2010: Ironman Wisconsin

This was my 2nd ironman. Last year I had a lot of abdominal issues on the run, forcing me to walk/shuffle the first 7-10 miles. My goal this year was to perform similarly on the swim and the bike; and then try to run a strong marathon.

I had experimented a lot with nutrition during training and races throughout the season, and felt pretty comfortable with my plan. (For full nutrition details see below.) I was less nervous and more confident coming into this race than last year. Transition set-up went well (other than having a staple in my rear tire—which I did not know about until after the race).

Matt and I funneled down the helix and into the water with the other swimmers to start the race. We entered the water a little later than we had hoped, and didn’t have as much time to warm-up as we had hoped. We started the swim in the 2nd or 3rd row back, near the inside of the start line (close to the buoy). The cannon went off and the mosh pit began. I tried to stay back and out of the way for much of the first loop to avoid getting beat up too badly. I wanted to avoid getting a black eye like last year. I managed to take in a good amount of lake water on the first loop. It seemed like every time I breathed, a wave or splash would hit me. Once I had to stop because I was choking so badly and couldn’t breathe. (I really miss my lane lines!) The 2nd loop wasn’t so bad and I cruised in to the swim finish. I was about 2 minutes slower in my swim than last year, but was glad to come out without any major injuries.

The wetsuit strippers had some difficulty getting my wetsuit off, but eventually it came and I was on my way up the helix. I got in and out of T1 uneventfully and headed out on the bike.

It was difficult to maintain a steady pace on the bike as people passed me. I kept checking my power meter to make sure that I wasn’t going too fast or slow. So far, so good. I was pleasantly surprised when I arrived in Verona in 43 minutes. Somewhere between Verona and Mount Horeb, I started to feel nauseous. I tried to maintain my pace and just keep going, but the feeling kept getting worse. I started erping my nutrition up and even thought about stopping on the side of the road to throw up. Physically and mentally I entered the “dark zone”. This was not good because I was probably only about 30 miles into the bike. I seriously considered quitting the race for the next 60 miles. I had to ease up on my pace. I stopped taking in any nutrition and tried to get my stomach to settle.





Eventually I abandoned my nutrition plan (First Endurance Liquid gels, salt stick salt tablets, and First Endurance EFS drink). I couldn’t figure out what was going on. I had trained and raced with this nutrition plan since June and had not had any issues. I grabbed a water from an aid station in Verona as I was about to go into the 2nd loop and then stopped at special needs a few miles later. I spent some quality time in the porta potty with diarrhea, and felt only slightly better. I rode out of the aero position as it seemed to make my stomach feel better.

Around mile 50 my power meter started giving me strange data, like 2 watts while pedaling and only 80 watts while going up big hills. I just sighed and thought sarcastically, “Perfect.” Luckily I also had my Polar watch and heart rate monitor on, so I was able to monitor myself with heart rate for the rest of the ride. I tried to think of all the reasons not to quit the race (friends and family traveling from afar, all the work and training that I had done, coming back from being hit by a car on the course while training in mid-July resulting in Matt having to assemble multiple bikes for me this year, and the finishers hat and shirt). By the time I came around by the stinky cow farm, just outside of Cross Plains, I was starting to feel a bit better. I had figured out that the nausea was likely because of the amount of lake water I “drank” on the swim. I had pretty much given up on doing anything fantastic time-wise and figured that my shot at getting a qualifying slot or placing well in the age-group was now out of the question. I reminded myself to have fun and that I was lucky to be able to be healthy and even compete in an even such as the ironman. That was when I saw one of my heroes of the day; John Lancaster. John gave me great advice. He told me that I wasn’t that far off my time and that I was still in contention. He encouraged me to keep a consistent bike pace and try to have a solid run. He reassured me that I am a strong runner and that all I needed to do was keep it together on the run. His information and advice lifted my spirits. I continued on and the nausea cleared. I rode the last 20 miles without discomfort and cheered on the other cyclists as I went by. I was so happy to see the Monona Terrace! I rode up the helix and into T2 with the attitude of “let’s just see what happens”. At this point, I was mentally able to accept any type of race and just be happy with finishing.

