ironman blog

February 1, 2018February 1, 2018

What Can You Do In Six Days?

By Coach Robbie for The Crushing Iron Podcast

What if I told you . . .

You could have 6 entire days to yourself.

You could use each of these days to better yourself.

Test yourself.

Grow.

Disconnect from life and all the chaos and stress it brings.

Clear you mind.

Soul search.

Show yourself how far you have come and be grateful.

When you get back you will still have your job, family, friends, etc. Nothing will have changed for them. To everyone around you it will be like you were never gone but you will feel like an entirely new person.

Does this sound like something you might be interested in? Great! I thought so! Since last October I have spent 144 hours training. THAT IS 6 DAYS!!

The greatest part of all that time spent was that I kept it all for myself. No Strava. No Garmin Connect. No nothing.

I compare every single session based on my personal effort of that day. Isn’t that what training is supposed to be about? How we test ourself each day and then grow from it?

Yes, I am sure you will try to convince me of all the great features that applications like Strava have but i don’t buy it. I don’t buy any of it. What is wrong with keeping something for yourself these days?

Sharing is not caring . . . for yourself in this sense.

You end each run. You sprint to upload it and then spend minutes comparing it do a past route. A past effort. A training buddy. Your biggest rival. Most of us got into endurance sports for ourselves but quickly got swept up in screenshot wars. I know I did.

We lose sleep over KOM or QOM segments in a virtual world where no one knows you or frankly even cares how you are doing…. they just want to do better then you. Period.

So stop sharing every damn thing you do. Go for a run in a quiet place where you can hear a pin drop.

Stop halfway. Look around and feel it. Feel WHY you do these things and remember that of all the hours in the day you have very, very few precious minutes to yourself. I challenge you to disconnect from all the gadgets and comparison and reconnect with yourself. Be selfish with your time and I bet you wont go back.

The Crushing Iron Podcast releases every Monday and Thursday. We have over 130 Episodes, including several that focus on the journey of our athletes. Please subscribe to the Crushing Iron Podcast on iTunes or sign up for the Crushing Iron Newsletter on this page.

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November 17, 2014

How I'm Handling the Off Season

I’ve always felt that life is about balance and finding vitality, but it’s really hard to achieve and seems to be getting worse. Social media is a continual stream of “look at me and all the awesome stuff I’m doing,” but someone’s public feed rarely tells the whole story.

So, I am trying to take it all with a grain of salt (I should probably not go on Facebook as much) and stay focused on the right plan for me. And that right plan is to strengthen my frame, or as my coach says, “Rebuild the chassis.”

I’ve been walking a lot, doing yoga, weight training, a bit of swimming and a little running. The trouble with doing a “little” (especially when combined with the societal pressure) is that omnipresent fear that you’re not doing enough.

Yesterday, I just sort of had to get a grip on my current status. So, after a four mile walk with my dog, I put on the watch and hit the trails for a run.

The goal wasn’t to go fast, I just wanted to see if I could do around 8 miles without struggling. And, after walking Mattie through the scenery, it was hard to resist.

I took off with my sights on 10-minute-miles and stayed pretty close to that as I blazed these gorgeous trails and mixed in a few short stretches on the connecting blacktop. I decided that will actually be part of my new strategy. I much prefer the cushion and serenity of dirt and grass, but it is a noticeable impact difference on pavement, so I don’t want to run away from it completely.

I don’t want to proclaim it was an easy run, but it kind of was. My hips got a little tight by the end, but the real payoff was that I actually felt refreshed as I sat around watching my Badgers demoralize the state of Nebraska.

My tendency to push too hard beats me up, and this is the exact opposite of my plan.

In my case, “what I am training for” will be measured by my time at Ironman Chattanooga, and while it is still 10 months away, I don’t want to miss my opportunity to use this off season to my fullest. That opportunity is building slowly so I am not battling injury next season. Yesterday’s run was a great example of how I can go for a decent distance (1:15) and not strain my achilles, IT band, or ankles.

I don’t really even feel like I ran yesterday, and I kinda think that’s the point. It reminds me of something a martial arts instructor told me once while I was complaining about being tired all the time. He said, “Exercise is supposed to give you energy, not take it away.” I try not to forget that, but often do.

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November 4, 2014

What My Dog Teaches Me About Racing . . . and Life

To be honest, I never really wanted a dog. Somehow, Matisse, just sort of landed in my life.

As the story goes, she was abandoned on the side of the road and survived on her own for a few days. I like to say she grew up in the streets.

