Ironman Texas Race Report, 5/18/2013

While it probably wasn’t the most ideal pre-race situation to involve driving a total of nearly 1,400 miles to get to the race, I think it worked out well and most importantly, saved us a heck of a lot of money over flying. My wife and I drove with Ashley Robota in her car (thanks Ashley!) and she raced as well, her 7th Ironman actually!

We got to The Woodlands, TX before noon on Thursday, went to packet pickup, and then headed out to a section of the course for a short brick workout. I was actually happy with the location we chose because it was right at the 90 mile mark of the bike where the course turns from south to east. With the race day forecasted wind to be out of the south at 10-20mph, that 90 mile turn would presumably be a welcome sight at the end of 25 miles of straight headwind. The legs felt great for the 40min ride and the base 3mi run averaged 6:15s, but it was certainly noticeable how freakin’ humid it was! I don’t think I’ve ever dripped like crazy like that in just a 40min ride.

On Friday, we did an 800m open water swim at the race site and I was stoked I was able to stay on Ashley’s feet without very much trouble because she swam 1:01 at Ironman Arizona. If only I could follow her feet for all of the race’s swim (a virtual impossibility when you’re starting with 2,000+ other people at the same time…)! We checked in our bikes and T1 and T2 bags and the rest of the day I focused on resting up and hydrating like crazy. I even got in a wicked good 90min nap.


The Race


I got in the water, oh, 3 minutes before starting after *barely* making it into a porta-potty shortly before the start. The ONLY race I’ve ever been to that had enough porta-potties was the Boston Marathon:


I lined up pretty far right and more than anything else, felt excited for the day ahead. Serious violence ensued when the cannon went off and it was pretty gnarly for a while there. Less than a minute in, one of the hundreds of flailing hands around me managed to pull down the zipper on my swimskin. Ah, crap. It was WAY too crowded at this point to stop to try to zip it up unless I felt like drowning from being run over by the masses. I would guess I was close to 800m in when I was finally able to successfully zip it up, and I definitely felt it catching water up to that point. Freakin’ A man! The rest of the swim was smooth and the last 800-900m were in a pretty narrow canal, which was neat because of all the spectators and easy for sighting.


I got out of the water at 1:11 and I was mildly okay with that. It was a minimum of a two minute improvement over my other two Ironman races, it was without wetsuit, and I assume I was slowed that first half mile. It was still at least four minutes slower than I think I should be swimming for that distance based on training and my half iron swim times. I plan to practice more open water swimming this year.

Swim time – 1:11:36

Overall – 369 of 2,046 = 18%

Out of 30-34 age group – 59 of 285 = 20%

T1 – 3:19


Transition was uneventful and I was excited to head out for a 5hr jaunt on the ol’ hobby horse. After I was settled in, it became clear that things were moving along pretty quickly for the effort level and the average speed hovered around 24mph all the way through 50 miles. The course is one lap and heads in a NNW direction on the way out and in a SSE direction on the way back. Given the wind forecast, I did expect the way out to be quite fast and I hoped the average wouldn’t dwindle TOO much on the return trip into the wind. The hills were rolling at worst and I went through 56 miles/half way in 2:21, nice! Due to my swimming prowess, I had plenty of folks to pass in the first half and the number of people to pass started to drop in the second half. I mainly kept the focus on drinking plenty and sticking to my nutrition plan. The headwind in the second half was not as bad as expected and also more variable than expected. The spring in Flagstaff is incredibly windy though (gusts above 40mph are pretty standard) so that may have helped me desensitize a bit.

After the aforementioned turn (brick workout) to the east at 90 miles, the road ahead was suddenly wide open – not a rider to catch in sight. I saw this as a good sign as I had probably moved myself pretty far up in the overall field. This stretch was the hottest but I expected to feel this warm much earlier in the ride. As far as being completely alone with no one to pass, I also saw this as a good thing because I do the vast majority of my 5+ hour rides completely solo. I was perfectly comfortable just plugging away with no external stimulus. In the final 10 miles or so, there were a lot more turns than I thought the course map had shown, but it kept it interesting.

