Dear Sarah,
It's finally here, Ironman Wisconsin. It came quick, no doubt. At the same time, that was probably the longest, most stressful year our family as endured. I apologize for all the unnecessary stress and fights that I have caused over the past year due to my training. But more than anything, I want to thank you. Thank you for your support, your time, your understanding, and most importantly your love.
A little over a year ago, you begrudgingly gave me the stamp of approval to register for the 2013 Ironman Wisconsin. You knew how much this race meant to me, but you also knew what was required to prepare for a 140.6 mile race. All the words in the world will not give back this past year and what we may or may not have missed out on, but I figured a simple thank you letter would be a good place to start.
This past year never really got off to a good start after you realized that I had officially registered and dropped over $700 just to sign up for the race. But, again, you knew what the race meant to me and we moved on. Registering for this even alone was the most selfish thing I have ever done. Don't get me wrong, I had mixed emotions when I signed up. I was both extremely excited and at the same time guilty, knowing how much time and money I would be putting towards this event.
In the middle of December, my training officially started. It started easy, with no real sacrifices and no significant training volume. From there, my training continued to increase, from 8-9 hour weeks all the way up to 22+ hours in a week....all while working full time.....with a wife and 2 kids. There is absolutely no way in hell I would have been able to do that without you. Truth is, for the past 5 months, from when I started training seriously with high volume, you have been a single parent. I have been little to no help around the house, with the pets, and most importantly with the girls. It amazes me that, first, you haven't murdered me yet, and second, that you did it with minimal complaining. And don't get me wrong any complaining you did, was completely warranted.
Not only have you been a single parent for the past 5-6 months, you came to most of my races and cheered me on to the finish. Granted some of these races were shorter distance races and did not require a large time commitment. But, still you where there. You gave up a full weekend for a single day of watching me race. Those weekends could have been spent camping at a state park, staying at a water park in Wisconsin Dells, visiting our friends in the Twin Cities, or taking the girls to a zoo or park. But, you gave that up to watch me race. Some of the races were a bigger time commitment and required a certain degree of travel. Last October you woke up, got yourself ready, and dealt with two sleepy/cranky girls and drove down to Milwaukee to watch the Lakefront Marathon which started at 7am. You would travel the course by car getting out every 4-8 miles just to see me run by in the blink of an eye. In May you did the same routine only now in Green Bay, even though immediately following the race you jumped back in the car to drive down to Milwaukee to watch your brother, Jake, graduate from UW-Milwaukee. In June, again, at High Cliff for a 5 hour Half Ironman race at High Cliff. I am extremely grateful to have you at my races and I simply can not put into words how much it means to me for all you do. Seeing you at the races, and hearing Maya and Delaney cheer brings a smile to my face and certain sense of motivation to keep going.
As if racing nearly every weekend wasn't enough to drive you insane, my training has taken it's toll on our family this year. Due to my work schedule and getting only 1.5 weekends off a month, a free weekend for our family is tough to come by. This summer, I wasn't willing to give up any of my weekends, whether or not they actually fell onto a true weekend. My training was more important to me then taking time to get away with you and the girls. You went on multiple family camping trips with our extended families without me, leaving me at home. You went out to the lake for a day or two over the weekends while I stayed home and trained. I lost count of how many different zoos and farms you brought the girls to while I stayed home and trained for countless hours. Part of me thinks, "well, at least you didn't lose a step without me." While another part of me thinks, "how does she do it?"
You are an amazing person, Sarah. You mean the world to me. Without you and your support I would not be able to do a quarter of what I do. You have allowed me to be extremely selfish with my free time, our money, and your free time this past year. There is no way to put a value on the time and money I have taken away from you and the girls this year and for that I am sincerely sorry. At the same time, I can not say thank you enough for letting me pursue my dream of becoming an Ironman.
I would be foolish to think if you were the only person who made sacrifices over the past year, or if you were the only person effected by my training. I also need to thank the following people for all they have done!
