Ironman Louisville 2017 Race Recap

IRONMAN LOUISVILLE 2017

October 14, 2017

Ironman Louisville – What a day!  After 30 weeks of training, straining, and complaining I have finally crossed the Fourth Street Live! finish line!  And what a finish line!  And to finish my third Ironman with my teammates once again makes it all the sweeter.  Here’s the recap of my week leading up to and my experiences and memories of Ironman Louisville 2017!  (Brace yourself –  Tons of photos and tons of paragraphs ahead!)

IMG_6918

 

INTRODUCTION:  My four other Gunner teammates and I felt a little too emboldened after having a great race at Ironman Lake Placid in 2016, so we kidded around and prompted each other to do another in 2018 until we got serious about it.  Louisville kept coming up as a strong possibility.  I knew Ironman Louisville would fall around the same time of year as the Chicago Marathon, so I had to make a decision – Ironman Louisville or the 40th anniversary of Chicago’s premier event.  When the gang decided that Lou was a go, Alex, Dave, Jeff and I all applied and Ironman Louisville was on our calendars.  The only Gunner missing was John, who had just welcomed a new baby to his growing family and would have to opt out this time.  He was definitely there in spirit!

Once again, I decided to use Don Fink’s Be Iron Fit 30-week competitive training plan with one major change.  I decided that the swim plan was too exhaustive for me, with three swims per week that were mostly 2500 yards or more.  My swim technique is by no means something to be proud of, but I think it’s about as good as it is going to get.  And after swimming 1:18 at IMLP, I felt that I could cut it back and still do well.  So I switched to the Just Finish swim plan of the book until I decided that was too much as well!  I ended up doing most of my swim training at home in my own pool, two 45 minute swims per week.  I focused on good technique during those swims and figured that if I could swim 45 minutes without being drained, swimming another 30 to 45 minutes in a race would be no problem.  

With that major change to the swim plan, I also decided that this year I was going to gun a little harder and step out of my comfort zone in other areas too.  I had a full aero disc wheel for my bike, but had chickened out using it in Lake Placid and in other races as well.  I finally just said screw it, and threw the dumb thing onto my bike and trained with it.  I rode that thing all spring, summer and fall and quickly came to the realization that I was way too conservative of a Ironman triathlete.  I’m using the disc wheel, dang it.  I almost chickened out using it on race day with good reason, but I held my ground.  

The links to my thirty weeks of training can be found here:  Race Week is Here!

The call to the gate has been played!  Now, off to the race!

 

WEDNESDAY:  The plan was to caravan as a group down to Louisville.  Jeff needed a ride, so he took the train to Mokena and I picked him up and we waited until Dave and his gang pulled into town.  A quick trip to Mindy’s restaurant for a dinner and off we went to Louisville.

We arrived in the city sometime after 1am and started to check into our hotel, the Embassy Suites Downtown.  That’s when we were greeted by one of Louisville’s finest – 30 cents guy.  This guy was asking for money, but the strange thing is he was only asking for 30 cents.  “It’s ONLY 30 CENTS” was his request, which he made over and over again.  Funny thing is I had 30 cents in my pocket, but there was no way I was giving it to him.  Pro tip:  If you’re going to beg for money, be nice about it.  And don’t be weird and request some stupid arbitrary number like 30 cents.  What the hell do you buy with 30 cents anyway?  

 

THURSDAY:  After breakfast with the gang, I did a quick 3 mile run. We then all walked to the Ironman village to register and pick up our packets. Seeing that my birthday was coming two days after the race, I decided to treat myself to some early birthday gifts.  After buying a cycling jersey, tri kit, zippered hoodie, two t-shirts, a hat, a visor, a long sleeve tech shirt, and two coffee mugs, I decided that was plenty for now and to save some for the finisher’s jacket on Monday.  

IMG_6842
Walking to the Athlete Village

 

After exiting the Ironman store, we were just in time for the Athlete Briefing, a course talk that they say is mandatory, but it’s not like they take attendance.  It pays to go to it though, as each course is different, and there were some changes to the swim start at Ironman Louisville.  Not long into it, we encountered weirdo number two.  I wish I had taken his picture, but he appeared to be a somewhat inebriated version of Tulio from “The Road to El Dorado” and Dave Navarro.  

 

This weirdo’s M.O. was to stand on the outside of the Athlete Village and stare at us.  He later made entry and stood and listened to the course talk as well, like the drafting rule changes were the best advice he had ever heard.  Maybe he was considering a last minute entry into the race.  Last I saw of him, he was doing chin-ups on a parkway tree.  

fullsizeoutput_feab
Watching the non-Mike Reilly voice of Ironman Louisville, Dave Ragsdale.  He did a great job.  Apparently Alex was too cool to wear his backpack like the rest of his Gunner teammates.

 

We did a little course reconnaissance, seeing that the transition area and the Swim Out was nearby.  I kind of wish we hadn’t looked at the water because we saw a bunch of floating logs and debris in the water, and of particular note a group of about six or so fish.  Yes, I know that there are fish in the water.  But these things were insanely HUGE!!!  They looked almost prehistoric, and moved their mouths super slow, almost like they were silently telling us that they planned to dine well on Sunday morning.  

IMG_6852
Their mouths were literally big enough to swallow a softball.  I’m not kidding.

 

After a late lunch at an Italian place on Fourth Street Live (I had the spaghetti pie), we decided to drive the bike course.  If looking at the water was a mistake, we should have also skipped the bike course drive.  It was not what I was expecting.  Rolling hills in Illinois must mean something totally different in Kentucky, because these things were relentless and looked horrible.  Nothing we could do about it at this point.  It was probably a good idea to see what we were dealing with, but it certainly didn’t look like fun.

 

FRIDAY:  I got up and ran a four mile out and back on the run course and thankfully found it to be pleasurable, i.e. no hills. Now it seemed like Louisville was being taken over by Ironman triathletes and their families.  It was getting crowded and the excitement was starting to build.  We attended the athlete welcoming ceremony on Fourth Street Live and were treated to a pretty decent band and a really inspirational video about some of our fellow Ironman competitors.  

Dinner was at TGIFriday’s, and I stayed up and greeted Kari and Ben who arrived late.

8EF97DD1-F740-4552-84D2-1FCA0646A5D8
Four Gunners enjoying the welcome ceremony.

