Road to Ironman Arizona (11/16-11/22/09) RACE WEEK

Monday Rest Day

Tuesday Rest Day

Wednesday 36 minute temp run (26 minutes at threshold). Heart rate stayed pretty high. Made me think I should take it easy the rest of the week.

Thursday 20 minute easy run.

Friday Travel to Tempe, Arizona. Met Mark and his family at the Chili’s restaurant near downtown for lunch. After lunch, our family went to check in at the hotel room while Mark and his family picked up my parents at their hotel. We met at the race transition area and got checked in at the expo. Having that official Ironman competitor bracelet attached was a great feeling. We were official Ironman competitors 1137 and 820 (Mark). They gave us an Ironman backpack with some paraphernalia, the official Ford IMAZ poster, and the Ford Ironman Arizona 2009 program. Our names were listed. Too cool! From there, we walked over to the TriBike Transport area to see our bicycles. We had never transported our bikes through a second party before, so we were very pleased to see they looked in great condition. The TriBike folks were great and did a super job. We decided to leave them today and pick them up tomorrow morning before the bike transition area opened. We walked over to Tempe Town Lake and got a look at the race start. The 1.2 mile turnaround buoy was barely visible from where we stood. After a short walk through the expo area,  we met back up with our parents while they enjoyed lunch at Monti’s and I walked with Jennifer and Christina to Starbucks for a coffee.

After returning to the hotel, our wives and parents took the kids to putt putt golf while Mark and I began putting our transition and special need bags together. The bike and run gear bags would hold whatever we planned to wear and/or use during the bike and run. The bike and run special needs bags would hold nutrition and equipment (co2 cartridges, tubes, tires, etc.) we wanted access to at the halfway point of each course (56 miles on the bike, 13.1 miles on the run). I put a couple of Gaviscon chewable tablets, some salt tablets, and a Clif Bar in my bike special needs. In the run special needs bags, I put a long sleeve tech shirt (once the sun goes down in the desert, the temperature drops quickly), some Gaviscon and salt tablets, and a few extra Hammer gels. The final bag is the morning gear bag. It’s meant to hold whatever you plan to bring to the race course on race morning and then holds whatever you wore to the race course that morning. This way, you have warm clothes available to you after the race.

By the time we finished preparing our bags, it was time to drive to the Tempe Arts Center for the Athletes’ Dinner. The dinner was held outside. They served pasta, rice, chicken, salad, bread rolls, and cookies. Gatorade and water were your two drink choices. Mike Reilly, the “voice” of Ironman (Mike is the man who calls each competitor by name and says, “You are an Ironman” as each competitor crosses the finish line.), was the emcee. He introduced Paula Newby-Fraser, the 8 time Ironman world champion, her husband Paul Huddle, his business partner Roch Frey, and several other World Triathlon Corporation folks to bring greetings and/or provide race course rules and instructions. The mayor of Tempe greeted us. Rudy Garcia-Tolson, who would become the first “double above the knee amputee” to complete an Ironman when he did it on Sunday in Arizona, was introduced. The video “You Will Do This” about Ironman racing was shown on the two big screens (you can find the video on YouTube). Everyone who was a first-timer was asked to stand. Those who had lost more than 50 lbs. while training were asked to stand. The most weight lost by a competitor was 180 lbs. He received some prizes. The youngest (18-years-old) male and female competitors were introduced. The oldest competitor was a 77-year-old man. It was a fun and inspiring night. After the dinner. we drove back to the hotel and went straight to bed in preparation of the next day’s pre-race activities.

Saturday Mark and I met in the hotel lobby for breakfast at 6:15 am. After some oatmeal and toast, we got our swim and bike gear together and headed down to the race course. We checked in our clothes at the Gatorade check-in and put on our wetsuits for a short 30-minute swim in the swim course in Tempe Town Lake. The water was 63 degrees. FRIGID! Our feet and toes curled up and it took our breath away. We decided it was best to keep swimming and try to get warm. The course is a one-loop (1.2 miles out, 1.2 miles back) rectangle. We swam about a mile and got out. I confided to Jennifer later that night that while I was happy to know how cold the water would be and how it would feel, I wasn’t sure it didn’t hurt my confidence a little when I realized how difficult it was to catch my breath in the cold water. The pool I practiced in was 86 degrees year-round!

