Ironman Wisconsin 2014 Race Report - Mission Accomplished!!!

This will be a long one....

Wow.  I can't say much more.  Well, if you know me, then your laughing already because you know I can say a lot more than that.  But honestly, just sitting down to write this is bringing back some of the same emotions from the last 3 miles on the run, crossing the line, the Kona slot allocation.  First was committing to doing a IM.   Then signing up, then raising the bar and deciding that I could qualify for Kona.  Finally was a full season of training, sacrificing, a few ups and downs, a lot of anxiety of the pressure I put on myself to not only toe the line for my first IM, but to execute well enough to take on some of the best triathletes in the country.  I never doubted that I would finish.  But stepping off the bike, I was in unknown territory.

Before I get onto the race report, I have to thank a few people.  First my wife for supporting me all season.  I know it was hard for her to see me spend so much time away from my family chasing after is what we all know is ultimately a selfish pursuit.  I tried to find a balance.  I think overall I did a good job, but it wasn't easy.  2nd I want to thank my friends Barb & Mark Smidt for coming out this weekend and cheering me on.  I could count on seeing them each lap and get updates on my position.  Unfortunately I never saw my wife & daughter.  They were always standing opposite where I had my visual focus at that moment.   But I knew they were there.  Finally I want to thank all the individuals and companies that donated to the Lupus Foundation of America, Iowa Chapter.

RACE REPORT:

Pre-Race:
3:00AM = I actually slept pretty well.  Woke up a bunch of times, but went back to sleep.  I did have a little snack around 3AM, but that wasn't planned. But if you know hotels, you can hear when everyone else is getting up if you below the top floor.  All the toilets start flushing and you get the sense that it's time to get 

3:45AM - Alarm was set for 3:50, but I'm up and ready to go.  Oddly a little less nervous than expected.  Do my business get ready eat my prerace meal of a banana, oatmeal, 2% greek yogurt with honey, 16oz of sports drink, some water and a coffee for the road.  I carried with me 2 more 16oz bottles of perform for prerace, plus 1 waffle and 1 powergel.

4:25AM - I met up with Brian Gonzales, who I met on Facebook.  We stayed at the Sheraton and walked over to the Alliant Center to catch a shuttle.  When I'm anxious I talk.  So it was great to have someone to talk to on the ride over and walking to transition.  Great think about triathlons is that ultimately, we're all at the same event and there's a sense of camaraderie and community.  We couldn't have been more polar opposites in overall goal or performance.  I'm in awe of folks that can finish an event lasting 15+ hours.  We arrived around 4:55, perfect timing.  Line wasn't too long.

5:00AM - Set-up went easy.  I borrowed a pump from a guy racked next to me, set my bike up, triple checked everything and headed to my transition bags to drop off my watch and pre-open my stinger waffles... and double check my bags... not that I could really do anything about it at this point anyway.  Then found a nice spot to sit for a bit, try and take some deep breaths and relax.  Hit the restroom one last time and put some more sunscreen on.

6:00AM - made my way to the swim start.   Try and contact my wife and meet up with her before dropping my morning bag.  I take my time getting my wetsuit bottom on.   I'm wearing a borrowed Blue Seventy Helix (thanks again Josh Madsen) for the first time other than a short pool swim.  But a Medium-Tall, fits perfect.  I send out a last text and drop off my bag.  I slip into the rest of the suit and find someone that looks calm and ask them if they can zip up my suit.  He obliges and we chat for a bit... because you know me. (now I know where my daughter gets it from).

6:35AM - Get in line for the water.  Its' pretty calm.  I'm feeling a little better and ready to get going.  It's not as chaotic as I thought.  Water temp is reported at 71F.  Damn near perfect.  Feels awesome.   I survey the scene.  I thought about fighting it out on the buoy line, but it already looks a bit crowded.  I instead go to the right of the ski jump.  I pull to the left, so I'll slowly curve into clear water with the gap form the ramp.  The start line is actually angled slightly, so I think it's not all that much of a longer swim starting wide.  I hang on the ski jump for most of the 20 minute wait and chat with the guys around me.  Most are slower than my goal, though 1 guys is a low 50 swimmer.

6:58 - the wind/current if pushing us away from the start line which is really good.  But I keep having to edge my way onto the front.   A few more guys slide towards the front.  The tension builds a bit.

6:59 - 1 minute warning.  I get into a prone position and scull on my front and get clear water around my body and sort of countdown in my heat.  I take deep breaths and relax.  I know what I need to do.  I've trained or it, I'm fit, I'm ready.

SWIM - Cannon goes off and I put my head down, kick hard, hammer 4 or 5 chopped strokes then take a breath and start stretching it out.  I'm clear of the main field and there's a faster swimmer pulled by on my right and a ways over to the left.  I keep easing back a bit.  I slide just into the draft of a group of 3 or 4 and just hold that pace.  It's a pretty relaxed pace, just what I wanted.  I'm between 2 swimmers, so there's not a lot of sighting needed.  The mass drifts to the left as we near the first turn.   It comes up fairly quick. There's a bit of contact but no big deal.  I'm about 15' outside of the marker.  I'm now seeing the same pick and white cap near me most of the time. The next turn comes up quick.  A little more contact this time. and we're onto the main straight.

One beauty of being a stronger swimmer (I still won't call myself fast) is that you get to swim with other strong swimmers that usually swim straight, pace evenly, and make small waves.  I look around and it's a large pack of I'd guess 30 or so swimmers stretched out over 10-20 seconds.  The pace feels nice and relaxed.   I focus on a nice catch and long even stroke, steady kick and try and get into a nice rythem with my kick while still sighting ever 8-10 strokes.   I normally breath on my left, but I take a few breaths on my right to take in the view of the Monona Terrace with the early morning light on it and capital building in the background.  I haven't done a lot of races, but this is by far.... hands down, the more beautiful swim in the best conditions I've ever been in.  I adjust my stroke to swim a little more straight.  I keep veering inside the buoys here and there, but not too bad.   Part way on the straight I realize that 1) this pack is clearly off the front,  and 2) I'm doing my first IM and I'm having a great swim.  All anxiety I had about the day disappears and it's replaced with complete confidence.  What a perfect way to start the day.  If I just sit in here, My guess is that I'll probably swim I think a 58-59.  I'm hoping that Scott Iott is 1-2 minute behind but I suspect he's somewhere in this group.  I've picked him and another as my main rivals, though you never know who shown up.   But I suspect there's a good chance if we both have good days, that I'll be within 3-5 minutes of Scott the entire race.