My thoughts turned to T2 and I realized I didn’t know if we were allowed to get out of our bike shoes before getting off the bike – we weren’t allowed to leave the shoes on the bike for T1 and I failed to check the rules on T2. I ended up asking the last couple of guys that I passed whether they knew if it was okay and they all seemed confident it was fine, which turned out to be correct. I thought I had a sub 4:50 split in the bag  based on pace and distance to go and I hopped off the bike right around 4:50:10 – ha! I probably lost those 10 seconds asking people about that shoe rule…


I really enjoyed this course; the greener areas, scents, and humidity reminded me of my home state of Ohio, the road was much smoother than I expected, the trip through the National Forest was AWESOME, and it was great to only have one big loop instead of an out and back or multiple laps.

Bike time – 4:50:13 (23.16mph)

Overall place after bike – 59 of 2,046 = 3%

Number passed during bike – 310

Age group place after bike – 14 of 285 = 5%

Bike split – 8th overall amateur

T2 – 2:19


The legs felt so-so immediately off the bike and they felt great after transition, which I got pretty excited about. Just like in Kona, I had to hold back quite a bit to run a little under 7min/mi pace and I averaged right around 6:50/mi for the first of three laps. At the end of that first lap, Janée informed me I was 15th in my age group off the bike and the leader, James Chesson, was 20 minutes ahead. Holy crap. That was a blow to the confidence. I did a poor job of pushing the negative thoughts out for the majority of the second lap and the pace lagged quite a bit. But, at the end of that second lap, Janée told me I was now in 5th – Heck yes!  That alone made me feel better and Janée could even tell a few minutes later when she saw me again.


The competitive drive (instead of feeling sorry for myself) came back and I was looking at calves for all of the final lap, hoping the 30-34 AGers I was passing were on the same lap as me. I was still suffering quite badly though, and my only explanation for my poor pace (relative to what I know I’m capable of) was simply that the heat was taking its toll. The high temp for the day (likely while I was running) was 91 degrees and the average humidity for the day was 75%, putting the heat index between 98 and 100 degrees. It’s funny, you’d think you’d be super excited to get to the 20 or 22 mile marker of a race so long since you’re practically in the homestretch with “only” 4-6 miles to go, but at the time, it feels and sounds awfully, awfully far.

I knew I was no further back than 5th in my age group during the last lap because no one passed me, but I signed up for this (incredibly expensive) race specifically to try to get a Kona/Ironman World Championship slot again. I also knew there was a possibility my age group would only have four slots, and there was a lot of uncertainty of whether I passed anyone from my age group since the end of the second lap when Janée told me I was 5th. I basically knew I was on the cusp and I was suffering so incredibly badly simply trying not to slow down. I saw Janée again less than two miles from the finish and she told me I was still in 5th. Ugh, seriously!? I really had been praying that I passed a few during that lap, but it turns out I hadn’t. I thought I may not have another shot at Kona this year afterall. The focus turned to getting to the finish without stopping and as fast as my body would allow. In the last half mile or so, I passed two guys that were in my age group and they were both walking. I thought, ‘Eh, they’re probably on a different lap’…I finally got to make that turnoff that said “Finish –>” instead of “<– Laps 2 & 3” and I found myself in the longest freakin finishing chute in the world, with a cruel section that passed right by the finish line before you had to run a few hundred meters away from the finish, make a 180 degree turn, and then you were finally facing the finish and the true final chute.

Afterward, a few folks sent texts to Janée saying that I was 3rd in my AG when we thought for sure I had gotten 5th and possibly no Kona slot. It turns out I was, in fact, 3rd – the two guys that I passed in the last half mile were on the same lap! I couldn’t believe it and I had surely clinched another slot to Kona. I was also extremely pleased to have placed 7th overall amateur.


