Jan 2018 04

Mission Accomplished!

Getting it Done!

Wow!  What a couple of years.  2016 marked my first foray into triathlons.  It was challenging for many reasons.  But 2017, my second year of transforming myself from a cyclist into a triathlete, was a great year! And it culminated in October with an awesome day in my hometown at Ironman Louisville.  It has been an amazing journey along the way with lots of ups and downs. So here is a small recap.

At the end of 2016, I experienced the death of my dad after a prolonged stay in the hospital in Louisville.  It definitely had an impact on me both physically and mentally.  But after watching him suffer from COPD and CHF, I know that I want to take care of this body and try to stay in great shape.  This drive to stay fit is one of the great gifts that my dad has given to me.

It was my second year with my coach Kevin Ryan and the Lexington Hippos, a great group of friends who helped me train harder and smarter.  I didn’t always like getting out of bed at 4:15 to go swimming at the UK pool, but I can say it made me a much better swimmer.  The group runs and rides also helped improve me as an overall athlete.  I am excited to say that I will be training and racing with these fine folks again in 2018.


I also experienced my first true injury related to running: plantar fasciitis.  It sucks!  Through several weeks of reduced running, doctor visits, stretches, and other remedies, I finally got past it (or I just learned to deal with the pain).  I hope and pray not to experience that again.  I also had many days with sore muscles – mainly in the knees and back.  Frequent visits to the chiropractor helped alleviate most of that.  One of my main goals for 2018 is to stay healthy for the whole year.

Ironman Louisville – 2017’s “A” Race

Obviously, Ironman Louisville was my major event in 2017.  But there were other races including Shelbyville Tri Series, Cardinal Tri, and the Tri-for-Sight.  Due to the injury in the summer, I cut back on some of my race plans.  In 2018, I am hoping to do more events including an Ironman 70.3 and an Ironman 140.6 t a venue yet to be determined.

So Ironman Louisville – what was it like?  I loved it.  And I think I can say that because my coach put me in a great position to finish the race – which is what my goal was.  I finished in just under 15 hours, with the bulk of that being the run.  An area that I have always struggled with but also hope to improve in the most.  The weather was crazy – cold, hot, wet dry, AND VERY WINDY.  I approached the race by breaking it down into the following segments :


  • 1st – I was going to do a warmup swim, it just happened to be 2.4 miles long.  It took me 1:12 to finish and it was similar to my morning swims and the many open water swims the Hippos did in the Kentucky River.  This just got me warmed up for my favorite part – the Bike!
  • 2nd – I was going to ride a century today just like I had done at least a ten times in the past.  No big climbs, no sprints, no surges.  Just a steady 160 watts and fuel the body.  I had to stop several times to fill my bottles and check my bike but still managed to finish in 6:53 at an average of 16.25 mph.  It was not the best, but it was according to plan.  And to be honest, coming off the bike I felt better than I had at any previous century ride.
  • Next – 26 One-Mile Segments.  This was hard.  This pushed my body and mind to its limit.  But I knew I could walk the whole distance and still finish.  My plan was to walk/run at a 5/1 min ratio.  If I could do this, I might be able to maintain a 12 to 13-minute avg pace.  It wasn’t to be.  I walked a lot more than I planned.  But the good news is that the next time, I have a lot of room to get a PR on the run.  I ended up at 6:23 for the marathon and an average pace of 14:39.


Looking back, I am still not sure how I managed to finish.  But I know for sure without the support crew, none of this would have been possible.  Kelly, Kaity, Jake, Jonathon, Rusty, Kevin, Maria, Kennedy, Bobby, JJ, Shae, the Hippos, Coach Kevin, and everybody else that shouted words of encouragement at one place or another on the route – THANK YOU!

But most of all thanks to my Dad – He gave me the strong mind and discipline that it takes to train and race in an Ironman.


Year End Stats

I am also including my year-end stats for 205, 2016 and 2017.  It was a great year.  But next year will be even better!

2017 2016 2015
Total Hours:  455.0  342.9  317.9
Swim (Miles):  200.5  182.6  60.9
Bike (Miles):  3,081.0  2,138.0  4,016.5
Run (Miles):  455.0  459.3  133.5
Total:  3,736.5  2,779.9  4,210.9


  • Tim Stout

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