Morning clothes bag: wetsuit, cap, goggles, anti fog spray, face sunscreen, bodyglide, bottle of Perpetuem.
T1 bag:
Socks, bike shoes, arm coolers, helmet, sunglasses
Sunscreen
Chamois cream
Towel (didn't end up using)
For tri top pockets: single serving of Osmo, Bonk Breaker bar, 2 gels, small baggie with Tums and Immodium (just in case)
Bento bag:
1 gel, single serving of Osmo, 2 bonk breaker bars
Bike Special Needs bag:
Sunscreen
Chamois cream
3 pre-mixed bottles of iced Osmo, kept in a small cooler bag
3 Bonk Breaker bars
T2 bag:
Socks, race belt w/ bib, visor, Garmin
Small tube of vaseline for toes
1 gel
10 oz. hand-held
Small baggie with Tums and Immodium (took 1 Immodium)
Run Special Needs bag:
1 gel (put in my pocket but didn't use)
Baggie of salt and vinegar potato chips (didn't eat)
Temp was mid-70s, went through 5 bottles of Osmo and 2.5 bottles of water plus 3 Bonk Breaker bars on the bike. Took in 2 gels on the run, way too much water, and Coke at every aid station from mile 16 on.
Things to do differently next time:
Change into bike shorts for bike then into tri shorts for run
Udderly Smooth chamois cream instead of Chamois Butt'r
Monitor drinking on run. Duh.
Thursday, September 19, 2013
Thursday, September 12, 2013
Ironman Wisconsin 2013 Race Report
On Friday before the race, Mark and I got up at 5am to head up to Madison, leaving the kiddos behind with his parents.
As much as I would've loved to have seen them along the course on race day, I knew that having them there with all of the pre-race running around we'd have to do would stress me out and that they would get tired and bored. We left early enough to assure that, even if we ran into bad traffic, we would make it there by the 5pm athlete check-in cut off. If you don't check in by 5pm, you don't race. No exceptions. Luckily traffic was smooth sailing, and with the hour time change we arrived at about 1pm. We went straight to Monona Terrace for check in, where I ended up waiting in an hour long line. This was just the beginning of a long weekend of "hurry up and wait". Got weighed in, got my race packet, athlete wrist band, and swag bag, and headed to the hotel to unload.
Later that evening, we walked around downtown Madison and had dinner at a nice restaurant with my parents, my cousin Kate (also racing) and her fiancee and her daughter, and a high school swimming friend of mine and her husband, who live near Madison. I hadn't seen my friend since we swam against each other in college (me for Iowa and her for Wisconsin), so it was great to catch up. We returned to the hotel for an early bedtime, but my nerves had me tossing and turning all night.
Early on Saturday, we woke up and drove down to Lake Monona for a quick swim to test out the waters and quick ride to check the gears and brakes. The water was a calm 74 degrees...absolutely perfect race conditions. After that, we took the bikes up to Monona Terrace--the convention center that is wedged between the lake and the race finish line and is where both T1 and T2 occur--and did the mandatory checking in of the bike and gear-bags.
Since it was forecasted to get up to 90 degrees that day and our bikes would be racked outside, Kate and I were sure to let some air out of our tires. Sure enough, within 10 minutes we heard a huge 'pop' of some less fortunate athlete's tire blowing.
We then walked around Madison a little, picking up some last minute items at a local bike shop and eating lunch at a deli. We ran into this guy right outside Kate's hotel...
Later that afternoon, my parents and I drove the "loop" part of the bike course. This was my first time on the course and I was really nervous about how hilly I had been told it is. The drive calmed my fears...it was hilly, but I felt that the hill training I had done all summer was probably enough to prepare me for this course. We spent the rest of the day trying to relax, and ended with a huge Italian dinner with my whole family (mom, dad, brother Dave and sister in law Alexis, sister Jill and niece Vivian, Jill's good friend Sylvia, and Kate and her family). As much as I tried to relax, I was so nervous that I was sick to my stomach and almost had a feeling of dread. I didn't sleep much that night, either.
Race Morning
Woke up at 3:40am on Sunday and unsuccessfully tried to choke down some PB toast and a banana. I could only finish about half of both. We loaded the final gear into the car and made our way to meet Kate at her hotel. I was able to get a cup of coffee down and started working on a bottle of Perpetuem. I don't think I've ever been more nervous than I was then. We dropped our bike- and run- special needs bags at the proper location and made our way to Monona Terrace. The place was already teeming with athletes and their families and the energy in the air was electric. We stood in line to get into transition, which opened at 5am. It was cool to chat with other athletes in line and I started to relax a little. Made it into transition to do a final bike check, load my bottles of electrolytes, and pump up the tires. Heard another unfortunate loud 'pop', signaling another blown tire...luckily not mine. I said a quick prayer that I wouldn't have any mechanical bike issues during the race and then went to get body marked.
The Swim
After body marking, Kate and I made our way down to the bike path in front of the swim start and hung out with my parents. I still had unbelievable butterflies, but the nausea and dread feeling had completely dissipated. Somehow, by dumb luck, Kate and I ended up moving onto the bike path toward the water just as they moved the barricades and we ended up, literally, the first non-pro athletes let into the water. The swim is a mass start, so a half an hour before our start time they started shuffling us into the water. We were lucky, because later I noticed athletes still making their way into the water seconds before the cannon went off. I made my way out to the farthest start buoy on the inside of the course and ended up about the third row back. Then we had to tread water and bob around in our wetsuits until the cannon went off. It was kind of fun--everyone was talking and joking around--but I became teeth-chattering cold. We were so far out from the shore that I barely heard Mike Reilly give a 2-minute warning and heard snippets of the national anthem playing, which sent my heart rate soaring as I knew the cannon fire was coming, then...BOOM! I pressed 'start' on my watch and took off.
