Gary’s Fitness Blog

Here’s a few links to where and what the EndureChallenge was:

1. How it started - Why guys need to find fitness (and life) milestones
2. When I decided what to do - Celebrating 30 years of living well
3. Great Illini Race Report - iron distance race on Sept 6th, 2008
4. Lake City Marathon Race Report - marathon ran on Sept 13th, 2008

I was able to get some data loaded into motionbased, but not all because the Garmin 305 started deleting the oldest data during the week.  I have the totals of the workouts, but not the gps data (and therefore no maps or motionbased links).  Here’s what I have:

1.  Great Illini Marathon - don’t have gps
2.  Effingham, Illinois to Paris, Illinois - don’t have gps
3.  Paris, Illinois to Attica, Indiana - Sept 9th
4. Attica, Indiana to Logansport, Indiana - Sept 10th
5. Logansport, Indiana to Warsaw, Indiana - Sept 11th
6. Lake City Marathon

It’s too bad that I don’t have the gps map from my first day of bike touring, it would be comical to see how much I was backtracking and moving around the Illinois countryside to get away from small gravel roads.  The other thing about the data during the bike touring is that I started the gps when I left the hotel in the morning and stopped it when I got to the next one at night; therefore the charts are a little odd because I stopped to eat at diners, fast food joints, talk to locals, etc.  That’s what I love about touring!

Thoughts on what this taught me about my athletics:

Lesson One: The biggest lesson that I’m taking away from this event is that I don’t need to fear Ironman.  This was my third Iron Distance race in the past three years and up to this point I think that Ironman was still intimidating me in some ways.  The biggest way that it intimidated me was (as I mentioned in the lake city race report) by making me fear a complete collapse during the run that left me immobile.  That fear caused me to develop a race strategy that was possibly too conservative.

Granted, I did have somewhat of a breakdown during the last 10 of the marathon on the 13th, but the next time I do Ironman (Ironman Louisville in 2009) I will remember that it too 2.4 miles of swimming, 435 miles of cycling and 40.2 miles of running before I finally slowed below a 7:30 pace (and I still managed a 7:22/mile pace overall).

Lesson Two: I can ride a bike faster than “touring” pace.  I have been pretty consistent over the last couple years in telling myself, “back off the bike or you won’t be able to run… back off, back off.”  If you read my Ironman Wisconsin Race Report from 2007, that was a pretty consistent theme during that ride.  I wish that I had my heart rate data from the Great Illini because I guarantee that I rode well above 145 - 150bpm, which is what I used as my ceiling (or mostly) during IMMOO last year.

The one little bit of data that I have from the bike is when I turned my Garmin 305 on during the last couple miles of the bike during the Great Illini (to have it ready for the marathon).  During that period I was sitting in the 157 - 161 bpm, which is a time that I was trying to relax and prepare for the run.  The best thing is that I got off the bike and ran well!

Lesson Three: The third thing that I learned (again) will relate to training over the next year - when you find your behavior and emotions changing, it is a good sign of overtraining.  I noticed this during the touring that occurred between the two races.  I remember sitting down in the hotel room after one of the nights of touring and just felt like crying?  No reason, I felt wasted and wanted to cry as I laid there on the bed.  You can probably see some of this if you watch the youtube video updates that I shared.

As I sit here (Wednesday, 4 days after the last marathon) I have been dealing with small levels of depression each day.  Nikki has noticed that I haven’t been in the “best mood” too.  It might be an exaggeration to say “depression”, but it is really hard to find anything to be happy about - even though I know there is a lot to be happy for.  I believe this is just another way that our mind tries to tell our body what to do and not do?  It’s not easy to get out there and exercise when you have lowered moods; therefore I’m going to listen and be very careful over the next few weeks.  I don’t want to get sick (like I did two years ago a few weeks after Ironman).

Lesson Four: I have talked about this a little bit in the race reports from both races (Great Illini and Lake City Marathon) - but when racing in endurance events, getting the mind out of the way is a major part of the race.  The body must be trained and fine tuned, but the mind must also get out of the way and allow the body to work.

Chris McDonald just did an interview over on Endurance Corner Radio where he talks about his 2nd Place finish at Ironman Louisville and 1st Place finish (and course record) at Ironman Wisconsin a week later.  It’s a great interview and he does talk about the mental challenge during Ironman Wisconsin and how it played a role in his race.  They spend a couple moments talking about the mental aspect of fatigue.