Before I know it I can see the 3rd turn up ahead.  Then the 4th and the final stretch.  Now you can sense the excitement building.  It gets a little more congested and crowded and the pace seems to pick up.  Even with earplugs you can start to hear the crowds and Mike Reilly.  Wow... I just swam 2.4 miles and I'm sure it was under 60 minutes.   It was the easiest, more relaxed and by far, the best swim I've ever had in my life.  Perhaps the most important thing, and it sounds funny, but I burped several times, and didn't suck in any waves.

TIME 59:50

T1
a big pack comes out of the water together so it's a little congested b not bad.  Find a wetsuit stripper and drop down, they yank it off and I'm off and running towards the helix with my suit over my shoulder.   I have to focus on not running too fast.  It's not a 70.3 or Olympic.  I get my bag, go to the next room, pull out my glass, put them on, helmet on, grab my shoes, leave my bag, cap, goggles and wetsuit on the chair and volunteer says he's "got it" so I take off.   Suprise, suprise, jogging next to me is Scott Iott.  He's wearing a light blue race kit not the read one.  He asks how the swim went for me.  I said really well.  We came out of the water 20 seconds apart.  I must have ran faster up the helix or something.  We run to our bikes, the volunteers help up unrack them (since we have shoes in our hand) and run to the exit.  It's a very long transition area.  Stop at the line, shoes on and jump on the bike, just behind Scott.   This is all too familiar.  That's 3 races now we're within 5-10 seconds at the T1 exit.

TIME 5:39

BIKE - 1st lap
We make our way down the helix conservatively and onto the bike path and roll past some "Fish".  Pretty spread out.  Out onto the stick, it's a light headwind.   My power plan has me around 215-220 with 225-230 for a headwind.  Scott's pace is pushing that a bit, especially up the hills.  I try and get nice and aero, relaxed.   As usual I wait about 15 minutes to drink anything to make sure any air or lake water is settled out of my stomach.  I finally just let Scott go and stick to my plan.  He's heard my boast of riding under 5 hours.  He looks like he's on pace for it.  I know that I tend to get stronger as the ride goes on.  The power feels easy, and my legs feel strong, but my energy isn't there yet.   I keep passing "fish" and 1 or 2 faster riders go past.  I pass a couple pro females I think.  I suspect one of them is of course Thomas Brunold.  But I don't know what he looks like.  Doesn't matter since he's in a different age group.

I turn off the stick and I'm all alone, and had to double check that I turned the right way.  It's already a lonely ride.  I settle in for a mostly lonely stretch to Mt. Horeb.  But it's also one of my favorite stretches.

I hit Garfoot and take it a little conservative the first time down, plus there's a car on the course going the other way.  I rail through the turns.   Through Cross Plains, get another bottle.  I nailing all my exchanges so far.  I'm only carrying 1 regular cage plus an aero bottle as a reserve.

The 3 sisters section goes well.  I just ride to my power.  Easy.  Really no big deal.  a 39-28 keeps my around 75-80RPM at 280-310 watts or about 90-100% FTP.  One pro female stands up and attacks the hills.  I almost asked her if she was sure that was a good idea.  She had to have been at 150% going up that hill.  I just sit and spin up and make sure I don't ride too hard.  The crowd were amazing.  The typical comment was "your making it look easy".  An truthfully, it was easy.  That's how it should be.  If your breathing hard at any point, you will pay for it on the run.  Verona is slightly downhill and fast!  That's the only time I missed a bottle exchange, but i got the 2nd.  The streets are smooth and wide and you feel like a rock start rolling through at 25+ mph.

NUTRITION - I actually exceed my target slightly and consume about 124oz of Perform, maybe 6oz of water, 6 powergels, 2 stinger waffles.  I eat about 2240 calories, or about 430 calories per hour.  Stomach felt good overall the whole way.  Never hungry, never sloshing or too full.  I just kept taking food.   Perfect.   Maybe the most important element to IM racing.  They say it's the 4th discipline in long course.  So far, I seem to be nailing it.

Bike - 2nd lap
I start lap 2 and I see Scott Iott up ahead.  So I'm sort of hoping that maybe he went out too fast and is already in trouble.  A few miles later I pass him and he tells me he got stung by a bee.  I'm like...damn that sucks, but it turns out the impact of that was detrimental.  Just like getting a flat, mechanical, crash... that's not how you want to beat someone.  I want to win because everyone showed up and had their best race that day.  Pretty soon we're into a group of 4 riders.  We hit the rollers going into Mt Horeb and it's yo-yoing really bad.  I feel like the overall effort is too low, so I finally roll past the group... look down and see 360W... and it jumps to 400W cresting a hill-watts....Ugh...not good.  I settle in at the lead.  A few hills later Scott rolls around and asks how I'm feeling.  I settle in behind him and try to hold what I thing is 7m... or 4-5 bike lengths.  We hit another roller and I ease off but roll up just into his draft zone.  I do the wrong thing and let myself roll back and hope it goes unnoticed.  In reality I'm supposed to either 1) ride 350-400W to pass him or 2) anticipate the hill and open my gap as large as needed to stay out of his draft.  I do neither and guess what.... there's an official wit ha stopwatch.  Say I was in the draft zone for 1 minute... so not just a stop and go, it's a red card.   F***!   I told her I though that was still 7m... and after the race one of the others guys through that was marginal too.   But it's illegal to argue and honestly I'd rather so them calling it tight then no officals at all.  I saw more officals in that race than I've seen in maybe all my triathlons combined.  But that's what happens when your at the front of the race going for Kona slot.   Fair enough, I should know better.   She nicely explains I have to report to the next tent.  It's my first penalty ever.

When I pass Scott again on a hill after Mt. Horeb.  I tell him about the penalty..  he got a good laughs.  I tell him "like you needed a 4 minute head start on the run".  I love racing with these guys.  Serious, focused but can have a good time doing it.   Honestly, if it was legal, I would have just assumed ride side by side up most of the climbs and chatted with a few of these guys.  Actually, now that I've done an Ironman, draft legal would make for a race that's more fun with some really interesting tactics.  A lot of time the race just felt like a long training day, except for the crowds, aide stations, transitions and timing chip.

I pushed the pace and took a few risks on the descent on Garfoot and pushed the pace just a bit on the flat section to Cross Plains.... and stopped at the penalty tent.  Duhm...duh, duhm, duhm, daaahhhhm.   I told them I got pinched for drafting, red card.  She hit the stop watch and set it on my seat.  I stretched out got a drink and chatted with them for a bit.  They were glad I wasn't all pissy and complaining about it.  Hey, its' part of racing.  You either ride far away from people, or take that risk.  about 30 seconds later I see Scott roll past.