I've never been in a mass open water swim with that many bodies. Arms and legs everywhere, hardly any space to put your hands in the water in front of you. Despite the chaos, I never experienced any aggression from other swimmers and I right away felt strong and comfortable. We had 15-20 mph winds that morning, so the water was choppy, but for some reason I had no problems sighting the numbered yellow buoys and they quickly went by. Pretty soon I saw the first red turn buoy and shouted out an Ironman Wisconsin traditional "Moo!" as I went around it. The next section was short and flew by, then on to the long back section, directly into the chop. I took in water a couple of times and remember briefly hoping I didn't end up sea sick, but still felt smooth. I remember during the swim in Racine last year feeling like it went on and on and I just wanted to be done, but that was not the case today. I was loving it! Before I knew it, I was rounding the final turn buoy and things had dramatically thinned out. Of course it was at this point that I got a swift kick to the nose! The swim finish arch got closer and closer and pretty soon I could stand up and run out. I glanced at my watch and saw 1:04-something...exactly what I had hoped I could put down on a perfect day. Woot!
Official time: 1:05.03 5th in AG, 161 over all
T1: 8:48
As I was running to the wetsuit strippers I couldn't get a hold of the dumb zipper strap, so they had to help me work it down over my shoulders, then ordered me to flop down on my back as they ripped it off of my legs. I then ran up the helix (the parking lot ramp that lead up to T1), which was lined 8 or 9 deep with screaming spectators. I saw my family up near the top and gave a wave. IMWI is unique in that the transitions take place inside the convention center rooms...which was SO nice to have a carpeted, air-conditioned room rather than a grassy field or parking lot. When I entered the bike gear bag room, volunteers started shouting out my race number so others could locate my bag. Someone handed it to me, then pointed me to the women's changing room (aka "the get naked room"). I sat down and a nice female volunteer named Max got started on getting me situated. I tell you, these volunteers are AWESOME! She emptied my bag, put on my socks and arm warmers for me, helped me stuff my pockets with nutrition, sprayed me with sunscreen, handed me my bike shoes, helmet, and sunglasses and sent me on my way. I thanked her and ran back outside onto the top parking deck, where yet more volunteers started shouting my bib number down the line so the closest person could fetch my bike. I grabbed my bike, threw on my bike shoes, and headed for the exit.
The Bike
The bike ride starts by heading us down the spiraled helix parking ramp on the side opposite the swim. The course is a "lollipop" course with a 16 mile 'stick' out of town, two 40 mile loops in the countryside, and the same 16 mile stick back into town. The first 16 seemed relatively quick and easy and I was onto the first loop before I knew it. People were flying past me left and right, but I knew from all of my reading that I needed to ride conservatively or the course would sneak up on me and kick my @ss. So away they went. I knew from driving the course that the first part had some rolling hills (both large and small front ring climbs), followed by some flats, twisting-turning screaming downhills, and more rollers, then the back section that has three big climbs known as "The Three Sisters" (or "The Three B!tches" depending on whether you're on the first or second loop). These hills are challenging but fun, as they are lined on both sides with spectators in crazy costumes who run up the hill along side you, screaming and cheering, like in the Tour de France. I discovered over the course of riding this summer that I love long, slow hill climbs, so I was excited to see the first climb and all of it's colorfully-costumed spectators.
A while later, I was rolling back through the first town on the course at the halfway point. I was feeling great, but decided that I needed to ride the second loop really conservatively so I would have enough in me for the run. I stopped at the special needs area, grabbed 3 new hydration bottles from my bag, and took off. All in all, I ended up going through 5 bottles of electrolytes and 2.5 bottles of water on the bike and stopped at the portapotty three times to pee, so I knew I was hydrating well. The second loop went by a little more slowly and I started to feel the fatigue in my legs, but pretty soon I was back on The Sisters and got a lift from seeing Mark, my brother, and my sister-in-law. They ran along side me for a little while up one of the hills and got a nice video...
I remember that by about mile 88 on the bike I really wanted to be done. My neck and shoulders had been tight and achy since the start and my butt was really starting to get tired of sitting on the bike seat. My eyes were wind-blown dry and I kept having the squeeze them shut to try to moisturize them. And I was actually starting to worry that my legs would be too shot to run 26 miles. No amount of shifting around, stretching out, or neck rolling seemed to be alleviating the discomfort. Some guy was chatting behind me and said "we're done with the hills on the loop, but there is one more long climb on Whalen Rd. back on the stick...then I promise it's flat back to town". Well, that ended up being complete bull$hit. There were THREE climbs on Whalen Rd., the final one being the worst of any hill that day (okay, it probably wasn't, but the fact that it occurred at mile 107 didn't help). I even saw one guy get off his bike and walk up it. Finally, FINALLY, we were back on flat land and I could see Monona Terrace in the distance. I rode back up the helix to the waiting arms of a wonderful volunteer who kindly helped me wobble off of my bike and disposed of it for me. At that point, I really wouldn't have cared if he'd thrown it off the roof.
Bike split: 7:10.44, 44th in AG, 1470 Overall (yes, that means that over 1300 people passed me on the bike!!)
T2: 6:48
By T2 I was slightly less aware of what was going on around me. I can't remember my volunteer's name, but I do remember that she was young and sweet and let me wipe vaseline all over her shirt after I lubed up my toes. She filled my hand held water bottle for me while I luckily had the wits to down an Immodium pill. She sent me on my way and I started to jog out, then realized that I had forgotten to tie my shoes. That's a first for me, but I guess racing for over 8 hours at that point does that to you.
The Run
I strapped on and fired up my Garmin as I left T2, but it wouldn't catch a sattelite so I had no idea how fast or slow I was going. I erred on the side of caution and went just about as slowly as I could. My legs felt surprisingly good and my butt and neck pain was gone. I kept asking people along side me what our pace was and got answers ranging from "too fast for me" to "about 11:00 miles". By mile 5 my Garmin finally clicked in and I was in business. I was running roughly 9:30s, walking through every aid station for water, and took in a gel. The run was a two-loop course that contained lots of little loops and out-and-backs and it was kind of confusing as to where I was on the course at any given point in time. It was also difficult to tell if those coming toward me on the course were in front of or behind me. This was a nice distraction, though, trying to figure out where the heck I was and where I was going. We ran down into and around the football field at the U of Wisconsin Camp Randall Stadium, where running on the turf felt heavenly on my tired legs...