The last thing that I’m excited about is that I’ve learned about barriers that I’ve built over the years and how those barriers are abstract constraints that I’ve placed on myself more than they are real physical and physiological limiters.  That is a lesson worth its weight in gold.

Last year I went back and reviewed all the race results from Ironman Wisconsin (IMMOO). I then took those results and put them into the context of the weather for the day of the race. Why? IMMOO has had some extreme variation in temperatures the last few years: 2005 - really hot, 2006 - cold, with very chilly rain.

You can read that original post from last year here: Ironman Wisconsin Historical Results and Weather

Last year at Ironman Wisconsin (2007), we had excellent weather. You can read my race report here, Gary’s 2007 IMMOO Race Report. No mention of weather, because it wasn’t a major factor in race outcomes.

Here’s the Chart of race results and weather, updated with last year’s information:

year / 10th place finisher / last HI Qualifier / # AG
(male 25 to 29 age group)

2007 / 10:21 / 9:58 / 156
2006 / 10:25 / 10:18 / 201
2005 / 10:50 / 11:10 / 186
2004 / 10:37 / 10:22 / 162
2003 / 10:32 / 10:18 / 173
2002 / 10:21 / 10:20 / 184

Here’s the weather charts, from wunderground.com:

year / mean / max / min

9.9.07 / 63F / 73F / 52F
9.10.06 / 56F / 59F / 53F
9.11.05 / 80F / 91F / 69F
9.12.04 / 71F / 85F / 57F
9.7.03 / 74F / 89F / 59F
9.15.02 / 59F / 71F / 48F

Interesting, if nothing else! I hope those of you heading to Wisconsin in a few weeks have great weather and a great race.

I just found a gps route at motionbased.com that was done of the loop section at Ironman Wisconsin.

Here’s the link: Ironman Wisconsin Loop Route - gps is of 1 loop

Last year I did 2 complete race simulation rides as I prepared for Ironman Wisconsin and chose a route around Lexington that I felt was comparable to the IMMOO route. The significant part of the IMMOO bike course is a loop that you do twice (link above).

Here’s the link to our route: Race Simulation Loop Route - gps is of 2 loops.

Here are the links to the two race sim rides I did: Race Sim Ride 1 - Race Sim Ride 2

Comparison Thoughts

The IMMOO loop is 39.69 miles with 2,695 feet of elevation gain and loss. The race simulation loop is 36.2 miles with 2,926 feet of elevation gain and loss. That is about as good as it can get in a practice situation. When we created this route we thought is was close, but we didn’t use a gps to map it out. Sometimes it pays to get lucky.

I’m not doing Ironman Wisconsin this year, but I know a few local triathletes that are, so this might boost their preparations. Who knows, maybe it will be a testing ground for future Ironman preparations too.

The Stats:

Division - M25-29
Overall Place - 284
Division Place - 38/156
Total Time - 11:12:37
Swim Time - 01:12:00, Swim Overall Place - 704
Bike Time - 06:13:30, Bike Overall Place - 769
Run Time - 03:35:14, Run Overall Place - 107

Stats taken from my IMMOO results at TriResults.com

Swim Analysis: I was very pleased when I got out of the water and saw that I swam in the 1:12 range. I had anticipated a time between 1:10 and 1:15, but my intuition had me closer to 1:15 than to 1:10. The frustrating part about the swim is that it took a lot time during the swim before I felt like I was actually swimming and making progress. The major issue was sighting efficiently. I ended up using small breast strokes in order to sight, because either I was swimming zig-zags or those around me were - or we all were to start.

This can be improved upon by doing more open water swims during the summer, but it will help to just become an overall better swimmer too. This is the first year in my entire life that I have swam the entire year (not a lot a couple months, but still swam some). That consistency for 2008 will be essential again. I would love to be a sub 1:05 swimmer, since Nikki swam 1:05 at her first Ironman…. maybe she’ll motivate me to actually swim some workouts with her this year?

I will also seek swim technique analysis.

Bike Analysis: I wrote a lot of information prior to the race about my race simulation rides. (Tags and links to articles) The interesting thing about my expectations for Ironman Wisconsin and those rides are that the two didn’t quite run parallel. What do I mean by that? Well - During the simulation rides my common riding time for riding 36.2 miles was between 2:01 and 2:15. If you take that distance and time and derive an estimated Ironman bike split it would be around 6:15 to 6:30.

