March Madness and Ironman Training

While a few of my training partners were out tackling Natchez Trace again, I was nestled in bed watching my Badgers take down the Hoosiers in the Big 10 basketball tournament.  It was the 12th straight time Wisconsin has beaten Indiana.

I absolutely love Wisconsin Basketball and Football and for a while now I have been trying to figure out why.  Why do I (or anyone for that matter) get so wrapped up in a sports team?  It seems a little silly, but for years I have tried to loosen the connection and can’t do it.

It must have something to do with allegiance and living vicariously through what the team represents.  I can definitely relate with the Badgers’ identity.  They are typically referred to is scrappy, over-achievers and I am perfectly comfortable with that tag, especially when it comes to Ironman.

In sports, I think it’s important to focus on the task at hand and not get intimidated.  Like in the movie Hoosiers, when Gene Hackman took a tape measure to the rim and free throw line to remind his team that the basket was the same height on the big stage as it is in their little gym back in Hinkley.  The field and conditions are the same for everyone.

The other day a friend texted me in the first half of the Wisconsin/Michigan game saying, “The Badgers look terrible.”  I responded with, “Yeah, until they win the game.”

Wisconsin was losing 20-17 at the half.  A terrible offensive exhibition, but scored 51 in the 2nd half and won 68-59.

They key is to stick with your plan.

Swimming is swimming, biking is biking, and running is running.  We do it all the time.  Sure, the courses vary, but the body movements are the same.  It doesn’t matter if there’s an Ironman logo on the fences and buoys, it comes down to performing.  What’s in our body and mind.

The Badgers play their game no matter who they play.  They work on the little things in practice, then execute them during the “race.”  Are they the best team in the country, no, but they are arguably one of the most consistent over the last 10 years.

They believe in their strengths, they work on their weaknesses, and they push all the way to the finish line.  It doesn’t always translate to a win, but they never go down easily.

Consider this quote from a former Michigan State player who made it to the NBA:

“People ask me what was one of the best things about going to the NBA, I laugh and joke and say I don’t have to play Wisconsin again. It’s a chess match with them. They are going to play their style. They are not deterred from what they like to do. So it’s always tough to play them. They don’t back down. They are always strong and tough and they play well together. They play within themselves.  That’s what makes them a tough out whenever you see them.”
– Mateen Cleaves

Not only does that make me proud to be a Badger fan, I think there’s a great lesson there about staying true to who you are.  Play within yourself, don’t back down, and you’ll be a tough out.

Thumbs Up for Daniel!

I’m kinda busy today, but every time I post something about Daniel and he shares it, I get a lot of views on my blog.  So, here’s a little summary of the year to date and how great it is to have him as a teammate and a social media juggernaut.

We’ll start with one of my favorite running pictures ever.  This is Daniel racing through one of Tennessee’s State Parks and I just love the fact that that guy behind him cannot believe he’s getting beat by a guy in a suit.

Daniel, proving it's all in the mind

Below is Daniel with the rest of the crew at the X3 Christmas Party.  That hair wouldn’t last much longer.FabFivex3This is a still shot from his first interview for Crushing Iron, a documentary.  This wasn’t long after we all signed up for Ironman Wisconsin and his enthusiasm was palpable.  318536_682444175719_1135551876_n

And just like that, his hair went away to raise over 3,000 bucks to feed people who are hungry.  DanielshaveHis sleek new look.388242_682769553659_338134174_n

Here he is working out for one of the first times with his new haircut.  He said he had trouble adjusting to his head being cold.  danielspinclassyellowshirtThis is actually Jim eating a hot dog, but I really like the shot.  JimHotdogBelow is Daniel doing an interview on the same day Jim ate that hot dog.  DanielNRCAnd finally, here he is en route to setting a Fab 5 Half Marathon record of 1:33:30 at the Tom King Classic.

Daniel gives thumbs up
Daniel gives thumbs up

Thumbs up for Daniel!

Introducing the Fab . . . 6?

Well, yesterday, I noticed a cryptic post on our Crushing Iron Facebook page from our coach that simply said, “Totally forgot to mention that Coach is doing this race with you guys. Sorry. Totally slipped my mind.”  Since it was so random I assumed he meant the sprint triathlon we’re doing next Sunday.  Nope.  All of this time, he was holding in a secret.  Coach Robbie will be racing with us at Ironman Wisconsin!robbiebruce_1354578921_28

My head spun a bit, then I had three reactions:

1. This dude can keep a secret!
2. Who will give me guidance and encouragement on the course?
3. I guess I will have to publicly humiliate my own coach

We’ve known all along that he would be in Madison on that fateful day as the Fab 5 scurries through the water in Lake Monona,vfiles9740 but I’d always assumed he’d be stripping my wet suit and dishing out GU.  Registration was full months ago, how could he hold that in?  How will he bounce back from Ironman Louisville and tackle the farmlands of Wisconsin in two weeks?  And I thought Racer K was enigmatic.