We ran (okay, walked) up a huge, steep hill called Observatory Hill. We ran on a nice bike path along Madison's other big lake, Lake Mendota, passing a crazy co-ed dodgeball game. We ran a down-and-back down State Street, which is the main restaurant/bar area on campus. It was like a crazy tailgate party there, the only downside being the cigarette smoke hanging in the air. Before I knew it, I was back at the Capitol building for the 13.1 mile turn-around and I got to see and high-five my family...
I knew the turnaround was literally 500 yards from the finish line, but it surprisingly didn't bother me to have to turn and head back out. I actually got a little teary, knowing that the next time I came through here, it'd be for keeps.
By about mile 16, I started to feel the dreaded nausea that I had experienced on a particularly hard training day when I got dehydrated. I knew I had hydrated well on the bike, and I had even peed once already on the run, so I started assessing what was going on. I finally realized that I had been drinking roughly 8-10oz. of water from my hand-held about every mile for the last 16 miles. Oops. I immediately stopped drinking and tried to let my stomach settle. It wasn't working. I started doing a jog-walk thing. I passed Mark and my brother and sister in law and gave them a thumbs-down and told them I was feeling barfy. My sister in law encouraged me to let it all out on the course, but I decided to start jogging and try, as a last resort, flat Coke at the next aid station.
I had heard of the miracles of flat Coke, but remember trying it and not liking it one bit in my half iron last summer. The next aid station came and the Coke went down nicely. Within 2 minutes I felt like a new person...the nausea was gone and my legs had renewed life. From that point on, all I took at each aid station was a swig or two of Coke.
By mile 20 every joint in my legs was screaming to stop the pounding, but I told myself that as long as my stomach was feeling good, dammit, I was going to run. All of a sudden, it seemed, it was dark outside and I was heading back into town. I remember that most people were walking at that point. I came upon a man who was somewhat stumbling forward and he looked at me with a dazed expression and said "I just want to know where the turn-around is". I replied "It's just around the corner by the Capitol Building, keep going buddy, you're almost there". Then he said "You're on your second loop?!" and after I replied 'yes' he kind of laughed and said "You suck!".
At that point, I could hear the music blaring, people screaming and cheering, and Mike Reilly's booming voice. The Capitol Building came into view, and I knew that I just had a couple of more turns to get around the Capitol and into the finish chute. Everything that I had read about the last half mile in an Ironman marathon was true...all of the pain and labored breathing evaporated. I felt like I was flying down the street. I had the hugest grin plastered on my face and I was choking back tears, trying not to hyperventilate.
I don't know whether I saw her or heard her scream my name, but at the final turn into the chute suddenly I was flinging my arms over the barricade and hugging my sister, Jill, and her friend, Sylvia. We were all screaming and crying and jumping up and down. Then she probably said something like "Go finish!" and I turned for the bright lights of the finish line and ran toward the arch, and I finally heard "Jen Brown, YOU. ARE. AN. IRONMAN!"
Run split: 4:38.52
Overall time: 13:10:15, 36th AG, 1130 Overall, 198 Female
After crossing the line, two volunteer "catchers" grabbed me. One threw a mylar blanket around me, a medal around my neck, and handed me a finisher's hat and shirt. The other asked me what I wanted to drink and went to fetch me a water and a chocolate milk. They herded me over to the finisher's photo screen and asked me if I needed anything else. At that point I saw the rest of my family, so I thanked the catchers and then ran over to the barricade and hugged and cried with my parents, Dave and Alexis, and lastly, Mark. I just sobbed on his shoulder and thanked him over and over for giving me the opportunity to pursue this dream. The training wasn't easy on him, having to take over parental duties most weekends, tuck the kids into bed most nights as I fell asleep before them, and give up his own training time for mine...but the smile on his face let me know that it was all worth it to him...
After we were all hugged and cried out, I called the kids and my other sister, Lynn, who had been tracking me all day. I am so thankful for my loving and supportive family, for without them this wouldn't have been possible (or nearly as much fun!!). So, a few days later, after the soreness has subsided and I'm starting to wonder...what's next?? I hear that Ironman Lake Placid has a gorgeous course.... :)
 |
| Don't think we could've fit any more stuff in the car if we tried! |
As much as I would've loved to have seen them along the course on race day, I knew that having them there with all of the pre-race running around we'd have to do would stress me out and that they would get tired and bored. We left early enough to assure that, even if we ran into bad traffic, we would make it there by the 5pm athlete check-in cut off. If you don't check in by 5pm, you don't race. No exceptions. Luckily traffic was smooth sailing, and with the hour time change we arrived at about 1pm. We went straight to Monona Terrace for check in, where I ended up waiting in an hour long line. This was just the beginning of a long weekend of "hurry up and wait". Got weighed in, got my race packet, athlete wrist band, and swag bag, and headed to the hotel to unload.
Later that evening, we walked around downtown Madison and had dinner at a nice restaurant with my parents, my cousin Kate (also racing) and her fiancee and her daughter, and a high school swimming friend of mine and her husband, who live near Madison. I hadn't seen my friend since we swam against each other in college (me for Iowa and her for Wisconsin), so it was great to catch up. We returned to the hotel for an early bedtime, but my nerves had me tossing and turning all night.