Lisa Flasch (sister-in-law) - for helping Sarah be a single parent, for watching the girls while I would go workout, and for simply being the best, most loving aunt to our two girls.
Carol Wierschke (my aunt and our babysitter) - for giving up your off days to watch the girls, not while I work, but while I would go out and train. Thank you so much!
Rich and Mary Jo Kohl (my parents) - for helping out when needed to watch the kids and for helping Sarah during our week of vacation at the lake while I was MIA on my bike and out running or swimming.
Tom and Barb Shekfa (my in-laws) - also for watching the kids when needed so I was able to go out and train. Also for helping Sarah while I stayed home from the camping trips to train. I truly appreciate your love and support!
Andy and Lindsay Shefka - for letting me crash at your house for the couple days before the race. I really appreciate it and hope I didn't interfere too much!
Friday, September 6, 2013
Tuesday, September 3, 2013
Ironman Expectations
I would be simply foolish to believe that I would be able to accurately predict how things are going to go this Sunday. Even the pros can't necessarily predict their finish times with any degree of certainty. A 140.6 mile race is just too long to forecast. First, there are so many things that can happen, both good and bad that will impact a your overall time. Second, little things can very easily compound and become big things. Lastly, factors that are out of your control, such as temperatures, wind speeds, hills, etc, have exponentially larger impacts on race times due to the length of the race. For instance, a slight head wind may only add seconds onto a finish time of a sprint triathlon, where in an Ironman, those seconds become minutes.
With that all stated, my #1 goal is simply to finish before the 17 hour cut off. Simple as that - finish before 12:00am Sunday night/Monday morning. I don't want to go and jinx myself now, but I am confident that is a realistic goal. Now, simply going in to finish is all fine and dandy, but at the same time there needs to be some level of expectations, regardless that this is my first attempt at the Iron distance triathlon. It doesn't help that I have no previous experiences to draw from. The closest race I can draw from are my 4 previous half Ironman races. But still, I finished those all in the area of 5 hours (+/- 15 minutes or so). My PR at that distance is a 4:45. A half Ironman is a 70.3 mile journey....which means there is still another 70.3 miles to cover....and that's no cake walk. A simple thought is to just multiply your finish time by 2. Duh - twice as far = twice as long, right? That would give me a projected finish time of 9:30, wow, that would qualify me for Kona and put me in the top 20 overall. There is no way that's going to happen. So now what? I have seen equations to multiply by 2 and add a 30 minutes. That would put me at 10:00, still at the top of my age group. I have also seen equations that say multiply your half Ironman time by 2.2, which had me at a 10:27. So which is it???
You need to take those predictions with a grain of salt. They do not take into consideration the course you raced your course on. They do not take into consideration the course you are racing your full Ironman on. They do not take into consideration your training. I think those equations can give you some ideas of what you are capable of. From there you can draw from your training as to what you are capable of.
Like I said above, my main goal, my #1 goal is to simply finish and that will remain my goal no matter what happens on Sunday. My #2 goal is to finish under 12 hours. My #3 goal, to finish under 11 hours. My #4 goal, to finish under 10:45. And my last goal, which is more of a dream goal, is to qualify for Kona. Below is my break down for each leg of the race with my strategies for them.