She’s a good dog, but dogs are a lot of work. At least for someone who isn’t used to having one. It’s getting easier, though.

When I’m present, she teaches me a lot, especially how to be satisfied with the simple things in life. Like stopping and smelling the roses, coffee, or in her case . . . anything!

Mattie’s lived with me most of her life, and I think she likes it, but sometimes it’s hard to tell. It doesn’t seem like she’s truly happy unless she’s moving around. I know the feeling.

Lately I’ve made a commitment to take her on longer walks and it seems like good karma. We’ve ventured off the trails into the deep woods, even started hanging out along the hidden creeks.

It sounds cliche’ but she is truly in touch with nature. Every scent, sound, or movement takes her breath away.

She’s insanely curious and goes absolutely bat-shit whenever she meets . . . anyone!

Keith Urban might as well be Keith Fleck from down the block. Jack Freedmore is just as big a deal as Jack White. And Sparky might as well be Old Yeller.

It just doesn’t matter. She loves everyone and gives them all a chance.

Every morning after a perfect downward-dog, she tears into the backyard to chase squirrels. She’ll run up and down the fence for an hour, barking at the top of her lungs. I keep expecting her to give up, but she never does.

If I decide to take her for a run, she’ll immediately forget the squirrels and move to the pavement. If I jog, she models my speed. If I go faster, she hits another gear. Fast, slow, walk, run. It doesn’t matter, she’s ready to go. She loves to move and always with perfectly relaxed form.

I think running tense is the biggest mistake we can make. The body should flow and we should allow it to so without resistance.

She goes balls-out when awake, but doesn’t hesitate to get her rest. They say dogs take on characteristics of their owner, and I have no reason to doubt them.

Recovery is probably the last thing on the mind of endurance athletes, yet it is the most important to remember. When we’re worn down, no amount of sprints or light jogging or hill repeats rebuild our body.

She eats, sleeps, greets, flows and lives with passion. Oh, and, unlike me, never turns down an invitation to ride.

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September 30, 2014

VIDEO: Ironman Chattanooga Men's Pro Pack

Ironman Chattanooga Pro Men coming out of the water.

For more stuff like this be sure to follow Crushing Iron by email at the top right of this page or hook up with me on Twitter @miketarrolly.

September 24, 2014

How Important Is The Swim?

For a lot of triathletes, the swim is just the swim. It’s an hour or so to warm up the race. But, no matter how you slice it, it’s like the beginning of a long baseball game, and a pitcher never wants to struggle in the first inning.

For me, the swim comes down to four goals:

1. Getting over any and all anxiety

2. Keeping good form by staying under control

3. Being refreshed more than exhausted at the end

4. Relax and enjoy

Calming Anxiety

The swim is like the first inning. Nerves are high and you’re thinking about a no-hitter before the game even starts. But you can’t afford to look ahead because a couple early mistakes can put you in a big hole.

Water is intimidating and there is no way to fight it. You have to swim every inch of 2.4 miles, so you might as well do it right.

Finding Form

A lot of times pitchers are so jacked up they over-throw in in the game, but bad form and over-exertion can lead to an avalanche at the start of an Ironman. You go way out of your comfort zone and the next thing you know you’re still breathing hard 10 miles into the bike.

Two things have helped me tremendously: Warming up right and forcing myself to go slow.

I do a lot of arm circles and hip rotation stuff every time I swim (and did a ton of it before Louisville). Expending energy before a race used to sound strange, but now I realize it’s important to get the heart pumping a little before you actually “do” anything.

And I don’t do it “as much” but if my breath is whack at the beginning of a swim, I will purposely breath toward the sky. I assure you this isn’t the proper way to swim fast, but it can help slow you down.

Speaking of Warm Up

I truly think the swim is the only event where you can actually feel better at the end. I feel like I proved it at Louisville and think a lot of great pitchers who go the distance would say the same thing.

You want to be ready to go before the game, but each inning sets up the next just like swim sets up the bike . . .

I stayed in the pocket and just let the swim come to me. I also think it helped that I wasn’t in a wetsuit which seems to make me feel like I’m going to the local dungeon without a payoff.

Relax and Enjoy

My ankle problems took away much of my running, but in the month leading to Louisville I bet I swam 20 times. For a two week stretch I swam every day and loved it.

I became way more relaxed in the water and that translated to less effort. I cut nearly 15 minutes off my last Ironman swim and felt far better getting on my bike.

The last thing you want to do in Ironman is climb out of a hole because of careless mistakes. You lose focus, give up a couple walks, a hit, make a big error and the next thing you know you’re down three runs.