 

SATURDAY:  Kari and I got up early and had breakfast with Jeff. He talked me into doing the optional practice swim and I’m glad I did.  It was a simple ten to fifteen minute dip, but it always helps me realize that the swim course isn’t anything to worry about.  The water temp was mild, free of debris and man eating fish. Upon getting out of the water, I ran a mile with Ben, who had just returned from his own run.

Upon getting back to the hotel, I double checked my gear bags.  

fullsizeoutput_fe75
After debating about what to wear last week, I decided that I would stay true to the Gunner team and wear the team tri kit.  I brought the water shoes so that I could walk without stepping in triathlete piss that covered the path to the Swim Start.  I’m glad I did.
IMG_6880
Nothing special here.  I opted for the white arm warmers made from tube socks over the black long sleeve cycling shirt.
fullsizeoutput_fe76
The weather looked to be cool and possibly rainy, so I threw in this windbreaker that I bought at Dick’s on Friday.  Once again, I’m glad I did because I grabbed it and used it later on the run.
fullsizeoutput_fe73
I added a short and long sleeve team shirt in case I wanted to change, but I ended up staying in the kit.  I drank some of the Gatorade, and to my surprise had only enough of the baby powder to put in one shoe.  I opted for the visor over the hat.  I need to make this simpler.  There’s too many choices.
IMG_9641
Stopping traffic to take a group photo.  Jeff, Alex, me and Dave (l-r).

After packing up, our group walked to transition to rack our bikes and drop off our bags.  About 3/4 of the way there, I realized that Ben was carrying the Bike Gear Bag, and I had thought Kari had the Run Gear bag.  She wasn’t carrying it.  Oops.  Just like that I had my first freakout of the day.  Did I leave it in the hotel room?  On the elevator?   In the lobby?  On a street corner?  Kari was kind enough to walk back to the hotel, find it in the room and grab it.  All was good with the world again.  It’s a good thing I am married to one of the greatest sherpa’s of all time.

My gear bags were in a great spot, third row deep and all the way down at the end, thanks to the row ending with my bib number:  2400.  That made it super easy to find.

We stopped at a pizza place for dinner and then headed home to get off our feet and chill out for the night.  It was race day eve!

 

SUNDAY RACE DAY!

The alarm went off at 4 am, and I got up and took a shower.  I don’t usually do that, but I took Dave’s advice and let it wake me up.  I felt pretty good.  I got dressed, ate a bagel and some banana and gathered up my Morning Clothes bag and headed down to the lobby to meet up with the crew.  

IMG_9647
Looking mostly awake, but slightly terrified.

 

We shuffled our way to transition and checked our gear – added water bottles, checked the tires, made sure our gear bags were still there – then it was off to body marking.  I think body marking is somewhat strange and useless.  I guess it makes it easier to identify our bodies if we drown, crash off a cliff, or have a major grabber on the run.  Oh well, I try to have fun with it and I requested my usual smiley face on the calf.  That’s about as close as I will get to getting an Ironman tattoo.  

Louisville had somewhat of a unique rolling swim start that underwent a change for 2017.  It was still a rolling start, but instead of a first come/first serve method of getting in line, you self-seeded yourself into a grouping based on your predicted swim finish time.  I was overthinking this too much, because my swim PR from last year at Lake Placid would have put me in the 1:20 group, but I also knew and expected that the Louisville current aided swim would make me faster, and I should possibly get in with a faster group.  That morning Dave opted to go into the faster group and I played it conservative and stuck with the 1:20 to 1:30 group with Jeff.  My thinking was that I would rather swim around and pass others than have faster swimmers swim over me.  

As we approached the dock where we enter, I could hear Ben yelling for me even with my ear plugs in.  I ditched my water shoes and Jeff and I opted to join the line of the swimmers jumping off the closest dock.  “Why should I swim an extra 10 yards?” was my thinking.  I waved to Ben and Kari and then jumped in and started my journey.

IMG_9689
Jeff and I acknowledging our superfans.
IMG_9708
I hesitated before jumping in because I didn’t want to cannonball the girl in front of me.  Looks like Jeff beat me into the water!  I’m already in fourth place!  Geronimo!

 

THE SWIM

2.4 Miles > 1:09:18 > 78th in M50-54 A/G > 716th Male > 957th Overall

Equipment:  Blue Seventy Reaction wetsuit > Speedo Rx smoke goggles > Hearos swim earplugs > EPIX Custom Triathlon Kit (all day) > Garmin Forerunner 910XT (all day)

As soon as I was horizontal in the water I felt at ease and in control.  The water was slightly cooler than it had been the day before in the practice swim, but it felt perfect.  I reminded myself to dial it back for about 10-15 minutes and make sure I don’t get above a perceived Z2 effort.  The course has you swimming upstream around Towhead Island and then a little further into the Ohio River until you reach the turn buoy.  Just as we passed the island, it seemed like the water temp dropped about 5-10 degrees.  I saw another athlete post a similar reaction, so I know I wasn’t misperceiving that.  A little after I made my way over to the turn buoy I felt it warm up again.  Not sure what was going on with that.  There was a little bit of choppiness to the water in the last third of the swim, but I just made sure to rotate in the water a little more and had no issues with it.

After a little contact turning around that first buoy, I began the remaining 2/3’s of the trip back.  I’m terrible when it comes to sensing slight changes in the wind and apparently the current as well, but I could tell that I was quickly closing in on the bridges we had to swim under.  It was no time until I got past the last bridge and could spot Joe’s Crab Shack, which was near the Swim Out.  I started swimming a little harder in that last 10 minutes and was amazed when I saw my watch time of 1:09, a PR by almost 10 minutes.  

fullsizeoutput_fec4
My Garmin swim map.  I’m amazed at how “straight” I swam.  Most of the jagged parts were due to me avoiding groups of other swimmers.

 

The Ironman Louisville swim was without a doubt the most painless, cramp-free, quickest and most enjoyable of the three Ironman swims I have done.  There were no fish, no logs, no odors, and nothing that was unexpected.  It was awesome.  

9_3rd-2330589-CERT_US-1960_006095-12498393

 

SWIM > BIKE TRANSITION – T1

11:14

After getting out of the water I immediately saw Ben and Kari and most of our cheer crew.  I jogged up to the wetsuit strippers and let them do the job.  Then it was off to T1 and find my Bike Gear bag and my bike for the next part of the race.  