Run time – 3:08:13

Finish time – 9:15:43

Overall place at finish – 7th amateur, 21st with professionals of 2,046 finishers = 1%

Number passed during run – 52

Age group place at finish – 3 of 285 = 1%

Run split – 5th overall amateur

DNF rate – 17%



Some cool stats from Ironman Texas 2013 Results Analysis

I’m really pleased with how this race turned out considering the extreme heat and humidity and having to train through the winter and our cool spring to prepare for it. I’m also stoked I met my #1 goal of qualifying for Kona again and I can’t wait to have another shot at that race!

A huge thank you to everyone who helped me while preparing for this race, especially:

My incredibly supportive, understanding, amazing wife, Janée; my coach of nearly 9 year now, Bettina Warnholtz (Racelab); the constant support and encouragement of my parents, Joe and Cindi, and my sister Kaylee; Kym Wilkens for taking care of my (previously) seriously messed hamstrings; Stephanie Del Giorgio for a fantastic race week massage; Allie Nath for letting me borrow all kinds of things…; Frank Smith for letting me borrow more things; Ana Carlson for coming all the way to Texas just to support Ashley and I; Ashley Robota for letting us drive out with her; Alex Kaufman for stellar text updates to Janée during the race; Triple Sports, Rudy Project, First Endurance, Pactimo, Nathan HPL, Doctor Hoy’s, Guayaki, Polar Bottle, Michelob Ultra, Genuine Innovations, Skins, and Ceepo.

2013 Collegiate Triathlon National Championship: NAU TriJacks’ Stats

I’ve had the honor and privilege to coach Northern Arizona University’s triathlon club (NAU TriJacks) for a year and a half now and I couldn’t be more proud of this year’s team. First off, this is only the second year the team has had to qualify for Collegiate Nationals (before, everyone could just go, but it’s become incredibly popular and competitive so qualification was implemented) and they qualified again this year after accruing points at a few conference races that took place during the school year. The most important race prior to Nationals was the Lake Havasu Triathlon on 3/17. It is arguably the most competitive Olympic distance race in the country outside of Nationals and the TriJacks punched their tickets to Nationals that day in incredibly windy, challenging conditions.

We lucked out this year in that Nationals took place in Tempe, AZ, just over two hours away. The last two years it was in Tuscaloosa, Alabama, and the two years before that were in Lubbock, Texas. As you can imagine, it’s challenging to get a dozen+ poor college athletes out to a race that’s several hundred miles away, so having it in our “backyard” (not to mention in a *familiar* place) was a huge relief.

The training schedule I laid out for the team consisted of three levels of volume and intensity and, based on current ability level, time, and experience, athletes picked which schedule they followed. While preparing their training plan, I started at Nationals and worked my way back through Havasu and the beginning of the semester to ensure that they were going to be primed to peak at Nationals – and boy howdy, did they peak!

Admittedly, it turns out that the bike course at Nationals was two miles short (which is ridiculous for a National Championship and a huge peeve of mine…) but the absolutely massive personal bests that TriJacks had much more than account for the short bike course. For instance, at 20mph, the bike course was 6 minutes short – just keep that in mind when looking at the size of the PRs.

Without further ado:

The Ladies
Hannah D finished in 2:28:49 – PR: 15:12
Allie N, 2:34:23 – PR: 17:54
Lexi F, 2:52:33 – PR: 5:50
Rachel C, 2:52:39 – PR: 10:42
Liz W, 3:02:33

Average women’s finish time – 2:46:11
Average PR – 12:25
Average swim time – 28:17
Average T1 – 1:35
Average bike time – 1:08:11
Average T2 – 1:42
Average run time – 1:06:03*
*The women’s races started at 11am at the earliest and the high temp for the day was around 90 degrees, which shows in the results for the majority of the women’s results

