Collegiate Nationals: Not a Race Report

Well I am a few days removed from my first triathlon of the season. The benefit to writing this now, is that it is still April, and I was able to test myself against some very fast talent. After much thought on the 14 hour drive home, I decided that writing a race report really is pointless to not only, you, the reader (mom), but to myself as well. Instead I would like to talk about everything that I have learned over the weekend and share with those that were unable to experience. 1. Traveling to a race is HARD! This was my first time traveling more then 4 hours to a race. A 16 hour car drive from La Crosse down to Tuscaloosa kept me up through the night Thursday and already fatigued going into Saturday. Lesson #1, prepare for your travels before you leave and setup a routine. I don't sleep in cars or planes for that matter, and on the slight chance I do, it is anything but restful sleep. I was absolutely exhausted Friday night at the pasta dinner, and thought I could bank enough hours of sleep Friday night. Wrong, the best sleep you can get before a race is two days out, which, unfortunately for me, was spent playing role of navigator/driver 2. I traveled with a group of 9 other athletes from school, and it seemed as if some of us were on different agendas. Some of us were focused on the race from the moment we left La Crosse, while others were on vacation the moment we left. My vacation was to start after I crossed the finish line and not a moment before. I was also one of the more experience triathletes on the trip so lots of questions were directed towards me. That is a role that I am not used to, and welcomed with both arms, but when I need to make adjustments on 5 bikes before I get to mine it is tiring, especially when unexpected. 3. Eating on the road needs to be planned out. I baked some banana bread, packed some bananas, and brought lots of fluids. That lasted me about halfway through the car ride. Then my diet was consisting of IHOP, gas station stops, and the pasta dinner. I underestimated what I needed to bring, and didn't plan my meals or think them out in advance...lesson learned. 4. Routine. This is something that I was told after I came back when talking to coach. There was absolutely no routine on Friday, intact we were mostly flying be the seat of our pants the entire day. This added stress, lost time, and more time under a baking sun without preparation. A little more pre-trave organization can go a long way. 5. Racing. Well the race may not have gone AS BAD as I made it out to be. My swim was standard, especially for my first river swim ever, and first open water swim of the year. The bike was everything that I expected, nothing special, but was a direct result of where my bike fitness stands right now. It was my run that really brought me down, especially after all the hard work put in over the winter months. Mentally I broke once again after I saw the watch hit 8:00 pace, just .5 miles into the run that was mostly uphill. I need to relax more on the run and be patient. It took me out of the race mentally once again and I need to work on this. By mile 4 I was able to regroup and finish the race in a somewhat proud fashion, but it was that mental breakdown and 3 miles after that really killed me. So there it is in a quick recap. I have already moved on and the focus is now on 13.1 on Sunday.

Lake Geneva Triathlon - Anatomy of a DNF/DQ

Well that makes two races in a row where I was both DQ'ed and DNF'ed, pretty hard to swallow for someone who has the refuse to DNF motto. But that motto comes with one exception and that is for medical reasons. Today was the day where that situation came about.

For those familiar with Frank Dobbs and the Lake Geneva Triathlon, it is correct to say that his races can be very interesting. I will skip that segment for another day, and trust me I have some very negative feelings for this race after the lack of safety that I saw on the bike course and the near misses that occurred. Anywho the race...

The swim was a simple out and back swim, and of course, it looked long, but seemed to be a GPS spotted 1.2 miles. As we went off two guys tore off the front and I knew that chasing them was pointless. I also quickly saw myself seperate myself from everyone behind. I started my own pace and seemed to be leading the pack in 3rd place. Halfway through the out portion a couple guys who were sitting on my hip took off and I let them go. I was feeling great, had a good rhythm and saw no point to push that in that part of the race. Just before we turned to come home I saw one of the more impressive sites I have ever seen in a swim. 5 guys working in tandem swimming in the "V" formation that you can find in the Might Ducks movie. It was an awesome site and they were moving! I latched myself on the side for a bit to join in this massive draftfest, but once the turn was made we were all seperated from each other. The return was mostly uneventful, besides the fact that we swim in the Olympic race, and Sprint race so it became somewhat chaotic coming to shore and I just swam wide as no one really knew where the exact swim in point was.

Transition was a mess and disorganized...and long. I took my time and got to my bike and leisurely got everything ready. My preclipped shoes really had no validity today, except for my perfect 10 mount that got the attention of some! Once on the bike I struggled with the same problems I have had all year, heavy legs, low rpm, high HR. We hit a big climb in the first mile and once I muscled my way over the ride really started. Some guys were just blowing past me and all I could think of was "here we go again, a great swim, ruined by a sub-par bike." "Wait a minute there are multiple races going on, and it looks like these guys are all Olympians (distance not the athlete)". "rock on" I thought and carried on my way. I told myself to focus on the ride and ride the first loop and just let my body to come me. I knew if I was patient it would and I could start smashing away when that happened. Sure enough 15 miles in and I was ready to go and took off from the group I was trading places with. Just like that I was gone and in the open on my own. It felt great to get a break off a pack and ride solo. First loop done and I was feeling amazing. I was on pace to go under 2:40 and keeping my HR right where I wanted it (150). Nutrition was on and I was ready to knock out the second loop.

