Mike Tarrolly – Co-Host of the Crushing Iron Podcast

It can be difficult to live in the moment, but Ironman is a master class. Who in their right mind would set out to exercise for more than half of an entire day? 

This was my 10th Ironman since the age of 50, and, maybe it’s my age, but somehow I keep forgetting how hard they are. And this one was tougher for reasons that were all my fault.

My biggest stress about Ironman is sleeping before the race. The anxiousness, and fear of what lies ahead are usually factors as I lay in bed watching the clock tick closer to my impending doom. 

But this year one of the C26 athletes I coach changed my pre-race-life by introducing me to Northwoods Baseball Sleep Radio podcast. In a nutshell it is a splendidly monotone “baseball broadcast” with fake players and teams that never do anything exciting. 

I tried it Friday night and was out like a light for a seven hour sleep. It took me a bit longer to fall asleep Saturday, but I put together a pretty solid 6 hours before the race and I felt great in the morning. I did some yoga, nibbled at breakfast and felt strangely alive for 5 am.

I’m sure anyone who raced Wisconsin last year in the cold wind and rain was holding their breath with me until we actually walked outside and felt the air. Well, the minute we left the hotel lobby it started raining. I had a brief moment of PTSD but the rain only lasted 5 minutes and the weather was perfect. 

SWIM

Everything was in place with my bike and run bags and we took the stroll down the helix to Swim Start. I took my time getting the wetsuit right then snaked my way through a sea of people to the 1:10-1:20 corral, which was pretty close to the front. 

With less than 10 minutes to the start of Ironman, it’s really important to relax. I have no interest in starting out hot in the water. As a pretty average swimmer, my sole purpose is to have no issues in the swim and use it as a warm up. 

My first mistake was picking the inside lane because I like to start super slow to calm my breath and get a feel for the water. This did not go over well with the scrum that formed around me, so I pushed for a minute to get separation. 

There was a lot of contact on the first loop. It was more frustrating than anything and my mantra was one buoy at a time. I had to be a little careful about my injured wrist, so on the second loop I stayed a little off the buoy line, which I think took away some draft and made for less than perfect lines. 

My open water swim training was frequent, but the longest I swam this summer was 3200 yards, and I was banking on the race flow and energy. My training had me around a 2:00/100 swimmer all year in the lake and that’s what I was on race day. 

Swim time: 1:19, about a minute slower than last year

BIKE

I felt great out of the water and ran through the big crowd on the helix. I had my kit top around my waste under the wetsuit and pulled it up as I ran. I grabbed my bike shoes and helmet and was out the door for a reasonable 7:25 transition.

I absolutely love the loops at Ironman Wisconsin but “the stick” is a major pain in the ass. I truly hate the bumpy, hilly, disjointed feeling at the start of this ride, but I was in way better spirits than last year. 

My legs were a little flat, but I was moving pretty well and around 19 mph at mile 20. A great start. 

The climb to mile 30 in Mt. Horeb is an exercise in patience which I nailed. My excitement built as I reached Witte Road, the awesome 4 hill roll through majestic farmland (hopefully not owned by Bill Gates). 

About 3 miles later my favorite descent on Garfoot Rd. began. You bomb down, then weave to the left before a banked right corner takes you down again, then sweeps back to the left. This is the fastest section of the course for about 5 miles. As I cornered the last section of the downhill, it happened. 

I was one hour and 55 minutes into the ride, cruising in a downhill pack with 5 other riders when my back tire blew. It was a little dicey at 30 mph, but I managed to get out of the trouble and to the side of the road. I was definitely startled, but tried to keep my cool.

This was the first flat I’ve ever had in a race. I stayed calm and changed out the tube, but something was wrong with my valve extenders (and my brain). I quickly went through two CO2 cartridges and was now in a big jam. 

It was about the worst place to flat because everyone was flying by me and I honestly can’t blame them for not stopping. But an awesome guy did stop (I think bib number 689) and patiently took out his C02 and filled my tube. I don’t know if it was something with my rim, but that tube started filling then went flat. I told him thanks and he should get going.

About 5 minutes later a race motorcycle stopped and messaged the support crew, but I wasn’t wearing a Garmin and said it was mile 40 but it was more like 38, so I never did see them.