After the swim, Mark and I changed into bike clothes and retrieved our bikes from the TriBike Transport tent. They put our pedals back on the bikes and we headed out for a few miles on the bike course. This was meant to give us an idea of the course out of town and to test our bikes for any mechanical issues. The ride went well. When we returned to the transition area, the bike transition was opening, so we got in line to rack our bikes. The bike racks were set up by competitor number and your place on the rack had a sticker with your number on  it. We put our numbers on the bike and let some airs out of the tires (tire tubes can burst in the heat).

By this point, we were pretty hungry. We found a Wendy’s and ordered a plain chicken breast with a baked potato. There was a lady sitting next to us who talked out loud to herself the entire time.

We called our parents after lunch and asked if they’d like to drive the bike course with us. We picked them up and headed out on the bike course. The course heads out of the Tempe Town Lake Park toward and through the Salt River Pima Maricopa Indian Community. Proceeds from the race would go to benefit the Indian Community. The course is three loops, each loop approximately 38 miles (19 miles out, 19 miles back). 10 of those 19 miles out are a false flat, meaning it looks flat but you are actually climbing for the entire 10 miles. Of course, this also means that 10 miles coming back are downhill.

We drove back to the hotel and relaxed for a few hours (the kids spent much of the day in the hotel pool) until we left for a pre-race family dinner at an Outback in Scottsdale. I had a chicken breast and sweet baked potato with some of their yummy bread. Mark and I left immediately after eating to get back to the hotel for an early bedtime. Our wives and kids took our parents back to their hotel and they were all back and in bed early, too. Tomorrow would be a LONG day for everybody.

Sunday Mark and I were up at 3:30 am and met in the lobby for breakfast at 4:15 am. After an oatmeal with honey, an apple juice, and a little coffee, we picked up our bags from the room and drove to the athlete parking. We arrived in transition around 5:30 am. We put our nutrition on the bike (I put three bottles of Perpetuem) and two cut-up Hammer bars in my Bento box, with an additional Perpetuem and Clif Bar in my special needs bag) and had our tires aired up to about 110 psi. I took a couple of things over to my bike and run gear bags and we both delivered our special needs bags to the volunteers. Beginning at 6:40 am, they began calling for us to begin our walk to the swim start area. We put on our wetsuits and swim caps (we wore two swim caps for added warmth), put our morning bags in their boxes, had a Hammer gel with some water, and headed to the swim start. Our families were waiting for us and we gave them some waves and blew them kisses.

The professional racers cannon start went off at 6:50 am and all of us age-group athletes cheered excitedly. Mark and I wished each other well with a big hug and then jumped in the frigid water and made our way some 200 yards to the swim start. We placed ourselves about four people deep among the more than 2500 competitors. We treaded water as the Star Spangled Banner was played. Paul Huddle asked how many of us were first-timers and we cheered wildly (almost half the racers were first-time Ironmen distance competitors). He yelled to the racers, “We WILL see all of you at the finish line.” And with that, the cannon went off and we were racing! I clicked my watch on and began swimming. Immediately, I had arms and legs and bodies of other swimmers all over me. It was a battle to make it through those first 200-300 yards, but finally I found some open water. I just put my head down, found my rhythm, and kept swimming. Every few yards, I would sight for fellow racers and the bridge that I used as my next goal. There were still occasional bumps from a fellow racers as we all worked our way closer to the buoy line, but I just kept focused and kept swimming. The cold, which had caused me so much worry, wasn’t even on my mind by this point. I was comfortable and feeling good. The 1.2 mile turnaround was upon us and next thing I knew, we were heading back to the transition area. With about 500 yards to go, a fellow racer swam right over the top of my back, pushing me completely under water. I caught a mouthful of water and had to breaststroke while I coughed and got my breath back. Within a couple of seconds, I had my head back in the water and headed to shore. I got out of the water slowly with the help of volunteers and found some wetsuit “strippers” (volunteers who pull your wetsuits off) to help me off with my wetsuit. My left leg didn’t want to let go and it took them a few extra seconds to get my suit off. Once off, I threw the suit over my shoulder and headed for the bike transition tent. (Swim time: 1:19:18, a personal best by 11 minutes at this distance)

