run course

June 16, 2018June 16, 2018

The Decision Behind “The Decision 2018”

By Mike Tarrolly for Crushing Iron

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

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

This race has had my number.

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

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

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

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

But . . . back to the Decision 2018.

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

I’m doing it because I CAN.

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

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

I’m doing it because It’s HARD.

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

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

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

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

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

Running Slow To Get Fast

My Running Woes

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

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

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

The Beauty in Running Slow

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

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

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

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

The 10/17 Run

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

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

The Power of Patience

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

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

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

Thanks for the support!

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

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September 27, 2014

VIDEO: Ironman Wisconsin Tribute 2014

As promised here is the full video I shot at Ironman Wisconsin. It includes the Mass Swim Start, the bike hills, and run in downtown Madison. It was an awesome and inspiring day at Ironman Wisconsin and I hope you like the video.

Please share with your friends and follow me on Twitter @miketarrolly or sign up for email notification each time I post (about once a day). Thanks!

September 9, 2014

Ironman Wisconsin 2014 Pictures

The Mass Swim Start at Wisconsin is one of the coolest sporting spectacles you’ll ever see. If you don’t believe me, ask my mother.

This Pro triathlete, Pedro Gomes. I posted this picture on Twitter with the caption “3rd Place Pro,” and somehow he found it and personally thanked me. Pretty cool move.

State Street has that European Cafe flavor and it was bustling all afternoon for Ironman Wisconsin. “My people” never miss a reason to have a party and they were throwing down in Madison.

I happened to be standing by the Run Out when first pro off the bike, Konstantin Bachor, glided by with a big smile. I didn’t move until the next runner came by and it seemed like forever. I truly started to wonder if Bachor was an impostor. He wasn’t and held on for 4th place.

The 3 big hills at Wisconsin aren’t “that” bad, but they are nice little climbs in the middle of a challenging course. I was lucky enough to hang out at the third one where people are absolutely bonkers with their support. There’s nothing like laughing while you grind your way up a tough hill.

I grew up in Wisconsin and only last year realized the true beauty of the state capitol. It is absolutely massive and the perfect backdrop for this finish line.

The crowds were genuinely overwhelming and made it very hard for me to get good video footage.

These were from my walk around on Saturday night. The calm before the storm, including a rare nighttime shot of bike transition.

September 8, 2014

My Day Spectating Ironman Wisconsin #IMWI #IMOO

This is just a quickie, but I had to say a little something about this phenomenal day. I showed up around 6 am with my mind on the money shot. I had thought about this for months. I wanted to get an incredible overhead view of the swim gaggle as they set out to sea. There was only one problem. There were so many damn people there I couldn’t get a good shot.

Eight deep everywhere I looked. I was running around like a guy looking for his toe covers in transition. It was a madhouse! I’m going up and down the stairs, back and forth, all over that damn Helix and I couldn’t find one shot worth shooting.

I was starting to get seriously bummed. I drove 10 hours from Nashville and I wouldn’t get the one shot I wanted most? I even pleaded with the Ironman VIP area to give me 10 minutes in Swanksville. I mean it’s not like I don’t give them endless attention and praise nearly every day of the year. But, they wouldn’t let me in, and in fairness it was volunteers, I’m sure the head honcho would have graciously offered the Catbird seat, but I didn’t have time to wait.

I finally landed in a stairwell and shot the incredible start through the glass. I think it will work out find, but not idea. Here’s a sample.

I knew there was a nice crowd last year while I raced, but I just had no idea how nuts this place was. Without any “real access” my shooting was severely challenged. Hopefully I can make something of the video, and thankfully, with a crazy stroke of luck I met two Crushing Iron readers who totally hooked me up for the bike. Tom connected me with Ryan who took me right to the 3rd of the “Three Bitches” somewhere out in the middle of nowhere.

These people are kind of crazy in the greatest of ways. Screaming things like “I bet you wish you were still in the water!” as cyclists focused every ounce of energy on climbing that hill. Costumes ruled the day and I can’t help but feel a sense of pride when I watch literally hundreds of fellow Wisconsinites so excited to strange men and women get to the top of the hill.

After the bike, Ryan dropped me off and I went right to the Run Out and within two minutes I saw the first pro, Konstantin Bachor, hit the pavement. He was ELEVEN minutes ahead and had just set a bike course record of 4:31:13. He smiled, ran by, and gave me a friendly slap to the head as if to say, “See you in a few minutes.”

I rolled up and down State Street mesmerized by all the energy and excitement. It was a perfect day, loaded with a comfortable Wisconsin sun and spectators were soaking it in.

It’s going to be very hard not pulling the trigger tomorrow.

February 16, 2014

What IRONMAN Wisconsin "Felt" Like #IMWI

I’ve been looking through some old blog posts leading up to Ironman Wisconsin last September and came across this one that I wrote 8 months before the race about how I imagined IMWI would “feel.” I thought I’d go back and write short post-script-actualities (in italics) on each of these projections.

