FastForward Sports Weblog
I learned today that it’s not about the time, it is about the accomplishment.

Tuesday, October 20, 2009


Kirsten's Denver Marathon Race Report 10/18/09

I learned today that it's not about the time, it is about the accomplishment. What a great day to run my first marathon. The weather was perfect, I slept well the night before and my body felt fresh and ready thanks to the taper. My goal was a 4 hour marathon, which I knew was a stretch but I wanted to try. This was after all, the only marathon I will ever run due to my old basketball knees. I felt great and I was right on track through mile 19. It was great to see co-workers at mile 12 and my family at mile 13 & 15. I got to run with fellow F4 group runner, Michael Long for miles 13 & 14 which was uplifting to have someone familiar around me. At mile 16 I went past the F4 aid station and yelled to Jen who was very busy handing out water/Gatorade. At mile 18 I had a friend waiting to run with me. I knew I would need someone to get me through Washington Park miles since I was basically running alone by then. She just kept me company and I would look at her feet to remind me that my cadence was getting too slow. During this time my pace slowed down by 1 minute every mile. I knew I was not going to meet my goal time, so I took a minute to use the port-o-let and I felt so much better. My family was waiting for me at mile 22, coming out of Wash. Park and by that time I started slowing by another minute p/mile. I told them to meet me at the finish because I needed to focus on getting to the finish line. The next couple of miles were really hard and I just told myself to just keep running, do not walk. At mile 25 I started feeling weird and Liz, who had done the 1/2 marathon, was on the course at mile 25.5. I was barely running at this point and told her that I was starting to feel light-headed so she stayed with me. (Thank you Liz!) I started walking and weaving all over the road. Liz had to catch me a couple of times. When I was 200 meters from the 26 mile marker, I told Liz that I was going to pass-out. I have bonked once before and knew what was coming. I told myself in 2002 that I would never do that to my body again because it was a scary experience and can turn into a serious medical issue. I struggled with the decision to just walk the final 1/2 mile or stop and take care of myself. I would have finished sometime before 4:30. Instead I spent 25 minutes on the sidewalk laying down and getting water, gels and electrolytes in me. I still wanted to finish and my husband had to adamantly tell the EMT's that I was not going with them.  Liz and Gwen took care of me and walked by my sides until the last 200 meters to the finish. I held my girls hands for those last steps and finished with them at my side.

As my sore body sits down and reflects on the race I think about the words I used to describe myself on the first day of training with Coach Scott Gurst and our running group. (What a great group and coach!) I said that I was "goal oriented". Without the goal of doing a race, I tend not to work out. Without an aggressive goal, I tend not to train hard enough. As I passed through mile 19 and realized my time goal was out of reach, I just thought about finishing. It?s funny how you train towards something for 4 months and then realize that getting to that finish line is just as important. When I sat down on the sidewalk, it was probably the clearest decision I had made in the last 4 miles. I chose my health over my time goal. My finishing time was 4:51:29, but as you know, it doesn't tell the whole story. My friends and co-workers reminded me today that yesterday was all about the accomplishment.

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Final Race Weekend Tips

Thursday, October 15, 2009


Thanks to Coach Scott G for these very helpful final tips for those F4 athletes racing this weekend in Denver, Moab, or Humboldt:

We have traveled a long distance together, my friends. In fact, if you've done most of the workouts, I estimate you've probably run between 200 and 250 miles since we first met back in June. And a good portion of those miles were uphill. J As you know, however, having done all that training does not guarantee success on race day. All the training does is stack the odds in your favor, and increase your potential for success on race day. But now that you have the potential, can you turn that potential into concrete success? Put another way, you've painstakingly worked to plant the seeds, foster the growth of the trees, and harvest the lemons. Now, can you make lemonade?

Bobby McGee often says that on race day, 90% of athletes race below their potential, 9% race at their potential, and 1% actually race above their potential. The difference between your potential and where you actually perform is what sport psychologists refer to as "performance loss". The factors that can contribute to performance loss are, among others:

Leading up to the race


  • Poor nutrition

  • Poor hydration

  • Too much stress

  • Not being fully rested




On race morning


  • Not eating proper breakfast

  • Not eating far enough in advance of start time

  • Stress of getting prepared and getting to start on time

  • Improper warm-up



During race


  • Going out too fast


  • Not sticking to race plan (or not having one)

  • Poor nutrition

  • Poor hydration

  • Being overdressed, underdressed

  • Negative attitude

  • Unnecessary stress

  • Lack of belief in oneself

  • Lack of toughness



Obviously, there are others. The challenge is to do everything you can to eliminate as many of these as you can, if not all of them. If you eliminate all of them, you should be able to run to your full potential, which is a great feeling. There's nothing better than finishing a race and knowing that you couldn't have done it any better. In fact, success on race day is more about removing obstacles to the great race that's already inside you, waiting to be released. Your main concern over the next few days should not be whether you are capable of running well. Your main concern should be eliminating anything that might stand in the way of that happening. So, with that in mind, here are some thoughts on things you might want to consider over the next few days to help you be in the top 10%, those that perform to, or even above their potential on race day.