I found my bike transition bag thanks to help from a volunteer and headed to the tent. Once inside, I found a sea of men in various stages of undress. I spotted an open chair at the back of the tent and jogged to get it. I sat down, caught my breath, and began getting out my bike gear. I put on a pair of bike shorts over my tri shorts. I took off my tri top and put on my UT Cycling Team shirt. I put on my bike socks, bike shoes, aero helmet, and grabbed my sunglasses. A volunteer helped me put my swim stuff back in the bag and I took the bag to outside the tent for replacing in the gear transition area. I put on my sunglasses and jogged slowly to my bike. I took my bike to the mount area and got on smoothly for the beginning of our 112 mile ride. Once we turned onto the Salt River Pima Maricopa Indian Community, I noticed the road seemed more of a climb than it seemed driving it in the car. I also noticed the wind was a little stronger than it had been since we arrived in town two days ago. I put the bike in the small chain ring and the 14 on the back and just stayed there to the turnaround some 19 miles out. At the turnaround I knew my hydration was working well because I needed to stop at the port-a-potty urinal. I came out, got back on the bike, and after starting down the highway, put the chain on the big ring and rode the downhill hard and fast for the next 10 miles. The trip back was definitely faster than the ride out. I saw my family at the turnaround and gave them a big “Hook ‘em” to let them know all was going well. 

The second loop went well again. I had a little bit of stomach cramping, so I stopped for a couple of salt tablets and two Gaviscon at the 56 mile mark where our bike special needs bags awaited us. I felt better in minutes and again put the bike into the big chain for the ride back into town. Once again, I saw my family cheering me on and the added motivation plus the fact this was last lap gave me the energy I needed to ride the big ring both out and back. I put it in the small ring for some of the climb, but after riding the big ring most of the loop, I raised my average from 16 to 18 mph for the final loop. (Bike Time- 6:30:52)

I dismounted slowly and handed my bike to a volunteer to re-rack for me. I tried jogging slowly with my bike shoes on and could definitely feel the 18 mph of the last bike leg. I began walking toward the bike bags and took my bag to the first chair I could find just outside the transition tent. I took off my helmet, bike shoes, bike shorts, and bike shirt. I put on my tri top, my running shoes, and my running visor. EMT’s were ensuring all racers were OK to continue onto the run course. One of them assisted me in getting my bike gear back in my transition bag. He wished me well as he took my bag from me. I stopped for a slathering of sunblock from the volunteers and a quick pit stop before heading out for my full marathon (26.2 miles) run.

 

The run out was tough for the first two miles. I had a hard time finding my rhythm and was so glad to reach the first aid station. Luckily, the first half mile had spectators five deep on both sides of the trail. They were great to shout encouragement and it helped keep me going. After getting a little Gatorade and water, I was off and feeling much better. I had planned to run between every aid station and walk each aid station while I hydrated and ate. It was about mile three that we hit our first big climb and I decided to walk it in an effort to save my legs for the long run ahead. At about 6 miles, we came back into the transition area and seeing my family again was a wonderful boost.

