Race Video

Well its been a month since the race.  I continue to train at a decreased intensity and with more relaxed attitude.  I wanted to post a few videos that are produced by Ironman.  They do a great job capturing the essence of the day.  Its also great seeing some good friend crossing the finish line in the video.  Still get chills every time I watch.  Enjoy. 

I am now doing my race planning for 2014 and training schedule.  A full is highly doubtful  but definitely shooting for a full schedule with a couple half's with hopes to improve my times.  Looking for 2015 and maybe completing number two at 45. 



http://www.youtube.com/watch?v=b-OXtx93PDw

http://www.youtube.com/watch?v=ezgQDr-5o2k

Mark Nigh, You are an Ironman!

Success.....

Below is my race report.  Be forewarned this is long and highly detailed post of my entire weekend experience for the race.  Again, this is much a log of activity as it is a report on my progress. 

So........

Ironman Louisville 2013 was one of those days and weekends that seems to rarely happen.  It was near perfect.   It seems so often, at such big events, that you build things up to a level that can never meet your expectations.    I am not sure why this was different as I was beyond full of expectations and specific plans as it’s inherent with triathlon and exponentially so with an Ironman. The event somehow blew past them all.  It is tough to put into words to describe.  Magical, Euphoric, Perfect, Spectacular, Unimaginable, etc…..  The underlying theme seemed to be that when you plan, practice, and perform with extreme dedication you can excel beyond levels that are imaginable.  Nearly 11 months of efforts and years of dreams came together in a way I can hardly believe and feel so blessed to experience.

Race Weekend

The plan was for me and my training buddy and friend, Bryan, to ride down to Louisville together so as to allow our families to come separately later on to minimize home life disruption.  We had debated and wavered on our intent to go Thursday after work or just head down Friday AM. After weighing the pros and cons repeatedly, we decided to go Thursday to maximize our pre race relaxation.  After running many errands and completing final preparations we headed for Louisville at about 6 PM.  It was a great send off from friends and families including some of our teenagers decorating the car like we were back in high school and heading to the big out of town game. It was an uneventful 2 hour trip south.  We hit the Galt house hotel about 8PM.  There were many triathletes already present. Fortunately the check in process was seamless and quick.  We were home for the next 4 nights.  We sherpa’d up our loads of gear and bikes to our respective rooms.  We had both opted for larger suite type rooms with separate living and sleeping quarters.  It was a wise choice.  It gave us plenty of room for gear with a quiet separated bedroom for good sleep for ourselves on Saturday.  We reunited in the lobby around 8:30 for a quick trip out for a snack and a beer for some sleep aid.  Plus, we wanted to enjoy the ambiance of the Ironman location.  We stopped at a local brewpub about 3 blocks away for nice snack and pleasant beer.  The location was full of other athletes in the same mode.  Mostly, all were talking the coming race, past experience or recent races.  We made it back and were in bed just after 10 PM.  It was a restful sleep.

Friday

We met up again that morning about 8:30 to head to breakfast.  I had suggested a local “hole in the wall” that had gotten good reviews.  We both were after a sizeable energy building breakfast.  Even with us both in taper and lessened states of activity our appetites were still strong.  The breakfast food matched the reviews despite the atmosphere that was darn near a whole in wall of a parking garage.  We strolled back to the hotel taking in the local lay of the land and general atmosphere of the event that was encompassing the Louisville downtown.  Upon arrival back to the hotel we headed down to athlete check-in.  The Galt house was a fantastic location and the headquarter hotel for the event.  We completed our registration.  We collected our gear for race day which includes bags for the separate locations, timing chips, bib numbers, etc.  We also got the athlete swag. This was our triathlon backpack indicating participation in such an event.  It was cool to have.   There were some pretty substantial lines at each station but being surrounded by so many after the same goals and level of excitement made the process much more tolerable.  After completing registration, you get herded directly in to the Ironman merchandise area.  This is very similar to the Disney rides that send you right in to the souvenir area.  Needless to say, I had to have some gear.  When reaching the checkout the cashier casually chatted to me.  He inquired if this was my first Ironman.  Guess the pile of merchandise made it no secret that it was.  After touring the rest of the expo that houses many manufacturers and suppliers to the industry we headed back to our rooms for some relaxation.  When passing through the hotel lobby our choice to come Thursday was greatly reinforced.  It was crazy busy with lines 20 deep for check in. A definite them for the weekend was packed elevators usually chocked full of bikes being transferred back and forth from athlete rooms.  I have never seen so many bicycles in a hotel.  We met up again just after noon to take a walk down to the swim exit and transition area to get the lay of the land and to see where our positions would be.   We toured the area.  I feel the level of reality setting in.  About 4 PM we met to take a car tour of the run course.  I had not been on the course before so it was a great preview and it would really helped me on race day when I could visualize where I was at and needing to go.  At 4:45 we went to the IAMTRI training group social.  This was a wonderful group headed by a great man, Bob Blaney that give supported training rides of the bike course during the months leading up to the race.  They are so valuable and a definite key to success.  The social was a fun gathering that included a raffle of prizes.  We came back with a little more bounty for the weekend.  We went directly from the IAMTRI event to the athlete welcome banquet.  This was a massive 3000 person buffet in the convention center.  The food was pretty decent.  The sound system was not.  There was a brief program with speakers yet the sound quality was so bad we could barely understand every 20^th word.  We gave up and headed back to the hotel to call it an early night.  We did meet up before bed with one of our other training mates to discuss what was presented at the athlete race briefing at the conclusion of the banquet.  Of interest was the race morning schedule and a few directions on the bike as it pertained to the lane structures. 