After exiting transition, I want to take it EASY for the first few miles. I figure to take about 2-3 miles before settling into a pace to maintain for the rest of the race. There are aid stations at just about every mile to assist me with any nutritional or hydration needs. With knowing that, I will only be carrying a flask with Hammer Gel in it. The run course is kind of confusing, it is essentially a double out and back run - 6 out, 6 back, done twice. The nice thing about that it makes it very easy for spectators to see their athlete multiple times without much work. It also mimics my training runs. I would often run the same loop multiple times and see the same scenery over and over again. The course is supposed to be mildly hilly with one hill of concern. I have never been on the run course and will take it as it comes on race day. If I need to walk up hills to preserve energy, then so be it. I will survive and I will succeed. I ran the Green Bay Marathon back in May in just over 3:10 and have a marathon PR of 3:03. Based on my brick runs from training, I should be able to nail a 3:30 marathon coming off the bike. But, you never know. I have never run a marathon after swimming 2.4 miles and biking 112. So many things can happen, I could actually feel better and run faster, I could feel like absolute shit and struggle through the 26.2 mile run, who knows! I will take it easy and take short walking breaks every couple miles and reassess my legs, my mind, and my nutrition. I will take the run, one step at a time and know that all I need to do is keep moving forward and I eventually will reach the finish line.
With that all stated, my #1 goal is simply to finish before the 17 hour cut off. Simple as that - finish before 12:00am Sunday night/Monday morning. I don't want to go and jinx myself now, but I am confident that is a realistic goal. Now, simply going in to finish is all fine and dandy, but at the same time there needs to be some level of expectations, regardless that this is my first attempt at the Iron distance triathlon. It doesn't help that I have no previous experiences to draw from. The closest race I can draw from are my 4 previous half Ironman races. But still, I finished those all in the area of 5 hours (+/- 15 minutes or so). My PR at that distance is a 4:45. A half Ironman is a 70.3 mile journey....which means there is still another 70.3 miles to cover....and that's no cake walk. A simple thought is to just multiply your finish time by 2. Duh - twice as far = twice as long, right? That would give me a projected finish time of 9:30, wow, that would qualify me for Kona and put me in the top 20 overall. There is no way that's going to happen. So now what? I have seen equations to multiply by 2 and add a 30 minutes. That would put me at 10:00, still at the top of my age group. I have also seen equations that say multiply your half Ironman time by 2.2, which had me at a 10:27. So which is it???
You need to take those predictions with a grain of salt. They do not take into consideration the course you raced your course on. They do not take into consideration the course you are racing your full Ironman on. They do not take into consideration your training. I think those equations can give you some ideas of what you are capable of. From there you can draw from your training as to what you are capable of.
Like I said above, my main goal, my #1 goal is to simply finish and that will remain my goal no matter what happens on Sunday. My #2 goal is to finish under 12 hours. My #3 goal, to finish under 11 hours. My #4 goal, to finish under 10:45. And my last goal, which is more of a dream goal, is to qualify for Kona. Below is my break down for each leg of the race with my strategies for them.
2.4 Mile Swim - Projected Time 1:05-1:10
The swim course has changed from previous years from a double loop to a single 2.4 mile loop. The swim is starts in deep water and is a mass start. This means that all 2,500+ participants start together, in the open water, as opposed to waves of 50 starting every 1 minute or so from shore, as many triathlons start. My thoughts are to get in the water by about 6:40-6:45am, depending on what the crowds do, and swim out to the ski ramp. There are ski shows near the swim start during the summer months and they leave the giant ski jump ramp in the water. The ramp is the outside portion of the start line. I am planning on playing the start by ear depending on the crowds in the water and try to judge abilities of other swimmers and try to stick with people who I feel have similar abilities to try and draft off of. Once the swim starts, there is little to describe. My plans are to go out easy and never over exert myself in the water. I want to use the swim as a warm up for the day. The swim time is extremely minor compared to the remaining events. You will never win a race (or meet your goals on the swim), but it is very easy to lose a race during the swim (or blow up your race plans). If everything goes right, I should come out of the water just over 1 hour, hopefully under 1:10, but I will not get discouraged if I come out over that.
Swim to Bike Transition - Projected time 0:10
After coming out of the water, I will utilize the wetsuit strippers to help remove my wetsuit. I will then run to the Monona Terrace and proceed to run up 4 stories to the top of the parking ramp. Instead of running up 4 flights of stairs, they have us run up the infamous helix style driveway to the top of the parking ramp to the male/female segregated transition areas. The long distance to run to the transition area, on top of running in circle to the top story of the parking ramp have me over estimating my transition time of 10 minutes. I will then grab my T1 gear bag, apply some chamois cream to my crotch, grab my helmet, cycling shoes, sunglasses and arm sleeves, apply a layer of sun screen and head out to grab my bike.