What Ironman Wisconsin “Feels Like” (originally written January 25, 2013)

Sometimes I’ll sit here watching Ironman Wisconsin videos and get chills. It’s surreal to think I will be on that course in seven months.

Post Script: I still get chills when I think about the morning of the race, but mainly just because it was so cool. The energy was off the charts and you just can’t explain what it feels like standing with nearly 3,000 people in wetsuits. They say preparation is the key and I was very calm and confident standing on the edge of Lake Monona.

I can already see the eyes of the Fab Five as we enter the water, a symbolic beginning to the end of training. Five guys focused on the same goal for over 8 months – and it all comes down to this. Once the swim starts, I may not see them for the next 10 – 12 hours, but in many ways we’ll be connected as one.

In reality I saw the eyes of Kevin for a few minutes on shore, then floated with Jim and Mark before the race, but I didn’t see Daniel that morning. It was a little more splintered than I envisioned. I was hoping to reenact the “Pearl Jam 10” cover photo in our wetsuit, but the reality of our individual challenges took precedent We’d tossed around the idea of drafting each other during the swim, but after seeing the conditions, it would have been impossible. Just too much congestion, not to mention very choppy water.

Tonight, I am there. I hear the screams from hundreds perched on balconies overlooking the water. I hear the encouraging words of athletes floating around me. I hear the cannon explode, sending me into mystery.

We found our place about 20 minutes before the race and tread water. You don’t really hear the fans, but the music is cranked and Mike Riley is doing his thing. Everyone in the water was very respectful of each other. This was a long road and everyone knew how the other felt. I heard Riley say, “One minute to the start,” and that is when it felt most real. Jim, Mark and I exchanged hi-fives, then found our places. I wouldn’t see them again for 10 hours.

I feel the water splashing in Lake Monona. . . the mass of humanity pounding me with no regard . . . the serenity of a place humans weren’t meant to go.

The swim was almost exactly what I imagined, but a bit more difficult. The water was very choppy and sighting was a major challenge. I was amazed at the amount of people who swam in front of me at a 90 degree angle. Many people had problems with direction and I had very few stretches of clean water. On a swim this long it’s best not to think too much, so I just kept churning. My neck was chaffed and I by the time I reached shore I was more than ready to be on my bike.

I feel the slippery shore as I exit the water . . . my bare feet slapping concrete as I climb the winding road to the top of the transition helix.

I could never quite grasp the concept of the helix and whether or not running up a ramp would be difficult after swimming 2.4 miles. Now I know the answer. The energy from the fans literally carries you up to transition. The encouragement and electricity is off the charts. Make sure to slap a few hi-fives and random drums along the way.

My ass hits the seat for the first of many times that day. My thighs burn as I roll through picturesque farmland. Cheering fans slap my back while they hug the narrow climb in Verona like a Tour de France.

The Wisconsin bike course is legendary in Ironman lore and I couldn’t wait. I drove the course with Rebekah two days before and on one hand wished I hadn’t because it seemed very intimidating in a car. I rode a ton of hills in preparation, but can honestly say I think the course was tougher than I imagined. They say relentless hills and that is not an understatement. You must be prepared for gearing lots of up and downs. The “Tour de France” talk is legit and trust me you will need the energy of those spectators on your second loop.

The loop through Camp Randall stadium, home of my favorite football team, takes me back to players I idolized as a child. A gauntlet of familiar faces wave signs and give high fives as I recall college memories from State Street.

By the time I hit Camp Randall I wasn’t thinking much about my favorite football team. I didn’t have that giddy feeling or look around in the stands for ghosts of Badger days gone by. I was just trying to hold it together. The State Street thing was amazing, though. You can’t help but feel like part of the party. It’s definitely rock star time as people line up 5 deep on one of the greatest streets there is to celebrate your hard work while they get plowed.

My ankles ache as I turn the final corner and feel the rush of the finish line. I glance at the majestic state capitol, embrace the tunnel of fans, and culminate the biggest physical accomplishment of my life.

This is exactly how it happened. It was still light, but by the time I got to the capitol it loomed in an ominous way. It “felt” dark, and I still had two and a half blocks left. It literally felt like I was a kid running home to beat the street lights, and as luck would have it my family and friends were waiting at the front door. The Ironman finish was extreme relief replaced by jubilation. My work was “done” and now it was time to let it sink into my bones.

It’s in my bones and won’t release me.

I grew up in Wisconsin, so this Ironman was extra special to me. I will forever be jaded by that, but I can honestly say I doubt there is a more enjoyable Ironman in this country. The mass start swim is epic, the bike course was my favorite ride of the year, and the run could stand alone as a great marathon. But the major selling point is the crowd. The people in Wisconsin embrace this race and turn it into a party. There is very little “dead space” anywhere on the course. There’s always someone there to give you a boost when you need it most, and believe me, I needed a lot of them.