Saturday

We awoke early to head to Pannera for a brief, light breakfast in preparation for our brief light 20 minute training sessions for each discipline.  We would go to the swim practice on the course, then leave from there on a brief ride on the start of the course, and then finish it off with a brief run about noon.  We headed to swim start at 9 am.  We stowed our gear and then began our swim at the swim exit.  This was a highly supervised practice.  It was for athletes only and even required your race day timing chip to assure athlete entry and exit.  The water felt good.  It was warm but not too balmy.  The brief swim upstream went well.  The one real surprise was the current.  It was very noticeable.  We concluded right at 20 minutes and then headed for our bikes.  We stowed our gear at the check in that the event was providing and headed down River Road for a quick ride.  We did some quick 30 second high intensity periods just to loosen up.  Not too surprising the road was pretty full with other participants.  My legs felt fresh and strong.  We completed our twenty minutes and headed back to the hotel to await our families.  Just as I arrived my family was pulling up to the front of the hotel.  We hauled more up to the rooms and then prepared for the 20 minute run.  This was a bit different though as I would do this as a participant in the Underwear Run.  This 1.5 mile run is a fun event that began a few years back as a precursor to the race.  It is a fundraiser for pediatric cancer children. This is a family friendly event and is at is described.  You run in your underwear.  My wife, daughter, and I all participated.  We went in our best superhero undergarments.  It was very fun and a nice break from the looming pressure of the event at hand.  After lunch we headed back to transition to check in our gear bags and bikes.  You must check your bikes and bags in the day before.  It all went smoothly.  The rest of the afternoon was spent relaxing before heading to dinner at the Spaghetti factory.  This was a group dinner of just over 20. It was families, friends, past participants, and fellow competitors.  The wait was a little lengthy and the atmosphere less than peaceful but it was fun to be with those that have been with you along the journey.  We finished our carb loading and headed back to the hotel for our best attempt to get some last rest for the big day.

