Ironman Wisconsin 2009 – First Timer

Background:

I followed the 26 week Ironman training plan in Gale Bernhardt’s book, Training Plans

for Multisport Athletes, with an additional two months of base training. In late May, I

started having heel pain in the morning and knew there could be plantar fasciitis (PF)

issues to come.

I went to Dr. Wittmeyer at Performance Foot and Ankle for a diagnosis and some new

orthotics (fancy carbon fiber ones from Northwest Labs). A couple of weeks later, I

started going to PT with Gina Pongetti at Occusport to prevent additional PF problems.

Had the PF under control until first 3:00 training run on 8/8 when 2:30 into the run I

could barely walk due to heel pain. After that, I decreased running volume by 50% and

increased the number of PT sessions with Gina. On 8/25, got my first cortisone shot in

the medial plantar to help with the pain. Did a 10 mile run two days later and felt really

good.

Thursday:

I did a 30 minute run in the morning which caused the PF pain to flare up. Weighed in

after the run and was 178 and felt good going into the race light and strong. Later in

the morning, went to Dr. Wittmeyer to get a scheduled second cortisone shot with the

plan to do no running at all until race day. Got light headed after the shot and had to

chill out for a while to get right. Went home and gave Michaela a goodbye kiss and

started heading up to Madison.

I got to Monona Terrace at 4pm with just enough time to do some shopping at the

Ironman Store. I bought a really cool cycling jersey with a cow type design on it.

Later, I realized it was a women’s jersey and had to return it. Left Monona and headed

to Middleton Residence Inn to set up camp for next two nights. I had some potstickers

and spicy chicken at PF Changs for dinner. Middleton is kind of the Schaumburg of

Madison.

Friday: So much time, so little to do.

I missed registration on Thursday by five minutes so had to go back on Friday. I had

nothing to do in the morning so decided to go to the House on the Rock in Spring

Green since I had never been there. My expectations were pretty high and it was a

major letdown. I think it was due to my visit to Hearst Castle last year. The Hearst

Castle really sets the bar high on eccentric, egotistical, zillionaires, who build a house

for their “collections”. Stopped at Taliesin but all the tours were already sold out for

the day. Bummer.

Stopped at Chipotle in Middleton for a double meat and veggies bowl and got to

Monona Terrace at about 12:30pm. Registration was very smooth and well organized.

The whole process took about 15 minutes and as a first timer, was kind of exciting.

Oooh, my Chip…Oooh, my Bib. Unfortunately, I told the volunteer to put my Ironman

wristband on too tight. I asked her right after if she could redo it and she said no since

it already had the number on it. I walked around the lakefront for a half hour debating

whether this was going to be an “issue” or not. I decided it was a major “issue” and

went back inside and found a table with a sign “Solutions” that was specifically for

athletes with “issues” like me. The “Solutions” volunteer took care of the wristband

situation and I regained circulation in my wrist. Saw Gina from Occusport at ART tent

and got some love for my calves and shoulders.

I went back to the RI in Middleton for some chill-out time and headed back to Madison

for the 5:30 athlete dinner. Mike, Bob, Mike, Lauren, and Steve saved a spot for me at

their table right in front. My diet strategy was very low carbs Mon-Fri with carb loading

on Friday evening, Saturday morning, and Saturday lunch. The speakers start cranking

Baba O’Reilly by The Who which is Mike Reilly’s (The Voice of Ironman) theme song I

guess. Pretty clever me thinks. Mike is such a pro and is very genuine. Got some

goose-bumps watching Ironman videos and hearing Mike talk about calling people in as

Ironman.

Saturday: Moving Day

Thought about swimming but the lake was just too green (algae bloom) and icky

looking. I gave my wetsuit a bath instead to get some water in it to reduce chance of a

tear since it had not been used in three weeks. Drove to Pioneer Park on West Old

Sauk rode bike from there to ride the hilly part of the bike course one last time. Took it

very easy and stopped to take some pictures along the ride and really just enjoy what I

was doing. My bike was not making any strange noises and rode about an hour. I love

that the Old Sauk Pass, Timberlane, and Midtown hills are called the Three Bitches.