IMG_9788
On my way to T1.
IMG_9802
Found my pile of money (bike) and headed to Bike Out.

 

THE BIKE

112 Miles > 6:12:14 > 78th Place M50-54 A/G > 698th Place Male > 840th Place Overall

Equipment:  Specialized Shiv Pro Triathlon Bike > Specialized Trivent Expert Cycling Shoes > FLO aero wheels 30 front/Full back > Louis Garneau Superleggera Aero Helmet > Garmin Edge 500 Bike Computer > Feetures Mini Crew Light Cushion Socks > Homemade Tube Sock Arm Warmers > GU Salted Caramel and Vanilla Bean Energy Gel in Two GU Energy Gel Flasks > Salt Stick Dispenser with Salt Capsules

The bike ride had been on my mind since driving it on Friday.  We had seen the hills on the two looped portion and they did not look all that friendly.  But the main player of the day would not turn out to be the hills, it was the weather.  

We had been keeping an eye on the weather for a couple of weeks, and it was shaping up to be a hot day in the 80’s until the last few days prior to Sunday.  The temps were predicted to be much cooler, which was welcome, however that also meant that a cold front was expected midday, bringing gusts of around 30 mph and strong sustained winds for the day, as well as the chance for rain and thunderstorms.  The thunderstorms didn’t materialize, but we did have light rain and strong gusts.  

I had made the decision much earlier in training that I wasn’t going to wimp out anymore by not using my full disc aero wheel, and I had racked my bike with that full disc wheel for the race.  And even though I managed to somehow stay upright in strong crosswinds, it was not easy.  I found myself several times leaning very aggressively into the crosswind, hoping not to get blown off my intended line.  It was hard.

Heading out of Louisville was amazingly gentle, a fast ride made possible by a flat road and a super strong tailwind.  The first ten miles I had averaged about 21 mph and it was easy riding.  

125_3rd-2330589-DIGITAL_HIGHRES-1960_010941-12498509
Flat and fast along the banks of the Ohio River on River Road leaving Louisville.

 

I finally got to the turn for the loops and felt the crosswind for the first time.  And then the hills started.  After riding them a little I realized that they really weren’t all that bad.  Compared to Wisconsin and Lake Placid, these were not as bad.  The climbs were pretty short in duration, and there were plenty of screaming down hills thrown in as well.  My Garmin registered a top speed of 41 mph, and there were several descents in which I hit 30+ mph.  

IMG_9841
Heading through LaGrange for the first time and being greeted by the gang.  I was feeling pretty good here.

 

Upon getting to LaGrange, the weather was warming up.  I had tossed the arm warmers in the transition in town and could feel myself sweating a little more.  My Garmin said the temperature had risen into the low 80’s, but I don’t think it got that warm.  I would say mid to upper 70’s.  It lasted maybe thirty minutes and then it clouded over, got cooler and started to sprinkle.  

The rain was pesky, never really completely wetting the roadway to the point were I felt it was a concern.  But now that it was raining slightly, and the temps had dropped, I went from being slightly warm to being uncomfortably cool.  It wasn’t unbearable, but I did regret not keeping my arm warmers.  

At Mile 45 I found myself riding mostly alone and got a little concerned that I missed the second loop turn.  I finally caught up with the next rider, who was standing and pedaling, and I asked him if he was on his first or second loop.  He said he was on his first loop and that the turn for the second loop is still ahead.  Immediately after asking him the question though, I realized why he was standing – he was urinating.  I almost laughed at him while he was responding to me, but I was able to contain myself.  Triathlon is weird.  

The turn for the second loop finally came and off I went back toward LaGrange.  I stopped at the aid station there and found the toilets (I don’t pee myself, although there were times I considered it).  Upon exiting I was greeted by a volunteer who had a table of miscellaneous stuff – pretzel sticks, chips, grapes, and other stuff.  But it was the Vasoline that caught my eye.  I had forgotten to apply some Glide in T1, so I grabbed a stick full of the goo and stuck it in my pants.  I rode pretty comfortably after that.  The volunteer said the Vasoline was pretty popular.  No doubt.  I also stopped at the Bike Special Needs and grabbed the little yellow jacket I bought.  I thought I might need it again, seeing that I had already seen the temps drop once.

After getting through the second loop and turning back west, I could see that the weather ahead of me looked awful.  And it was really windy at this point.  Around the 90 mile marker I passed Jeff and said hello.  He said hi back, but didn’t appear to be in the mood to talk.  We must of rode a similar pace back because he later came out of T2 right after me.  

fullsizeoutput_ff3c
Finishing up the final mile or so of the ride.

 

I pushed a pretty hard pace between 90 and 105 miles or so, but then decided to relax a little on the rougher River Road and spin my legs to recover for the run a little bit.  I was pretty glad to come back into Louisville and get off the bike.  It was a great ride, especially considering the brutal weather and the challenging rollers, but I was glad to be heading in for the run.  Had I not stopped in four of the aid stations, I probably would have saved 10 minutes on that ride.  In all, the bike course is challenging and technical, but plenty of fun to ride.

33_3rd-2330589-CERT_US-1960_053588-12498417

 

BIKE > RUN TRANSITION – T2

9:03

I was amazed to once again see Ben yelling for me there at the end of the ride.  He really did a great job making sure to be loud and get my attention and cheer me on.  Every time  seeing him and the others was a big emotional lift.  

I dismounted and started the walk into transition, where along the way I handed my pile of money (bike) off to some kid who couldn’t have been more than 10, and continued my post-ride shuffle into the change tent.  I could see the amused look on many of the spectators getting a good chuckle at our hunched over and hobbled walk.  I was even laughing at some of the others as well.

In my bag I had packed a large baby wipe and used it to towel myself off.  Even if it was just for the refreshing smell, it made me feel better.  I grabbed my bib belt, shoved my feet into my shoes, and opted for the visor instead of the hat.  I kept the rain jacket in my back pocket, and I am very glad I did.