Race Day

My sleep was not constant but actually fairly decent given the circumstances.  I slept most of the night and awoke just before my alarm went off at 4AM.  I arose and began my preparations.  I showered to loosen up, wake up, and freshen up.  I dressed in my tri kit that I would race in the whole day.  I put some additional clothes on to keep warm for the AM.  I had my traditional breakfast of OJ, banana, and a bagel with honey and peanut butter.  I also had a definite side of butterflies.  I grabbed my travel mug of coffee and gear and headed to the start with the family.  We went to transition at about 5:15 to drop of the special needs bags, air up the tires and finish final preps to the bikes.  After about 15 mins in transition we began the 1.5 mile walk to the swim start to get lined up.  It was dark and full of solitude. The tension in the air was as thick as the looming humidity.  We stopped near the start for body marking and got out numbers at about 5:30.  We moved on to the start line.  Wow, was it long.  We were probably about 1.25 miles from the start once we got in line probably around 1800^th in line.  We sat in the darkness on the sidewalk with constant race thoughts swirling in my head.  Athletes sat on one side and your supporters across the walk. I sat with my training partner. We engaged in some small talk with each other and occasionally with our crew.  However, the overlying weight of the start suppressed much.  As dawn began to near at 6:50AM, we heard the cannon go off the pro’s start. Now it was real.  The line began to inch forward a bit and we arose to our feet to constrict towards the start.  We eyed the water and saw the pro’s go by.  7 AM the next cannon went and the first participants were in the Ohio.  The line began to move more quickly.  As we moved towards the start, we exchanged good lucks and our last wishes with our families.  Wow, I was tense and focusing at this point. I was completely unaware of some our friends cheering for us near the start.  The line accelerated.  Before we knew it we were on the dock. I wished Bryan luck.  I started my watch and leapt into the water. Just before we jumped I glanced at the race clock - 7:22AM.  I quickly surfaced and began my swim.  All felt well.  My only issue was a bit more sun was shining in face than anticipated and my goggles were a bit fogged.  I kept thinking to myself that Bryan would not be happy I suggested clear goggles with the intensity of the sun at hand. 400 yards in, I took a very quick break and cleared my goggles.  That was much better. My vision was clear and thus the sun less intense.  The crowded waters were not too bad.  I was progressing nicely along Towhead Island with minimal contact with fellow swimmers.  As I cleared the island on my left, I grew a little concerned that I did not see the turnaround very close.  The turn was quite a bit further up river than I had anticipated.  I reengaged my calm and continued my swim.  Just beyond the island, a sandbar exists to the far right.  I was a little stunned when I looked over and saw some people actually walking on the sandbar.  I pushed on to the turn.  Now it got a little tight and more physical.  I worked my way around. I started down river.  I never really noticed the current like I had the day before.  I concentrated on long efficient strokes and my sighting.  The strokes were better than my sighting.  My lines felt a bit erratic and I was concerned that it would aversely effect my time.  I went under the two bridges.  Their shadows casted an eerie darkness in the water as you passed. I headed toward the green roof top of Joe’s Crab Shack at the swim exit.  The stairs out of the water were a bit jammed up with people getting out.  I came out of the water feeling solid but leery of what my time was.  I hit split button on my watch.  1:13. Actual time was 1:12:57. I was ahead of my goal of 1:17.  It definitely put a bit of energy into me.  I ran up the ramp and headed towards transition with a steady jog.  I saw some family and friends cheering as I came out.  Another energy shot received.  As I came into transition I called out my number and my bag with my bike gear was promptly given to me.  I headed to the changing tent.  I quickly changed out of my speed suit and grabbed my bike gear.  I lubed up the critical parts.  I put on my sleeveless cycling jersey, loaded my nutrition into my back pocket, got my cycling shoes on (no socks), and put my aero helmet on.  As I headed towards my bike I stopped and got a quick lathering of sunscreen from the volunteers.  I made it to my bike and out of transition with no issues. T1= 6:37.  That was solid and at a comfortable pace.  I headed out onto the bike.  I carefully approached the exit as I had been warned and saw incidents from years past right at the exit where there is nasty bump.  I made it to River Road without incident.  My legs felt great.  This flat section was full of cyclists.  My speed was hovering higher than planned but I felt so well and was moving at such a comfortable pace I decided to maintain it around 22mph.  The railroad crossing that sits just as the road narrows to two lanes was rough despite mats across the lines.  It gave me a pretty good jolt.  I reached behind to check my bottles and fellow rider called out that I still had them all.  It was much appreciated and a relief as the road was pretty littered with gear, bottles, and the like.  I continued on River Road at a nice pace consciously working to take in my fluids from my front aero bottle.  At the bridge about 6 miles in I took another jolt from the seam in the road.  I checked the rear cages.  One bottle was missing.  Darn it.  I quickly revaluated my bottle plan I had taped to my front bars.  I was still OK and would just have to get two waters at the next aid station.  I settled in and began my intake of salt pills at every 15 minutes and was starting on my ½ of Cliff bar.  Another bump I hit knocked my second ¼ of cliff bar right out of my hand. Darn it again.  I regrouped and was set to pick up some more food at the next aid station.  I finished the first 10 miles feeling very good.  I spun my way up the first hill on 42 with little force being mindful to try and maintain fresh legs for the rest of the day.  Next was the “out-and-back” on 1694.  This is a challenging section with very swift down hills (40mph+) followed immediately by steep up-hills.  The out was without incident and I approached with caution and with more moderate speed.  The course was very crowded with a lot of variances in speed, abilities, and purpose.  As I spun my way up the climb on the out I was taken aback by the sounds of the descending riders going the other way.  The whines, whistles, and calls of “on your left” were wildly active. I completed the out and wormed my way through the turnaround that was painfully backed up and slow.  I made it to the first aid station after the turnaround and collected my two bottles very successfully and with little interruption.  I headed back.  On the big decent, I quickly saw some flashing lights and could smell burning rubber or brakes.  We were screeching to a quick halt at this very fast section.  There was an accident near the bottom of the hill.  I glanced quickly and could tell it was not pretty but I was preoccupied with not being hit from behind while halted. There was a lot of rubber necking going on creating a quick back up.  I screamed at them to go so we would not create more accidents.  We moved on with all momentum lost for the coming climb.  I again spun my way up the hill and was still feeling good.  It was on towards Lagrange.   About this time, a group of us somewhat grouped up.  It happened to be a couple riders from home that I have rode training rides with.  We chatted briefly and laughed as we went back and forth passing each other once commenting that it was just like being back home.  As I approached the left to head to LaGrange I spotted the bright orange shirts.  It was many of immediate family I gave them a wave and enjoyed the influx of energy their cheering gave me.  I headed on towards downtown Lagrange and saw another one of our groups and enjoyed the second cheer as much as the first and giving them a wave as went by.  Downtown LaGrange was very inspiring.  It was very Tour De France esque.  The barriers were up with advertising and there were literally thousands lining the streets cheering us on through this fast section.  I made my way out of LaGrange and by strange coincidence my wireless bike computer went out as I passed by the lumber company.  I was a bit concerned and then I remembered that the same thing happened in this same area on both our training rides.  It would happen on the second lap as well.  This must be the area 51 of the course.  I made my way through the next sets of climbs and rollers on Ballard School and Old Sligo roads with little incident. I concentrated on force, effort, and momentum to minimize exertion.  