The C26 Triathlon Camp Diaries – Day 1

By Mike Tarrolly for Crushing Iron

This is how we do it . . . it’s Wednesday night . . . Party people on the westside throw your hands in the air. Or however that song goes. . . we start camp on Wednesday night.

It’s always interesting meeting everyone at Robbie’s the first night because even though I’ve been there multiple times it is one of those new and really tricky neighborhoods that I cannot navigate on memory (which you will see later is extremely rare later in this report). There are usually about 15 or so people waiting when I walk through the door where a Facebook-meets-real-life explosion typically goes off in my head. It’s like I sorta know everyone but not really, and really do know some people but it’s been a while, so I’m not sure if I’ve said something dumb on the podcast they’ve been waiting to confront me about for months. Ahh, the perils of internet-street-level fame.

As I move deeper into Robbie and Allie’s inner sanctum, people are usually face first in what always seems to be the perfect dinner for everyone. It’s a simple, yet jazzy fare that could easily roll as a vegan delight, or be quickly hopped up with side chicken for meat eaters. The salad/meat combo does really well for gluten sensitive campers and if we’re lucky, someone will bring huge cookies or cake for dessert. Of course everyone drinks their personalized liquid direct from water bottles.

After dinner, Coach Robbie takes the stage as we sit around on every chair they can find and jam into his living room. As you can see to the left, I’ve yet to figure out a perfect angle for a group picture, but I’m getting close.

We then go around the room with simple introductions and everyone says what they’re hoping to get from camp. Robbie goes through the camp plan and potential changes with any looming weather. This is usually when Hayden gets a little unruly and wants to spend more time with daddy forcing Allie to scramble for toys or another toddler diversion, including a trip upstairs through 3 or 4 campers as she navigates the staircase.

This entire opening night takes about two hours and we’re are typically back at our lodging (home in my case) before 9.

THURSDAY

I have extreme pre-race sleep anxiety. Anytime my alarm is set with a “4” at the beginning, that pretty much means I will not be falling asleep that night; and typically the night before camp starts is no exception. The weather threatened our first morning at the lake, so we shifted gears and went to Boost Fitness for a pool session. Said session was to begin at 6 am. Said session is also 30 minutes from my house, so said alarm was set for 4:45.

Around midnight I was really regretting not pounding some type of melatonin. I “think” I dosed off for a while around 1:00 but was up at 2 and this process lasted until I heard one of my weekend roommates up making coffee around 4:15. It was over. I hit snooze once and put on my sleepless-morning-happy-face, but knew that I would not be swimming one stroke that morning. I’m not in the best swim shape and swimming without sleep could have ruined me for a couple days. Instead I focused on getting cool video of cool people swimming at 6 am.

After a couple hours in the pool and some awesome personal instruction, we went for a light breakfast at LePeep in Belle Meade, which is the old-Nashville-money part of town. We immediately snagged 5 prime tables, clearly frustrating several people in tassle loafers and shawls. Not to be distracted, the sweaty and famished triathletes went to town on their post-swim meals. I sat with Erika, Jessica and Katie, the Richmond Crew. I’ve known Erika for a while, but it was the first time to chat with the other girls and let me tell you, they are hilarious if not edgy sarcastic.

This is where I’m usually reminded of how cool the people are that come to camp. The first night is a little about nerves and meeting new people. The first workout is acclimating and getting over wearing tight clothes in front of said new people. The post breakfast is where the true triathlon athlete spirit and unabashed hunger comes out. People will plow down anything right in front of anyone (including little old ladies sipping tea) which, if you think about it, is a very personal moment. We seem to cross a threshold at this point and from there on, the guards are down.

The next session was at Percy Warner Park, easily one of the most beautiful, yet daunting running venues in Nashville. It’s nestled at the end of Belle Meade Boulevard (think Thurston Howell III and his wife Lovey) and retains a certain kind of elegance even when it’s muggy and drizzly like it was this morning. The assignment? Run for an hour and thirty minutes.

The route we take is called “The 5.8” and it’s 5.8 hilly ass miles. You start going straight up for about the first mile, before finding some relief on flats and downhills that eventually drop you into Deep Wells. It was foggy and misty and absolutely stunning in a cinematic sort of way and I was really regretting not shooting video instead of running. But, I’ve been on a little roll with the run and it’s very hard for me to pass on Percy Warner Park.

The problem with Deep Wells is “It Is Deep” ie… at the bottom, which can only mean one thing. It’s time to climb again. And we did. Mile 3 is an absolute torture device that never seems to end. Up straight, up right, up left, up right . . . and even though I’ve run this track dozens of times, for some reason I always think that’s the last hill. It never is.

There are about 5 more, in fact, most manageable, but one is kind of a bitch. By the time you get to mile 5 (these are all rough estimates so please do no put them in your Garmin and hold my feet to the fire after you run it at camp) it’s all down hill, but the first 1/2 of that mile is Quad Buster Central. Early in my running life, this was the section that gave me a not so pleasant, but firm introduction to my IT bands. The last half mile is also downhill, but at a perfect grade for running and a welcome way to bring it back to the car.

But wait . . . that was only about an hour. There’s still 30 minutes to go.

Instead of retracing the course, I opted for a few more miles on the flat-ish Belle Meade Boulevard. Aside from its pretentious nature, it is a great way to look at big houses and wonder why and the hell you didn’t end up living in a mansion like that, which I did wonder about and pin pointed the reason to the time when I had a nice mutual fun started out of college but decided to pull all the money out and travel around partying in Florida. But, anyway, that’s neither here nor there, just a point I thought I would get into the open for therapeutic benefit.

I think that, for some reason, not living in one of those mansions made me want to prove something, so as I re-entered the park, I ran directly at the stairs. As I did, I was saying strange things like, “uh oh,” and “look out!” to anyone who would listen. Instead of going back to the cars, I scaled the Roman-Ruin-Like staircase and ascended to the heavens. I felt surprisingly strong as I screamed back, “Who’s with me!” and “Let’s Do it!” I’m pretty sure no one even acknowledged me or thought I was losing my mind so I barreled up the steps alone, with no mansion to speak of, but possibly a greater reward waiting at the top.

Well, I can assure you there was no such award, and the ease of my glide turned into cement filled shoes about 100 steps from the top. But . . . I made it . . . and . . . I put my hands in the air and looked down upon those mansions like I was now in control. But I wasn’t. I was just a sweaty guy at the top of a staircase with no mansion.

Despite two tough challenges right out of the gate, spirits were high. We even had a few campers finish loop one, then turn around to run it in reverse. Let me tell you, that is no picnic. One loop is around 600 feet of elevation on its own, so logic would tell you that two loops would be around twice that, but only God and the two-loopers’-hamstrings know the real truth.

It was super humid and Coach Robbie gathered all the soaking wet runners for the next day’s instructions. “In the morning, we’ll hit the lake first, then . . . “The Lab.”

But before tomorrow, it was a short session on Strength and Mobility from our friends over at Innate Performance. Steven and Louisa have both run and coached Division I cross country. Steven ran through some great exercises to keep the hip flexors loose and said most endurance athletes aren’t over-trained, they are under-recovered. With that he went through ways to recover properly and gave us his top three: Sleep, mobility, and nutrition. That’s when Louisa gave campers some top line nutrition strategies to stay on top of this crazy game we call triathlon.

Great session, but now it’s around 3:30 and getting back to the East Side was going to be a nightmare. My roommates punched my address into Google Maps, but I calmly said, “I’ll take this one, boys,” and led them on a perfectly executed re-route that not only saved us time, it allowed for a concise exploration of the fascinating explosion we affectionately call downtown Nashville. The guys were very impressed with my navigation.