The Next Few Days

Really pay attention to what you put into your body. You've tuned it up really well, and it's like a race car waiting for the green flag to drop. But it won't be able to perform if you put low grade fuel (food) into it over the next few days, and don't keep it lubricated (fluids). Even one bad meal in the next few days could cost you. So really be diligent. If everyone is going out tomorrow from the office to have Twinkies and deep-fried lard, you might want to politely excuse yourself. Everything you eat and drink for the next few days is fuel for your race. Choose the high-octane stuff.

Likewise, hydrate well over the next few days. Keep a bottle nearby, and continue to sip throughout the day. By race morning, you should be peeing clear and copiously.

Try to do everything you can to go into the race well rested. The purpose of the tapering period is to allow you to be completely healed and recovered from all the workouts. Resist the temptation to do anything that will jeopardize that. Now is not a good time to be pulling weeds, going to the rock gym, moving your barbells up to the attic, pulling the transmission on your pick-up, painting the house, hiking Sanitas, going for long bike rides, etc. Make smart choices, and certainly avoid the temptation to get in one last hard workout. It definitely won't help, and will probably hurt. Save your energy. You'll need it.

The Night Before

Do as much of your race preparation as possible the night before your race. Set out everything you'll need so you won't have to go on a frantic scavenger hunt in the morning. Put on your race clothes to make sure you have everything. Pin on your number. Set out your bottles and food. Clear the memory on your watch. Make sure you have your Body Glide, sun block, and anything else you'll need. The idea is that you should be able to wake up the next day and have everything prepared. Have a good healthy dinner on the early side, which will help you get to bed early. Set two alarms, and leave yourself 15 minutes more than you think you'll need to get to the start. As you go to sleep, visualize success on race day.

Race Morning

When you wake up, smile. It's race day! Take a moment, and a deep breath before you get out of bed.

Your morning meal should be completed at least two hours before start time. This will give your body the proper amount of time to digest and process the food. If you eat less than two hours before start time, you run the risk that there will still be blood in your stomach processing your food. If you start running before this process is complete, you force your body to choose between sending blood to your stomach to process your food, or to you legs to help you run. Either way, you lose. Note that it's OK to have a very light snack about 10-15 minutes before the start to top off the tank.

Before you leave your room, look in the mirror, and remind yourself that you've done enough.

At The Start

In the time leading up to the start, stay relaxed and focused. Immediately terminate any negative thoughts that might pop up. Stay away from anyone who is spewing negative, self-doubting BS, or complaining about one thing or another to excuse themselves in advance for not having a good day. Decide that regardless of what comes up, there is nothing that can knock you off center. Be the person that everyone looks at and thinks to themselves, "There's someone who is really relaxed and confident ..."

After The Gun

Settle into your pace as soon as possible. Ignore the madness that is going on around you. As people run by you, remind yourself that you there's a pretty good chance that they don't know what they're doing. More importantly, remind yourself that is doesn't matter. You have a plan, and nothing is going to sway you from doing what you need to do.

Pay attention to the things that matter and are under your control, and ignore the things that don't matter, or are out of your control. Stick religiously to your nutrition and hydration plan. Continue to check in with yourself with respect to your form. Are you relaxed? Are you holding tension? Is your cadence good? By running with good form, you make the whole task easier, and increase the chances that you'll have a lot left for the push at the end.

Each mile marker, check your splits, and remind yourself that it's all "excellent"! J

Look forward to the more challenging parts of the race. You've probably trained more than anyone on the hills, and they are to your advantage. Remember to push through the crests of the hills, continuing your effort for a few more strides as you go over the top.

At The Finish

If you've run a good race in an attempt at a challenging goal, you might experience a bit of discomfort as you near the end of the race. This is natural, and not a sign that something is wrong. Know that you can handle it, as you've had plenty of practice. Think of the discomfort as an old friend. Continue to ask yourself, "After all I have been through over the past 17 weeks, after all the work I have done, am I willing to do just a little more? Am I willing to push for just a few more minutes?"