Second loop was quiet and no one was around. I was either at the front of the race, or somewhere in the middle in a bubble with no one around. Then it happend, my right aerobar came loose. "F---!" I knew I should have carried that multi-tool with me! Oh well it was time for some McGyver-esque rigging and after about 10 minutes of tries, it seemed that I would have to ride on the bullhorns and get in an aero-tuck from there. Then it happened again. I was suddenly out of breath, like Tyson gave me one right in the belly. I looked down saw my HR at 152 and knew what was coming. 162...166...172...175...181. "Really? right now? When it's going this well?" I knew I had to compose myself and asses the situation. Mike your help is not needed here.

I knew I had to lay off the gas some to get my HR down back to at least 150. So I waited...and waited...and waited. I rode a solid 20 minutes with a 170 or above HR. "well f--- I thought" My ride simply turned into a "lets roll easy into T2 and see what I can do" Just then I made a left and moments later cyclists came from the right. "Well sh-- I did it again, and this time it's completely my fault." The olympic course and half seperate for a mile and I missed that segment, BOTH TIMES. Now I knew that no matter what if they didn't notice my race would have to be a DQ anyway. As I spun back home the realization came to me more and more, minute after minute that I simply had to take the DNF. Why?

Well in a post coming up I will go into further detail, but right now I am being tested for SVT (Supraventricular...whatever...tachycarida I believe) They performed a stress test on my Thursday and found my BP to be at 240 when I was at a 160 HR. Ok now I am at a 170+ HR. I am going to play the safe card here and call it a day, not knowing what my BP is, and that scared the hell out of me.

So that was it, decision was made that I cannot race until my SVT is diagnosed or corrected. I firmly believe that every race should be finished, but in a case like this, safety and health take precedence. So with that said I will take what I can from the swim and first loop of the bike and go from there.

As for my season, well it's the hardest thing for any athlete of any sport to do, but the best option is to sit out the rest of the year, or at least until I get a full diagnosis, or correction to the issue at hand. I have no regrets, some frustrations, but know that I will be back next year hungry for me, just in time for Ironman Wisconsin...which means one thing.

See you on September 9th 2012!

BC

Racine 70.3

Well Racine has come and gone and after a few days of soul searching for answers I think I have come away with what I need to take from it. The goal was simple: have a solid and well paced effort of swim, bike, run, and an added bonus if all went according to plan to go sub-5. Well if any of you saw me on the run course you know that simply did not happen. Infact I put in my worst performance-to-date in any triathlon. What happened? No I did not over pace myself on the bike, I did not succumb to the blisteringly hot heat, I wasn't off in my nutrition, I simply failed in the mental process, and it all started in T2.

Going into the race I felt that a sub-5 performance was well within reach, that was until the forecast came out, and I decided that forgetting about a time goal and simply focusing on a solid effort all-around was the goal. My training leading up to Racine had some small hiccups, but nothing major, and come race week my body started to really come around and feel fresh for Sunday. I had an easy run Friday and my legs felt fresh and ready to go for Sunday. I have worked on my run a lot this year and I couldn't wait to show it off.


Swim 2010-35:55, 2011-33:15
I started in the front row of my wave, and as suddenly as the gun went off I found myself falling towards the back already. With the shallow start I tried to fight for position walking through the water, but after some quick dolphin dives I realized it was too shallow and crowded so I started to swim a bit early instead. We rounded the first buoy and set off for the swim parallel to the shoreline. As I sighted I noticed a small group of swimmers take off. The lead pack that I wanted to try to hang with was gone and I was leading the chase pack. We quickly all took our own paces and spread out, while another Ag'er and myself got into some clear water and swam the course mostly side-by-side. My pace was easy, my sighting was great, and I was getting some lessons in drafting as well. Everything was going well, and I felt a lot stronger then I did last year, and more importantly swam and even effort throughout the swim. We started to reach shore and I wanted to swim as close as I could to avoid the long walk through knee deep water, but still walked a decent portion back into shore.

T1 2010-3:18, 2011-2:27
I took T1 as easy as I could and even walked parts of the beach to avoid my HR spiking to high so early on. Mission accomplished and I have a transition that was not only a minute faster then last year but twice as efficient.



Bike 2010-2:40:14, 2011-2:38:34
Once on the bike the plan was simple. Get out of town, start the nutrition and cruise through the first half of the ride. But just as the case in every other race this year, my legs felt heavy and I couldn't even seem to push easy gears. I tried to stay patient knowing that my legs would come around eventualy at some point. It took awhile but my legs came around as did my stomach so I could start taking in my nutrition. Just as all this was happening I could really start to feel the heat under my aero-helmet, my body instantly felt like a furnace and knew I needed to keep cool before the run. Note to self, do not wear an aero-helmet in temps over 95. Unfortunately just before this, my water fell off my frame and I was still about 10 miles away from the next aid station. As I got to the second aid station I took a water bottle for my frame and then used the second to pour over my body. I even poured some over my dome like helmet and realized that was just a waste of water! On the second half of the ride I was able to push some bigger gears, get my nutrition in, and keep my HR at the 145 spot that I had planned for, my patience lead me to have my body come around just in time. I was heading back towards T2 a little off pace, but feeling good, finished off my bottle of nutrition and ready to leave it all on the run. I had a perfect dismount amd passed a couple of other AG'ers while running into T2.

