Epilouge

So, after everything is said and done, how was it? Well, it was fun and enjoyable. How can that be you ask? I went out for an hour-long morning swim, followed by a ride around my usual roads for a few hours, and ran around downtown and the campus of the University of Wisconsin. That's all. I was done by 5:45 and there was still plenty of light. I changed out of my wet clothes and walked around the corner to a restaurant on the Capital square to eat at 7:30, watching other athletes finish or head out for another thirteen miles. After supper, my Mom and I picked up my girlfriend, who was volunteering at the medical tent, dropped her off at 10:00, and then headed back to Verona to be asleep by 11:00, even while other athletes were finishing or had yet to finish. It's nice to finish during the day.

I had to compete through a few issues, like everyone, but it was nothing that stopped me, just slowed me down a little bit. Most of my body was pretty sore the next day. My legs and back hurt and my knees were sore. My knees felt fine by Tuesday and my muscle soreness subsided by Thursday, when I was back to 100%. It was nice to recover quickly. I didn't do any training or athletic stuff until the next weekend when I went for a ride, which felt a bit weird after not doing anything for a week.

The Ironman was fun, but it is nice to be able to go home after work and train only if I want to. Weekends are nice too, because I can do what I want and go for a long ride if I want or just watch football all day long. I've been riding and running a bit, a couple of miles per week for each. I'm doing a few cyclo-cross races this fall which is basically a mountain bike race on road bikes, but with knobby tires. It is a fun way to keep my fitness and do something else. Soon, I'll have to ride in the basement and watch movies. In the mean time, the weather is fine, so I'm going outside. I'll see you out there.

I'll continue blogging about my fall racing, training and anything else that needs to be documented. Stop back at this web address. I'll also be updating a some of the previous posts with more pictures. Enjoy.

Post-race

Well, that was the easy part. As Newton opined, a body in motion wants to stay in motion, and when mine stopped, I had to keep moving. The general goodness I was feeling during the race dissipated and disappeared when I crossed the line. It is amazing how quickly endorphins seem to leave the body. When I crossed the finish line, my heart rate came down nearly immediately, which actually wasn't much, because I was racing most of the day at 125-130 beats per minute. At the finish, I started to feel dizzy and light-headed, but knowing my generally low heart rate (40-45 bpm), I walked around to combat the affects of stopping. Thanks to my friend Petra, a few minutes of walking around kept my heart rate up and allowed my body to keep up circulation, ridding my body of 'the evils'.

It felt good to walk and I was feeling better after a few minutes. As a precaution, the staff at the medical tent insisted on weighing me even though I was feeling pretty good and didn't feel like I needed an IV. When I stepped on the scale, I was only two pounds less then when I weighed in Friday. Guess that means my nutrition and hydration was pretty good. I think I actually ate and drank more than I needed. It obviously would be worse if I didn't consume enough and was slowed because of that, but when I checked my watch, I had only burned 6000 calories. This might sound like a lot of exertion, but it was only 600 calories an hour on 300 calories taken in each hour. Add that amount to what I ate the day and two days before, and it equals a zero-sum gain. Once I was feeling good, I grabbed a piece of pizza and some water, and ate and drank those, but I really wasn't hungry or thirsty at all, so I kind of forced those down.

Hobbling gingerly, I walked into the Terrace to get out of my wet, sweaty race clothes. I was pleased to discover a benefit in finishing in the 90th percentile (for those many teachers in the family reading this blog), receiving a 20+ minute massage after the race. There were plenty of tables open, so the masseurs were able to spend as much time as needed on each athlete. (For the future, if you do the Ironman, I suggest going fast. It's nice to finish early.) My parents and I headed for the Old Fashioned on the square for supper at 7:30, only because they were hungry and I wanted to break my self-imposed no-junk diet. I couldn't really eat much (I didn't really even touch my supper), but I was able to finish all the french fries...mmmmm, french fries (with Homer Simpson voice). We were able to watch excited athletes soldier towards the finish two blocks away, excited because they were two blocks away from finishing or stoic because they had thirteen more miles to race. Either way, everyone needed to be cheered with gusto.

After supper, my Mom and I headed back to the finish line to pick up my girlfriend who was volunteering at the medical tent and look for friends who had finished. I found Andrea, who had finished and was in great spirits. She finished her first Ironman and looked no worse for the wear (not quite, but she was vertical, which is always good). On the way home, we dropped Kathryn off at her apartment at 10:30, which is right on the running course, and watched some athletes silently shuffling through the darkness. 11:00 I was back home and shortly asleep while other competitors were finishing until midnight. It sure beat last time.