I didn’t really expect much coaching while on the course, and, if I don’t know what to do by race day, a Sergeant Carter type scream will do nothing for this lycra clad Gomer Pyle.  Now, I picture his coaching on September 8th will be something along the lines of “Good luck, boys.  I’ll catch you later,” as his shark-like swim techniques leave us in wake of seaweed.

Yes, he will be coming off an Ironman on August 25th and rebounding with another couple weeks of tapering.  Does this make him ripe for picking off?  Highly doubtful, but I know him well enough to know he’s throwing it out there as a challenge and one I will gladly accept.  I’ll take anything that helps push me to my goal, which is . . . well, I’m not quite ready to reveal that one yet, but I don’t expect coach Robbie to lose any sleep.

The bottom line in all of  this is . . . awesomeness.  The more the merrier and I am looking forward to this experience more than ever.  Our +1 Allison will be there as well, but if she surprises us with phantom entry to IMWI, I will be totally shocked.  Say it’s true, Allison!

Our coach’s work will be done.  It’s time for  the players to execute.  I anticipate dozens of people we know along the route and an entire army of cyber based Fab 6 supporters to push us up the hills and down State Street with energy we’ve never experienced.  Good luck, coach.  We’ll be gunning for you.

Ironman Inspiration, Kona Style

Last night after swimming, I got on the trainer for an hour or so and watched Ironman Kona 2011.  It’s always an inspiration, but no matter how good training is going, watching  professional triathletes collapse can knock you back a bit.


Not only is 140.6 miles an enormous challenge, it’s all relative.  The pros talk about keeping fuel in reserve and it may be one of the most difficult things to do, especially if you’re feeling great.

I am still around 6 months out and I’m already trying to slow down.  The swim has me especially perplexed.

When I start running too fast, it’s easy to slow down.  When you’re in a murky lake in the middle of 3,000 other swimmers, keeping my heart rate under control will be no picnic.  I guess the only way to combat that is to swim a boatload before the race.  And that’s what I plan to do.

IMWCI sometimes get a kick out of friends or family that sort of “write off” the bike as the easy part.  I even used to do it a little, but when you think about 112 miles on the bike, and racing those miles, it’s a game changer.  Not only that, you have to save fuel for the run, which is ultimately the stage that will make or break your race.

On September 8th at 7 am, when the cannon sounds to start Ironman Wisconsin, I will have never run a marathon.  But later that day, after swimming 2.4 miles, and biking 112, I will run 26.2 miles.  For some reason, this seems logical.

To be honest, running a marathon scares me a little.  Not that I don’t think I can make it, but the risk of injury seems too great.  I’m sure I’ll be trained up to 18 or so, but I hear those miles after 20 are the killers.

If you don’t feel like watching the entire video above, this truncated version takes you through the end of Ironman Kona.  Joy and elation from some, but excruciating pain for others.  The scene at  3:00 highlights a remarkable struggle to complete this daunting dream.

Tonight, I prepared for the inevitable pain by skipping the scheduled East Nasty run tackling the signature “Nasty” route on my own.  Six miles of hills, and I had a side stitch from the moment I started.

I tried to talk myself into quitting a dozen times, but used the pain as a testing ground for that inevitable moment when I’ll need the practice.  The pain was relentless, but so was I.  I hammered each hill and tried to recover on the backside.  Still a pain that would have knocked me over 5 months ago, gnawed at my gut.  I knew it had to leave eventually, and just as I hit mile 5, it did.  I picked up steam and finished the six miles, ready for more.  The whole time, Kona played in my head.

This Ironman Training Takes A Lot of Time

Not only are we riding 2 – 3 hours a day on the weekend and plowing down awful tacos, we’re finding time to do interviews and soul search for the Crushing Iron Documentary.  It’s not easy to manage and I just noticed for the first time that my calendar clicked over to  5 months until race time.  Here we go.

Racer K
Racer K
PBR Art Rocks
PBR Art Rocks
Take it or leave it
This is me wondering how I got in front of the camera

Here are some more scenes from today’s footage:

Mondays Can Kiss My . . .