T2 2010-2:02 ,2011-1:44
This is where everything started to unravel for me and if anyone has heard about Rasmus Henning's blunders in T1 at Kona last year I was similiar to that. Being #61 my spot was near our reentry into transition, but I still managed to get lost in transition and ran past my spot by a significant amount. With my wonderful girlfriend Kate screaming at me and pointing to my spot I was able to find where I needed to be. There was no reason to rush through transition, and I wanted to take my time just as I did in T1 a couple hours earlier. Bike racked, shoes on, run out. I quickly realized just how much I forgot, gels, glasses, watch, and salt. I was only a few steps away before I realized this and made the turn around, but it was enough to get my excited, spike my HR, and leave me frustrated and anything but calm. I collected what I needed and heading back towards the run exit. Only this time my hands were literally full of stuff I was taking with me on the run. I knew right from the beginning I had it all wrong. I fumbled with my watch trying to put it on, while carry my salt in an empty fuelbelt flask. I decided to forgo mixing my gels with water and carrying those along in the back of my GG jersey and knew that was the wrong decision.




Run 2010-2:06:14, 2011-2:40:07
My plan called to break the run down into 4x5k run segments, and each segment consisting of one leg of each loop. Warmup the first 5K out, hold the 8:15-8:30 pace for the next 0K, and then finish with what I had left in me on my final 5K return home. With my mind still left in T2 all I could think about was running the full 13.1 ahead of me. I tried to focus my mind and get myself settled in, and by this point I reached the first "hill" of the course and I planned to take it easy, but knew I just had to walk. This happened again on the following "hill" and I was already losing my focus. Mentally I was doommed but I tried to regain my composure and forget about the first mile. After that the rest of the run became a demoralizing, embarassing, and defeating walk with run attempt after run attempt that never seemed to progress. My heart rate was never high, my breathing was completely in control and my legs felt great, but when it came to the idea of running my mind just simply wanted no part in it. In all of this confusion I had lost my focus, was concerned about how my pace was off. Far too early into the run I gave up on myself and rationalized the thought of just getting myself to the finish was now my goal. I finally came in after a 2:40 run split, yup I out-split my bike from my run and even my bike was a bit off.

With all that happened on Sunday I was given a harsh dose of realiaty with just how strong you need to be mentally, and focused as well to have a good performance. In my short time in this sport of triathlon I have seemingly learned how hard it can be to focus on this distance for 5-6 hours continously. A big thank you needs to go out to all GG'ers on and off the course that offered words of encouragement to me, to hang through the run, some offered for me to try to run with them, others telling me to keep positive, all the support made Sunday much more bareable and enjoyable for me. Ultimately this was the hardest race I have gone through mentally, and the thought of pulling myself out came into question more then just a handful of times. I do have a strong "Do Not DNF" rule that I have to keep and was able to cross the line...eventually and kept my record intact. But hey my lime green sunglass frames seemed to be a big hit on the run, so they will be making their way out of my bag again soon!

Triathlon season is underway...

Well within the past 2 Sundays I have raced my first 2 races of the triathlon season. I can now gauge much better where my fitness stands and what needs to be done as I head into the bread and butter of the season. Here are some quick RR for your enjoyment.

Lake Mills 2011 1:15:17/2010 1:20:44
This is quickly becoming a favorite season opener for me, as most of the state of Wisconsin shows up for this sprint. It is always a good field, with most of the pro's and elites giving the sprint a go as well. I raced here last year, so this race was a good measuring stick as to the progress I have made since last June. The tradition of this race is slowly becoming to see how far I can be away from the race the night before. Last year I was at a friend's wedding in Wausau with a late night drive to Madison, and this year we decided to stay home here in La Crosse and do the 2.5 hour drive to Lake Mills at 3 in the morning, it's a great way to warm up!

Swim: 2011 6:38/2010 7:53
The swim was wet per usual and us 25-29'ers were mixed in with the 30-34'ers. I did a quick couple of dolphins dives and decided to sprint to the first buoy and try to get some sepereation, mission accomplished. I noticed a couple of swimmers who took of, but I was able to settle in without killing myself in the water and create a small gap on everyone else. The one thing I need to work on with these short swims is keeping my stroke long, as I do with sprint's I get excited and my stroke shortens up a bit. Once I reached the beach I took a quick look back and noticed only one guy on my tail. A 1:15 improvement on less then a 500 meter swim shows some big improvements for me in the water.

Bike: 2011 44:45/2010 46:40
I was stoked to get on the bike as I knew I was much stronger at this point then I was last year. I had a great flying mount and was able to get in my shoes and start pushing almost immeadiately. We rode out of town and I quickly caught one AG'er and was able to push higher speeds. I rode about 22.5 for the first 6-8 miles and was feeling good, then my power seemed to fade, and suddenly I felt like I was going backwards as a handful of AG'ers caught me and overtook me. I can not explain what happened, or know much of what happened, but to me it seemed like I just simply could not push the pace I had hoped for. I was able to keep a group of 4 within my sights all the way into transition, but with my poor running skills I knew taking a top 3 in my AG might be out the window.