Over the next 30 minutes I put down my highest wattage of the whole ride and sail through the sister.  I have tons of energy, feeling good and the crowds are now really thick and your hitting lapped riders.  I feel almost guilty just spinning up, hitting my watts, eating a gel, getting a drink (no aero penalty to refuel up steep hills).  I never stand up on the climbs other than to stretch out a little over the top.

I make the turn onto the stick and I'm all alone.... like really alone.  Feeling a little tired finally.  But legs are still strong overall.   We have a tailwind now so I take it easy and hold the watts a little lower.   Looks like I'll ride just over 5:05 but under 5:10.  I'm good with that with the penalty.  I pass 2 or 3 female pros, but otherwise see nobody for 40 minutes.  I have clear road for the turns around Alliant Center and the bike path.  I go a little aggressive, but not too crazy.  I get 1/2 way up the helix and realize I forget to get out of my shoes.   oops.   I hit the dismount like a little fast as usual, but stay on my feet.  I head indoors.

Looking at my numbers later... I laid it out there on the bike.  If I rode any harder, I'd definitely been walking at the end.

TIME 5:08
NP - 231W
AP - 220W
IF - 0.75 (FTP 308)
VI - 1.05
TSS - 286

T2
It's a ghost town.  Almost a little weird being the only one there.  A room full of chairs and there's like 5 volunteers trying to help me.  The volunteers are awesome all day.  Really ,really awesome.  I say thanks at every intersection on the bike the last 15 miles on the stick.

I Get my bag go to the next room and find a seat.   No real rush.  I'm pretty sure I'm 2nd or 3rd in my AG at this point.  I have to "redo" one sock that was crooked.  Shoes on, volunteer puts my number belt on me, puts on my visor, hands me my watch... and I'm out of there.

TIME: 2:36

RUN
The race has finally started.  My watch is still finding GPS signals, but it's pretty clear I'm running almost like it's a 70.3.   Whoah...there horsey.  I keep easing back, and try and find a pace that feels like a easy training run.   The next segment is mostly down hill, but I ultimately think I ran just a little too fast those opening miles and will pay for it later.  A 7:20-7:30 feels comfortable.  The dream of killing a 3:05-3:10 seem unrealistic.  I'm confident a solid 3:15-3:20 will guarantee a Kona a slot at this point.

I pass Daniel Bretscher going the other way around I think mile 4 or 5.   I clap and cheer and little.  He responds back with a "go Mike".  I think he's in 3rd, but not far behind and looking damn strong and focused.  I sense he's ready to take control of the race.

 I see 1 guy way ahead and over the next 4 miles slowly reel him in. He's in the 40-45 AG and Quebequois (French Canadian).  His name was Thierry (Guertin).  I start up a conversation and we end up running mostly together and chatting on and off for about 8 miles or so.  Wow, that makes the run go by much easier.  Ultimately it's a relatively easy run pace, like a training run.

Around mile 8 or so, we catch 1 guy walking...38y/o... I think its' Justin Henkel.  I've never met him so I can;t comment on what happened.  He's a very fast former pro and was a real threat.  Maybe over biked, nutrition, hard to say.  Stuff happens.  He must have killed the bike.  But looks like he's done for the day.  Up ahead I see a light blue trisuit... I'm floored.  I'm thinking no, way, it must be a pro or female with a similar girly light blue race kit (unlike my totally masculine purple one).  We next catch the leader in 40-45.  1 mile later I pass Scott walking up a hill.  I honestly feel bad.  Even a Kona slot is slipping away for him and he was on pace to win the AG.  That is not the way I ever wanted to beat him in a race.  I honestly had dreamed of the opportunity to be side by side most of the run in a real dual.  I later find out the bee sting made his foot totally numb.  He toughs it out for a 10:30. I honestly figured he had DNF'd.  Nothing wrong with trowing in the towel when a Kona slot is gone, there's nothing to gain, and you've done this race 3 times before.  But huge props to him to toughing it out and finishing.

State Street is rocking.   Hard not to run too fast here.  I see my friends Barb & Mark dressed in purple (great idea for those shorts I know what to look for).  Hard to even hear them.

Around mile 10 Joe Morrow streaks past.  Met him on Facebook.  Told him that he's the leader of the AG now.  I think he's totally shocked.  I tell him good luck, he's killing it.... but of course wonder if he'll blow up.  At the end of lap 1 turn round I get confused, read the sign wrong (not sure why there was no volunteer standing there... folks are a bit tired that late in the race and not thinking clearly).  I start heading down the finish chute (ahead of the 1st pro mind you).   I go 20 yards in and realize oops... this isn't right and turn around.  I catch back up to my runny buddy.

Thierry and I run together through about mile 14 or so and I slowly pulled away on a couple downhills and never saw him again.   I find out he faded really bad and just missed a KQ finishing in 6th.  That's hard. Great guy.   The next few miles are a blur but my quads were getting tight. around mile 15 I get a hamstring cramp.  I literally say out loud "no,no,on,no,no. no".  No way my dreams and ending here.   Hell no.   I massage it out while walking a few steps (always keep going forward).  It calms down and I continue on at a slightly slower pace.

Aide station get more challenging with lap traffic.  Downhills hurt, my quads are getting really tight and inside my thighs feel on the edge of cramping.  But I try and think positive thought, keep my form together, keep my legs going.  It's different than 70.3.  In 70.3 racing and Olympic, it's a cardo limiter and fatigue together.  You are just tired, worn out, energy levels are low, legs lose their sharpness.   But in this case, leg fatigue was incredible.  Not cramping, just very, very sore.  My energy levels were great.  I wasn't thirsty or hungry.   Stomach was taking whatever I could put down.  My mind wanted me to run faster.  My internal governer said it was time to go faster and run that negative split.  But my legs couldn't do it.

The shock to me was that my hamstrings were tight, but my calves, Plantaar faciitis, shin splits and hip flexor issues I'd had here and there in training were fine, perfectly fine.  Hell, my calves aren't even sore.  Makes me wonder if I'm running differently somehow off the bike than I do in training.

NUTRITION - I tried to grab all the fluids I could.  My stomach was a bottomless pit and seemed unaffected by when I put down.  I usually drank 2 waters (probably 2oz per cup) and 1-2 performs or coke.  I also ate 1 gel each hour and ate 3 banana halves and even munched on some grapes at one point.  I really think my cramping, given all I was eating, was neuromuscular not biochemical.   Meaning not electrolytes.  Rather lack of the right training stimulus for those muscles.  I think more strength training and hill repeats will help the next time. I think the seated climbing possibly took it's toll as well.