Early on Saturday, we woke up and drove down to Lake Monona for a quick swim to test out the waters and quick ride to check the gears and brakes. The water was a calm 74 degrees...absolutely perfect race conditions. After that, we took the bikes up to Monona Terrace--the convention center that is wedged between the lake and the race finish line and is where both T1 and T2 occur--and did the mandatory checking in of the bike and gear-bags.
 |
| T2 bag drop-off |
Since it was forecasted to get up to 90 degrees that day and our bikes would be racked outside, Kate and I were sure to let some air out of our tires. Sure enough, within 10 minutes we heard a huge 'pop' of some less fortunate athlete's tire blowing.
 |
| Racked and ready! |
We then walked around Madison a little, picking up some last minute items at a local bike shop and eating lunch at a deli. We ran into this guy right outside Kate's hotel...
 |
| Honey badger don't care |
Later that afternoon, my parents and I drove the "loop" part of the bike course. This was my first time on the course and I was really nervous about how hilly I had been told it is. The drive calmed my fears...it was hilly, but I felt that the hill training I had done all summer was probably enough to prepare me for this course. We spent the rest of the day trying to relax, and ended with a huge Italian dinner with my whole family (mom, dad, brother Dave and sister in law Alexis, sister Jill and niece Vivian, Jill's good friend Sylvia, and Kate and her family). As much as I tried to relax, I was so nervous that I was sick to my stomach and almost had a feeling of dread. I didn't sleep much that night, either.
Race Morning
Woke up at 3:40am on Sunday and unsuccessfully tried to choke down some PB toast and a banana. I could only finish about half of both. We loaded the final gear into the car and made our way to meet Kate at her hotel. I was able to get a cup of coffee down and started working on a bottle of Perpetuem. I don't think I've ever been more nervous than I was then. We dropped our bike- and run- special needs bags at the proper location and made our way to Monona Terrace. The place was already teeming with athletes and their families and the energy in the air was electric. We stood in line to get into transition, which opened at 5am. It was cool to chat with other athletes in line and I started to relax a little. Made it into transition to do a final bike check, load my bottles of electrolytes, and pump up the tires. Heard another unfortunate loud 'pop', signaling another blown tire...luckily not mine. I said a quick prayer that I wouldn't have any mechanical bike issues during the race and then went to get body marked.
 |
| Love this picture of the crazy, busy energy of the bike transition at 5am on race morning |
 |
| Me and Kate just minutes before we were herded into the water |
The Swim
After body marking, Kate and I made our way down to the bike path in front of the swim start and hung out with my parents. I still had unbelievable butterflies, but the nausea and dread feeling had completely dissipated. Somehow, by dumb luck, Kate and I ended up moving onto the bike path toward the water just as they moved the barricades and we ended up, literally, the first non-pro athletes let into the water. The swim is a mass start, so a half an hour before our start time they started shuffling us into the water. We were lucky, because later I noticed athletes still making their way into the water seconds before the cannon went off. I made my way out to the farthest start buoy on the inside of the course and ended up about the third row back. Then we had to tread water and bob around in our wetsuits until the cannon went off. It was kind of fun--everyone was talking and joking around--but I became teeth-chattering cold. We were so far out from the shore that I barely heard Mike Reilly give a 2-minute warning and heard snippets of the national anthem playing, which sent my heart rate soaring as I knew the cannon fire was coming, then...BOOM! I pressed 'start' on my watch and took off.
I've never been in a mass open water swim with that many bodies. Arms and legs everywhere, hardly any space to put your hands in the water in front of you. Despite the chaos, I never experienced any aggression from other swimmers and I right away felt strong and comfortable. We had 15-20 mph winds that morning, so the water was choppy, but for some reason I had no problems sighting the numbered yellow buoys and they quickly went by. Pretty soon I saw the first red turn buoy and shouted out an Ironman Wisconsin traditional "Moo!" as I went around it. The next section was short and flew by, then on to the long back section, directly into the chop. I took in water a couple of times and remember briefly hoping I didn't end up sea sick, but still felt smooth. I remember during the swim in Racine last year feeling like it went on and on and I just wanted to be done, but that was not the case today. I was loving it! Before I knew it, I was rounding the final turn buoy and things had dramatically thinned out. Of course it was at this point that I got a swift kick to the nose! The swim finish arch got closer and closer and pretty soon I could stand up and run out. I glanced at my watch and saw 1:04-something...exactly what I had hoped I could put down on a perfect day. Woot!
Official time: 1:05.03 5th in AG, 161 over all
T1: 8:48
As I was running to the wetsuit strippers I couldn't get a hold of the dumb zipper strap, so they had to help me work it down over my shoulders, then ordered me to flop down on my back as they ripped it off of my legs. I then ran up the helix (the parking lot ramp that lead up to T1), which was lined 8 or 9 deep with screaming spectators. I saw my family up near the top and gave a wave. IMWI is unique in that the transitions take place inside the convention center rooms...which was SO nice to have a carpeted, air-conditioned room rather than a grassy field or parking lot. When I entered the bike gear bag room, volunteers started shouting out my race number so others could locate my bag. Someone handed it to me, then pointed me to the women's changing room (aka "the get naked room"). I sat down and a nice female volunteer named Max got started on getting me situated. I tell you, these volunteers are AWESOME! She emptied my bag, put on my socks and arm warmers for me, helped me stuff my pockets with nutrition, sprayed me with sunscreen, handed me my bike shoes, helmet, and sunglasses and sent me on my way. I thanked her and ran back outside onto the top parking deck, where yet more volunteers started shouting my bib number down the line so the closest person could fetch my bike. I grabbed my bike, threw on my bike shoes, and headed for the exit.
The Bike
The bike ride starts by heading us down the spiraled helix parking ramp on the side opposite the swim. The course is a "lollipop" course with a 16 mile 'stick' out of town, two 40 mile loops in the countryside, and the same 16 mile stick back into town. The first 16 seemed relatively quick and easy and I was onto the first loop before I knew it. People were flying past me left and right, but I knew from all of my reading that I needed to ride conservatively or the course would sneak up on me and kick my @ss. So away they went. I knew from driving the course that the first part had some rolling hills (both large and small front ring climbs), followed by some flats, twisting-turning screaming downhills, and more rollers, then the back section that has three big climbs known as "The Three Sisters" (or "The Three B!tches" depending on whether you're on the first or second loop). These hills are challenging but fun, as they are lined on both sides with spectators in crazy costumes who run up the hill along side you, screaming and cheering, like in the Tour de France. I discovered over the course of riding this summer that I love long, slow hill climbs, so I was excited to see the first climb and all of it's colorfully-costumed spectators.
