Race report.

The Twin Cities Marathon may be the end of the seaon for many, but for me, it was the kick-off to 2009.  After Steelhead, I kicked into gear, and started my training for Ironman 70.3 New Orleans.  My plan is to stay in shape and work on my weaknesses.  I also really want to take my running to the next level.  I thought Twin Cities would be a great place to start.  I was also looking forward to the first marathon with my "proven" nutrition strategy.

I was planning to drive to Minneapolis the Friday before the race, but got delayed in Madison.  My wife had been on travel, so I hated to leave right when she got back.  I stayed in Madison Friday night and left at 4:30am so I could meet my teammates Rob and Michelle at Hell's Kitchen by 9:30.  I made good time, and was only a few minutes late.  We met Scott from BMC, and had a great discussion about the 2009 season.   After breakfast (lasted until almost noon), I picked up my race packet and ate more food.  I also drank plenty to top off my tank.

The forecast looked OK, but I was prepared for anything.  I put out clothes for scenario 1, scenario 2, and scenario 3!  After a great night of sleep, I woke to rain.  Looks like it will be the scenario 2 outfit that consisted of shorts, Ironman Wigwam socks (love these), a long sleeve shirt, visor, vest, Garmin and my nutrition.  I was prepared for cold and wet.  I got my wish.  As for nutrition, I was wickedly excited to test my Ironman successful nutrition strategy. The key has been NUUN and Carbo Pro.  As I have said before, whatever works for YOU is the key.  The key is that I just cannot take pills (salt tabs) and without them I was never getting enough electrolytes. Gatorade makes me totally sick after about 2 hours, and so I was left with very little. I used my 1.5 NUUN tabs per bottle and went from 1.5 scoops of Carbo Pro to 1 scoop.  I find that on the run, I take in just a few fewer calories to keep my stomach in check.  

In order for me to carry this, and really the only down side, is I need to carry the mixture in a Camelbak.  It holds almost four full bike bottles.  I don't see many runners with them on, but I love it! After a mile, I forget it is on.  During a marathon, and in training, I can make it to about mile 19 before I run out.  That is a huge benefit as I don't need to stop at water stops, and my nutrition is in perfect sync.  I mix the bottles to make sure I get my perfect mix, and dump them in the Camelbak.

After stretching at the Dome (where the Vikings play), I went to the start line.  I somehow made a mistake and was about 10,900 of 11,000 runners.  It took me over 5 minutes to cross the start line. I could see people laughing at my Camelbak, but I was determined to see if my nutrition strategy was going to work.  In my past 10+ marathons, the last 10k has been miserable at best.  Time to see what happens.

So I start the race just trying to not fall over the people around me.  It took the first mile just to see the street below me.  My first mile was 9:40.  Nice!  Anyway, I was really only trying to run sub 4 for the day, and it was early in my season.  I watched the Garmin and knew that I could certainly run very easy and make 8:35 pace until mile 20. It was 20-26.2 I was not sure about this early in the year.  Mile 2-8 were perfect.  I was feeling like a nice jog in the park, only is was more like a jog in the pool as the rain was coming down hard.  I had predetermined I would walk for 3 minutes at mile 8.  It was early in the race, but had done it by accident in training, and it felt great.  All my miles from 2 - 8 where about 8:15.  Mile 9 was 9:50 with the walking.  I was back to running and felt incredible.  I had a 7:43,  7:50, 9:01 and the rest at about 8:15 until mile 18.  I had decided to walk 3 minutes again.  I was feeling awesome, but didn't mind the walk.  After that I got back and was preparing for the melt down. In all my races,  it didn't matter how I felt, it just happened. The WALL!  My NUUN and Carbo Pro were gone.  Bummer, but it got me to mile 20 feeling like a million dollars.  NO WALL!

At mile 20, I ran an 8:06.  What?  Huh?  Mile 21 was an 8:46.  Huh?  Where's the wall?  Mile 22 was a 9:06.  I walked for 2 minutes and decided after that I would give it all I had.  I was still feeling perfect.  Nothing hurt.  I was smiling and chatting with the crowd.  I thanked as many volunteers as I could and said "Good Morning" to at least 1000 people.  So at mile 23, I felt a tad tired, but I still felt nothing.  I felt a slight cramp from time to time, but said, not today and kept running. I didn't look at the Garmin, but the next day I saw I ran 24 = 8:46, 25 = 9:14 and 26 = 9:12.  I didn't feel like I slowed at all, but I must have.

