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Ironman Wisconsin Run Course Thoughts #IMWI
I was looking at the “search terms” people used to find my blog and one was “Ironman Wisconsin Run Course Tips,” so I thought I’d weigh in with a few “non scientific” thoughts. I’m gonna do it by “feel” and a sketchy memory, so don’t take it too seriously.
It’s a 13.1 mile loop that starts with a short and slow climb from the top floor of the awesome Helix transition. You go straight at, then around the majestic capitol, before tearing down State Street where “I Run for the Party” has real meaning.
My advice here is watch your speed. There are TONS of people cheering, and it’s mostly downhill, so it’s easy to get caught up in the moment. Thankfully my legs didn’t bend the first two miles so I didn’t have a choice.
When you leave State Street it flattens out for a while and you head toward one of the coolest college football stadiums in the country. I feel like it’s a little over 2 miles before you meet Camp Randall, home of the Badgers, and a short little staircase climb that caught the attention of my calves. Then you descend onto the football field, and while I am arguably the number one fan Badger fan living in SEC country, I didn’t really feel much like looking around. What I liked most was the soft turf surface that gives your knees temporary reprieve.
After you emerge from the stadium, you hit a small downhill then flat section that eventually takes you under a bridge for a short “out and back” which I hated. I loathe out and backs for some reason, and even though this was only a few hundred yards it got in my head a little.
Then it’s back into “somewhere” before you are dumped onto a trail that rolls between a bunch of University buildings along the lake. It’s kinda cool because there are students milling about and most of them look at you like you’ve been working out for over 8 hours.
Then it’s time for first of two substantial (by Ironman standards) hills. There’s and aid station at the bottom and I highly suggest you regroup before the climb. A ton of people walk these hills and I did for a short spell on the second loop, but they are not awful unless you are from Florida, and in that case, I recommend quitting.
After that, you wind to the right and close in on your second taste of State Street where people are five deep and scream some of the happiest sounds you’ll ever hear. In retrospect, this is probably where I felt the best on the entire run. It’s right around mile 6 and I suggest soaking it in. You’re about halfway into the loop and it’s loaded with electricity, which is good because the worst part of the run awaits.
When you hit the trail again you have a 10k left in your loop. It’s nice and shaded for a while, but when you leave the dirt path it turns into blacktop and the bikeway takes you out a mile before you turn around to come back. It’s desolate and I really started hallucinating on this section. It’s a two mile trek that seems like it will never end and the one section I wanted to walk most.
After that, you have about 3.5 miles before paydirt (or the painful turn around). Slowly but surely spectators come back into your life and you will need their support. The support, by the way, is excellent. Aid stations are loaded like a buffet and on my second loop I hit the chicken broth hard on that turnaround.
You wind back past the stadium (and go down the little flight of stairs, which is painful in a different way) then back through the neighborhoods before hitting your last little climb up State Street. The party is rockin’ now and the hill is not an issue. At the top you stare at the massive capitol, turn left for a block, right for another, then right for a half block before turning left to finish.
The finishing part is great, but if this is the end of your first loop be prepared for a major mind f&ck. They lead you well into the Finisher’s Chute before sending you back out to battle. All you can really do is laugh.
Ironman Wisconsin was my only marathon to date, and I am pretty sure it will always be one of my favorite courses. It’s challenging but not unfair. It’s urban with a great taste of wilderness. And you get to see some of the finer sections of one of the greatest cities there is, Madison, Wisconsin.
What I Think About When I Swim
A while back a friend of mine marveled at the fact that I was routinely swimming 40 laps or more during Ironman training. One day he asked what I think about when I’m in the water for that long. I had to think for a minute.
He told me he was up to 10 or 15 laps and he thinks about all kinds of things while he’s swimming and comes up with some of his best ideas. After a few minutes I told him I “think” I used to be that way, but now most of my thoughts are usually focused on breathing. In fact, I almost HAVE to keep my focus there or I will lose momentum and form goes to hell.
Today, though, I have to admit New Orleans crossed my mind a few times. It’s coming up quickly and I need to make serious love to the pool for the next couple months. It’s not about making the swim as much as coming out of the water fresh and I am not even close.
I swam about 20 laps and it wasn’t awful considering my last attempt in the pool. I didn’t feel wiped out, but I could tell my body was saying, “What the hell was that BS you just put me through?!?”
It’s amazing how quickly you lose your swim shape. My arms felt a little weak, so I really focused on using my core. I know just enough about swimming to be dangerous, but it reminded me that the core is king. Not only in swimming, but bike and run.
When you are throwing and pulling your arms with your back and core it is a lot easier on your arms and breathing. I don’t really see my natural swim getting much faster than a 1:50/100 meters, so I want to figure out the most efficient way to hit that number.
The plan from here is simply to spend a lot of time in the pool. So much of swimming is feeling comfortable and that’s the easy goal.