February 6, 2014

Ironman Wisconsin Run Course Thoughts #IMWI

I was looking at the “search terms” people used to find my blog and one was “Ironman Wisconsin Run Course Tips,” so I thought I’d weigh in with a few “non scientific” thoughts. I’m gonna do it by “feel” and a sketchy memory, so don’t take it too seriously.

It’s a 13.1 mile loop that starts with a short and slow climb from the top floor of the awesome Helix transition. You go straight at, then around the majestic capitol, before tearing down State Street where “I Run for the Party” has real meaning.

My advice here is watch your speed. There are TONS of people cheering, and it’s mostly downhill, so it’s easy to get caught up in the moment. Thankfully my legs didn’t bend the first two miles so I didn’t have a choice.

When you leave State Street it flattens out for a while and you head toward one of the coolest college football stadiums in the country. I feel like it’s a little over 2 miles before you meet Camp Randall, home of the Badgers, and a short little staircase climb that caught the attention of my calves. Then you descend onto the football field, and while I am arguably the number one fan Badger fan living in SEC country, I didn’t really feel much like looking around. What I liked most was the soft turf surface that gives your knees temporary reprieve.

After you emerge from the stadium, you hit a small downhill then flat section that eventually takes you under a bridge for a short “out and back” which I hated. I loathe out and backs for some reason, and even though this was only a few hundred yards it got in my head a little.

Then it’s back into “somewhere” before you are dumped onto a trail that rolls between a bunch of University buildings along the lake. It’s kinda cool because there are students milling about and most of them look at you like you’ve been working out for over 8 hours.

Then it’s time for first of two substantial (by Ironman standards) hills. There’s and aid station at the bottom and I highly suggest you regroup before the climb. A ton of people walk these hills and I did for a short spell on the second loop, but they are not awful unless you are from Florida, and in that case, I recommend quitting.

After that, you wind to the right and close in on your second taste of State Street where people are five deep and scream some of the happiest sounds you’ll ever hear. In retrospect, this is probably where I felt the best on the entire run. It’s right around mile 6 and I suggest soaking it in. You’re about halfway into the loop and it’s loaded with electricity, which is good because the worst part of the run awaits.

When you hit the trail again you have a 10k left in your loop. It’s nice and shaded for a while, but when you leave the dirt path it turns into blacktop and the bikeway takes you out a mile before you turn around to come back. It’s desolate and I really started hallucinating on this section. It’s a two mile trek that seems like it will never end and the one section I wanted to walk most.

After that, you have about 3.5 miles before paydirt (or the painful turn around). Slowly but surely spectators come back into your life and you will need their support. The support, by the way, is excellent. Aid stations are loaded like a buffet and on my second loop I hit the chicken broth hard on that turnaround.

You wind back past the stadium (and go down the little flight of stairs, which is painful in a different way) then back through the neighborhoods before hitting your last little climb up State Street. The party is rockin’ now and the hill is not an issue. At the top you stare at the massive capitol, turn left for a block, right for another, then right for a half block before turning left to finish.

The finishing part is great, but if this is the end of your first loop be prepared for a major mind f&ck. They lead you well into the Finisher’s Chute before sending you back out to battle. All you can really do is laugh.

Ironman Wisconsin was my only marathon to date, and I am pretty sure it will always be one of my favorite courses. It’s challenging but not unfair. It’s urban with a great taste of wilderness. And you get to see some of the finer sections of one of the greatest cities there is, Madison, Wisconsin.

December 14, 2013

Well, We Made It To Chattanooga, But . . .

. . . we didn’t make it to the 50 Miler. We were late getting out of bed and how do you find runners in the forest?

The good news is . . . this town ROCKS! I’ve never been to Chattanooga and I am seriously thinking about moving here. Those of you lucky enough to get into Ironman Chattanooga will be swimming under this bridge with a sweet-ass current as your guide. I think, however, you will also be running over that bridge a couple times later in the day. But the scenery is spectacular.

It took me about 5 minutes to realize the city planners just nailed this place. Instead of building a wall of crappy chain restaurants, they have elegantly sprinkled them into the existing landscape.

So, Jim and I are hanging out in a coffee shop and I am eyeing a new condo development out the window. The layout and architecture are definitely inviting, but Chatt is also a training Mecca. Gaze out this window with me and imagine the possibilities lurking in the mountains peaking up in the background of this picture. So, this is just the beginning of my love affair. There will be plenty more evidence as this weekend, and 2014 unfold.

August 9, 2013

Coach Unveils His Game Plan for Ironman Louisville

In my “short” time training for an Ironman, I am continually amazed by how much I change my mind and strategy. Something works one day and I tend to put it down as gospel, but training for Ironman is a moving target. There are so many different factors on top of trying to manipulate your energy over three sports. Weather, location, course, rest, equipment issues, nutrition, sleep, over-training, under-training, and the list goes on and on.