Around 5 o’clock, reminiscent of senior citizens, my house guests, Chuck, Ross, and Jason started getting cranky for food. I quickly put on my post-afternoon-nap-happy-face and we jumped in the car for a trendy little Mexican joint called RosePepper. I’d like to say we got wild and met a lot of crazy hipsters that showed us the nightlife around East Nashville, but instead we debated the reasons why Nashville is home for so many bachelorette parties why people don’t fall off the shelf more often at Top Golf.

We got home around 8:00 and I was ready to yuck it up with my new sorta college buddy roommates, but these guys were all business. After about 30 minutes of watching baseball, we all went to bed and I listened to old episodes of the Crushing Iron podcast to put me to sleep . . . but it didn’t work. In fact, I found them captivating, inspirational, and extremely motivating. I could not wait to get to the lake in the morning and shoot more video of people working their ass off!

To be continued . . . 


Attitude is King – Camp ReCap Podcast

Have you been thinking about an Ironman, half or any kind of triathlon, but don’t know how to start, please consider us for coaching. We’ve been through most every situation regarding this sport, including starting from scratch. We’ve also taken athletes from their “stuck point” and helped get them on the Ironman podium. We love working with beginners and athletes that want to push it to the next level. Check out our coaching page for more information, including philosophy and pricing.

All 170 podcast can be found on iTunes or on our podcast page.

You can always support The Crushing Iron podcast by making a small pledge here.

 

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


Have YOU been thinking about an Ironman, half or any kind of triathlon, but don’t know how to start, please consider us for coaching. We’ve been through most every situation regarding this sport, including starting from scratch. We’ve also taken athletes from their “stuck point” and helped get them on the Ironman podium. We love working with beginners and athletes that want to push it to the next level. Check out our coaching page for more information, including philosophy and pricing.

All 170 podcast can be found on iTunes or on our podcast page.

You can always support The Crushing Iron podcast by making a small pledge here.

 

C26 Athletes Share Thoughts On Ironman 70.3 Chattanooga

One of the coolest things about C26 Athletes is the free-flow of information. The Crushing Iron podcast is committed to sharing anything that we’ve learned and think will help the listener. After Ironman 70.3 Chattanooga we asked our active athletes what they learned and they didn’t hold back.

We think there’s so much good stuff here that we dedicated our newest podcast to the topic. You’ll find it embedded below.

Some are fun, some are funny, and some are intense. Hopefully you’ll find a few nuggets from the C26 Athletes that will help you in your next race.

Suzanne– The biggest take away from this weekend: hydrating days out from the race is so important. Staying ahead of the heat is key. I never felt like the heat was getting to me until a half mile to go. I think this was the key to my PR. 

Joanne- I’m doing well. I learned that not worrying about things you can’t control and work on things you can is best advice for racing and life.

Walking the aid stations works for me, ice and sponges kept me in the game for the run.

Revae– Listen to your body when it comes to nutritional advice. If it ain’t broke, don’t try to fix it. And a second pair of socks for just in case after the bike is totally clutch!

Michael-  It was my first Half IM so I did not have a lot of experience or expectations except to finish. With that being said I learned that next time I will look closer at the course maps. Not that I didn’t look but I was not expecting a hilly run. I trained on the flat streets of Chicago. I might have been beneficial to hit the hills of treadmill or find some hill and do repeats.

Wes- To stop telling yourself you can’t do something and start telling yourself you can.

Steve- I am trashed. I learned that I love the 70.3 distance. I mean LOVE. Also, I learned that if I sing Eminem classics in my head i can squeeze out an extra 15 seconds per mile………. ‘Til the roof comes off, till the lights go out.’Til my legs give out, can’t shut my mouth.

Amy- I feel like I didn’t race 😢. Some races go as planned and others don’t. I’m trying to keep my head up and I’m looking forward to the next one.

Bobby- I learned to stick to myself and my plan and not let those people who passed me on the bike early on get in my head. I saw a lot of them towards the end of the ride and then again on the run. Also, stuffing ice in my tri top was a fantastic feeling.

Claire- I learned that sports bras can hold an absurd amount of ice between aid stations and that my bike saddle has got to go.

But on a more serious note I also learned that if things aren’t going wonderfully it’s not the end of the world. I got kicked in the mouth on the swim, which I was a little bitter about, until I was chatting with a girl in transition who was excited because she overcame her fear of the water. She almost drowned when she was 8. Yeah. I got humbled real quick. Getting perspective back made the rest of the race better.

Peter- I’m sure I learned more but two specific things stick out for me. 1) this was my first race with power on the bike. My first half I let the power be a guide but followed how I was feeling more, the second half I became obsessed with hitting the range coach and I talked about, it became all I was worried about. I was so worried I over-biked, it almost took over my thoughts on the run. Future races I will trust my body more and keep the power as a guide. 2) the run is going to hurt, it is all about managing the pain as long as possible, I kept telling myself to keep running, just make it another mile before you walk. I made it to mile 10 when I gave in to pain and walked the hill. In the future I want to push through and not give in.

Sharon- I learned you can have a ton of fun doing a relay and push yourself as hard as you want in your leg because your teammates can do the rest and you still get a cool medal out of it.

I also learned that people like reading my name off my butt.

Tom- I learned that 70.3’s are this really interesting puzzle of power, speed, pace, and nutrition. Solving that puzzle specific to your body is the key to a successful race. Lots to learn

Tracy- Things I learned…

1. Although every single podcast mentions going too hard on the bike and being trashed for the run I probably kinda did that. And I’m gonna use this as an excuse to convince my husband I need a power meter.

2. But I’m still wayyyyyy stronger and more capable than I thought.

3. Going into a race with a time goal ruins everything. This was the first time I truly didn’t have one and I barely watched the clock because I didn’t care.

4. I need to learn how to pee on my self.

5. Having my name on my ass is low key annoying when I am on the struggle bus and people want to talk to me.

6. I hate coke except during a 70.3 when it tastes like the nectar of the gods.

7. My coach kinda sorta maybe just a little knows what he is doing.

Robbie– I learned it’s really hard to run and vomit at the same time… and forcing yourself from aid station to aid station works

Lucas- I learned how it’s funny when you hold back on the bike because coach says so and then all those people that passed you in miles 1-10 show back up in miles 40-56.

Courtney-  Long car rides home the next day suck especially when you have to drive most of it. I learned I need more focus on nutrition. So for everyone that rocked the run what was your nutrition like on the bike?

Ross-  1) Racing with teammates and C26 colors rocks. 2) No, Andy Potts does not get special treatment from the shuttle bus driver when he asks to be let off before everyone else. 3) You can pee your wetsuit in line before the swim and almost no one will notice. 4) Without enforcement, people will draft the heck out of the bike course. 5) Coke on the run works best when flat, otherwise, get ready for crampy run burps (it’s about as pleasant as it sounds). 6) Trusting your coach with a conservative game plan can produce a good race. 7) I haven’t reached my potential and can’t wait to see what comes next.

Mark- All good here, quads are sore as a MF! 1) Consistency and hard work in the winter will pay dividends. 2) I like running with no watch. 3) Patience, patience, patience… 4) Do a lot of walking. Helps the sore legs.

Kelly-  I did a caffeine fast for 8 days prior to Sunday and found that caffeine was a great reward to my system on race day. I also worked on taking in more nutrition. I’ve basically doubled the amount of gels I take on the run. No stomach issues and almost perfectly even splits on the marathon. I feel like that helped me race closer to my peak pace. I’m excited to have figured out what works for me. And I’m ecstatic that Robbie’s running workouts don’t have all the long boring runs I used to do yet still produce great results. I don’t think I’ll ever look back on a 20+ miler again! Unless I get so fast that I log that many in 2:20.  😂

And I’m sore and I’ve already lost a toe nail. Boo—it’s finally sandal season. A 7 hour car ride home after a marathon is not ideal.