For as long as I can remember, I have been trying to change my perception of Monday.  It never fails . . . Friday night relief, Saturday relax, Sunday peace . . . turned anxiety.  What is that?  It’s surely no way to live.  And then I see stuff like this posted and am reminded that so many of us live our lives that way. 5707_10151361887257981_1153560405_n

Somewhere along the lines we fell into this trap and believed that “doing the right thing” essentially meant doing “the wrong thing.”  We always hear that life’s not easy and it takes hard work and we have to suffer to enjoy the fruits of our labor.  Well, I’m here to tell myself I think that’s a load of BS.

When Loveboy first screamed “Everybody’s Working for the Weekend” I took a step back and said, “Damn, they are right!”  I didn’t understand it then, and I certainly don’t understand it now.  But we get trapped.  We confuse life with work.  We focus on getting more stuff so life will be easier, but that stuff often makes everything more complicated.

How will I buy this, or that, or buy my dream house?

In 2005 I bought a BMW and have more or less regretted it ever since.  I didn’t buy it for me, I bought it because I thought my dad would think I was a big shot.  We often talked about my future “success” and for some reason that car entered the conversation a lot.  I literally walked into the dealership one day and made impulse buy at BMW.

What did it do for me?

Well, it tied up my finances for the next 6 years.  I was constantly worried about scratches, dents and repairs.  And, a good portion of the time, it has made me feel like a prick.  But now I’m at a point where I have a dependable car and no payment.  For some reason I feel better about driving it now.

It has taken me many years, but I’m finally getting a grip on “living within my means.” For years I lived for the weekend and it did nothing but overrun my life with financial and emotional pressure.  Dying five days to live two makes no sense.

I am nowhere near cured of this generationally transmitted disease, but I am more aware.  More aware of what’s important, and certainly more aware of what doesn’t matter.  I have spent many years accumulating stuff I don’t need, pouring my energy into empty pursuits, and neglecting my true passions.  My perspective is changing and it starts with paying attention to what’s really important.

I have blindly raced after everything society threw in my face, and worse, instigated those desires in others by selling fear, success and self-confidence in a bottle.  It doesn’t happen that way.

There is nothing more potent than a gut feeling.  For years I have ignored mine, but it has never been wrong.  It steers me toward truth, and now, with the help of training and positive influence, I am trusting those instincts.  I am once again, believing that Monday should be just like Saturday.

Crushing Iron – A Documentary

As you may or may not know, we are shooting video of our training for Ironman Wisconsin and plan to release a documentary sometime after the race around November or December.  It’s five “average” guys and their quest for personal glory.  Tonight, we had another interview session, and I would like to offer a short glimpse into the riveting storyline that has developed.  Notice the pain, fear, and glory in this clip.

Natchez Trace on the Bike

Guide-Mississippis-Natchez-Trace-Parkway-E01PSVS9-x-largeNatchez Trace on a motorcycle is a beautiful ride, but today Jim, Racer K, and I got all “triathlon” with this mysterious road.  Beauty turns to pain when you clip your shoes and pedal into the wilderness of Natchez Trace, but I can’t think of a stronger way to start with outdoor training.

It’s usually pretty windy and crossing the bridge near Leiper’s Fork is a white knuckler.  The Parkway bridge is fifteen hundred feet long, 145 feet high and loaded with close calls.

We parked at the legendary Loveless Cafe and from there it was a straight climb for the first 3 miles or so.  Then, you descend over this damn bridge that scares the crap out of me on a normal day, not to mention when there are 30-40 m.p.h. winds and even your tough-guy-coach sends you a warning text about conditions.  LovelessCafe

The climbing on this section is relentless, and I’m not sure the map I just linked does it justice.  I found myself begging to be back on the trainer where I could imagine how tough these hills were rather than feeling my thighs burn and eyes water as we powered one ascent after another.  The plan was to ride for two hours, and about 15 miles in we hit a rest stop where I promptly fell on my hip because I forgot to unlock my shoes from the pedals.  I knew it was going to happen eventually, and now I’m hoping it’s out of the way.

The trip back was a little easier with the wind seemingly on our backs.  None-the-less, I was ready for this ride to be over.  Racer K tore off into the distance while Jim and I plowed ahead and watched our leader disappear into the horizon.  Two hours into the ride, we curled down the exit ramp and coasted through the Loveless parking lot.  Racer K was leaning suggestively against his car, already in jeans and sport coat.

It was a good ride and that gives me two 30-ish mile rides in two days.  I’m definitely feeling it in my hamstrings and think I am going to bag on today’s swim.  That is, unless this nap brings me back.