I take ice at most aide station and dump it down my suit.  The hles in my Kinvaras seem ot work well. I never notice major squish.

Due to the hamstring cramps and quads shutting down, my pace clearly started dropping around mile 18.  I was shocked later looking at my file and seeing I only slowed by about 0:30-0:40/mi.  felt like 1:00.  Now it's just going aide station to aide station, yelling on your left even though your barely passing folks on their first laps.  I see 3 motorcycles with the lead males between them up ahead.   Daniel battling for the win.  I shout "Go Daniel, Kill it!" as loud as I can over the crowds cheering.   I know he's going to win.

SIDENOTE... The pros put on a great show in both IMWI & IMKY with epic battles for the win in the final pro races for these awesome events.

It's survival mode.  I'm getting to the line damit.  Gone too far to fall apart now.  The mile tick by slower and slower now.  I'm holding steady at 8:00-8:15 pace.  I'm still running up the hills...if you call baby steps up hills running.  Downhills are brutal but I embrass the pain and let it fly.  Free speed and my hamstring don't care about downhills.

1 hour left.. I can run 1 hour.   NBD.  10k left.  I can run a 10k... that what people say?   Yup. that what you end up thinking.  5.2mi, 4.2mi, 3.2mi.... just 5k.

Around 2.5 miles out I hear someone yell in a vice as deep and loud as Mike Reilly (I'ts Aaron Apter from Facebook) "How bad do you want Kona!".  I literally yell out "ahhhhhhh" as loud as I can and pump my fists together.

24mi mark and you are heading back into town.  You start to feel the emotion.  All those training days, all that work, time, laps in the pool, miles on the trainer in the basement, running in heat, cold, snow, treadmills.  Whats more, there was the pressure and anxiety.  This was really my only shot... yes another "one shot at Kona".   But I'm not as talented as others in my age group and I can't commit this amount of training year in, year out.   This was it.  That was my chance.  My 1st IM and I know I had to probably go 9:45 or better.  And here I am.   I'm doing it.  It's so close.  Almost tearing up.  I'm 1/2 smiling, half grimacing in pain.  My legs are gone, totally gone, I'm rubbing out cramps every 1/4 mile but not stopping.  I skip the last aide station, it's crowded and hell, what's the difference now.

Last 1/2 mile!!!!   It's uphill, but the crowds are there, I've got this.  It's the same road I ran with my daughter Sat. morning in ironkids... I think I'm running the same 8:30 pace she was.  I start to soak it in and I'm clapping and smiling.  1/4 mile and there's special needs and the last turn to the end of the lap.  I didn't even have a bag there.

The last 100y is awesome.  You're a rock star!   You finished...high 5's to the crowd as I jog it in.  Both fists in the air and I'm yelling, shouting.  (I need to find that video).   And I hear it... "Mike Girard, you are, an Ironman".... and I'm going to Kona!  I'm still standing, but not by much.

RUN TIME: 3:21:16

FINAL TIME 9:37:34

15th overall
4th amateur
2nd 35-39

Took a bit to find my wife and friends... It so loud and my voice was gone at the finish, that I had to get a stranger to go bring them over 100' away.   Then I kneeled down to get a photo with my daughter and needed 2 people to lift me up...I had nothing in my legs.  Finally I saw Daniel Bretscher...IM champion Daniel Bretscher... 200' away and tried to yell his name... as I couldn't jog over there... Great now I know what it's like to be like 90 years old.  Congratulated him and got a picture with him.  Was such a huge help riding the course with the champ.  He trained his ass off and it paid off.

Looking at my results, it's just like my friend Josh Madsen says, I just get stronger as the day goes on.  87th out of the water (including pros), 22nd off the bike, 15th at the line.  I passed Thomas Gerlach out there.  I told him "Great effort Thomas, great effort".  I knew he laid it all out there to get 6th place or better.  The pros race a different race than the amateurs.   No shame in a DNF for them...or anyone in this long race. But there he was finishing it up walking it in.  He's raced I think almost every weekend since April.  Insane!

.... And now I understand.  Why people do this.  Nothing like it.  Yes the NBC coverage of Kona I've watched 10 times in my basement on the trainer believe it or not really does capture some of the reality of racing when he asks "Why this race, this distance".  I've won a local Olympic race and that's really cool, being in the lead and winning.  But nothing like this.  The most amazing athletic achievement of my life by a huge margin an all around my best race of the year in execution and pacing.  Not a dream race and I have a faster race still in me.  But on that day, I nailed it.

I got a chance to chat with Joe Marrow and the other guys in our age group.


TRAINING - You can check out my blog.  But I'll give you simple the summary.  Self coached.  I used the Traininpeaks Virtual Coach as a guide and was a "Student of Slowtwitch" and learned a lot by reading and consulting with other fast age group athletes.  Another fast guy, Scott Bowe told me that long rides were really important and why.  It made sense, so I changed my plan and threw in a few more long rides.  I followed roughly the BarryP plan and only did 1 20 mile run, 1 18 mile run and 1 17 and 2 16 mile runs.  Nothing else over 12-14 miles all year.  I overcame an Achillies injury back in Feb. and have some lingering plantaar faciitis.  Consistency is king.   I'm taking a 2nd day completely off in a row for the first time in maybe 3 years.  I utilized the Performance Management Chart to guide me in my builds and taper and measure my overall training load using the TSS tools for bike, run and swimming.  I ended the season with a FTP of 308, threshold run pace of 5:45, threshold swim (1000yTT) pace of 1:21.5 (in a warm, humid 82-83F pool).

What now?  I have a local 1/2 marathon in 5 weeks I'll do.  I thought about doing the Des Moines Marathon, but I'm just not interested in an open marathon unless I can focus on just running.  I could probably train half heartedly and run maybe suffer through a 2:50. 1/2 marathons are more fun and compliment IM training better.

From there I'll have to put together a schedule.  Probably do Pigman 1/2 in August and maybe my wife lets me do NOLA 70.3 with Josh Madsen in April.  I won't be in top form.  But should be able to put a good race together with what I know now.

Other goal for next season is to take my success and put it towards another fundraising campaign for Lupus Foundation of America.  I'll include all the original donors on my trisuit, but add the new ones.  This suit is going to be loud.  I'm going to find someone that can do something totally custom without ordering 20 suits.  My goal... a lofty one, but make it bold enough that I have a shot at making the NBC coverage, at least in a short snapshot.  I might get my graphic artist cousin in Michigan to help me possibly.

