2013 Results: Ironman Coeur d'Alene

2013-06-24T18:48:00.000-06:00

JARED ROY

Rank: 156

Overall Rank: 849

BIB:	2046
Division:	M40-44
State:	Portland OR
Country:	USA
Profession:	Marketing

Swim:	1:21:34
Bike:	6:10:41
Run:	4:51:33
Overall:	12:43:42

CONGRATULATIONS, JARED, ON YOUR FINISH!

**Swim Details** **Division Rank: 226**
Split Name	Distance	Split Time	Race Time	Pace	Div. Rank	Overall Rank	Gender Rank
1.2 mi	1.2 mi	39:00	39:00	2:01/100m
2.4 mi	1.2 mi	42:34	1:21:34	2:12/100m
Total	2.4 mi	1:21:34	1:21:34	4:13/100m	226	1347	1076

**Bike Details** **Division Rank: 153**
Split Name	Distance	Split Time	Race Time	Pace	Div. Rank	Overall Rank	Gender Rank
1.7 mi	1.7 mi	5:30	1:38:59	18.00 mi/h
7.1 mi	5.4 mi	15:13	1:54:12	21.29 mi/h
12.6 mi	5.5 mi	16:48	2:11:00	19.75 mi/h
14 mi	1.4 mi	3:57	2:14:57	20.81 mi/h
56.2 mi	42.2 mi	2:14:26	4:29:23	18.83 mi/h
57.5 mi	1.4 mi	4:15	4:33:38	19.34 mi/h
62.9 mi	5.4 mi	18:40	4:52:18	17.36 mi/h
68.5 mi	5.5 mi	20:35	5:12:53	16.12 mi/h
69.8 mi	1.4 mi	4:28	5:17:21	18.40 mi/h
112 mi	42.2 mi	2:26:49	7:44:10	17.24 mi/h
Total	112 mi	6:10:41	7:44:10	18.13 mi/h	153	842	713

**Run Details** **Division Rank: 156**
Split Name	Distance	Split Time	Race Time	Pace	Div. Rank	Overall Rank	Gender Rank
2.2 mi	2.2 mi	18:04	8:10:13	8:10/mi
6.6 mi	4.4 mi	42:07	8:52:20	9:33/mi
11 mi	4.4 mi	46:22	9:38:42	10:30/mi
13.3 mi	2.3 mi	25:34	10:04:16	11:06/mi
15.5 mi	2.2 mi	24:57	10:29:13	11:36/mi
19.9 mi	4.4 mi	54:35	11:23:48	12:22/mi
24.3 mi	4.4 mi	57:24	12:21:12	13:00/mi
26.2 mi	1.9 mi	22:30	12:43:42	11:50/mi
Total	26.2 mi	4:51:33	12:43:42	11:07/mi	156	849	693

How Not To Fail

2013-03-15T16:06:00.001-06:00

How to (not) Fail from Martin Weigel

Hood river

2012-07-23T16:13:00.000-06:00

Our little cowgirl

2012-07-23T10:59:00.000-06:00

Bingo

2012-07-10T18:50:00.000-06:00

The bull riders getting ready

2012-07-07T19:27:00.000-06:00

Park Rapids Rodeo

2012-07-07T17:46:00.000-06:00

Mammoth Hot Springs

2012-07-05T08:40:00.000-06:00

Yellowstone Entrance

2012-07-05T08:12:00.000-06:00

Gardinier Montana

2012-07-05T08:09:00.001-06:00

Life's tough on the road

2012-07-05T06:57:00.000-06:00

Livingston Montana

1st stop Livingston, MT

2012-07-04T19:13:00.000-06:00

Lunch date

2012-06-28T13:35:00.000-06:00

Olympic trials

2012-06-23T13:46:00.001-06:00

2012-06-13T13:22:00.001-06:00

GM Detroit

3.5 feet

2012-06-10T16:56:00.000-06:00

Dragon boat racing

2012-06-09T14:24:00.001-06:00

Portland rose parade

2012-06-09T12:08:00.000-06:00

Hammer Velo Crit

2012-06-03T14:23:00.002-06:00

Mt Tabor Circuit Race

2012-05-20T15:42:00.000-06:00

Mt Tabor Circuit Race

2012-05-19T21:24:00.000-06:00

Mt Tabor volcano race today.. I'm the guy in front in white

Bronze medal OR state champs

2012-05-12T21:28:00.001-06:00

I guess I did better than I thought I did today. Since they threw us all together 3s, 40+, 50+, 60+ I had no idea who I was actually racing against in the 40+ Cat 3 race. I just saw the results and I ended up 3rd. It's actually pretty pathetic to even toot my own horn about it since they broke it out by age group, but I'll take what I can get ;) How many points do I need to get out of the sketchy 3s? The first lap was ridiculous with riders crashing on the uphills and I swear every other rider had the black grease chain ring mark on their right leg. I almost pulled into the parking lot after lap 1 it was so stressful. Luckily the 100+ riders whittled down to around 40 or so on the 2nd lap and the grease marks and hairy legs were gone.

Doggie Dash.. Over 4,000 dogs

2012-05-12T09:54:00.000-06:00

2012-05-07T20:06:00.000-06:00

To be a kid again