 

THE RUN

26.2 Miles > 4:05:07 > 24th Place M50-54 A/G > 341st Place Male > 434th Place Overall

Equipment:  Boco Visor > Nishiki Weather/Wind Resistant Cycling Jacket > Hoka One One Clifton 3 > Fuel Belt Bib Belt with Pouch

When I came out of the change tent I was surprised to see Jeff.  I had passed him on the bike and never saw him pass me back, so he must have been right behind me.  He was trying to determine if waiting for a portable toilet to open up was in his best interest, and I saw him jog off to a set further up from Run Out.  But he was right there with me, and I knew he was going to be chasing me down soon.  

I was barely out of T2 when I saw Dave’s son Maxwell, who was cheering like mad.  He was telling me that I only had a little run of 26 miles to go.  Funny kid.  Kari and Ben saw me again and I advised them that Jeff was right behind me.  They took this bit of information somewhat nonchalantly, and it dawned on me they new exactly where everyone was at.  “Yeah, we know he’s behind you.  Now get going!”  

IMG_9877
Already tired of running and I haven’t even left T2 yet.

 

Kari and Ben had discovered that Louisville has a bike share program and decided to hop a couple of bikes and chase me around the first part of the first loop.  I would get up the road a little and then out of the blue Ben would yell “GO Papa!” which usually took me by surprise.  He even caught me once coming out of the porta-john, at which I just shook my head.

Right after that potty break, I saw that Jeff had caught up with me.  It was then he said he had crashed on the bike!  No wonder he wasn’t up for small talk out on the bike course when I had seen him earlier.  He said that some dope had passed him and then stopped right in front of him, causing him to crash and being tossed over his handlebars.  He ended up with a pretty good sized bump on his forehead, but seemed to be doing okay.  

Jeff and I jogged together for most of the first four miles of the first loop out, but my desire to walk the aid stations and multiple porta-john breaks caused him to gain a little distance on me.  I had been passing some gas quite a bit, a common occurrence which many of the other racers also experienced from the sound of it.  The saying in triathlon is “Never Trust a Fart,” and I had already “trusted” about a half dozen of them, so I was playing it safe by continually wasting my time in the toilet.  But after awhile, I must have gotten most of the gas out of me and never felt the need to go again other than pee breaks.  I was staying hydrated pretty well, and was content with my hydration and nutrition plan on the run.  I was hitting the Coke and chicken broth, and eating the pretzels/potato chips and bananas when I felt like it.  I kept up the gel intake at every 30 minutes as well.  I never ran out of energy on the course.  

Jeff knew that one of his former bosses was in the race and they met up on the run course somewhere around the 7 mile mark.  I had started to creep back up on Jeff, and when I saw them jogging together and sharing their experiences of the day, I decided to try to sneak by and pass them unnoticed.  But Jeff saw me and gave me some well wishes for the rest of the race.  It was at that point that I thought he might be struggling a little.  

Up next for me was seeing Alex, and I jogged with him for a little while.  I came to realize that he was about 5 miles from being a two time Ironman and I was still on my first loop.  We didn’t stride together for long, and he was off to finish.

fullsizeoutput_ff42
Alex was gunning for the finish, and I was hamming it up on the first loop.

 

It wasn’t long until I was also near the finish; however, I had to make the turn for my second loop.  It’s somewhat of a sickening feeling when the halfway turnaround point is very close to the finish line.  I was feeling really good at this point and figured that if I was still doing well with 10K to go, I would probably start my kick.  And that’s what I did.  I got lots of “great pace, Chris” and “nice run” from the spectators, who could read my name on the front of my bib.  I did like the fact that the fans along the course could cheer for you personally.  It freaks you out the first time, and then you figure it out.  

144_3rd-2330589-DIGITAL_HIGHRES-1960_050460-12498528
Another picture of me running, just because I kind of like this one.

 

The turn at the end of the out loop was near the 20 mile mark and it was now go time for me.  I felt really good. I picked up my pace and was running just under 8 minute miles and passing a good number of runners.  Around the 22 mile mark I drank a little chicken broth and it wasn’t long after that that it seemed like it wasn’t settling so well.  I started to get slightly nauseated, and I burped a couple of times, which seemed to alleviate the nausea.  When I hit the 24 mile mark, I was now pretty comfortable.  I had ran this out and back on Friday, and had done this run back once already in the race.  It was time to hit it.  I had set a goal for myself pre-race that I wanted to try to break 4 hours in the run.  I knew it would be close because my half marathon split was a little over 2 hours.  But I knew that I had pushed pretty hard the second half, and was kicking to the end.

165_3rd-2330589-DIGITAL_HIGHRES-1960_083969-12498549
I was dueling it out with this girl for the last mile.  She “chicked” me in the chute.  Maxwell was the first to see me approaching and was yelling for me to get to the end.

 

As I approached the finish chute I took a look at my watch and noticed that I was clearly going to be under 12 hours, far exceeding my goal of being sub 12:30.  The emotions of finishing started to hit me.  I can get a little emotional during the race – finishing the swim, and the start of the run both got me a little choked up.  But coming in to this finish line was amazing!  It was supercharged with excitement, and I was flying high on adrenaline.  As I came down Fourth Street Live! to the finish it was almost a blur.  I couldn’t hear any music, or even the announcer introducing me and saying the words “YOU ARE AN IRONMAN!”  Just as I was crossing I almost got tripped up on the rug and almost did a complete faceplant!  But I was able to collect myself and finish the race, even if I was an emotional wreck.

The Ironman Louisville run course couldn’t have been better.  Flat and fast and the volunteers were awesome.  A four hour and five minute marathon after biking and swimming 114.4 miles seemed impossible to me.  4:05 is quicker than some of the stand alone marathons I have run.  Even I’m impressed.  Just like the slogan says, “Anything Is Possible.”  

30_3rd-2330589-CERT_US-1960_044546-12498414

 

THE FINISH

140.6 Miles > 11:46:55 > 43rd M50-54 A/G > 479th Male Overall > 600th place Overall Finisher

Equipment:  A cot, a blanket, a bottle of water, Base Salt, and an Ironman Louisville Finisher’s Medal

I ended Ironman Lake Placid 2016 in pretty good shape.  I was able to walk, talk, and do other stuff without much effort.  This time was the complete opposite.  I was a blubbering mess.  I wanted to keep moving, but the finisher chute was quite short.  My finish line catcher was amazing, and stayed with me while I tried to figure out what the heck was going to happen to me.  At some point I saw Ben and Kari and walked over to greet them at the fence.  I let it out.  The catcher asked if this was “normal” – lol.  I handed my hat and finisher’s shirt to Kari and tried to collect myself.  But I could tell I was starting to get chilled in the low to mid 50 degree temps.  I asked the catcher to walk me to the medical tent.