The Guys
Alex K, 1:59:51 – PR: 7:05
Andrew D, 2:11:22 – PR: 8:00
Adam S, 2:13:44 – PR: 9:26
Clay P, 2:15:20 – PR: 15:28
Skylar R, 2:22:51
Christian P, 2:27:55 – PR: 24:57
Kameron W, 2:27:58 – PR: 14:33
Blake S, 2:34:24 – PR: 44:36
Peter N, 2:35:04 – PR: 16:17
Joey M, 2:43:12 – PR: 23:09
Austin J, 2:48:13 – PR: 40:12
Ryan M, 3:12:14 – PR: 42:34

Average men’s finish time – 2:29:21
Average PR – 22:23
Average swim time – 30:37
Average T1 – 2:17
Average bike time – 1:05:50
Average T2 – 1:51
Average run time – 48:23

On top of the way that all of these athletes executed on an important day, I’m also very proud of how these athletes carry themselves. They’re classy, fun, responsible, happy, hard working, and friendly – they’re good people, and that is why the NAU TriJacks have been a huge part of my life over the last five years.

2012 Year in Review – by Janee

This year was packed with job transitions, new hobbies, travel, and plenty of races!  Josh launched his endurance coaching career, quit his not-so-awesome job of 5 years, and picked up some extra work (along with a season pass) at Snowbowl.  I had an opportunity to teach a course at the university in addition to my job as a community health educator.  We both achieved significant athletic goals: Josh competed in the Ironman World Championship and the Half Ironman World Championship (and qualified for the Duathlon World Championship, too!) while I ran my first marathon and accomplished a new personal best in Olympic-distance triathlon.  We lived on a tight budget and managed to reduce our debt by $10,500.  In our precious free time, we took up gardening, played a lot of disc golf, and added to our collection of house plants.  It was a great year for weddings and camping, as well.  Altogether, we spent time in Texas, Ohio, Washington, DC, Hawai’i, Nevada, Utah, New Mexico, and California.  Whew!

Here are some highlights, in sorta-kinda chronological order:

The first few months of 2012 were overwhelming.  Both of us were working full-time, then I was spending hours preparing lectures and grading papers, and Josh was coaching NAU’s triathlon team and teaching the triathlon class.  On top of all of that, I was training for my marathon and Josh was training for spring races.  We also traveled out of town nearly every weekend of the spring semester for various reasons; I think we were gone for something like 12 out of 15 weekends.  The end of the semester was a glorious relief!  (In case it wasn’t clear, I am no longer teaching the class so I have time to breathe.)

Trijacks on a training ride on Lake Mary Road

Trijacks on a training ride on Lake Mary Road

We stored up the extra income from those hectic months and saved through the summer so Josh could pursue his goal of coaching endurance athletes full-time.  In July, he attended a USA Triathlon certification clinic in Salt Lake City, and by September he left his job refurbishing vending machines, which was a huge triumph!  He continues to coach Trijacks and teach the class, and he is very passionate about coaching individual athletes through Racelab.  We are also excited because this allows him more time and flexibility for his own training.  Recently, he began working a few days per week operating ski lifts at Snowbowl, since the winter months are an off-season for training and racing.  He enjoys working there, especially because of the free season pass!

Pepsi Cake

Tri class

I was thrilled to finish the Lost Dutchman Marathon in three hours and forty-nine minutes (Garmin time, the course was long).  The race itself was amazing, and I loved the training leading up to it.  I highly recommend doing a marathon (after proper preparation, of course!).  If you’re looking for suggestions, I am very fond of the scenery and atmosphere of Lost Dutchman.  Now I finally have my awesome long-sleeved t-shirt!

Post Marathon

Post marathon joy

In the summer, we planted our first vegetable garden.  I loved caring for the plants, watching them grow, and especially eating them!  The zucchini, onions, and pumpkins thrived.  We had a bit of luck with lettuce and carrots, but weren’t so fortunate with the spinach, beets, or kale, which grew alright but were eaten by mystery critters before we had a chance.  I foresee many gardens in years to come!