The only constant I have found in this process is listening to my body. If I feel strong, I push a little harder. If I feel weak or exhausted, I proceed with caution.

I have been training for nine months with one goal in mind, and I can honestly say I have given it all I have. I’ve skipped workouts, I’ve shortened workouts, but I have always showed up. I’ve always addressed the workout at hand, even if that meant deciding not doing it would be the best plan.

Robbie Bruce has been my coach since the beginning. His experience and thirst for figuring this thing out has motivated and inspired me. He has his beliefs, but nothing is in stone and the more he races, the more he realizes you have to learn from your efforts, then do what it takes to get better.

Following is a blatant example. Robbie had a brutal experience at Louisville last year and will drive up I-65 once again to tackle the beast.

The first article is his plan for this year at Ironman Louisville. Below that is his plan for last year’s race. They are virtually opposite. I might suggest you scroll down and read his 2012 story first, then see what he has in store this year.

Ironman Louisville 2013 – The Game Plan

By Robbie Bruce

I have a hard time calling this a game plan. Not sure why. I just do. It’s not a game or a “plan.” It is just a single race broken down into certain points of focused execution. A race that has basically haunted me since it ended last year.Don’t get me wrong. It changed me for the good but it haunts me. It pisses me off. It makes me angry. In turn it has made me fiercely focused in one thing. Execution.

I just want to execute my strategy.

I was quoted earlier this week as saying,” I approached IML like the Godfather with a tommy gun last year. This year like an army ranger sniper.” That is the case for 2013.

IML is not a popular race anyway bc of how hard it is and the fact that I bombed it terribly last year should likely have made it my “black widow” of triathlons. Some might suggest I stay away. I may fail again. For me. It used to be about redemption. Instead it is now about “not proving others wrong but proving myself right.”

I have approached this race totally different compared to last year. Preparation wise the differences have been:
– train and use on course nutrition
-run my hardest and longest at the hottest part of the day
– down 12 lbs compared to last year
– heat acclimated
– steam room time
– longer bike and run prep
– diet change
– less trainer and more trace

Those are just a few. If you read last years “Game Plan” you will notice other changes.

So now the race.

Swim– I will get to the swim as late as possible. Last in the water is fine by me. More sleep. Less standing. Less nerves. More nutrition.(all opposite from last year.) The plan is to swim steady. Swerve through the crowd. Draft when appropriate but swim on a rift. Goal time – 58-59mins.

Bike– I will spend the first 10 miles just spinning easy and taking in nutrition and fluids. Slingshotting passed the 2,000 people left in front of me. The next 90 are what makes IML…. IML. Hills. Rollers. Hills. Rollers. Heat. Hills. Heat. The bike this year will simply be a set up. I won’t push it. I won’t attack it. I will take as it comes. I will spin the uphills and use the downhills to my advantage. I will prepare on the bike. Ill spend 5:30 preparing to run. Maybe more or maybe less but it’s just preparation bc I will within myself. I always say,”There is no such thing as a great bike followed by a bad rim.” Just means you biked to hard. I won’t. Ill just patiently chomp at the bit to get off and run.
Goal- 5:25-30

Run– negative split. That’s it. Start the first 5 miles around 8:00-05 then move it down in 3 mile blocks. My run will make the day for me. I believe I have 7:40s in me. It is a fairly flat course. I know it well bc I walked much of the second loop last year. My nutrition is dialed in and my weight is down. Goal is 3:25-30

Work is in. I have every detail memorized. If I shared them all, all 6/20 of you still reading would turn to 1/20 and that won’t help Mike’s blog. In conclusion, last year I was pumped and confident. This year I am focused and relaxed. See you Aug 25 with 364 days of lessons learned.

Ironman Louisville 2012 – The Game Plan
(Written before last year’s race)

By Robbie Bruce

People often ask athletes before a race, “So, what is your goal time or plan? ” How do you think you will do?” All these questions are pretty hard to answer given that a triathlon, especially one as long as an Ironman, can have so many variables. There is wind, heat, waves, swim, nutrition, bike, mechanicals, run, cramps, 3000 other people, course terrain, time of year… etc. All of these conditions effect your race and your day in some way shape or form. The important thing to remember is that no race is “perfect.” In fact, that is why a lot of people do these races. It is about over coming obstacles, persevering, enduring and ultimately conquering. I always write up some post race recap after my bigger races just to show what I was thinking. None of it has to do with my performance but just my view of the race and more importantly, what I was thinking. This time I will do the opposite. Here is my “game plan for IML.”

First off some training stats-

Longest Swim- 4500 yds

Longest Bike- 5.5 hrs. (I don’t ever look at mileage or speed but instead HR and Power. I actually have no idea what the longest distance I covered on the bike was.)