I finished in 3:47.  Not too bad for my first run of the new season.  I'm completely convinced that my problem for all those years was not the work.  It was not the training, it was the nutrition.  Plain and simple.  I did not get the proper nutrition.  At the end I was well hydrated, felt great, and never hit much of anything during the race.  I cannot say enough about my NUUN / Carbo Pro combination.  I know I have to carry it, but it got me to mile 20 singing in the rain!  Literally!  Please remember that nutrition is so individual, but for me I finally get the right balance of electrolytes and calories. I walked out of that race wanting to do another.  That has never happened before!  I'm totally excited and already looking to run at least one marathon in 2009!  Now I know I can do it.  I can race and not feel like death at mile 20.  Now I know I can get my times down.  I can't wait for 2009!

Listen to the interview with the incredible Hillary Biscay.  She is so much fun to interview, and just as fun to watch on race day. Hope you enjoy this interview of the 2008 Ironman Wisconsin Champion!!!!  You can also check out the pictures I took of Ironman Wisconsin race day here.

*** Check out my picture gallery of Ironman Wisconsin here. Once you go to my picture site, click on Ironman Wisconsin 08 for almost 60 pictures! ***

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I’m a huge fan of Ironman Wisconsin, and really Ironman in general.  I love everything about it.  I love that it’s not something you can just “do.”  Just ask those that have done it.  It just gets in your blood.  I hear it all the time – let me give you the scenario:

Ironman Athlete after finishing -“I’ll never do another ironman.”

Ironman Athlete after taking a shower, eating some food and getting down some liquid – “I’m definitely going to do another Ironman one day. Maybe in a few years.”

Ironman Athlete the day after – “Heck yeah I’m going to do another ironman.   Next year!”

So there you have it.  Once you do one, you want to do another.  That is exactly how it is for me.  I love it.  While I was not doing the race this year, I wanted to be part of race day.  I wanted to follow someone every step of the way.  I wanted to feel part of the race.  I wanted to be part of the action.  As I have done in the past, I decided to follow and document a few of my favorite athletes.  This year was an easy choice.  I wanted follow my friend and teammate Michelle and new teammate JP.  I also wanted to follow a pro, and this year was an easy choice – Hillary Biscay.

To make things easier for Michelle’s family, I picked her up at 4:45am on race day.  I even recorded our conversation on the way to the starting line, that will make for interesting Podcasting.  Anyway, I sat with Michelle and got the same race day jitters.  It was sad for me in a way.  I would have given anything to be right next to my teammates racing.  I made a promise, however,  to myself and my family that I would hold off a few years on my Ironman racing.  Have no fear as I will race again.  As the time got closer I walked with Michelle down to the start and wished her well.  After wishing Michelle well, I turned and saw Hillary.  As with Michelle, I wished her a good day!  She was walking alone to the swim start.  It seemed late to me, so I imagine she likes to get in the water close to the start.  I guess you can’t blame her as she is a complete rock star in the water.

I watched the swim start and about 15 minutes.  After that it was time for my Ironman spectator journey.  I knew Hillary would be out of the water up front, so I went to the road underpass to see her for the first time.  It didn’t take long until I saw her fly past me.  I screamed some craziness at her and I’m sure she thought I was some crazy Ironman freak.  I guess she was right!

After seeing a few men and Hillary, I had plans to see the lead group about mile 7 of the bike.  Unfortunately, Hillary and the boys were too fast.  I had to leapfrog the group and find a nice steep hill. As it turned out, I had a perfect vantage point and awesome spot for pictures.  

The men started to come past and I finally saw Hillary.  She looked great and I screamed again and again.  She looked a bit puzzled, so I said “It’s me – Stu.”  She smiled and said “Hey Stu!!!”  I felt a bit better as I had interviewed her awhile back, and had E-Mailed her a few times wishing here well at the races.  This spot was so awesome that I decided to wait for JP and Michelle.  I was surprise to see JP only a few minutes past Hillary.  I again went nutty on the hill screaming and running along side him.  I did this at least 40 times until my buddy Michelle came up the hill.  To be honest, I wasn’t sure she was doing well.  I half smiled and she smiled widely, so I knew things were ok.  I repeated my craziness and ran as far as I could.  I was convinced that she was going to do well.

After each passing of Michelle, I had to report back on her blog, so I jumped in the car and drove around neighborhoods until I found a “public” WI-FI.  It was actually funny as I would drive until I found a signal, hoping it was “public.”  I made my update and rushed back to find my three peeps for the day.  I was lucky to find Hillary right away and went absolutely berserk when I saw her.  I was starting to worry for her.  I wanted her to win and didn’t know how she was feeling.  Anyway, after watching her fly past me at 28mph, I figured I needed a better spot.  I tried to return to the “perfect hill” but was unable to get back due to closed roads.  