A while later, I was rolling back through the first town on the course at the halfway point. I was feeling great, but decided that I needed to ride the second loop really conservatively so I would have enough in me for the run. I stopped at the special needs area, grabbed 3 new hydration bottles from my bag, and took off. All in all, I ended up going through 5 bottles of electrolytes and 2.5 bottles of water on the bike and stopped at the portapotty three times to pee, so I knew I was hydrating well. The second loop went by a little more slowly and I started to feel the fatigue in my legs, but pretty soon I was back on The Sisters and got a lift from seeing Mark, my brother, and my sister-in-law. They ran along side me for a little while up one of the hills and got a nice video...
 |
| Dave and Alexis, with her sign reading "This Hill's a Whore". Truth. |
I remember that by about mile 88 on the bike I really wanted to be done. My neck and shoulders had been tight and achy since the start and my butt was really starting to get tired of sitting on the bike seat. My eyes were wind-blown dry and I kept having the squeeze them shut to try to moisturize them. And I was actually starting to worry that my legs would be too shot to run 26 miles. No amount of shifting around, stretching out, or neck rolling seemed to be alleviating the discomfort. Some guy was chatting behind me and said "we're done with the hills on the loop, but there is one more long climb on Whalen Rd. back on the stick...then I promise it's flat back to town". Well, that ended up being complete bull$hit. There were THREE climbs on Whalen Rd., the final one being the worst of any hill that day (okay, it probably wasn't, but the fact that it occurred at mile 107 didn't help). I even saw one guy get off his bike and walk up it. Finally, FINALLY, we were back on flat land and I could see Monona Terrace in the distance. I rode back up the helix to the waiting arms of a wonderful volunteer who kindly helped me wobble off of my bike and disposed of it for me. At that point, I really wouldn't have cared if he'd thrown it off the roof.
Bike split: 7:10.44, 44th in AG, 1470 Overall (yes, that means that over 1300 people passed me on the bike!!)
T2: 6:48
By T2 I was slightly less aware of what was going on around me. I can't remember my volunteer's name, but I do remember that she was young and sweet and let me wipe vaseline all over her shirt after I lubed up my toes. She filled my hand held water bottle for me while I luckily had the wits to down an Immodium pill. She sent me on my way and I started to jog out, then realized that I had forgotten to tie my shoes. That's a first for me, but I guess racing for over 8 hours at that point does that to you.
The Run
I strapped on and fired up my Garmin as I left T2, but it wouldn't catch a sattelite so I had no idea how fast or slow I was going. I erred on the side of caution and went just about as slowly as I could. My legs felt surprisingly good and my butt and neck pain was gone. I kept asking people along side me what our pace was and got answers ranging from "too fast for me" to "about 11:00 miles". By mile 5 my Garmin finally clicked in and I was in business. I was running roughly 9:30s, walking through every aid station for water, and took in a gel. The run was a two-loop course that contained lots of little loops and out-and-backs and it was kind of confusing as to where I was on the course at any given point in time. It was also difficult to tell if those coming toward me on the course were in front of or behind me. This was a nice distraction, though, trying to figure out where the heck I was and where I was going. We ran down into and around the football field at the U of Wisconsin Camp Randall Stadium, where running on the turf felt heavenly on my tired legs...
We ran (okay, walked) up a huge, steep hill called Observatory Hill. We ran on a nice bike path along Madison's other big lake, Lake Mendota, passing a crazy co-ed dodgeball game. We ran a down-and-back down State Street, which is the main restaurant/bar area on campus. It was like a crazy tailgate party there, the only downside being the cigarette smoke hanging in the air. Before I knew it, I was back at the Capitol building for the 13.1 mile turn-around and I got to see and high-five my family...
I knew the turnaround was literally 500 yards from the finish line, but it surprisingly didn't bother me to have to turn and head back out. I actually got a little teary, knowing that the next time I came through here, it'd be for keeps.
By about mile 16, I started to feel the dreaded nausea that I had experienced on a particularly hard training day when I got dehydrated. I knew I had hydrated well on the bike, and I had even peed once already on the run, so I started assessing what was going on. I finally realized that I had been drinking roughly 8-10oz. of water from my hand-held about every mile for the last 16 miles. Oops. I immediately stopped drinking and tried to let my stomach settle. It wasn't working. I started doing a jog-walk thing. I passed Mark and my brother and sister in law and gave them a thumbs-down and told them I was feeling barfy. My sister in law encouraged me to let it all out on the course, but I decided to start jogging and try, as a last resort, flat Coke at the next aid station.
 |
| This was a "please don't let me spew on the course" shot |
By mile 20 every joint in my legs was screaming to stop the pounding, but I told myself that as long as my stomach was feeling good, dammit, I was going to run. All of a sudden, it seemed, it was dark outside and I was heading back into town. I remember that most people were walking at that point. I came upon a man who was somewhat stumbling forward and he looked at me with a dazed expression and said "I just want to know where the turn-around is". I replied "It's just around the corner by the Capitol Building, keep going buddy, you're almost there". Then he said "You're on your second loop?!" and after I replied 'yes' he kind of laughed and said "You suck!".
At that point, I could hear the music blaring, people screaming and cheering, and Mike Reilly's booming voice. The Capitol Building came into view, and I knew that I just had a couple of more turns to get around the Capitol and into the finish chute. Everything that I had read about the last half mile in an Ironman marathon was true...all of the pain and labored breathing evaporated. I felt like I was flying down the street. I had the hugest grin plastered on my face and I was choking back tears, trying not to hyperventilate.
 |
| After over 13 hours of moving, the finish is in sight! |
I don't know whether I saw her or heard her scream my name, but at the final turn into the chute suddenly I was flinging my arms over the barricade and hugging my sister, Jill, and her friend, Sylvia. We were all screaming and crying and jumping up and down. Then she probably said something like "Go finish!" and I turned for the bright lights of the finish line and ran toward the arch, and I finally heard "Jen Brown, YOU. ARE. AN. IRONMAN!"
