IronMan Wisconsin 2009 - Finisher

Well, yesterday was IronMan Wisconsin 2009. My main concern going into the race was my inconsistent training and the bike. Overall I had a great day and finished somewhere in the 15:20 range.

Swim - I did not swim that much during the training, but I had put in three 2.4 mile swims - so I felt pretty good with the swimming. I started in the back of the pack and worked the inside of the buoy's in order to stay out of the mix. That worked good and I felt strong the whole way. Finished the swim around 1:31 compared to 1:26 IMWI07 and 1:43 IMKY08.

Bike - The plan on the bike was to go easy but consistent the whole day. On the way to Verona I decided to keep up the speed and cruise out there. Once on the loop I checked it back just a bit and made sure that I did not burn any matches. My goal for the bike was to get to at least 56 miles feeling like I just started. A few of my training rides went great and a few not so great, so I didn't know if this was possible. I ended up getting to around 75 miles before I felt any tiredness or anything else. I was certainly pumped that I made it that far and still felt very strong. I made sure that I kept within myself on the hills and just slowly made my way up. About 90 miles into the bike, I started to feel the bike quite a bit. I still had strong legs, but the tiredness had set into the body. You feel that you are done with the hills after the 3rd Bitch Hill - but not true - Verona to Madison has a few more. Finished the bike in 7:10 compared to 7:10 IMWI07 and 7:40 IMKY08.

Run - Coming off the bike I knew that I didn't have enough in the tank to have a strong run, so I made the decision to enjoy the run/walk. I had some GI issues, fairly minor, but still caused me to stop running and walk. I tried to run between the aid stations, but slowly the GI problems would stop me. At the turn around (13.1 miles), I felt better and was able to run for about 4 miles. I then started walking a bit and was not able to start running again. Around 5 miles to go, I was still walking fast, but I could feel my body giving up. I knew I'd make it, but it wasn't going to be enjoyable as I had hoped. I ended up around 6hrs compared to 5:20 IMWI07 and 5:40 IMKY08.

My only goal was (and always is) to FINISH - goal accomplished. My other goal is to continue to train for IronMan's and spend summers on our boat - goal accomplished (I spent 5 weeks on the boat this summer with little training during that time).

I ended up in the Medical Tent for about an hour with stomach cramps. I've had this issue after every IronMan - so I knew it was coming. The problem was that we walked up to the capital before it became a problem. At that point I had to lie down and soon they had a "gator ambulance" come pick me up. My blood pressure was very low at 70 / 30, but I had only lost 2 pounds during the day (which is awesome - too many lbs and your in trouble). Mrs TB brought the car down and I made a quick dash to lay down in the front seat (stomach would not cramp while laying down). I did not have stomach cramps on the run - just afterwards - but a bit painful.

I have a feeling that as I continue to do IronMan's and train as I do (inconsistent outside of IMWI07), someday I will DNF. I had plenty of room to finish this year, so all was good. But throw in some windy/rainy weather and the bike may take more out of me than I have. I'm willing to take that risk in order to keep doing what I enjoy - IronMan's.

It was also very enjoyable to "do" the IronMan with XT4. We never trained together and he was light years ahead of me in the race, but we kept in touch via twitter/blog/lunch/etc. Made it very fun.

So, 3 attempted - 3 Finished. Next up - IronMan Lake Placid 2010.

Status update

Well, my workouts have progressed nicely over the last 3 weeks. I'm now running 9 miles three times a week and swimming 1500 yds two or three times a week. Just working on the base and plan on adding in the biking when we return from our Spring Break vacation.

On Friday we leave for New Orleans on the train to get on a cruise ship to head to the Caribbean for a 7 day cruise. I'm hoping that you can somehow run around a track or something on the cruise ship, but if not I'll be on the treadmill. Normally on vacations my workouts suffer, but I just may have more time on the ship to get some in.

Looking forward to getting out of town.

Just a bit longer...

Today I started on the new schedule with a 90 minute 8.5 mile run. Felt very strong and had no problems with the distance.

On Friday I came down with a quick head cold that thankfully only lasted about 36 hours and then it was gone (or at least I hope it is now gone). Felt it coming on for a few days and kindof felt like a "runners" cold -- from time to time I get the feeling that a cold is coming on but it never takes hold. This mainly happens when I increase my miles/workouts.

Tomorrow it is back in the pool -- I know that once I purchase that 3 month membership, then I'll force myself to get in there and swim - it's not that IronMan Wisconsin is coming soon, it is not wanting to waste the money -- funny how that works.

For all of Oldest Mini's home swim meet's, Mrs Team BRAZO and myself were timers on the lanes. Hopefully some of the skill of those swimmers rubbed off on me.

Next week, change of pace...

Well, after running a total of 204 miles over the last 5 weeks -- it is time to change it up just a bit. Next Monday I'll buy that 3 month pool membership and begin the long slow process of swimming.

The plan as it stands now is to run 1.5 hours 4 times a week and swim 2 days a week. I'll start out just swimming 10 laps (500 yds) at a time and slowly increase the laps.