Once inside the medical tent I was directed to a cot, had my blood pressure taken (110/70, 80 bpm) was told to lie down and had a blanket placed over me.  I was now in full shiver mode and from my prone position could see that there was IV bags hanging all around.  As I laid there wondering when they were going to give me the IV, I came to the conclusion that they probably weren’t.  They had provided me a water bottle, and I still had my Base Salt container, so I figured I might as well start getting my electrolytes up on my own.  I started licking the salt and trying to absorb it sublingually, and kept pushing the water.  I suppose I laid there for thirty minutes and finally sat up.  The shivering was over, and I was feeling better.  My nurse Stacy walked me to the porta-john and I knew at that point I was doing much better.  

I was allowed to keep the blanket and was very thankful for that as it was 50 degrees out and the wind of the day had not subsided at all.  As I walked out, I took a look over at the recovery tent where there was more food and drink, but I could see that Ben and Kari were waiting for me on the other side of the fence.  The area where the Morning Clothes bags were being held was nearby and I went over and retrieved mine.  I met my wife and son and said lets go back to the hotel.

After a shower and a change of clothes, we walked back to the finish area and had dinner at TGIFriday’s.  I needed some salty carbs and protein, so I ordered some soup, a steak and fries.  I ate what I could and was feeling much better.  

Since this race didn’t have a hard finish at midnight, and the fact that it was cold and my left leg was getting super sore, we decided to pack it in and not watch some of the final finishers.  I kind of regret not sticking around for what is usually the highlight of the day, but I had no more to give to the day, and my crew was also tired of chasing me around.   It was time for bed.

 

MONDAY

I was anxious to get up and get breakfast so we could get over to the Ironman store in the Athlete Village.  I wanted to get that finisher’s jacket that Ironmen seem to covet for some reason.  Kari and I flagged down weirdo number 3, a cabbie who was done with his shift for the night, but decided he could drive us to the Great Lawn where the Athlete Village was located.  He was a little strange with his conversations about once owning a yachting jacket like the America’s Cup guys use, but at least he could give us a lift.

I expected that there would be a line and wasn’t let down.  It was pretty long, and since we had gotten there late I figured all of the jackets were probably sold out by now.  But we decided to stick it out, and since the awards ceremony was about to begin, we had something to occupy our time while we stood in line.  

IMG_6912
The line to get into the Ironman Store tent.  During the days leading up to the race they didn’t seem to give a damn about how many people were in the store.  But post-race, they would only let about 10 people in at a time.  Dumb.

 

Once inside the store, I found my jacket in my size and we bought a couple of t-shirts for the girls and made a beeline out of there.  It was time to check out of the hotel and hit the road for home.  

 

POST RACE ANALYSIS

Ironman Louisville was awesome.  It produced another personal best for me and a time that I am really proud of.  I’m amazed that I went from being in 992nd place overall after the swim, to 840th overall after the bike, to 434th overall after the run.  I had moved up hundreds of places after that awesome run.  600th out of 2,273 finishers is also pretty awesome.  

I highly recommend Ironman Louisville for anyone looking to find a fast and contact free swim, a challenging but interesting bike course, and a flat and fast run with an awesome finish line like no other.  

 

THE GUNNERS

Alex:  10:14:57 > 5th Place M18-24 A/G  PODIUM FINISH > 155th Place Overall > 2 time Ironman Finisher

fullsizeoutput_ff46
The kid is a natural.  Look at that smile – HE LOVES THIS SPORT!!!

 

Dave:  11:40:20 > 41st Place M50-54 A/G > 548th Place Overall > 3 time Ironman Finisher

IMG_9888
The All-Time Undisputed King of Ironman.

 

Jeff:  12:14:27 > 107th Place M45-49 A/G > 802nd Place Overall > 2 time Ironman Finisher

fullsizeoutput_ff48
A legend at overcoming bad luck.  I’m pretty sure he PR’d all three disciplines at Ironman Louisville.

 

THANKS

As usual, I have many to thank.  My friends at work, who probably regret asking about my training once I start answering.  Thanks Lou, Micah, Jeff, Julie, Mary, Tracy, and the others, and especially my Super Fan, Carl!  I’m still not getting the tattoo, Carl.

Thanks go to the Mueller’s, who like us had to sacrifice to make sure Jeff could get his training in, especially with moving to Downtown Chicago, and having a recent high school graduate off to college in late August.  Jill, Emma and Charlie, thanks for coming to the race and supporting us and chasing us around.

Without Carla securing our hotel needs for every race we do, and doing such a great job at it, we would probably be staying in a dive hotel an hour outside of town.  Instead we had wonderful suites in downtown Louisville, right next to the finish line.  Carla, you are the best.  And to the other DeForest’s, Max and Zach, and Lizzy and Alex’s girlfriend Kennedy, thanks for cheering as loud as you did.  Seeing you guys was great.

To my son Ben, it was a great relief having you there.  Thanks for chasing me around the course, running with me before the race, and going and retrieving my pile of money (bike) and gear bags, and putting up with such a long day of Gunner racing.  I really appreciate it.  

And lastly, a huge thanks to my endurance partner in life, my wife Kari.  Thanks for keeping me on task during training, allowing me to go do those crazy long rides all the while we were loading our lives with a new home, a recent college graduate, a second year college student, and a busy high schooler in a competitive marching band who was also learning to drive.  Thanks for being there for me as always.  I love you.

IMG_6910
Beauty and the Beast, (r to l).

 

Thanks for reading!  On to my next adventure – my first Boston Marathon in 2018!  

 

1960_023213
P.S. – I was searching the lost and found photos and was surprised to see a picture of weirdo #2 walking on the bike course.  Tulio and Dave Navarro, am I right?