Phew.  do I have any time goal already for Kona... sure.  I think I'd like to run sub 3:20 (despite the heat) and bike around 4:45 for a sub 9:20.  Not overly ambitious, but realistic.  I'll need more power, to swim a lot stronger and maintain the run and acclimate to heat.  Sure that's oversimplified.  But what the hell.

One last summary of doing an ironman.  It's not a hard race, but that's only because you've trained for it.  It's a nearly 9 hour SBR training day with a 10k race done with a pair of knives sticking out of your quads.

I'll post some more thoughts later this week.


Run & Ride files for the data geeks like me:

http://www.trainingpeaks.com/av/PCOIM5545SUS5Q54RGZJRZVJMI

http://www.trainingpeaks.com/av/W273AV32FP3VCAMY7XPNKWMLOU

Ironman Wisconsin Here I Come!

Well it's here.  The road top Kona passes through Madison, WI this weekend.   In 96 hours I'll be nearing the end of the swim.  Probably thinking WTF did I get myself into.  806!   That's the number of hours I will have trained from Sept 10th 2013 through Friday morning.  That's right around 2h15m per day on average.  That's not really so bad when you consider most Americans watch that much TV.  So there you go everyone has enough time to train for an Ironman.  It's just a matter of having the commitment and resolve to push yourself through to the get to the start line prepared and make it to the finish line.

I'm ready.  I'm mentally prepared to rub elbows the first 400y, just keep rolling buoy to buoy through the swim, nice and relaxed, execute my power and nutrition plan on the bike then find a steady pace on the run and push on through to the finish line.  While I'm interested in the position of my competition, I know that ultimately I simply have to put together the best race I can and listen to my body. While there's still that small bit of apprehension, especially the swim, overall I know I'm ready and I'm excited to see what I can do.  OT prove my fitness and see where 12 months... and really the last 4 seasons of training have taken me.

My projected splits (factoring in current weather forecasts):

Swim: 58:00-1:02
Bike: 5:00-5:10
Run: 3:09-3:20

Transitions are about 7 to 8'.

Finish time prediction:  9:16-9:40.

Yes, that's a very wide range.   But it's my first, and who knows how the day unfolds.  Odds are I go just under 9:30, but with good weather conditions, everyone else will be fast too.

I also don't want to forget that I'll by wearing my Lupus race kit as usual.  This time on my biggest stage of the year.

Thank-yous:
Huge thanks to my wife & daughter for putting up with my training this last year.
Special thanks to my friend Barb & Mark Smidt who will be cheering my on this weekend.
Thank you to Josh Madsen for being a good friend, all the support and loaning my his awesome Blue Seventy Helix wetsuit.
Thanks to fast 35-39 age group athlete Scott Bowe for racing and training advice.  He'll be in Kona next month killing it.
Thanks to pro Daniel Bretscher again for the afternoon riding the IMWI course and letting my pick your brain a little.
Finally a shout out to all the awesome athletes and great bunch of guys in the 35-39 age group.  It's really made racing a lot of fun this year with such amazing, yet friendly competition.  I know I've been "poking the bear" all summer.  But this weekend, he's the veteran that does this race 4 times before... and I'm just the Iron distance rookie.  I expect to be humbled. but look forward to the possibility of a very close race.

Good luck to everyone racing this weekend in Madison!!!

Weekly Wrap-up 09/01/14

Week 2 of Taper down.  Last 5 days of workouts left.

By the Numbers:
Swim: 2h51m, 12,300y
Bike: 9h32m, 205.7mi
Run: 4h21m, 33.5mi
Total: 165mm
Tss: 1088

The numbers are a little high as I had to defer my last longer ride to Monday.   Over, it's still a long slow descent that will accelerate the last 4 days.  So mostly maintaining.  

My legs feel pretty good overall.  My test swim in the he borrowed Helix felt great.  Swim feels strong,  a 7:15 run pace feels comfortable and 230w is easy.    I'm feeling more excited than nervous.  I'm sure that will jump back and forth.

Just 11 workouts left not including the 3 I did today.  I'll swim and bike every day but skip running wed, but will have a "harder" bike session.

I'll post 1 final pre-race post and go over final strategies.  I will add that I'm now paying less attention to my rivals and more on execution and making it to lap 2 of the run.  My race starts there I think. 

Weekly Wrap-up (early) 08/24/14

I'm writing this one a little early since i have a little time here.  I haven't done my trainer ride today, but I'll just include it in my numbers.

Taper week #1 - Now remember, this isn't a easy week at all.   "Taper" means less training load than my last build.  So more like 1150-1200 TSS instead of 1300-1400.  I'll actually move my fitness back up from my last 2 weeks, but won't reach a new peak in CTL.  I'll still fall short of that mark, mostly because my last build was shortened a little to race Steelhead.  This week is further complicated by being on call, so most of my training load was pushed to early in the week and less spread out.  I also pushed my long ride and last "bigger" day to Monday.  So my real taper starts Tuesday.  I think the key to taper is the duration that you TSB remains positive.  OR rather the length of time that your average training load (ATL) is sustained at a level lower than you cumulative average (CTL) is lower than your previous cumulative average.  The trick in your build is to progressively raise it to the highest point possible, then start a increasing descent.  Ending with doing very little the last 3 or so days, but more importantly, doing less about 15 days prior to that.

By the numbers:
Swim: 3h26m, 14,700y
Bike: 7h35m, 163mi
Run: 5h2m, 40.2mi
TOTAL: 16h03m
TSS: 1130
CTL: 157.9
TSB: 13.6 (8/25)

My overall CTL peaked at @ 169.1 on 8/02, 164.2 on 8/11 after Steelhead, 161 on 8/21, will peak again at @ 160 on 8/27 and then it's a steady descent until 9/07.  So one could even argue that my taper started on 8/03 and I've spent 5 weeks slowly descending.


IMWI Race Planning:
I'm been soliciting advice from Josh Madsen and Scott Bowe (both better swimmers than I..especially Scott) regarding the swim leg.  Scott is probably the best resource as he's done this race I think at least 3 times, maybe 4 and has been very successful.  Best plan now looks line lining up a little wide (closer to shore, further form the buoy, at the front and trying to stay ahead and away from the initial surge.  You'll see in photos that a few other "fish" do the same and you have smaller groups away from the main race line near the buoys.  So you swim a little farther in exchange for cleaner water early on.  After that, its' about relaxing and finding a good rhythm and just finding feet if possible and swimming straight.  The swim " is what it is".   Meaning if I go 58 or 1:03... it's not that important.  What maters is that I avoid burning any matches, and make sure I don't hurt the next 8 hour of racing just to go 2 minutes faster.  Those 2 minutes could cost me 15-20 later in the day.