Longest Run- 17 miles.

Friday-

Short drive to Louisville to get checked in. Goal for Friday is to just get settled in. No workouts. Just pick up the pack
et and get to the room. You wont see me hanging around the expo, shaking hands, chatting it up. I did not train for the last 9 months to go shopping. In fact, if I am not in my room you will most likely see me with headphones in. It is not that im trying to be rude and not talk to you, it just that, I don’t want random people talking to me. I care about you guys, not so much some stranger from Indiana. 🙂 I eat my big “meal” on Friday night with family. The night before carb load is a waste. It doesn’t even have any time to get in to your system in order to use. You also wont find me at the Athlete Welcome Dinner. It’s just not for me. I want to eat the food I want to eat and be around the people I love and care about and those that support me. Eating subpar food someone else fixed for me to eat with 2800 strangers just ain’t my idea of a good night. Get to bed at a decent hour.

Saturday.

Wake up early to get my workouts out of the way

Swim- 15 min easy with no efforts.

Bike- 40 mins easy with 2 x 3′ at IM effort

Run- 10 min right off the bike. No efforts.

I will spend the rest of my day in the room as much as possible and trying to keep my mom and sis relaxed. My mom has only seen my do one race and that was Ironman Florida when I was just trying to finish. I think that race was harder on her than me. My sis has never seen me race. Im very thankful to have them there but did warn them it may not be pretty. 🙂 I will take some time to get my bike and gear bags checked in, pack my special needs, get my nutrition ready, etc. But again, I will be in the friendly confines of my hotel room or spending time with friends and family. I will eat a big breakfast and lunch and then a very small dinner before 5pm. Then i will start sipping on a sports drink the rest of the evening. I will load up on water Thur and Fri but then take in only sports drink Saturday. I dont wanna flush out all the stuff Ive been storing. I will also start the saltcap loading at breakfast. Goal is to be in the room by 6pm at the latest. Feet up. Relaxing. So if you wanna see me. I will tell you my room number. The rest of the night will be spent thinking about the last 9 months and how I got here. After all, Ironman isnt about the race. It is about the journey.

Sunday, Sunday, Sunday!!!!!

Wake up at whatever time I need to in order to get at the front of the line at the swim. A lot of people want to be at the back. I am an above average swimmer so frankly, I would just rather not have you in my way. 🙂 I will eat my normal breakfast of 2 packets of oatmeal, pb, 2 pieces of toast, multi v, and 2 saltstick caps. Then I will hydrate with Infinit up until the swim start. The morning of the race is my favorite. It is dark out, the lights are on, my earphones are in, music playing in my ears, its game time. I usually am not a talker but knowing that I will have some good friends doing body marking I will be a little chatty and may even dish out a hug or too. Maybe:) Make my way to the swim line, take some nutrition with me and get ready to race.

Goals and Strategy

As I previously stated I want to be out in front. I want some clean water and a clean course in front of me for the first loop on the bike.

Swim- Goal time- 54-57:00 Range. All dependent on current and how Im feeling but I have trained to be in that range. I will speed up the cadence when going into the current and slow it down and relax when going with the current. I swam a 59:00 at IMAZ back in 11 and I know my fitness is better. I also know that teaching the OWS Clinics have helped me a lot and made me think about my stroke more than ever so “thank you” to everyone who has attended. I want to come out of the water in the top 5 in my age group.

T1-

Don’t piddle or take my time but instead speed it up and just get out. Make sure I am loaded up and get on the road.

Bike-

Nutrition wise I will have bottles of Infinit Run with 2 scoops and half a saltstick cap dissolved into it. I will also have 1 gel flask with 5 Blueberry Pom Roctanes in it. I dont have a set schedule of intake. I simply “drink to thirst” and listen to my body. It all depends on the heat, wind, humidity, etc. You cant ever train in those “exact conditions” bc you dont know what they will be until that day.

Strategy wise- Goal avg hr is 135 and goal avg power is 200-205. I plan on getting off the bike under 5:15. Ive done the training. Ive done the work. Ive seen the improvements. Now it is all me:). I will use the first 10 miles to get in some straight water so I’ve got something to help absorb the calories going forward. The first loop I will simply relax and let the speed come to me. Drench myself with water and Ice when I can and just try and stay cool. The second loop is when I will pick up the tempo. I wont go out of my zone but i will push it. The last 15-20 miles of the bike are flat and I plan on going. I’m going to let it fly. If someone passes me in my age group I’m going with them. I have IMF at the end of the year and I have even lofty goals for that race than I do for this one so I’m in IML to play, and play hard. I’m past the point where it’s time to just go and finish. It is time for me to race. To not be afraid of winning because I am too afraid to lose. I’m racing IML and not going to just finish.

T2-

Just as before. – get in. get out. Look at my watch and move.