Run

Since I didn't have salt tablets on the bike, I quickly took two tablets to try to slowly get my salt levels back to where they should be, assuming they were low. I packed a peanut butter sandwich and a bottle in Lipton green tea. The sandwich was difficult to get down, so I only ate a quarter. The tea was alright. I didn't realize it was carbonated, no big deal, but it was good to quickly get some fluids in me after conserving the last few miles of the bike (thanks for the advice Petra). The tea went down easily and I continued taking sips until the first aid station by the tracks on Spring St.

I started the run feeling really good. The bike didn't take much out of me at all, I still felt relatively fresh. This year, the course changed just a bit. The run started around the north two sides of the square and then down State St. State St. is another one of those great places to watch, and now that spectators know it, it makes it even better. The street was covered in chalk and both sides were filled with people watching friends, family and everyone else.



The first lap felt good. Last time I walked the last eighteen miles, so since I have never 'raced' a full Ironman, I didn't know how fast I could go. Due to this, I kept my pace sensible and ran 8:30-9:00 minute miles. I alternated taking a salt tablet and Gu every aid station, with water and Gatorade every station. I never felt like I was pushing at all. My pace felt good, if not a little easy. Even going up and down Observatory Dr. felt like it was nothing...well, nothing is a relative description. The first lap was uneventful, and as I near MLK Dr., I made the turn and headed back for more.

Sorry to give a boring account of the run, but the second lap was pretty boring too. I kept my pace and kept chugging along without many problems. As before, Ironman is a very long race, and everything changes through out the race. On the second lap, I was experiencing some tightness in my left hamstring. After taking the first lap at a sensible pace, I wanted to pick up the pace a little more so that I leave it all on the course...don't hold anything back. Often, when I would push the pace, or after a while of a higher pace, I would feel my hamstring start to tighten and get close to cramping. Since any sort of cramping or any other physical or mechanical problem would set me back several minutes or even hours, I backed off until it eased, and then picked my pace up again.

Running up State St. for the last time was great, I think.
I remember it, but I don't remember it. I was focused on maintaining my pace, and even though I was only a few blocks away from the finish, I was still racing. This was no Sunday drive. This was serious racing. I had tunnel vision going up the street. Every foot plant was carefully analyzed. I didn't want to misstep so close to the finish line. As I went past the run special needs bag section, I politely told the volunteer that I did not need my bag, I was finishing. I rounded the final corner and picked up the pace for the two blocks down MLK Dr. The volunteer at the turnaround didn't need to tell me here was the turn, he could tell that I was done. I ran down the street with only one arm in the air. I saw what happened at the Chicago Marathon finish and decided I'd rather not have that happen to me. I crossed the line, then put both arms in the air once I was safely under control. After 10 hours, 42 minutes and 17 seconds, I was once again an Ironman. Just shy of four hours, I had finished the run.

Bike and Transition 2

The route out to Verona from Madison was fun and fast. There were people on the right side of the road the entire way into Verona. Now mind you, these people weren't spectators, they were my fellow competitors. With help from the light tailwind and thanks to Jake Valentine for use of his Zipp 606 wheels (see picture), I was able to fly into Verona at a cruising speed of 26-28 mph. With a little help I was able to make up 100-200 places in the seventeen miles between Madison and Verona. Like in 2005, I was feeling great heading into Verona with the hope of another great ride.



In a long race like Ironman, everything doesn't always go perfectly. It is a long day, and whether you're feeling good or not so good, the only thing that is important is to keep going. During the swim, I could feel my right quad getting tight, almost feeling like I might cramp, but fortunately I never did. On the bike, I felt very strong, but I had some nutrition issues. Like I said before, I packed salt capsules in my swim-bike transition, but when I was putting on my cycling clothes, I never saw the salt so I never brought it with me on the bike. For very long races, you lose salt and electrolytes so you need to replace them with salt tablets, not just sports drinks. I also brought a peanut butter sandwich with me, but I have problems breathing and eating solid food at the same time, so I wasn't able to finish the entire sandwich, just like on the run. So, for the entire race, I consumed water, Gatorade, salt and Gu energy gels. Who ever said Ironman is glamorous?

My bike was good, really good. I never really pushed hard, but I always went pretty fast. I was only riding at 70% of my maximum effort, so I was riding, but not too hard. I alternated taking a water and Gatorade each aid station and never was out of fuel. After the first lap, my average was nearly 22 mph after 56 miles. When I saw Ryan and Kate north of Mt. Horeb on the second lap, I shouted to him, "22 mph beat that!" Kate retorted that if I can talk, I'm not riding hard enough...at least I think she said that, I was miles ahead when she said it (hyperbole, because I'm really fast).