It'll take me about 13 minutes to complete the 500 yds. To explain how slow that really is -- Oldest Mini can swim 500 yds in 5 minutes 44 seconds.

Also, Oldest Mini can complete 2 laps before I complete 1 lap -- I'm about 1 minute 13 seconds 50 yds and he is 58 seconds for 100 yds (and 25 seconds for his 50 yds).

But he also just received his Varsity Letter in his Sophomore year (along with his Freshman year) and was named the most improved on his High School swim team (took 35 seconds off his 500 yds times). So, pretty hard to compete with that.

Looking forward to some swimming.

Quick update...

Doing the same thing that I have for the last 5 weeks -- RUN, RUN, and RUN. I'm still on the 75 minutes per day routine @ 7 miles per day. I'm getting to the point that I don't really get tired on the runs, only a bit bored.

I'm thinking next week I'll keep at the 75 minutes a day and not increase it just yet. The plan is to sign up for the pool membership on March 1st and then swim twice a week thru May. We have been putting off the swimming, but now the time has come to get back into it.

Off to the Cottage this weekend for some R & R.

Have a nice weekend.

The Need for Sleep...

After completing the 42 mile week, my body just kindof shut down. Not to the point that I could fall asleep during the day, but to the point that I just needed to sit in front of the tv and veg out.

I stayed up until 10PM last night and ended up sleeping until 8:00AM this morning. Normally I will sleep around 8 hours max.

This is what I love about working out -- feeling your body adjust/complain about the workouts. This is one of the few ways that I know that I'm making progress.

Feel great today...

Forty-Two Miles...

Well, this week I completed 6 days of running with 7 miles each day. Still on the treadmill running slow and easy to just build that base. Felt great on the runs (outside of boredom) and had no problems completing the runs. I do tend to get a bit tired in the early afternoon's but catch my 2nd wind later in the evening and I'm good to go.

Next week I'll keep on the 7 miles a day pace.

Building the base...

I've increased my daily runs to 75 minutes on the treadmill. This has been great but has created a bit of a problem. Instead of starting my run at 10AM and enjoying "The View" until 11AM, now I have 15 more minutes that I need to find some "keep my mind off this boring treadmill run" program. Regis and Kelly just doesn't cut it, but really no choice. I guess that is the problems with treadmill running without cable tv.



On Tuesday we had a 55 degree day with most of the snow now gone -- outside of spots here and there. Even though it was perfect "run outside" weather, I'm stuck on the treadmill. I'm kindof like a rat for my workouts -- once I'm stuck on something for awhile, I don't like to change it. So, over the last 4 weeks it has been running only, on the treadmill only, running everyday (outside of Saturday), and running for an hour plus each time.



The base for my spring "Marathon / long race" is coming along great. Not doing much on the bike or the swim, but soon that'll get added back -- now I just want to get that strong base built up.



This week will end up being 42 miles of running -- that matches my high mileage weeks during my past Marathon training (2006 Madison Marathon / 2007 Green Bay Marathon).

Still running...

Still running my 1 hour a day. Feeling very very good and I can feel the fitness base coming back. Funny how fast the "Mind" gets used to the hour run after just a few days.



On Sunday I'll up my daily run to 1.25 hours each day. I'll work that in for a few weeks and then make my next increase.



Feeling very good -- not sure if it is for the lack of snow over the last few weeks or the workouts, but I'll take both (last year it snowed just about every day all winter long, had no choice to be better this year!).

Running - this weeks results...

Stayed with running only this week (no bike, no swim).

- Days = 7
- Hours = 7
- Miles = 39

Felt great on all runs except for one.

Off to Granite Peak this weekend to do some SnowBoarding with the Mini's and Mrs. Team BRAZO.

Have a nice weekend.

The Normal Kick in the ...

In order to catch back up my fitness level that had been slacking since the Holiday's, I've been on my "Run until you're fit" campaign.

So, ever since last Friday I have run a hour each day on the treadmill. The first couple of days (4 to be exact), no problems easy runs. Then yesterday came the "wow, this is hard run". Followed by today's this is easy again run, until I laid down in the sunroom to enjoy the sun and woke up a hour later.

Every year I go through these cycles -- as my fitness level increases and I move to that "next level", my body responds by either being very tired or very hungry. Yesterday my body added the "very thirsty" to the mix and today was the "very tired". Once I get through this week, then I'll get back to normal until I need to make that next step -- long run, long bike, or long swim.

I'm planning on running every day for a hour to get that base back and then slowly add some time to the daily run until I'm ready to hit the marathon training plan.

Back at it...

Well, after slowing down over the holidays to running 30 minutes 5 days a week -- I'm back at it. With the cold weather and a slightly busy schedule, I've been stuck in that "off-season" routine.

Now my plan is to prepare for a Spring Marathon or a 20 mile local run that goes from the State Capital in Madison to Stoughton in May. It'll all depend on my boating/cottage schedule and the weather around that time.