112 Mile Bike - Projected time 5:53
The bike course is a "lollipop" style course. You head southwest out of Madison to Verona and proceed to complete two loops before heading back to Madison. I have biked the loops a total of 3 times, completing a total of 5 laps. I know the bike course like the back of my hand at this point. I can nearly recite the roads by name turn by turn. In all of my previous rides on the course I have averaged roughly 18.5-18.8 mph including stops at my vehicle to reload water and nutrition. I feel confident that I will be able to ride the course, in its entirety at an average speed of 19 mph. That would put my bike time at 5:53 and change. Now, this is not taking in consideration any head winds, rain, or flat tires while on the course (knock on wood). Yes, I did literally knock on my kitchen table. My strategy is to go out easy, use the 16 mile ride to Verona as an opportunity to warm up my legs and get into a groove. I will assess my legs, my body, and my mind on that ride to Verona, and settle in for a long day in the saddle. I will ride the first loop easy, never stressing over my average speed. I will repeatedly keep saying "Ride Strong, Ride Smart" to keep me on task. I will not stress over getting passed and will not aim to pass other riders. I will stay in my own little "bike bubble" and ride based on how I feel. After completed the first loop, I will be half way done with the bike leg. The second loop will be much of the same. However, if I am still feeling great, I may kick it up a notch. The course is extremely hilly and technical. I will ride the downhills hard to build momentum to get up the next hill. I will climb from in the saddle to preserve energy. After completing the second loop, if my body is feeling up for it, I will give it all I got on the 16 mile trip back to Madison. As I approach Madison, I will try to ride standing up to stretch out the legs and prepare them for running the Marathon portion of the race.
Bike to Run Transition - Projected Time 0:08
The bike to run transition is much like T1, up the helix to drop off the bike and change cloths and down the helix out to the marathon course. I will not do to much during this transition, just change shoes, grab a hat, remove arm sleeves, reapply anti-chafe cream as needed and head out for the final leg of the race.26.2 Mile Run - Projected Time 3:30
After exiting transition, I want to take it EASY for the first few miles. I figure to take about 2-3 miles before settling into a pace to maintain for the rest of the race. There are aid stations at just about every mile to assist me with any nutritional or hydration needs. With knowing that, I will only be carrying a flask with Hammer Gel in it. The run course is kind of confusing, it is essentially a double out and back run - 6 out, 6 back, done twice. The nice thing about that it makes it very easy for spectators to see their athlete multiple times without much work. It also mimics my training runs. I would often run the same loop multiple times and see the same scenery over and over again. The course is supposed to be mildly hilly with one hill of concern. I have never been on the run course and will take it as it comes on race day. If I need to walk up hills to preserve energy, then so be it. I will survive and I will succeed. I ran the Green Bay Marathon back in May in just over 3:10 and have a marathon PR of 3:03. Based on my brick runs from training, I should be able to nail a 3:30 marathon coming off the bike. But, you never know. I have never run a marathon after swimming 2.4 miles and biking 112. So many things can happen, I could actually feel better and run faster, I could feel like absolute shit and struggle through the 26.2 mile run, who knows! I will take it easy and take short walking breaks every couple miles and reassess my legs, my mind, and my nutrition. I will take the run, one step at a time and know that all I need to do is keep moving forward and I eventually will reach the finish line.
Projected Finish Time of 10:40-10:45
Based on my calculation I should be able to finish in under 11 hours. If that were the case, I would be ecstatic! It would be more than a success if that were to come true. Just getting to the start line will be a success, knowing how many hours and how much effort I put into training for this race. I will not be disappointed if I finish in over my projected time. I am happy to able to race and to compete in the events I do. Each race is an adventure and I know that Ironman Wisconsin will not be any different!