I decided to head back to another steep hill later in the route.  I found the hill and started the yell and run routine.  I saw my buddy from Canada and ran all the way up the hill with him.  It was so nice to see Laird again. (BTW – you have to check out his time.  NICE!) Anyway, I did this about 10 times for those on the 1st lap and finally saw Hillary, JP and Michelle again.  I was now dripping wet from running up and down the hill so many times.  The group at the top of the hill kept laughing.  There was even a little girl that started to put “tick” marks every time I made it to the top.  My grand total?  48 times.  I think that was a PR.

It was time for me to find another “public” WIFI.  This time it took me a bit longer.  I finally found it at restaurant.  I bought some food and updated Michelle’s blog again.  It was now time to pick up the run.  I had my spot picked out for weeks.  I was right outside my office.  I had dreamed of this for weeks.  I know.  I even dream of Ironman when I’m not racing.  Anyway, It was approximately at mile 2/11/15/24.  It was also right at a turnaround so I was surrounded by people.  I saw Hillary right away and screamed.  I’m not sure if she could even hear what I was screaming as she was starting to have the perfect game face.  She didn’t look to be struggling at all.  I can remember yelling “Hey Hillary – this is it!  This is the day.  This is YOUR day. You belong! This is the day you win!!!”  

I knew JP and Michelle were a bit behind Hillary, so I decided to run over to watch Hillary on the lake path.  I ran over with my camera, saw Hillary and the lead pack twice and ran back just in time to see JP.  I couldn’t tell how Hillary was feeling, as her smile had gone away, and she looked totally focused.  Consistent.  Focused.  Ready to win.  JP on the other hand, had this huge smile, like the day was a walk in the park.  Alll day.  He wins the prize for the happiest athlete.   I cheered on the athletes that surrounded my small landing area.  It was the perfect spot too watch the race.  I was able to see Hillary, JP and Michelle at least 8  times on the run.  I was starting to get nervous for Hillary and Michelle.  Hillary had the lead all day, but could she hold it?  Michelle wanted to break 12 hours.  BOTH had the day in hand.  Both had control.  Both were about to find out how deep they could dig.  After screaming like a crazy man all day.  After worrying myself sick, I saw Hillary for the last time.  For the first time in my many sightings, Hillary was now in second.  At mile 24 I saw the bike turn the corner that said, 1st Place Female.  As was the case all day, I expected Hillary to appear.  This was not the case.  Instead Karin Gerber of Switzerland ran past. I was so sad. I was devastated that Hillary had come so close only to give it to Karin.  I looked to the ground and kicked the Gatorade bottle.  After a few seconds I looked up and saw the 2nd place female bike.  There she was - Hillary was about 50 yards down.  Karin did not look good, but Hillary looked so determined.  I screamed like never before.  I can’t even remember what I said, but when she ran past me I knew she would win.  No doubt.  I wanted so bad to see her finish, but I could not leave my teammates JP and Michelle.  I had a blast with Hillary, but I was loyal to my teammates. I gave one last scream and just had a feeling that Hillary would pass and win here first Ironman.  

I sat on the ground for a few minutes just thinking about how lucky Hillary,  JP and Michelle were.  They had health, family, and Ironman.  They had it all.  I was so proud of them.  I wanted to scream and run all the way in.  I saw JP pass me with a smile of all smiles.  He was an Ironman – and fast as well.

I decided that I couldn’t miss Michelle’s finish so I made my way to the finish line.  It was hard to find a spot, so I went to the athlete exit.  I watched the clock tick ever so close to the 12 hour mark.  All of the sudden, out of crowd of athletes, came Michelle.  She was smiling and looking like an Ironman.  For those that know Michelle, the next words out of her mouth will not surprise anyone.  It went something like this: “I'm not happy.  I know I can do better next time.”  She smiled as if to acknowledge what she had accomplished.  

We went to find Michelle’s family. As soon as I shook her husband Jack’s hand, I decided this was time for me to exit.  This was time for Michelle and her family. You will never see a family with more pride and tears.  She had the support.  Michelle was an Ironman, and her family was the Ironclad support!

I walked back to the car with a smile.  Hillary had won.  JP crushed it, and Michelle did the usual.  She exceeded her goal, while setting the bar ever higher.  All three made my day.  All three are the reason that I WILL do another Ironman.  Once my children are in college, Stu will be back.  For those wondering, my son is a high school freshman.  Four years until college.

