RR: Ironman Wisconsin 2010

Alaska Mike · Sep 13, 2010

Ironman Wisconsin
Sept 12, 2010
Madison WI
 
Overall - 10:43:05 (2008 10:46:19)
158th place OA
M40-44 24th out of 399
 
Swim 1:12:19 - 1:54/100m - (2008 1:06:17)
Bike 5:42:24 - 19.63 mph - (2008 5:59:40)
Run 3:38:28 - 8:20 min/mi - (2008 3:29:51)
 
 
Pre-race
 
This was not a good training cycle for me. With a new job, new condo and other stuff happening in my life, I just wasn't as focused as I needed to be. Too many key workouts missed and my longest run was during the race at Racine 70.3. The one ace that I had in my pocket was the fact that I've built up a lot of base fitness over the past three years of training and I knew that I had done enough to maintain that, even if I wasn't in peak IM fitness.
 
Mentally I wasn't were I needed to be and I was worried that when things got tough I wouldn't respond. When I got to Madison though it was great to be able to spend time with friends and I think that helped the mental side of things a lot.
 
Swim
 
I got into the water 20 min before the gun and picked a spot just to the left of the ski ramp. Coach Chris had suggested that I might go closer to the shore, but I think that no matter where you line up in an IM swim, you're going to get knocked around. The gun went off and it was the usual melee for the first 10 min. Things lightened up mid way to the first corner buoy, then got rough again when everyone tried to go through the same space around the corner. I did okay in terms of swimming straight, but I did graze one of the buoys and spent a lot of time about 15 feet off the inside line. I swallowed some water, had the goggles knocked a few times so they took on water, and I had a bit of stomach issues from the ensure I had 40 min before the start, but I worked through all of those. It seemed to take a while but finally I was rounding the last red corner buoy and heading for the swim exit arch. I glanced up at the clock as I went under it and saw 1:12, which is what I did last year and about 6 min slower than my first year. I was satisfied with it considering how I've neglected my swim training.
 
T1
 
Came out of the water and got the top of the wetsuit off. Found an open wetsuit stripper and they had it off in no time. I looked up and Moe's mom was sitting there cheering me on! I took off up the Helix and was passing people right and left. Found my transition bag quickly and then got a spot near the exit of the changing area. There were no volunteers to help me with my stuff, another reason I need to get faster on the swim. Before I left I grabbed a volunteer and asked them to pack up my gear. Hit the sunscreen volunteers on the way out, but forgot to ask them to hit the spot between the tri shorts and top, which was a mistake I would pay for. Then the long run to the bike and soon enough I was off!
 
Bike
 
Down the Helix and onto John Nolan Drive, then into the no passing area through the Energy Center. As I entered the no passing zone the guy in front of me slowed wayyy down and I had to slam on the brakes to avoid a collision. I quickly got into an easy rhythm and tried to keep my effort level under control.
 
There is a certain spot on the course where you come to a T intersection followed immediately by a hill. If you gear down about two or three gears, don't brake in the corner and red line it a bit on the hill you can really put some distance on other riders. The problem is if you don't know the course then the tendency is to brake going into the corner and you have no momentum going up the hill. Unfortunately I ended up stuck behind some people the first time through and I was probably too agressive getting past them on the inside. The second time through I went wide around some people and ended up scraping my pedal on the asphalt as I tried to stay in the lane. I was around a group of the same people for long stretches of the ride. One guy would pass me strong, then relax to the point where I was not pedaling and I still couldn't drop back the required 4 bike lengths. Very fustrating.
 
I felt very good on the stick and the first loop, passed a lot of people on the hills. 2nd loop I didn't feel very good, but I think my power numbers were still relatively good. As the ride went on, my stomach kept getting queasier and queasier. About mile 100 I took one of the tangerine powergels they were handing out on the course and I just about puked it back up. After that, I didn't take anything but fluids until about mile 15 of the run. This was a mistake, especially considering I had a peanut butter and jelly bonk breaker bar in my bento box. I suspect that would have gotten me a long way and settled the stomach down.
 