Run: 2011/2010 22:37
I was starting to dread the run on the bike, because I felt like my legs "just didn't have it". I decided to simply run at a pace I would be able to hold for just over 3 miles and try to not look at my watch. Within the first mile I was able to catch one in my group. Holy smokes! I was actaully passing people in my AG, this has never happened on the run. I past the first mile took a glance at my watch and saw a 7:00 min/mile. By no means fast, but for me I was a bit surprised. Mile 2 came and went with my pace and stride still strong. The AG'er that I passed earlier was hanging on for dear life behind me and I was ready to sprint it out at the end. Mile 3 came and it sucke towards the end. I hate short sprints as you are so focused on getting to the end, but it always seems to go on longer then you think. We ran off the trail and I could hear the guy behind getting ready to make a charge so I just took off at a blisteringly slow, barely under 7:00 min/mile pace. The damn bugger passed me with about a tenth of a mile left, but I was able to hold on to finish with a solid sprint finish.

A 5 minute PR and improving my times across the board had me happy with my effort. I am trying something new this year and not racing with an official race time on me, just my split times. Had I known how close I was to going sub 1:15 I might have taken off earlier in the run, but who knows I may have blown up as well. I ended up 60th OV and 12th in my AG minus a few of the elites. Overall very happy with the result, but bummed with my bike time. I am really hoping to contend a bit more next year with some more speed worked into my training.

La Crosse "Got Energy" Olympic
This is now my "hometown" race and my first crack at the Olympic distance. I have heard many great things about the distance and was excited to give it a shot. A small field of 80, with many of the states elites and top racers having raced the day before and a quick check into previous years and I thought that I may be able to podium or crack the top 5. I podium in my AG would be almost garunteed with a field of 4 ready to toe the line, this was not the time to be the odd man out or the slow man in the group!

Got in my car to drive to the race and the temp showed to be at 54 and be the time I reached the race we were looking at 47. OUCH! I rode my bike from the car to transition and by the time my 2 minute ride was over I was shivering and my fingers were numb, NOT GOOD! I set up my transition and talked to the others around. A quick observation of few race wheels and only one disc meant either this was a poor man's race, or the experience level was down a bit, still plenty of Speed Concept's were to be seen, we are in Wisconsin of course.

Got into the water to warm up, literallly, and the fog was still heavy over the lake. Our swim start was actually delayed on hour because of this and it was a self seeded TT start. I found myself 12th back on the start when the annoucement was made the swim would now be the sprint distance so we could get the swim in.

Swim: 6:50
I took off with my usual dolphin dive entry and already the guy before me started to swim left, "ah dude we are not swimming that course, but okay" I was able to keep a bit more of a longer stroke and try to pull more water then last week. By the turn buoy back to shore I found the pack that led and was able to swim right through them. I excited the water with a clear ramp infront of me and heard over the PA "Our leaders are exiting the water right now" holy crap did I just pass everyone in the swim? As I transitioned into T1 I could hear the lead motorbike fire up as I stripped my wetsuit off and ran off with my bike.





Bike: 1:07:06
As soon as I got on the bike we rolled out of town and I learned of my position. First was no more then 200 meters up with 3 between which put me in 5th position. Of course with the TT start that might be different, I might actually be closer because I sure as hell was not passed on the swim! We rode out of town and I kept the lead cyclist in my view as we approached the first few rolling hills of the course. After the first roller I was able to make my way into 4th and excited to be in my strong point of the course. I was able to push high gears without too much effort, but my legs just didn't feel right. My HR declined a bit and was close to the 150 range of where I wanted it, but my legs just didn't feel strong. Once we got to the rollers I couldn't even stand on my bike, and instead had to sit and spin my way up. So much for making a move up the field. I relinquished my 4th place spot and had to settle into 5th, with a quick look back no one else was even close so I tried to just keep 4th to me as close as possible. Once we got to the turnaround I was able to figure I was 4 minutes behind the leader and everyone else was within 2 minutes. Just as we hit the turnaround my chin strap on my helmet broke and was now flailing in the wind. I tried to fix it on the fly but it wasn't happening, and so I tried to hide the straps so officials wouldn't see, with no such luck. Just as we were riding back into town we had one small climb left, and I was able to actually pop my chain off while on the hill. I had a quick fix, but I am sure that still costed me some time. Now my straps were obvious as I heard volunteers calling me out on it. I figured once I got back to transition I would be DQ'ed or be serving a penalty. I caught some of the sprint bikers going back intown town and with the 90 degree turns we were making I decided to ease off a bit, spin the legs, and prepare for the run. As I reached T2 I heard that I was still in 5th so my goal was to hold on. No penalty and no DQ!





Run: 51:07
Got onto the run and my legs felt better just as they did last week. Out and back wih 2 loops gave me many chances to check my position and how far the leader was up. By the time I caught the leader on the out and back he was now more then 6 minutes up so my goal was simply to hold onto 5th. First loop was uneventful and I was able to hold a solid 7:50 pace. But as soon as I hit the second loop a side stitch hit me and I had to walk for about 15 seconds and wiat for it to subside, and once I ran again my stride was much shorter. In the meantime I was passed twice, one was a man in a mankini....hmmm. I tried to put me head down and just run as well as I could, but my legs were not firing like I had liked them to, and my pace was slowly decreasing. In the last mile after being passed a couple more times a guy came right on my shoulder and passed and I tried with all my energy to run right on his side, but no matter how hard I pushed my stride wouldn't allow it. I cruised home the last half mile and already itching to try the olympic distance again.



