Ironman Wisconsin - Triathlon

One chocolate cherry Clif gel before entering water around 6:45am. Calmly found spot between shore and ski ramp, then treaded water. Felt very comfortable and confident.

This year's swim was much tougher than 2013 because I apparently lined up in a high traffic area. I didn't feel people were purposely kicking me, it simply happened because there were so many of us.

The entire length of the first stretch I wasn't sure what to do or where to go. It was tough to sight and get a solid sense of direction, which then impacted establishing a rhythm.

Turned at the first buoy, MOO'd as tradition dictates -- just learned this over the weekend -- with relative ease.

The back stretch was much easier, spacious. I head-butted a kayak (or his paddle) because I was off-course, which was a little humiliating and painful. Ha!

I was very successful at staying calm and collected, actually talked out loud to myself a few times, "Stay calm, Amy. Breathe. It's all cool." It helped a lot.

Also, focused on my form, reaching and rotating hips through the water. Got a like stomach ache near the middle of the swim when breathing on my left. Could have been coffee earlier in the week, or water I swallowed while swimming. It was annoying, but subsided when I breathed on the right.

NEXT IRONMAN: After getting pummelled in the first length, my next IMWI I'll line up differently, perhaps closer to the shore and/or further back in the pack.

Walked up the entire helix and to T1. Purposely took my time, let people pass me and looked around. Felt a little funny or guilty, but not enough to run.

NEXT TIME: Jog to the beginning of the helix, walk up, then jog to T1. I'd love a sub 15 min T1.

I took into account all the advice of going out EZ and followed it. The first 30 miles were a 'breeze', easy and effortless. When I started the first loop, I had to remind myself I knew what I was doing and was more than strong enough to finish it all.

The mental chatter and fear of "doing all this twice" was loud at times. In these times, I shifted my focus the beautiful weather and scenery.

Spent 90% of the bike in aero, ignoring the burning pain and pressure in my Lady Garden. After some time, it eventually became numb. This was the first time I didn't let the groin discomfort affect my form. I was very proud of myself for being strong through this physical pan. It was a first for this extended period of time.

After the first loop, I felt strong and encouraged I could confidently finish another 56 miles. I picked up the pace into the final 20 miles. I was excited to finish and switching to the bike.

Stopped 4-5 times to pee, stretch my legs and refill bottles. I didn't rush, but I didnt' take my time either.

NUTRITION: I followed my spreadsheet very closely, alternating 'chew' food w/ a gel or chews. Ate 5 mini Clif bars (mostly peanut crunch which tasted amazing), 2 Blueberry Pomegranate Roctane gels, 2 Salted Caramel gels, 2 larabars (Chocolate chip cookie out of T1 and Key Lime Pie at half way); kept fresh water and Gatorade Endurance on the bike the entire time, refilling each when I stopped. This approach worked very well and I'll do it again!

NEXT TIME: Dedicate focused training on tempo and intervals to have a faster bike split + buy a Garmin to track progress and know my cadence, speed, averages while racing.

Would I stop as often (4-5 times)?? Not sure...

I didn't do any of the five points above; I rode up helix EZ and volunteers took my bike at the top.

Katie helped me in T2. :) I was thankful to be off the bike and nervous, yet looking forward to getting on the run. Took tri top and running shirt, but I didn't need the shirt at all (ended up giving it to Jody at the second loop).

NEXT TIME: Train so that I can run from one aid station to the next w/o the 2 min walk between. The aid stations are spread out perfectly to facilitate this with ease.

Wow, the toughest mental challenge I've ever experienced getting through. I went into IMWI unsure how I was going to finish the race, but I knew I'd finish. My gluts were shouting for me to stop w/ fatigue.

The first 10 miles was mentally filled with doubt on how I'd feel for the second half. At mile 12, the top of my left foot starting hurting. At some point, I realized it wasn't a stress fracture at all, but sore muscles between the bones instead. This reassured me tremendously.

So my form wouldn't be totally throw out of whack, I took one Aleve at mile 15. It made me nervous to do so because I hadn't ever practiced with it, but I felt optimistic it would help. Thankfully it did. It took the edge off almost immediately (psychosomatic I'm sure).

With the added miles, my body ached in fatigue, yet I kept telling myself "Of course it hurts! You were prepared for this 'sensation'. Now push through and stick to your plan.", which I did -- running 5 minutes, walking 2 minutes, running to the next aid station, walking through it (refueling if needed), REPEAT. I loved this approach and would do it again.

NUTRITION: Started the run with a settled stomach. Energy was good, but I knew I needed to hydrate more. For the first 3 miles, I focused on drinking more water until I had to pee. Then food tasted better. Had grapes first, potato chips, only one gel, banacn twice and 2 mini Clif bars eaten in halves over time. At dusk, I enjoyed chicken broth (5-6 times) and Red Bull (4-5 times) when my energy or mood needed lifting. Alternating, Red Bull and chicken broth worked great, as well as keeping a 10 oz water bottle with me during the entire run -- I ditched it at mile 25 for great finisher pics. ;) Overall, nutrition on the run and for the entire race was great!

NEXT TIME: Train so that I can run from one aid station to the next w/o the 2 min walk between. The aid stations are spread out perfectly to facilitate this with ease.

The extra planning I put into play helped me know what to expect and plan for vs. winging it. The combination of intuition and planning was a huge success I'll do again!

Kim Kelly, Sue Keith, and Deb Reiser were all at the Finish LIne waiting to catch me. I was extremely happy to see them and let them take care of me the rest of the way.

We walked to the side, found Jody, then Jill Sommers. I didn't stretch until Jody and I went to Monona Terrace for bag and bike pick up. I did some gentle quad, hip, calf and side stretching which felt good.


Lack of extensive run training. My longest run pre-race was 13.1 at IM Racine. This gnawed at my mind and planted a seed of doubt. Sore feet (esp top of L foot), hip fatigue, hamstring fatigue, and hip flexor retaliation all played a part in the slow pace.

Actually, 13:94 pace was on track with my expectation for the run. I'm curious and would love to know what my running pace was, too.


It's been one week out from the race as I wrap up my Race Report. As I began the run, I hated what I was doing and doubted why I was there. As I write today, I'm excited for my next IM to learn more and become more efficient, effective in race execution.

Yes, it sucked royally at times. Yes, it was one of the toughest mental challenges I'm endured in some time. Yes, I will do another IM in the near future... after a few years off. ;)

http://www.ironman.com/triathlon/events/americas/ironman/wisconsin/...