IM Wisconsin - A Spectators Guide
I realize that not everyone who follows or reads my blog will be in Madison to watch the Ironman this upcoming Sunday. But I wanted to put some resources out there for those who are planning on being out on the course. I have watched the IM once and it was quite the experience. I would highly recommend everyone make the effort to watch at least part of any Ironman race. It is one of the most motivating and inspirational experiences ever, I can almost guarantee it.
After exiting the water the athletes will have to run back to the Terrace for the swim to bike transition. After getting changed and grabbing their bike its down the infamous helix of the Monona Terrance parking ramp and out to West Madison for the double loop bike course.
Ironman Wisconsin is infamous for its transition area, The Monona Terrace. This large conference center is home of Ironman Wisconsin for the entire week. It was designed by Frank Llyod Wright and is the backdrop for the first leg of the race - the swim.
Getting to the race sight is easy if you follow the instructions from Ironman and take advantage of their parking and shuttle services. Park your personal vehicle at the Alliant Energy Center, which is south of the Terrace. Ironman will provide a free shuttle service to the terrace throughout the day. Ironman makes it simple to watch the entire race without ever using your own personal vehicle. Take advantage of the shuttle services and your day of spectating will go smoothly. The race starts at 7:00am and is a mass swim start directly in front of the Terrace. The best view for the swim is on top of the Terrace, but if you plan on watching the swim from this location, get there early! If you want to get a front row seat for the swim you should try to get on top of the terrace by 5:30-6:00. With the fastest swim time in the ball park of 0:45, you have ample time to catch the start and make it down to see your swimmer exit the water.
After exiting the water the athletes will have to run back to the Terrace for the swim to bike transition. After getting changed and grabbing their bike its down the infamous helix of the Monona Terrance parking ramp and out to West Madison for the double loop bike course.
The best way to watch the 112 mile bike ride is to take advantage of the free bus shuttle from Madison to Verona. The city of Verona puts on a festival and has the best vantage to watch the bike leg. With the bike course being a double loop, the athletes will pass through the city of Verona twice. Taking advantage of the family festival in the city gives the family and kids something to do while you wait for your athlete to come back into town. The entire city shuts down and blocks the road and gives the race a Tour de France style feeling.
After returning back to Madison from the bike course, it's out to the city streets of Madison for the marathon portion of the race. The course is well designed making it extremely easy to be a spectator without the use of a vehicle. The course is a double out and back. So even if you sat in one spot for the entire race, you'll see your athlete 4 times. The course runs on many popular locations in Madison, including along Camp Randall Stadium (home of the UW Badgers Football Team), State Street, and the Lake Monona Recreational Trail.
If you do just one thing on race day, it would be watching the variety of emotions as the athletes cross the finish line. The pros will start crossing the finish line between 3 and 4pm and age group athletes will begin crossing the finish line shortly after and will continue to cross until midnight. It can get pretty crowded at the finish line and I recommend getting to the finish line with plenty of time to ensure that you see your athlete cross the finish line.
Sunday, September 1, 2013
The Ten Commandments of Endurace
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| Marshall Ulrich |
10. Expect a Journey and a Battle -
9. Focus on the Present and Set Intermediate Goals -
Don’t get too far ahead of yourself. Just stay in the present. If you've got some sort of problem…just deal with that. Take a deep breath and solve that one problem and then you can go on to others.
8. Don’t Dwell on the Negative -
I think it helps to step outside of ourselves and not live in our own space or our own head too much. Look at what’s happening out there and focus on even problems of the world or other people. It kind of takes that focus from ourselves.
7. Transcend the Physical -
If you've got an injury, say you've twisted an ankle and you want to keep going–providing you’re not doing damage to yourself–take that focus off that ankle. You can keep going as long as you don’t get locked into thinking about it continuously. You can transcend that physical aspect.
