Spectating Ironman Louisville? Do this . . .

By Mike Tarrolly for Crushing Iron

Last year, the day after I raced Ironman Louisville, I limped into a convenience store and the cashier gave me a dirty look before saying, “YOU, you, you!” I said, “What??” “That damn Ironman had me stuck in traffic for over an hour yesterday!” I smiled and said something about “it’s a great way to work on patience” with a laugh. She actually kind of chuckled, we talked for a few minutes, then ended up exchanging numbers. We text all the time now about fluctuating pastry and coffee prices. Well, not really, but it was great to connect with a Louisville resident and make them feel just a tad bit better about hosting Ironman in their city.

If you’ve been following my “Road to Ironman Louisville” video series, you probably know that I have a big place in my heart for that race, and the city. It was the first Ironman I ever spectated and this will be my third time on the course. Yet it seems like every year, but there are rumblings of this possibly being the last year for Ironman Louisville.

One of the things I hear a lot is that the city of Louisville (and maybe more accurately, surrounding cities) isn’t completely sold on giving up their town for such a long race. Reports estimate the race brings around 8 million in revenue to Louisville each year, but the question becomes, is this enough for a major city to shut down major roads for a majority of the day?

Locals Hate The Traffic Problems

Eight million sounds like a lot of money, but I’m sure the right convention or whatever would to the same without road closures, which I think are the main reason people don’t like races like these. I’m pretty sure my cashier friend isn’t alone.

I sense that events like this are a big deal to a community at first, but after a while it starts wearing on their nerves because it “seems” like all these outsiders traipse into town and no one gives a shit about the people who live there. That’s why I’m suggesting everyone who races or spectates do their best to change the impression.

1. Find A Way To Say Thanks

We are guests in Louisville, and I think people want to be acknowledged. I live in one of the most visited places there is, Nashville, and know the feeling. There isn’t a day that goes by when I’m cut off or have to wait for tourists blindly crossing the street with no idea where they’re going. It can really start getting on your nerves. It’s a little like someone walking into your house and going straight to the fridge to help themselves.

I mean this in the truest sense of the word. Find a way to thank the people of Louisville for letting us into their home to live our crazy dreams. Realize that people are doing things they normally do and we are interrupting that daily process. Talk to them, be nice and thank them. It’s easy for a triathlete to think they are coming in town to deliver the Super Bowl, but in reality nobody cares much about what we are doing. Acting like we are some kind of super-athlete is ridiculous. They are giving us their ROADS for a safe place to do this little race.

2. Be Genuine

One thing that grates me about living in Nashville is the number of people that yell “I LOVE Nashville.” I don’t know why, but I think it’s partially because (and this is old curmudgeon stuff here) I always think they love the tourist part of Nashville and that is exactly that part that can wear you thin.

What I do like is when people seem to be interested in me as a person living here in Nashville. The ones that treat locals like people, not zoo animals from a different world. Strike up conversation, and yes, thank them, too.

Here’s how that might look:

You: I know this race is probably a hassle for you, I just want to thank you for letting us do this in your town.
Them: Oh, no, not really (this means it kind of bugs them). I mean, it’s cool. It’s not so bad.
You: Yeah, but I know how it is, we have the Doppleganger Festival every year in Chetaquinan, and people seem to walk all over us.
Them: What is Chetaquinan?
You: It’s a little place up north near the Upper Pennensuila in Michigan.
Them: Oh, we go fishing up off Mackinaw Island every year.
You: Really? We do, too. Big family trip.
Them: What’s your name?
You: I’m Bob Stetensonhoffer.
Them: Are you any relation to Phil Stetensonhoffer?
You: YES! That’s my brother!
Them: Dad???

3. Be Gracious

There’s nothing worse than the person who says something like, “We give them a lot of money, they need to deal with it.”

This always reminds me of the days when I used to work at a pizza place in LaCrosse, Wisconsin during college. Every year the big Octoberfest would roll into town and make my life hell. Drunks everywhere screaming for more pizza and beer, all leaving bad tips. I hated it, but the weekend made a ton of money for the owner.