So, yeah, I guess I understand letting your mind wander while you swim, but it has never worked for me. It becomes more of a meditation where I clear the mind rather than put stuff in. I do this on the bike and run, too, which I think ultimately makes me a better racer.
I’m actually really curious to know what, if anything, you think about in the pool.
The Unpublished Triathlete
It’s really hard to explain where I’ve been lately, but I can assure you I have been writing. Here is a list of stories you may or may not see at some point. They are sitting in draft mode because I’m not sure how I feel about the tone. Sorry it’s sideways, but I think it’s a pretty accurate reflection of my mood these days.
Sunday's Surprising Plot Twist
Sunday, was weird. There was no alarm or intent, I just woke up at 4 am and gave life my best shot.
I have to say, it was quite amazing.
My only “plan” of the day was to meet friends at 7:30 for a run, which is normally a daunting hour, but by the time I cleaned the kitchen, bedroom, and did some laundry, it was still only 5:30. I was smack dab in the “go back to bed danger zone.”
But I kept moving.
I woke Mattie and tugged her for a walk, took out trash, and did a little writing. I was closing in on 7 am and it really felt like I could pull this off.
From 7 to 7:15 I did a few leg warm ups and light stretching. I filled my water bottle and jumped in the car with a small sweat and actually prepared for a run.
What happened next was nothing special, but felt perfect.
We took off together and kept a sub 9 pace for 8.8 miles. We talked about current events and genuinely had a peaceful run.
We ended with a climb up Mount Nasty, which always pushes the blood a little faster. Your heart pounds and discussion goes away. It’s not for the meek, but you are always a better runner for having ascended.
I a little post-run coffee and muffin. Went home, cleaned a bit more, watched a few minutes of college hoops Game Day, then staggered to my room for an incredibly passionate nap.
My day felt complete and it wasn’t even noon. Everything after the nap was gravy.
The moral of the story: When you’re awake, be awake.
I've Made a Huge Mistake
Sometimes you just don’t make good decisions, and lately I’ve been wallowing in the past. I mean, I try to set goals like most like most good people, but it’s not always the right plan. I’ve just never had all the answers, and thankfully, I’m pretty good at remembering that.
I have written hundreds of posts on this blog and most have been positive words about training or life. I spent the entire year surrounded by inspiring people that helped get me to new levels. But now, I am questioning what those levels mean.
My goal was to simply finish an Ironman, but as it neared I secretly thought I could not only complete it, but do it in 11 hours and 30 minutes. I came close, and it felt like one of the most rewarding days of my life when I crossed that finish line, but for the months that followed, many of my days seemed empty.
Many of my nights in November and December were consumed by staring at the ceiling wondering why I was doing this. Why would I put my body and mind through such a grueling exercise? What was the point?
Even as recent as two days ago I contemplated whether or not this quest for Ironman was something I really wanted. I already did one. A major feat indeed. But what would motivate me this time?
Part of me has been using Kona as a motivator. Just push yourself to qualify for Ironman World Championships, Mike. THAT will make you happy.
Last night I sat in meditation and just listened to the noise swirling around me. All of the crap that wears you down on a daily basis. Slowly, that noise gave way to peace. To a higher plane of thought, filled with empty space, and ready to accept truth.
I moved past the materialism, fame, and goals to make room for something real.
I sat, patiently, not thinking about anything, only listening. After some time, the only concept that spawned in my mind was “purpose.” What is my purpose?
Ahh, that old question. But this time, I saw it from a new perspective. It wasn’t something like save the world, become a prophet, or famous filmmaker, it was simply this: Live every day with your mind centered on the greater good.
That’s it. No more goals or grand visions. Simply be. And be better the next day. I can’t control my world, so why not be a vessel for a universal energy much grander than myself.
Most of my life I have tried to control my environment. To influence people and shape their opinions of me, but it never worked, and never made me happy. My life strategy was a huge mistake.
This is a major breakthrough, not only for daily living, but for the Ironman dream that won’t die. I spent much of the night thinking about how this would impact another year of training and it made the thought of another Ironman less daunting . . . and a lot more enjoyable.
So, I will continue to train, but with an even greater awareness of my body and mind. What feels right and feeds my purpose. Thankfully I don’t have to make a decision about Louisville yet, so it may or may not happen. And, you know what? I’m cool with either outcome.
If new seeds dry out and die, let them blow away.
A Very Humbling Day
Have you ever had someone try to warn you, but you didn’t want to listen? You didn’t want to believe it? Even though you know it’s true, you just can’t accept it as fact.
I’ve had a training buddy telling me to be careful for a couple weeks now and it was not something I wanted to hear. But he was adamant and I kept hearing his voice in my head . . . over and over. Today, I decided to address my neglect head on and it lasted all of 17 minutes.
17 minutes!
Just over four months ago I swam two and a half miles in an hour and twenty minutes. The waves were brutal, and I was in the middle of a 2,800 person mosh pit. Today, I swam in my own lane, with no obstructions or current and made it 17 minutes.