We had a ton of fun riding our new tandem around town throughout the year…

Riding across the London Bridge to cheer for the Trijacks at the Havasu Triathlon

Riding across the London Bridge to cheer for the Trijacks at the Havasu Triathlon

Getting married seemed to be a popular activity this year: we were invited to several weddings.  We couldn’t make it to all of them, but we had a fantastic time celebrating with friends and family members.  In April, we flew to Ohio for Josh’s sister, Kaylee’s wedding.  The ceremony and reception were wonderful, and it was great to spend time with his relatives.  I was introduced to the groom, Jared, for the first time, and realized it’s the closest I’ve ever come to having a brother.  (Is that a brother in-law, in-law?  Or…?)  In July, we celebrated with my high school friends and college roommate, Kristen and Matt, who had a gorgeous ceremony in Flagstaff.  I really enjoyed the opportunity to catch up with the high school crew.  Later that month, I attended our good friend Rachel’s wedding, which was a blast.  Those guys really know how to dance…Trijacks weddings for the win!  Congratulations, everyone!

Kaylee & Jared

Kaylee & Jared

The Terwoord fam

The Terwoord fam

Kristen's wedding

Kristen and Matt’s wedding

Rachel and Josh

Rachel and Josh

Rachel's wedding dancing

Dancing at Rachel’s wedding

In June, we drove to Texas for the Buffalo Springs 70.3 half iron race.  Kaylee and Jared were able to meet up with us as they were stationed in Texas.  Josh’s race went well and he earned a slot to the half iron championships.

Josh & Kaylee after the Buffalo Springs 70.3

Josh & Kaylee after the Buffalo Springs 70.3

We camped like nobody’s business this year: I can think of ten camping trips off the top of my head.  A lot of the trips were associated with traveling to races.  We also camped with my family in the White Mountains and with Trijacks for training camps.  Locations included Bartlett Lake, Usery Mountain, Lake Havasu, Lost Dutchman State Park, Lake Powell, Oasis State Park, and south of Sedona.

Oasis State Park

Oasis State Park in New Mexico

Hiking with my lil' sis, Melodee

Hiking with my lil’ sis, Melodee

I joined Racelab this year and experienced the difference that comes with a great coach!  After three years of consistently finishing triathlons in 2:45, I finally broke through the barrier at the Mountain Man Triathlon with a 2:38!  Yusssss!  Thanks, Racelab!

2012 Mountain Man

September was another crazy month for us.  Josh raced the 70.3 World Championship in Las Vegas, we spent the evening roaming around the Strip, then I flew straight from Vegas to Washington, DC for a week-long conference.  I really enjoyed DC – what a beautiful city!  I love museums, and the Smithsonian was outstanding.  I also visited as many monuments as I could.  Since the trip coincided with our second anniversary(!), Josh and I celebrated with a pleasant picnic and a nice view of the sunset from Snowbowl.

Finishing the 70.3 World Championship

Finishing the 70.3 World Championship

Wright brothers' plane at the Smithsonian

Wright brothers’ plane at the Smithsonian

Picnic at Snowbowl

Picnic at Snowbowl

The big highlight of our year was the Ironman World Championship in Kona in October.  Josh qualified to race in November 2011 and trained intensively from May through October this year.  We spent much of 2012 planning and anticipating the trip, and the experience was incredible.  Josh’s parents joined us from Ohio for the race and festivities.  It was a tough race that included a bit of bad luck, but Josh did a great job and learned a lot.  If things go well, we hope to return for another race.  Hawai’i was lovely; I loved the sea turtles, flowers, and fresh bananas.  We did quite a bit of snorkeling in the clear waters, drove up to the Mauna Kea visitor center, and ate at some very cool restaurants.  Check out Josh’s posts for more details about the trip.

Kona finish 579291_10152148941325184_403299042_n 565051_10152171185410184_1393422337_n Turtle

I spent a lot of the summer preparing for the GRE and a lot of the fall working on graduate school applications.  I’ve applied for a few PhD and MS programs in physiology, and am anxiously awaiting responses.  I feel that my applications are strong, and I am hoping that funding and space within research laboratories align so I can begin my studies in the fall.  Send positive thoughts my way!

