IRONMAN Wisconsin Race Report

If you talk to anyone in the IRONMAN world, it is about the journey.  To fully understand the race, you need to understand the journey behind it!  There is a lot of time to reflect, (re)discover yourself, think about what is important, and put perspectives on things while you build to this event.

The calm before the storm.  Photo by Kian Duda

A brief version of my journey:

Back in high school, they had course called “Fittest of Them All”.  The final exam for the course was a triathlon consisting of a 1250 yard swim, 51.2 mile bike, and 7.2 mile run.  I watched some of my friends prepare & thought they were absolutely nuts (I couldn’t swim, didn’t have a bike, but I could have run at the time).  On their race day, I ran around BIR trying to cheer them on. 

On September 7, 2009, I was attacked by a saw while replacing a door.  The back of my right arm was cut down to the bone.  It was not pretty! I was flown to North Memorial Medical Center where I spent a few hours in surgery on a difficult repair. That night I told my family that I was going to do 5 tri’s the next year (I had completed 6 sprints over the past 3).  My goal was the TriMinnesota 5+ shirt!  To accomplish this, I had to do an Olympic distance.  I made it (barely)!  I actually completed 6 that year, just 5 in the TriMN series. Go figure, they dropped the 5+ program that year! (I did earn the shirt in 2013)

In 2012, I watched Michelle Andres pursue her dream.  I sat glued to the computer as she dominated the IRONMAN Wisconsin course.  As the day went on, I started to dream.  I marched out dates.  2014 would be close (within a week) of the 5 year anniversary of my injury.  I would not be able to replicate her qualification to the World Championships in Kona, but my championship would be finishing an event few will even challenge.

In 2013 I did everything I could think of to change my mind!  I did Liberty’s half figuring that that distance would break me.  I had a horrible race!  I figured out though that I could push well beyond my limits!  I volunteered at IMWI in September & cheered on Sara & Jarrod.  It was even more exciting in person!  I got up Monday morning & stood in line to register for 2014.  Only then did I realize that it would by 5 years ON THE DAY!!!

Checking out the finish line.
Photo by Jarrod McKinney

Pre-race: I took a relaxed approach to race week.  I bailed out of town (behind schedule) after the storms Thursday.  It is hard to pack the last minute things without power!  I arrived early afternoon & did all of my check-ins.  From there I tried to relax & get a lay of the land.  

Friday I had a brief period of panic.  My bike’s shifting was rough!  I took my bike to Bike Service.  They made some adjustments, and said I needed a new cable & housing & it would cost $50-75. I politely declined.  They “fixed” the issue by limiting the derailleur to 9 of the 10 rings.  I quickly went to the LBS & picked up a new cable & housing ($12), headed back to the room, and spent the next 30 minutes changing things out.  Problem solved!  Water & junk had fouled the housing near my bottom bracket causing the cable to not slide very freely.  Had a great time at the Welcome Banquet with some people I had met over the previous year.  After the presentation, I was off to catch up with some of the LAMS who had made the trip over.

Saturday morning I took my bike out for a quick spin to fine tune my gearing rather than swim as I had planned.  I was able to catch up with Jarrod who helped walk me through the drop offs & some of the transition logistics.  Then it was time to lay low.

Pre Race Dinner with family.
Photo by Amy Duda

My family arrived in time to grab supper at the Great Dane.  I took them by Monona Terrace to help them visualize the next morning. We then headed back to the hotel via State Street to give them some spectating tips.  Then it was an early bed time for me (in bed by 8pm)!  I was up twice in the night to take in calories.

At 4:30, I was awake & took in a bagel with PB & Honey along with some oatmeal.  At the terrace, I ran into Casey, Dave Lewis, and a few other friends while prepping bikes, getting body marked, and doing last minute preps.  I had about 20 minutes to “just relax” before it was time to head down to the water.   

2.4 Mile Swim Time Estimated: 55:00-1:10:00  Actual: 1:08:09

My Son & Dad checking out the swim.
Photo by Amy Duda

The Swim Start (a couple hundred yards in)
Photo by Kian Duda

The Mass Start (I am already out of the right side of frame)
Photo by Kian Duda

I have always been told what a rough swim this is.  I watched the start last year & thought it was CRAZY!  2,600+ people vying for their place in the water, need I say more?  Getting down from the Terrace, dropping off morning clothes bags & getting in the water was crazy!  Once in the water, I did a quick warm up swim & made my way toward my start location.  I grabbed a front row seat between the buoys & the ski ramp.  After a few minutes of floating around, the National Anthem, then the cannon blast!  Wait for it, wait for it….Where is the contact?  I swam cleanly to the first turn. Well, clean except the left hook to the swim buoy (that didn't move)!  A few toe taps & a couple swimmers zig zaging, but never the washing machine I have experienced before.  A little contact came through the corners, but again nothing too bad.  I decided to hold a little outside of the buoy line to avoid some of the contact I could see going on.  My Garmin shows I swam just over 2.7 miles… Well worth it for the smooth & relaxed swim!  Most people were standing as soon as they could touch.  I swam until I was grabbing handfuls of the mat.