Run split: 4:38.52
Overall time: 13:10:15, 36th AG, 1130 Overall, 198 Female
After crossing the line, two volunteer "catchers" grabbed me. One threw a mylar blanket around me, a medal around my neck, and handed me a finisher's hat and shirt. The other asked me what I wanted to drink and went to fetch me a water and a chocolate milk. They herded me over to the finisher's photo screen and asked me if I needed anything else. At that point I saw the rest of my family, so I thanked the catchers and then ran over to the barricade and hugged and cried with my parents, Dave and Alexis, and lastly, Mark. I just sobbed on his shoulder and thanked him over and over for giving me the opportunity to pursue this dream. The training wasn't easy on him, having to take over parental duties most weekends, tuck the kids into bed most nights as I fell asleep before them, and give up his own training time for mine...but the smile on his face let me know that it was all worth it to him...
Tuesday, September 10, 2013
Week 30: The Final Week! (Sept 2- Sept 9, 2013)
This is it, the final week of rest before the big dance on Sunday. The hay is in the barn, so I'm not doing much other than trying to get decent sleep, keep hydrated and fueled, dose up on vitamin C by drinking Airborne-infused water every morning (my pre-race ritual) and keep my nerves calm. The 'calm' part is still evading me.
Monday: off
Tuesday: 3000 yard swim
Wednesday: Easy 45 min trainer spin, followed by an easy 2 mile run.
Thursday: Easy 1000 yard swim
Friday: off--drive to Madison
Saturday: Short swim in Lake Monona followed by a short bike ride to be sure everything is shifting/braking okay
Sunday: RACE DAY! Race report to follow...
Monday: off
Tuesday: 3000 yard swim
Wednesday: Easy 45 min trainer spin, followed by an easy 2 mile run.
Thursday: Easy 1000 yard swim
Friday: off--drive to Madison
Saturday: Short swim in Lake Monona followed by a short bike ride to be sure everything is shifting/braking okay
Sunday: RACE DAY! Race report to follow...
Sunday, September 1, 2013
Week 29: August 26- Sept 1, 2013
At this time next week, I will be well into the bike portion of Ironman Wisconsin. It's hard to believe that the last 29 weeks have gone by so quickly and race day is almost here. Whatever that day may bring, I am ready.
Monday: off
Tuesday: 2900 meter swim:
500 warm up
2x [3x200s (100 IM/100 free) on 3:20, 3x100s IM on 1:40, 4x50s free on :40]
100 ez after each set
Wednesday: 55 min z2 trainer ride, followed by a 2.7 mile transition run
Thursday: 1 hour trainer ride, at 45 min, insert 10 min @z4
2500 meter swim:
500 swim
5x200s free on 3:20, n/s
100 ez
6x150s IM
Friday: 45 min run, at 30 min insert 7.5 min @z4 (5 miles)
Saturday: 36 mile ride (2:00)--tried out new ZIPP wheels. Love 'em.
Followed by a 3 mile transition run (:26)
Sunday: 2000 yard OWS, followed by an hour run (5.5mi) with Beth, Mel, and Joan.
Weekly stats:
Swim: 7905 yards (4.79 miles)...yardage is weird this week since I swam in a meter pool.
Bike: 1:55 trainer ride (est 34 miles) + 36 road miles
Run: 16.2 miles
Hours: 8:30
Training cycle totals:
Swim: 190,155 yards (115.25 miles)
Bike: 84 trainer hours (est. 1428 miles) + 1411.32 road miles
Run: 738.31 miles
Hours: 362
Monday: off
Tuesday: 2900 meter swim:
500 warm up
2x [3x200s (100 IM/100 free) on 3:20, 3x100s IM on 1:40, 4x50s free on :40]
100 ez after each set
Wednesday: 55 min z2 trainer ride, followed by a 2.7 mile transition run
Thursday: 1 hour trainer ride, at 45 min, insert 10 min @z4
2500 meter swim:
500 swim
5x200s free on 3:20, n/s
100 ez
6x150s IM
Friday: 45 min run, at 30 min insert 7.5 min @z4 (5 miles)
Saturday: 36 mile ride (2:00)--tried out new ZIPP wheels. Love 'em.
Followed by a 3 mile transition run (:26)
Sunday: 2000 yard OWS, followed by an hour run (5.5mi) with Beth, Mel, and Joan.
Weekly stats:
Swim: 7905 yards (4.79 miles)...yardage is weird this week since I swam in a meter pool.
Bike: 1:55 trainer ride (est 34 miles) + 36 road miles
Run: 16.2 miles
Hours: 8:30
Training cycle totals:
Swim: 190,155 yards (115.25 miles)
Bike: 84 trainer hours (est. 1428 miles) + 1411.32 road miles
Run: 738.31 miles
Hours: 362
Tuesday, August 27, 2013
Week 28: August 19-25, 2013
Really, really exhausted this week, both mentally and physically. School started, which meant long days and early wake-up calls. I really tried to listen to my body...which resulted skipping some workouts in favor of getting more sleep. I also did zero run speed work. My legs just felt too dead for it.
Monday: off
Tuesday: 3000 yard swim; skipped the planned 1 hour run
Wednesday: 45 min trainer ride, followed by 3 mile transition run
Thursday: 3050 yard swim, preceded by a 60 min trainer ride w/ 10 min @z4 inserted at 45 min.
Friday: 4 mile run, followed by a 2200 yard swim. I *almost* skipped the swim because I felt so exhausted on the run (actually cut the run a couple of miles short) but ended up feeling pretty decent on the swim.
Saturday: 3:30 trainer ride; thank goodness for my new Netflix show, 'Orange is the New Black'
Sunday: 12.5 mile trail run at Highbanks with my running buddy, Andy. Haven't been able to run with him for 4 months due to injury, so it was nice to catch up. This was the only run of the week that felt ok, but it's hard not to feel ok at Highbanks...such a beautiful morning!