Remember that when you walk into a restaurants in Louisville with 10 other triathletes order 11 waters with 3 refills. Imagine those waters are beer and will add 10-15 bucks to your bill. Leave a good tip and treat the staff with respect. They are the ones who leave at night and go out and start negative strains about how cheap Ironman athletes are.

4. Be Visible  

Many people make cardboard signs to support their athlete during the race. What if this year, for every sign that was made, we take a few more minutes to make another one that says, “Thank You Louisville.”

It would be awesome to see them all over the course. Hundreds of them that make it seem like a campaign!

I know local media well enough to know they will NOT be able to resist getting video of this stuff. They will probably interview some of you and ask what it is about Louisville. People at home that are pissed off and watching news will see the story and think, “Oh, maybe them their Ironmen ain’t all that bad afterall.”

We Play Triathlon

We are not professionals. We are just people wanting to be in better shape that use carrots like Ironman events to be rewarded once in a while for the hard work.

While it does bring a lot of money to cities, I think it’s important we realize that most of these places don’t NEED us. They are making a compromise on many levels. We take a some money and give you are town for a day.

I think Ironman has a great thing going with Louisville because it is a bigger city and the race is right downtown. I remember the first time I watched Louisville in 2012. The downtown was kind of sleepy and it seemed like nobody was even around. Now, (and possibly because of Ironman on some level) the city has grown. More restaurants, condos, and action. On some level I think people there might feel like they don’t need Ironman anymore, and it’s probably true.

So, this year, make the people WANT Ironman. Make it a good experience for THEM. Be nice, buy stuff, and say thanks. Hopefully with thousands of signs so they know you mean it.

Thanks for supporting C26 Triathlon and Louisville, Kentucky.


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The Decision Behind “The Decision 2018”

By Mike Tarrolly for Crushing Iron

As many of you saw on Facebook Live Friday June 5th at Noon CST, I have decided to once again tackle Ironman Louisville this year. It’s the second year in a row I will be running past Churchill Downs and the third time overall.

(If you can’t see the Facebook link, please join our closed group by searching “Crushing Iron Group”)

This race has had my number.

The first time was back in the August days and Coach Robbie and I experienced the wrath of running an Ironman marathon in 98 degree heat with no shade. It nearly broke my soul, but I finished in what is my slowest Ironman time to date.

Last year it was in October and nearly a polar opposite experience. From the opening cannon the wind was fierce and I remember looking at the river on the last few miles of that bike and seeing white caps. It was also “cold” but that wasn’t the problem. It was the run.

Something about that flat run gets me good. Louisville owns both of my worst run times and that’s more than a little puzzling because it’s supposed to be the “easiest” run course of the three.

Sadly, I don’t think I even wrote about it, which is another thing that is starting to change with me. Writing is absolutely my best weapon for this sport. It clears the air and most importantly helps me remember the little things.

But . . . back to the Decision 2018.

One of the main reasons I decided (honestly 20 minutes before the announcement) to do a Full again is because I didn’t have a good reason NOT to do one. Training for Ironman changed my life back when I was 49 and I don’t want to lose the momentum of what’s been built.

I’m doing it because I CAN.

Another reason is simply wrapped up in the concept of doing something hard. We can easily get caught up in the idea that relaxing means be lazy and lounge around. I do it all the time. But relaxing in its best definition means clearing the mind and doing things that you love. That make you feel better.

Admittedly, some of the training makes me feel like shit, but most of the time I love heading out on a run or a ride. For the days that suck, see “do something hard, so the other things in life are easy.”

I’m doing it because It’s HARD.

Finally, it’s just a big part of who I am now. It’s easy to think the best thing for me is to back off and gather my bearings. But sometimes I just think that’s feeling sorry. Sorry that I actually have to LIVE. That’s a sticky piece of real estate for the mind to live in.

I think back to a blog I wrote about my mom while training for my first Ironman. It is honestly one of the most important lessons I’ve ever learned in life and I try to remember it every time I fade back into taking the easy way out by doing nothing.

I’m doing it because it makes me feel ALIVE.

After I made the decision on Facebook Live, Coach Robbie made a simple comment: “Good decision. Now go for a run.”

That’s exactly what I did, and while out there in the sweltering heat I remembered a very important part of training that gave me relief as I turn my mind back into the full Ironman mode. I truly think it will help me to enjoy training more, and ultimately help me race better.

