The Journey Begins

This journey started back in January of 2018 when I decided to forego the suggestion of my late coach to bypass Ironman for 2018, and stick to half distances. Yes, I’m a rebel and didn’t agree with his focus on the short distance first before targeting longer distance races..

I was fortunate because I had the framework from Jason on what a successful season would look like, I just had to modify for my new level and execute, and adjust along the way. I was not happy with the performance at Ironman Wisconsin in 2017, training did not go as planned, too many unexpected bumps in the path and I just was not present like I needed to be for the race.

Ironman Florida gave me the opportunity to face that reality and make it better in my mind, remember that success starts in your mind. Its a mindset.

I had a solid summer of hard training and going into the race I felt the best I had ever felt before a race. After completing 6 Ironman races preciously, I knew what to do, and what not to do and how best to prepare for what was ahead.

Strategy, planning, course correction and then execution are key.

The biggest challenge I had to overcome mentally was the change in venue because of devastation from Hurricane Michael in Panama City Beach three weeks before the race. There was a point that I didn’t even feel this race was going to happen, but Ironman pulled together a race in Haines City in less than 3 weeks. The challenge came in because there were hills, and I did NO training on hills for the bike or the run. I live in Florida, so I know what flat is, and Panama City was flat (there was a 100ft incline over 112 miles on the bike and 14ft on the run).

I was thankful that I got to ride the course once before the race, and actually see the venue so I can get a feel for what was going to happen. This helped me a lot. The course was not impossible, but challenging for where I was fitness wise.

I had decided that since the race was only an hour and fifteen minutes from home, I didn’t need to stay as many nights in Haines City. I probably could’ve got away without staying Friday too, but from a mindset perspective, I needed to be away. I wrapped up my taper week with a high level of confidence, pushing the distance a bit each day because I felt good.

On Friday, I got packed up and made my way out to the venue, got checked in and attended the athlete briefing. I was thrilled to get my picture taken with Mike Reilly, the voice of Ironman, just before. To many this doesn’t mean anything, but to me it does, this guy is the Ironman experience.

This was one of the few briefings where I stayed the whole time, I needed to know the logistics and the gotchas, and I’m glad that I did.

After spending Friday just reflecting on training and finishing up my race strategy, Saturday morning came .. I decided to skip the swim workout, I couldn’t get in the open water (the lake), and although they had a pool opened near the site, with 2000 future Ironman and women, it would’ve been a mess for just a 10-15 minute swim.

I did get the bike in and a run, very short, fairly easy, but important to my mindset. I needed to feel the course and get the vibe, which I did. I got myself done with that and headed over to check in my bags, my bike and get ready for the welcome celebration. I didn’t stick around long after it started, got my free hoagie and went on my way just to relax the rest of the day.

Race Day

I had a perfectly crafted strategy for race day, both schedule-wise, fueling wise, target wise … all based on the things I know about myself and how to be successful. The risk is always the things that I don’t know that I don’t know, which I found out throughout the day and could not always plan for.

I was in bed by 8pm on Saturday and then up by 3:15am, and we actually set the clocks back on the same night so I got an extra hour of sleep. I rolled around for the last hour or so, just couldn’t get back to sleep, the nerves were setting in, but I know that I had this, I was ready. My goal overnight was to stay hydrated, lots and lots of fluids (which backfired a little because I ended up having to get up many times to use the bathroom).

Regardless, I got up pretty easy, went through the morning routine I Had planned. People always question why I take a shower and get myself looking clean and nice before a race, and its like going to the prom, or the wedding, or other big event. This was the show, this is the culmination of 6 months of hard training and sacrifice, I needed to look good. Remember its about the journey, not the destination, and the journey was fantastic.

After cleaning up, I got my fuel ready, grabbed and packed my last minute stuff … reviewed the strategy for the race one more time and headed out the door by 4:15am. My goal was to get there early so I could get close parking, which thankfully worked out well. I was about 2 blocks from the race finish. I’ve learned this pays dividends after the race (and it did this day too).

I checked in my special needs bags, choosing to keep it simple this time around .. just some extra bike supplies and fuel in the bike SN bag, and some gels and fresh socks in the run SN bag. I checked in on my bike, didn’t feel like it needed any adjustments but dropped off my fuel. I then got to the bike and run bags and packed the last few things to make the day perfect.

I had a lot of time to spare since I got there so early, but being so close to the finish, I was able to head back to the car and eat breakfast, and just chill a bit. I stayed there until around 5:40am and decided to head over and do final preparations. Most of this time is spent becoming present with the moment, and what was going to happen today. I got everything finalized and headed to a nice quiet area where I was able to reflect.

So much had happened over the last 6 months that could have gotten in my way, but here I was, ready to race. My family wasn’t able to travel with me this time, but I knew they were thinking of me and had always been there to support me. It is not easy being an Iron-family, there are lots of sacrifices on everybody’s parts, the goods, the bags, the ups and downs …. They understand and are such a powerful support system.