Jason-  (1) Consistent, structured training beats sporadic, panic training. (2) if its going to be a hot day, Its never too early to start cooling (3) Don’t under estimate the power of managing your mind and thoughts. (4) Smiling when it sucks does help. (5) Paying a little more to have a hotel room close to the race start is worth it. (6) Personally,my biggest area of opportunity and gains is on the bike (7) THERE IS NOTHNG BETTER THAN RACING WITH A TEAM OF AWESOME FOLKS! GO CRUSHERS!

Aaron- Love all the posts.What I learned: 1) Racing without a watch was AWESOME, I could focus on the race instead of pace . 2) Mud, my plan was ok to mitigate the mud which populated the grassy transition area and path to and from each discipline with extra wet towels at my transition area. You lose cool points with muddy cleats and wet pedals when clipping in at the mount line… 3) Race reports and more informative workout journaling to have a robust set of references of that day and what worked and what didn’t to help build your race plan.

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If you have a race coming up and are thinking about a coach, please contact Coach Robbie at [email protected] to discuss our multiple plans. We have all the information, including prices, posted on our Coaching Page.

Here’s our Ironman 70.3 Chattanooga Re-cap Podcast. Please be sure to subscribe to the Crushing Iron podcast on iTunes and follow Crushing Iron on YouTube.
Our Facebook page.

Ironman Chattanooga My 20 Things
Ironman Chattanooga 2016 Tribute Video
Ironman Chattanooga 2015 Tribute Video
Ironman Chattanooga Run – 11 Thoughts

Solving Drafting On Ironman Bike Courses

After Ironman Texas, pictures like this started surfacing and created a fire storm of opinion. In a race that’s supposed to have no drafting, many parts of the course bunched up in pelotons. 

But what can or should be done about it?

As luck would have it, we recorded our podcast today and started by discussing some of the more popular opinions:

  • Adding multiple cameras on the course (like traffic cams) that monitor where limited Moto Marshals cannot
  • Adding more timing mats and somehow determining if riders are too close too often
  • Putting “secret” marshals on the course in the form of actual participants
  • Voting with your money by not signing up for flat and fast course races where drafting is prevalent
  • Using peer pressure to shame our friends and fellow club athletes
  • Or placing more “standing” marshals on the course

All of these have merit on some level, but we think society (and Ironman) has enough rules. That’s why we dove around in the conversation in hopes of a better solution; and we think we found one.

OUR SOLUTION TO IRONMAN DRAFTING

It centers on the concept of All World Athlete (which we kind of have fun with in some podcasts) but more importantly athletes that are truly trying to qualify for Kona.

More and more Ironman races are going to a rolling start, which has its pitfalls, but we think a simple change to logistics can keep Ironman and others happy, while changing the entire game for people who want to race (and do it legally). Think of it as the inverse of the “wetsuit” category in non-legal races.

Ironman could add one more box on registration forms that asks, “Do you want to be eligible for awards and a Kona slot?” If you check yes, you are put into a different category that starts in one, two, three or four WAVES.

These waves go first (or right after pros) and will include only those who are racing for awards. Depending on the logistics of the water, you could have one big “Awards’ Wave” (say Wisconsin) or multiple awards waves (Louisville where pros currently start in a wave). We acknowledge places like Chattanooga might be more difficult, but where there’s a will there’s a wave.

If you decide you are NOT racing for awards, you simply start wherever you want in the rolling start line. This takes the fear and anxiety of a wave or mass start out of your life and you can happily race however you want and call yourself an Ironman at the end.

But we think there are a good chunk of people who really like to RACE. By grouping them all together at the front, this starts age groups at the same time and creates a smaller portion of the course for marshals to monitor.

This solution allows “awards racers” to plot their strategy and know exactly where they stand against others in their age group. It also creates a higher tier to strive for if you don’t feel you’re ready to actually compete but like the idea of moving up the ladder (not to mention it gives some of the elite age-groupers more of a semi-pro feel to their status).

We think starting elite age group athletes at the same time will create a self-policing of sorts out on the course. If someone is directly racing another, they will not stand for a front pack peloton, where as if it’s happening in multiple places all over the course it’s hard to contain.

Give the “awards age group” different color caps or something and start them first, in waves. Get them on the way and let the rest do whatever they want.

Those who want to race others can do so. Those who just want to race themselves can do that, too.


Here is the entire podcast. #159 Drafting: How We’d Solve The Problem

 

 

 

 

 

 

 

Cycling Sizzle Reel from “The Lab” at Crushing Iron April Camp 2018

Here’s a little look at what it’s like to ride in what we affectionately call “The Lab” here in Nashville. These athletes are all from our April 2018 Triathlon Camp and were taking part in a “Power Hour” ride before busting out a hard 5k off the bike. Everyone brought an unbelievable attitude and effort into town and then all left stronger and more confident. For more information on Crushing Iron Triathlon Camps, please see the “Camps” tab on this sight. June currently has a waiting list but August may have an opening. We also have openings in our swim only camps.

VIDEO: Ironman Chattanooga Swim Current

The current is a HUGE topic for the folks at Ironman Chattanooga.  If this video below (shot by Crushing Iron personnel) is any indication, there will be PR Swims all over the course on Sunday . . . but, I have read Friday current (due to energy demands) is typically way stronger than the weekends.  We shall see . . . and we will also soon know if a lot of racers will be making the questionable choice of wearing a wetsuit.  For race updates on Sunday, follow me on Twitter @miketarrolly.

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chattpier

 

Goosepond Half Triathlon – Race Report

I’ve had a difficult time pulling myself together to write a Goosepond Race Report.  Frankly, I wasn’t ready for this race, and it showed.  It was a painful day and I’d rather forget most of it, but I’ve learned that these are exactly the kind of races you need to remember.

Goosepond was my first race after Ironman Wisconsin and I have concluded it’s similar to a band playing Red Rocks, then sitting down for an open mic the next night.  It can be fun, but it’s a completely different motivational challenge.   That said, the best bands (and athletes) put out the same energy whether they’re playing in front of one person or a packed house.

Wasky, Corey, and me looking marginally hungover before Goosepond 946028_10202117501570057_429856629_nMy only other 1/2 was Muncie and the night before, I could barely sleep.  Before Goosepond, I was out like a light.  I just did a damn Ironman, 70.3 would be a breeze!

As we checked into transition it really made me think about how much goes into putting on a triathlon.  The logistics of an Ironman are staggering and here were a bunch of people who likely didn’t know much about triathlon doing their best to make Goosepond work.  It was more of a small town feel, while Ironman was New York City.

I was in auto pilot and kept forgetting stuff back at the truck.  My socks, my timing chip, my helmet.  It was a weird, zombie-like feeling and eventually, coach Robbie jumped my ass about getting my shit together.  It was 10 minutes before the race and I wasn’t in my wetsuit.

The Goosepond swim is actually in Lake Guntersville, which is gorgeous and full of seaweed.  My swim wave was old men and young women (which could have had something to do with my elevated heart rate) and I flopped around the water for a few minutes before they shot the gun (or quite possibly just said, “go”).  The first 15 or so meters were great, but I was quickly transported back to my bygone panic-mode-days.  It really wasn’t as much panic as I couldn’t find my breath and literally thought I had forgot how to swim a mere six weeks after swimming 2.4 miles.  What the f8ck was going on?