By this time I could tell I was feeling well.  I was spot on with my nutrition and hydration.  I decided to keep the more aggressive speed average I was maintaining in the upper 19’s.  I completed the 1^st loop and headed back to LaGrange once again enjoying the cheers from the family which I gave them a big thumbs up to let them know I was feeling good.  At the second group of supporters, I did have a bit of an incident.  I was giving them a wave when another rider slowed dramatically and then another rider came up close on my left with no warning.  It was a very close call that could have ended ugly.  Fortunately I escaped and moved on with a sigh of relief.  During the second round through the hills I deliberately approached them with a bit of an easier pace than the first time.  I knew I was around 80 miles in and beginning to feel the toll of the heat, hills and miles, and wanted to preserve the legs for the run. There was bit of wreck just ahead of me on Ballard School road that I avoided and moved on again thankfully without incident.  As I completed my lap I saw the sign that was famously talked about in training.  Louisville 33.  As the videos suggested and I had planned, it was time to make my bike split.  I increased my pace and cautiously focused on moving my average above 20 mph.  I had a good run in.  I moved along with a couple other riders of the same set and we worked well pacing each other in to the finish.  We worked without drafting but at an effort that as one of our paces lightened the other would go to the front and lead back to 22+.  I finished the bike in 5:38:42 with a 19.84 average.  This was 22 minutes ahead of my 6 hour target but I was a little disappointed I could not edge into that 20+ average.  I dismounted my bike with my shoes still on it and headed to collect my T2 bag.  I headed towards the tents.  I noticed many people were sitting outside to change.  I was worried the tent was full.  I headed into the tent.  It was not full at all but hotter than Hades.  I spotted some large industrial fans and headed to see if I could get a seat in front of them.  No such luck so I grabbed the nearest chair so as to not waste any more time.  The volunteer helped me with unloading my bag and reloading my bike gear.  I got my socks, shoes, hat and run belt ready quickly.  I took a brief second to have a drink, wipe myself down, and gather myself. I knew at this point getting less than 12 hours was possible. Also, as a side note, my daughter was volunteering at the finish as a chip remover for the first shift.  She was done at 7:30.  I wanted to make it the finish while she was still there.  A decent run would make that happen.  Two goals and motivation was at play.  I exited and got my second sunscreen application.  I will say that the leg application felt really good on the quads that were still feeling the bike.  I hit the portajohn and headed out of transition.  As I exited, I saw many of my supporters.  I gave them another wave and smile.  It was a good jolt to start the run.  T2= 6:40. Again, it was a decent time at a pace that kept my heart rate down and allowed for me to collect myself. The legs felt pretty fresh as I headed into down town and under the overpasses.  I spotted my niece and dad along the route in this area I said I was feeling good and waved.  The first 6 miles were pretty decent and I was a bit concerned that I was going a little hard as I was in the low 9 minute/mile pace range.  This was definitely a pace I would not be able to maintain for the whole run.  I continued to run the mileage between the aid stations and walk the stations so I was sure to get my fluid intake.  The crowds along the run route were great.  There was a lot of encouragement and cheers.  There were many in costume or carrying signs with inspiration or of humor.  Many were families and friends there to support their loved ones.  Yet they always took the time to give a runner clap, or quick cheer to push them on.  I enjoyed the fact that the route took you past so many vistas to keep you mind off the pain.  This included the University and Churchill downs.  Fortunately, this course is very flat so my leg fatigue was minimized.  I make it to the turnaround with a solid pace and feeling pretty respectable as I was returning back by Churchill downs I knew I needed another potty break.  My fluids intake was obviously sufficient.  On the return, I passed by some firemen on their truck spraying down the whole course and its runners.  I am sure they meant well by giving a cooling dousing. However, I was avoiding it like a game of tag.  I did not want wet shoes that would lead to blistered feet.  I wish they would have not been spraying the entire course.  I made it through relatively unscathed but not excited about the energy consumed to do so.  As I returned towards town, my pace had diminished somewhat.  I continued to eye the others coming the other way to see those I knew. I sporadically passed a few here and there and we each exchanged words of encouragement.  I watched mileage signs for both the first and second lap.  I knew what was coming as I closed in on downtown.  It was the turnaround half a block from the finish.  You literally run directly up to the finish and then with a half a block to go, you take the painful diverting right lane and head back out for my second loop.  How cruel it was.  On, the first lap I did notice I was really chafing under my arms due to the buildup of salt of my sweat.  I planned to grab my special needs bag as I went by to get some ointment.  They brought it out and I grabbed the baggie out of what I had supplied.  As I approached the right turn to head out, again a huge throng of friends and family were gathered and cheering wildly and with huge enthusiasm.  This could not have come at a better time. I was definitely low on energy and a bit daunted by the mileage that was left to do.  I slowed to a walk after I felt I was out of their sight so as to not give concern but I wanted to get the treatment for application to my arms.  Unfortunately, in my haste to get my baggie I grabbed the wrong one.  I would be forced to flush my arms at the remaining aid stations with water to try and minimize the rub.  I ran on.  I was definitely doing mental math now on how to finish under twelve.  I was monitoring my watch to assure the pace.  At mile 16 I began to struggle.  I was having a tough time getting deep and efficient breaths.  It felt a little like I was hyperventilating.  I took a few more walks between aid stations.  As I came to the underpass at 264 I saw the 18 mile marker.  I knew from some training videos that this was a bit of a milestone.  Get yourself to mile 18 and then the race can begin.  My race was far from beginning as the labored breathing was definitely holding me back. I was now making progress by tenths of a mile.  I would walk a tenth then run 2 tenths.  I pursued this for the next few miles.  The conditioned seemed to pass just after the turnaround and I got back to a more regular deliberate paced run.  I was moving better and the finish was steadily creeping in. My right foot had developed a burning sensation of oncoming blisters. I made the turn at Churchill downs and could feel that the heat was really building.  I would later realize this was near the peak temperature of 91.  The mileage kept growing.  I hit twenty and I knew I was a 10k away.  I was going to do it.  I hit 23 and I was down to a 5k and I knew the 12 hour mark was reality.  At 24 I saw my wife. She had come out to see how I was and to give me a boost.  She jogged beside me for a bit.  I could see the closing stretch before the quick left then right to the finish.  I kept asking her how much farther to the left. I hit the last aid station at mile 25 for my last water and cooling douse so I could close it out strong.  My wife dropped off to head to the finish.  I moved on with my strongest pace since the first 6 miles.  Left, right and then there it was.  4^th street live was directly in front of me.  All the videos I had seen and descriptions others had given were just an appetizer.  I kept a steady pace but slowed to take the scene in.  I saw my friends and family and I saw I was guaranteed less than 12 hours.  I removed my hat and crossed the line arms raised in triumph smiling widely the whole time.  Run: 4:47:10 Finish 11:52:06.   My daughter was still there.  We hugged.  I was sure I might cry as I approached the finish but I kept that in until we hugged.  I progressed my way out of the finishing coral after getting my finisher medal, hat, and shirt.  I stopped for a quick photo and then I met up with my family.  It was a great to be finished and I still felt pretty reasonably good.  We headed on to the athlete lounge in the convention center to rest for a moment and hydrate.  I waited there for my training friend to finish as we just behind me.  We met up afterwards and exchanged congratulations and celebrations on great races. 