I am also so thankful for all the followers on social media, Strava, etc who sent kind words, wishes, etc. I spent a good deal of time just sharing the experience with them over the weekend. I wish I had more pictures, but I could only do so much …

Enough with the talk, its race time…

The swim – 2.4 miles (1:21)

http://tpks.ws/F3J5VG6DSO6CHY46LKIH2EIKIQ

It was an overcast morning, the sun wasn’t going to shine for most of the swim I hoped, and that was the reality. This was a rolling start for the swim, which means all athletes have to self-seed based on their finish time. This gets tricky because from my experience, people always think they swim faster than they do. There are so many factors that play into your swim time during a race like this.

Regardless, I picked the 1:21-1:30 seed time, which worked out well. I got into conversation with a few other guys and we talked about how shallow the water was going to be (which was true in places) and shared race stories. It’s always so great to meet new people at these races and share experiences.

Finally the race cannon went off and away we went, it took about 10 minutes for me to roll through to the start and off I went. I had a wetsuit on, which helped in a lot of ways, the water was 73 degrees, so it wasn’t too bad but it was dirty. One of those lakes that you can’t see the bottom.. but it was okay.

The challenge with the swim was that there were so many people in such a small lake. If you notice my swim workout (the link above), its basically an M, which when you have 2000+ people on the course, it always felt like there were lots of people around me. Usually in these races, its crowded for the first 1/2 mile or so, then breaks up, but not today. I managed to get hit in the face 4 times .. and I thought I was going to have a black eye from the one, it really hurt, but I didn’t let it get me down.

I kept a standard semi-hard effort, like I had planned. I missed the end of the first loop because we were supposed to get out of the water, run across the beach and then back in the water…. Thankfully I stopped and turned around and went the right way. There was lots of seaweed and seagrass towards the finish area but I still had another loop to go.

During the second loop, I ran into guys who were doing the back-stroke and then one guy who was just floating. I’m not sure they realize how dangerous it is to just float and do the backstroke because you’re not watching out for other people. Thankfully I got past them without incident.

After the second loop, I managed to get to the swim-out area (through the seagrass) and make my way to transition. It was a pretty long run from the water up to get my bags, then to the change tent … longer than I’d like. I had to run on sidewalks, barefoot, and with my plantar fasciitis acting up, that didn’t help. The change tent was actually INSIDE, which made it less disgusting, but with air conditioning on at 8am when you’re wet, it gave me a chill.

I always share the fact that your life changes after spending any amount of time in an men’s Ironman changing tent. Nuff said.

I thankfully had a nice gentleman help me with my bag, pack my stuff, give me some kudos and sent me on my way for the long run now over to the bike start. At least I had bike shoes on this time, but its hard to run in bike shoes for such a long time.

The Bike – 112 miles (6:27)

http://tpks.ws/4VYG4A222O7YMONISVL3XDHOPA

I always say that the most important part of the race is the bike. Today it proved true again.

The bike started out pretty smooth, the first 2-3 miles were mostly hills, couldn’t get into the groove. I needed to fuel but didn’t want to start too soon after the swim, my stomach was still settling. Once I got in about a half hour, I started the fueling strategy. The plan was to use my Base Hydro for hours 1 and for hour 3, then Gatorade in between with water when needed, salt when needed and my famous PB&J every hour (half a sandwich).

The course was crowded and felt real fast for the first loop, I was at around 20 miles/hr for hour one with little effort, but this is where the hills started to play in. My plan was to stay under 185W (basically 160-170W for most) and then keep it under 200W on the hills. In places it was hard, but after pushing it too hard and seeing my heart rate spike, I knew I had to rope it in to find success.

The rolling course was scenic, but I had to be smart. This kind of course can be dangerous because of what I call the “speed-boys”. These are the guys that have no regard for rules and just ride as fast as they can believing they are going to win the race (or a Kona spot). Once they worked their way out and past me, I felt pretty good.

The weather was cooperating and did for about 75% of the bike where it was overcast, and not sunny .. it really helped me manage my fluids and not become overheated. When the sun was out, it was warm, and the humidity didn’t help too much but I was used of riding in worse conditions.

My strategy with the aid stations was to take water and gatorade, fill the front flask with gatorade, hold the water and keep a reserve on the underside. It worked out well for the most part. I was able to use some water to cool down with when the sun came out. I physically stopped at the third aid station, and then stopped each time on the second loop. This was just to get my bearings because its what I did in training.

The good part about hills is that what goes up, must come down. I hit some major speed coming down the hills on the upwards of 30-35mph, it was so fast for me that I had to pull out of aero position when I hit 35mph. I’m just not used of it anymore since I moved to Florida.

The last half of the loop is much more hilly, took a little more time and focus to stay in the target ranges I had set. I knew I had another loop to go, I needed to save my legs for that and the run and stay focused on my fueling strategy.