After it was all said and done I finished 13th OV and 2nd in my AG. I fell in love with the distance and cannot wait to give it another crack. I also decided next year to go for the olympic double and race Elkhart Lake and La Crosse on back-to-back days. I already cannot wait.

It's now 4 weeks of a hard training block to make some adjustments and prepare for my first HIM of the year in Racine. Time to get back to work!

BC

Haunted Hustle Race Report

I went into this race with zero expectations and just wanted to finish the season with a good solid effort. My only expectation really was to run better then I did when I melted in May in the Madison Half-Marathon. I really was very laid back about this race, how laid back? Well I spent my Friday night until about 1am playing scrabble and drinking some of the wonderful Great Dane beer (not exactly the best way to hydrate). I woke up and arrived late and so as soon as I parked my car, I walked down to the race start and within an minute we were off.

Upon my late arrival I was seeded in the back half of the pack, so once again the first mile was about :30 off my mile pace that I was hoping to maintain, but this time I tried not to worry about a slow first mile and let it ruin the rest of my race. I just simply ran with the crowd and waited for things to open up and by the second mile the crowd was thin enough so I set into a solid rhythm and I found my pace.

The first 4 miles were through residential streets in Middleton and the only time that we would be exposed to any real significant elevation changes. I knew this going in and so I planned on running those miles just above 8:00/mile, but after the first mile I checked my watch and saw splits of 7:48, 7:51, and 7:52. This was a sign of good things to come, especially since my HR was in check and I was feeling great. I was curious to see how my body would hold up after the first 5 miles since I have only ran more then 5 miles once in the 6 weeks since Ironman, and I have been having small issues with my calves in those runs of 4 or 5 miles.

Mile 5 took us off the streets and onto a bike path for the majority of the rest of the race. At about 5 1/2 miles we hit a turnaround and this gave everyone a chance to check out everyone's halloween costumes that were strongly encouraged by the event staff. Forrest Gump took the cake on costumes, especially since he was in about 3rd or 4th place so even his speed matched up well with the character! I continued on with my race reaching the midpoint just over 52 minutes, exactly where I wanted to be, and now I realized my season goal of running 13.1 in under 1:45 was within reach My only concern was that this was now my longest run since IM and I wasn't sure how well I will hold up with another 6 miles left.

I made the last turnaround at about 8ish miles and soon after had a small pain start in my ankles. It was nothing major, but just had me a bit worried. My plan was to negative split the second half of the run, and to really push hard the last 5K. Once I got to that 10 mile mark I lowered my head and upped my pace slightly. I hit the 11 mile split at 7:44 and as soon as I passed that point I hit a small downhill and my ankles started to really hurt significantly. With two miles left, no races left for the season I figured now was the chance to just grin and bear it and finish the season as best I could. Mile 13 was slow and I couldn't put in that last surge that I was looking for, but I was happy to see a time more then 2 minutes under 1:45 (1:42:46) for the day. A 16 minute PR of my last standalone half-marathon and 2 minutes under my season goal.

Reviewing the numbers I realized this may have been my best executed race of any sort too date. My mile splits and HR each mile were all within about 10 seconds per mile and about 2-3 bpm per mile, talk about consistency! A great race to end the season, and to work off for next year. 2010 is officially in the books and now the preparation starts for 2011!

Mile 1 - 8:17/164
Mile 2 - 7:48/169
Mile 3 - 7:51/167
Mile 4 - 7:52/165
Mile 5 - 8:03/165
Mile 6 - 7:49/167
Mile 7 - 7:55/165
Mile 8 - 7:54/165
Mile 9 - 7:57/166
Mile 10 - 7:46/164
Mile 11 - 7:44/165
Mile 12 - 8:03/165
Mile 13 - 7:45/166

2010 Ironman Wisconsin The thoughts and rumblings inside an age-group athlete

It was an early rise at about 4am after one of my most restless nights of sleep ever. I got in a simple breakfast and then double-checked everything for about the tenth time in 24 hours. I rode downtown with my dad and Kate and thought about everything that I have put into this one day. We parked a block away from the finish line, which is a block away from transition, perfect! A quick walk up to the capitol to drop off my special needs bags for the bike and run and then I headed down to get body marked and wait in line for transition to open. I was the third person to get into transition and walked the ¼ mile distance to my bike alone. Got to my bike checked my tires…120psi just where I want them, loaded up the nutrition and fluids. I walked away from my bike knowing the next time I saw it I would be getting on it! Got inside to the Monona terrace and once again double-checked my T1 and T2 bags. Once I was done I found quiet spot with my dad and Kate and waited until it was time to head down for the start.

To be honest I could not believe how calm I was all race morning. Everything was going so well and it was very surreal that the day was finally here. For two years I had been a spectator looking in, and now I was the view of an athlete for the whole day. My family finally got down and we all met up. I said my final goodbyes on the helix and started the walk down to the water, getting my wetsuit on in the meantime. All athletes before entering the water have to walk over a timing mat to activate their timing chip so it was a bit of a bottleneck, and I was a little worried if I would be in the water for the strict 7am start. Right before I stepped into the water I turned around and could not believe how many spectators were up at 6:45am to watch the start, incredible.