Run-

Goal avg HR is 155 and average pace really just depends on the temps. Having said that. I will look at my watch, do the math, and say, “This is what I need to run in order to go under 10……” Lets go. That is my goal. I wanna go under 10 for the first time ever. I will run as hard and as fast for as long as I can move my legs. If you see me struggling on the course, remind me of my belief. Ironman is a long day with a lot of thinking. I know the course is hard but I believe I have it in me. I believe I can average 7:50s, run a 3:30-3:35 marathon and get it. I ran 8:30s at IMAZ last yr on a hiller albeit cooler run course. I cant control the conditions but i want to be in the top 100 overall.. Regardless of time, If i am in the top 100 I will consider it the best race of my life. The top 100 means more to me than the time. It is all relative. My bib # is 1291 so if you are following my splits on IronTrac and are at the race, see where I am overall and in my age and tell me. Im coming to dance. Im not coming to sit in the chair and just wait on someone to ask me and play it safe. I plan on running down 4th street live with all my might. I may feel weak, I may feel strong, but regardless of my time or place, I will have emptied the tank long before and will be testing myself physically and mentally.

You can ask my good friend Robert Phifer. I used to be a big introvert when it came to triathlon. Was not really concerned with others, was not looking for support, would rather train alone, race alone, etc. Coaching has taught me more than I ever thought possible. I have a wonderful group of athletes and have made hundreds of new friends within the triathlon community. I have a tremendous amount of confidence going into this race and i have many of you to thank. Your encouragi
ng words, knowing you will be there with signs, yelling, cheering, supporting, has made me more confident.To enlighten you to how I am actually feeling right now, on my run yesterday, all I could think about was you guys cheering, running corners with all my might, hearing the crowd roar, I pictured myself running through the finish line and letting out this huge ROAR… I began to get teary eyed and incredibly angry, I was just ready to go!!! I have no problems putting a lot on my shoulders and taking others with me. So if you are coming to IML or your watching from home I encourage you to come dance with me.

July 15, 2013

Muncie 70.3 Race Report 2013

This was my first Half Ironman and my strategy played out almost perfectly. Coach has a mantra, swim to your ability, bike smart, and run like hell. That . . . is almost exactly what happened.

I spent quite a bit of time looking up information on Muncie. By all accounts the swim was fairly technical, the bike was fast, and the run was going to be hot. That too proved to be true.

Racer K and I pulled into town on Friday, registered at the convention center (why couldn’t this be at the race site?) then went out to the Prairie Creek Reservoir for a short swim, bike, run.

The water was right on the edge of being wetsuit legal, and felt a tad cold at first, but 200 yards into a warm up, it felt perfect. I definitely didn’t think we’d need a wetsuit, but would likely wear one for the advantage if legal.

Racer K and I had ridiculous challenges with directions all weekend and showed up late to the team meeting where about 12 athletes and coach were discussing strategy for the next day. Start as far left as you can on the swim and take a straight line to the red buoy. Same strategy on the return. It was counter-intuitive, but if we followed the buoy line, we would be swimming a longer distance.

We also talked about hopping other riders on the bike. Starting your 15 second pass by going right into their draft, then kicking out to pass them. This turned out to be a major part of my strategy, especially since my age group was one of the last to start the race (nearly one hour after the pros).

After that, we hit a pre-race meal at Olive Garden, which seemed a little questionable at the time, but turned out to be the perfect call for missing lunch and a state of famish. I ate three bowls of salad, salmon, broccoli, and maybe a half dozen bread sticks. I went back to the room and added a Powerbar for good measure. I fell asleep at 8 pm and woke up promptly at 10. It would be a predictably long night of tossing and turning, but all in all I felt rested when the alarm went off at 4:30.

Pre-Race

Nothing like walking around a hotel parking lot at 5 am that is full of triathletes strapping their bikes on cars. A year ago I thought this was crazy, now it’s kinda normal.

We had been holding our breath for a week as we looked at the extended forecast for Muncie. It was bordering on cool with lows in the 60’s and showers for much of the week before clearing and highs around 80. It seemed too good to be true. Even the water temperature was below normal, bordering on the possibility of making the race wetsuit legal.

I rode up with Racer K and we both hoped it would NOT be wetsuit legal, mainly because we didn’t want to make the decision. Obviously it would be an advantage, but we’ve been feeling good about our swim and thought it would level the field. We got a chance to swim the day before and it was perfectly fine without a wetsuit which also made us a little leery of overheating.

We pulled into the parking spot and the volunteers were all shouting, “The race is wetsuit legal.” It was still dark and a little cool, so I knew I would be joining nearly everyone else with a wetsuit that day.

The Swim –

It was an age group wave start and the pros launched at 7 am, but I would have plenty of time to relax before shoving off at 7:57. I actually heard the canon while I was sitting in a port-o-john.