September 23, 2014

Doubt, Divorce, and Ironman

Ironman Wisconsin was inspiring enough, but to be walking around with a camera and have random people grab me to say they read Crushing Iron blew my mind. One of those guys was Brad Garrison, who was with a big support group, and ready to tackle his first Ironman. He yelled out, “Crushing Iron!” and that moment landed him in this Ironman Wisconsin Swim Start teaser video. Below is the story of how watching Ironman, then going on simple run became the catalysts for making Brad believe, anything is possible.

Sportscry and Inspire for the Rest of Your Life — Brad Garrison

Having been a fan of “Crushing Iron” for quite some time, it was an honor to meet Mike Tarrolly at the top of the Monona Terrace helix prior to the start of Ironman Wisconsin on September 7, 2014. Being a recent resident of Nashville and East Nasty runner, I knew of him through, Daniel Hudgins, another one of the “Fab Five.”

I jumped at the opportunity to guest-blog and offer a brief glimpse into my journey to become an Ironman, hoping to offer some inspiration and insight related to my pursuit of such a challenge. I vividly remember watching in amazement as my brother, Brian, became an Ironman at Lake Placid in 2011 amid the unraveling of my marriage. Witnessing his journey caused me to turn to running which helped alleviate the stress of my divorce, the hatred I had for the person I was divorcing and the City of Madison where we had moved together. This was the beginning of a positive change in my life.

Brian and Crystal, his wife who became an Ironman at Louisville in 2010 while they were dating, became a source of inspiration for me, not only to begin running, but throughout my journey. Had they not displayed a potential for challenging their limits, I might not have known that I could find happiness in movement, and in challenging my own limits thus making positive life change. It’s the journey and transformation that’s really awesome. Although much of the training for Ironman is directed towards a once unfathomable goal of 140.6 miles within a single 17 hour period on a particular calendar date, it’s the incredible emotional change that occurs over that period of training that is truly remarkable, awesome, and inspiring.

I will tell you that I thought Ironman was impossible for somebody like me. Compared to my brother, I’m four years older and have always been a little shorter and quite a bit thicker. If you look at pictures from 2011, I wasn’t what could be described as athletic. Brian has always looked fit, so the fact that he became a runner and transformed into a triathlete and an Ironman wasn’t terribly surprising, but I remember thinking he was crazy and that only “fit, athletic people” were capable of taking on such challenges.

The impossible started becoming possible with a simple jog on August 20, 2011. That simple jog led to running. Running led to friends. Friends led to biking. Biking led to interest in triathlon. Interest in triathlon led to swim lessons. And after spending 2013 trying to put it all together, 2014 became the year that I would become an Ironman!

That’s what’s great about running and triathlon. You don’t have to look athletic or be any certain size to begin making forward progress. You only have to be inspired to start moving forward, and through that movement, you can find further inspiration.

Training provided days when the thought of 140.6 miles seemed somewhat attainable, usually followed by humbling days where the idea of biking the 112 miles alone seemed completely insurmountable. That’s what’s awesome about the relationship between the human body and the mind. The body is willing and able to respond to crazy ideas that the mind has, once the mind has been afforded the opportunity to strengthen its capacity for challenging fear, limitations, and negative thoughts.

While working to train my body and mind, I also learned the power of “#sportscry.” Have you ever felt #sportscry? Maybe you’ve experienced it when you watched Rudy or Miracle, when you crossed a finish line for a PR that you worked hard for, or witnessed a “physically challenged” athlete cross a finish line. Perhaps you felt #sportscry for a friend or family member like I did watching Brian become an Ironman in Lake Placid, as it typically anoints itself related to the accomplishment of a goal or hearing an inspiring story. #sportscry truly embodies everything that running and triathlon has meant for me and is a connection I feel towards my fellow athletes, becoming a personal mantra that I even wore on my tri kit for Ironman Wisconsin.

Ironman’s slogan is that “Anything is Possible” and it truly is. It’s also said that once you swim 2.4 miles, bike 112 miles, and run 26.2 miles, you can “brag for the rest of your life.”

What I hope is that I will never forget my motivation and inspiration to begin moving along on this emotional journey to become an Ironman and that instead of bragging to others, I can channel the power of #sportscry to inspire for the rest of my life. I hope you’ll do the same!

Tweet me about your own #sportscry experience at @BradleyGarrison

Brad Garrison
Kansas City, MO
Ironman Wisconsin 2014 Finisher – Bib #1684

September 18, 2014

The Ironman "Lifestyle" – Guest Blog

I have been eagerly awaiting this written piece for two years, which is ironic, because without him . . . Crushing Iron may not exist. I am excited to release the debut post from the man who got me into endurance training, Jim Schwan.