Running Slow To Get Fast

My Running Woes

First off, let me acknowledge that I can be misguided at times, oh, like how I convinced myself before IM 70.3 Chattanooga that I was going to bike like a madman and take my chances on the run. Well, it didn’t work.

Going into IM Louisville, it has to be largely about the run for me. I’ve rarely performed well after T2 and I really want that to happen. I think actually my best run ever was IM Chattanooga. It was by far the hardest and I ran my customary 4:20ish.

While it’s not overly fast, as I think back, that was probably the best run shape I’ve been in before an Ironman. For sure I’d put out some of my longest runs. I also remember enjoying it more after I got in shape for it . . . So . . . . . . . . .

The Beauty in Running Slow

After today’s Decision, the first thing I did was go out for a run. It was one o’clock in the afternoon, 93 degrees, and sunny. I said to myself . . . oh, what a wonderful world. Actually, I didn’t say that at all, I said, just go take a nice little hour long run and try to finish feeling like you could keep going. Take it slow, Mike!

So, what did I do? I went out slow. And about a mile in, I looked at my pace. 9:00/min miles.

I’m convinced that nine minute miles are my natural cadence. So, for the first 3 or 4 miles, 9 minutes seems right in the wheel house. Nine is normal, even easy. I will find myself creeping into the 8:30 without thinking much, like today, but that’s when running starts to get hard. Especially when it’s hot.

We did a podcast called “Running Slow To Get Fast” and while I think our podcasts are gold, sometimes things don’t click with me. But today, that’s when I think I figured it out.

The 10/17 Run

My problem is impatience. Even today when I thought I was running for time, an hour was the target, I got to the halfway point at 38 minutes. Since it was a turnaround, I was basically screwed.

I did what I always do, turned up the speed to get done faster, but I was really struggling. I stopped once to cool down and hydrate in the shade. Then I thought, what if I slowed way down to a 10 minute pace and if I ever got lower, I had to walk until I’m at a 17 minute pace?

The Power of Patience

That means the dilemma is, if you go too fast, you have to slow down even more, elongating an already long run. It happened twice over the last 25 minutes and, frankly, it was awesome.

It dawned on me that a 9 minute pace is natural without effort, but if I’m not strong enough to hold that pace it doesn’t really matter how “fast” I am. Slow running is harder and builds the durability muscles. Strengthens the frame. That’s what I need.

For the next month or so I’m really going to try and slow it down. Build the chassis as coach calls it. Then see if I can move the speed. But even then, I have my doubts because how fast will I really go during a full Ironman? It’s better to be durable and strong.

Thanks for the support!

Here’s Our Crushing Iron Podcast on Ironman Louisville Course Strategy


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Swim Anxiety, Building Confidence, and Silencing Critics

I used to be the poster-child for swim anxiety.  Every time I got out of the water in a race, I felt like my chest would explode.  Then I’d spend the first 5 miles of the bike getting back to normal.

This went on for a few years, then I discovered the power of frequency.

Before Ironman Louisville I spent nearly 3 weeks swimming every day.  Not terribly long, but usually 1500 or so.

Two things happened:
– I got very comfortable and relaxed in the water
– I got faster

I’m a firm believer the latter is deeply connected to the former, and I think this holds true for all three disciplines in triathlon.

The more you do it, the more comfortable you are.

I swam a 1:06 that day in Louisville, by far my fastest Ironman swim.  The main thing I remember was how patient I was in the water.  I wasn’t trying to “race” but stay in my box and relax.

Frequent swimming gave me the confidence I needed to get out of the water fresh.  I still remember the feeling I had running to my bike after that swim. I had a genuine bounce to my step.

Now, what happened after that swim on a scorching hot summer day in Louisville is a different story, but that had more to do with neglecting the bike and run in training.  Hence the eternal dilemma of triathlon and why it’s so difficult to build confidence in all three sports.

On our latest podcast we take a deeper dive into swim and cycling anxiety, building overall triathlon confidence and silencing the critics who can seem threatened by your growth.

We appreciate all the email to [email protected] and the great reviews on iTunes.  Thanks for listening.