Saw my buddy Danny on bitch #2 the 2nd loop. He was dressed in a full Indian Headress and a speedo. I'm going to have that image burned in my retinas for a while, thanks Danny! We chatted as he ran along side and I wasn't doing feeling great at that point. But in previous IMMoos I really struggled on the stick back in. I wasn't doing bad this time. I still got passed by about six guys, but my power numbers weren't miserable on the hills coming back. What should have been a warning sign was that there were a few time on the bike back on the stick where I had touble focusing my eyesight for a second or two. Like always, I was ready to be off the damn bike! Took it back in, up the helix and handed off my bike to a volunteer.
 
T2
 
I grabbed my transition bag and found a chair and a volunteer immediately came up and started helping. Not as much equipment on the run so I was out of there pretty quickly.
 
Run
 
The run is always my strength, but I wasn't sure what to expect given my lack of long distance runs this training cycle. On the other hand, the runs I did get in have gone well and I have been able to maintain a 7:15 min/mi and stay in zone 2. The one thing I knew I couldn't do was go out and do the first few miles in 6:30 to 6:45 pace like I did my first IM. So I settled in to a comfortable pace and just knocked off the miles.
 
My garmin didn't immediately pick up a signal, which I expected, but when it had not picked up a signal by about mile 6 I was a bit annoyed. Didn't figure it was a big deal since I was still recording my split times at the mile markers, but then it started telling me that it was almost full. I had to wait for that message to clear every time I hit the split button. Grr, technology sucks sometimes!
 
For the first 2/3 of the 1st loop I was running near another guy about the same pace. Right after the octopus car wash I passed one of the pros, who was walking, as we went through an aid station. He was having a bad day and I was suprised he had not dropped out. I was still taking only fluids - coke and powerade and water. I thought I might be able to get through the run on this, I was wrong. I had a few more wobbly episode towards the end of the 1st loop but going through the turn-around seemed to help. And then about a mile after the turn-around, I simply bonked. I wasn't getting in enough calories with just the fluids. Finally about mile 15 I stopped at one of the aid stations and stayed there for about 2 or 3 min, eating cookies and chips and oranges. Those stayed down and I walked for a while to let my stomach process that. Did that for one or two more aid stations and I started to feel stronger.
 
I had come out of T2 about 7:02 into the event and though that a 10:30 or even 10:20 might be possible, but I knew now that it was out of reach and I just focused on hitting a PR. I really felt much stronger on the last four miles and my pace reflected that. The stupid garmin filled up and refused to record any more spits. Pretty soon I was heading around the capital square and Mike Riley was announcing my name as I came in. I finished feeling strong, but tired. 
 
Post-Race
 
My Multisport Madness buddy Andy Buchta (who is going to Kona this year!) caught me at the finish. Asked several times if I needed anything and I was actually in pretty good shape. Got my picture taken and then headed over to the food tent.
 
I learned a couple of important lessons during this race.
 
1. Even if my training hasn't gone as well as I would like, my base is in good shape and that gets you a long way. The one thing that has really hit me over the head in the past five years of training is that what really matters in long term consistency. It's what you do day-in and day-out, year-in and year-out that really matters, not individual workouts.
 
2. I need to focus on nutrition more. I really didn't practice it too much during this training cycle. I didn't have much of a plan going into the race. And it showed.
 
3. When nutrition goes bad, I need to stop and fix it then and there. You can't gut your way through the final 12 miles of the bike and the entire run. If I had eaten the bonk bar and stopped and had some solid food at the first run aid station, good chance I would have been able to maintain a solid run pace throughout the entire run.
 
4. The final Kona slot in the M40-44 AG was 10:07. That's is absolutely within reason given my current fitness. I'm looking forward to seeing what I can do at Placid next year.
 
I didn't sign up for IMMoo 2011. I'm doing Placid next year and I think I'll do a trail 50 miler in the fall. It's time to mix things up a bit, but I probably will be back to Wisconsin in 2012.
 
Thanks to my coach, Chris Palmquist for putting together an awesome plan (sorry I didn't follow it as closely as I should have). To all the MSM members and friends who trained with me through thick and thin and were out there cheering. And to my LIT buddies, who were tracking me online.
 