Otherwise, I pretty comfortable on my nutrition plan, and my bike and run pacing.  I found that at Steelhead, I can still run fairly well even while taking in a lot of fluids.  I felt pretty thirsty during most of that run.  I probably could have drank more pre-race, and that's something I'll keep in mind.

So just 2 weeks...2 weeks.  I've been training since last October with this race in mind with my real training  plan starting in December.  My taper and execution was excellent at Kansas and given how rested I was, very good at Steelhead as well.  I'm hoping for an even better result on Sept 7th.  I'm more fit and will be better rested.  The next 2 weeks is focusing on mental preparation as much as anything.  Reminding myself that my longest 20 mile training run even on a warm humid morning, was at a solid pace, was negative splits and overall wasn't very hard.  My long rides got easier and easier as the summer wore on.  I'm very aero, so I'm getting good speed on few watts and my pace won't fall off as much if I ride conservative and I'll be faster on descents and on rollers where momentum is important.

Most important, I have a supportive family and friends that will be there on race day.  Even if I only see them a few times, I know they are there cheering me on... watching that tracker and hopefully enjoying the overall experience and excitement of the day.  You have 2500+ people out there that trained hard and sacrificed all year to get to that race, to test themselves, to prove that they can do this.  I plan to head back to the finish in the evening to soak in the atmosphere and the cheer on those finishing.... I'm sure my wife will think I'm crazy!  Hell...she already does.

Let me just repeat it one more time...
I'm going to swim 2.4 miles (farther than I've ever swam continuously before by at least 10 minutes)...
Then I'll get on my bike and ride it 112miles at a pace about equal to my 70.3 race at Pigman last year (factoring in the hills)...
AND then I'll get off the bike, put on my Kinvaras and run a marathon.  My second 26.2 mile run ever and only I think my 5th time over 20 miles or 3 hours.  The last time was I think 1998, over 16 years ago.
... then I'll be an Ironman, and as Scott Bowe told me... "go out, race your own race, execute well and you'll be at Kona in 2015."

Weekly Wrap-up 08-17-14

Last regular recovery week down.  I needed that after a hard training block and Steelhead.  Backing off the running and swimming helped the most.  Swimming was mental break.   Running was a physical break.  Now i can regroup and head into taper.

Now mind, you "taper" can be a little deceiving unless you have a reference from what your tapering from.   It's a taper from your last build.  Meaning you're not building, but you not recovering either.  You'll also doing training that more high intensity, and less volume to sharpen you overall fitness.  You are no longer concerned with your overall cardio base.  You want to hold that fitness level, hold that "punch" in your legs but get them as rested as possible at the same time and get your energy levels near their max.  If you do it right, you'l be climbing the walls like a race horse ready to charge out of the gate.  I was most of the way there at Kansas, but I'm more fit now with an even deeper base, so I'll taper even stronger this time.... and I'll need it to survive 9-1/2 hours at a solid pace.  What will really make a difference is how long I'll be at a positive TSB.   Previously I only raced after being positive for a few days.  This time I'll be positive for about 8 days.  I was only positive for 4 days at Kansas.  Biking specifically, I'll be positive for 7 days, but also only negative for 5 days in the previous 22.  Maybe this will leave me flat, but I think it will leave me really fresh and ready to fire on all cylinders.

Overall I felt really good on the bike.  Running a little less helps with that and mentally, Steelhead was a great springboard that really added to my confidence.  The bad news is that my rival, is also riding really well.  Maybe better than he ever has.  But hey, I love good competition.  I love to see everyone stepping up their game.  More satisfying if you have a good day and beat them or can come close.  Strong competition makes you better and makes your accomplishments mean just a little more.  Saturday I rode indoors and did "The Hunted".  My favorite of the 4 videos I own.   Short but hard, more steady efforts than sprints.  I destroyed my CP60 (best 60' power average) power record by 10Watts!   My previous best doing this session was 270W in June.  SO big, big improvement.  As a result I bumped my FTP up to 308 (no sandbagging my training load).   I came close to beating my CP20 as well.  Additionally, my HR seems to have dropped just a little at the same running pace.  My legs haven't been snappy, but I think I've gained some overall fitness.  I think that showed at Steelhead, in how I felt after the race (not as beat up) and how quickly I recovered.

By the numbers-
Swim: 1h46m, 7600y
Bike: 7h09m, 144mi
Run: 3h43m, 28.1mi
TOTAL: 13h18m
TSS: 818
Overall CTL: 157.8 (8/17)
Overall TSB: 18.3 (8/18)

This week I'm on-call at work.  Usually I time this with a recovery week, so it will have the extra challenge of getting in a descent training load with some unpredictable training hours.  However, my workouts are less specific, and more about getting in the training load I need.  I deferred my longer ride (3 to 3-1/2 hours) to Monday and I did my last run over 10 miles and one of my last runs over 1 hours this morning (remember I do frequency over long duration).  Training load over the next 8 days will be about 10-15% less than my last build.  So instead of a 200TSS/day average I'll shot for around 170-180.  Then step that down about 10-15% and a even bigger drop the last week.

Almost there.   Really just checking off the workouts at this point.  45 workouts left.  I think that's probably split about 12 swims, 16 runs, 15 bike rides.

One again, a huge thanks to my wife & daughter for putting up with my schedule.  Big thanks to my neighbors down the street for letting me use their lap pool.  Our YMCA is closed for 2 weeks for maintenance.   Great timing for me.  Though it's so hot, humid and miseable in there when the dewpoint is over 60F, that I just assume swim outside anyway.

Steelhead 70.3 Race Report

Finally had a chance to sit down and write up my race report.

I entered this race as "race ready package" with IMWI.  Seemed like a good idea back in Sept. 2013.  MY parents live in Michigan, so I'd put it together with a visit and maybe they'd even come see me race.  After I put together my annual training plan, it quickly became a "B" race.  Too close to IMWI for a full taper and rebuild.  I think you need at least 12 weeks between "A" races.  16 is even better.

I came off a 2 week build with 21 hours per week for both.  I had some solid rides, long runs and the highest swim volume since March.  I did however push my limits and get some PF in my right foot.  I shut it down early and it's been fine since.  I just went a little too aggressive in my run load with the long runs and some faster paced tempo work.