My plan is to build up my running mileage by going 1 hour per day on the treadmill for this week then upping that to 1.25 hours per day next week (with 1 day of rest). That should then put me in position to start increasing my long/slow runs over the next couple of months.

Back to the Pool

Well, after taking the last 4 months off from swimming -- it was back to the pool today. I hadn't been in the water since I stepped out of the water and into T1 for IronMan Louisville.

My plan was to only swim 500 yds -- just an easy quick swim. Of course the hardest part of the entire swim is the initial dive into the pool. Is the pool going to be cold or just a bit cold -- that is always the surprise that is not fun finding out the answer.

The first 2-3 laps went great with my stroke coming back fine. It was the last 7 laps that were a bit hard. My upper body is just not in swim condition. No worries here, but I now plan on going multiple times per week to get that fitness back. I'll stay with 500 yds for a few weeks and then gradually build those laps up until we hit open water season.

I've been a bit laxed with the IronMan training over the Holidays. Instead of stressing to get my workouts in during the Holidays, I just go on an everyother day 3 mile run schedule and that works well.

Spent some time at the Cottage over the holidays and did some more SnowBoarding with the Mini's.

Still going ... a bit faster...

The IronMan training plan is going along well. I have not missed a workout and even completed the 1.5 hour bikes on the trainer. Last year while training for IMKY, I would limit my indoor bike rides to 1 hour regardless how long my schedule told me to do. Anything over an hour is just not fun. I did put the laptop on the aero bars during the 1.5 hours -- which made it better.

Today I ran my 2nd faster 10k time ever -- of course, on the treadmill. My fastest 10k is 49:08 and today I ran a 49:40. I easily could have beat the 49:08, but I was just running at pace and never changed it through the entire run. Also, of course I had no people to run around or no hills to climb -- but it felt good.

My fitness level feels very good this year -- a carry over from the last 2.5 years of IronMan training...

20/20/20 Got it Done...

As I stated in an earlier post, I'm upping the ante just a bit this year with some more intensity in my workouts. For most IronMan participants, my hard workouts are probably like their "down" days -- but whatever, they work for me.

So, I have been doing my 10 minute warmup + 5/2/5/2/5 + 20 minute cooldown bike rides on the trainer. That is 5 minutes at 20+mph then 2 minutes recovery spin followed by another 5 minutes at 20+ mph then 2 minutes recovery -- and on.

Today I was able for the first time to keep the 20+mph speed for all 3 -- 5 minute spins. I'm guessing this has something to do with the fact that I had off on Saturday, so the day of rest might have made me fresh.

Also picked up the speed on the treadmill to 7.2 mph or just over 8 minute miles. Everything is going well so far...

Oldest Mini's e-mail tag line...

Oldest Mini sent me an e-mail from his high school e-mail account. I noticed his tag line (goes at the bottom of all his e-mails) was:

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Oh you did a marathon? THATS CUTE. Try an Ironman

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Burning Legs & still eating

I've decided this year that for my under-50 minute bike rides that I'd do a 5/2/5/2/5 workout. What I mean by that is that after a warmup spin, I do a 5 minute +20 mph spin, then a 2 minute catch the breath spin, followed by a 5 minute +20 mph spin, etc. So far I've been able to complete the first two 20+ mph spins and the last one at 19+ mph. I sweat like crazy and my heart rate is pretty elevated during the 5 minute spin -- and when I'm done, the legs are burning pretty good.

Like they say -- no pain, no gain (I guess). The body is still needing that extra fuel -- still eating more that normal.

Need to stop eating...

Ok, ever since Sunday when I started back up on the IronMan training plan -- my body is in need of constant food. After IMKY, my weight was 170 and it has stayed in the low 170's ever since. This is in comparison to last year (2007) when I did IMWI at 175 but started my IMKY training at 182.

Last I checked I was at 177 and still eating. Picking up the pace and the amount of hours normally gets me eating more for the first couple of weeks and then it tapers off.

This is what I love about IronMan training -- it is watching/feeling how your body reacts to the training...

A bit faster...

Today I had 45 minutes on the treadmill. During my off-season I was running about 5.5 mph -- slow easy just to keep the legs moving. Earlier this week I moved that speed to 6.5 mph and today I flipped it up to 7.0 mph.

Not lighting fast, but certainly adds a bit to the workout. My heart rate stayed around the 145 - 150 range. Now that I'm almost 44 years old, I lost another beat to my maximum heart rate -- my maximum now is 176 (220 minus your age).

I'll keep this pace for a while.

The return of the "Runners High"...

So, the last year or so -- I had lost that feeling that you get after a run/bike/etc -- better known as the Runners High. After you are done with the workout, you get a great feeling where your mind is cleared of all worries and the body is feeling good. This would usually last until I had lunch or supper, then it would slowly go away.

Probably because of my training methods - slow long workouts -- I had lost that feeling. Well, now that I've picked up the pace just a bit -- the Runners High has come back.

Good news....