Next up is probably a 50k trail run a few weeks, then my first ever cross-country ski race this winter. The next 'A' race will be the Boston Marathon in April 2011.

slow_n_steady · Sep 14, 2010

Wow....if this is what you can do when you're not at peak IM fitness and you have a bonk on the run, well, just wow. Awesome.

xflbk43 · Sep 14, 2010

Awesome race with peak training…and you pulled it off on very little training. It was fun tracking you all day and watching you cross the line. Great race! I can't wait to see what you do when you really decide to RACE an IM! Iona is definitely within your ability!

pcsronbo · Sep 14, 2010

Wow man, you really did show the strength of your base training. And the depth of that base is truly amazing. <img alt="" src="http://files.kickrunners.com/smilies/headbang.gif" style="width:26px;height:28px;" title=""> You can EASILY nail a Kona slot with proper focus and a well laid (and executed) out plan.
 
Tough Love time...
That being said, honestly, I think that was the worst executed race I've seen you do. I think your mind really wasn't into it, like you said. I cannot think of a single RR I've read of yours where you screwed up the execution (we all do) and missed the tell tale signs that you were in trouble AND you didn't react. And beleive me, I have read all your RR's... and re-read them, because I think you're races have been amazing and I hope to suck up every bit of knowledge I can from them.
 
did you take it for granted? Only you can tell, but you are fantasic athelete, so it's only logical that that could happen. So now that you know what it feels like, maybe you can prevent it - because you will need to perfect you execution for that day because there are a lot of others looking for that slot too, you need to be hungry for it. Once you are, you'll nail it, I have no doubt.
 
Great work man.
 
Kona 2011 eh? I can't wait. <img alt="" src="http://files.kickrunners.com/smilies/notworthy.gif" style="width:29px;height:15px;" title="">

SpartyGirl · Sep 14, 2010

Awesome display of base training - you still PR'd the course and had a great race. Congratulations. Looking forward to the next adventures!!

Alaska Mike · Sep 14, 2010

<a href="http://host.madison.com/wsj/news/local/article_353ac024-bec0-11df-ab91-001cc4c002e0.html" target="_blank">http://host.madison.com/wsj/news/local/article_353ac024-bec0-11df-ab91-001cc4c002e0.html</a>
 
This is the president of our triathlon club, Multisport Madness.
 
Mike

cak73 · Sep 14, 2010

Wow! WTG toughing it out and figuring out what you needed to do in order to get it done. Congrats on a PR under less than ideal conditions!!!
 
 
p.s. I would have absolutely LOVED seeing your buddy Danny out on the bike course at Pumpkinman, especially during that not much but nature bit we did twice (after miles 24 and 44). <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" title="">

Stitcher · Sep 14, 2010

Wow....
that's some base that you have to carry you through a race with less than stellar nutritional management!
 
I've heard that IM is really 4 events.....swim, bike, run, nutrition. You're right, you forgot to train/plan the nutrition aspect.
 
Fix that!
<img alt="

" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title="

"> 
You did a good job, though, gutting it out and finally figuring out what you needed.......but, no need to get quite THAT far into the hole again, y'hear?

BethR · Sep 14, 2010

Congrats Mike. super fast race even if not perfectly executed. You are an amazing athlete

Alaska Mike · Sep 14, 2010

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by pcsronbo <a href="/forum/thread/70096/rr-ironman-wisconsin-2010#post_1944910"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> Tough Love time...
That being said, honestly, I think that was the worst executed race I've seen you do. I think your mind really wasn't into it, like you said. I cannot think of a single RR I've read of yours where you screwed up the execution (we all do) and missed the tell tale signs that you were in trouble AND you didn't react. And beleive me, I have read all your RR's... and re-read them, because I think you're races have been amazing and I hope to suck up every bit of knowledge I can from them.
 
did you take it for granted? Only you can tell, but you are fantasic athelete, so it's only logical that that could happen. So now that you know what it feels like, maybe you can prevent it - because you will need to perfect you execution for that day because there are a lot of others looking for that slot too, you need to be hungry for it. Once you are, you'll nail it, I have no doubt.
 