My expectation going into Wisconsin was that I could ride at or just under 6:00. Why did I think that? Because I wanted to be able to ride 6 hours. That expectation was based upon a hope and dream, not on the reality of my current riding fitness.

There are a couple things that saved my bike leg from completely blowing me up:

1. I understood that riding too hard would blow me up and I knew what type of effort I could comfortably maintain for 112 miles. While I didn’t get a logical bike split expectation from the race simulation rides, they did teach me about my effort levels. Luckily I had spent a lot of time mentally preparing for the race and was able to ride at my proper effort levels and didn’t chase the 6 hour idea… luckily.

2. A period of contemplating reality and pain. I’ve been asked before, “What do you think about all that time.” During the bike, I had a long period of time (around an hour) where I thought about two people, John Reier and my aunt Connie. Both of those individuals have meant a lot to me and both are currently dealing with cancer. I spent a lot of time talking to John and it allowed me to quit feeling sorry for myself and the bloating I couldn’t get rid of. I thought a lot about how it was difficult for John to eat after his chemo treatments. It made me realize the joy that I was experiencing by completing an Ironman. Praise God for the day he granted me!

3. Ale8 and a Honey Bun. The bloating that I had and all the peeing I needed to do made it very difficult to take in Gatorade or eGel’s. (I wasn’t trying both at the same time!) Even taking all the salt tablets didn’t help. What did help was the honey bun in my special needs bag and the bike bottle I had that contained Ale8. If it wasn’t for the approx 700kcals I took in by eating and drinking those two items, I would have headed directly for bonksville. The Ale8 also calmed my stomach down quite a bit (it might have been the ginger?) and I was able to resume taking in my gels.

So coming in 13 minutes slower on the bike was a little bit of a bummer, but I knew I had ridden smart (besides the two times up Devil’s Hill) which meant I was ready to run.

Run Analysis: I made it through the transition pretty quick and tried to get into a “quick feet” running pattern right away. My legs actually felt sluggish to begin, but in the first mile I felt like I passed a hundred people. It also was nice to hear some of the encouragement from the spectators:

“Gary, you’ve got a nice cadence!” “Gary, you’re making it look easy” “Gary, your pace is excellent!”

I didn’t necessarily feel that way, but it was nice to get that feedback. When I hit the first aid station I contemplated to run through it and not walk through. But true to my training strategy since last November, I hit the split button on my watch and walked through the aid station grabbing water and gatorade. At 20 seconds, I took off again. “Quick feet, light feet,” I kept telling myself.

I used this pattern for the entire marathon, but around mile 16 I decided to walk for 30 seconds instead of 20. That may seem like a “break down,” but I was happy to be increasing the walk by 10 seconds and not several minutes or miles!

There were a few things during the run that motivated me and helped me push on: I was passing lots of other runners, I saw all the others with me several times and got encouragement (Eric, Beth, Jeff and Nikki), I ran with a guy (Jonathan Cross) that I met on the run and he was encouraging and during the last four miles I thought I was on pace to go under 3:30.

It turns out that I wasn’t on pace for a sub 3:30, but did run a 3:35. That was the 107th best run of the day. That made me happy.

Final Analysis: The one thing that makes me happy about the Ironman Wisconsin race is that I had a race plan and executed it almost to perfection. The times are a little bit off (re:bike analysis) but that was due to improper expectations not poor execution. As a first Ironman attempt, I’m not sure I could have been happier with that level of committment to a goal. I beleive all the years of reading others’ race reports talking about going too hard too early has really driven home the message that execution is a major factor in Ironman events.

Feeling very happy about the experience and what I was able to accomplish I have to admit that I was a little down yesterday. Looking at a time of 11:12 and then looking at where the front of pack guys race, I realized that it is going to take a lot to make it up there. “How can I get my bike that much faster?” I have asked myself that question several times the past few days.

It could have been that I turned 29 years old yesterday, which made me think about the “what next” question a lot, but I walked around the early part of my birthday thinking that maybe Ironman should become a thing of my past. Even though I enjoyed the event, I thought maybe I need to move on. Return to “the checklist”. The list that says I have to accomplish “x,y,z” in order to feel successful and happy. A list that would be difficult to fulfill if even more of my time was dedicated to “going faster.”