After

I headed back to the hotel shoeless.  My right food had indeed developed some small blisters which felt much better with nothing on my feet.  I got to my room and headed for the shower to clean off the day’s efforts and to hopefully lift my energy.  It did both.  We exchanged stories for the day and shared in a celebratory champagne toast.  After a bit more rest, we met up with more friends and made plans to head back to the finish to see the last finishers of the day. We made it back down to the finish for just over the last hour’s worth of finishers to come in.  What an inspirational time those last minutes are.  I also was taken aback by the fact that these people had been traversing the same course I did for 5 more hours than I did.  The crowd cheered wildly and what seemed even more enthusiastically than for the winner. Then it was midnight, 17 hours were gone. Some did not finish and my heart went out to them.  It always happens and Louisville is especially crewel to that fact.  As we walked back to the hotel we passed the bus that had picked up those less fortunate to drop them off at the convention center.  I could not imagine the despair.  We moved on and headed back to rest. I awoke feeling fairly well.  My wife and children were bustling about to get on the road so the kids could at least make a half-day of school.  We bid farewell and they gave last congrats.  I slowly started to pack up my still large and now very smelly gear and belongings.  Besides the fact that I had used up a lot of food and drinks I had brought with me there was still a large amount of stuff to collect and pack.  The soiled race wear was definitely separated in bags for decontamination once I was home.  We once again met in the Ironman expo area.  The day after is when you get your chance to purchase finisher gear.  I was after the coveted jacket that claims you as such.  You don’t dare tempt fate by this merchandise before now.  We got our items and a few others for last good measure. We then enjoyed the complimentary athlete breakfast. We again talked about our race experiences as we eyed the room of others.  Many in the crowd looked battered.  They were walking as if they completed a cross-country horse ride the day before.  Fortunately both of us were in fairly good physical shape with no real outward sign of the feats of the previous days.  We headed back to our rooms for final collections and checkout.  We headed home again reveling in the whole weekends and its given memories.