During Josh’s down time after Kona, we played a lot of disc golf.  Flagstaff has several courses, and we like it because it is outdoors and it’s free!  Josh even got an Ace – a hole-in-one – although nobody was around to witness it…

Disc golf




In November, I chopped my hair off, which turned out great.  Then Kaylee and Jared joined us at my parents’ house in Gilbert for a delightful Thanksgiving.  From there, we drove back to Flagstaff and did some hiking in the Grand Canyon.  We’re glad we got to spend time with them again before they are transferred to Japan.


I added knitting and crocheting to my hobbies list shortly before Christmas, which worked out conveniently for gifts.  Christmas was excellent, of course.  We loaded the truck up to take snow to my parents’ house and made a sweet sledding hill on the grass.  It’s always great to hang out with my little sisters (and the not-as-little ones!) for Christmas.

23Dec2012snowtruck Sledding in Gilbert

I seriously cannot believe how quickly time has been passing since we graduated.  It’s been a crazy, eventful year with plenty of good memories.  We’re excited to find out how my graduate school applications turn out and watch Josh’s triathlon career in the upcoming year.  Now, off to the Flagstaff Pine Cone Drop to bring in 2013!

Pine Cone Drop

Short Grand Canyon Hike, 11/24/12

Thanksgiving weekend, my sister and her husband were visiting from out of town (before she leaves for Japan, hoorah Air Force), so we hit up the Grand Canyon for a hike. It had been far too long since we had been there. We didn’t have a ton of time and just ended up going to Skeleton Point and back (6mi round-trip) on the South Kaibab Trail. While the Canyon is breathtaking from the rim, I think hiking into the depths is a must-do if you can! You gain so many other views and it really gives you an idea of the sheer size of the thing. Pics in the album below!

L.L.Bean Discovery Project – Ascent Jacket

I was selected, along with 17 other outdoorsy-types from across the country, to participate in LLBean’s Discovery Project. Throughout the coming year, they’ll send us four “kits” of LLBean things to try out. We’re simply encouraged to go on adventures and post about our experiences. We’ll provide our feedback and thoughts on the products. This should be fun!

The first kit came in mid-November in a nifty tin box for packaging:


The kit included the Ascent jacket – a Gore-Tex 3-layer Pro Shell. It’s windproof, waterproof, and breathable – well, so far I know it’s windproof and relatively breathable; haven’t tried out the waterproof part yet!

Soft billed hood. This was before I realized the hood strings can feed into those holes so they're not hanging out.

Soft billed hood. This was before I realized the hood strings can feed into those holes so they’re not hanging out.

I think the drawstring holes in the pic below are a great idea and something I’ve never seen before.

Hood drawstring feeds to the inside of the jacket instead of hanging outside

Hood drawstring feeds to the inside of the jacket instead of hanging outside

The inside layer is designed to move against base layers more freely and feel less clammy against skin.

Inside right has a zippered pocket with a slit for headphone cord. Waist drawstring is below that, and there's another drawstring around the bottom of the jacket as well. Easy to somewhat tailor the fit.

Inside right has a zippered pocket with a slit for headphone cord. Waist drawstring is below that, and there’s another drawstring around the bottom of the jacket as well. Easy to somewhat tailor the fit.

Inside left has an open pocket big enough to hold a water bottle

Inside left has an open pocket big enough to hold a water bottle

Pits can zip from both ends

Pits can zip from both ends

Gore-Tex Pro Shell garments “are built for maximized ruggedness and are ideal for extreme and extended use” and “Garments with this rating are engineered to pass Gore’s most aggressive rain test, simulating extended vertical and horizontal wind-driven rain conditions.”

Sleeve has an easily-grabbed tab for tightening the cuff. Zippers are waterproof.