Thank you Hillary for letting this crazyman scream his head off for you.  Thank you for having the courage to come back and take a victory that you so deserved.  Thank you for digging so deep those last two miles that you made me dream that in Ironman, you can NEVER give up.  Thank you for showing the world how tough you can be!  Thank you for inspiring me.

Thank you JP for the smile that made others smile.  Thank you for coming on the Evotri journey with us. Thank you for making Ironman look easy.  Thank you for making so many others smile when they saw you smile.  

Thank you Michelle for setting the bar higher and higher.  Thank you for showing the world that you can set a goal and that you can deliver.  Thank you for showing that with hard work you can exceed your wildest goals.  Thank you for showing the world how tough you are and how great of a teammate you can be.  Thank you for being a great friend.  And most of all, thank you for being the ultimate of all teammates.

The athletes are gone.  The bikes are packed.  The journey may be over for those that did the race in 2008, but the greatest thing about Ironman is yet to come.  Those people that finished can proudly walk over to the line of people waiting to start their own dream for 2009.  Where else in sport can you run with the pros?  Where else can you feel like an Olympian?  Where else can you tell people you plan to swim 2.4 miles, ride 112, and run a marathon?  Where else can Hillary do TWO Ironman races in seven days?  The answer is simple.  You can do it in the dreams of Ironman. Here at Ironman you can DO what others only dream about.

Until September 13th at 7am, 2009, thank you Ironman for letting me race with my friends for one day a year and dream about it the other 364.

I love Ironman.  I love the energy.  I love everything about Ironman.  There is a certain emptiness in the air when I watch and don't toe the line.  The only thing that gets my past that is my awesome Evotri teammates and friends. I have already taken many groups out to preview the route.  It is such a blast.  This is a picture of the group I took out last night.  From Texas to Canada - we had a blast. I love Canadians!!!  :) I plan to follow teammate Michelle all day and track her updates online.  You can check it out here.

Stu interviews the awesome Bree Wee & FK from World Bicycle Relief. 

It is finally here.  The Louisville Iron man route preview.  Check out this video with the super-groovy-wickedly-cool  Ironman Champion Heather Gollnick.  During the first part of the video Heather gives you all the information you could want on the swim, bike and run portions of the route.  Next you will get an up close view of the route while Heather rides.  You also have to check out the new Trakkers GPS technology!  This stuff is going to ROCK!  Enjoy!  The video is very high definition, so you may want to let it download completely before watching.  YOU MUST watch it inside of iTunes or on your iPod.  Also, you can watch the HD version coming soon.  I will keep you posted on that.  Thanks again to Heather and the awesome group at Trakkers. 

I walked down the hall.  This was the same hall that in just a few weeks will be filled with people wishing on the Ironman dream.  The halls are much different now.  I was the only one.  I could hear my footsteps hit the carpet.  I could hear my breathing.  As I turned the corner, I had the view of the lake.  It was calm.  The lake was still.  As I walked closer I was surprised to see a lone swimmer.  I smiled as my mind raced with thoughts.  He had to be doing the Ironman.  He was out for a training swim.  He was alone.  I stood a bit longer just watching the swimmer.  I was a bit jealous.  He was training and I was not.  

As I stood near the window I saw an older man and a young boy.   They stood there as the boy yelled out "Hey look Grandpa, someone is swimming in the middle of the lake.  My mom said to never swim alone."  The grandpa looked at the boy, smiled and said.  "She is right.  The only people that swim like this are those crazy Ironman Triathletes."  The boy looked at his grandpa and said "You know what?  I don't want to be a Doctor anymore.  I want to be a Triathlete."  Looking a bit perplexed, the Grandpa said "Now why would you want to do that?"  The boy pointed his finger and said "Grandpa, He has the entire lake to himself.  He looks so happy.  I want to be a Triathlete."

As I listened to the conversation, I had the feeling I've had so many times before. I just love this sport.  I don't just love it today.  I don't just love it this year. I love this sport forever.

This entire year has been the best for me, but not for the reason you may expect.  I did the Ironman in 2003, 2005 and 2007.  I find that for me, I get so wrapped up in training, that after a big year, I need to step back.  I need to watch others.  I need to help others.  I need to learn from others.  This is just such a year.

This was the year that I watch, help, learn and most importantly support my team and the triathlon community.  This weekend was the culmination of the perfect year.