Race Morning:
Typical breakfast of oatmeal, greek yogurt, orange juice, banana, and coffee around 4:30AM.   Hit the road at 4:45 to stay ahead of traffic...less stress that way.  I had my bike checked, so 1 less thing to fuss with.  Rode the shuttle with tons of beach gear.  I got my wife set-up on the beach.  Our XL Umbrealla tent is awesome.  I forget the brand.  There were 3 or 4 others on the beach that afternoon. I kept sipping perform to top off hydration and calories.  I set-up transition including pumping tires, computer set, powdered shoes, and attached rubber bands on shoes.  Back to the tent and one with the wetsuit.  THe wetsuit is a Profile Marlin I just bought off Daniel Bretscher that week.  I tried it out in a pool at my parents house and it seemed to fit well and I swam well in it.  The only "catch" is that Daniel is a little shorter than me with larger calves and cut off 2" from the legs to make it fit better and speed transitions.  The good news is that it comes off easy, but I have small calves anyway, and a few ore inches would be nice.  Oh well, can't complain at $50 for a $350 wetsuit.

Swim:  32:02
I carried 8oz of perform in a plastic bottle and another gel.  It was about a 1 mile walk down the beach.  I found a few flat stones along the way and couldn't resist reliving my youth and skipping them.  I went camping 1-2 times summer with my parents at probably a dozen different state parks in Michigan, always along one of the great lakes.  This race was sort of a homecoming and I was looking forward to the wavy swim... I wouldn't be disappointed.

They let us warm-up near the pier side of the start.  Water temp fell great, nice fresh clear water.  Waves were nice rollers, no white caps.  Seemed like it would be a fun swim, though challenging.  I swam maybe 200 yards or so.  Nothing major.  I probably should have swam a little more and closer to the start.

I managed to get a spot up front towards the outside.  Gun goes off and I'm suprised to find that I have a step or two on the group.  I do a few dolphin dives and I'm side by side with the lead group.  About 100y in, disaster.  I suck in a wave.  Hard.  I chock really bad and struggle ot catch my breath.  The chase group swallows me up.  I get my breath back and find a easy pace.  My legs feel a little fatigued from the little struggle.  I just keep moving forward.  I move past the group and pretty soon, as usually, I'm all alone.  No idea where the leaders are.  It's hard to sight over the 1-2' swells.  Fortunately i pull to the left and the waves are pushing us towards shore to the right.  They are also coming towards us, so we're fighting the current.  It will be 2-4 minute a long swim.  I find a steady pace.   I'm kind of in damage control and just want to get to T1 at this point and get my time back on the transition and bike.  I'm pretty fast in T1 historically.  I end up swimming the exact same split as my rival, Scott Iott.  I never saw him running right next to me on the beach.   He;s improved his swim this year, so comming out next to him means i had a descent swim.

Transition: 2:24.   Grab my helmet, step out of my wetsuit and put on my sunglasses, toss it into my spot, grab my bike and I'm off.  I hit full stride and roll towards the exist.  Flying mount at the line, both feet slide in before my rubber bands break....wohoo first time ever and I'm off.

Bike: 2:09:05
My calibration message pops up... crap, forgot to zero the Stages PM.  NBD I just hit NO... uhohhhooohhhshittttt... i hit yes.  It calibrates while I'm pedaling.  My wattage will be crap.   Thinking quickly I power down and back up, unclip my left foot, hold the crank at 6 o clock and calibrate it.  I think I see a 887...but it could be 892... close enough.  886 or 887 is my typical value.   I pedal off and get to work, enough with this BS.

As usual, I resist the urge to go for the bottle.  I'm better off settling down, getting any air out of my stomach and waiting 15 minutes.  Legs feel pretty good.  I get through the corners and into a longer climb.  I hold around 280-300W and still feel good.  Crest the top and settle into about 240-280 through the rollers working through traffic.  Lots of yelling left, but not too bad overall.

Around mile 15 or so, I see a red Shiv roll past...I was waiting for that.  It's Dan Stubleski from the 2nd 35-39 wave.  I yell "go get em Dan".  He looks back, probably no idea who I am.  I push the pace up ot follow and as expected it's taking 270-290W to match his pace.  I ease off to let him go , but suddenly, there's Iott rolling past.  I say to myself "oh hell no".  I jump on the Stubleski Express...woowooo!  It's actually the first time I've ever really had to try and legally "draft" maintaining a 7M gap but still getting just a slight benefit, though most of it is mental.

So here we are, most likely 1-2-3 in 35-39 though Dan has a 4' lead.  I know i probably can;t rely on outrunning him, not without a taper. ... so this is it.  Hell, it's a B race who cares if I overbike a little.  A good opportunity to test my limits.  Daa pulls ahead a few times and the pace surges a couple times.  A couple stretches I'm at 90-95% steady for a few minutes.  Coming out of turns power goes up to 350-400 for a a bit.  On one climb just after dan fell back to take a hand-up, we bunch up and I take the lead for a bit.

Finally around mile 40, dan hits his stride and it's either ride at 280W or fall back.  Part of me now wishes I would have tried. I knew my run was likley to be uninspired, so I really had nothing to lose.  Although just riding 240-250 was getting pretty hard as is typical after 90+ minutes at 85%.

SO now Scott and I are on our own.  I take a few pulls and show him I'm not going away.  Finally around mile 50 I push up one of the last small climbs and without realizing it, I dropped him.  If I had noticed I might have pushed hard to pull a big gap and make him respond.  My legs still feel fairly good at this point.  I hang out a few of the last turns and hit the dismount line hot...really hot.  I stumble and just barely keep from face planting. I suspect the wind picked up and turned a little in a favourable way.  Bestbikesplit says I would have needed to ride at 90% to ride that time.  My Garmin says 245W AP, 252NP, almost identical to Kansas.  1.03VI. 0.83IF.  Hell I'll take it!  Smoking fast.  7th fastest split on the day, 3rd fastest amateur split.  I'll take it.  Especially since I feel like I could have rode harder.

T2: 2:37
 I fly into transition, keep flying and going and going and then realize of shit!  I'm turned around and my spot is WAYYY behind me.  I spin around and try and stay calm.  I see Scott running the other way.  Reminding myself that it's just a "B" race and nothing I can do about it now.  I get me socks on, visor, grab my belt and I'm off.  Put on my watch while running then try ot find my stride.