Sleeve has an easily-grabbed tab for tightening the cuff.

While the hood is big enough to go over a helmet (bike or ski, for instance), the top drawstring pulls the hood toward the back and the bottom drawstring pulls the back down so you can make it small enough to fit without a helmet.

While the hood is big enough to go over a helmet (bike or ski, for instance), the top drawstring pulls the hood toward the back and the bottom drawstring pulls the back down so you can make it small enough to fit without a helmet.

I biked to campus wearing the jacket when it was 28 degrees with a long sleeve and fleece underneath and it turned out to be far too warm haha. Employed the pit zips!

It really does fit over a helmet!

The first kit also came with an AZ hiking guide and the "Oh, Ranger! ParkFinder" app for Iphones and Droids. It's free and you can search thousands of federal, state, and local parks. I don't have either phone, but you can explore ParkFinder on

The first kit also came with an AZ hiking guide and the “Oh, Ranger! ParkFinder” app for Iphones and Droids. It’s free and you can search thousands of federal, state, and local parks. I don’t have either phone, but you can explore ParkFinder on

It’s been unseasonably warm here in Flagstaff lately, but needless to say, I can’t wait to test it out more. I just took a part time job at the Arizona Snowbowl as a lift operator for the winter, so it should see plenty of use!

Kona 2012 by the Numbers

Number of finishers1,883

Number of countries represented 57

Number of States Represented50

Top female age grouper – Hilary Wicks, 9:50:03

Top male age grouper – Christian Muller, 8:54:17

Youngest Female Finisher – 19, Andi Cribari, 11:44:26

Youngest Male Finisher – 19, Dane Ballou, 15:23:58

Oldest Female Finisher – 77, Harriet Anderson, 16:59:19

Oldest Male Finisher – 82, Lew Hollander, 16:45:52

Age Group Winning Times, Females:

  • 18-24  10:16:31
  • 25-299:51:07
  • 30-349:53:50
  • 35-399:50:03
  • 40-4410:13:42
  • 45-4910:37:36
  • 50-5410:58:40
  • 55-5911:09:30
  • 60-6412:27:51
  • 65-6913:35:14
  • 70-7415:28:11
  • 75-7916:59:19

Age Group Winning Times, Males:

  • 18-24 – 9:01:27
  • 25-29 – 9:08:43
  • 30-34 – 9:09:02
  • 35-39 – 9:06:09
  • 40-44 – 8:54:17
  • 45-49 – 9:17:22
  • 50-54 – 9:31:50
  • 55-59 – 10:05:48
  • 60-64 – 10:55:16
  • 65-69 –  12:01:09
  • 70-74 – 12:15:41
  • 75-79 – 14:30:56
  • 80-84 – 15:38:25

*From 2012 Ironman Finishers Yearbook

Gear used in Kona

All of us tri-geeks are gear junkies, so I figured I’d post what I used in Kona…


From the


  • Frame: Ceepo Venom
  • Rear wheel: Yishun 88mm clincher
  • Front wheel: Zipp 404 clincher
  • Tires and tubes: Continental GP4000 + Vittoria latex
  • Components: Sram Force with aero chainring (53 tooth and 11-23 cassette)
  • Saddle: Cobb VFlow Max
  • Bars: Easton Attack, old non-adjustable version – CeeGees pads
  • Nutrition: Standard frame bottle with 20oz First Endurance EFS Liquid Shot + 4oz water, horizontally mounted (homemade mount) bottle between the aero bars with 24oz water, bento box with one Clif Bar + ibuprofen, caffeine pill, written nutrition and HR plan
  • Shoes: Specialized TriVent – old version of this
  • Helmet: Rudy Project Wingspan with front open
  • Glasses: Rudy Project Hypermask


  • Shoes: Adidas Hagio with Yankz laces – Got the shoes here because of the price/color, but I usually get shoes from Running Warehouse
  • Number belt with six Powergels – 3 tangerine, 3 vanilla + a pill bottle with 6 SaltStick caps
  • Headsweats hat (not visor)


The Kona Bike Count

Seeking athletes to make faster!