Went back to the RI and had two bagels and an orange juice and then packed up to

move to Hilton at Monona Terrace (got a room there on Wed before the race using

Hilton points). Spent at least 15 minutes figuring out where to put Race # stickers on

my bike for maximum aero and coolness. Stopped and had big pasta/bread lunch at

Biaggi’s in Middleton.

Checked my bike and gear in at Monona Terrace which was super smooth. Michaela

and the kids were about 30 minutes away and met them at the parking garage. Went

to Monona rooftop café so Mic and kids could eat lunch. Watched a ski boat drive right

through the swim course while athletes were swimming. Not cool. Went down to

Ironman Store and met up with Val, Jeff, Barb, and Chris.

Got back to the hotel room at about 7pm and made last minute preparations for race

morning. Went to bed about 9pm. Had to share a bed with Dylan (10) who would not

stop moving. Wore ear plugs to block out room noises.

Sunday: Race Day

Got up at 3:40 and ate breakfast of one slice homemade banana bread, two ensures,

one cup of coffee, and one 200 mg caffeine pill. I have learned that the caffeine pill

plus one cup of coffee results in a much fewer bathroom trips than two cups of coffee.

About 800 calories for breakfast and about 400mg caffeine. Went to bike transition at

5am with pump and added a little air to the tires. Put water bottles on bike with Infinit

custom blend for a total of 2,100 calories. Dropped off pump back at the room and

picked up special needs bags to drop off. Bike special needs bag was packed with two

bottles with 350 calories each of Infinit, two extra C02, and an extra tube. Run special

needs bag had extra socks, gels, endurolytes, and 350 calories Infinit bottle.

Got to swim start at 6:10am. Saw Mike and Deb, from Well Fit open water class on

Helix and chatted with them for a few minutes. Saw Gina at swim start and chatted

and took a picture. Put wetsuit on and got in water at about 6:35am. I positioned my

self pretty close to inside front. From the water it did not look like 2,300 athletes since

many funnel into the lane from beach and inside of turn buoy.

Swim strategy: “Man the perimeter” at start by being in a horizontal float to get as

much space as possible. Keep hands way out in front for defense and swim basic catch

up freestyle. Do not engage other swimmers. Cruise control.

What happened: Some fuck-wad kicked me at about 300m in and could taste blood in

my mouth. Thought that at least it was internal and would quickly heal. Settled down

and tried to maintain long easy strokes with little to no kick with bilateral breathing.

Lot’s of contact through first turn and then went wide to get more open water.

Probably added another 200m in total to swim but avoid getting hit more. Water did

not feel icky and was pool like temperature. Never felt hot or cold, just nice. Out of the

water in 1:10 which was exactly where I though I should be. Saw Coach K and gave

him a fist pump. Walked up helix as to save my foot/heel for the run. It seemed like

people were like “why is that dude walking after a decent swim?” I think MJ and Tom

saw me and yelled at me. I tried to turn around but was too busy moving forward.

Bike Strategy: 6:00 bike split. First 40 miles ridiculously easy in zone one. Take in 450

calories/hour in Infinit with one Roctane and four endurolytes every two hours. Do not

engage other riders. Race starts after second set of hills are done (about mile 89).

Stay in zone 2 for most of ride with some time in zone 3 on hills.

What happened? Felt great on stick and first loop. Very cool to see huge local support

in Verona and Mt Horeb. Saw a guy crash on KP and had a bloody face. Made me

think of the Pixes song “Broken Face”. I was really thinking a lot about bike strategy

and being patient and a lot of talks with Bernie on this.

Caught up to Lauren and chatted with her around mile 35 maybe. She is such a bad

ass for doing the race in spite of her major injuries. If she was a first timer, it would be

being naïve. As a 3x veteran, she knew what she was in for and still showed up at the

starting line. Incredible.

Got to first Bitch (Old Sauk Pass) and saw Barb, Jeff, and Chris which was a major lift.

