Run This World

33 – Mirinda Carfrae from 5’3″ Basketball Pipsqueak to 3-time Ironman World Champion

_dsc1244Meet Mirinda “Rinny” Carfrae. One of the best Ironman athletes of all time. She won the Hawaii Ironman in 2010, 2013 and 2014. She’s been on the podium seven times. She toed the starting line eight times. The only time she didn’t finish in the top three was when she was hit by a car during a training ride just days before the race in 2015.

But she wasn’t always an Ironman rockstar. Rinny grew up on a farm in Australia, one of six kids. She played sports from a young age, but they weren’t of the endurance variety; Rinny was a standout basketball player. But at 5’3″ her future on the courts was predetermined and a coach with a good eye for talent saw something else that was special in her.

cm_2016jul19_8951Rinny showed talent from the start in triathlon evidenced by the fact that she jumped right into the pro ranks. But it took years before she graduated to the Ironman distance. Today we talk about:

  • Why Rinny got started in triathlon
  • Rinny’s philosophy on training and racing
  • Being married to another pro athlete – how to strike an equitable balance
  • What to look for in a coach
  • How to maximize longevity in sports
  • Her work with World Bicycle Relief
  • The power of RESPECT
  • Speed round: Give it a guess – red wine or chocolate milk?


Rinny’s running form is top-notch. For all you visualizers, this is a good one!┬áVideo by my friend Mat Steinmetz of 51 Speedshop.

Rinny’s amazing Hawaii finish in 2013 – one of my fave moments when she jumps on Tim!