I walked down to the swim exit and watched as the pros filed out of the water in around 30 minutes. Then I gazed at the throng of age groupers coming into shore at a ridiculous angle and promised myself I would take a different route by sighting off a tree about twenty yards LEFT of the swim exit.

The swim course at Muncie is basically an inverted triangle. I’ve added the red “x’s”, which are supposed to represent the location of the actual swim start and exits, along with red lines to show the proper angle to the first buoy and the swim exit. I’m estimating, but the distance from the red x to the first yellow buoy on the diagram is probably 50 yards, so logically you’d want to start at the red x and stay as straight as you can to the far red turn buoy. Well, this was my plan. About halfway to the turn I was rubbing shoulders with the yellow buoy line. I have no idea how it happened, but it did, and I’m sure it cost me at least 100 yards.

I had one major objective on this swim. Stay calm, and don’t over exert. By the time I reached the first turn (which seemed like an eternity) I was right on my game plan. I felt fresh and strong.

I took a perfect angle into the first turn and hit stride with no contact. In fact, I made very little contact the entire swim. The waves were spread about 3 minutes apart and the water was basically wide open. Especially on the outside where I pledged to stay.

The sun was in full force and sighting was a major challenge. When I circled the second red buoy for home I stopped briefly to pick out the tree I would be sighting on the way to shore, but there was a line of trees as far as the eye could see and they all looked the same height. The bright sun pierced my eyes like an interrogation lamp, and left me with only one option, stay as far away from the line of yellow buoys as possible until a kayaker swatted me back on course with their paddle.

This was the best strategy, but for some reason it was very hard to stay left. I kept drifting closer to the yellow line and would take hard left turns to correct my line. About halfway to shore I started to pick up the pace. I still didn’t have a clean line on my exit and it’s funny how your mind plays tricks on you. I KNEW the exit was 40 yards left of the line of buoys, but I saw nearly everyone hugging that line and thought, “Maybe they know something I don’t?”

I stayed strong on my line and about 300 yards from short picked up “my tree” and started hammering. I sighted every 3 or 4 strokes and finally even saw the archway for the exit. I was dead on it now! Tons of other people swam to my right and were doing much more work. I was pumped and put my head right on the target!

Three strokes, sight, three strokes, sight, three strokes, BAM! I swam right into a kayak! I looked up at that woman and said, “What the hell?” I was dead on the exit and she was right in my way. Maybe kayak interference is why coach said this was a technical course.

I tipped over her kayak (not really) and thrashed toward the shore. After what seemed like an entire day of swimming, I finally felt my hand scrape sand. I cautiously stood and jogged through the arch and up the hill where I was greeted by a group of three kids ready to strip my wetsuit. I laid back and they ripped it off in one big motion. I stood up to a little disorientation and staggered toward the bike. I was a bit delusional and seeing my coach Robbie leaning on the fence only made it worse.

“Good job, Mike, be smart on the bike!”

Robbie started about 40 minutes ahead of me and in the state of confusion my first thought was, “Is he already done?” I ran by him with a nod of the head, but it stayed on my brain as I got ready for the bike. Did I really just see him or was it a doppleganger?

Obviously it was something to do with an injury and for a couple minutes I was bummed. He had put in some serious work for this race and had a legit chance to qualify for Las Vegas. Later I’d learn that he came out of the water in 30 minutes and blew out his ankle on the run to his bike. That quickly, his day was over, but mine was not.

Swim time: 37:05

The Bike –

This would be my first real ride with a new bike fit, race wheels, and fancy new tires. Somewhere in my head all of that loomed large as I headed out of transition for a 56 mile ride around Prairie Creek neighborhood.

I didn’t wear a Garmin and had no speedometer on my bike. I was determined to go by feel and take my chances with a chrono watch.

I started a new lap when I got on the bike with a plan to ride each 5 mile segment of the first half at 20 mph (or 5 miles every 15 minutes). My first 5 mile split was something like 15:10 and felt like a breeze. That was a good sign.

I stayed within myself and constantly downshifted if I felt my legs pushing too hard. I wanted to spin more than push, especially on the way out. My ten mile split was around 30:10 and felt very natural. Till this point, the road was very tempting, but I held back with one goal. Stay consistent and save my legs for the run.

At mile 15 I was right on pace for 20 mph, then we hit a mile-long no-passing-zone, which slowed me way back. My first reaction was a tinge of anger, but I quickly decided everyone had to do it, so I might as well use it to recover. I loaded up on fluid and ate another chunk of my PowerBar.

The buzzword on the bike is nutrition. I kept hearing about all these crazy plans that take mad scientists to formulate, but I chose to keep mine very simple for this race. I had two PowerBars and I would take a bite every 5 miles. I did plan make a 50/50 water/Gatorade bottle, but forgot and stayed with water.