Then, my girlfriend, Emily, came by and stopped. She gave me more C02 and I’m not gonna lie, I panicked and blew two more opportunities. I was now about 20 minutes into my situation and realized the race was in big trouble. She was kicking ass and I sent her on her way. 

I shouted “C02” into the wind, but trains of cyclist kept flying by. I gathered myself and dug out an old tube from the bottom of my tool box and changed it out again. I kept shouting and eventually a guy stopped. I ran about 50 yards and grabbed a cartridge. 

It felt like my last chance. I took a deep breath and slowly let out the stream. By some miracle it filled and held. I was back in business, but I looked at my chrono and it was now 2:35 into the ride. 

A 40 minute penalty for being a dumbass.

I had two choices, relax and ride it out like normal, or . . . get back some time. Of course I chose the latter and Wisconsin is not the course to be overly aggressive with a marathon looming. 

I felt good for the next couple hours, but the second time through the “3 Sisters” really got into me. I pushed it back through Verona, but any time I made up, quickly went away on the stick back to town. I was shelled and dreading the marathon more than usual.

Bike Time: 7:02 (40 minute mechanical)

On Saturday I decided to take it “easy” on the bike and shoot for around 6:15. I felt like I was right on track until the flat, but trying to make up time really took it out of me. My run felt strong in training and I thought 4:30 would be a reasonable number for the marathon, but the minute I got off the bike, I knew it was about survival.

I tried everything to get the legs going, but found nothing. It turned into an intricate mind game of walking through aid stations and counting steps to distract me. I took frequent breaks, but somehow didn’t walk more than a minute except for the hill section on loop two. 

There’s really not much more to say about the run, other than I didn’t totally give in and I am proud of that part. So much is mental out there and I think if my bike hadn’t been totally destroyed I could have found the muster to push through it more often. But shit happens and I did my best to enjoy the pain.

Run Time: 5:23:50

I guess being able to run a 5:23 marathon after all of that at 60 years old is something most can’t do, but I’d be lying if I didn’t say I wasn’t a little disappointed. I stopped looking at my watch and had no idea what my race or run time was. It was all about getting to the next aid station and finish line. 

But, as always, coming down the red carpet was the best feeling. Not a care in the world with thousands of strangers cheering you on. I saw my mom with a bunch of other C26 friends and stopped to hug her. Then right before the end I saw my nieces Kate and Maggie and stopped to thank them before crossing the finish line where Emily’s smile waiting for me. We hugged and limped to our medals together. 

A great finish to an awesome weekend. We had over 40 teammates in Madison racing the 70.3 and Full. This team is unbelievably awesome and supportive. All chasing individual goals and pushing the limits but always there for each other. It’s really hard to express how much that means to me. 

---

If you stopped and helped me with the flat, or have thoughts on the race, please email me at [email protected]

By Mike Tarrolly, Co-Host of the Crushing Iron Podcast, and Triathlon Coach

I recently watched a video that interviewed former teammates of Michael Jordan, and Cliff Livingston said “It was like Michael already played each game through time travel and he was always coming back to teach us all a lesson.”

You always hear the saying “practice harder than you play,” and I think that’s at the crux of Livingston’s observation (although, it is entirely possible Jordan was from another world). In the same video, BJ Armstrong said, “The one thing people don’t understand about Jordan is that he never slept and he’d still practice after games with the same intensity. No one really knows how good Michael could have been, because he did all this without sleeping.”

Almost every one of his teammates marveled at the intensity he would bring to practice. He was making things hard on them and teaching his teammates what it took to win. For my money, this is where most triathletes fall short in their expectations.

For one, it’s difficult to always be intense, especially knowing triathlon is our hobby, and people have jobs, kids, and other adult obligations. But “intensity” doesn’t always have to mean hard. 

For me, intensity means consistency and an appropriate effort for the day. That could be as simple as getting up after a long, tough ride, and spinning easy for an hour to flush everything out and recover. It can mean, getting that sleep we need the night before a tough interval session in the pool. Or making sure we fuel well the night before and after tough sessions.

Training is all about showing up, and showing up able to do what you’re about to do. I like to associate intensity with focus. Even something like meditation can seem intense when you’re deep into your breath and the moment. Same goes for a Z1 spin or run. How do we get ourselves deep in the moment and understand the purpose of what we’re doing? 