Sitting at my computer I turned on - The Samples. It kind of brought me back to a place in my life where I once lived. A place where “conquering the world” wasn’t so high on my list. A time where the romance of spending a year learning to surf or running away with a loved one seemed pretty important.

Then I came full circle. Ironman is about a lifestyle I want to embrace. I want to be active, I want to enjoy the outdoors. I want to share the joy of movement. So what if I drive a wrecked ‘95 Saturn SL2…. I may or may not “conquer” Ironman, but I’m going to embrace it! So I’m signing up for IMMOO ‘08, maybe another full-distance race too if I can find one in May or June.

[Sidenote: Interesting that Nikki gave me the book Stumbling on Happiness for my birthday!]

It is now a few days post Ironman Wisconsin and it is time to sit down and write my race thoughts down. I am going to break the race into a few different reports and reviews in order to keep them shorter and topic centered. The reviews I am going to write for now are:

1. Ironman Wisconsin - The Experience
2. Ironman Wisconsin - My race results and analysis
3. Ironman - What Next? (2008 thoughts on training and racing)

Links will be provided once the reports are complete.

Ironman Wisconsin - The Experience

Thursday - 9/6/07
Nikki and I finished our early morning training sessions and jumped into the car to drive to Wisconsin. The trip was pretty uneventful other than the terrible rains that forced us to drive 35 mph for way too long.

After getting into Madison, we went straight to our hotel to see Jeff, Eric and Beth who drove up on Wednesday. Soon after arriving, Eric looked at me with a concerned look and said, “Let’s take a walk.” Right away I thought that my bike had been destroyed because we all transported our bikes in a U-Haul that they pulled. The initial anxiety was an over reaction to what actually happened. The short story is that Nikki’s bike wasn’t secured well enough and her cassette ended up scratching my rims all up and destroying my tire. The solution was that I used Beth’s wheels that she normally rides because she was going to use a set of race wheels anyway. Problem solved.

Friday - 9/7/07
We woke up early enough to make our way down to the Gatorade swim. The water was really choppy and made me a little nervous. Even though I had improved my swimming a lot over the last year, it was still my first Ironman experience and the idea of 2,300 athletes swimming together made me nervous. The choppy water didn’t help.

The rest of the morning was spent at the convention center getting massages (I didn’t but the others did), buying items at the store and getting my registration packet. One major lesson I learned was to not let your USAT membership expire. My number expired on 8/31 so I had to stand in line forever while Nikki by-passed at least 45 minutes of standing in line.

Upon returning to the hotel Eric spent time changing out wheels and cassettes for us. Thank goodness for his bike mechanic knowledge. I should learn a few more of the basics too. We went on a little ride from our hotel that afternoon to make sure the bikes worked properly. They did, but I still felt a little uneasy on new / different wheels. Looking back it was just something for my mind to grab ahold of and stress about.

The Ironman Hospitality
The rest of the weekend was really governed by the Ironman timeline. We went to the athlete dinner and meeting, we raced, we woke up Monday morning and went to the Ironman store, attended the awards banquet and then left. One thing is for certain, Ironman does fully support the athlete and they do a tremendous job building up the experience to be a one-of-a-kind event. I’ve always been a little anti-MDot because of the associated attitude. (The one that says your not “xx” if you haven’t done Ironman or Kona, etc.) I can see the addiction to these events and I appreciate the place that these events have in triathlon. But I also appreciate the place that events like the Lake Barkley Race has too.

Why Triathlon is different than many sports.
One thing that continues to come up again and again for me is the line between the professional athletes and the age-group athletes. This maybe due to the fact that professional triathletes don’t make big money or because they commonly come into the sport from positions that rarely include the limelight, I don’t really know. Maybe triathletes are just level headed by nature (although I’ve seen some very unlevel headed age-groupers….).

After volunteering at the finish line of the Ironman Louisville race and talking to people that were also there, several people mentioned how nice Chris McDonald (the overall winner) was. At Ironman Wisconsin we sat down at the athletes’ dinner and Jeff began talking to a kid sitting next to him. While in line, I realized that it might be Zach Ruble a younger professional. Jeff, Eric and Beth ended up talking to him throughout the dinner and I had a brief opportunity to also talk to him after the race. Once again an example of a professional that was generous with his time and not big-headed. How many sports can an average fan/athlete get that close to the professionals?

