Final Thoughts

You always hear people say how fast time flies. Ironman training has been in full effect since January and I can tell you first hand that the time DID NOT fly by. It wasn't easy by any means and these last six months took everything I had both physically and mentally. I'm running on fumes and I cannot tell you how excited I am to finally toe the line and then cross that finish line next week at Ironman Coeur d' Alene. The time discipline I've had to exercise over the past few months has been beyond difficult but I managed to get through it.
Here's my workout totals since January (25 weeks):

Swim: 187,643 yards / Avg: 7,505 yards/week

Bike: 2,825 miles / Avg: 113 miles/week

Run:  563 / Avg: 22.5 miles/week

Average weekly hours training: 12.3 hrs/week

So for your typical Kona qualifier hopeful, this doesn't seem like a lot of volume. However, the quality is what has been important. Juggling family/work life with training hasn't been easy but I go into this race very confident in my abilities and still think I have a shot at qualifying as long as I execute perfectly. So how do I qualify? Well, historically at IMCDA a 9:30-9:45 in the 35-39 AG and/or top 5 will get you the beloved KQ not to mention a spot on the podium. How does that break down for me? I debated whether or not to post this, but I've let you all in on my journey, I may as well put myself out there and share what Flanny and I think I am capable of (as long as everything goes right - which I understand is the hardest thing about Ironman!).

2.4 mile swim goal time: 1:05-1:10 (1:32-1:39 pace). With the rolling start last year, IMCDA saw really fast times. I've done a lot of open water swims leading up and even a 4000 yd straight swim which showed me I'm more than capable of swimming in this timeframe.

112 mile bike: 5:00-5:10 (21-22mph). Course has 6k of climbing which really suits my strengths. Goal is to hold 190 watts (NP). Over the past several months I've held 190-200 watts (NP) for 5-6 hour rides and finished with a solid run with no problem. As long as I can stay true to my plan on the hills and not burn any matches, I should be capable of this kind of ride.

26.2 mile run: 3:10-3:15 (7:15-7:30 pace). So Flanny's magic number for me is 7:15's. As easy as it is on tired legs in training, I've never duplicated it for 26 miles after a long day. As long as I fuel properly and absolutely go beyond my comfort zone - 7:15's should absolutely be possible for me.

Total time ~9:30-9:45

It always comes down to the run in Ironman. Doesn't matter how fast you swim or how well you ride, can you execute a marathon on tired legs? A lot of that comes with your ability to suffer on the run. It can be learned but there is no doubt that the true runners have a huge advantage in Ironman. I'm hoping to utilize it.

Are these high expectations for my first Ironman? Not if you have prepared properly and I believe I have. We'll find out on Sunday! You can track me Bib #174 at

I want to really thank my beautiful wife Amy for really supporting me through this process. It hasn't been easy for her either. I get a lot of credit for being able to juggle all that I do but there's no doubt that she does SO MUCH. She really sacrificed a lot so I could train and fulfill this dream I have had and she never complained once. I am truly lucky to have her and couldn't do any of this or be the man I am without her.

I want to thank Flanny again for EVERYTHING. You can read about it HERE. Also thanks to James Walsh who also played a big part of me being competitive in triathlon.

I want to thank Wattie and all my Wattie Ink teammates for the crazy amount of support, fun and family environment you've given me. #OG

Thanks to Wattie Sponsors: Herbalife, Powerbar, Reynolds, Blueseventy, Spidertech, Rudy Project, ISM, Speedfil, 10 Barrel Brewing, TriBike Transport, 454 Tattoo, Hypoxic, Rev3 and Wildflower.

Thanks to my personal sponsors: The Bike Shop (thanks for everything Rick!), SRM, e21, SportMulti.

And lastly, thanks to all that have followed along on my journey. Whether it be on this site, Kona Journey, at Lava Magazine or years prior to this at Love the Hurt. I've had so many messages, emails and voices of support over the years and I can't thank you enough for it.




Brian Gunn said...

Been great following along on your journey. No doubt jugging all the hours, family obligations, work and commute is tough and can't be done without a great spouse.

Good luck out there this weekend. Can't wait to see what you put together.

krista lapan said...

Best of luck out there!! I will be racing and Shane will be out on the course cheering all day long. Please let us know if you need anything!

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