As you approach the finish line, regardless of whether or not it has been a good race for you, allow the last 100 yards to be a celebration. Resolve to cross the finish line with a big smile on your face, and your arms in the air, because every finish line is cause for celebration. There most likely come a time in the future when you will not have the ability to do things like this any more. Running 13.1 or 26.2 miles is not a trivial accomplishment, and one that most people that walk this earth will never experience. Whether or not you think you did it well, it is still cause for celebration, because one day, you will look back on that moment as one of the times when you were at your very best. If you want to pick apart your race, wait a few minutes until after it's over. But during those last few yards, focus only on what you have accomplished, not what you have not. Remember, it's not just the end of a race, it's a milestone on a much bigger journey.

Hope that helps. Have a great race!

- Scott

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Barb is all about the 364

Tuesday, September 22, 2009


Don't ask me how my race was.

Why Am I Not Disappointed? This is the question I kept asking myself after IM Louisville. I had missed my goal time by 20 minutes ? what went wrong and why didn't I care more? Training had been great. I am the most happy when I?m training ? so for 6 months of the year I feel great, and for the other 6 months I look forward to feeling great again later ? this is kind of creepy. I have a weight problem (upwards of 200 lbs on a 5?4? frame at my heaviest) ? which I am only able to keep in check by either incredible diet vigilance or massive amounts of training. Diet vigilance is depressing. I can?t describe how good it feels to someone who was at one time so out of shape they could not pull their child up a hill in a sled ? to be able to do an Ironman. I can?t begin to tell you how if feels to me to ride my bike to Jamestown, or to work, or to Cheyenne. The feeling of screaming downhill with your BFF (thank you Jennifer) right behind you on a warm summer day ? there is nothing like it! Swimming in a lake at sunrise ? running like a horse on a long trot?to me are some of the most intense pleasures in life. So why do an Ironman? Why not just train all the time? Hmmmm?.because its not the same?.even I need the voice in the back of my head that says ? ?get up now and go to masters ? THIS IS IRONMAN, THIS IS NO FOOLING AROUND!?

So we did the training, with fantastic teammates and coaches. We did a road trip. We suffered, teased and shared our most intimate secrets. (Lots of time for this on an 18 mile run).

Race time ? what an experience. This was my third Ironman. Each experience is different. The fist one was absolute elation because I finished, the second one was absolute elation because I got faster, the third was just elation, why??but I?m ahead of myself, one thing about Ironman is that stuff is going to happen, it?s just how you deal with it that matters.

Fly to Kentucky ? this was fantastic, I was not nervous at all this time. No doubts about my physical ability to finish. Enjoyed all the pre-race prep, all the energy, all the hype, in fact I kept running into Scott in the Expo when I was supposed to be ?relaxing?. Loved the pre-race swims and both dinners. Had a great time doing Jennifer?s hair, writing really lame song lyrics in the middle of the night, and being proposed to by men on the street (twice in one day ? not too bad for a prior fat girl in her 40s).

Race morning ? got in line with all our teammates, this was a riot because the race organizers had neglected to have the sprinklers turned off, so in order to stay dry the guys picked up a blue room and moved it to block a sprinkler, the water pressure was quite strong so we though we were under attack every 45 seconds or so. The sun came up, the seconds ticked off, we jumped in the river. My swim went according to plan. I stayed out of traffic, drafted when it was convenient and moved out into the channel a bit for the down current. I came out of the water almost exactly when I predicted I would. Ran to the tent, put on socks, shoes, glasses, and helmet. Ran out and on to the bike, completely missing the sunscreen. About ? mile into the bike my eyes began to itch and I began to sneeze, also my nose was running incessantly. This lasted for about an hour ? I think I was allergic to something in the river. Started to see the F4 men as they caught up to me. This was great. Saw Scott, Jen and Lida twice ? a nice lift both times. Borrowed some sunscreen, ate and drank according to plan. Had a very hard time using my power meter on the hilly course as the watts numbers were all over the place ? in retrospect I rode too conservatively. On the way back into town I got cramps in both my feet, incredibly painful ? I just pushed through it as I knew I was almost done. I know I usually get these on the bike if I stay on one foot too long when coasting down hill ? I must have lost focus and forgot to keep even pressure on my feet when coasting. Bike time was off goal by about 16 minutes.

Into transition ? my feet were still cramped as I hobbled to get my bag, Fiona (Jennifer?s daughter) was there ? how nice to see a familiar face. By the time I changed my feet were back to normal. Strapped on my Garmin ? Low Battery ? not sure how that happened since I had charged it right before putting it into the bag ? oh well. Started on the run, I had decided earlier (after many, many bouts of nausea, vomiting and diarrhea in races and on long training runs) that I would not consume anything that didn?t sound good. I drank water, ate oranges, grapes, bananas and a couple of cookies ? I never felt sick. So that was a huge positive thing to learn. I did feel sore though and very tight hamstrings kept my pace to a very slow jog. I think this was because I had spent nearly the whole bike ride in my areobars, and the position was somewhat new to me, having got a new bike as a surprise barely a month before the race. OPR (other people?s relatives) were all around the course and had the kindness to cheer for me ? they can?t imagine what an uplifting feeling that is. Also my other BFF Corinna was on the course ? this is the first time I have raced without her, and she seemed to show up at just the right moments when mental and physical torment were about to take over. My pace was slow but steady, the fastest I could manage. Lida was very encouraging as I got close to the finish. As I came into town the lights and the crowd and Scott and Jen at the finish were all too overwhelming, I was ecstatic. My time was crappy (off by about 12 minutes on the run), I didn?t care?