</div>
</div>
 
Ron,
 
It was probably a combination of taking it for granted and just not being as mentally focused this year. As I mentioned, a lot of other stuff going on and I just wasn't as into my racing this summer. It takes a lot of energy to maintain focus all the way from mid-winter, when I start my heavy Boston training, all the way through IMWI in September. I didn't have that energy this year.
 
As far as not reacting... It reinforced the need for me to really try and simulate race conditions during key training sessions (which I didn't do this year). At mile 100 of the IM bike, my ability to make good decisions is absolutely diminished. When I've simulated race conditions during training and have a well developed plan, I don't have to make good decisions, I fall back on the routine and my plan. When I try and wing it on the fly during an IM, that's when I got into trouble. But I knew going in my focus wasn't where it needed to be. Sometimes life just happens.
 
Thanks for the rest of your kind words. Still waiting on the Rev3 report!
 
Mike

em73 · Sep 14, 2010

Mike, even with the issues, you are still an amazingly impressive athlete. Congrats!

LookiLoo · Sep 14, 2010

Wow, Mike - congrats on a fantastic race!! I definitely see Kona in your future! Can't wait to see how the cc ski races go - I don't really have the opportunity here to do anything like that, but it sure sounds like a blast. Enjoy you post-IM glow!

Dougie Fresh · Sep 14, 2010

Congrats Mike on another great result. I look forward to watching you on your road to Kona next year.

therambler · Sep 14, 2010

Really incredible! It's nice to figure out that all that training you've done in the past is still with you! I'm glad you had a good race inspite of the issues.

Thor · Sep 14, 2010

Nice race, Mike. I know you had a faster time in you had you did only one thing -- take better care of nutrition -- but you still PR'd, you still had a very good race, and you still came out of it knowing you can do better, which is always motivating for the next one. In your post race section, where you talked about having a base, where it is more about what you do day-in and day-out and year-in and year-out, you are so very right. Base and being an endurance athlete is so much more than hitting that 22 mile training run or getting in all 8 intervals on the bike. And you, which we all knew, myself first and foremost, are a tremendous athlete for the base you have built, so you earned this race and you earned the notion instilled that you can do faster and that if you want... a Kona spot it waiting for you. You will love Lake Placid, and I bet you will do well there, because you are such a strong athlete, and I know you will train for specificity with regard to the course. Congratulations, man. You done awesome!

Thor · Sep 14, 2010

Forgot to say: I freak'n hate-hate-hate when going around a turn and my pedal hits ground kicking the bike out!

LeftRightRepeat · Sep 14, 2010

There's an awful lot of people who wish they sucked like you.
 
Nice job sticking it out despite near-naked indian retina burn.
 
See you in Boston.

niemsco · Sep 14, 2010

50K in a few weeks? You're nuts ! <img alt="

" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title="

">
 
Sorry to hear about the issues, you gotta feel good about what you did despite some hiccups in the preparation. By the way, I did see you blast past me right when you entered the bag room at T1, but I lost you when we got to the changing room. I was lucky enough to find someone to help me with my stuff which I think helped me get out early. Like I said before you certainly got what it takes to make Kona, I would even think top 5 in your AG once you get it together, you already have all the weapons and will continue to improve your bike. And while your swimming may not be as fast as you want, still going 1:12 with neglecting is great. I'm doing 12K plus a week and getting 1:11!! 
 
Recover well, see you out there and congrats!

Zdoc · Sep 14, 2010

Great job, especially given limited training.
I am a firm believer in the endurance base, and you sure had it.
I am very impressed with all of your running times. As we all know, these races always come down to the run.
Good luck for the rest of the season

kburnell · Sep 15, 2010

Incredible race under less than ideal circumstances. I'm excited to see what you're able to put down in LP next year on some solid training. Obviously you've built up an enormous base and I expect we'll all witness something special next summer! Congratulations!

RR: Ironman Wisconsin 2010

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