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Frideric Prandecki

@fprand

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Child of Christ, Father, Husband, Founder @bobsrepair, NC State & Harvard Alum, College D1 Tennis Athlete, 2X Ironman 140.6 Finisher, Rev 3:20

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I faced the Red Dragon and barely made it. 🐉 🏴󠁧󠁢󠁷󠁬󠁳󠁿

IRONMAN Wales Finisher 16:39:49.

I knew Wales was going to be tough, but weather turned out to be brutal and everything went wrong. Rain, nonstop hills, over 8,000 feet of climbing, and by the afternoon winds around 34 mph.

The swim took me 1:32. Then came the bike, and that’s where the real battle started.

8 hours and 6 minutes on the bike, averaging 206 watts. For most of it I wasn’t thinking about my finish time anymore. I was just trying to make the cutoffs.

I barely did.

When I got off the bike, I looked at my Garmin: 1% stamina. My legs were shot. I still had a marathon to run with another 2.5k elevation gain.

I had about 7 hours left, so I did the math.

4 miles an hour.

That became my entire race. Forget 26.2 miles. Just get through 4 miles this hour and worry about the next 4 when I got there.

I ran when I could and walked when I had to. 2,277 athletes started and 341 did not finish. About 1 out of every 7 people. 15% did not finish second highest in the last 10 years

I came really close to being one of them.

A huge thank you to my wife Ashley Prandecki. @ashleycolleen01 ❤️ Months of long training days, early mornings and weekends taken over by training, and then she was by my side throughout the entire race. I love you and thanking for being my best friend and partner for life!

Thank you to my coach Scoty Graber @scotygraber for the training plan, holding me accountable and, most importantly, having a strategy ready if things went bad.

Well… things went bad

But we had a plan. Do the math. Keep moving. Get to the next checkpoint.

Thank you to Tenby and everyone along the course. People stood in the wind and rain for hours yelling our names, ringing bells and pushing us forward. When you’re 15+ hours into an Ironman wondering if you’re going to beat the cutoff. Thank you to the radom two guys telling me to not to even think about quitting. That helped. Sorry to the three guys that wanted to run with me at midnight up the hill. Legs only had walking left.

They call IRONMAN Wales the Red Dragon.

He almost got me.

16:39:49.

But I made it. 🐉

IRONMAN Wales finisher taken in Tenby, Pembrokeshire by @fprand

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a month ago

Baby girl coming February 2027 💗 by @fprand

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a month ago

FIFA 2026 Team USA 🇺🇸 by @fprand

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3 months ago

Happy Easter #2026 taken in Las Vegas, Nevada by @fprand

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6 months ago

Ironman Oceanside 70.3
1.2 mile swim 🏊
56 mile bike ride 🚲
13.1 mile run 🏃

Thank you for the incredible support from @ashleycolleen01 and the boys! taken in Oceanside Pier, Oceanside California by @fprand

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7 months ago

Hyrox 2026!
Feeling so grateful to have had the support to train and compete in this race 💜 by @fprand

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8 months ago

3 months 💙
Photo by @iga_paris by @fprand

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6

a year ago

The Force is strong with these ones ✨
The best Halloween with family & friends. by @fprand

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a year ago

My sweet boys 👻🎃🧡 by @fprand

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a year ago

Ironman California
2.4 Mile Swim 🏊✔️
112 Mile Bike 🚲 ✔️
26.2 Mile Run 🏃 ✔️

After my father passed away I started this journey to better myself and find out my Why. Through the solitude of training in the last 10 months I was able to find peace and truly appreciate all the moments I had with my dad and especially the current moments with my family and friends. During the race I realized crossing the finish line wouldn’t make me an Ironman but by the every day decision of being the best believer, husband, father, friend and possible version of myself. I crossed this finish line but it’s only the beginning of becoming the true Ironman. Thank you to my coach @scotygraber my family @ashleycolleen01 @ric.newell @iga_paris @bridgettenewell for supporting me during the race and journey!! taken in Sacramento, California by @fprand

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a year ago

☀️ 6 weeks have flown by by @fprand

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3

a year ago

Almost a year and a half with this guy in our lives. It feels like forever and just yesterday all at once. Time is wild. by @fprand

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a year ago