The next morning at breakfast I was wondering why I wasn?t more disappointed, when Scott said ?I know why? I was thinking of all the positive things he would say about my race, all the things I learned, all the ways I would be better next time?.but instead he said ?You?re not about the race, you?re about the other 364 days of the year?. Of course he nailed it?.so? don?t ask me how my race was. The race is just an excuse to train.

See you next year, and maybe someday Kona ? by lottery or by ageing, I hope to get there.

Barb

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Donna Does Not Fail!

Friday, September 18, 2009




Ironman Louisville 2009  “A day to remember’ –Donna Mitchell


So being a very experienced triathlete (one sprint and the bike leg for a relay), somehow I found myself in a training program for the Ironman.  It was actually an wonderful program filled with just great people.  Though the training was ‘well training’ , it was fun because of my training partners.   I had successfully stayed healthy and injury free, until the taper.   Ten days before, I became ill with some type virus and found myself barely surviving a day at work, let alone a day of Ironman, getting Iv fluids x 3 days and really getting worried that I would feel well enough to compete.  Ultimately, even arriving in Louisville, I still felt really bad, not eating well, and really concerned that I would get to start the race.  The good news is that by race morning with some drug therapeutics, I felt decent.  My head still really hurt but it was tolerable.


Race Day


We got up early, changed, ate a little bit (but ultimately the stomach really didn’t want food) took a Pepcid & meds and headed down to check the bikes and get in line as early as possible so to have as much of the 17 hours as possible to finish.  The morning was cool, and the high was to be in the low 80’s.  I kept thinking that this ‘totally abnormal’ August weather, must be a sign, an omen that it was going to be a good day! The waiting was the worst part, but with all of my F4 teammates around, somehow I had an inner calm.  Maybe it was because, I had repeated the mantra “I have trained enough’ (thank you Scott G) for the last 10 days and I also knew that I have spent a lifetime working 36 hours straight.  I knew I had endurance and could pace.  I was also happy that I felt well enough to compete.  It would have been a sad, very sad plane flight back to Colorado, to sit with 2 Ironmen and be an Ironman want-a-be.


“The Swim: did I bank enough good karma with the water gods?”


The hardest part of the whole day was that first leap into the river.   I found the swim to be actually good (a comment from someone who just started swimming freestyle one year before, so what do I know).  I liked the fact that it was easy to site and the water was warm. Other than getting beat up by some aggressive swimmers, I kept my goggles on and stayed in my bubble.  I wanted to check my watch, but kept hearing Michael’s words in my head (you can only lose in the swim}.  I kept my nice, steady pace (albeit slow).   When I got out and looked at my watch, my time was pretty much on target 1:52:19.   I survived the swim.  I knew in my heart that baring any major problems;  I would be an Ironman at the end of the day.  Life is good!


Transition I


I have decided that the Ironman is awesome, because they give you helpers and a tent to change.  Screw that little towel!  There, greeting me was daughter, Jessica and Lida who were volunteering.  Their hugs and smiles, made me feel so good.  Swimsuit off and bike attire on, I was now a cyclist.  I spent an extra couple of minutes to eat an oatmeal cookie and really cover myself with sunscreen.  Then off to the bike.  (Why don’t they let you run through a shower, as you come out of the water????)


The BIKE (How many tubes and CO2 cartridges will I use???)


I was familiar with the bike route, especially the part along the river.  We used to ride this a lot when we lived in Louisville.  I had a chart taped to my bike to help me stay on target (primarily, to make sure that I made the appropriate bike time cuts).  My plan was to bike conservatively the first 60 miles and then made the appropriate adjustments.  Most importantly, I was not going to ‘eat the paste’.  My bubble was set.  We had a whole lot of family/friends staked out on Hwy 393 at the high school.  They were great inspiration and I did take a few minutes to stop and give hugs and chat with them.  My sister had printed up T-shirts and they were all wearing the “Team Mitchell’ shirts.  Just awesome!   The turn at mile 60 to start the second loop came well in advance of the cutoff.  I kept my pace, stopped briefly with family for the last time on the bike then grabbed my special needs bag.  Took out my two York Peppermint patties, re-medicated myself, bathroom break,  re-applied the ‘butt butter’ (something you should never forget to do) and prepared a bottle of  Sustained Energy.  I knew I was 20 minutes off my pace, and I got a little panicky since I was starting into the last 50 miles.  I knew I still could make the cut off but didn’t want it to be at all close.  I pulled myself out of the river that morning, and therefore refused to not finish because of the bike segment.  Overall, I felt good and decided I could pick up the pace.   The new pace was fine, and as I rolled into T2 , I had made up my time and more.   8:03:01   I realized that I probably could have ridden the entire way at the faster pace.  I was very excited that I came in with time to spare for the cut off and with almost 7 hours to do the run.  Amazingly, no flats!  Life is good and maybe getting better!