Once I was in the water I floated right to the front line about halfway in between the shoreline and the boat ramp. I have always been fond of being swam over then having to swim over someone and being more exposed to kicks and accidental punches, so the first row was my spot. I checked with people around me and no one was expecting to swim better then 1:05 so I was in the right area…I hoped. U2’s “Beautiful Day” started and soon enough I heard “One minute until your Ironman starts”. Still I was not the least bit nervous. There is was laying on my back in the water, looking into the beautiful blue sky, on an absolute perfect race morning and looking over to the Monona Terrace, packed with thousands of supporters lining every inch of all four levels a quarter mile long. My time was finally here, I started my watch a minute early and then set my sight forward and just waited for the cannon.

“Boom” the cannon fired and we were off. The first couple hundred meters I must have been inside a magical bubble because I felt as if there was no contact whatsoever, or maybe I was wide enough to avoid all the commotion beside the buoys. I heard all the horror stories of people losing goggles, getting kicked, punched, or elbowed, and I waited for it, and nothing came. 5 minutes in and those nerves I thought would never show up did, and in a bad way. I had to stop dead in my tracks, tread water and let my stomach discard what I had consumed before the race, and all I could think was, calories lost, damn. That sick feeling stayed in my stomach through the entire swim and it helped bring in some negative thoughts into my head. Soon the excitement was gone and now my mind was occupied with thoughts of just how long a day it was going to be, and do I really want to do this? Reality had finally set 500 meters into the swim and I was already in a low spot your not supposed to hit until the second half of the marathon. The second loop was mostly uneventful I stayed wide again and sighted off swimmers on my left, oops I almost swam into one of the white boat buoys, NOT the orange swim course buoys, maybe some people are not the best to sight off (lesson learned). As we swam the back half of the course I watched the Monona Terrace pass by me. It’s one of those moments you just swell up inside and think how incredible this really is. Before I knew it I heard the rumbles of Mike Reiley and it was time to make the last turn towards shore and sight towards “large silver building” just above the swim exit. I promised myself to leave my swim behind me and get on with my day.

Once I was out of the water I immediately felt great. Maybe it was the crowd, or maybe it was the relief the swim was done. I got stripped and started my run/jog up the helix. I have always looked for an adrenaline rush that is better then when I ran with the bulls in Pamplona, Spain a couple summers ago and this was it! Friends and families were everywhere and lined every inch of the transition at least 5 deep. I must have had the biggest smile on my face and my family went nuts when they saw me, my attitude just change 180 degrees right their in a matter of seconds. I got inside the terrace grabbed my bag put my gear on and headed towards my bike. Being in the male 25-29 age group and having bib#259 my biked virtually had valet parking in transition. I was put next to the pro’s rack so I enjoyed a leisurely jog through transition barefooted and just took in the atmosphere that is Ironman. I grabbed my bike, headed to the line, mounted and started to get ready for the best 112 mile bike ride of my summer.

My bike plan was simple, take it easy through the first loop, don’t push too hard on the hills, take it a bit harder the second time around, and then spin my legs on the return home and get ready for my first marathon ever. I just had to remember to eat, eat, eat, and get the necessary fluids in which is extremely important, as I was using the bike to bank calories for my run after. The first RR tracks I hit and the first bottle I lost…oh well aid stations are every 10 miles so what is 10 miles without water? I felt good on the bike, really good, it was almost too good. I wasn’t going hard at all, passing others the whole way to Verona and my HR was continually dropping into the 140-145 range, right where I wanted it. I attribute this to a perfect bike taper done the three weeks coming into Ironman. I got to the 40 mile loop right on schedule, I was gaining position on everyone else, feeling great and eating exactly how I planned. After passing Verona I entered the most mind numbing 10 miles on the bike course (which we had to do twice) from HWY G to HWY92 full of false flats, and choppy roads, but I rode on still feeling great. I caught up to a training friend on met this summer, chatted about the swim for a little wished each other well, then went back to my race. The first significant hill of the day presented itself in Mt. Horeb, my endless training rides on the course throughout the summer told me exactly how to climb this hill and I did so in perfect fashion staying in my saddle, spinning effortlessly. I looked over to my right and there was my family again. I hit another aid station about 30 miles into the ride and then all the sudden my stomach started to rebel. “Uh oh” I could no longer take in any gels, and the pure sight and thought of taking in another was not pleasant. I tried to eat a Cliff Bar instead and my mouth dried up so fast I couldn’t swallow any of it. “Ok time to change the plan” I thought and so I planned to pick up a couple of bananas in Cross Plains. I went up and down the rollers of Witte Road with ease and then I pushed it a bit after the descent on Garfoot using the free speed I had collected on the descent to push the pace. Once I got to Cross Plains I grabbed a couple bananas but only ate one and dropped the other. I tried again for another gel shortly after, my stomach said “no”. Before I knew it I was at the climbs up Old Sauk Pass, Timber Lane, and Midtown Road and they were incredible. I have biked these road countless times the past couple of years, but this time they were full of family and friends on both sides of the roads screaming and cheering for us and even some running up beside us made it seem like we were in the Tour De France. Each hill I climbed I felt great and never saw my HR rise above 155. As soon as I entered for the second time Verona I felt like the course had thinned out magically and now I had Main St all to myself as I raced through town with crowds once again on both sides this time probably 10 deep and an announcer calling out my name “Ben Cagle #259 from Madison, Wisconsin” the crowd roared, I guess it helps sometimes to be the hometown kid! I stopped at the special needs bag pickup quickly to get my second bottle of Gatorade (about another 150 calories), and grabbed some combos, still nothing, my stomach could only take in liquids and bananas for some reason. Off I went and about 2 miles later my aero bottle cage broke off dangling right in front of my handlebars next to my front wheel on a descent that I was hitting about 35 mph on, NOT GOOD! Once I got to a flatter portion of the course I ripped that sucker off, tossed it to the side and went on. Once again losing my water bottle, and now I only had 1 bottle cage to hold my fluids so I kept my Gatorade (those were the only calories I could take in) in that. I finished my last tough climb of the day up Midtown road and I still felt great! How could I be feeling this good with not being able to eat for 50 or so miles? Once I returned to Verona the second time my energy level dropped like no other. I was tired, I wanted off my bike, and worst of all I still had 20 miles to go.