IRONMAN LOUISVILLE 2015 VIDEO – Race Day Highlights

Here’s the official Crushing Iron Video for Ironman Louisville 2015.  Please share with friends, family, and training groups.  Also, if you know any Race Directors who may want a professional video, let them know I’m available for hire at very reasonable rates.  Make sure to follow Crushing Iron on Facebook and subscribe to the Crushing Iron YouTube Channel so you’ll get all the race videos, training tips, and unique perspectives on triathlon.  Previous videos from Ironman Louisville, Chattanooga, and Wisconsin are listed below this video.  Hope you enjoy and keep Crushing Iron!  [follow_me]

IRONMAN LOUISVILLE VIDEO 2014

IRONMAN LOUISVILLE VIDEO 2013

IRONMAN LOUISVILLE SWIM START 2015

IRONMAN LOUISVILLE RUN 2015:

IRONMAN CHATTANOOGA VIDEO 2014

IRONMAN WISCONSIN VIDEO 2014

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Crushing Iron on YouTube

 

Images From Ironman Louisville Swim

Grabbing still shots from video can be a tricky proposition sometimes because of camera shake and interlacing, etc. but we love the view during the swim, so we thought we’d put a few of these out and see if it’s worth doing more?  Let us know!  [follow_me]

IMLOUswimstart-copy IMLOU-2015-kayaker-copy IMLO2kayaks IMLOUpeopleonbridge-copyIMLleadswimmerIMLOU-2015islandboth

Ironman Louisville Run Highlights (Video)

Here’s some pretty cool shots from the run course at Ironman Louisville 2015.  We’re working on one that combines all three and should have that up soon.  Please follow Crushing Iron on Facebook (or by email on this site) to get much more from Ironman Louisville.  (And Chattanooga, which we still have to finish as well).  Not to mention an onslaught of general talk about Ironman.  Also, if you like what you see, please share with friends, groups, etc.  Thanks for reading Crushing Iron.

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The "Voice of Ironman"

Someone once told me, “Everywhere you go, there you are.”  Lately it’s been, “Everywhere I go, there HE is.”

Over the last 5 weeks I’ve driven to Louisville, Wisconsin, and Chattanooga for Ironman.  Once to compete, twice to spectate, and within minutes of arriving to these wonderful cities, a powerful voice of inspiration floods my ears.

As of Ironman Chattanooga 2014, Mike Reilly has announced 138 IRONMAN races and if you haven’t seen one, you have no idea how impressive that is.  His voice rings in the air from 6 am until midnight and the pitch never waivers.

I didn’t make it to the Swim Start in Chattanooga, but Mike was there, pumping everyone up and calming nerves at the same time.  When you nervously await the start, as an athlete or a spectator, his voice is omnipresent and the words always seem to be right.

I had a brief meeting with Mike at Louisville pre-race as I was noodling around near the sound board.  I was about to walk into a furnace and Mike knew it.  He likely knows more about IRONMAN than most.  On this day I was trying to impart my strategy when Mike politely stopped me and simply said, “Take it easy out there and try to have fun.”

He was right, of course, but I didn’t listen.  I went after the run like a dog in heat and it ate me alive.

Yesterday, he stood high above the crowd in Chattanooga as the last swimmer battled to get out of the water.  He did everything in his power to help her get home.

It was one of those moments that stops you in your tracks.  She was alone in the water, battling demons while hundreds watched her labor to reach shore.

“Keep going, we’re all here waiting for you!”  “Doggy paddle if you have to, you can do it!,” said Reilly with a combination of compassion and the tenacity of a father.

His day started before sunrise and he was still going as I watched the live stream from my hotel room until 12:15 am.  His energy and passion for what he loves was just as enjoyable to watch as the finisher.  He danced, joked, shouted encouragement, and dished high fives as the last runners crossed the finish line.

At 12:16 the lights went out and Mike Reilly was gone from my sight, but his voice was ringing in my core.  “You are an Ironman!”

People always ask me why I write about Ironman and travel around to races and I think the simple answer is, I love it.  I love to surround myself with optimistic people who stop at nothing to push their limits, and Mike Reilly has certainly been a great representation of that lifestyle.

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Here is Mike Reilly from this morning after handing my new buddy, Dave Richter his award and Kona slot.

mikereilly