Not only is Jim a great friend, I would not be where I am in triathlon without his support, insight, and patience. He’ll be on the course at Ironman Maryland this weekend and taking a new training strategy along for the ride.

Time to Put My “Lifestyle” to the Test – Jim Schwan

I wasn’t going to do an Ironman this year. Too many life changes to think about dedicating the time and effort into 6+ months of training.

The problem with that plan was 2-fold. First, some of my closest friends were all planning to race and either directly or indirectly putting pressure on me to make the race commitment. And second, I really enjoy the training.

Even before I decided I was going to do a full Ironman this year I knew I was going to spend countless hours in the pool/lake and on the bike. I mean, could I really lay in bed while Corey, Wasky, Robbie and Tarrolly were logging miles and chiding my laziness?

What became clear to me early in the training season was that I would really have to work my ass off just to keep up with them on the Trace and as much as I enjoy riding with them I really wasn’t that interested in killing myself this season. Thus, the “Lifestyle” approach was born.

Just putting in the miles. No tempo work. No pressure. Just enjoy every workout.

If I wasn’t into it I would cut it short or not start at all. If I was enjoying myself I would go longer or maybe push a little harder.

In the past I have meticulously tracked my workouts…heart rate, cadence, mph, etc. I would study and analyze the details. I was literally sweating the small stuff.

This year the approach couldn’t have been more different. I wore a HR monitor all of one time. I only used my cadence monitor when on the trainer and although I would check my speed averages, I didn’t let it dictate how I felt about a workout. I just put in some miles.

Well, I did eventually pull the trigger and signed up for Ironman Maryland and holy crap . . .It’s race week. This is the inaugural full IM in Maryland but it uses some of the old Eagleman 70.3 and Chesapeakeman full courses. Flat, fast and windy.

10311879_10203966264659766_7047028351200107787_n — Mike, Wasky, Jim, and Corey at Rev3

This will be similar to my first iron distance race, which incidentally, was my fastest. So it is time to put the Lifestyle to the test.

Even though I put in substantially less miles than I ever have for an Iron distance race I have a calm confidence about it. I am probably under trained but healthier than I have been in 3 years.

My longest swim…3500 yards. My longest bike…2 Century rides (but well supported and pace lined). My longest run…14 miles.

I really have no idea if I will PR or finish in 16:59. I’m going to take this race just as I have taken my training. If I’m not “feeling” it I will take it easy, take in the scenery, cross the finish line and add a crab to my calf. If I’m into it and feeling good I will push myself and try to make my 4th iron distance race my fastest. Who knows…maybe there is something to this “Lifestyle.”

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September 16, 2014

10 Solid Strategies for Ironman Chattanooga (Maryland)

My coach sent this to me, so I’m sending it to you.

With Ironman Louisville and Wisconsin in the rear view mirror it’s time to turn our attention to Ironman Maryland and Chattanooga. Both races take place this month with each making their debut on the WTC Ironman circuit. Last night I had dinner with an athlete who is about to take his first crack at the Ironman distance later this month in Chattanooga. We talked a lot about the upcoming race and pelted each other with questions for about 2 hours over pizza. I know the majority of athletes doing IMCHATT are first timers so in the spirit of state wide preparation here are the top 10 tips I deep dished out:

1. Paper or Plastic?

You’ll likely be dealing with some cooler temps as you hop on the bike soaking wet on race morning. Instead of throwing on winter cycling gear go with plastic garbage or grocery bags. Take about 3-4 of them, fold them up into a “chest size” vest. In T1, place them underneath your tri top before heading out. The bags will keep your core warm and also serve as a wind breaker for the downhills and winds on the flats. It will keep you warm. Save you time in T1 and no aero penalty. When you get warm enough ditch them at an aid station. Problem solved.

2. Cut it out!

Do yourself a favor and find room in your suitcase to pack scissors. Take your bike number and cut it in 2. Trim ALL of the fat from your bike. Place one number on each side of your downtube. You likely spent a lot of money to make things “aero.” Dont negate it with a number flapping in the wind. Or worse, place it on your seat post and risk some nasty papercuts on your hamstrings. Regardless, it just looks clean.

3. No peaking

The majority of you will be following some sort of HR or power guidelines for pacing. Keep the “home” screen of your bike computer focused only on those. NO mph. Follow your plan and ride smart. Obsessing over your average MPH for 116 miles will just lead to your ego taking over and over cooking the bike. Work your plan and let the day fall where it may. Bike for show. Run for doe.