 

Gunners-2-1
Ironman Louisville 2017 – DAY DONE!
Advertisements

My Butt Spoke to Me

IRONMAN LOUISVILLE 2017 TRAINING

WEEK 26 – September 12 > September 17

I finished the Saturday long ride in 5:06, a ride that was supposed to last 5:30 like last weekend when I rode it with Dave and Jeff. But thanks to a strong tailwind and a gunner attitude I did it much quicker.

I upped my selfie game when I realized my phone has a timer.

It had gotten hotter by the end of the ride, near 80 or so, and since I knew that I was going to hop in the car for another 5:30 ride to Minocqua, I decided it was okay to leave off the remaining 24 minutes of the ride to not overdo it. I also decided to do the run on the treadmill indoors. I made it to 45 minutes and had enough. I was also okay with not doing the full hour run brick, and hit the shower.  I still had a long drive to do and I have a tendency to get real tired when driving.

A hot shower helped chase the chill that I was experiencing post run and I decided to take a nap before getting in the car before heading to the lake home for a couple of days.

As I laid there my mind quickly started to shut off, with an almost completely blank mind when I realized that the only thing I could sense was the pain I was feeling deeply within my gluteus maximus. My butt was speaking to me, and it was telling me it wasn’t happy with me.

The pain was nothing new. I’ve been ignoring it for most of this year. Long efforts seem to make it the most sore, and any really hard racing will tick it off for sure. But for the most part I can get through my workouts without it being this annoyed.

It was almost radiating as I lay there.  The message was clear – don’t ignore me any longer.

On Sunday I did an 18 miler in 2:41 per the plan. The butt was not pleased, but I did my best to take it easy. I ran on the crushed granite Bearskin Trail in Minocqua to provide a relief from the paved bike trail I usually run on. Afterward I spent some time doing the butt and hamstring stretches and it seemed to appease it.

So with four weeks to go until Ironman Louisville, and one more long effort before the taper, it is time to listen to my butt or it may end up screaming at me. Hopefully I can get it to sing to me instead.

TOTALS:

3 Swims – 5600 yards this week / 93350 yards total

3 Bikes – 133 miles this week / 10235 miles total

7 Runs – 47 miles this week / 867 miles

img_6403
One more week of this hard crap.

Laboring on Labor Day

IRONMAN LOUISVILLE 2017 TRAINING

WEEK 24 – August 28 > September 3

I resist looking ahead to the weekend workouts because I don’t want to know what is coming.  Since last weekend was a five hour Saturday bike ride and a two hour Sunday run, I assumed that this weekend would bump those workouts another 1/2 hour each.  I’m not sure what possessed my wife Kari to crack open my training book and look, but I’m glad she did, because she made me aware that I only had to do another 5 hour ride.  Hooray!  I would have went out and did the 5.5 hour ride without even realizing the plan didn’t call for it.

But five hours on the bike is still no walk in the park.  On Friday I chaperoned the mega marching band at a local football game and there was a lot of standing, making my legs very tired.  I was all prepared to have to labor hard on Labor Day weekend.  But the gifts kept coming.  The weekend was beautiful!  Cool temperatures and mild breezes made for perfect training conditions.  I started the ride with a one piece tri suit with a cycling jersey over it, with arm warmers  and a long sleeve tech shirt, and gloves as I headed out and I was pretty chilled –  it was 47 degrees!  But 45 minutes into it, I was ready to lose the shirt and placed it on the ground near a stop sign. I came back and picked it up 3 hours or so later and put it in my jersey pocket.  I did shed the gloves, but kept the arm warmers on throughout the ride for protection from the sun.

Saturday’s ride went really well.  I made it through 83 miles last week and didn’t enjoy it much.  But I managed to get in 91 miles of great riding in this time.  I followed that up with a 7.25 mile run and felt really great through that as well.

IMG_6704
Just me and beans for as far as you can see.  

Saturday’s effort was far from over though, as Kari and I had plans to attend the Barenaked Ladies concert in New Lenox, which meant doing a lot of standing on tired legs.  And since it was BNL, I figured I’d be doing some kind of bad dad dance routine, and I did.  I was somewhat surprised that my legs weren’t killing me.  Sure they were a little tired, but not achy or sore.  A great end to a great day.

C49FF9F1-BBC8-42A7-A728-1631DC146580
The Good Lady and me waiting for Living Color and BNL!  

I was expecting Sunday’s long run to be on some tired legs, but surprisingly enough I felt pretty good.  I got in 15 miles in 2:18.  Then I did a very easy spin over to Frankfort to watch my daughter and her mega marching band do the community proud in the Frankfort Fall Fest parade.  I didn’t leave myself time to grab something to eat, but I took whatever candy I could get from the parade as I sat in the shade of a little bush.  I spun the bike home and had a bowl of cereal.

I was fully expecting that this weekend would be laborious.  But it turned out that it wasn’t that way at all.  Maybe I should have titled this week “Not Laboring on Labor Day.”  It’s really a testament to the periodization of the training plan.  It sure is making me ready, not only for the race itself, but for each week as I progress.  Let’s see if I feel the same after next weekend.

TOTALS:

2 Swims – 4200 yards this week / 83550 yards total

4 Bikes – 147 miles this week / 9966 miles total

7 Runs – 48 miles this week / 773 miles

 

img_6403

The Highs and Lows of Week 23

IRONMAN LOUISVILLE 2017 TRAINING

WEEK 23 – August 21 > August 27

It seemed like this week was a little bit of a hilly ride, with ups and downs aplenty.  So I thought I would recap the happenings.

Monday 

HIGHS:  Rest day, baby!  Eclipse day!  LOWS:  I ran 3 miles on my off day.  Bummer.

IMG_6659
Me trying to figure out whether I wanted to permanently ruin my vision or not.  

Tuesday

HIGHS:  A swim and a 8.5 mile run.  LOWS:  None that I can remember.  Except maybe the swim.  Yeah, I hate swimming.

Wednesday

HIGHS:  My favorite workout of the week – the short bike/run brick.  LOWS:  The wife isn’t feeling well.

Thursday

HIGHS:  The weather this week has been GREAT!!!  LOWS:  Thursday workouts are the worst – a swim, a bike, a run.  Makes for a long afternoon.

Friday

HIGHS:  My mother-in-law Darla hit 70!  Happy Birthday!  And I got to greet my friend Rollie on the bike trail.  LOWS:  Missed the first home football game in which my daughter’s full competitive band performed.