Transition 2


Once again that wonderful tent!.  Off with the bike clothes.  Wet ones to wipe down the face and arms.  Clean running clothes and socks. AAAH!  The simple pleasures of a ‘Ironman to be”. Then off I went for the run.


THE RUN


My plan had been to walk the bridge and get my legs moving again in a different plane of motion.  When I got back into the city, it was time to run.  I fell forward and let my feet catch me and off I went.  I found a pace that was sustainable and it was really amazing how quickly most of the aide stations came.  I walked them, drank coke and took additional salt tablets.  It was fun seeing other F4 runners along the way.  My family and friends were cheering from close to the turnaround.  It was exciting to know that I would see them soon.  I saw Stephen and Doug, hugs and kisses exchanged, and I continued to run.  Saw my family (including my parents now) and made the first turn.  Hugs to the family and then I continued back into town.  I was nearing the turn when I heard Lida screaming my name.  She saw me coming.  I made the turn towards the finish/turn around.  People are cheering, giving high 5s thinking I am finishing- but I had to make that right hand turn and head back out.  It was just getting dark, the lights on the mall were on and I told myself I would be back to finish.  To my right was Jen, she ran with me for a few moments and then off I went into the night.  It is interesting where we find some of our best moments.  Oddly, I had always presumed that I would walk a substantial part of the 26.2 miles, but I was running and it was actually feeling good.  Miles clipped by.  I saw Stephen, first.  We crossed the center-line and with a hug and a kiss told him to ‘go become an Ironman’.  A little later, I did the same thing with Doug.  More coke, an occasional gel and keep pacing.  I kept waiting for the ‘wall’ or the ‘line’ or the self-doubt.  It didn’t come.  I knew that after I made the turn and saw my family, I was 7 miles and heading home. My sister, Pam ran along the road with me.  We were talking and chatting about Ironman, the day, how cool to finish will be and time flew by quicker.  I thanked all the volunteers and tried to encourage all those who were struggling as I passed them.  I am slow, steady and most people pass me.  So it was incredibly enjoyable to be finishing an Ironman and passing anybody.  I passed 50 more  people, but  worried that they would not finish before the midnight hour.


THE FINAL APPROACH!


During that last ½ mile, my mind was a frenzy with thoughts.  What completing the Ironman meant for me, what incredible coaching had allowed me to complete this goal, how many times Scott Gurst’s comments about mental toughness and believing in yourself had gone through my head that day, that I ‘did eat the paste’, that I was proud of myself, that I had finally learned to swim, that coming back to my hometown to do an Ironman was extra special, that my family and friends were awesome,  that my kids were at the finish,  that I got the opportunity to train and do an Ironman with Stephen, that I didn’t fail.


I hugged my sister and gave her my ‘light necklace’ so it wouldn’t mess up the photo and slowly turned the corner allowing her to run through the crowd to the finish.  I wanted to take this moment in, the people, the music, the lights.  I glanced to my right and saw two Team Mitchell shirts,  worn by Doug’s sister  & brother -in-law and went to give them a very big and sweaty hug.


THE FINISH


I then continued down the cobblestone path, people were banging on the advertisement boards, the neon lights were brilliant and their geometric design led you in.  Extended hands everywhere asking for a gentle slap of mine as I continued to the finish.  Arms in the air and I was across!   Life is really good!


All I can say is that it is as cool as you can imagine.  There is no way that you can’t smile and feel incredibly accomplished.  As I crossed the line, there was Stephen, Doug and Scott.  Stephen placed my medal over my head and made me an Ironman.  What a memory!  I looked left and saw my dad, standing there with tears streaming down his face.  What a day this has been!  Surrounded by F4 teammates (there is a plus to coming in last), family and friends, it was a grand celebration.   Run time, a very consistent 13:40 pace for 5:58:07.