6. Accept Your Fate -
Just accept it for what it is and take it one step at a time.
5. Have Confidence that You Will Succeed -
Recall experiences where you've had success in the past. It will give you confidence to go beyond what you normally thought you could.
4. Know That There Will Be an End -
There will be an end and we can go on to more fertile soil.
3. Suffering is Okay -
That’s the human condition. We’re all going to suffer on one level or another.
2. Be Kind to Yourself -
If you’re running and you need to walk a little bit. That’s okay. Know that you have weaknesses just like anybody else.
1. Quitting is Not an Option -
Everybody is going to think about quitting. I think about quitting. But you can’t let it overwhelm you. You can’t let it stop you from your success. And if you frame it in that way–that quitting is not an option–I think that’s the best thing to do.
Friday, August 30, 2013
Road ID App & Products
I have been wearing a Road ID bracelet now for over a year. I bought the Wrist ID Slim online for $17.99. The price includes one laser etched metal ID tag with up to 5 lines of information. I originally bought the bracelet for a little peace of mind for while I am out swimming, biking, or running. But, after I got the bracelet I realized that this is something that would be good to wear all the time, especially while at work. My bracelet has my full name with my year of birth, my hometown, state, and USA, a contact number for both my wife and father, and a simple motivation phrase - "Never Give Up!" The bracelet is small, about the size of a LiveSTRONG bracelet and made from the same material. The nice thing about the Road ID bracelet is they come in a variety of sizes along with a good selection of different colors. The Slim Bands are only $1.99 for spare/extra bands and come in Black, Blue, Red, Pink, Purple, Green, and Orange. At only $1.99, I have 3 different colors to change out depending on my mood. The ID tag is easy to put on and take off the bands, so changing between different colored bands is a breeze. You can ever order spare ID tags for your band, which I have also done. I ordered a 2nd tag just for motivational quotes and mantras. Recently Road ID has come out with Badges, which are narrow versions of an ID tag, to add some flare to your Road ID Bracelet. Some of the badges include a 26.2 badge, 70.3 badge, a red Medical Alert symbol, among others. Road ID bracelets are a great way to be identified during an emergency when you rarely have a form of identification on your person. I do not leave the house without my Road ID and highly recommend checking out their website for yourself or a loved one. They not only offer bracelets, but also have shoe ID tags, pet ID tags, and a nice variety of bracelets that you are sure to find something to your liking.| My motivation/mantra ID tag on a Wrist Band Slim. |
This past month I learned that I was allergic to bee stings. I was out on my bike, in the county, alone, about 15 miles away from my cabin. My entire family was away and there was no family member within 60 miles of the cabin, let alone, my current location on my bike. I did not have a cell phone with me, but I did have my Road ID bracelet on. I made it home as quick as I could before seeking help. The only peace of mind I had was that I was wearing my Road ID bracelet with my information on it. I now know more then ever the importance of having a Road ID on at all times.
It was ironic, but within a week of getting diagnosed with a bee allergy, I was sent an email from Road ID informing me of a new App for smart phones they released. The app is FREE and allows your loved ones to be made aware that you are out running or biking. The app will send them a text message when you leave with a link to a website where they can track your progress and monitor your location in real time. The text message will inform them of how long you plan on being out and will even send a warning message if you go motionless for 5 minutes. The app is amazing and is just as important as wearing a Road ID bracelet. I can not stress this enough and hope that ever active person who owns a smart phone takes advantage of this great app. Below are some screen shots from a bike ride I went on in Madison, WI (which is about 120 miles from my home). My wife stayed home with our kids and went out biking alone. This app was just a little peace of mind for my wife and put her worries at bay, especially since I have now been stung 3 times in the past 2 months and was going to be so far away from home without any realistic call for help, other than 911.
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| This can be set as your lock screen, to be seen when you turn on your phone |
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| What the tracking website looks like, when opened on an iPhone 5. |
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