When I think about Jordan’s intensity, it all starts with the eyes. He had a look that said, he was right there, right now, and he was going to take you to the cleaners. That. Is. Focus. He was in the moment and when we surrender to that moment, the work we’ve done in training takes over without having to think about what we’re doing. 

I’ve often talked about visualization in training. I like to associate certain feelings with how and where they might show up during the race. Then, I like to figure out how I’m going to get through the pain when it matters. 

For example, this hill reminds me of the one on the race course at mile 18. How will I get up it, then over it, then find a groove to get through the final 7 miles or so? I’m always asking myself, “Could I do this if I had to?” The answer is usually yes, and the more I do that, the more I am using “time travel” to understand something that will happen in the future.

Livingston also said, “It’s like Michael knew every play before it was going to happen.”

How can we take that lesson and carve out a little more greatness in each of us? It starts in with making your training (in reasonable doses) harder than what you’ll face in your race.

Mike Tarrolly is co-host of the Crushing Iron Podcast that releases on Tuesdays and Thursdays. For more information on our Coaching, Camps, and Community, please visit www.c26triathlon.com.

Here’s a link to that video. The clip I refer to starts at 11:36. 

https://vimeo.com/manage/videos/299810333/privacy

What if your goal was to be 1% stronger/better each day? Imagine how that would add up.

It doesn’t have to be physical strength, either. We can probably get further in this sport (and life) with our mind.

Maybe you feel stronger today in the pool, on the bike, or out on a run. But, the nature of this training has its ups and downs. That’s where the mind comes in.

We all miss workouts because we’re tired or simply don’t feel it. It’s all about energy in the mind. Maybe today’s “strength growth” is simply doing something that you wouldn’t have done before. Taking a walk. Rolling your legs. Eating a good meal. Reading a positive book. Going to sleep early. 

Those are mental wins and we can stack them on each other as sort of an armor against falling into the same trap. The more we do any of those things, the easier they become. That action takes up more space in your mind. 

Don’t think about your big race today. Think about how you can make your body or mind a little stronger. 1% seems manageable, and soon you will see the results when you least expect them. 

---

For more information on triathlon training and coaching, please visit www.c26triathlon.com

---

I’m not gonna Lie . . . 

Sometimes I just don’t know what to write anymore because I feel like it’s all been said. So many words these days. 

Everything, and all of this always seems to come back to one thing for me: Be in the moment. 

Ah, yes, you say! Be in the moment . . . simple enough! 

Nope. 

It’s truly the hardest thing to do but, really the only thing we need to do. 

We hang our hat on the ability to multi-task when all it does is give us mediocre shit. Half-assed projects, conversations, and yes, workouts. 

I’ll talk about workouts in a minute, but first, I want to think about some of the greatest things ever created by human beings. All of the great art, books, sporting performances. Do you think those people were thinking about other things while they built masterpieces for humanity? 

One of my favorite others, Charles Bukowski, used a phrase, “Don’t Try” and I’ve always loved that. My interpretation has always been, Don’t Try to be someone you’re not. But it can also mean Don’t Try to think. 

As long as an Ironman can be, I find it fascinating when people say “it went by so quick.” It’s likely because Ironman really forces you to be in the moment. Your thoughts can drift, but it’s almost impossible to go too far away from feeling your body. 

It’s all about the breath. When we’re in tune with the breath the body seems to take care of things on its own. 

I’ve been training with a mantra to help me find my rhythm and breath. I started using it in the swim, but have brought it on board the bike and run, too. Sometimes it goes away and I’m sure the many sights and sounds in Madison will do that, but it’s all about coming back to being grounded. Over and over and over. Keep turning that stroke, spinning that bike, lifting those legs. 

Did you ever play the game “light as a feather” when you were kids? It was sort of this creepy game where you chanted that phrase while someone laid on their back then four others (two on each side) would pick the person up using just two fingers. I swear it worked! 

That’s my thought process… Think light moving into the weekend. Get to that place where I don’t feel like I’m carrying my body as much as floating through the water, wind, and space. 