Total length of my call day:  16:25:12


Overall, I felt great!  It had been a good, correction great day, an awesome day!  Ultimately, I wouldn’t really change a thing.  Well maybe I would have biked a little less conservatively, but who knows, it may have meant I would have done a lot of walking.   I was actually the proudest of my run, only 39 minutes slower than my marathon PR.  As for my long call day, well I don’t think I could have done the ENTIRE day better!  Ultimately, it was a perfect day, a day to remember!


Important points!


Definitely put your times on your bike to keep you on task.


Sustained Energy (unflavored) totally rocks!!!  You get so tired of ‘sweet”


There is nothing better than Coke on the run.  Go caffeine!


Butt Butter always makes a long ride better!


All of that time in the Union and Boulder Res, makes for a better open water swim!


Nothing is better than training with your friends at F4!


There is no ‘race day magic’ so stay within your ‘bubble’, but race day can be magical if you do.


Changing into different clothes adds time, but makes you so much more comfortable for that segment of the day!  You got a tent and helpers, so why not?


Mental preparation is important to keep the Dementers (see Harry Potter) from sucking the ‘life breath’ from you.


Ironman registration $550; new tri-bike, F4 attire $3500; Ironman medal around neck with family looking on::::::PRICELESS





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Dirk “Gets it done” in Madison

Thursday, September 17, 2009




Ironman doesn’t start with the sound of the cannon driving a bass-deep percussion through your chest, bobbing up and down in the algae-stewed Madison, WI lake, staring down a 140.6 mile “workout”. It doesn’t start a year earlier when you plunk down your Visa for a $550 commitment or a $3000 bike. It didn’t even start when my ridiculously supportive wife relentlessly encouraged me to, “Just get it done.” It didn’t even start for me when I crossed the finish line at my first triathlon in 2000, and reflected at what fun I just had exerting my anarobically-trained, basketball body in a way I never thought possible.


No, Ironman started deep within me. It began as a 13-year-old boy watching Wide World of Sports in my basement in late November, 1982. I was engrossed, inspired, and humbled by a bunch of “weirdoes” I had never heard of: Dave Scott (who I would actually meet in 2008), Scott Tinley and Julie Moss; no, not Magic Johnson or Larry Bird, like most teenage boys and my heroes at that time. That year, Scott Tinley, a 25-year-old aquatics instructor from San Diego, passed Dave Scott in the marathon and finished in a record time of 9:19:41. Julie Moss collapsed in front of thousands of cheering fans, and what still amounts to be one of the most inspiring finishes of all-time, crawled the last few yards to finish only 29 seconds behind first-place finisher Kathleen McCartney. Goosebumps still rise on my arms replaying that image in my mind.


My Ironman started that November day in 1982 by quietly saying to myself (in a voice only I heard and certainly didn’t share, because what those people did was crazy!) that someday I’d like to be an Ironman. That idea quickly went dormant, as I got gassed riding my bike over to my best friends house just 6 blocks away.


However, the manifestation process had begun, taken hostage of my subconscious. So, at the age of 40, I find myself toeing/floating to the start of 2.4 miles of swimming, 112 miles bicycling and 26.2 miles of running — WOW, it is going to be a gloriously long day. I love my wife so much; she is why I am bobbing in the water right now. She made sure this day is here.


But, I got to go now because the cannon just started my IRONMAN.
Anna we’re BBQing Later today! =)


The song “Barbeque” by ALO is one of my all-time favorite tunes. And the lyrics are very apropos:
The road is long and winding
Like a good mystery unfolding
It twists and turns
In colorful subplots and sunburns
And fake out endings
And sometimes my patience in the whole process starts bending


As I attempt to unravel the web
By rehearsing and reversing and perversing and traversing
Along the doubt laden extension chord threads
Of my life


And in this life we’re free to dream what ever we want to
But that doesn’t’ mean that your dreams are gonna come true
Instead as a way of getting us to move
Life dangles your dreams in front of you
And unable to resist the temptation
We continue


And it’s clear to me that this life is gonna be
All about the dangling possibilities that keep turning in and turning out


Yes it’s clear to me that this life is gonna be all
About the dangling possibilities that keep turning in…
The road is long and winding
Full of twists and turns
But before you can rise from the ashes
You’ve got to burn baby burn


Welcome to your Barbecue
Where we roast all the dreams that never came true
Welcome to your Barbecue
Pig out and dream a new


Welcome to you’re, welcome to you’re, welcome to you’re barbecue…


The 2.4 mile Swim:
Right before the cannon sent me and 2700 other lunatics off, I found myself slapping and splashing the water like a happy beaver. I can’t believe this moment is here. Now it’s finally real. With so many people all starting at once, one of my biggest fears for the day was how rough the swim start was going to be. I found a somewhat open area on the start line, about 30 meters to the outside. Within the first 25 meters of swimming, a nice comfortable space opened up. I said loudly, in that quite voice in my head, “I can’t fricken believe I am doing an Ironman.”