As I rounded the first buoy (maybe 500 meters in) I slowed to a stop and tried to catch my breath.  Why didn’t I warm up?  I will never learn.

I watched as the rest of my wave slowly pulled away and there was nothing I could do.  It was a jail break and I was the lone prisoner wedged in the escape tunnel.  Stay calm, you’ll catch them.

Wasky coming out of the water top 20 and oblivious to the trouble ahead.   2013 Goosepond Tri (307 of 503)-X3* All good photos courtesy of We Run Huntsville

A couple minutes later, I eased back into my stroke but I was someone else.  The wetsuit felt tight, my sighting was blurred, and my energy low.  I took at least three breaks on that first loop and was a little stunned by the fatigue in my arms.

Corey, daydreaming about Tahoe in the morning glow of Lake Guntersville2013 Goosepond Tri (348 of 503)-X3By the time I got to the end of my first loop I officially hated two loop courses.  Even though it was just water, and all looked the same, I didn’t want to see lap two.  Later, Robbie would tell me I took a really wide turn around that buoy and I’m pretty sure it’s because I was thinking about swimming to that pier, getting out of the water, and cheering for Wasky and Corey from the comfort of a portable hammock.

But I put my head down and cranked out lap two, which turned out to be much easier once I loosened up.  I really need to get serious about my pre-race regiment.

Swim Time:  42 Minutes (Muncie was 37, Wisconsin was 1:20).

T1 – I was actually a little disoriented going into transition, but pulled it together, grabbed my bike and ran across the mount line.  That’s when I noticed I was still holding onto my gloves.  I stopped and patiently put them on while Robbie watched shaking his head.  “Good thing you got those gloves on,” he said as I wheeled past him with a smile.

Redemption on the Bicycle

I didn’t know my time, but when there’s a group of you racing and all your spectator friends are waiting for you at the Bike Exit , it’s a pretty good indication your swim sucked.  But, as soon as I clipped in, my remorse was gone and I had one focus . . . crushing the bike.

The initial plan for Goosepond was a relay.  Robbie would swim, I would bike, and Season would run.  But, a twist of fate landed Robbie in a swim race that would change his life and I told him I might as well do the whole damn Goosepond by myself.  So, bad swim aside, one of my sub-plots was to ride like I would have ridden in a relay.  I was also curious to see just how hard I could push the bike.  It was on.

Here’s me drafting and looking like a jack-ass with my chrono watch2013 Goosepond Tri (187 of 585)-X2I had logged a mere four hours on the bike since I raced IMWI and had no idea how riding a hard 56 miles would feel.  I came out and tried to stay around 19 mph for the first 5 miles and it was pretty easy.  I tried to lose myself in the scenery, but kept taking peeks at my bike computer, where the miles seemed to be turning over more like a calendar.  Seven miles, eight, nine . . . ugh.  This was going to be hard.

Since I was so late out of the swim I was picking off people like flies.  About 20 miles in I had yet to be passed and that became my new goal.  Don’t get passed on this bike.

I was busting down a country road and noticed a guy on the side changing his tire.  “Shit, that’s Wasky!”  I slowed a bit and asked if he was okay, but immediately wished I would have slowed more.  I “thought” I heard him say, “Yes,” but I wasn’t positive.  I hoped he didn’t need a tool or a tube.  I briefly entertained turning around, but eased my fears by reminding myself that Wasky is the most prepared man I know.

I settled into aero and dreamed about the finish.  I felt bad for Wasky because I was pretty sure he had a good swim and now I was going to beat him off the bike.  It had been five minutes since I’d flown past him at 21 mph; I figured I was at least two miles in front of him now.  My thoughts drifted back to not getting passed on the bike and I thought that was a real possibility.  Not more than 30 seconds later, I heard someone breathing hard to my left.  Damn!  I was getting passed!

Who did this person think they were passing me?!?  I was NOT getting passed on this ride.  But, his tire broke the line and I started falling back out of the draft zone.  I wasn’t even going to look up, but they said something like, “Keep pushing.”  I glanced over to say thanks, and it was Wasky!  Before I could even ask how the fuck he caught me, he said, “Two flats, brotha.”

Damn, that was his second flat and somehow he got from corpse position to downward dog in a mili-second.  He shouted, “Stick with me and we can pace each other on the run.”

“Stick with me???”  What the hell was going on?  I was crushing this bike and Wasky is telling me to stick with HIM!  He was in beast-mode-squared and all I could do was shake my head.

It took about 2 minutes for him to lose me, then around mile 30 (which also doubled as the ONLY bike aid station) I caught him.  His mood was a combination calmly livid, mixed with a case of the beat downs, and topped with a dose of, “I’m gonna kill this course.”

I passed him about a mile later and he slowly fell into the distance.  I honestly thought he might be toast.  Then at mile 45 or so, he flew by me again.  “Come on man, let’s bring it in.  Ten more.”  I just shook my head.

He rode a good hundred yards ahead of me for a while, then I passed him, which he immediately countered with pass of his own before pulling away for good at mile 54.  Two miles to go and I was feeling my legs.  It was a flat course, but I didn’t stop peddling for more than 10 seconds the whole ride.

I cruised into transition and Robbie kinda gave me one of those, “Damn, dude, you crushed that bike looks,” before actually saying, “Nice bike.”  All I had to do now was run a solid half marathon and I would surely be on the age-group podium.  Easier said than done.

Bike Split:  2:40:26 (and tack on a very questionable 4:00 drafting penalty).  One of two penalties handed out to my training club.  I have decided not to go into it, but let’s just say this is a very suspicious chain of events.

T2 – Yep . . . it happened.

“Trust Me, This Run is Pancake Flat”

I’m not a great runner, but thought I could easily put down a 1:50.  I felt surprisingly good as I left transition and patiently waited for my running legs to show up.  Spectator support was a non-issue, so I picked out a woman with good pace and ran behind her for the first 1/2 mile.  Then, I made a very unusual decision for me, I ran up next to her with the intention to actually talk for a few minutes.  Talking on a jog is one thing, but I am just not a fan of it in a race.  I kinda like to focus on pain.

I was just about to say something when she says, “Hi Mike.”  I was like, huh?  It was Ann, who also races for RxE, the Knoxville crew.  And that’s when they snapped this picture of me about to blow out my ankle.  2013 Goosepond Tri (354 of 585)-X2I have to admit, I was a little stunned.  We actually started in the same swim wave and she was saying how slow of a swimmer she is, etc.   Clearly she’s not that bad of a swimmer because I knew I hammered the bike and here she was still in front of me.  Ann is a really strong cyclist.

Then there was this guy rubbing it in my face 2013 Goosepond Tri (418 of 585)-X2As engaging as Ann can be, I had a race to win, so I plowed off into the rolling hills, followed by a charming campground, and then a tricky little cut-thru trail onto the first of many roads that would break my heart.

That’s when I started hearing Wasky’s voice again, but this time it was in my head.

“Trust me, this course is pancake flat.  You will crush it.”  And I really did trust him, but for some reason I was standing at the bottom of a 1/2 mile climb.

I told myself this must be “the hill.”  Every course has “its hill,” and this was Goosepond’s.  Ah, no problem, I love hills and this isn’t really that steep, but it was kinda long.

It was getting hot and I was dying for water.  I didn’t hydrate well the week before and my mouth was burning for liquids.  As I crested “the hill” I saw a right turn ahead that dropped me on the road to nowhere.

Another slight climb to an aid station before a very long descent that nearly made me cry when I saw people running back at me.  I made a mental note of the climb-to-come and then, for the second time in one race, broke my no-talking rule with a woman who looked like she knew the course.