The Spectators and Volunteers at IMMOO
This is definately the best part of the Ironman race experience in Wisconsin. There were over 3,500 volunteers at the race! It is pretty amazing to have volunteers strip your wetsuit, find your transition bags, unrack your bike, chase you down with bottles of water, etc, etc.

The fan support for this race is also like no other event I’ve done, outside of the Chicago marathon. A few things that really stood out to me:

- Swim to Bike transition: heading up the helix and into the parking garage was amazing. Spectators stood two or three deep all the way up the helix, which made it hard not to run by-the-way. A very nice pick-me-up after swimming 2.4 miles.

- Verona: Beth and Eric had told me about the people in Verona, but it had to be experienced. Riding through town made me feel like a professional cyclist riding through a small town in France. The street was baracaded off, spectators were lining the street on both side cheering.

- Devil’s Hill: If Verona made you feel like a professional cyclist, then this climb definately did. The spectators were line up on both sides again, but this time there were no baracades. It reminded me of some Tour de France climbs when you wonder if fans are going to get out of the way… in this case, out of my way. As we hit that hill, both times the cheering got me a little juiced and I killed the hill. I spun fast and past a lot of riders both times. (And noticed my heart rate in the 170’s!)

Final Thought
The experience of doing an Ironman is worth the time, effort and money that it took. I always anticipated I would race Wisconsin in 2008, now I am certain I will be there again. While I was a little too dazed to hear my name called out “Gary Ditsch. You are an Ironman” I was told by several people that they saw it online.

Another amazing thought. People actually cared and were able to see me become an Ironman. The only thing that was able to make the day better, was that Nikki became an Ironman on the same day! The training and the race will be an experience we will be able to share together for a long time.

After spending time watching Iroman Wisconsin last year and seeing so many people struggle with the cold temperatures, I thought that I’d take a little journey through the historical weather records on race day in Madison.

I also wanted to see how the race may have been impacted by the type of weather they had. The best place that I have found to review race results and the historical results is, www.triresults.com

The TriResults site actually just put up an Ironman Wisconsin Events page that has a great listing of the historical data, including: the results listing, divisional top ten by year and Hawaii qualifiers by year.

Weather Data: taken from wunderground.com

Sept 10, 2006: Mean - 56F, Max - 59F, Min - 53F
Sept 11, 2005: Mean - 80F, Max - 91F, Min - 69F
Sept 12, 2004: Mean - 71F, Max - 85F, Min - 57F
Sept 7, 2003: Mean - 74F, Max - 89F, Min - 59F
Sept 15, 2002: Mean - 59F, Max - 71F, Min - 48F

Results Analysis:

Taking some data from the TriResults site, I wanted to see how the times changed year to year. To make things easy, primarily because the data was already put together, I took the 10th place finishing time (male 25-29) and the last Hawaii Qualifying time for each year.

I realize that those times are not a good snapshot of the field of triathletes racing on those days, not even a good snapshot of the male 25-29 year old age group, because to finish that high you are definately on the long tail of things. But the data was accessible and there may be a day I’ll have the desire to search through and find the median number in the age group so that we can see where the exact middle finisher would finish…. maybe later. Here’s what I do have:

Final Thoughts:

So are there correlations that we can draw from this data? I think the one thing that becomes obvious is that the 2005 race was an outlier in terms of race performance (among the top 10 and Hawaii Qualifiers). When looking at the weather data, we also see that 2005 was the hottest year the race has been held. In 2005, the average temperature was 80F with a high of 91F. The high’s in 2004 and 2003 were both in the 80’s (2003 being 89F) but the averages were both down into the lower 70’s.

The one fact that I find interesting was that in 2006 the times were not significantly different than the times in 2004, 2003 and 2002. I guess I expected them to be primarily because we saw so many people appearing to struggle with the cold. The best explanation that I have for this is that the results that we are looking at are people that are on the course for 10 to 10.5 hours. If we were able to look at the middle of the pack (mop) and back of the pack (bop) results, we might see something different. My hypothesis is that the weather becomes more of a factor the longer your day is, but it is just a hypothesis.

The last thought that I have is that the weather will impact the way I approach the event, especially if it is going to be a very hot day. But in the end, it is a variable that is out of my control and therefore something I should be prepared for, but should not be anxious about. It appears that most years athletes do a pretty good job of adapting to the conditions.

To view some Ironman Wisconsin 2006 Race Reports that I tagged on del.icio.us go here: Ironman Wisconsin Tags