 

Race day was a truly special day.  Outside of the birth of my kids and getting married it was one of the most special days in my life.  It was one of those days that you think that next time something is not going right you better remember how awesome this is.  Truly the whole event/weekend was just so inspiring and memorable.  Everyone there has a story and a reason, for some a little more than others but everyone reaching for one goal is incredible.  My day went as planned and as trained for. It was a real lesson on preparation is the basis for all success.   Don't get me wrong, it was one tough day.  It hit 90 in my last hours of the run and I was doing all I could to keep one foot in front of the other and not to walk.  The amazing part was that really by mid day Monday I was back feeling really good and planning my next workouts and races.  Crazy.  I feel so blessed to have the opportunity to do such a thing and the support I received was just so inspiring and such a lift.  With all those hours to yourself in the race you have a lot of time to think and I spent much of it thinking of those special people in my life and it really kept me going for them.

 

 

The Final Countdown

5 days from right when I am writing this I will be pulling my self out of the water on the shores of Ohio River in downtown Louisville preparing myself for a 112 mile bike.  The first of my three disciplines for the day complete but many and I do mean many hours left to go and undoubtedly the hardest parts yet to come.  Can it be?

What seemed so far off in November is near at hand.  Back on those cold  pre dawn winter mornings it was so difficult to envision this point. I can tell you I am on a bit of a rollercoaster at the moment.  At one point, I am feeling full of confidence and physically strong. Other times, I question if I am fully ready and every little ache or pain seems potentially damaging to my performance.  I guess you could say I have full onset of pre game jitters.  I am quick to sleep but quick to wake, thus not getting the best rest.  I continue to eat a sodium heavy diet with an elevated level of carbs so that I can build my energy reserves.  The only part the spells this somewhat is all the other logistics that I am going through to get ready.  I continue to train albeit at a less intensive amount of total hours.  I must fit this into my schedule first. Next is the whole aspect of travel and agendas.  In this process I am not only getting myself to Louisville, but I am also working to coordinate with family, friends, training partners, and fellow competitors.  This includes logistics for lodging, meals, schedules up to the race, what to do during the race, post race, and then things like getting everyone home(for some in time for school).  Do not take this as a complaint as it is absolutely wonderful to see the outpouring of support and it will be an inspiration to see these faces on race day. 









The other use of my time is the focused on packing.  I feel like I am trying to prepare for a shuttle launch.  With the collection of gear, what if scenarios you have to plan for, all on top of the out of town trip for 5 days.  I am trying to be very organized around this process so I first do not forget a critical asset like my swim goggles,  but the nature of the race requires a separation of gear for the appropriate time in the race so I am doing that now so as to keep ready. 

Lastly is working my prerace schedule. It is one that is fairly active but somewhat reserve so as to maintain my rest and to keep my legs fresh. 
Here is a breakdown of the coming days:
Thursday 6PM Depart for Louisville- Lodging at the Galt house in downtown Louisville.
Friday AM- Athlete Check-In, Walk Exposition, Relax
Friday PM- 3-5 PM -IAMTRI training group social, 5:30 PM athlete pre-event banquet, 7:30 mandatory pre race  athlete briefing.
Saturday AM- 8-10AM practice swim in the river, 10 AM Ecumenical Prayer service, Easy Bike ride10-11AM.  11:30 Charity Underpants run. http://www.whas11.com/great-day-live/video/Underpants-Run-166759816.html  PM Family and Friends pre race carbo loading dinner.
Sunday: Pre Race Breakfast 4AM, Final Gear and Bike Prep In Transition area 5AM, Get Numbers on my Body at 5:30 AM, Get in Line for start 5:45 AM, Swim start 7AM.


5 days from now.......