Second lap, the wind kicked up a bit, but it was only a light breeze from the north. There are few sections of the course that head north, but the long section north back into Madison is a bit tough with a headwind for several miles. The second lap, I felt even stronger than the first. I guess I just needed 56 miles to get warmed up. I have always been a climber, but this year, I increased my power more than past years. I like to spin up the hills, but I tried to make sure I didn't go too easy, not use enough power to climb. The last time up Timber Lane, the steepest part of the course, I decided to stand up, shift up, and power over the top. Kind of a Lance moment for me. I was shouting to the spectators to get back as I flew up the packed climb.



After a few years of Ironman Wisconsin, the spectators have found the best parts of the course to watch the race, and they pack these spots full. For those of you familiar with the course, Timber Lane, downtown Verona and State St. are three of these places. There is a crush of people and a cacophony of sound, so much so that barriers are needed for fifteen blocks in downtown Verona and State St./Capital Square. Timber Lane however, does not have any barriers, so the fans stand in the middle of the road and force the cyclists to climb nearly single-file through the tunnel of people, a la every climb in le Tour. This, in my opinion, is even better than the finish.

So through the barriers in Verona one last time, past Kathryn's parents, uncle and sister, and back on to Whalen Rd., (cue Ozzie - "Momma I'm coming home."...but I have a marathon first). Through the headwind I rode, past empty roads and intersections. Most other spectators are watching their family members in the bike or they are in Madison already watching the pros. I've made up over 350 places with my 5:21 bike ride and 20.9 mph average. When I got out of the water, in was in 445th place out of 2200, after getting off the bike, I am 78th overall. My bike was faster than all of the women, including pros, and considering there were 28 pro men in the field, I beat all but 30 or so non-professional athletes. I had the fifth fastest bike time in my Mens 25-29 age group.

Was I fast? Yea, I was fast. Did I think I could go that fast? Maybe, but I thought that I would burn out if I went that fast. Fortunately, I was only cruising along and didn't work too hard.

Off the bike, I went back into the Terrace, changed in five minutes, and took off towards the Capital and the marathon course. I made sure I grabbed my salt tablets and took two immediately. My legs felt good as I left the friendly confines. The breeze was light, sun was out, and the temperature was pleasant. It was perfect for a great run for me...and everyone else.

Swim and Transition 1

I entered the water a bit early, not really on purpose, but better than being late. The water temperature was nice and there weren't many people in the water. I swam towards the start line and decided to hang out there for the next half hour waiting for the gun. When I got to the start line, there were only a few other people, but by the time the pros started at 6:50, I had drifted over near the first buoy at the front of the start line. Unfortunately, this is the crowded, fastest place to be. Unlike last time, when I started farther to the right in the middle of the starting line, I was bumped and bumping other people the whole race. I don't have any good swimming horror stories, but I just found myself in a much busier pack even though I ended up about the same compared to last time.

So how was my swim? Have you ever seen a baby taking a bath, flailing and splashing around, not really going anywhere? Yea, it was like that. This year, I wanted to focus on my cycling and running, since more time can be gained or lost for those than in the swim. I never stopped to look at my watch (not really advised when there are 2200 other people swimming around you), but I could tell that my swim wasn't really going to be what I wanted. My lack of swimming showed in my swim and my overall place and time, but I really wasn't concerned that my 1:08 time was two minutes slower than last time and eight off my goal. I had a fast transition, so I was able to get a little time back by running faster up the helix out of the water, changing quickly (and some how forgetting my salt in my bag, read the bike section to see how that was a problem), and running faster to my bike. Another racer commented that he should have run in bare feet to his bike rather than in his cycling cleats as I ran by him...barefooted. Just a hint kids, run in your bare feet and put your cleats on at your bike if your bike is near the end of the racks, or grab your bike first and put your cleats on just before the top of the helix if yours is one of the first. (Free advice. Don't thank me, just be fast.)



After the less-than-stellar swim, I changed, got my bike, and started down the helix with full bottles, a top tube with Gu (see picture), a peanut butter sandwich (another solid food which I can't seem to get down) and sans salt.

Excuse me, I have to be fast. Passing on your left.

Race Morning

4:00a
At this point, if you're going to get up, you'd better have a really good reason. I had 140.6 of them. I figured that was good enough for me, so I got up.

Breakfast was oatmeal with raisins and water/sports drink. Again, I tried to stomach as many calories as I could. I could burn 8,000-10,000 calories and it is impossible to digest enough calories during the race, so I have to cram. After a quick check to make sure I didn't forget anything, my dad took me downtown to drop off my special needs bags for the bike and run. The special needs bags are for half-way through the bike and run, and most people put food or extra gear (socks, shoelaces, etc.). Unfortunately, somewhere between the van and the Capital Square, I lost one of my bags. Thankfully, I only had food in my bags, and I never stopped for either bag, so it really didn't matter.