As many of you know from when I discussed it here, I’ve started coaching triathletes and runners with Racelab. Coaching has been my goal since 2006, and I am thrilled to finally put my dreams into action!  Following my enlistment in the Air Force, I moved to NAU to earn my BS in Exercise Science, where I learned about human physiology, nutrition, exercise testing and planning, and biomechanics among other things.  I am now a USA Triathlon certified coach, and I have loved my first year of coaching.  (As a side note, I have a “Coached Athletes” tab at the top of this page where I’ll continue to post updates about athletes that I coach.)

I am passionate about helping athletes to improve and achieve their goals.  It is so rewarding to see people push themselves to accomplishments they weren’t sure were possible, whether it’s a couch potato completing his first 5k or an experienced athlete winning her 30th race with a new personal best.  I have 15 years of personal training and racing experience as a runner plus 5 years as a triathlete, and I am eager to share my expanding knowledge and experience.

Now that Kona is behind me, I am actively seeking more athletes.  I set up individualized training plans which take into consideration factors like experience, fitness level, time availability, and goals. Athletes are encouraged to contact me at any time with questions, concerns, or comments; I think it is very important to be available for my athletes and to adjust training according to situations that come up.  Racelab’s head coach, Bettina Warnholtz, approves all of my schedules, so my coaching is backed up by her 15+ years of coaching experience and expertise.  She is a USAT Level II certified coach and has coached me since 2004. Whether you’re a beginner looking to complete your first race, a seasoned veteran that wants to improve and/or is looking for a more structured plan, or anywhere in between, feel free to contact me at (and spread the word)!

10/16/12: Kona – Day 7

Our last full day in Kona :(. My parents had some food they needed help finishing – no problem! We went to their place for breakfast. After that, we just hung out at the condo and relaxed for the morning.

In the afternoon we drove to Hapuna Beach, relatively far north on the Queen K Highway. This was the largest beach we visited while in Kona and again, Janee and I did more snorkeling haha. We couldn’t get enough of it!

Dinner was at LuLu’s right on Ali’i Drive. It was your typical bar menu but would have a good view during the day. After that we just spent the evening hanging out at my parents’ place.

Coral “writing” on the lava rocks out on the Queen K highway

Cool trees at Hapuna Beach

Trees at Hapuna Beach

At LuLu’s on our last night

10/15/12: Kona – Day 6

I certainly slept better last night, thank goodness. And you know that leftover pizza I mentioned yesterday? That was for breakfast….and lunch…along with some of Janee’s birthday cake…

Early in the day we visited Mountain Thunder coffee plantation, only about 15-20min away, but much higher in elevation (I think 3200′). It’s pretty neat, you gain just a little elevation (at least by my standards coming from hilly Flagstaff) and there’s suddenly no more visible lava rock and A LOT more foliage. It’s like the rainforest. We got a tour and were educated on the harvesting, sorting, and roasting process. There were free samples too!

After lunch, we wanted to see what a black sand beach was like, so we went to Kahalu’u Beach, just four or five miles south on Ali’i Drive. It wasn’t a very big beach, but it had some good snorkeling and we saw at least four sea turtles.

We had supplies left over, so Janee made Hawaiian haystacks for dinner again (let me know if I should post the recipe – it’s delicious!) and then we met my parents at Huggo’s On The Rocks. It’s a really awesome spot – the seating is under huge umbrellas in the sand right next to the ocean. The frequently have live entertainment, and there were a lot of hula dancers on this night.

View from our backyard in the morning

As soon as you gain some elevation, it’s like you’re in the jungle. This is on the way to Mountain Thunder coffee plantation

Chickens at Mountain Thunder coffee plantation

The bean sorter

Roasting beans

Black sand beach right on Ali’i Drive

The triathlete’s tramp stamp

Sunset from Kona Mansions, where my parents stayed