My coaches, Scott Fliegelman and Michael Kelly, trained me to get in my bubble, which is a great metaphor for focusing on yourself and what you can control inside your own space. My comfortable, bubble swim-space closed and opened numerous times over the first 1000 meters, but I was able to find my groove.


Before I knew it my first of two laps were done. The second lap felt as smooth and easy as the first. Actually, I couldn’t believe how quickly it seemed to be over. There were absolutely no issues – sighting was great and perceived exertion was very comfortable. I did wonder if the several accidental sips/gulps of the algae-rich lake water were going to come back to haunt me – it didn’t.


When I went to check my watch to gather some important effort feedback, I noticed I had only started the heart rate monitor, not the timer. I told myself: don’t worry, just hit start again. I was wearing my wife’s rudimentary watch, as two days before I left for Madison, my deluxe model broke after the face plate somehow got smashed. Little did I know it would be a blessing to have simple feedback to rely on.


I popped out of the water and took note of the clock, which read 55 minutes. How could that be? Did I cook the first lap that fast? That was 10 to 15 minutes ahead of where I thought I’d be at that point. Coach Scott always said not to rely on accurate swim courses, but that just seemed too far off. Oh well, I felt great. Off with the wetsuit, I found and kissed my wife, and moved swiftly up the helix (parking garage circular drive). What an awesome feeling to be running up through the crowd, which was set 4 to 5 people deep.


Transition #1:
The volunteers were so awesome! Nordstrom’s could take lessons from these guys in customer service. Easy and flawless. I had my plan down and knew what to expect.


The 112 mile Bike:
I had two issues pop-up; given the spectrum of things that can go wrong, they were very minor, especially for an Ironman virgin. Issue one, I forgot my two Gatorade bottles I was going to load my bike up with for the first 45 minutes of the ride. I realized this as I was walking down to the swim start. So, I started my bike knowing hydration or fuel was not going to come for a bit. Oh well, I stayed in my bubble and I was fine.


I stopped at the first aid station to pee and catch up on fuel. The bike was smooth and felt great, just like Coach Michael said it would. My goal here was to keep my HR to 140 or below, but 150 for the first 10 minutes felt like nothing. The first hill came and I knew I had to back the HR down. I sat up and soft pedaled up.


I was passed by countless knuckleheads absolutely mashing their pedals. I actually caught myself laughing out loud – were they forgetting about the 100 miles of riding and the marathon? On the back side of the first hill, my HR dropped to 142 and essentially stayed there, comfortably, for the next five and-a-half hours.


My race plan was to ease up the climbs and to use downhills and flats to my advantage. This was perfect, until my second issue of the day emerged: my wheels. Renting race wheels was something I wanted to treat myself to, and on my short pre-race ride on Thursday, the wheels all seemed good.


However, at about mile 33 of my race-day ride, when I hit the first really steep climb and had to drop into my lowest gear, the most awful, consistent squeal from somewhere on my bike kicked-in. I stopped. It wasn’t the break pads…EXPLETIVE! I kept riding. It stopped. A few minutes later, it returned … EXPLETIVE! About three terrifying miles later, I figured it out: the rear cassette was not put on correctly, so the chain was rubbing against something in the lowest gear.


I had four major climbs ahead that I would tackle in second gear. Since I wasn’t attacking the climbs, it ended up to be just fine. I just was anxious my bike was going to unravel later – fortunately it didn’t. The two big climbs, done two times, were so much fun. I got a feel for what the Tour de France riders feel like when they pound through the gauntlet of crazed spectators up the L’Alpe d’Huez. It made me want to get up off my seat and mash the pedals, but I knew better. Time to laugh at those who were crushing it. In my head I said, “See you on the run, suckas.”


My cheering, support crew – wife, my kids, Liv and Mason, and hosts, Kira, Tom and Brayden Dott – were waiting for me after the first climb. First time through it was a welcome sight; their energy immediately infected me. I got it again from them at mile 85. However, around mile 90 some negative demons crept into the gray matter. All I could think of was how badly I wanted to get to T2 without any mechanical issues. Ultimately, the body felt great, relatively speaking of course. The bike finished off without a hitch.


Transition #2:
Did I mention how great the volunteers were? T2 was easy and smooth. Off to my favorite, running. Time to catch those bike-mashers.


The 26.2 mile Run:
My training led me to believe 8 minute miles for the marathon was reasonable to pull off. The race plan called for a slow start (8:30/mile first 6 miles), with a push for the last six miles. The first mile was super smooth, easy and felt like it was maybe even slower than an 8:30 mile. My HR was exactly where I wanted it, 151.