I “thought” two large bottles would be enough, but was very thirsty out of the swim and went through bottle number one before the 15 mile aid station. I made the decision to chuck one of my favorite water bottles and take a new one. I drank 3 bottles of water on the 56 mile ride, mainly out of paranoia and I think it was just a bit too much.

Anyway, once we left the no-pass zone we hit a ten-mile-ish out and back that was super bumpy and very congested. It was almost impossible to keep non-drafting zones and much of that section was coagulated by one bike coming at me, one in the middle and one on the right. Passing was difficult and a little nerve wracking at times.

But for my money, this was the difference in my bike time. The road sucked and it was easy to see that most racers were not crazy about this part and it challenged your mental toughness. I made a concerted effort to trust the road and not let up.

We hit the turn around and my split was almost exactly 20 mph (19:91). Now it was time to go to work.

I took the same approach, but upped my aggressiveness and passed a lot of people on that bumpy road. The bike felt great and my legs were strong. I started moving the needle to the other side of my 15 minute 5 mile splits and by the end was safely in the 21 mph average range.

A better time was definitely possible, but I was concerned for the run and frankly the congestion made you hold back often. It was probably a good thing.

Bike time: 2:43:39 (20.53 mph)

The Run –

As I hobbled out of T2, coach was there to remind me to “Keep the first two miles EASY!” I was happy to oblige, but as many of you will know, slowing your legs after the bike is a challenge.

About a half mile out of transition I realized I had to go to the bathroom, badly. As luck would have it, there was a port-o-let just across the road, through a ditch, and up on a hill. I looked at it, looked away, looked again, then darted across the road. It was a decision that didn’t sit well with me, but may have saved my run.

I’d reset my chrono lap when I left transition and when I got to mile one, it said 9:03. That included my run up a hill and going to the bathroom. Without that pit stop, my first mile would have likely been way too fast.

As I made my way through the first aid station I kept hearing coach’s advice, “Grab a ton of water, dump it on your head, grab ice when they have it, hold it in your hands, take sponges, put them in your tri top, get fuel, stock up. By the time I hit the end of the aid station my arms were full of merchandise. I was literally using my forearms to hold cups against my chest. Cups, sponges, ice, Bonk Breakers, you name it. Something had to give.

I started dumping water on my head, eating ice, and stuffing sponges everywhere. I was a mess and in my confusion I veered toward the center of the road and knocked over a trash barrel, sending cups flying all over the road. The volunteer looked at me like I was a maniac and all I could do was muster, “I’m sorry.”

The temperature wasn’t bad, but it was nearly noon and the road felt hot. At the mile two aid station I made a vow to train more often in my tri top because it was really bugging me at that point. Wearing a shirt that was tight and hot was not a feeling I was used to on runs.

From the start of the run I had a mild, sort of “on the verge” stomach cramp. It wasn’t that bad, but it lingered. I deduced it was from too much water, so I passed on fluids at mile 3 and four. By mile 5, I took a little more water and sucked on ice as I ran toward the turn around.

I never looked at my watch until I hit the mile markers and my goal was to keep at around an 8 minute mile pace. By the time I hit mile 6 I was at 49 minutes and some change. Almost perfect. My halfway split was an 8:10/mile pace. Now, to complete my plan, I’d have to pick it up a hair.

Mile 7 and 8 inched stayed near an 8:10 pace, but mile 9 proved to be the beginning of the end. The slight cramp remained and I tried the “Coca Cola trick” along with some Perform, but neither seemed to help.

Let’s make no mistake, the run will always be painful, but my biggest pain was an equipment issue. I love my shoes, but they were not cutting it now. The black top was very coarse and every step started to feel like hot spikes shooting through the sole of my Pearl Izumi Streaks. The soft and relatively thin rubber had me dreading each step. I was losing pace and knew my negative split was gone. Now, to finish strong and at least hit the prediction goal from my coach of 5:16 for the race.

Just after mile nine I quit looking at my watch. In fact, I quit looking at almost everything except the horizon. I purposely tried to miss the mile markers and hope I would magically look up expecting mile eleven and it would be twelve. I pulled out every mental trick in the book and focused on a very quick pick up so my feet wouldn’t hurt.

The course was surprisingly hilly, but none of the hills were that tough. The course in general was spread out around the reservoir and aside from the excellent aid stations I saw only a handful of supporters, which was about the only true gripe I can muster about this race.

There were several times during that run where my focus drifted and I thought I may crumble, but at mile 12 I finally believed I was going to hit my goal. One more 8 minute mile and I had it.

There was one point around mile 8 where you could hear the announcers voice teasing you from across the lake, but with a half mile left, I knew my name was soon to fill the air. What separates triathletes is often simply the will to fight through pain, and that the only thing on my mind as I turned off the road toward the finish. The minute I hit the Ironman carpet the pain drifted away. I glided toward the finish line with ease and finished my first 70.3 race in 5:16:49, exactly what my coach predicted.

Run time: 1:50:06 (53:39/56:27)