The wet suite strippers are a saving grace all you have to do is get unzipped they do EVERY thing else. I must have yelled thank you to them 5 times as they pulled me back to my feet. Running up the helix is a little different I wouldn't say it is hard but you do find your self speeding up with all of those people cheering you up four floors and all the athletes around you running with you. Hearing my wife and friends yell my name helped as well I will never understand how the human ear can so clearly pick out one voice from a crowd of people but it sure does. Once I saw my wife I couldn't stop smiling through transition. The indoor transition in WI is CRAZY cool I run in to a room grab my bag and run to my right to a changing area they gentleman who was helping me had my bag open and towel out before we even found a chair and before I could dry off he had my clothes out and was helping me into my gear. I know I asked his name but in the fast change and dash to get out of there and onto my favorite part of the race I didn't get it so THANK YOU T1 HELPER you are the man.

I had been told the course is hilly so I took the time to change out my rear cassette to an 11-28 to give my self a little more pedal power on the bike. It helped but don't just count on a gear change. TRAIN FOR HILLS I thought I was good I ride a fairly hilly course when I am out for my training rides but after the first loop I was a little worried about the second. As I started the second lap my average speed had fallen and I was aware my legs felt a little tight once again time for a mental pep talk I told my self to calm down and focus on nutrition and follow the game plan "shift early shift often" As I started the second loop I thought back to the number of cyclist I had seen on the side of the road with chain issues or the guy to pulled his derailleur into his wheel and damaged his bike. I started to really watch how people where shifting on the course. So many people are jamming their bikes into gears skipping three and fours gears in one shift. as the second loop went on I noticed more and more bikes with issues clicking or brake rub people off road because they didn't slow down on turns. I patted my bike on the top tube and reminded it I take care of you and you take care of me. Yes I talk to my bike. As far as the bike ride focus on your nutrition you will be burning calories galore on those hills. I had a cool day so I didn't sweat as much as normal but battling that head wind sure took more out of my than I would have liked. Take your time and take care of your bike.

I wish they would have had a water stop close to the special needs bags I needed to mix drinks and didn't have water close I rode for several miles with no heed and a zip lock of powder before I found a water stop. Also time to buy new bottle cages mine eject the water bottles they give on the course.

Shift before you get on the helix to ride into T2 the guy in front of me almost fell off his bike because he didn't shift and didn't have enough gas to get up the ramp. Once again the T2 helpers where great clothes where out and ready while I pulled my cycling kit off.

Pack a treat in your transition bag. a small drink or a snack some thing to get your spirits up as you head onto the run course.

In 2012 I learned that cramping on the run is a terrible feeling soooo to avaoid cramping I upped my sodium intake. this year I learned that there is a fine line between enough sodium and too much sodium. I started my run with an upset stomach and couldn't think of much else before mile one I saw Kathy Petri on the run course and I couldn't think of her name so I just yelled T3!! I felt so dumb but all I could think about was my stomach. I couldn't eat or drink any thing and I couldn't figure it out. I kept feeling like I was going to puke but the thought of that scared me what if I puke and then can't finish the race. at mile 6 I saw Cassie and my friends and I knew I couldn't puke in front of them so I walked for a bit and tried to force some grapes down Luckily as I finished my grapes the run route goes into a wooded area near the college. And that is where it happened I stepped off the trail and puked I stood there doubled over for several minutes with gut wrenching pain and puke. I can remember thinking "well that's it your done for the day" as I puked and people where walking past me asking if I was ok. And then I stood up took a deep breath and started running again hit the first water stop grabbed a GU and some water and took off. I kept looking at my watch and thinking any time now I am going to have to slow down but I never did I felt great the cool temps helped me to not cramps and I just kept pushing through. I hadn't done the math to realize how close I was to the 12 hour mark as I ran I thought I had already missed it and at mile 2 or so I changed screens on my watch and almost freaked out no way was I going to make sub 12 but I can come pretty close. I started smiling and poured it on for the last two mile (well it felt like I was pouring it on) I had no intention of jumping at the finish I just wanted to cross that line but as I high fived everyone and took off my hat I just kind of jumped and it felt great ( till my left legs cramped a bit in the air) It was such a perfect end to my day.

I would like to say the choppy water and wind slowed me down but I really don't know. I would have been faster on the swim and the bike but would I have been able to run a 4:16 marathon if I hadn't taken the swim and bike slowly knowing I was fighting the water and then wind? I am so happy with my race and really wouldn't change any thing. Well not tossing my cookies at mile 7 might have helped. Bring on the "Ironman till you puke shirt"


Do IMWI you will be glad you did. TRAIN FOR HILLS