At the first mile marker I checked my watch. I clocked a 7:10 pace – whoa Nellie, I needed to back it off. Second mile was 8:15. Whew, I was in my rhythm, passing tons of racers who were already struggling (voice: suckers on the bike!). It was at this point I was psyched to not have my watch giving me pacing feedback, as I know I would have been obsessed with watching the data instead of finding my groove. Mentally, the first lap of the course, 13.1 miles, clicked by in no time at all.


A very cool sub-plot developed on this first loop. Just outside the Camp Randall football stadium, I noticed I was running right behind another guy, who was getting barked at in a foreign language by someone on the sidewalk. Since our race bibs had to be in front, all I could see was his name on the back of his race shorts – Petr. This is usually the sign of a pro racer.


I didn’t think much of it at the time, as I was in my bubble. However, as the run continued I took note that he started running right on my hip, clearly pacing off me. When we went through an aid station, I read his bib, #4. Yep, a pro. I asked how he was doing/feeling, and he shouted, “Nein! I’m several minutes behind.”


We kept running together before I ignorantly realized he was finishing his race, using me to pull him in. That felt really cool. Following my own race plan, in which I was going to walk through every other aid station, Pro-Petr told me I would be better if I didn’t stop for aid. In actuality, I found I would catch him soon after I got my aid (clearly he was looking after himself – I felt so used and trashy).


We got to the end of the first loop for me, his race finish. We slapped each other a high-five. I congratulated him and he wished me well for the last loop. Later I saw where Petr Vabrousek was the last male pro to qualify for Kona 2010. After his finish, I realize now that I was out of my bubble. The day quickly started to take its toll.


I knew where Anna and Kira would be up ahead at mile 17, and greatly looked forward to my cheering section. My arrival did not disappoint. It couldn’t have been better timed, as the doldrums were settling in. It is really funny to hear from loved ones and general spectators, “You look great! You look strong! Nice work!”, when you know you look like shit, feel like shit, and just want to stop.


The irony, hitting my funny bone at this point, carried me to mile 20. At 20 I knew all I had was 6.2 miles between me and “Dirk Walker you are an …”. Whoops, not yet. The fat lady can warm up, but I still had some work ahead. No time to celebrate, but the adrenaline rush was on and my bubble was back as I visualized a track workout. Scott said to envision feeling the same way on that workout as you want to feel on the marathon. It helped. I don’t know what my split was for the last 10k, but it had to be respectable.


Rounding the corner of the state capitol, I was floating. I saw Anna running alongside, and heard her shout out, “Go Dirk!” The look on her face said it all – I got it done. I could see the turn into the finishing chute. I stopped, turned around looked at the amazing crowds, eyed the beautiful capitol building, absorbed the moment. Spun back around, I grabbed as many high fives as the spectators would give me. As I gave my last ounces of gusto for the line, thankfully not a Julie Moss moment, my bubble became as big as the universe.


There are only three other statements that are superlative to the one I was about to hear: “I pronounce you husband and wife”; “It’s a girl”; and “It’s a boy”. Now, add to the list, “Dirk Walker, you are an IRONMAN!” After ten hours, fifty minutes and thirty-five seconds, I dropped emotionally into the arms of my loved ones. There seems to be a trend here for the top four moments in life!


Roll credits: Anna, this day may not have ever happened without you. I love you so much! Liv and Mason, thanks for your support you were fantastic this whole year. My favorite quote comes from Liv, 20 minutes after finishing the race: “Yea, now daddy can help me fix my doll house.” (You got it sweetie!). To Scott and Michael, you guys nailed it – my mind, body, and spirit couldn’t have been better prepared. To my family, friends, FastForward teammates, the guys at Colorado Multisport and the folks at Solepepper, thanks for all the encouragement, accountability, gear help and karma – I used all of it on long training days and on race day. Finally, huge amounts of gratitude to our Madison hosts, the Dott Family – you guys were so enjoyable and easy to be around. Your hospitality made the weekend go off without a hitch with a lot of humor.


The Ironman is an individual event, but there is no way you get to, or through it, without amazing support. From the bottom of my heart, THANK YOU to you all!


Because it is a race ,the results are as follows:
Total time: 10:50:35
Division Place: 28 out of 368
Swim Division Place: 57 out of 368
Swim Overall Place: 320
Swim Time: 1:05:36
T1: 8:03
Bike Division Place: 97 out of 368
Bike Overall Place: 594
Bike Time: 5:55:09
T2: 4:14
Run Division Place: 12 out of 368
Run Overall Place: 80
Run Time: 3:37:35
(Special Note: I passed 404 other racers on the run. As Lance Armstrong’s book says, “It’s Not About the Bike” )


Dirk





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