“I thought this was supposed to be a flat run,” I said with that awkward, yet undeniable bond runners have as they waltz through hell and think they own the place.

“Oh, you must not know the Race Director,” she replied with that “I’m an insider” attitude that outsiders like me, Wasky, Corey, and Robbie detest.

“Ummm… well… I… uhh…. sorta…. No, I don’t,” I said knowing full well that I had exchanged dicey emails with him earlier that week.

“Yeah, he’s notorious for putting together tough run courses,” she roared with a half-out-of-breath masochism.

“Awesome!  Can’t wait to see what’s ahead,” said no one ever.

We hung together until the start of a sub-division, which also meant the beginning of another hill.  Now, mind you, none of these hills were “tough” but when you think a course is going to be flat, it’s sort of like facing a pitcher who doesn’t throw that hard, but has a great change-up.  His fastball always seems like it’s harder than it really is.

Adding to my unruly disdain was the fact that they had zero mile markers on the course.  And yes, it’s my fault for not going to the athlete’s meeting, I suppose, but give me a bone.  Even the aid station volunteers seemed unsure about their location, and since I wasn’t wearing a Garmin, I literally had no clue where I was on the course.  At one point, I thought it was mile 9 and it turned out to be mile 7.  When I hit the “real mile 9” I was toast.  That’s when my running became simply something that would get me off that god-forsaken course sooner.

This was also about the only time I saw Corey during the race and neither of us seemed particularly talkative.

Soon thereafter, I re-engaged with the treacherous cut-thru and headed for home.  Just as I cleared the scattered brush, I met with aid station volunteers who excitedly exclaimed, “Only one more mile!!!”  I looked at my chrono watch and realized I had 10 minutes to run that mile and finish under 2 hours.  Sweet!

So I pranced off at a decent clip knowing, if nothing else, I would secure a sub-2-hour half marathon after all that other crap we do in triathlons.  And I ran . . . and ran . . . and ran . . . and watched the clock tick past 2 hours . . . then 2:02, 2:03, and finally end up on 2:05.  I just ran a 15 minute mile?  Awesome.

Turns out it was about 1.5 miles, but who’s counting?

——————

Epilogue:  The setting for Goosepond was beautiful, but I haven’t perfected checking out scenery during a race.  I much prefer people yelling and challenging me to keep pushing on.  I forgot to mention the gut cramp that seized me for most of the run and the sharp knee pain I felt around mile 10, but if I hadn’t been so un-prepared I would have totally enjoyed the swim.  The bike was pretty sweet and most of the roads were nice, though I wish they would have had another aid station.  The run was tough at the back half of a triathlon, but I think it was fair.  My mind and body weren’t ready for the challenge but we all had a good time . . . I just wish we would have brought our tents and camped out for a while doing Twitter.

—————–

This is me, Wasky, and Corey celebrating after Goosepond.  CMWkona

This is the Stuff That Keeps Me Writing #IMWI

I am blown away by the positive feedback on this blog and especially for my Ironman Wisconsin Race Report.  Along with movement, writing is probably my biggest passion, and I express how far your input goes in keeping this blog alive.  And it will stay alive.  I am bursting with energy and ideas that I want to explore.

Here are a few of the comments people have left about the Race Report and I can honestly say, words like these will push me and Crushing Iron to a higher place.

“Mike, best report I have ever read. Loved Alt. Mike’s take on the race and the battle you waged with him. Congrats. Huge.” – Frank

“This report is amazing! I had chills and tears! I am doing IMWI 2014 and it will be my first, this article has me so pumped already!!!!!” – Jason

“I’ve been reading a lot of race reports and I have to say that you are a good writer.”  – Wendy

“Great report! I am so enjoying it. Agree with Wendy!” – Roman

“Only thing better than your race report was your results.  Well done on all accounts.”  – Tim

“Great job out there and great write up! Your blog has been entertaining all year and this is a great cap to it. Are you in for 2014 too?” – Mark

“Awesome report! A lot of first time experiences going on for you that day! Well done!” – Chris

“Loved the report! Well done!” – Debimage

Ironman Wisconsin 2013 – Race Report #IMWI

A Battle Royal – The Swim

The start of an Ironman swim is electric.  Thousands of green and pink caps bobbing on the shore, then bobbing in the water.  I’d been watching video and looking at pictures of Wisconsin’s mass start for nearly a year, now I was minutes away from being in the next photograph.  1262448_10101494401544250_1855321082_o(All photos courtesy of Carolyn Petredis Wasky)

I started the year as a weak swimmer with a 300 meter sprint triathlon and came out of the water breathing like I’d been submerged in a David Blaine stunt.  It was a silly pool swim, yet my anxiety was off the charts.  I immediately vowed to become a strong swimmer and worked my ass off to make sure that never happened again.

On race Sunday, I stood on the ramp of the Ironman Swim Start with the rest of the Fab 5 while family and friends leaned over TYR sponsored fence and took pictures.  A mere 5 months after I struggled to swim 300 meters, I was ready for 2.4 miles.1274149_10101494395301760_1819331675_o

The loud music and festive atmosphere made 6:30 am seem like bar time.  Thousands of spectators lined the swim chute and hung high above on the rails of Monona Terrace.  Many were singing and dancing, others, like my father, were trying to calm their nerves.

Diana Nyad would giggle, but for most an Ironman swim is no joke.  On this morning the wind was strong, and the water choppy — all creating a lake current on the longest leg of the course making for a 1,700 meter “upstream” swim on the backside of the box.wisconsin swim2013 tbtAnxiety was high, but the only thing that concerned me was my time.  I had one shot in the infamous “washing machine” and didn’t want to leave a bad number on the score board.  I was gunning for a sub 1:15 and truly believed I could come out of the water in 1:10.

We zipped our wetsuits, hugged our families, then walked the plank into Lake Monona. The plan was to start in front row of the scrum, just to the right of the ski jump, which split the starting line in half.  The idea was to have open space to our left and I’m pretty sure it was a good strategy, but I made a big mistake.1273221_10101494396015330_515091315_oMy anxiety-in-the-water problem exists mainly because it takes me a while to warm up and if I start too fast my heart and breathing gets all crazy.  What I didn’t take into account was treading water for 20 minutes and that was probably a good enough warm up.  I could have went out hard, found some clear water, then settled into my stroke.  But I decided to play it safe.  1266222_10101494396693970_873755458_oPart of the routine is to ask others around you what time they are shooting for so you can “self-seed” your swim.  I started having a little fun by asking everyone if they were sub-60 minutes, but most didn’t catch the joke and said 1:10 – 1:15.  I was in the right spot, or so I thought.

Someone (I think he was in the race) sang the national anthem, then it was literally a matter of seconds before the cannon would unleash fury.  I was next to Jim and Mark.  We exchanged high fives, then looked back at the ramp, where unbelievably people were still filing into the water.

BAM!

It was the cannon I’d heard a thousand times in my mind.  This was it, the Wisconsin swim start.  I took a deep breath, started my watch, then eased into my swim.

Within 30 seconds people were kicking my head and beating on my legs . . . and I was loving every second of it.  Rubber bodies were everywhere keeping good form was nearly impossible.  My arms were tangled, and my feet felt like they were tied by rubber cords.  Good thing Robbie made us practice this shit.9256_10101494399777790_778338974_n

Our start position was about 50 meters to the right of the buoy line and my plan was to slowly angle into the first turn (1,000 meters out) and stay about ten meters to the outside as I made the corner.  There was only one problem, I had nothing to sight from.