Ironman Louisville from the Sidelines – The Bike

The first thing Jim and I did when we rolled into Louisville was stop at Skyline Chili.  The result of hotdogs and chili on my stomach was not pretty and could have been foreshadowing or symbolic for what I was about to witness.

We were there to watch our buddy, Racer K, who is now a firmly entrenched in the “Fab 5” and training for Ironman Wisconsin.  I began this story here with a pre-race and swim analysis, now I continue with my interpretation of the spectator tension of watching good friend on the Ironman bike course.

Watching people run up the ramp after they’ve just swam 2.4 miles in a river is wild.  There is a hint of discombobulated mixed with intensity.  It’s no game when the next challenge you face is cycling 112 miles in the hot Louisville sun.

Racer K came out of the water in about an hour and a half and I’m not sure he saw us, but definitely heard our yells as he jogged by to hop his bike.  He returned a half-hearted, yet reassuring wave without turning his head.

We scurried toward the bike exit and after about 10 minutes, caught a quick glimpse of  Racer K as he road off into the sunrise.  It was before 9 am and I was already hot.

The next time we’d see him was about 30 miles into the trek.  Jim and I jumped in the car headed to a quaint little town named LaGrange and the feeling I get while watching races in these small towns returned.

The community seemed to rally, and the festivities were evident, but the undertone was
“this little Ironman thing” was a nuisance to many of the locals.  I don’t know why I get that feeling, but think it’s the looks while parking in front of someone’s house and unloading our chairs and other gear.  It’s times like this when I really think some people don’t like people.  I mean, no one said anything or flipped us off, but I just sense that closing streets for one day really upsets people that are generally upset in the first place.

Anyway, we stood along the main street and kept an eye out for Racer K.  While we waited we ran into some fellow East Nasties, including Season (who’s finished Ironman Wisconsin) and Daniel (who was recovering from a bad bike accident and is now part of the Fab 5).  While we waited on Racer K they kept mentioning someone named Robbie.  Robbie crushed the swim and he’s kicking ass on the bike.  Robbie, Robbie, Robbie.  Who was Robbie?  Well, as it turns out, he’s now my Ironman coach.

Finally Racer K screamed by us on a short downhill and was on his way out of town for the first of two 30 mile loops.  For the fans, this is the ultimate, “hurry up and wait.”

Let me tell you, watching an Ironman is no day at the beach.  We were up at 5:30 and it was now about 10:30 and I would have much rather been riding a bike a hundred and twelve miles than standing on the side of the road on hot pavement.  I must have taken 200 pictures of racers while we waited for Racer K to make his second loop.  We didn’t know it at the time, but Racer K. . . and Robbie . . . were both in trouble.

It was a festive atmosphere watching thousands of riders blow through LaGrange while the voice of Ironman shouted their names.  Crowds lined the road and the energy gave the athletes a boost of adrenaline.  But when that short stretch was over, guys like Robbie and Racer K were forced to look inside for fuel as they road through barren countryside, alone with their dreams.

Three hours passed, and there was no sign of Racer K.  I vaguely remember Jim mentioning he saw Robbie at one point, and it’s possible I may have clicked a picture of him without realizing as I rapid fired on hundreds of random cyclists.

Going into the day we were convinced that Racer K’s time in all events would be pretty comparable to Jim’s Louisville effort from the year before.  But as we watched the clock and Jim did his calculations it became evident that Racer K was falling behind.

When he finally came through, he looked a little rough and told us he’d been sick.  He couldn’t keep down food or water, and it doesn’t take an expert to realize that’s a big problem in an Ironman. I silently thought of Skyline Chili.

Robbie had similar fate.  He underestimated the heat effect and (told me later) his sodium got out of whack.  At one point Season and Daniel saw him sprawled out on the side of the bike course.  His goal, his energy, and his outlook, shot.  Somehow he managed to regroup and finish.  Robbie has done several Ironmans, and his Louisville time was disappointing, but if you ask him today, he’d tell you he’s most proud of that race.  Nothing went right and he had the will to finish.  It has also inspired him to go back this year for redemption.

Jim and I took the long slow walk back to our car and hoped for the best.  We knew Racer K was in a bad place and he still had at least 60 miles left on the bike before running a full marathon!

At that point, Jim and I were focused mainly on Racer K’s disappointment.  Surely he knew his goal was slipping out of reach.  All the time and energy he’d spent working for this day appeared for naught.  I wasn’t sure of his goal, but I’m guessing it was around 13 hours.  He would need a miraculous turn of events to secure that finish.