I am really having a hard time mentally coming to terms with the fact that Ironman is less than 2 weeks away. I know that once I get to Madison, get checked in and settled, and get some last-minute shake-out workouts in I'll be fine, but right now I can't even process that I am going to do this race. One mile at a time, right?!
Weekly stats:
Swim: 8250 yards (5 miles)
Bike: 5:15 trainer hours (est. 89.25 miles)
Run: 19.5 miles
Strength: 0
Hours: 11:20 (was supposed to be 14)
Training cycle totals:
Swim: 182,250 yards (110.45 miles)
Bike: 82:03 trainer hours (est. 1394 miles) + 1375.32 road miles
Run: 722.11 miles
Hours: 353:32
Monday: off
Tuesday: 3000 yard swim; skipped the planned 1 hour run
Wednesday: 45 min trainer ride, followed by 3 mile transition run
Thursday: 3050 yard swim, preceded by a 60 min trainer ride w/ 10 min @z4 inserted at 45 min.
Friday: 4 mile run, followed by a 2200 yard swim. I *almost* skipped the swim because I felt so exhausted on the run (actually cut the run a couple of miles short) but ended up feeling pretty decent on the swim.
Saturday: 3:30 trainer ride; thank goodness for my new Netflix show, 'Orange is the New Black'
Sunday: 12.5 mile trail run at Highbanks with my running buddy, Andy. Haven't been able to run with him for 4 months due to injury, so it was nice to catch up. This was the only run of the week that felt ok, but it's hard not to feel ok at Highbanks...such a beautiful morning!
I am really having a hard time mentally coming to terms with the fact that Ironman is less than 2 weeks away. I know that once I get to Madison, get checked in and settled, and get some last-minute shake-out workouts in I'll be fine, but right now I can't even process that I am going to do this race. One mile at a time, right?!
Weekly stats:
Swim: 8250 yards (5 miles)
Bike: 5:15 trainer hours (est. 89.25 miles)
Run: 19.5 miles
Strength: 0
Hours: 11:20 (was supposed to be 14)
Training cycle totals:
Swim: 182,250 yards (110.45 miles)
Bike: 82:03 trainer hours (est. 1394 miles) + 1375.32 road miles
Run: 722.11 miles
Hours: 353:32
Monday, August 19, 2013
Week 27: August 12-18, 2013
Peak week is done! And I am still standing (for the most part). The majority of the week felt no different from the past few weeks of training, but this weekend was pretty epic...11 hours of training in 2 days, including a final 100 mile bike ride and a 20 mile run. I drank a bottle of Osmo per hour on the bike (2x24 oz + 4 20 oz) plus one 20 oz bottle of water, 4 Bonk Breaker bars, and 1 banana. Temps started out in the mid-60s and ended in the low-80s. Felt fine on the post-century transition run, but ended up with a headache later in the day. Need to focus on 1 bottle of Osmo and 1/2-1 bottle of water per hour. Came home Saturday and ate all of the things, which may or may not have included almost an entire bag of salt and vinegar potato chips.
Monday: off
Tuesday: 3400 yd swim:
400 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
Ladder set: 50 fly/25 free/100 fly-back/25 free/150 fly-back-br/25 free/200 IM/25 free
50 ez. Stroke on :50/50 base, 25s on :30
200 free/25 fly/150 free/25 fly/100 free/25 fly/50 free/25 fly. Free on :40/40 base, 25s on :30
100 ez
5x100s on 1:45 w/ fins and paddles, working on long stroke--only taking 8 strokes per length
50 ez
8x25s kick down/sprint back on :30
100 ez
7 mile run (60 min); at 10 min, insert 5x6 min @z4 w/ 2 min recoveries
Wednesday: 60 min z2 trainer ride, followed by 33 min transition run (3.57 mi)
30 min of core, myrtl, and push ups later in the day
Thursday: 3200 yd swim:
200 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
2x50s on :40/ 4x25s IM order on :30/ 2x100s on 1:20/ 4x25s IM on :30/ 2x200s on 2:40/ 4x25s IM on :30/ 2x100s on 1:20/ 4x25s IM on :30/ 2x50s on :40/ 4x25s IM on :30
150 ez
4x (50 kick choice on 1:00/ 2x25s same stroke sprint on :30)
50 ez
8x25s on :30--4 fly, 4 free: 4 breaths, 3 breaths, 2 breaths, 1 breath per 25
50 ez
1:30 trainer ride; at 50 min, insert 30 min @z4
Friday: 2700 yd swim: forgot to log this one and I can't remember exactly what we did, but I do remember our set-maker saying that we finished at 2700 yards.
1:30 run; at 1:05, insert 12 min @z4 (10.5mi)
Saturday: 100 mile ride from Milford Center, around the hills of Bellefontaine, and back (6:39); followed immediately by a 1 hour transition run. Rode and ran with my friend, Ann, and kept her pace on the run. I didn't wear a garmin, but I think we went about 5.5 miles.
Sunday: 20 mile group run with Beth, Mel, Joan, and Jenni (they ran 14), then solo for a few miles, then ran into 2 other friends and finished up with them. Run felt better than expected.