4. Drugs are bad. Coke on the other hand…

Their is nothing sweeter on the run than flat coke. Carbs, sugar, calories and caffeine. Hit it at mile 1 then make sure you keep going back to the well at least every other mile. Besides the “energy” boost you will likely start to face some mental fatigue on the run. You have been up since 4am. Swam 2.4 miles are biked 116. Its been a long day already so the caffeine will help keep you in the game.

5. Get your roll on

If you plan on rocking arm wamers/coolers dont leave them strung out in your T1 bag. I have seen some people take longer putting on their arm warmers than it took them to get into their wetsuit. Put on your arm warmers. Then fold them down, over, and over. About 3-4x. Leaving 3-4 inches unrolled and pack them. In T1 put them on each wrist (think old school sweatbands for your wrist). Get on your way and then roll them up during the first few miles of the bike. Get to warm. Roll them back down.

6. Your current stroke

The swim will be with the current. Keep your strokes long and strong. The current will be pushing you and with a full stroke you will be able to grab all of the water below that will be pushing against your forearm. Enjoy the swim and likely a new PR.

7. No nutrition left behind

Simple but often over looked. If you drop your main nutrition, either your concentrated bottle or your gel, capsule, bar bag, go back and get it. It might cost you a minute or two but a botched nutrition plan could cost you and hour or 2. Just go get it.

8. Back it down
Run your first couple miles at least 2 min/per mile slower than you “hope” to settle into. You’re hotter than you think off the bike and driving your heart rate and core temperature up too fast could ruin your run.

9. Conserve on the Hills
By all accounts Chattanooga run course has some unwelcome hills and the last thing you want to do is increase effort to get up them. The time you lose climbing hills using the same effort level you do for flats will be well worth the energy saved in your legs.

10. Keep moving
If there is any doubt about your hydration or core temperature it’s probably a good idea to walk the aid stations while fueling. But other than that, running, no matter how slow, will be the key to finishing in your hopeful time. The run is going to hurt, but unless you have a walk/run strategy, fight with all your might to keep from walking. Once you give in, it keeps getting easier.

September 13, 2014

Wisconsin Badger Basketball and Ironman

My coach sends me a lot of triathlon articles, but this one may be my favorite. I’m a huge Wisconsin basketball fan and didn’t realize it while shooting video at the race in Madison, but former player Zach Bohannon was on his way to becoming an Ironman.

Reading made me a little emotional because the way he told the story reinforced why I love Badger basketball. He downplayed his efforts and gave credit to the team. I only wish I would have stuck around to see the celebration.

10302906 — The Basketball team celebrates Zach’s Finish at the Ironman Wisconsin.

In this article by Mike Lucas, Zach says his reason for doing Ironman was “To say I did it,” but I think it’s more likely because, that’s how he does life.

For most of my childhood and early adult years (even though the teams were pretty bad in the 70’s and 80’s) Badger basketball was my favorite sport. After listening to games on the radio, I’d put on a heavy coat, shovel snow, then take jumpers on an ice-covered driveway while imagining leading Wisconsin to the national championship. It wasn’t easy to make shots with thick Winter gloves, but I never blamed the conditions.

Earlier this year, I was in the crowd as Zach and Company lost that Final Four heartbreaker in Dallas, but was incredibly proud to be a Badger fan. They were largely a group of unheralded players that worked hard, believed in themselves, and had contagious chemistry.

“We weren’t just a team last season; we are friends for life wanting each other to all do well in whatever we pursue,” says Bohannon.

I really believe there’s nothing more important than being around people that support and inspire you. Ironman can weed them out in a hurry.

Like decade-long runs at the Final Four, Ironman can be an incredibly isolating and lonely journey. You battle pain, self-doubt, and have a lot of time to reflect. At Ironman Wisconsin last year I described the end of that road like this:

“If 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.”

This is how Zach recalled it, “As great as finishing was, seeing the support of all of these people was even better,” he said referring to his family, friends and teammates.

I’m drawn the the Ironman culture because it’s filled with “normal” people who won’t accept limits. This holds true for both the athletes, and those who support our quest. It’s embracing possibility and making the most out of our lives.

There’s a commercial on the Big 10 Network where Zach makes a bold acknowledgment that his goal is to someday be President of the United States. Ironman is surely a step in the right direction, and I have no reason to doubt he will make his dream reality.

Maybe you can spot Zach in this video I made of the Wisconsin Swim Start. [follow_me]