Bring on taper

The last week has been the most difficult week of training thus far.  After a rather full week already, on Saturday I swam 2.4 miles at the lake.  This was a nice confidence booster to know I have swam that far.  I was happy my time was right at my target time.  That afternoon I had and hour and half run that I purposely did in the afternoon heat.  I felt decent but tired.  It was not too surprising though given the week's prologue.  It concluded on Sunday with a very long ride and brick run.     I rode for about 5 hours covering 90 miles, followed by another hour and a half run. Again, I did this all in the mid-to-late afternoon to help acclimate to some heat.  It was far from one of my best workouts. In fact it may be closer to one of my worst.  It truly seems that my body is wearing down. Partly by design? Partly to give that last push before it repairs?  My  ride time was very sub par for my usual speed averages and my run was pathetic.  I felt like garbage.  I was fatigued and I probably dehydrated as I did not take in as much fluid on the bike as I should have for a variety of reasons.  I felt as bad mentally as I did physically.  Like a broken record, the phrase "if you feel this bad now how can you do that and more on race day?" kept going on and on.  I called on some training friends.  How do you feel?  Lousy, tired, worried, not ready, irritable, burnt out......you?  The same.  I was not alone.

As of Monday, I have started the last phase of my training.  It is called taper.   Ironman training is extremely demanding physically.  In order to produce, the body needs rest.  A few weeks before the race the athlete will go through a training phase known as a taper. This means a reduction of work and an increase in the amount of rest. You only taper for your "A" event. The hard training conditions an athlete, but also produces fatigue. When the training load is reduced, fatigue subsides more rapidly than fitness, therefore, performance is enhanced.  It is for this reason that a taper is employed in the run up to a major competition.  As the taper progresses, the amount of high stress work is decreased and the quality of performance is gradually improved.  For optimum performance you try and curtail outside activities as much as possible.  Ideally, you try to store up as much energy as possible.  When the workload is reduced, there is a noticeable increase energy level but you must resist the urge to use this extra energy before the competition.  Resting is an important part of the taper, and expending the energy will only defeat the purpose of the taper.  Therefore my workouts are of a similar frequency but at much shorter intervals and with less intensity. 

Soooooo........ I am around home a lot more, a little more moody, more anxious day by day, constantly reviewing the logistics leading up to the race, and with more energy.  This may be the hardest part of the training for my family.  I do want to thank them for the support, patience, and love through this process.  They have been so much of my foundation through this process. 

With so little time left before the race I wanted to ask you for your support.  I will send this soon in an email as well but wanted to ask for your support and encouragement.  Later on, during the run you have an opportunity to pick up a bag.  It is called a special needs bag. In this bag you place things like aspirin, socks, maybe some food item.  It is those things that you may need to get you to the end of the race.  A great idea I saw was to collect quotes, verses, or brief notes from friends and family to place in this bag.  You then read these periodically or at those toughest times.  These will be part of that last inspiration to get you that finish.  If you would like to submit something please just shoot me an email markh.nigh@gmail.com

All in the Family

Most of my time in the last week was spent on a summer vacation in the presence of my family including extended family in from all over the US and Internationally.  The time was spent around our bi-annual reunion here in Indiana and then a family wedding in Cheyenne, Wyoming.  The fact that I would soon be doing an Ironman  was of high topic in most of my conversations.  The amount of support was terrific.  The training not so much. This in the midst of one of my biggest weeks so far is a bit concerning.  By spending 8 days on the road and at a pretty frantic pace I had some struggles.  My training days were jumbled, my consumption of food and beverage was more glutinous than in nearly 10 months, and my rest was not so much with the time and altitude differences.  With the combination of all of this I am bit on edge.  I had hopes going in, that these would be good strong workouts that would begin to build momentum.  Instead I am bit more insecure.  Fortunately, I have a bit more time to work the details and hone my final endurance.   Besides, opportunities to see and spend quality time with family is equal in time and importance as training time.  I feel fortunate and blessed to have the family support that I have.  Back to reality  18 more days........