Weekly totals:
Swim: 9300 yards (5.63mi)
Bike: 2.5 trainer hours (est. 42.5 miles) + 100 road miles
Run: 46.07 miles
Strength: 30 min
Hours: 19:13
Training cycle totals:
Swim: 174,000 yards (105.45 miles)
Bike: 76:43 trainer hours (est. 1300 miles) + 1375.32 road miles
Run: 702.61 miles
Hours: 342:12
Monday: off
Tuesday: 3400 yd swim:
400 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
Ladder set: 50 fly/25 free/100 fly-back/25 free/150 fly-back-br/25 free/200 IM/25 free
50 ez. Stroke on :50/50 base, 25s on :30
200 free/25 fly/150 free/25 fly/100 free/25 fly/50 free/25 fly. Free on :40/40 base, 25s on :30
100 ez
5x100s on 1:45 w/ fins and paddles, working on long stroke--only taking 8 strokes per length
50 ez
8x25s kick down/sprint back on :30
100 ez
7 mile run (60 min); at 10 min, insert 5x6 min @z4 w/ 2 min recoveries
Wednesday: 60 min z2 trainer ride, followed by 33 min transition run (3.57 mi)
30 min of core, myrtl, and push ups later in the day
Thursday: 3200 yd swim:
200 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
2x50s on :40/ 4x25s IM order on :30/ 2x100s on 1:20/ 4x25s IM on :30/ 2x200s on 2:40/ 4x25s IM on :30/ 2x100s on 1:20/ 4x25s IM on :30/ 2x50s on :40/ 4x25s IM on :30
150 ez
4x (50 kick choice on 1:00/ 2x25s same stroke sprint on :30)
50 ez
8x25s on :30--4 fly, 4 free: 4 breaths, 3 breaths, 2 breaths, 1 breath per 25
50 ez
1:30 trainer ride; at 50 min, insert 30 min @z4
Friday: 2700 yd swim: forgot to log this one and I can't remember exactly what we did, but I do remember our set-maker saying that we finished at 2700 yards.
1:30 run; at 1:05, insert 12 min @z4 (10.5mi)
Saturday: 100 mile ride from Milford Center, around the hills of Bellefontaine, and back (6:39); followed immediately by a 1 hour transition run. Rode and ran with my friend, Ann, and kept her pace on the run. I didn't wear a garmin, but I think we went about 5.5 miles.
Sunday: 20 mile group run with Beth, Mel, Joan, and Jenni (they ran 14), then solo for a few miles, then ran into 2 other friends and finished up with them. Run felt better than expected.
Weekly totals:
Swim: 9300 yards (5.63mi)
Bike: 2.5 trainer hours (est. 42.5 miles) + 100 road miles
Run: 46.07 miles
Strength: 30 min
Hours: 19:13
Training cycle totals:
Swim: 174,000 yards (105.45 miles)
Bike: 76:43 trainer hours (est. 1300 miles) + 1375.32 road miles
Run: 702.61 miles
Hours: 342:12
Wednesday, August 14, 2013
Week 26: August 5-11, 2013
Fully recovered by Tuesday from last Saturday's dehydration debacle. Worked hard on this week's long ride to be sure that didn't happen again. Expected to feel bad on Sunday's long run, but actually felt pretty good. Unofficially started back to school this week, so missed a swim. Thankful that next week is peak week and then it's taper time!
Monday: off
Tuesday: 3250 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50ez
4x300s free, alt no paddles/paddles, first 2 on 4:30, second 2 on 4:15
50 ez
Same set as above, only 4x200s on 3:00 then 2:50
100 ez
7 mi run (:59); at 10 min, insert 5x6 min @z4 w/ 2 min recoveries.
Wednesday: 60 min z2 trainer ride, followed by 3.57mi transition run (:32)
30 min of strength and core later in the day
Thursday: 3150 yd swim:
500 swim, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
5x (100 on 1:30/2x50s kick on :50) all w/ fins; 100s were start w/ free, add a length of fly on each one, finishing w/ 100 fly
100 ez
4x (75 continuous IM on 1:20/50 free on :40 w/ only 2 breaths per lap (I did 3 breaths)
100 ez
6x50s, kicking underwater off of each wall to halfway point.
50 ez
1:30 trainer ride; at 55 min, insert 25 min @z4.
Friday: 10 mile Z2 run (1:30); skipped swim today since I had to go into work
Saturday: 5 hour trainer ride (yes, FIVE consecutive hours on the trainer) followed by a 5.25 mi transition run (:44). During the ride, I drank 20 oz Osmo per hour plus one 24 oz. bottle of water spaced out over the 5 hours; also ate 2 Bonk Breaker bars.
Sunday: 19.21 mi run (2:53) with running group friend, Ken.
Weekly totals:
Swim: 6400 yards (3.87 mi)
Bike: 7.5 trainer hours (est. 127.5 miles)
Run: 39.78 miles
Strength: 30 min
Hours: 16:44
Training cycle totals:
Swim: 164,700 yards (99.81 miles)
Bike: 74:13 trainer hours (est. 1258 miles) + 1275.32 road miles
Run: 656.54 miles
Hours: 322:59
Monday: off
Tuesday: 3250 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50ez
4x300s free, alt no paddles/paddles, first 2 on 4:30, second 2 on 4:15
50 ez
Same set as above, only 4x200s on 3:00 then 2:50
100 ez
7 mi run (:59); at 10 min, insert 5x6 min @z4 w/ 2 min recoveries.
Wednesday: 60 min z2 trainer ride, followed by 3.57mi transition run (:32)
30 min of strength and core later in the day
Thursday: 3150 yd swim:
500 swim, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
5x (100 on 1:30/2x50s kick on :50) all w/ fins; 100s were start w/ free, add a length of fly on each one, finishing w/ 100 fly
100 ez
4x (75 continuous IM on 1:20/50 free on :40 w/ only 2 breaths per lap (I did 3 breaths)
100 ez
6x50s, kicking underwater off of each wall to halfway point.
50 ez
1:30 trainer ride; at 55 min, insert 25 min @z4.
Friday: 10 mile Z2 run (1:30); skipped swim today since I had to go into work
Saturday: 5 hour trainer ride (yes, FIVE consecutive hours on the trainer) followed by a 5.25 mi transition run (:44). During the ride, I drank 20 oz Osmo per hour plus one 24 oz. bottle of water spaced out over the 5 hours; also ate 2 Bonk Breaker bars.
Sunday: 19.21 mi run (2:53) with running group friend, Ken.
Weekly totals:
Swim: 6400 yards (3.87 mi)
Bike: 7.5 trainer hours (est. 127.5 miles)
Run: 39.78 miles
Strength: 30 min
Hours: 16:44
Training cycle totals:
Swim: 164,700 yards (99.81 miles)
Bike: 74:13 trainer hours (est. 1258 miles) + 1275.32 road miles
Run: 656.54 miles
Hours: 322:59
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