Saturday

HIGHS:  Absolutely none.  Well, that’s not true.  I got to see the competitive marching band do their thing in exhibition after a 88 mile bike/run day.  The ride went well in spite of the fact I wanted to kill people on the bike trail and clueless drivers on the road.  LOWS:  Idiots on the bike trail.  Clueless drivers on the road.  And I got pretty sick about training on that long ride.  I got to the point where I just wanted it to be over.  Happens every year.

IMG_6691
My face after stopping to read my Gunner teammate John’s text about poker at his house that night.  There was no way I could swing it.  I still had another 2+ hours of riding and running ahead of me.  Plus a marching band event later.  

Sunday

HIGHS:  I beat the rain (which looked like trouble, but never did rain) and got in a strong 13.25 mile run and a 45 minute spin.  And I got a second chance to greet my friend Rollie on the bike trail!  LOWS:  Not being able to join my buddies in Chicago for the Chicago Triathlon.  Next year for sure.

So, in all it was a roller coaster ride of emotion throughout training this week.  I was ready to say I was done with it.  But by the end of Sunday’s long run and bike, I realized that I had performed pretty well.  A good recovery from last week.  I’m pretty lucky that I can do this activity.  I don’t take that for granted.

 

TOTALS:

2 Swims – 4200 yards this week / 79150 yards total

4 Bikes – 135 miles this week / 9819 miles total

7 Runs – 45 miles this week / 725 miles total

 

img_6403

I’M READY!!! Umm, wait – maybe not

IRONMAN LOUISVILLE 2017 TRAINING

WEEK 21 – August 7 > August 13

I have trained for three Ironman races and I get to the point somewhere around Week 20  or so when I declare myself ready.  All it took for me to understand that I wasn’t was the Saturday long ride and run workout.

It started out okay, and it was a beautiful day – low 70’s, mostly sunny, light breeze if any. My only option for doing a long ride and not want to murder people on the bike trail is to head south from where I live to the more rural farmland of the far south Chicago suburbs.  I live right on the cuff of urban and rural living.  Harlem Avenue near where I live is a six lane motorway.  South of Monee, it is two lanes with barely any shoulder or traffic.  So I headed south with a plan to turn around at 2 hours and head back to complete the scheduled 4 hour ride.

IMG_6642
Feeling pretty good about myself around 1.5 hours into the ride.

I have a terrible sense of wind direction when I ride for some reason, but I was keeping an eye on the corn and plants and they weren’t moving at all.  So I felt strong and kept pushing.  I had built up an average pace of 18.6 mph before I turned around.  Then I felt the wind.  It was from the north, and I knew I was in trouble because 90% of the ride back would be back into the wind.  So I ended up battling my way back home, watching my average ride pace slowly tick back down to a more realistic level for me.  I pushed pretty hard, but it still took me an additional 11 minutes on the return trip.  I ended with an average of 17.9 mph.  Not only was I now super tired from the effort back, but I also had dropped below 18 mph average.

I ended the ride with a 5 mile run at a pretty good pace.  But I could tell that I was spent.  I showered up and went to Panera for some soup.  Between the Southwest Chicken Tortilla Soup bowl (super salty and full of chicken/protein), and about a half dozen refills of sugary Lipton Brisk Raspberry Tea, I was able to turn myself around and feel good again.  But after that 5 hour, 80 mile training day, I knew that I surely do need these remaining few weeks of training to be ready.

On Sunday, I ran the scheduled 1 hour 45 minute run not knowing what to expect.  Turned out I felt pretty good.  Ended the run covering 12 total miles.  Maybe I am ready!

TOTALS:

2 Swims – 5600 yards this week / 70050 yards total

3 Bikes – 131 miles this week / 9598 miles total

7 Runs – 41 miles this week / 646 miles total

img_6403
The truth lies in the Saturday and Sunday long efforts.

 

2017 Manteno Sprint Triathlon Race Report

When:  07/29/2017, 8:00am

Where:  Manteno, Illinois

Distance:  Sprint:  400 yard Swim, 11 mile Bike, 3.1 mile Run

Results:  1:02:40 – 9th overall, 1st place M50-54

I expected to be underwhelmed with this race a little.  There wasn’t much information to be found online as I looked into this race.  The club that hosted it doesn’t really have a website or Facebook page that I could find, the host location (Manteno Sportsman’s Club) had just one post on their FB page, and the sign-up website didn’t list the race distances or provide a course map at all.  I was kind of in the dark about it all.  I ended up emailing the listed contact on the registration site and asked for info.  A day later I was emailed the athlete guide.  At least I now knew when packet pick-up was and when transition opened.  When I did sign up for the race I asked my wife Kari if she would be interested in doing the duathlon.  She committed and we joined the field.

I set my alarm for 4:30 am, but had a really restless night of sleep.  I got up and got ready, while Kari groaned.  We hit the road around 5:30 am and drove the 25 miles or so to Manteno, Illinois.

After arriving, we picked up our packets and walked our junk to transition.  It was a rack it where you like transition, so I chose an end rack location not far from a large tree for ease of finding the bike.

I decided to burn off some race anxiety and ran a couple loops of the run out course.  After that, Kari and I walked around trying to stay warm on a somewhat cool 63 degree summer morning.

Race day water temp was 80 degrees, so no wetsuit.  I did see one guy with one on, but he also had a white swim cap and I remembered hearing that a guy with a white cap would be in the water helping the unsure beginners in the water.

There were four swim waves – Men 39 and Under / Men 40 and Over / Ladies 39 and Under / Ladies 40 and Over.  I was in the second wave and sized up my competition.  I didn’t really see anyone in the M50-54 age group, but I knew there had to be a few.  There was a guy in transition who was a first timer and I answered a few of his questions in transition.  He approached me on the beach and asked more questions.  I was glad I could offer him some advice.  He was a little nervous.  I hope he did okay.  I didn’t see him at the finish.

SWIM:  400 Yards, 9:07, Average pace 2:17, 3rd in A/G, 58th Overall

The horn blew and I waded into the water as others ran.  The water was perfect.  Smooth and a comfortable temp.  We got to the one turn buoy in fairly good time, and I was feeling pretty good.  There was some bunching up, and some minor contact, but it settled down and we all began swimming straight back into a blinding morning sun.  I felt like I had a great swim, but was surprised to see my time in the results.  I guess that includes the run to T1, but I know I swim faster than that.  I got to T1 and spent 1:16 getting ready for the ride.