I gave them a big wave to let them know I was doing well and kept running to the next aid station. The back side of the approximately 8 mile loop was tougher. It had several small climbs and one long, steep climb after the park area. I walked each climb and while it slowed my overall time, I knew it would enable me to stay strong to the finish. I continued this strategy throughout the race. By the time I got to the halfway point, I was fatigued no more than a usual weekend training run. I stopped at the special needs bag and picked up my long sleeve tech shirt. As the sun goes down on the desert town, the temperature drops quickly. I began taking some chicken broth and coke at several stops and I was actually feeling hungry.  At least three times, I took pretzels, or potato chips, or bananas, or orange slices to satisfy my hunger. I didn’t take one of the gels I had packed for the fun. This was a great sign. Normally by the time I  get to the 13-mile mark, eating is the last thing on my mind. My body is so fatigued and my stomach is so bloated that I can’t stomach another gel or another sports drink. I am forced to finish on water alone and the loss of electrolytes zaps my energy. This time, the nutrition plan was coming together nicely. As I began my final loop, I found extra energy thinking that in less than 9 miles, I would be crossing the finish line. I came around the transition area loop and told my family, “See you at the finish!” On the backside, I walked that final hill by the park and as I came out from under the bridge, I could see across the lake to the finish line. I ran to the next bridge and as I walked the small hill there, Mark came running by.  He yelled at me and I yelled back. As I crested the hill, I told myself, “From here, we run to the finish.” I began running and as I came back into the transition area, the spectators were encouraging me to the finish line, “Go Karl. You look strong!” “That stride looks great!” “Keep it up. You are almost an Ironman!” It was fantastic. I felt myself getting faster with every word. And it was then that I saw the left turn to the finish line.

I took the “finish” left turn, came up over the  parking lot, took a right onto the road, and I began to smile knowing the finish line was only seconds ahead. As I made the final left turn onto the finishing chute, I looked up at the sky and sent my Grandfather Miller a kiss. I knew he’d been racing with me all day, so I thanked him for being by my side. I then looked ahead and as I high-fived spectators (just missing my family who I noticed too late) on both sides, I heard those magical words from Mike Reilly, “Karl Miller from Round Rock, Texas…YOU ARE AN IRONMAN!” (Run Time 5:01:31, Finishing Time 13:07:10, Calories burned- over 12000!).

I crossed the finish line with tears in my eyes. I looked around and saw my parents waiting just outside the finishing area. I gave them a big hug and kiss. I got my finishers medal as volunteers took my timing chip off my ankle. My sister-in-law and niece found me and we hugged. They led me to find my wife and kids. I hugged and kissed my kids and then I finally had my chance to hug Jennifer. As I held her, the day’s emotions just poured out and I sobbed on her shoulder. She told me how proud she was of me and I thanked her for all she sacrificed for me in the past year.

We were all together when my brother crossed the finish line and it was a great moment when he and I hugged in celebration of our mutual accomplishment. He was the one who encouraged me to get into endurance athletics. Our first race together was a Muddy Buddy. I think it was a total of 6-9 miles and I was exhausted when we finished. To think how far we’d come and how much endurance athletics has changed my life and me as a person, I hugged him both in congratulations and thanks. I remember watching the Ironman on TV as a child and thinking that those people were superhuman. I never thought a mere mortal could do that. It was my brother who challenged me and led me to understand what the human body is truly capable of. He’s an inspiration to me and so many others he’s led down this path. I admire him greatly and love him even more.

After a few slices of pizza and some french fries in the athletes area, we walked our bikes over to the TriBike Transport tent. We retrieved our clothes from the morning bags and changed into our warm clothes from that morning. On the way back to the hotel, we stopped by an In n Out Burger and I had two hamburgers and another order of french fries with a Dr. Pepper. As we prepared for bed, I took my medal off and laid on the night stand next to me. I wanted to make sure that anytime I woke up during the night, I could see it and remember that this was not all just a wonderful dream.

For now, I plan to enjoy the rest of the holiday season and not exercise too much. Training for an Ironman takes so much time and coordination when you have other family and job responsibilities. I know another Ironman race will be in my future, but when that will be is yet to be determined. Three years ago I never thought I’d be an Ironman. Who knows what great adventures lie ahead! As for 2010, I plan to do some local races (sprint to half IM distances) and a few bike rides and open water swims for fun. Other than that, the year is dedicated to repaying my debt to my family for all they sacrificed in supporting my dream this year.

Look forward to keeping up my weekly reports and hearing the weekly reports of our fellow Team Topper Tri teammates. All of you guys were a huge motivation to me and I hope I can be there as you were for me. Hope we can all get together for some kind of adventure this year.

Thank you to everyone who supported us in this endeavor. We received a lot of encouragement all along the way and I assure you it made a difference both during training and on race day. Ironman can be a really selfish endeavor if you don’t allow others to share the experience with you. Thank you all for coming along for the ride.

Kia Kaha!