The red buoy was too far away and the yellow ones were too far left for my right side breathing.  I remembered someone saying aim at the bridge, but even that was difficult to see.  I stayed in my stroke and embraced the brawl.

As I closed in on the turn buoy, I realized I was still about 50 meters to its right.  I immediately cut left and aimed dead on.  And guess what?  I hit the corner with about 300 other people and got caught in a log jam.  I was so mad at myself, but for some reason I just couldn’t wrap my head around a good line that day.

I clawed through a sea of rubber flesh, that resembled a floating S&M convention, and emerged in a brief patch of clear water.  The short leg of the box was about 300 meters and I didn’t screw that up too badly, but once again got too close to the buoy skirmish.  I couldn’t move, so I stopped for a second to pick my line.  An onslaught of swimmers gave me forearm shivers as I peered in the distance at a collection of tall smoke stacks that seemed to be a good sighting point.  I put my head down and kept one eye out for big white cylinders.

I swam hard and found open water.  I felt great and thought I finally had a handle on this swim.  About two hundred meters later I literally couldn’t find the buoy line, that was, until I looked to my right.  Now, I was a good 30 meters INSIDE the buoys and I’m sure I let out a  muffled groan.

Swimmers were everywhere.  Some to my left and hundreds to my right.  There was no space, and it was like this the entire 1,700 meter leg.  I’d get about 50 clean meters, then someone would literally come straight across in front of me and I would throw a long, powerful stroke that landed right . . . on their back.  Thud.

I angled toward the line of yellow buoys and did my best to stay next to them, but there was something about the choppy water that was twisting me around and making me lose direction.  I was desperately trying to sight two or three buoys ahead, but felt like Hellen Keller.

After what seemed like an eternity (especially to my dad), I finally got to the third turn and pounded toward the last corner.  The minute I got around, Moses parted the swimmers and I was home free.  Monona Terrace was the perfect sighting landmark and I ripped through the last 600 meters before my hand finally hit the ground.

I stood up and felt great until I saw the clock.  It said 1:19 something, but I didn’t cross the line until 1:20.  I really felt like I swam well, but my lines killed me.

I stepped onto the concrete and turned up the helix ramp.  Faces were a blur, but I sensed family, friends and coach Robbie on top of the truck screaming with elation, and certainly relief.

I politely passed on the wetsuit strippers because I don’t like getting horizontal again after I stand up for fear of getting dizzy.  I ran up the spiraling helix and it was rocking.  People lined both sides cheering us on, playing drums and slapping us on the back as we passed.  There is just no way you cannot get jacked up running through that much energy.

Over time I have fallen in love with the swim.  I love bike and run, but swimming has done the most to shape my body and mind.  It is so Zen.  All about the moment.  When you’re swimming that far and that hard, you can only do one thing, breathe.  Just breathe.  Or, if you’re in Wisconsin, just embrace the battle.

Official Swim Time – 1:20:02

Transition #1

1277405_10101494391983410_1971240495_oT1 at Wisconsin is long.  You run to the fourth floor of a parking ramp, then go inside, grab your bike bag from one of the amazing volunteers, then sit in a changing room to gear up before running outside to the top floor and finding your bike.  In this case, my bike was at the very end of the parking deck which meant I had to wheel it 200 yards to the other end in bare feet before putting on my shoes.

I climbed on my saddle, clipped in, then coasted down the far helix to start the bike.  As I emerged on the ramp I was greeted by a huge surprise.  Everyone had rushed to the bike exit while I changed, and 15 people were waiting to cheer me on as I headed out to hell.

Official T1 Time – 7:28

Tour de Force – The Bike

Friday at the Expo I bought a jar of Infinit and the owner promised it wouldn’t be risky to use it if I hadn’t before, but I didn’t want a potential excuse. I went with what got me there.

My bike was loaded with 3 bottles, two Perform, and one filled with straight water.  I carried 3 Power Bars, two of which I pre-cut into bite-sized pieces and put in a zip-lock snack bag for my speed box.  I also stored about 8 of those small pretzel bites to clear the palette when Perform inevitably turned my tongue into a sugar farm.1268484_10101494402706920_1306498747_oWe eased out of transition at 16 mph and kept it through the no-passing-zone before rolling through the Reliant Center parking lot and finally hitting the road for good.  I didn’t wear a Garmin for this race, but had a speedometer to gauge my pace and it didn’t take long to start pushing 20 mph.

My strategy was to spin the first 15 miles easily, be patient for the first 40 mile loop, work hard on the next 40, then back it down for the last 15.  Since I drove the course a few days earlier, I knew the first 15 were relatively flat with a slight incline most of the way.  I felt good and spinned in my small ring at a pretty good clip.  The first split was 18.8 miles and I averaged nearly 19 mph.

Now it was time for 80 miles of torture, but just before I hit the main loop, I heard a completely unexpected shout of my name, “Tarrolly!!!”  I looked to my left and saw my Uncle Butch, Aunt Nancy, cousins Tim and Jenny along with her husband Phil!  I was totally stoked by this sighting and it sent me off into the hills.

It didn’t take long for me to realize the course seemed much rougher in the car.  It was by no means easy, but I felt great and was very comfortable climbing all the hills.  My chain stayed on the small ring until mile 25 or so when I decided it was time to build more speed off the top of a big hill.  I shifted up and my chain flew off onto my pedal.  I’d been having problems with throwing the chain and the tech at the bike shop took out two links and it rode perfectly the day before.  But now, I was leery.

I coaxed my chain back on while flying down a hill at 30 mph.  I put it back in the small ring for the next hill, and that’s where it stayed the rest of the day.

The thing about doing your first Ironman is you don’t know what you have in you.  You’re cautious because you don’t want to be crawling your way to the finish line on the run.  I decided I would coast down every hill and keep it simple by working with small gears only.  This also forced me to be conservative and I think it turned out to be a good idea.

For my money, the Wisconsin bike course is epic and perfect for my riding style.  I don’t really like being in aero on long flat stretches and the relentless hills kept me up for much of the day. The other great part about the course is the turns (note all the directions in the orange section below).  I didn’t seem like we were on any one stretch for more than five miles and this played right into my need for a change of scenery.wisconsin bike2013 tbtThere are three big hills the locals affectionately call “The Three Bitches,” and I was closing in on my first pass.  The lead-in is a long, slow downhill that weaves left, then curls right to meet the bottom of Bitch number one.

When the hill comes into view, so do the people.  I mean this place is in the middle of nowhere, but the crowds make it feel like you’re riding into Woodstock.  The first group I noticed was three guys dressed like devils and they were swatting cyclists with a foam pitch fork as they rode by.  Then more and more people until you got to the top and every single one of them was screaming encouragement in your ear.  There were hundreds of people smiling and telling us how strong we looked.  “Keep pushing, man…. you got it!”  Talk about a boost.

Just over the top of Bitch One, came a short flat spell, then Bitch Two was waiting with more of the same.  I found my climbing gear and churned to the top while people yelled my name and gave me hope.

Then came a short stretch of relative flat until you made a left and stuck your tongue in the mouth of Bitch Three.  This road was narrower and it really gave you that Tour de France feeling.  People running along side, metaphorically pushing you up the hill.  There was literally a foot of space on either side of me as I rode through hundreds of people.  The crowd support was overwhelming and helped take your mind off the pain of the climb.

Just as I reached the top someone started slapping my back and yelling my name.  “You look great, Mike!  Keep it going man.  Awesome!”  He ran alongside me and that’s when it hit me, it was Tim!  I met him at Rev3 Knoxville in May and we’d kept in touch all summer.  He’d done IMWI and gave me tons of recon on the course, including this race report.  He’s a great dude and I was stoked to see him, but the conversation was short as I pulled away and headed to the bash in Verona.