After dropping of my special needs bag(s), I walked to the top of the Terrace, towards the bright lights, and the other athletes getting marked with permanent marker. Already, the announcer and his music was in fine form. If anyone was still sleepy, the excitement of the morning, and the pounding music would quickly put an end to that. 388, just another step towards the inevitable, then on to the next. (Cue Dave Matthews Band - Ants Go Marching) Checked my bike, looked good. Pumped my tires up to 140 psi, hard tires = fast bike. Went into the Terrace to drop off a few other things into my swim-bike and bike-run transition bags. With nothing else to do, I wait, listen to music, and not think about anything.



Am I nervous? Nope, just another race for me. I really don't think much about it. No reason. If I get excited, I race too fast, and I'll burn out to quickly. I really won't think about the race, the entirety of the race until I make the turn on the marathon to start the second loop. Then, I'll need a little extra. Until then, I just stay calm.

CAUTION: PARTIAL NUDITY




Now, it's time. After my Dad showed me the double-super top-secret bathroom in the Monona Terrace (thanks Dad), I 'suited up'. Time to get to work. Andrea, Wes, and I took off down the Terrace helix, down to the swim start (cone!). For those of you who were not walking down the helix (cone!), Andrea had a problem with walking, saying 'Hi' to friends, and avoiding the cones (cone!) placed periodically on the way down the helix. So like a good friend, I would announce when there would be another cone (cone!). It must have worked, because she didn't trip over another one (cone!).

We got to the bottom, zipped up the rest of the way, and prepared to enter the water. The conditions were perfect. The water was absolutely glass, the start temperature was 60, and the high was 75. The conditions were perfect and everyone was fast. Enough pre-race, time for the race.



Brother Jonathan and his wife Megan at the water before the start.

Pre-race

In 2005, I was very nervous and excited for my first Ironman. The week before the race, I would become nervous whenever I thought about the race, so my mind was focused on everything but the race. This time around, it wasn't that I didn't care, but it wasn't really that important to me. For me, it was just another race, though the training and taper were a bit longer. I never really thought about the race much the week before. There just wasn't a reason for me to be stressed. I knew what I would happen, and I knew what I needed to do, where to go and what to bring. Another race on another day.

This Ironman was entirely enjoyable to me. I was able to enjoy all the pre-race festivities, the expo, pick-up and banquet with my friend Andrea, who was experiencing her first.



It was fun for me to see her excited and nervous for the race and the experience, analogous to cresting the first hill of your favorite roller-coaster with someone who has never ridden it before. You know exactly what will happen and how much fun the ride will be, and you want to share everything with your friend. This is how it was for me. Ironman is a blast and I wanted her to have fun too, so I was glad to see her enjoy everything.

Friday morning, I went down to the Monona Terrace for the Gatorade swim around the swim course and then registration. The entire week of the Ironman, and before, I was glued to the weather forecast, watching every day and hoping the rain I saw forecasted for the weekend would not be on Sunday. Fortunately, my wish came true...sort of. It never rained during the race, but Friday and Monday weren't good. Friday was cold, overcast and windy, and Monday it rained all day long. As long as the race was nice, that all I cared about. The swim was very difficult because the weather that was blowing out of Madison caused the lake to be very choppy, with swells of 12 inches. This made swimming very difficult because I would swallow a mouthful of water when I would breath facing upwind. I also couldn't get into a rhythm, causing me to be quite slow and feel anxious about the possibility of a bad swim.

After registration, I picked up the gear and transition bags, timing chip and a few goodies. Though it took a while, it all went smoothly and I was done after a long hour. For lunch, my friend Sarah, who just started her PhD at the University of Wisconsin. Lunch was good at Paisan's, and then I headed home to pack my bags and gather any last-minute things I would need for the race.

Friday evening, I met Andrea and some other Ironman friends at the Terrace for the Ironman banquet. The banquet is a fun chance to get together with 2200 other athletes from every state and twenty countries and eat free food...the real reason I go. Eating with the twenty or so other Ironman friends was fun, and a chance to help answer a few questions of what to expect and what to expect. The presentation after was a cool look at a video produced for the race. Just another way to get pumped up.

After the banquet, it was back home to get some good sleep.



Saturday, I went down to the Terrace to drop off my bags (above) and walk around downtown with my girlfriend Kathryn, Andrea, her Mom, and my parents. We ate downtown at a great Irish place. Andrea and I had stew, a great suggestion from her for a pre-race meal, and after that, I went to Verona where I stayed the night before. I mainly stayed downstairs, watching football, and basically allowing myself to do nothing and think about nothing as there was nothing else to worry about, only waiting. After force-feeding myself as much chicken and pasta as I could muster, I went to bed early at 8:00p and hoped that I wouldn't toss and turn without getting any sleep. I eventually fell asleep about 10:00p, thankfully...4:00 would show up soon enough.