I got done with the first loop and hit special needs, grabbed my stuff from the bag and went on my way. The second loop had much more noticeable wind. I knew it was going to be a harder ride, it seemed like every direction had wind, although it was primarily coming from the south at this point. I had to pull it back a bit to stay in my targets with the wind, which slowed my pace, but focus counts.

The second loop is always interesting because the real fast people are well ahead of me, and the people who think they are fast are feeling beaten up, so they are behind me. It allowed us to stretch out the course more and not feel like we’re all on top of each other.

By the end of the second loop, I was feeling pretty good and started the mental side of transitioning for the run, just thinking it through in my head. I knew I had to take a gel at some point in prep for the run, and take in simple fluids. I was done with Gatorade by about 5 hours in, my stomach wouldn’t be able to take it. But I’ve learned not to push it, listen to your body and learn from experience.

I made the final turn into the transition area and was welcomed with a major downhill that I rocked in front of the crowd. I’m not really a show-off, but in this case I couldn’t stop it, it was just a nice hill. Then an uphill to get to transition … but I got there. Handed off my bike to the volunteer and off to the change tent again.

I had the same challenge again with running on the sidewalk with no shoes on, my foot was killing me.

In the change tent, I was welcomed by a could young guys that helped me get ready. They were great and truly inspired by my stories of this being my 7th Ironman. The thing I enjoy most is inspiring people with the things I do, to show we all can be amazing if we choose to be. I told them how after 6 previous races, this is the BEST I’ve felt at transition 2. And it really was.

I had a solid bike effort, felt fueled, hydrated and ready to go out on the run.

The Run 26.2 miles – (5:31)

http://tpks.ws/7UPTA43MPYZ47B65535M4S5ZPQ

So far the day was going well, but the run is always the challenge because you feel the effects of overdoing it on the bike. I knew I was far from being done but felt confident that I’d get it done because the bike was solid and I stuck to the plan.

Getting “moving” is the hardest part, I got slopped up with sunblock (which didn’t work) and out I went. Most of the race was not in the sun, it was mostly overcast, but the first 2-3 miles of the run stayed overcast until the sun came out. The Florida sun is always hot, regardless of the time of the year, and I was hoping it was going to either rain … or stay overcast.

The first 4 miles was a loop-de-loop just to get the miles in, but I already felt like I was behind on the fueling. The aid stations were not at a mile apart, more like 1.5 miles in some cases, which I didn’t plan for well enough. I stuck to ice in my hands, water and gatorade to get through. I used a gel at about 30 minutes in (didn’t go down too well) and then another one at 1:15, which reminded me I was not going to stay on gels and I had to resort to plan B for fueling the rest of the run.

I’ve found that my body just does not take anything well after going all day, its certainly something to think about in the off-season. Thankfully the sun had come out but went back in after awhile and although I was warm, the ice helped.

I managed to keep my 10:30/mile pace for the first few miles and even kept running in full through mile 10 until I realized I was going to need to slow it down. My heart rate was all over the place, I needed to get control. This course was brutal because it was 3 loops, so you pass the same things 3 times… mentally draining. Totally.

I continued to run-walk with no real pattern to it except making sure I walked a minute every mile and through the aid stations. I got to a point where I just had to walk more than run, my legs were killing me, I was dehydrated but I knew I’d get through. The goal was to keep running as much as I can, but mix in the walking where needed.

The one unexpected thing from the move of the race date, was the setting of the clocks back, so it felt much later than it actually was, but it also meant the sun went down early. As it started to get dark on the second loop, we started to see thunderstorms in the distance and many of us hoped it was going to rain at some point.

I continued with the run/walk strategy, helping others where I could. Many people just needed salt, and thankfully as a member of the Base team, I had salt. I shared it a few times with people to help them get through but needed to retain

At the start of the third loop for me, it finally started raining. And it felt good. At this point I was walking more than running but moving forward and sticking to my fueling strategy. I finally came to the point that I like most about racing, and that was just getting it done. After run/walking for a good number of miles, I put my head down and said I want to get this done. It’s raining, I’m soaked, I’m cold, I’m dehydrated … GET IT DONE.

It was mile 23, and I said to myself that this was the average distance of my brick after a long ride, and if I can suck it up then, I can suck it up now. I started running at a decent pace .. and passed so many people. It was still raining, but I managed to control it and just walk through the aid stations but the race suddenly got easy.

Mile 24, then 25 .. and then the final turn to head down towards the finish… still running.

I wish I would have gotten that motivation a little earlier, but as I came down the chute with my arms in the air waiting for Mike Reilly to say my name, I got a gentle reminder of the rain. The final approach was flooded with about 6 inches of water, tons of fun to run through, but we didn’t have a choice.

I finished .. I heard Mike say my name, it was over… Ironman #7 is in the books.

The Aftermath

I was very happy with my performance, and although I hit some hurdles, I did well. I called this the best Ironman I have done.