THE LITTLE THINGS

– By Mike Tarrolly – Co-host of the Crushing Iron Podcast

Eleven days doesn’t sound like much and it’s getting harder and harder to keep the mind off Ironman Wisconsin. I’ve described it as the Elephant in the Room . . . eventually, she must be addressed.

We’ve talked about it a lot on the podcast, especially recently, but if you’re swim and bike fitness aren’t in a good place, it doesn’t really matter how much you’ve ran. I’ve always known and preached this, but since swim and bike are fairly intensive from a time perspective, it’s tougher to get in the mode.

Running is . . . shoes on, out the door. Pool is drive, shower, hope a lane is open . . . Bike is bottles, shoes, routes, trainer set up, nutrition, etc… Thankfully I have created a fairly flexible lifestyle.

Hot And Cold

This is the first Ironman I’ve trained for where I’ve truly swam multiple volume sessions. I found a great pool about 10 minutes away and it’s always open. They also have a hot sauna, which has been my staple after most swims.

I usually swim for about an hour. Then hit the sauna for 15-20 minutes and sweat all the chorine out. The thermometer says 210, and I’m sure it’s not that hot, but it’s definitely on point.

I lay in there and do some easy mid/lower back stretches then just sit on the high bench and drip. Followed by an immediate cold shower.

I used to do this routine at the YMCA in Nashville, which was truly a perfect set up because the shower was right out the door. I’d sit for 20 minutes, sweat it out, then hit a 3 minute ice cold shower. Then go back for 20 and another cold shower. Nearly an hour of hot/cold therapy alone.

Lots of people talk about the benefits of this and I don’t have any concrete evidence myself, but I swear when I did those long sessions I could actually see better on my drive home. The contraction and opening of the muscles is the trick and it works internal organs what we can always exercise. Maybe, even the eyes.

Wisconsin Swim

Wisconsin has always been a tough swim for me and I’ve usually prepared a little more for the chop, the congestion, and the tough sighting. That was always the one big counter -clockwise loop. Now, it’s two that go clockwise and I’m hoping that will work better for me since I only site to the right.

On most Wisconsin swims I’ve been gassed about halfway through. I’ve really had to work way too hard, so this time I wanted to build some better strength. Other than the distance I’ve noticed something happening in my brain. It’s seemed to make me more resilient.

When you’re doing 4,000 yards in 2-500 intervals with short rest, you start building habits of sucking it up and getting back in there. Although I’m not planning many or any breaks in the Wisconsin swim I do know there is a little voice that constantly tells you to take a little rest. Sometimes this can be okay to regroup, but the continual “back at it” mentality is huge in an Ironman.

I’ve also been focusing on my race effort a lot. What can I hold? I have a mantra I use to repeat over and over along with my strokes. It’s something that helps put me in the moment and just swim. It also helps with relaxation and it seems like my body, reach and stroke have more flexibility.

Staying Healthy

I think it was my 18th birthday when my sister gave me a book called “The Vitamin Bible.” I was already into holistic stuff at that point and generally have NOT taken prescription drugs most of my life. There’s definitely a time for it, but I always like the idea of giving my body the chance to heal itself.

I’m honestly kind of a crappy eater. I had pizza again last night after my bike. I can tell it bogs me down and messes things up a little, but it also seems to give me a steady base to work from for recover and the energy I need.

So to supplement a diet that tests my body daily, I’ll do things like:

• Shots of Apple Cider Vinegar
• Sea Salt
• Tons of water
• Deep Breathing
• Cold Showers/Sauna
• Select Vitamins
• Visualizing

Apple Cider Vinegar

I truly believe most health issues stem from too much inflammation and, in my mind, Apple Cider Vinegar helps with this and many other things. It’s said to promote an alkalizing environment in your body and with my diet that’s exactly the ticket.

It’s all about balancing pH levels and I know that I run acidic in general, so anything I can do to bring things back to baseline is important. I realize that many of the searches on Google will point to “no evidence” or whatever, but after years of using it I believe it works and that’s 90% of the battle.

Sea Salt

At some point I learned that “wars have been fought over salt,” and that’s all I needed to hear. That’s when I found the book “You’re Not Sick You’re Thirsty” and I have been captivated ever since.