I probably could have picked up a few minutes if I hit my downhill approaches a little harder, but I routinely rolled 30+ mph and didn’t see any reason to waste my legs.  I was, however, aggressive on the corners.  I’ve been working on my bike control for a while and felt comfortable leaning into corners which gave me sort of a sling-shot advantage and helped me pass a lot of people coming out of turns.

I was going through a full bottle of water and one Perform every 15 miles and by about mile 60 my bladder was ready for payback.  I hadn’t practiced relieving myself on the bike, but on this day I turned into an expert.  I probably went four or five times on the bike, each time dousing myself with water to clean things off.

I was now entering Verona for the first time and very excited.  It was about mile 55 and I was actually looking forward to the second loop.  But, I was more fired up to see friends and family as I blew through town.

My eyes were peeled as I turned right and saw a huge throng of spectators lining each side of the road for about a half mile or more.  I kept looking for the bright orange shirts and neon yellow signs, but came up empty.  I heard my name announced as I hit the middle of town, but no indication of anyone I knew.  Damn, I missed them.

As I hit the end of the gauntlet, I heard “Tarrolly!” and for the second time I got to see Uncle Butch and Aunt Nancy crew.  I was elated and a little emotional about it because I didn’t expect them to stay because, while they wanted to show support, they had other plans that day.  It meant a lot.

The hills didn’t bother me at all on the first loop and I roared onto lap two bubbling with confidence.  My splits through mile 60 looked like this:

The first 18.8 Miles – 18.89 mph
The next 20 Miles – 19.26
The next 21.2 Miles – 18.53
I was right where I wanted to be, and doing it without a Garmin.

The next 20 miles I stayed right on my number at 18.68 miles per hour.  The second round of the 3 Bitches was much tougher and I started getting a little bit dilerious around mile 90.  I was also a little bummed I didn’t see Tim the second time through the 3rd Bitch, but after that hill, I was headed back to Verona, then into Madison.1277461_10101494407053210_901633716_o

This time I saw my friends and family right away.  They were all on the corner just before I turned into the big party.  I saw them all and it was so damn cool.  Wasky (in the red jacket below) was right in the road and for some reason was leaning down to give me a very “low five” like I was ready to perform a circus trick after a hundred miles on a bike.  1239250_10101494407657000_249271858_oIt was a quick flash and I “saw” everyone except Robbie.  But when I turned the corner, I heard his voice, “Mike, Mike!”  I looked to my left and he was running barefoot right next to me.  I calmly asked, “What’s up?”  And he started screaming at me, “Be patient, Be patient!!!”  “Okay.”1266722_10101494408769770_34935742_o

As I road away, I wasn’t really sure what he meant, but because I wasn’t wearing a Garmin, I suspected I was churning out a pretty fast bike split.  In fact based on feel and casually observing my speedometer, I genuinely thought I might be pushing 20 mph for the entire ride.  Obviously I was wrong, but his words rang in my head as I approached the last 15 miles back to transition.

The great part of that story is that, after the race, Robbie told me he ran out there with every intention to give me “the green light,” but changed his mind to “be patient” in mid-stride.  As usual, it was the right call.  1176364_10101494407492330_187246339_nThe crowd was rowdy as ever and I embraced every second of riding through Verona.  It was 10 people deep on both sides in the middle and I felt like a rock star.  I was flying high and a little relieved that I saw everyone this time through.  But the fun wasn’t over!

As I approached the last turn out of Verona I saw their neon yellow shirts for the THIRD time.  Butch, Nancy, Tim, Jenny, and Phil were still there!  They’d been watching for 5 hours and screamed like little kids when I rode by.  How awesome.

The last 15 miles were my least favorite part of the bike.  The wind was howling right into my face and what seemed relatively flat on the way out now felt like extended family of the 3 Bitches.  I stayed patient like Robbie said and did my best to stay around 18 mph on the way in because it was almost time for the biggest test of my day.  The run.

Mile 60 – 80 split was 18.68 mph
The last 32 miles were at 17.67 (and I believe included the 3 Bitches)
Official Bike Time: 6:03:35
18:48 MPH

Transition #2

There wasn’t a soul in sight as I started up the ramp to the helix, but out of nowhere I heard, “Mike Tarrolly!  You are ‘almost’ an Ironman!”  It was my buddy, Roger Badger, who is from Wisconsin, but we were neighbors in Nashville before he quit his job and moved to the Florida Keys to become a full time musician.  We ran our first 1/2 marathon together, and he was the main character in the story that fueled major change in both our lives.

I climbed the helix and coasted toward the dismount line.  112 grueling miles behind me.  I was very, very relieved, and in a twisted way anxious to run.  But my legs had other ideas.

When I stepped off the bike I almost fell flat on my face.  My knees were locked and I shuffled into the changing area like Herman Munster.  Let me tell you, it’s not a good feeling knowing you have a marathon waiting but can’t bend your knees.  But I knew it was a false feeling and put all my energy into trusting that my run legs would find me.

Official T2 Time:  4:43

Chasing Miles – The Run

Before Ironman Wisconsin my longest run was 14 miles.  That day I would be asked to run 26.2 after a 2.4 mile swim and 112 mile bike.  Throughout my training I battled this demon daily.  Would I have what it takes to go the distance?  Would I hit the infamous 18 mile wall?  Would be reduced to a slow walk?  I would soon find out.

The entire run is a bit hazy, but I remember several little things.  Like laughing to myself when I saw a sign for Mile 1.  Shouting “Melvin Gordon” to the cops when I ran into Camp Randall.  And the huge tree branch falling right behind me on the path along the lake.

Because I wasn’t wearing a Garmin, I was really getting confused about time.  I was using my chrono watch and hitting re-start on the stopwatch when I hit a mile marker, but kept forgetting to look when I saw the next one.  I was doing this all day.  Getting lost in the fog, and battling with all my might to keep running.1174623_10152432011502080_1178941574_n

For the first 3 miles I  felt a little hot spot on the outside of my left foot and was in a minor panic.  That’s what nearly did me in at Muncie and was probably my biggest unspoken fear of the day.  By the time I came out of Camp Randall, I realized that my shoes felt very loose.  Then it dawned on me I forgot to tighten my Yankz out of transition.  I was literally running with my shoes untied.  I pulled off to the side and tightened things up, and from that point on, my hot spot was gone.

I knew it would be extremely hard to run the whole way after swimming and biking, but I made up my mind a long time ago that I would RUN this marathon.  I don’t want to take anything away from people who walk parts of it, but I just don’t understand people who swim, bike, then walk the marathon.  I get that things go wrong and people get sick or whatever, but I can honestly say I was in pain every time my foot hit the road.  I wanted to quit running the entire time.  But I trained nine months and drove nine hours to this race — I came here to run.1262680_10101494412532230_1641122740_o

The first time I saw my entourage was around Mile 6 on State Street.  They were sandwiched between hundreds of other fans at turnaround and I felt solid as I climbed toward them.  They. Were. Going. Crazy!  I smiled, slapped a little skin, then turned to run back down.

How weird this all was.  The last time I saw Jim and Mark was when the cannon blasted.  Now, it was 8 hours later and I didn’t see anyone from the Fab 5 until Daniel and I traded encouragement on one of the twisting trails.  Shortly after, Kevin spotted me across the road and we did the same.