The entire Evotri Team arrived in Benton Harbor Michigan for the Steelhead 70.3 race.  We met the day before in the incredible heat and humidity.  We laughed and chatted a bit, and said our goodnights until race day.  I did not see everyone the morning of the race, but knew I would see everyone throughout the day.  I was just out to see how my Extreme commute prepared me for the bike.  I had done only 2 bricks since September of 2007, and very little swimming.  I was simply trying to stay in good shape and not loose all I had worked for in 2007.  This was a unique goal. I was not in racing shape, but I was "in shape."  I come to find out that what I was really in was "un-coached" shape.

What?  What do I mean "un-coached?"  In my commuting to and from work and running at lunch a few days a week, I was putting in the hours.  Maybe as many as when I was "training."  The difference I found was that under the guidance of a coach, you do the right amount of intensity, distance, etc...  For me, this year I was just winging it.  During the middle of my bike at Steelhead, I felt incredible.  I averaged 20.2 on the bike (that is very good for me).  Once I hit the run I knew what had happened.  I had not prepared.  I had not been coached.  It was almost an epiphany.   I put in the hours, I just had not done the right amount of everything.  It was at that time I wanted to call coach Mike (D3 Multisport) or coach Robbie (Vision Quest) and tell them of my thoughts.  The conversation would have gone something like this. "Hey Coach.  I'm in the middle of a race and I had an epiphany.  I've come to realize something I've always known.  If you are going to do this awesome thing called Ironman, the #1 goal should be to find a good coach."  The reply would be the same "Yes.  You are right."

I did not take on a coach for many reasons this year.  The biggest is that this was an "off" year for me.  Time to be free to travel, and do most anything on weekends.  Time to be free from the training.  It felt nice, but I learned so much.  I learned what it felt like again to put in hours, but not be in "racing shape."  I remember that you can never ever take Ironman for granted.

As the run went on, I started to see my fellow Evotri teammates.  I was so proud to see all of them pass me.  One by one they passed me.  I screamed and felt a bit of pride.  I wanted to scream out, "Hey look everyone.  These are my teammates."  I have never felt so much part of a team as I did when I was struggling so much to keep a 10 min pace, watching Michelle, Charlie and Chris just fly past me.  I also saw JP, Sara and Tracy.  Each time I saw them, I just smiled.  As I talked to a few of them after the race, I said with a great deal of pride - "You have know idea how proud of you I am."

That is the truth.  I'm proud, and honored to be part of this team and the Triathlon community as well!

This year is my "in shape" year.  This is my learning year.  This is my year to watch, follow, and cheer on the team.  This is my year to scream out "Hey - those are my teammates.  They rock."

After the race I jumped in my car, and made it about 20 miles before I had to make calls to my teammates.  I called to just tell them how proud I was.  How honored I was.  After talking to them, I found myself thinking about that little boy in the window.  You see I was that boy and my teammates where the ones swimming in the lake.  I want to be the one that is "in racing shape."  It will happen again.  Guaranteed.  When?  I'm not sure.   For me, this isn't about training and racing for a year or two and hanging it up.  Nope. This is a lifetime dream.  I just hope that one day I can make my team proud, just like they did for me this year.

The halls of Ironman are empty today.  But make no mistake about it, those empty halls of Ironman hold incredible dreams.  Mine included.  Just look at the picture from above.  That is the dream that I will live again! 

It's official.  I've hit the 1000 (1166 to be exact) mile mark for my commute this year.  Can you believe that for my commute to work, I have only filled my car TWICE since June.  Here are the details:

- Seven weeks so far
- 1016 miles of biking
- 150 miles of running
- 2 tanks of gas
- 1 flat tire
- 1 extreme thunderstorm
- 1 day of 60 mph winds
- 3 days of rain
- 39 low temperature
- 92 high temperature
- 1:22 = slowest commute
- :54 = fastest commute
- 39 mph, fastest speed
- 1 big smile

The Ironman Louisville route preview is almost done.  Hang on a few more days. It will be well worth the wait.  Heather and I just finished the voice portion.  She just rocks!!!!

Also, the Ironman Wisconsin videos are now available in "Windows" format. These are videos of the Ironman Wisconsin route that show every each of the swim, bike and run route with commentary about the route as you go. If you are unable to view these and need me to create a DVD, please let me know. You can also get them in video iPod format from iTunes. Just click on the video you want to see below:

Swim

Bike

Run

You can also click here for Alcatraz and other Swim routes.

Stu interviews XTERRA World Champion Conrad Stoltz.  This guy ROCKS!  Down to earth guy with some amazing advice.Conrad Stoltz