Now many scientists will call this guy a quack, too, but what he talks about makes so much sense to me. Plus, there’s not a lot of money in healing by water and salt.

Essentially salt mixed with water creates the electricity in your body. In the right proportion is also keeps you properly hydrated. And, the body is a remarkable machine that knows how to ration water in the right way to protect vital organs.

At all costs the body protects the heart and brain, so if you’re dehydrated it will pull from other parts of the body when needed. This is all at the cellular level, so if cells in your knee or ankle or kidney or stomach aren’t functioning correctly, he argues it’s because they don’t have the proper electricity due to dehydration.

I really believe most of the world is chronically dehydrated and it’s something triathletes should really pay attention to with all the work we put in.

Tons of Water

I honestly may overdo water, but I like to err on that side vs. being dehydrated. Coupled with the salt, I try to mainly consume water as my liquid of choice. The second choice is coffee and I definitely drink too much. So, one of the draw backs is a ton of trips to the bathroom.

The worst part of bathroom trips is when you’re trying to sleep. I was listening to Tom Bilyeu’s podcast on Sleep and he says he stops drinking liquid (and eating) around mid afternoon so he can let his body get a better sleep.

That seems a little extreme, but I’m working on not drinking as much before bed. Obviously late workouts can be a problem here.

Deep Breathing

About 5 years ago I was having a really bad day in Nashville when I laid down for bed. I turned on the Rogan podcast and he was interview a crazy man named Wim Hof. It completely gave me a different energy about life.

He was talking about his breathing method coupled with cold exposure. Sort of like the salt discovery, everything Wim was saying made total sense in my gut.

Go TO the cold. Oxygenate the body. Exercise your organs through contraction. Pump blood. Be healthier.

I dove into his breathing method that same night and started cold showers the next day.

While I don’t take a ton of cold showers I try to routinely do a cycle or two of his breathing daily. And if I ever feel like I might be getting sick I go in HARD with the breathing. I’ll do it for an hour at the slightest sign of a symptom.

I also do it when I’m in a bad mood or just need energy. It’s pretty remarkable.

Select Vitamins

I used to take a ton of vitamins, but lately it’s been trimmed down to a Multivitamin, D, E, and Zinc. Again, I’m not sure if there is truly benefits to doing this, but after many personal trials, it seems right to me.

I am also, like many people, prone to short depressed times. I am all about body chemistry and think that something must just be off. The breathing and showers help this, but I also try to stay steady with a product called, Spiru tein Chocolate shakes. I’m quite sure it’s not the recommendation of high end athletes, but I take it for my mood.

There have been many times I’ve totally forgot about it and after getting kind of depressed, went back in and without much fanfare I’ve been lifted to a better place. I usually only do one of these a day and that seems like enough.

Visualizing

People always laugh at me when they say they have a niggle or a slight injury and I give this advice: “Don’t think about it.”

It sounds whacky but I genuinely believe we overthink shit, including injuries. I’ve done it many times. It’s almost like you just have to surrender to the body’s ability to fix itself instead of piling on ointments and/or wraps or tape or whatever.

Not obviously I’m not talking real injuries. Just the ones that get into your head. I’ve had them all and worked feverishly to “force them fixed” and it never works. Usually it’s rest, finding balance . . . and not overthinking.

I’ve been trying something new this time around for Ironman. I can literally feel like a million buck after a workout before bed, but in the morning is when the pain can stab you.

Now, when I wake up in the morning I say to myself, “My body feels great and strong.” Instead of limping into my day, I get up with confidence and just move normally. I’m trying to rewire my thinking process and not focus on stupid little things that go away.

I also try things WHILE I’m working out. If my left knee is a little janky, I will try to run in a way that gives it some relief. I just really listen and try to move the pain around. Balance things out on the fly versus plowing through something and making it worse.

So, I just keep moving forward. I try to do the little things (especially when I don’t want to) and slide that balance closer to the center. There’s a philosophy out there called “The Middle Way” and that is probably the best thing any of us can do in Ironman training. Not too much, not too little. Just enough for the moment.

[email protected]

Some Real Talk About Racing

Hey everyone…

The Fall is a busy time for racing, and most of them become A-Races for athletes. It always seems like the hysteria meter is about to blow, so I wanted to ramble about a lot of things I hear and how I think about doing Ironman.