I was completely twisted and kept forgetting where I was, but thankfully there were tons of aid stations.  They showed up every mile and I took advantage of nearly every one.  The one thing I did do, was slow to a walk when I was drinking water or Perform or eating pretzels or chips or cookies or grapes or bananas or hash brownies, or whatever else they wanted me to sample.  I’d been genuinely hungry for real food since the last hour of the bike and despite my fear of cramping, I listened to my body’s cries for solids.

I also started listening to my alter ego.

Running is incredibly mental and you can crack in a mili-second.  This Ironman Wisconsin run turned into The Battle of Two Mike’s.

The real Mike was taking one step at a time, moving toward a dream he’d been working on for a year.  “Alt Mike” wanted no part of the pain and lured me back to the couch.

Alt Mike:  Dude, you’ve never run a marathon, back it down to a walk for a while.
Real Mike: Trust the training.  Your legs are ready.  It won’t hurt more than this.
Alt Mike:  Ha, nice one. You know this is stupid.  Why go through the pain?  Make up an excuse and go easy!

I saw the support crew again around mile 10, and it was not a moment too soon.  Robbie started jogging beside me and we had this short conversation.

Robbie:  How do you feel?
Me:  I feel okay, but this is all I got.
Robbie:  That’s good, just keep it right here.
Me:  What’s my pace look like?
Robbie:  Honestly, it’s a little concerning.  Your last two splits were 8:19 and 8:29.
Me:  No shit??  I thought I was around 10.
Robbie:  Nope.  Back it down a little, stay patient, and when you get to 22 miles and feel like it can’t hurt any worse, go to work.
Me:  Okay, man.

He faded into the distance and I turned to run up State Street, around the capitol, then deep into the finishers chute for a twisted-Ironman-prank before turning back around to another half marathon.

I vividly remember the Mile 14 sign and thinking to myself the rest of this run will be uncharted territory.  Twelve miles of unknown.  Did I have it in me?  I wasn’t sure.  I felt exactly the same as I did when I started this run.  It all hurt.  I didn’t know how I would keep going.  I tried not to think about it, but couldn’t daydream.  I was having trouble enjoying the scenery.  I truly couldn’t do anything but try to keep focused.1277098_10101494413480330_1985263137_o

Around mile 18 a guy came up behind me and said, “Hey buddy, where ya from?”

I was instantly furious, but somehow mustered “Nashville.”

“Great city.  I’m from Ohio.  This your first Ironman?”

“Uh, yeah, please go away.” (I didn’t really say that).

“This is my third, they never get any easier.”

“Thanks for nothing!”

I was kinda mad that I was mad because conversation can definitely help pass time on long runs, but this was a race and I was using every ounce of energy I had to stay focused on mentally moving the pain in my body.

If my knee started aching I put all my focus on it and the pain would temporarily move out.  Sometimes to the hips, sometimes to the ankles.  I kept moving the pain in my mind and this was honestly the only way I made it through the marathon.  Unfortunately for the man from Ohio, I haven’t mastered moving pain while having a conversation.

My family and friends were hustling about the course and I saw them on several occasions.  The last time was just before Mile 20.  They all stood and cheered.  My brother diligently video taped the scene, and Wasky looked me in the eye and said, “10K brotha and it’s yours.”  I turned the corner, saw the Mile 20 sign, then looked at my watch.  It was 6 o’clock.

I had another laugh with myself when I realized I’d been racing for eleven hours, but knew it was time to get serious.  I had to average a 10 minute pace, then bust it a little on the last mile to get in under 12 hours.  Alt Mike started reminding me that I had only starting running a year earlier and a 10K was a long ass run.  Real Mike wouldn’t have it.

I labored through each aid station trying not to think of anything but the finish.  By now I added Coke and chicken broth to the menu, but for the last 5 miles it was all water and Perform.
My stopwatch was rolling and mile 21, 22, and 23 were right at a 10 minute pace but I was fading.  Sometime around there I saw Mark.  He gave me a stern look and said, “Finish strong, man!”  It was all I needed to hear.

Shortly after, I also saw Jim after I heard him say, “Tarrolly!  You are rockin it!”  We exchanged a “Wasky-low-five” and I picked it up a notch.

I was losing my focus when a girl ran by me looking like she was fresh out of bed and running a little 5K.  She had perfect form and looked incredibly strong.  I reasoned she was making a move to stay under 12 hours, so I did my best to keep up.  Thankfully she stopped at a couple aid stations and I kept her in my sights and reset my stopwatch at Mile 24.

She pranced about 50 yards ahead of me and I labored to keep her in view.  I was starting to tank and running out of time.  Two miles away and I had 20 minutes.

I started losing her and my mind did strange things to me.  Alt Mike was screaming, “Stop!”  I was numb and was literally leaning forward hoping my feet would catch me.  I’d been out here almost 12 hours and was falling apart.  I glanced at my watch and total time of my race was 11:52.  What?!?  I still hadn’t seen Mile 25 and I went into a panic.  I thought I was fucked.  I kept running.  No 25 sign.  How could this be?

Alt Mike eased the pain. “It’s okay man, you had a great run.  They’ll still love you if you come in over 12.”  It was the closest Alt Mike came to winning.  I honestly remember slowing down to a near walk and stopping.  I was THIS close to stopping.  But somehow, some way, I convinced myself that I missed the 25 Mile marker and poured on the jets.1267558_10101494417412450_2020673744_o

I had just over 7 minutes to get to the finish and I gave it everything I had.  I’m certain my last mile was my fastest of the day.  I ripped around the corner and headed up State Street passing everyone in my way.  I couldn’t believe the energy I found.  Time was running out and I was under 4 minutes when I saw the capitol.  I blew past the aid station with a big Thank You and turned right at the corner.  Did I have to go all around the capitol?  I couldn’t remember.  Under 3 minutes.

Another right turn and for some reason I started thinking about my 100 yard dash times in High School but quickly discarded that thought when I realized I had no idea how long city blocks were.

When I closed in on the next turn I heard a booming voice screaming my name.  MIKE!  MIKE!  I looked around and couldn’t find anyone I knew.  It had a massive echo and literally sounded like it was coming from the top of the capitol building.  Was I hearing things?  It sounded like Robbie, but I couldn’t be sure.  I found out later that it was, and that was the last jolt I needed.1277373_10101494421698860_31971843_oWhen I got around the corner with two minutes to spare, I knew I had it.  I saw the mid-block- turn and the Finisher’s Chute was waiting.  A million emotions washed over me.  All the long rides, runs, and early morning lake swims had paid off.  I was about to be an Ironman.

When I hit the carpet every ounce of pain left my body.  Thousands of faces hung over the fence and I scanned them for my family.  I saw them about halfway down on the left hand side, shining bright in their fluorescent orange shirts.  I veered in their direction and raised my hand as if to salute their presence.  I felt more alive at that moment than I have in years.  A small tear formed on the corner of my eye and I’m quite sure my face would have flooded if I wasn’t so dehydrated.

Many people told me to slow down and enjoy the moment, so I geared back.  About two yards from the finish, when I knew sub-12 was in the bank, I stopped and slowly raised my arms in victory.  Two volunteers caught me and I captured one final glimpse of the girl who set my pace before she faded into the memory banks forever.imageIf there was any doubt about why I would do such a crazy thing, it was answered when I saw my family and friends in the Finisher’s chute.  I was on the course by myself that last hour, but was not alone.  I kept running because they were waiting.  Waiting on their son, waiting on their friend.  And there’s nothing more powerful than someone excitedly waiting for you to come home.1277870_10101494432157900_1687841008_o

Follow me on Twitter@miketarrolly

Official Run Time: 4:23:10
Total Time:  11:58:58
535 out of 2,544 Overall
32nd out of 225 in Age group