My buddy was right. He kept imploring me not to skimp out on swim practice. “You lose it quick, man.”
Yeah, but this quick?
I also did a 1/2 triathlon, 1.2 mile swim in mid-October, and while it just about killed me, I finished the race and felt like I could swim a bit more . . . but seventeen minutes?
I’m pretty sure a lot of it has to do with my diet and hopefully “temporary” fascination with coffee. I can honestly feel weaker when I drink too much coffee and I have certainly been doing that lately. Sleep has been a little off, too. Hopefully some of this will sort itself out soon.
So, tomorrow I will come back for more. This is literally one day at a time for me now. I have to keep dragging myself back to the pool to get familiar with the feelings. The goggles, the initial splash in the water, and that freak show that can be the YMCA locker room. 
Until then, I will stay in the moment with no goal other than to get it going again. Things will fall into place, but you gotta keep showing up . . . and listening to your training buddies when your heart tells you they’re right.
Half this Stuff is 90% Mental
After a mentally challenging month I dubbed “No Run December,” I’m back on the asphalt. The year started with a few ticklers, then on Saturday, decided to get a honest reading on my fitness.
When I start running, I often have no idea how far I’m going. I just take off up the street and play it by ear, but sometimes that gets me in trouble. I don’t have mental capacity for walking back home and often find myself in serious pain at the end of runs. I suppose that strategy ultimately helped me at Wisconsin, but it’s an entirely different deal when you are 5 miles in with four miles back to your house.
None of it was easy, but I kept repeating, “don’t quit” in my mind. Once you stop running, you’re sunk.
Stopping to walk is a hard habit to break and I don’t want the addiction. I’ve gone through some pretty intense training for Ironman, and really believe branding “non-stop” mentality into my brain was one of the toughest things to do.
I only ran 9 miles on Saturday and half of it was hell. The good news for me, though, is that most of my struggles were cardio. My legs felt pretty strong and I “proved” to myself I’m still in pretty decent shape.
Ironman 70.3 in New Orleans is the only race on my calendar at the moment and I feel relatively secure, but know I have to pick it up if I want to hit my time goal. But, patience is the key. We have to be patient . . . with everything.
I have to let the story unfold. Just because I can’t do it, understand it, or visualize it now, doesn’t mean I won’t be ready then. I have to trust the process and peak when the time is right. New Orleans is a race along the way, but it’s not my primary goal. Louisville is king and I want to peak on that day. Not now, not the day after, but on August 24th.
But, I also want to enjoy the process. It is a methodical journey of finding solutions and motivational tactics. It is about sticking with the plan and believing you will rise to the challenge.
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Note: I sort of borrowed the concept for that title from one of my favorite Yogi Berra quotes: “Baseball is 90% mental, the other half is physical.”
Crushing Iron Will Be Right Back
I’m doing some server stuff. We shall return.
Let it Go
Two monks were on a pilgrimage. One day, they came to a deep river. At the edge of the river, a young woman sat weeping, because she was afraid to cross the river without help. She begged the two monks to help her. The younger monk turned his back. The members of their order were forbidden to touch a woman.
But the older monk picked up the woman without a word and carried her across the river. He put her down on the far side and continued his journey. The younger monk came after him, scolding him and berating him for breaking his vows. He went on this way for a long time.
Finally, at the end of the day the older monk turned to the younger one. “I only carried her across the river. You have been carrying her all day.”
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It’s so easy to blame problems on other people, and I do that too — but I’ve found with training (and life), only one person is responsible . . . me.
I have wallowed about my ankle, my heel, and asked myself a thousand times why I would want to do another Ironman. I have dug for excuses not to, rather than reasons to push myself higher. To become a better person. It’s taken a bit of soul searching, but I finally figured out why I do this: Because everything truly worthwhile is hard.
We always want more money, a better body, or someone we can’t have, but instead of looking inside to figure out how we can make that happen, we project bad energy on the very things we want. It’s totally fucked up and that’s what I’ve been doing with Ironman.
Why on earth would I want to do Ironman? They don’t care about me. They never retweet me or follow my blog. It’s too expensive. They’re all about the pros, blah blah blah. But this isn’t about fucking Ironman, it’s about me.
There is only one way out, and that way is in.
This world is full of people who blame everything on everyone else. We prey on other people’s problems.
News is a continual stream of catastrophe. Daytime talk shows parade sick people in front of us so we feel better. Radio personalities fuel arguments, even when they agree with the person calling. It’s all for show and it’s all to make the passive viewer/listener feel better about themselves. Comfort food for our soul.
Listen to me. Nobody gives a shit about what you think. They don’t care about your little injuries or broken dreams. If you are so insecure that you need to project blame on outside forces to get attention, it’s time to look in the mirror.
That is what I’m doing. Standing there and taking responsibility for my life. Who I am, what I want, and who I want to be with. Because nothing good ever happens when you stab yourself in the back.