Ninety percent of all issues right now are steeped in self-doubt, and of course I believe confidence is the most important thing in successful racing, so here’s what’s on my mind 17 days out from Ironman Wisconsin.

—————

Some of you have been here before and know what it feels like at this time of the year. This is your reminder that everything will be fine. We’d all like to train “perfectly” but nobody does that, nor does anyone know exactly what that means. 

Training is about pulling the best out of yourself on any given day. It’s about practicing ways to get through things when you’re not feeling 100%. It’s about recognizing that you have been doing a LOT of work, so sometimes the body will feel tired. It doesn’t mean that your race is going to suck.

Racing Ironman (70.3’s included) is a bit of a complicated formula, but I’m here to say (especially if your training is respectable) that most of it is in your mind. 

Work on getting negative thoughts out of there. Practice thinking positive and build your confidence. KNOW that you’re going to execute to the best of your ability. Don’t obsess about times. Obsess about understanding how you will adjust and dial in your pace. Obsess about figuring out how to dig deep on the race course. 

Your race won’t be easy. It just won’t. I don’t care how long or how hard you’ve trained, it’s all relative and races are hard. If they’re not hard you didn’t give your all. 

I’m sure some people think I’m “out there” talking about all this mental stuff, but I truly think it is the key to racing well. Believing in yourself and understanding how much you can give at any point in the race. 

There will be ups and downs. How will you get through the rough patches? Will you give in and say you didn’t have it? Or will you regroup and get back after it. 

Throughout training we always have recovery weeks, but we also have them within swim, bike and run sessions. Why? Because they work. How are you going to recover within your race if you’re feeling overwhelmed? Figure it out now. 

I talk a lot about hitting the integrity of the workout vs. worrying about some 3 or 4 minute instruction in the beginning. Are you concentrating on that, or being strong at the end of a 500 yard swim interval? Are you ramping up your bike or run interval so you can finish strong? Are you easing back a little when you feel a tweak in your knee or are you pushing it harder and aggravating things? 

Show yourself some love. If you’re working crazy hours or dealing with personal issues or not sleeping. Respect those things and figure them out first. A good night’s sleep can solve a lot of problems. It’s also better for your body than any workout you will ever be. Do what you need to be healthy. 

There are occasions when athletes fall off the radar then come back with a limited time before a race. In those instances we have to get creative and do the best we can. If you’re hitting most of your workouts and genuinely giving good effort, you are in good shape for your race. 

Did I mention the race will be painful?

Yes, I did. But I want to remind you of that. How are you going to get through it? I won’t be there to read motivational speeches on the course. I wouldn’t do that anyway. This isn’t your career. You are out here to have fun and challenge yourself. It’s up to you to figure your way out of these things. And training should be giving you many good opportunities to practice that. 

Feeling good is the best solution for good racing. The rest is all about the mind. 

It’s okay to have a goal, but I suggest having an A, B, and C goal so you don’t throw out the race if you can’t hit your A-Goal. Many people have blown up chasing something that wasn’t realistic, but if you can regroup ON COURSE and slide into your B goal, you will most likely be happy with the result. 

For example: I’ve had A goals that were sunk in the swim. It would have taken a literal miracle to hit them, but I shifted perspective on the fly and snuggled into my B goal and everything was fine. I was a bit bummed but generally very happy because I didn’t give up and throw in the towel. For the record, this happens in most races. 

For now, set the goal of executing the best you can based on your level of fitness. Don’t be unrealistic, but also don’t fudge the race if you’re feeling better than you thought you would. It’s like the weather. If you don’t like how you feel right now, wait about 20 minutes because it will change. 

We all have doubts and questions, but it’s our job to lessen their impact on our minds. There’s nothing worse than doubt going into your race. Respect for the course and the challenge, yes, but doubt, no. Know that you will give it your best and it won’t be perfect. It likely won’t even be how you planned it. You can’t be rigid and you can’t expect everything to go your way. Ironman is indeed a metaphor for life. How will you live it to the best of your ability?

[email protected]

IRONMAN MOODS

This is my last big week before Ironman and I am full of moods. Some positive, some negative, but the sling shot effect of them all is daunting. It’s nothing new, but we always forget.