T2 went smoothly and the volunteers were very helpful (as usual). I was surprised with how quickly I was through the transition area and out onto the run course. My T2 time was only 3 minutes, almost as fast as it is in a regular triathlon!

I started the run cautiously, making sure not to take the first several miles too fast. I decided to start taking soda at the aid stations right away (vs. waiting until the 2nd loop of the run course).



I also took 2 Ibuprofen during the bike ride with the hopes of preventing the severe abdominal pain that had crippled me last year. It was working! I was overjoyed that I was able to run, and run strongly! I felt great and ran comfortably, cheering on other athletes around me for about 22 miles of the run. Then I started to get too tired to cheer. I knew I was running well and wondered about how I was doing in the age-group. I had passed a few girls that I thought might be in my division, so when I ran past Pat and Hilary Toft around mile 22 I asked where I was at. Pat was very helpful and told me that I was doing well and that I was in 4th place in the age-group. I was pretty sure that we would have 3 slots for Kona, but wasn’t sure about 4. I tried to pick it up with the hopes that 3rd place was not far ahead. My legs just got tighter and tighter.



The closer I got to the finish line, the more I focused on just continuing running and not getting caught by the 5th place girl. I knew if I could make it to mile 25, the spectators would carry me into the finish line. Finally I reached the mile 25 marker and knew I was almost there. I rounded the corner and headed onto State Street. Spectators were cheering loudly. I saw Matt come forward from the crowd. He yelled to me, “Run faster!” I thought to myself, “I will try, but I don’t know if I can.” I got up and onto the square. I saw my friend Travis. He was going nuts! He cheered for me wildly and reminded me that there were only 2 more straight-aways and then just around the corner to the finish. I muscled it around the square and down the finishers chute. I looked at the clock and had to look several times because I wasn’t sure what it said. Finally I realized it was 10 hours and 55 minutes. I hustled into the finish line and was overjoyed to be done!





Overall I was happy with my race. My bike was about 5 minutes slower than last year, but not bad considering the physical and mental struggle that I went through for 60 miles as well as the bathroom stop. I met my run goal and was very pleased with my time.





Everyone always says that the fourth sport in triathlon is nutrition. I totally agree. This has been the most challenging for me from the beginning, and I really tried to work on it this year. I have made the following modifications over the season:
1. I eliminated gluten and dairy from my diet starting in April. I think this was a good change for me. I had less difficulty with digestion and discomfort from bloating on a daily basis. I was forced to eat healthier (no more frozen pizza, ice cream, brownies, pre-made meals), and cook more well-balanced meals. I ate more meat, fruits, and vegetables than was typical for me. As a result, I felt more energetic throughout my training this year.
2. I switched from taking water and gels for nutrition during the race to the First Endurance products (EFS and liquid gels). I continued with the salt stick salt tablets, but increased the amount that I take before and during the race. I was pleased with my nutrition plan until this race. The liquid gels and EFS just seemed too sweet this time. Once I switched to water, it was better, but I still felt like I had to force the liquid gels. I even picked up 3 gels at an aid station on the bike as insurance because I thought I might not be able to stomach the liquid gels. I will have to think about this some more. The First Endurance products work for me in ½ ironman and shorter distance races, but are difficult to stomach during a full ironman.
3. I had a realization about 4-6 weeks ago that the times when I had run well without the abdominal pain, were times when I had a little bit of Ibuprofen in my system. I talked with the GI specialist about this in early August and he found it interesting. He told me to go ahead and use it on race day as needed and that we would figure things out after the race. I go back in early November and he is going to test me for Celiac Disease at that time. (This also means that I get to load up on gluten and dairy for the next 2 months—yum yum!)
4. The reason I document my nutrition/race day intake on each report is to keep track of any patterns and comment whether items were helpful or not with the hopes of trouble shooting my nutrition.

Pre-Race Breakfast @ 4 AM:
2 Clif Bars and 1 Luna Bar—I had tried Lara Bars for the Pigman ½ Ironman in August and had GI issues for the last 3 miles of the race as well as diarrhea post-race for about 4-5 hours. Not doing that again. Will stick to the Clif Bars/Luna Bars.
2 Salt Stick salt tablets
2 Ibuprofen
1 16oz water bottle of Pre-race and EFS, which I sipped up until about 60-90 minutes before the race.