I returned to Madison and rode the last ½ mile or so with my feet out of my bike cleats and on top of my shoes for an easy exit off the bike. I spun one final time up the helix handed my bike off to a volunteer and was curious to see how my legs would respond to running on the ground. Maybe it was the fact that I stopped about 5 times on the bike, or that I took the last 15 miles very easy, but I have never felt that good after riding for that long on my bike. I was surprised by how good I felt, and my initial idea of taking a couple minutes in T2 to rest and regroup wasn’t really needed. I grabbed my T2 bad sat down, took my helmet off, put my runners on, grabbed my fuelbelt and off I went for the marathon. I saw the race clock just as I hit the run start, it read 7:29:xx. I wanted to be about 15 minutes faster at this point but “Great if I can pull out a 4:29:xx marathon I can break my goal of 12 hours” I thought. I was very pleased to be in this position given my slower the expected swim, and bike legs along with the problems I had on the bike.

I ran out to start the marathon (my first ever) and was immediately greeted by family and friends with a nice sign saying “Welcome home, now run a marathon!” yeah lets do it, I thought. The first mile is much easier then it should be as you run past spectators lining every inch of the capitol loop and State Street and I reminded myself to hold back. I still ended up ticking off a 7:45 mile, which was a lot faster then I had planned for, and only had to run another 25 miles. Once I hit the first aid station by the Kohl Center I established my rhythm and goal of running to each aid station and then walking through the aid stations. The miles started to slowly tick away and I was still feeling great. How could this be happening to me without eating for so long? I continued with my pace and soon was on State Street, just past the 6-mile mark.

am sure I started to pick up the pace here, but I couldn’t help it feeling so good and feeding off the energy of the crowd. I had ran the first 6 miles at almost 10 minutes per mile, the exact pace I wanted to hold for all 26.2 miles.

Soon I got off State Street and started the back half of the first loop of the marathon. This would be the hardest part of the run course. Running on a trail along the lake through a wooded area full of bends and curves that had me thinking if I would ever reach the 9-mile turn around. I kept to my pace and continued to walk through each aid station taking in fruit, pretzels, cookies and whatever else my stomach could handle. My original nutrition plan was now out the window and I was in full on “I want everything and anything my stomach can handle mode” Upon reaching the 9 mile turn around I head back towards the capital to start my second half of the run. My pace had now slowed down by about a minute per mile but I was still somehow feeling decent enough to pull through. Getting back to the capital loop came at the perfect time. The crowd support was amazing and helped me push through miles 12 and 13 rather easily. I hit the mile 13 turnaround grabbed my special needs run bag and deserted my fuelbelt as I was not using it enough and didn’t want to carry anything else. The only mistake I made was not take out my salt tablets, which I found out I would need badly for the last 13 miles.

I headed out for my final loop and the last 13 miles of the marathon. And then it hit me, like Clay Matthews coming off the backside for a sack. All the sudden I couldn’t move my legs, the mind said, “run” and the body said “no”. My stride shortened and even while walking wasn’t even that impressive. I was now being passed while walking by other people walking! I got to the stadium tried to run again, but still nothing. The only comforting part of this was that I was talking to someone who was on his 4^th Ironman, and was having his worst one yet, even the vets struggle. Once I was on Breese Terrace I walked with my dad,he could have not met me in a better place. We walked the length of the street together shared the events of our day, and then we took different directions and he said he would see me at the finish. I tried running again and still nothing responded in my legs. I don’t know how to describe this feeling, but it was so weird that my mind kept saying, “RUN!”, and my legs kept giving the brain the middle finger. My pace had gone from the magically 10 minute miles to a 15-minute mile walk. I was loosing time fast with no sight of the end near.

There I was mile 18, lying on my back staring into the evenings setting sun. My stomach wanted nothing more, and was now starting a mutiny against me. I turned over and puked whatever was left in my stomach. Just at that moment a kind spectator saw me and asked if I needed anything, “yes! I will take a cookie and coke please.” Boom! As if Houdini himself appeared he pulled out a can of coke (cold I might add), a cookie, and bag of endurolytes out for me. I got back up and resumed walking. This was the hardest part of the race for me, and while most have the hardest part come physically, mine came mentally in the realization that I would need to run 2-3 minute miles to break 12 hours. My time goal was now out the window, and for me that was a hard thought to digest. It was at this point that I told myself to just finish as strong as I could and enjoy the last 8 miles of this whole day and appreciate everything that I have done, I would go for 12 hours another time, but for now I had to finish the task at hand.