This shit can be intense and when you’re this close to the race, Ironman starts taking precedent over, well, life. I’m not saying it’s a good thing, but it’s kind of reality.

Twice this week I have gotten really close to blowing off workouts based on fatigue. Monday, after a big swim in the morning, I just couldn’t find the energy for a 45 minute run. Took a nap and wound up pulling it together a night run at 8 pm. Yesterday I had all day to ride a 1:30, but didn’t start until after 6. Both felt good, but it’s starting to mess with my sleep.

Not tired/exhausted, happy/angsty, indifferent/determined. These things can all happen on the flip of the coin this close to the race. Oh, and then daily responsibilities don’t stop peaking at you from behind the curtain just because you’re training for Ironman.

It’s a double edged sword, but (when I’m in the right state of mind) the difficulty of figuring out this puzzle is one reason I really like it.

THIS IS “THE LAST” ONE

In my typical yearly announcement, I told a friend yesterday (non-triathlete) that this might be my last Ironman. He quickly answered, “Yeah, but do you think you’d be doing training and feeling this good if you didn’t have a race to train for?” He was right again.

I really do love how training makes me feel physically, but the mental strife and having more energy to do the other stuff is really challenging. I have finally convinced my mom that our yard work plans will have to wait until after Ironman, or taper.

I think in some way all of this helps me stay level headed. There’s just so many things coming at me these days, especially on the coaching side, that I have to remain calm and live in the moment. Ironman training can enhance moods to a place where you feel like you’re neglecting EVERYTHING.

But you can’t be everything to everyone so it’s good to realize that life is hard and sometimes we have to roll with it . . . and have faith.

BREAKING UP THE ROCKS

I’ve talked about Ironman training as breaking up the rocks and it is still true. I feel very vulnerable but also have a deeper since of gratitude late in training. The broken rocks allow for more emotional space. That can be good and bad. The key is to acknowledge the thoughts/emotions and let them go without over-reacting.

I’m getting better at this process but it’s still tough.

I feel the same way about meditation. At first it feels great and light. You come out of it more relaxed and chill. But after a while, those thoughts start coming up . . . Those memories that you’ve tried to bury. The pain you’ve felt and want to go away. It all comes back.

There is magic in accepting that we’re doing the best we can. Sort of taking the edges off our own criticism.

HOW WILL OTHERS JUDGE ME?

“You wouldn’t worry so much about what other people think of you if you realized how little they do.”

Not sure who said that, but it’s another of my favorite quotes. We get so caught up thinking that others are judging us, but 99% of the time people are caught up in their own issues and struggles. It’s just a fact.

Now that we have email and social media, it’s so much easier for people to pour their shit directly into your inbox. This never was a thing, but now it’s a constant onslaught of things that remind you “you’re not good enough.”

All the goals, the hopes, the dreams of Ironman. I can’t help but put pressure on myself and feel like how well I do matters to others. I think we all feel that, but why? It’s a fucking unbelievable accomplishment that needs no time explanation.

Was talking with my neighbor the other day and he was simply in awe of the event and distance. “So, how long does that take you, 3 days?”

I could have said any amount of time and he would have been blown away. But in our circles, we always want to tie ourselves to a time. It’s our validation.

JUST DO YOU

Coach Robbie said something on the podcast yesterday that I loved, “I hope to execute to the level of my fitness.” I think that’s a really good way to think about it. I mean, we all want to deliver our best effort, but it’s easy to deceive even ourselves into believing we are fitter than we are based on a few random workouts.

So, with all the mood swings, with all the pressures, I sit here today on the patio trying to embrace the beauty in attempting something that most people wouldn’t do. I’m soaking in the notion that I am fitter than most people 30 years younger than me. I’m feeling a little pride in knowing that I realize life is tough and I’m not giving in by sitting on the couch and numbing the pain. I’m realizing that I’m not perfect and embracing that as a normal thing without judgement. I’m thinking about the power of compassion.

Yes, 18 days until Ironman Wisconsin, but more like 15 days until I’m around a bunch of people I love and who went through the same emotional roller coaster ride as me. I can’t wait, but I will embrace the process until that day. The highs, the lows, the doubt, the confidence, the possibilities. All the moods are part of the journey. I’ll acknowledge them, and let them drift away.

