The Road to the Ironman – Looking back and looking forward

Well this weekend taught me plenty. How do these numbers sound to you? 1.2 mile swim, 56 mile bike and 14.3 mile run… Those who have followed these posts might notice these numbers are very similar to a 1/2 Ironman. So you would think I might be excited about those numbers as the Ironman is just right around the corner. Well let’s take this step by step and I will give myself a grade at the end.

Saturday: Goal 112 miles on the official bike course. Result 56 miles. What happened? Right off the bat I really wasn’t into it. It was all between the ears and that affected the whole day. I was slow I was sluggish and basically not a happy camper. No excuses just pointing out facts, two roads on the course were recently covered with stones and tar. A common tactic on country roads. Then over week’s the traffic mash this down fixing all the bumps in the road. Not easy to ride on a bike, you literally slide and when you add in downhills that you could easily reach 40+ mph it is a bit unnerving. To make things worse at the bottom of the first of these torn up roads there he was a biker lying in the middle of the road from a major wipe out. He was getting emergency help but the picture stayed with me for the rest of the day. Second point I went out with a ride and once again this person was way better than me. It does get a little disheartening when everyone you ride with is not just a little better, but a lot better.

The fix? Physically there isn’t much I can do to improve with 27 days left. Loosing a few pounds might help but that is splitting hairs. So I think I am going to look toward technology and installing a new cassette (the back spiky thing where you chain goes around with all the gears.) I have been told many times if I get a certain cassette it may help climbing hills.

Grade: C, I have rode 100 miles twice, I have rode the 42 mile loop 4 times that gives me the confidence to complete the ride portion. It will simply come down, to nutrition, my mental state and of course the hills.

Sunday: Let’s just say I needed some redemption.

Run: Goal a run around Lake Monona, according to the hotel map 14.3 miles. I woke up early and was out the door by 6 am. The weather turned cool and there was a breeze coming off the lake. A huge difference from the last week or two. So it started out well and it got better. Lake Monona stayed to my right throughout the run. The run started with one of the best sunrises I have ever seen on a run. As the sun rose above the lake there were just enough clouds that help shoot out these amazing sun rays. The run got better! As I ran I felt refreshed, strong and I had a smile. The reason? I think running in a new place instead of the same route at home had something to do with it and running just for the joy of running also had something to do about it. I have mentioned several times, when I swim, bike and run with no expectations the result usually is very positive. Running through the neighborhoods, catching cool breezes off the lake and glimpses of the capitol building made the time go by. As I finished the 14.3 miles I looked at my watch and it said 1:58:46!

The fix? Mental, Mental, Mental. There probably won’t be much left in the tank as I start the 26.2 mile run. Even just doing the marathon alone I have never been that good at, so how well will I do after 2.4 mile swim and 112 mile bike ride? You guessed right if you are saying it will be extremely difficult. Mental, mental, metal.

Grade: A+, I couldn’t have asked for a better run. Did I do 14.3 miles under 2:00? I think the map was a little fudged but I will take it.

Swim: Unexpectedly there was a organized swim in Lake Monona with the actual course set up, so I couldn’t pass this up. After my run, I gathered my swimming stuff and I was off to the lake. At the very least this would give me a rare open water swim, better it would give me an idea how I was going to do in the race. I never really thought I would swim the full 2.4, so doing 1.2 was fine and once again I learned many things. Swimming 1.2 miles in open water is a totally different planet compared to swimming it in a pool. You take it for granted that in a pool it is 25 yards, stop turn around 25 yards stop turn around and so on. Not in a lake and those buoys are very far apart. Second no clear water and no line on the floor to guide you. At best I could only see as far as my outstretched arm and hand. But here was the biggest thought of the day. On race day there will be 2,600 of us swimming the course, today I was out there by myself. I was never in any real danger, but when you are way out there far from land, by yourself it is just plain wrong. Every fiber in your body is screaming this is wrong! So that was the unexpected part of the day. Here I was a small dot in a very large lake, boats zooming around, water who knows how deep, let’s just say it was very interesting that I missed all those elbows and knees that I will be battling on race day. The second odd item, I was getting a headache from the swim cap and goggles being to tight. That has never happened and there really is no way of fixing that out there. It happened around at the 3/4 mark of the first lap. So to play it safe I stopped after one lap. My first thought once I got back on the ground… I HAVE TO DO A SECOND LOOP? OH MY…

The fix? As far as the cap and goggles, knowing that has never happened before, practice swimming in the pool with a cap so I get used to it might help. As far as the second loop, what was it about the run again? Oh yea, mental, mental, mental.

Grade: Incomplete, I have not done 2.4 miles in open water so this will remain a mystery until race day.

This weekend was an interesting weekend. Filled with highs and lows, filled with uncertainty and doubt, filled with hope and determination. Looking behind, I have no regrets on my training. I purposely did it on my own. That might come back to bite me, but the finish will be that much sweeter. If/when I do another one of these, then I can look to a coach if I am looking to improve. Looking ahead, there is still work to be done. In the coming days I need to get in at least 2 runs past 16 miles. Look to technology as a helpful tool to help me on the bike and those stupid hills. It might be nice to loose a couple of more pounds before the race, knowing that will be less to carry around for 140.6 miles.

The biggest challenge that still faces me, how to control the gray matter between the ears? It is simple, physically there is not much more I can do in 27 days. I have a pretty good hold on what I am going to eat and drink come race day. The simple fact is how my day is going to go is directly related to how I handle my thoughts and how I react to those thoughts throughout the day.

Totals:

Running Miles: 719.30

Number of Hours: 109:35

New shoes: 209.00 miles (for my record keeping)

Biking Miles: 1,686.00

Number of Hours: 98:25

Swimming Miles: 76.84 miles or 135,238 yards

Number of Hours: 33:05

Swimming laps (25 yard pool): 5,230 lengths or 2,615 laps

Weightlifting hours: 26:00

Stairs in Cancun: 1:05

1 pathetic game of volleyball: 1 hour

TOTAL HOURS – 281 hours and 35 minutes