I found a small bridge about 50 yards ahead and promised myself when I was there I would run again. And then just like it hit me I was able to find my legs again, my stride was not impressive, but I was shuffling forward and getting closer to the end. A mile later and I was on State Street once again, and for a moment all the pain was aside, now with the crowd just carrying me forward. I found Kate and she ran alongside of me, I have to admit that might have been the best part of the run. Seeing just how happy she was helped my spirits tremendously. I exited State Street and set off for the long stretch on the Howard Temin Bike Path once again, the loneliest part of the run, but not before my sister caught up and found me. I could just see in her face how proud she was of me, and she was having a blast on Street Street drinking the afternoon away with everyone. She somehow managed to meet up with me a ¼ mle away from everyone else, obviously winded and a bit intoxicated, but nonetheless being a great supporting sister and running with me for a bit.

For the last 8 or so miles I adjusted the plan I decided to take each mile at a time. Mile 19 was the finish line, and then mile 20 was another finish line, they were small victories, but small things always lead to big things. All of the sudden I was at the last turnaround (mile 22), “time to take this thing home!” I thought. I was going to do it and just had to run 4 more miles, easy to say when it feels like someone is pulling the muscle right off the bones in your legs. I guess that is what happens after 136 miles of work. Mile 25, it was now dark and I planned on it still being light, but this was it the final mile. I have dreamt of this mile for the past year and know every inch that it lines up to the finish. I passed the final aid station, or as I know refer to them, free buffets, zipped up my jersey and just took in everything that is the Ironman atmosphere. Once again the street was lined 3-4 people deep probably the last third mile. I could not tell you what was going through my mind at this moment, or just how big my smile was, but I do know that my legs felt like they were running on a could, and as I got closer to the line the feeling of pride swelled up inside of me. I let the runner behind me pass me so I could have the final stretch to myself. My whole run down the finishing chute is really just a blur, but as I crossed the line I put my arms in the air and let out the biggest scream of pride and happiness I could muster at that point. It was done, and I was finally an Ironman. To know what it feels like to cross the line is something that you just have to find out on your own, I really can’t describe it in words, but boy was that a feeling of elation.

I was caught at the line by two volunteers who walked me all the way to the athlete exit where I was met with the best damn support crew one could have at this event. I passed on my finishing picture at first because there was one person who deserved to be in that picture with me. I grabbed my mom and brought her back for them to take our picture, she deserved this just as much as I did.

I took a quick visit to medical and weigh in at a whopping 162 pounds, I was 178 that morning. I spent a few moments in the medical tent and just witnessed the people who were coming in. With the favorable conditions this year one lady who has volunteered every year said this was the last chaotic year in the medical tent. Yet people kept coming in, barely walking, puking, looking like just came from a week in the desert. One guy next to me was so delirious I couldn’t help but laugh. One minute he wanted a cookie then next he was puking just as hard as a kid on his 21t birthday, at one point I think he was hitting on the nurse, but maybe that was him being so delirious. I exited the tent met my dad and drove home.

Kate and I returned at 11 to watch the final few come in. The last hour is pretty special seeing the people who were doing that for 16-17 hours. One man came in who was blind. What amazed me about this man, was not only did he do this without his sight, but he trusted 3 people to guide him from swim, to bike, to run to get him their, talk about courage! I wonder how he felt during the swim portion.

So here I sit sometime removed from Ironman and over the disappointment of not reaching my goal of going under 12 hours. I had a hard time with this for a couple weeks, and Kate along with others wondered why. Why you ask? Well it’s simple, being an athlete in training and consistently surrounding yourself around others who are, or have done the 140.6 mile journey you realize how possible it is. You make a believer out of yourself, and for me the 140.6 miles was a distance that I thought was crazy and one point. But then I started to bike 40 miles, then 60, then all the sudden I was biking over 100 miles. I learned to run, then run further, and I always knew how to swim. The training was about building up my abilities to cover the 140.6 miles in one day, and as soon as I realized that was possible I wondered how fast I could do it. I made the goal of 12 hours based on my training abilities, and the goal was just not some lofty goal that was never reachable, because I constantly proved it in my races and training, I knew that I could do it. Coming up short meant that at some point in the day I failed to execute how I wanted, but failure always leads to success later on. So in 2012 I will be back again, going for Ironman #2 and to take what is mine, the fire is already burning!

2010 Ironman Wisconsin By The Numbers

2200 Expected caloric intake during bike leg

1000 Estimated actual caloric intake during bike leg

777 Minutes it took to finish the race

354 People that passed me on the marathon

151 People I passed on the bike leg

16 Pounds lost on during the race

5 Miles walked on the marathon (Miles 14-18)

4 Times I had to pull over at aid stations on the bike after loosing my bottle cage

3 Minutes I spent showing the mile 18 marker what I had eaten that day

0 Times I thought that I wouldn’t finish