Thanks guys, you are the best. Saw Mic and Scott a mile later and they ran up while I

rode the hill. Got to special needs and did a very efficient bottle swap and off to loop

two. Caught up to Herb Deiters on long stretch of 78 outside of Verona and rode with

him for about 45 minutes. Herb was a PT at Occusport and helped me with post

surgery shoulder rehab in 2007 so that I could start to swim after 7 years of not

swimming. Now, I was riding with him during my first Ironman. Pretty cool.

White knuckled 44 mph descent on Witte Road followed by 7mph climb. In a matter of

seconds I go from the rush of speed on a bike feeling like a little kid to feeling like an

old man.

Saw team spectate on the first Bitch again but this time went to left to see MJ and

Tom. No family on second part of first bitch. Guess they went back to hotel. Got to

Verona and flew through town. Saw Mic and kids on the side as I went past them at

about 22mph. After about 90 miles, toes started hurting in Sidi T2’s from swelling from

heat. I knew this could be an issue after a century training ride in heat. Got my new

Ergo’s too late to break-in on a long training ride so thought it would be best to stick

with the devil I know. Feet really effen hurt and just want to be done on the bike. The

stick back to Madison is really boring and just want to get out of my bike shoes. Trade

positions with Mike M. last 15 miles. Finished at 6:17.

Run Strategy: 5:00 marathon and hope I don’t rupture my plantar. Take nutrition as

can be tolerated and hydrate. Have fun.

What happened: HFS!! It is 3:00pm and 83 degrees with no clouds and no wind.

Happy to be in comfy shoes and any heel pain is so minor. Toes don’t hurt anymore

since I am out of the damn bike shoes. See John S and Suz like 100 yards out of

transition. Stop and chat. John is like “go dude go”. I think I said I got nine hours to

finish so I am not in that much of a hurry. See Val at special needs and say hi. Turn

the corner in front of the capitol and see Mic’s cousin Mark and wife Nadine (who is

very tri-curious and prob has an IM in her someday) who drove up from Chi to see me.

Stop and chat and have a Roctane. If you spend 5 hours in a car to see me, I will give

you some minutes to chat on the run course. After seeing them, want to find my pace

for first three miles. Immediately realize side stitch pain is going to be an issue and

need to keep my heart rate in zone one. Try to exhale on left foot strike. No real PF

issues but it was really hot. I really tried running later in the morning and afternoon to

train in the heat, but we had such a cool summer that I maybe only had two long runs

in 80 degree plus weather.

Get past mile 2 and see MJ and Tom. I know MJ is not a fan of me chatting so take

some endurolytes to multi task. Get passed by Hillary Biscay (pro). Saw her in the

elevator at Hilton Monday morning and she looked really hot.

After that, everyone is yelling my name since it is on my bib number and it was really

cool. See Chris at State Street aid station at mile 6/20. See Kristin at other aid station

and hang out and get a picture. See Mic and kids at State Street turnaround. Stop for

a picture.

My friend, Herb Deiters, catches up to me around mile 8 and we pretty much run

together the rest of the marathon. It made the run much easier mentally. We walked

the hills and aid stations. I ate bananas and oranges and drank water. Legs felt ok

with compression calf guards truly helping. Some scary tweaky feeling upper quad/hip

area required some walking to be safe.

We are at mile 23 and see the athletes coming out at the start of their second loop with

glow sticks for safety. We are close to the capitol so get to run in without a glow stick.

We walk up the last sucky hill and start a decent run into the finish. I am thinking that

I want Herb to finish before me since he is the veteran and was going to slow down.

He tells me he that he is going to kick it up the last .25 miles and off he goes. I am

about 45 seconds behind him and start looking in front and back to make sure I get to

the finish line alone for pics and to hear Mike Reilly. I run pass an older guy with an

IMFL shirt that is walking in. I hear Mike call out Herbert Deiters from Tinley Park. I

see John S. at Special Needs and he is super excited and runs with me up til the final

turn. I tell him that this will be him in 2010.

I am next and finally get to hear, “Brian Comiskey from Orland Park, Illinois, you are an

Ironman.”

140.6 miles

13 hours and 24 minutes