This pacing has worked very well in the past and is what I did to get to Kona, 1999.

The greatest challenge of long course racing is having the humility and patience to give yourself a chance to run well.

My buddy, Ian Brownlee, was kind enough to add some MOP thoughts. These are in italics. The normal print is my own ideas.

These thoughts are intended to help first timers with their pacing over the distance. I wrote the original article close to ten years ago. I updated it a bit but left the structure the same as it reflects how my first year of IM racing went.

Every one is different and somebody else's plan may not work for you. My comments are for those who just want to finish.

Over my coaching career, I have been in contact with many athletes who are contemplating their first crack at the IM distance. Their goals are very similar-they want to finish the race. Period. If they skip the med-tent and manage a smile, great. However, what they are looking for is some advice on how to make their journey as satisfying (and pain free) as possible. If this sounds familiar, then I hope you will find this article helpful.

Call these The Golden Rules of Losing Your IronVirginity. Frankly, I think these points apply to everyone, and I need to constantly remind myself to avoid repeating my mistakes.

These are the biggest mistakes I made in my first triathlon season. They are also temptations that I constantly need to help others, as well as myself, avoid.

Rule One: You don't have to kill yourself in training.
So you've signed yourself up for an Ironman. You know it's a grueling race, so you better toughen yourself up by signing up for two marathons, half a dozen Century rides and a three-mile rough water swim. Not recommended!

For me, endurance training is exactly like turning a Styrofoam cup inside out. So long as you take it slowly you'll be able to do it. Try to rush things and - rip - you'll tear the cup.

You are the cup.

Rule Two: Build technique and endurance in your first year.
If you are making the jump up from Olympic or 1/2 IM racing, more than likely your greatest weakness is endurance. Most first timers (myself included) have averaged less than ten hours a week in training the season before their first Ironman. Most of our previous training was done on feel, a little of this and a little of that.