We drove back to the bike entrance and watched as throngs of people completed their 112 mile journey.  We must have calculated a hundred possible outcomes for Racer K.  “If he can do this and just does that, he will still have a chance for . . . ” Every 10 minutes it seemed we were conjuring new possibilities.  And for the longest time we felt so bad because his goal was falling faster and further out of view.  It was off a cliff, and as it neared 6 o’clock, we genuinely feared he may have thrown in the towel.

At that point he’d been on the bike course for over 8 hours.  The bike cut off was 6:30.  If he didn’t come in before that, his day was over.

Jim and I had been together for almost 12 hours and we began to spread out.  I sat in the shade on a wet lawn in front of a bank and Jim kept checking his Ironman Tracker just to make sure we didn’t miss Racer K.  I was starting to wonder the same thing.  Did we somehow miss his arrival?  It wouldn’t have been that hard, but the reality was, we knew he was still out there, nearing exhaustion, pounding the pavement.

Finally, within 30 minutes of the bike cut-off time, we saw him coming down the home stretch.  I was shooting video, but suddenly felt guilty about catching such a painful moment and turned off the camera as Racer K rolled by on his way to the run.  He made it and we were back in support mode.

We ran to the “run exit,” prepared to run alongside him for the first mile or so.  After about 10 minutes he emerged like Stallone in the 15th round of Rocky I.  He was a battered man and I had nothing to say.  I had never been in that position and more than anything feared saying something I would regret, so I ran silently as he and Jim shared thoughts on the run.

We rolled along at a decent pace, considering what preceded him, then Jim and I peeled off as Racer K began to ascend the massive Ohio River bridge.

It's Heating Up – Swim, Bike, Run, Ironman

Juxtaposing Ironman training with other races is tricky.  As I prepared for the New Orleans Half Marathon I was leery of doing too much because I wanted to run well, and it paid off.  But now that it’s over, most of what’s on my plate is triathlons, and preparation should fit seamlessly into the program.  And that program, is getting intense.

Yesterday, I swam for an hour, mixing in sprints and paddle work (which I now love).  Last night was a tempo run of about an hour and ten minutes.  I still have to pinch myself at times when I’m routinely knocking out an 8 mile run after work like it’s no big deal.  A year ago, I was sweating my first 5k.

The body’s ability to adjust is remarkable.  I wasn’t easy to digest a long-ish run last night, but Mark and I hammered the first of two 25 minute tempo runs pretty good. Daniel joined for the second loop and my legs got heavy, but my breathing rarely did. That’s the amazing part to me.  Just like the New Orleans Half.  I didn’t feel like I was breathing hard at all until I hit mile eleven.  Our aerobic capacities are far more than most of us can imagine.

I remember a lesson I learned from East Nasty Godfather, Mark Miller when I started running last year.  He said the minute your exercise becomes anaerobic, your risk of bonking elevates.  That’s why little things like slowing your pace before you reach a hill are important.

Out of all the things I’ve learned, that one stays close to my brain.  I’m always flirting with the edge of my breathing while I run.  If I’m breathing more than every 4th stride on running, I take note and back it down a little, especially if they are hard breaths.  That’s the edge for me and usually I’ll only push that hard if I’m toward the end of a run.  I consciously focus on taking a deep and relaxed breath to see if I can extend my stride count.  Many times I can.  Even if it’s to 4 1/2.  To me that signals I’m in my comfort zone.  Then it all comes down to what’s left in my legs.

Cycling (albeit inside on a trainer) has really boosted my leg strength.  We’ve done up to three hour sessions, followed by 30 minute runs.  I’m not sure of the mechanics between biking and running, but I feel like time on the bike also makes me a faster runner.  The more I think about it, the more I find the bike an incredibly powerful workout.

If you haven’t spent a couple hours on a trainer, without the wind in your face or a fan and you can’t believe how much you sweat.  The illusion of wallowing through the meadow on a bicycle will quickly be shattered if you lock down a spin wheel on your back tire.  I am really anxious to see how the indoor training translates to the road.

Tonight, it’s back on the trainer for a big gear/threshold session and I’m looking forward to inching closer toward being a “finisher” at Ironman Wisconsin.  It’s the little steps, the small gains, and the barely recognizable shots of confidence that make a difference in the end.  That, and training with a group of guys and a coach that continually give me a jolt when I need it most.

For me, Ironman is 90% about confidence, yet that 10% doubt lurks at all times.  The nagging pain, the bad workout, the exhaustion.  I am banking on momentum to dilute the doubt, the negativity, and I’m seeing the power in that principle more every day.  And that theory is making me more aware that I need to surround myself with positive and inspiring people in general.  Life is too short to be around people that bring you down.