Run: 1:28:04
I try and find my stride, but I clearly don't have the legs I need for a 1:21... or a 1:23.  I'm thinking 1:25 at this point.  I can see Scottin thne distance and hope he falls apart but he seems to pull away slowly.  I Just try and hold a 6:15-6:30 pace and hope they come around.  Long story short, they never come around.  But the good news is that no cramps and I never fall apart completely.  But I'm mentally checked out and just trying to run 6:45-7 for the remainder to salvage a descent time.   The humidity is picking up and the sun is shining.  I'm pouring water over my head at every station, and feeling pretty thirsty.  Drinking a cup of coke and perform at every station. I'm tolerating it well.  So that's good.

 The miles roll past fairly quick. At mile 6 I pass the 3rd place female pro and shout some encouragement.  Her name is Jeannie Seymour and I start a streak now of running with pros with british or similar accents in 70.3 events (she's south african).  She thanked me after the race.  I think she was in a dark place and sometimes the little things push you on.

Overall it's a nice run course, but hard to get into a groove. There's just no snap in my legs.  I finally kick it up a little as I make the final split towards the finish line 2 miles out.  Feels very long as usual.  I'm happy to cross that line.  Validating a solid swim, killer bike and steady run.  I learn that even if I'm off on the run, I can still pull off a solid time.  Very pleased with where my fitness is and how my bike has progressed.

Finish Time 4:14:12, 4th 35-39, 5th amateur, 19th overall.   I was actually up to 12th off the bike.

I'm really looking forward now to IMWI.  It will be round 3, winner take all between Scott and I.  I think this swim gave me a little more open water confidence and I still swam a good time going at a steady pace close to what I think I can hold for 2.4 miles.  I may revise my target wattage after this.  In part because I think the worst I will run is around 3:30.  So it's worth the gamble to ride maybe a 4:55 and still run a 3:10-3:15.

Recover this week, moderate load next week then tapering off. Just 26 days!

Weekly Wrap-up 08-03-14

Final Build Complete!!!   I am fully "constructed" for my first Ironman race.  Now there's just recovery week, a race, recovery again and 3 taper weeks.  Piece of cake!  Name of the game now is injury prevention, and don;t lose too much fitness.  I'm finding that with my deep base, even dropping a run here and there and cutting back has little impact.

By the Numbers:
Swim: 3h52m, 16,500
Bike: 12h21m, 266mi
Run: 5h03m, 40.9mi
TOTAL: 21h16m
CTL: 167.3 (peaked on 8/02 @ 169.1)
Bike CTL: 77.2 (peaked on 07/06 @ 77.9)
Run CTL: 48.1 (peaked on 7/31@ 50.7)
Swim CTL: 40.6 (peaked on 08/01 @ 42.6)

The Good:
Bike is feeling very strong.  My 102 mi ride Saturday didn't feel nearly as hard as previous long rides.  It was cooler and the wind was lighter, so that helped a lot.  I paced it a little more evenly too.  What even better was that I still felt pretty strong on Sunday.  In the past I would have been crushed.  Some of that may be less or more importantly, my overall TSB for run/bike combined was lower.  So I think I raised the bar a little on my bike this last build since June.  It was more about specificity and focusing on long rides rather than harder medium distance rides.  I think that's more important going into my first IM.   Build the confidence and get used to the saddle time.  My run form feels really good.  My 15 miler seemed almost too easy.  I think running a 7:15 pace or better seems very doable at IMWI.

I also got in some much needed bike maintenance including a new 52T chainring, switching to the 11-28 rear cassette, a new chain and new der. pulleys. so I'm looking good now through the big day.  I also figured out a way to  get a very small bag with a 2nd tube, 2 CO2's and my multitool on my big without impacting aerodynamics.
 

The Bad:
I pushed the run a little too hard.  I picked up a touch of Platar Faciitis on my right arch.   I've had that feeling during some higher run volume weeks in the past.  I dismissed it as minor, but it really became acute on my short run Friday and was still lingering Sat. even just walking around. As a result I bagged my Sunday run and decided to sit it out and dropped my run volume a little on the upcoming week leading to Steelhead.


Reflecting back at all the work....
My PMC really shows how deep my base is.  I can drop the mileage on some of my runs and not impact my fitness much at all come Spet. 7th.  It's something I'll keep in mind.  The hard work is over, there's little to be gained my doing any more than necessary.  I managed to get in a LOT of solid workouts and really build my engine the last 10 months... and really, the last 3 years and I could even say the last 9 years... or even 21 years since I started competing in sports in high school beginning with track & field my freshman year of 1993... and I could add one more layer with riding bicycles as a kid 10 years before that.  Time to make that pay off.  So every time I did anything athletic the last 30 years has brought me to this point.


Looking to Steelhead:
The positive of shutting my run down a day early and backing of, means that I'll be more rested than planned for Sunday.   Not an "A" race, but maybe a "B+" race.  Whereas Geode was more like a"B-".  What kind of time do I predict.

Swim: Hard to call this one.  It's usually challenging.  Looks like a slight headwind pushing us out a little, so I'll say 29:30.
Transitions: I hear it's pretty long so 4:30 looks pretty typical....damn that's long!
Bike: BBS says 2:12 with the same 160TSS I rode at Kansas.  It's flatter, so that's a 0.85IF, as opposed to 0.84.  I think that's realistic.
Run: 1:20.  It about as flat as Kansas and will likely be just a little less humid and marginally cooler.  Figure I spent 10 seconds adjusting a shoe and probably paced a little uneven going out a bit hard.  I'm only looking to run 4-5 second per mile faster.  More than anything, just not slow down as much.

Where does that put me?  Still 10+ minutes behind Stubleski...haha, that ship will sail right past me around mile 25-30 on the bike and never look back.  He'll run 1:13-1:15 and crush all the amateurs.  But with Iott's improved swim, that puts me right where he'll be.  Possibly matching his splits the whole way.  He rode 2:12 & ran 1:20 last year off a 33:xx swim in choppy water.  He didn't have a good day at Racine, but he's always dangerous and I expect he'll show up ready for war.  I'm looking forward to a good battle.  So it's Round #2 then.  We're both more fit, but I'm not as rested.  Should be a really good one.

UPDATE: My total time would be 4:08-4:10.  I'd love to break 4:10...just because.  Also I forgot that Stubleski is in the next wave, so I should stay ahead of him until the run.  Then he'll pass me doing a 5:40 pace like I'm standing still.

I'll be doing the race in the middle of a summer family vacation.  Visit family in Michigan, then relax for a day couple days in West Michigan after the race.   Maybe a beach day or a day trip north.  Then our daughter starts kindergarten that Thursday.


Next post should be a race report.