BIKE:  11 Miles, 30:14, Average speed 21.8 mph, 2nd in A/G, 10th Overall

I got to T1 and decided to go without socks.  I got ready as fast as I could and took off running out to Bike Out.  Once on the bike I took off.   I hit 27 mph leading out of the event site and was amazed how easy it felt.  A few turns later I was out of the town and in cornfields, passing numerous first wave starters and most of the duathlon competitors.  I got passed by one guy on the bike, right around the 0.5 mile mark.  He and I left transition together, but he mounted his bike before the bike mount line and the referee told him to dismount and mount after the line.  I wonder if he got a 2 minute penalty.  But he blew by me, and I was still doing 25 mph at that point.  He must have been ticked.

The course had two hairpin turnarounds, which weren’t that big of a deal.  I had to slow for a slower rider at the second one, but I ramped it back up quickly.  The day had started to become slightly windy, but there were enough turns where you weren’t dealing with a headwind for a long stretch of time.  There was a cop standing at the bottom of the hill with a radar gun.  I went by him at 27 mph.  Later on at the awards ceremony, they crowned the faster rider at 35 mph I think.  They gave him an award.

I hustled back to T2 and made the quick change to running in 1:14.

RUN:  3.1 miles, 20:46, 6:42 per mile pace ave., 1st in A/G, 8th Overall

I started running and immediately wondered if my heart was going to explode.  It didn’t and I quickly settled into race pace.  I passed a guy about 1/2 mile into the run and he said I was crushing it.  He probably thought I was crazy, because I certainly did.  But I just started going and picking off runners one by one.  It wasn’t until about the 2 mile mark that I saw two guys running together in my age group.  They said I should join their old man group and run with them, but I gracefully declined.  I kept my pace going and they didn’t try to match it.  I’m glad they didn’t, because the results showed that I beat them both by 19 seconds.

FINISH TIME:  1:02:40, 1st in A/G, 9th Overall

After finishing, I recovered with some water and walking around.  I found friend Brian Swift, a para-triathlete who had done the swim portion of the relay, while his kids did the bike and run.  Very inspiring to watch him do the swim.

IMG_6606

Not long after that I grabbed my camera out of transition and went to watch Kari finish the race.  We cooled down and had great conversation with a few others we knew and some new triathlete friends we met.

After getting some pizza and a banana, I decided to check the results and was shocked to see that I had finished 1st in the age group.  At the awards ceremony, I took my place on the highest podium, a first for me, and received my award, a drinking glass etched with 1st place on it.

IMG_6602
I’ve won 1st place in my age group before, but never got to stand on the top tier of the finisher’s podium!

CONCLUSION:  

Even with my questions about how well run the race would be, it turned out to be a great day.  The venue was more than adequate, the lake was very nice, and the bike and run course was all on pavement that was in great shape.  And Kari confided in me later that she actually had fun!  I would definitely do this one again.

IMG_6609
Two happy campers ready to head home.

RACE RESULTS:  http://results.itsracetime.com/results.aspx?CId=17095&RId=276

 

Swapping Weeks and Gauging My Readiness

IRONMAN LOUISVILLE 2017 TRAINING

WEEK 18 – July 17 > July 23

A couple of twists to this week of training.  First, I looked at the training for Week 18 and saw that it was to be somewhat of an easy week ending in an Olympic distance triathlon.  Usually I just do the Oly distances of the swim/bike/run at home on the weekend and skip the racing, as racing can sometimes pose the risk of injury (i.e. bike crash, drowning, etc.) that you can avoid by just doing the day at home.  But I had my eye on a local sprint distance race in the area which occurs next weekend, and I wanted to give it a try.  So I swapped Week 18 with Week 19.  Hopefully I won’t gun it too hard next weekend.

The second aspect of this week occurred to me on my long bike ride on Saturday, as most of my thinking and the ideas for this weekly wrap up happen.  The family and I decided to head to the Northwoods of Wisconsin to our lake home to enjoy the weekend, as school activities are starting to heat up and it may be a while before we get a chance to get up there again.

As I was riding I began to assess where I was fitness-wise, and started to think about creating a race day strategy for Ironman Louisville.  I was feeling pretty good on the ride and I hoped to translate that into a harder effort for the race itself.  The ride was a 4 hour scheduled out and back, and I had hit 30 miles when I turned around.  I was riding my hybrid bike and riding on a crushed granite trail, but I was still pretty pleased with my effort to that point.

 

IMG_6582
Even the streets were telling me something.  

 

I turned around to head for home and found that my Camelback was getting low on water.  I had seen a building off of a local road and decided to see if I could find some water.  No one was around, but I did find a spigot with a hose attached to it.  Just as I was getting ready to fill it, a truck pulls up and inquires as to what I was doing.  Fortunately the guy was pretty cool, and didn’t mind that I filled up.

Then about 3 hours into the ride I started to bonk a little bit.  I had plenty of nutrition and I was eating it up, but for some reason I was just not quite as energetic as usual.  I made it home in 4 hours and 10 minutes, so the trip back took me a little longer than going out did.  I was almost ready to skip the post-ride brick run, but I decided to down a couple glasses of sugary tea/lemonade drink and at least get my mile in for the day (thanks, stupid running streak).  But as I headed out, my legs came back and I put in a solid 3.5 miles in 30 minutes.  It should have been a 45 minute run, but I knew Kari was worried about me, and I didn’t want to push my luck.  The rest of the afternoon I could tell that I was drained.

One thing I can learn from this ride was that I’m not ready to be thinking about gunning for a personal best at 140.6 miles.  The other thing is I’m glad I knew when I had had enough for the day.

Lastly, the Sunday run went really well, as did the rest of the week of training.  Very glad that I got up north and had an adventure to mix things up.  Next week will be much easier volume-wise, and I will have to balance training with being a volunteer chaperone at band camp.  Looking forward to an easier week and a race on the weekend.

TOTALS:

2 Swims – 4200 yards this week / 56750 yards total

3 Bikes – 95 miles this week / 9393 miles total

7 Runs – 36 miles this week / 535 miles total

Gunners-2-1
Old Road, indeed.