HIt the wall

Last weekend was a monstrous weekend of training.  Without a doubt it was my biggest so far with about 10 hours and will pretty much be the scenario for the next couple more weekends.  I swam for just over an hour Saturday morning and then ran 15 miles that afternoon.  The next day I started early by officiating my daughters swim meet, then doing a brick of 90 miles on the bike with a 4 mile run. I was definitely tired.  On Monday I had another hour and a half of running.  I got about 35 minutes in and could just go no further.  I walked back home.  I was just out of gas and wondering what the hell I have myself into.  I chatted with my coach a little later that night and he understood.  He said I had hit that point that nearly all do.  That point in the last few weeks when the workouts are brutal and long.  But I had to find the strength to get through them as they will be the difference in a successful race and just finishing.  I want a good race.  I am there to compete not complete.  He assured me this was natural and to keep perspective.  Focus and finish the long workouts for sure and do the rest as you can.  They are good but every minute is not crucial.  I was rejuvenated a bit by our conversation.
I am still wary and weary though.  I figured I had run about 50 miles in the last 8 days.  I will be running a half marathon every weekend for 4 weekends straight.
Fast forwarding a bit.  I had to travel this week for business.  A long car ride was at hand.  I got my workouts done before I left.  I have to say the 5 hour drive felt good.  It was nice to do nothing for that amount of time.  I awoke yesterday in that locale to a brisk cool morning.  An hour run was planned.  I did it and it felt really good.  The best I have felt running for a while.  I had a good day of work, drove home, and even got in a group bike ride at home.  It was an intense ride with hard effort.  I again felt good and the long ride home seemed to rejuvenate me even more, as crazy as that sounds.  I am due a swim this evening and then my recovery day.  The next couple of weeks will be straight out crazy.  I have many personal commitments, more monstrous training weekends, and a family vacation out west.  I will know more once I get through another weekend to see if I can get through that wall or just run straight into it again. 

Wow!

Last Saturday was my second half Ironman race of the year.  It was my first to race under the umbrella of the actual Ironman organization.  This was a very different experience on many levels and very impressive on each of those.  First thing that stands out is the pure size of the event.  My largest event yet was with about 300 participants across multiple distances and activities.  This race had 1500 people all doing the half ironman distance.  This included professionals and people from across the county.  You can see in the picture below showing just 2 of the 10 racks in transition.  The next portion that was impressive was the organization.  This began at packet pickup through the whole execution of the event.  Everything ran seamless, on time, easily processed, and readily informative.  An example of this was that just on race morning it ended up being wetsuit legal.  In that short amount of time they rerouted volunteers to be made available for wetsuit removal assistance as you came out of the water.  Lastly was the marketing.  I am not sure I have seen anything better marketed other than maybe the NFL.  There signage was everywhere, The brand was prominent and placed perfectly.  They have developed a premier race series that performs equally to its reputation.  I so look forward to seeing Louisville where its is even raised to another level.

The race itself went well for me.  It was a beautiful summer morning in the low 70's and slightly humid for Indiana. I finished with a 5:24.  Placing 374/1500 overall and 66/200 in may age group.  It did not better my previous half as I hd hoped but it was a different race.    The swim was wetsuit legal due to a water temp of 75.6 which I will gladly accept anytime.  The race was a wave start by age group.  Therefore you go about every ten minutes or so with about 200 people at the same time.  This was my first mass start.  That was a different experience.  It definitely has a level of physicality that you must be aware of and at times participatory to be sure you have a decent swim.  I came home with a couple nice  fingernail scratches otherwise unscathed.  My sighting was good and I was  fairly happy with  this portion even though it was about 4 minutes slower than my previous half.  I felt this was a result of the wave swim.
   


I knew going in to the bike that it would be fast.  The roads were mostly smooth wide and less any real hills.  My performance was just that.  I average nearly 22.5 MPH over the 56 miles. This was 1 mph and 9 minutes faster than previous. I felt good and fresh despite the pace. 
Coming out of T2 I felt pretty decent but I knew there was a lot of meat on the bone and that this run course would not be easy.  I also got to see the pros coming to their very impressive finish under 4 hours. Wow! The first 4 miles were pretty decent.  The only real challenge was that my watch was not set properly so I was unable to gauge my pace.  I spent some time fiddling with it as I ran getting it reset.  I had it rolling by about mile 2.  At about mile 6 I began to strain.  I had a slight side cramp develop that was compromising my breathing and my stomach felt overly full.  At the half way point I was at a 9:20/mile average.  This was about on par with my previous.  The stomach and fatigue crept in more in those final 6.5.  I took a few walks and continued to walk the aid stations.  I rerouted my fluid intake that gave some relief for brief stints but I was in a tough place.  I pushed on.  I knew my training buddies were behind me.  I kept going so as to not be passed.  I needed that motivation.  It was getting warm and I was getting tired.  I pushed through the last two tough hills just before the finish and brought it home with a 10:30 average for the second half and 5 minutes behind my previous. It was a little disappointing and my real downfall for trying to get a new PR.

It was a good race.  Again, as I came to the end of the race, I questioned how do I do twice as much. I know I have got to focus on my running and dial in my nutrition more.  The past months or so I know I have not pushed as hard nor gone as far as I could in my runs.  It show'd.  I am now at the biggest, longest, and hardest parts of my training.  This week I have over 17 hours of activity with a big weekend of nearly 3 hour runs and 5 hours of riding.  To add to this is work the current heat that decided to show up.  We are in the low 90's with high humidity.  This what I need. Odds are this is what the race will be like.  I continue to learn and develop to put the pieces in place for a successful ironman tri.