Bike:
Started sipping EFS at 30-40 minutes into the bike ride. Took first gel around 45-60 minutes. I then tried to take 2-3 gels per hour, sip EFS every 15-20 minutes and take 1 Salt Stick salt tablet per hour. This plan failed and I had to abandon the EFS. I stopped the nutrition for a while and just took in water. Slowly I was able to reintroduce the liquid gels. I managed to take in all of my liquid gels by the end of the bike ride and reach my goal for salt tablet intake. I also took 2 Ibuprofen at special needs on the bike, thinking maybe the nausea was menstrual cramps, and also to prepare me for the run.

Run:
I took salt tablets intermittently throughout the run as I felt they were needed. I alternated coke and water vs. sports drink and water per aid station. I took 2 more Ibuprofen at about the ½ way mark of the run, just to make sure.

As far as hydration, for future reference (for myself) I peed 2-3 times during the swim, 2-3 times on the bike, and 2-3 times on the run.

Post-race, my stomach felt the best it ever has. I was able to eat/drink within minutes of finishing and was even able to put down a cheese burger and fries within a couple hours of finishing! Last year I was in abdominal pain with diarrhea for hours and still had trouble putting down 1/3 of a sub sandwich while watching the finishers come in between 11 and 12pm.

Overall I was pleased with many aspects of my race:
1. My finish (time and place)
2. Getting a Kona slot for 2011
3. Overcoming adversity (physical and mental) on the bike
4. Being able to run the entire marathon without abdominal discomfort
5. Having a fantastic time
6. Finishing with a smile
I have many, many people to thank for my performance this year. I hope to get everyone listed, but I am sure that I will likely miss people—and for that I apologize in advance!
1. Matt for helping me train and supporting me throughout the season and the race.
2. Emery’s bike shop for putting together 3 different bikes for me this year (d/t the hit-and-run incident) and for providing a great cheerleading section on race day. Special thanks to Anna, Steve, and Brent.
3. Kate and Dale for taking care of our dogs all summer while we traveled around the mid-west doing races.
4. My parents for providing support and encouragement all summer long and great cheering race day. I appreciated the verbal and visual support (they made signs too!)
5. My Aunt Nancy, Paula, and Travis for taking 2 days off of work and driving for many hours to come and watch me race. You guys were also fantastic cheerleaders and really helped me get through the race!
6. Jan for getting up early with my parents and Nancy to come out and cheer. You have a great voice! I could really hear you out there!
7. Rose and Ted Amman for providing us with lodging race weekend as well as various times throughout the summer while we trained in Madison. Also for coming to get me after I was hit by a car on the course while training in July and for the support.
8. Everyone who cheered for me on race day (Rick and Carolyn, Joel, Pat and Hilary, Julie, John and Mary White, Rick Amen, Rick Walls, the Amman family, the Weisshaar family, everyone at the Conohan’s party, Mary Bowe and her crowd, everyone at the Gallagher’s party, Tina.
9. Special thanks to Pat and Hilary for giving me encouragement and telling me my stats at mile 22. You guys helped me run in the last 4!
10. Special thanks to John Lancaster for your support and helping me straighten out my mental attitude going into the run. I may not have been as positive going into the run without your encouragement.
11. Special thanks to Tina for running with me all summer and helping me improve my run fitness this year—rain or shine! You rock and I wish you the best at your 50 mile race on 9/18/10!!! You are hard core!
12. Special thanks to my good friend Cheryl! I know you were unable to be there with me on race day and that you wanted to. Given the circumstances, I am so grateful and impressed that you were able to take the time to cheer for me via phone and email.
13. Everyone else who cheered for me from afar on race day (my extended family, the Olson family, and my coworkers).
14. Team Gear Grinder for all of the support and camaraderie throughout the season.
15. Beth for loaning me her tri top for the race (as my race kit was not available in time for ironman).
16. Tri Wisconsin for support race day and all season during workouts and races.
17. Scott and Mary for being great friends, helping me through the season, and keeping my pre-race nerves under control with great advice.
18. Mike and Sue Pierson for great support race day and good advice in the weeks leading up to the race.
19. Brian Ray and Planet X for supplying me with multiple bikes this season and doing so in a hurry!