[email protected]

IT’S ALL IN THE MIND, WELL MOSTLY

I’m amazed at the things we can do during training. When I’m not racing I almost feel bad putting in long and hard workouts for other people. It doesn’t seem like reality. But when I’m in it, I realize first hand, the power of the body and the mind.

HYDRATION & SLEEP

Yesterday was a little rough. I had a 1:30 run along with a 2k swim and was really wiped by the end. But I think I’ve boiled it down to too much coffee in the morning.

I’m all about hydration, and sometimes I get a little crazy about it because it keeps me up a lot of nights going to the bathroom. Then I’ll wake up from a restless sleep and hit more coffee. Vicious cycle that you can get away with sometimes, but not always.

I was listening to a podcast the other day with Shawn Stevenson who wrote Sleep Smarter and he made a wild claim. “Sleep does more for your health than exercise or nutrition.

My gut agrees with him and while not a great sleeper, I take it very seriously. Back in my corporate news days I walked into a morning meeting once and openly stated that I overslept. My co-workers were livid, but my boss said, “Hey, what can you do, he overslept?”

Corporate life is VERY serious for some reason and I just never felt the allegiance to a company over my own health. I just think it’s weird when people knowingly sacrifice the most important thing in their lives for the collective goal of making unknown stockholders a lot of money.

NUTRITION, OR LACK OF

Anyway, after the swim, I hit a sauna and a cold shower and felt much better. I also drank a shit-ton of water. I have been neglecting my fueling a little bit during training, but it’s been on purpose. I’m trying to teach my body to burn more fat and not overloading with sugar. It’s been sort of a governor on my effort. The trouble comes when I go too hard, which I did yesterday.

I didn’t go super hard, but just a little too hard and I paid the price.

I took a quick nap and got to bed early. I’ve shifted my training priority to getting to sleep and waking up earlier. That’s going pretty well and the next step is to get more morning workouts.

TRANSITIONS AND MOVING FORWARD

Today, I’m looking at a 2 hour bike, which I’ll likely do on the trainer. Cycling without routes sucks and I just haven’t had the urge to find them around here. I also love what the trainer is doing for my fitness. There’s something about “not stopping” that makes me feel like I’m getting a better workout.

You ever wake up and say, “This is the last thing I want to do right now” then start the process and it feels great? That is the biggest mystery to me. It’s like getting out of bed. It’s all about the transition of getting out from under the covers. Then you’re in a different mindset.

Same with jumping in the pool or onto your bike saddle. It just shifts perspective. That’s why I really try to be in the moment when it comes to racing. If you start thinking about the marathon before you swim it can really put an unnecessary weight on your shoulders.

Break it all down into sections. Swim, bike, and run. Then parse each of those into smaller sections. I’m just gonna do a chill swim. Then, oh, I feel pretty good. I’m gonna keep going. I feel really good. Swim strong to the exit. Then repeat on the bike and run without getting ahead of ourselves.

I know my mind is in the right place when I’m not thinking about mile markers and they just start showing up before I expect them. You’re in control and in the moment. It’s cliche’ but one stroke, one pedal, one stride at a time. Good breathing, etc… I have good luck with mantras when I’m swimming, biking and running. Takes the mind away to a place of meditation vs. overthinking everything.

WHY DO WE DO THIS?

One of my favorite quotes is, “If 90% of the people think you’re crazy, you’re probably on the right track.” That is the mantra for all of this training. I’m like everyone else. I want things to be easy. I am an excellent candidate for the couch most days. It feels good. It’s a nice escape. But I also know what I’m doing makes those lazy moments more rewarding.

Training also makes you more resilient. The things that were tough don’t seem so bad anymore. It’s a weird thing though because it’s hard to remember. Everything becomes relative in your mind. “I know I’m training for Ironman, but I’m “still” lazy when I don’t do the laundry.

I really try to let those thoughts go into the ether because it’s all a trap. There’s really not much that’s black and white in the world. We have to find our own place of happiness and health. It seems like the work is never done, and it probably isn’t, so I just take things as they come and celebrate little wins with a higher purpose guiding my journey.

[email protected]