T1 Time Estimated: 6ish minutes  Actual: 6:30

Running into T1 Changing Rooms
Photo by Jarrod McKinney

My only way to estimate time on this one was to base off of previous times of friends.  After going through the arch, I had pulled my wetsuit down to my waist.  I then ran over to see the STRIPPERS!  They helped me down on my back, I lifted my legs up in the air, and before you could blink…..my wetsuit was off, I was pulled to my feet & I was off.  One of the highlights of the T1 portion is running up the helix.  You run up a parking ramp helix from ground level up to the top floor surrounded by cheering spectators.  I was able to see Christa Miller on the helix, then Sara, Michelle, & Jarrod on my way into the convention center.  I quickly ran into the room with all of the bags, grabbed mine on the fly, and ran into “The Get Naked Room”.  After Jarrod’s report from last year, I was afraid, VERY AFRAID!  I quickly handed my wetsuit to a volunteer, threw on my sunglasses, helmet, & bike shorts (over my tri shorts), grabbed my bike shoes & was out the door. We had to run all of the way back to the helix to get into the area with the bikes.  My bike was racked halfway through the crowd.  As I approached, there were no volunteers around, so I unracked my bike, heard cheers from my family (I thought they were above, but they were able to be right beside me), & ran toward Bike Out.  As I approached the arch, a volunteer held onto my bike as I threw on my shoes. 

My bike racked & ready to go!
Photo by Gary Duda

Heading out on the bike.
Photo by Gary Duda

112 Mile Bike Estimated Time: 6:08 to 6:35   Actual: 6:18:05 (17.9mph)

After crossing the arch, I jumped on the bike & headed down the helix (other side of the building from the swim helix).  The first few miles flew by!  I was in a large pack of people for the first 16 miles.  My concern was a course marshal giving a drafting penalty.  I did my best to stay clear.  Out “the stick” to Verona, I averaged 20 mph.  Having volunteered at Mt Horeb last year provided a much better grasp on how to approach the aid stations!  As I started the ascent into Mt Horeb, my chain fell off my crank.  Somehow I managed to unclip before crashing!  I was able to get it reset fairly quickly.  When I jumped back on & resumed my climb, the crowd went wild!  As I rounded the corner into the aid station I see four blue capes with the LAMS Ox.  A few high fives on the way by & a fresh water bottle from Travis Miller (sweet handoff Travis) & I was on my way into the fun.

Cruising through Mt Horeb
Photo by Marc Marshall

After Mt Horeb, you head onto “The Rollers” of Witte & Garfoot.  I had a blast.  At one point, I saw 48 mph going down Garfoot!  As I entered Cross Plains, I knew the toughest part was just ahead.  It was time to focus & not let the excitement burn me out!  I was coming to “The Three Witches” (G rated version).  On the first, I again lost my chain.  This time it was a little more difficult as it got wedged pretty solid.  Same story, when I got back on, the crowd went nuts!  The hills were lined with people & signs.  Emery’s Bike Studio Party on Midtown was just rocking!  Before I knew it, I was done with loop 1 in Verona & was heading out onto loop two.  In Verona, I heard then saw Mike Svir & Jeff Cross.  The two guys that shared the lane with me at the Alex Tri in 2010 (my first tri back from injury) were there & making sure I knew it! Loop 2 was a little quieter.  I had one more chain drop going up one of the hills near Witte.  The crowds had thinned a little, but still plenty of support on course!  I continued to spin up the hills to keep the legs “fresh”.  As predicted, I saw & passed quite a few of the people that blew by me in the early miles!  As I returned to Madison, I prepared for the helix.  One more “hill” as I corkscrewed up to the bike finish.

Heading out on the run.
Photo by Sheila Miller

T2 Time Estimated:  <5:00   Actual: 3:18

Same as T1 for time estimates.  After I dismounted, I handed my bike to a volunteer (weird feeling) & ran inside.  As I got into the changing room, there were a ton of people!  No free volunteers.  I ripped open my bag, threw on my socks & shoes.  Helmet went into the bag while my visor was going on.  A volunteer came over to help pack my stuff away.  I grabbed my race belt & was on my way.  5 years ago right now, I was in a helicopter on my way to surgery! 

26.2 Mile Run Estimated: 4-5 hrs   Actual: 5:21:44

Receiving encouragement from
IRONMAN US AG Champion Michelle Andres
Photo by Jarrod McKinney

The first mile was awesome!  I kept reminding myself to hold back and keep it “Stupid Easy.”  As I hit the bike trail around mile 2, things started to fall apart!   The sun was hot, there was no breeze. I felt my heart rate skyrocket, my legs start to cramp, & I started to feel dizzy.  I needed salt, ice, & water!  The shade around Camp Randall was good, but as soon as I came out, I was hurting!  I was walking.  I had to cool off or I was in trouble.  My spirits were tanking fast!  Michelle, Sara, & Jarrod appeared out of nowhere & helped me get through this tough spot & to the next aid station.  Christa, Josh, & Jim were near the aid station to keep me going.

By the time I was hitting State Street, things were starting to move in the right direction (mile 6).  I ran into the rest of the LAMS group there & ran briefly with Ilissa.  As I headed out to the far reaches of the bike trail & I was back!  I was back running (holding back the reigns, but running).

My Mom & Son cheering me on!
Photo by Amy Duda

As I came back into aid station 2, Jeff & Mike were now on duty & helped me through (but I refused the Perform they were handing out).  Kirk Crabb was
there to give me a push back toward downtown. Back onto State St. to see the crew (now I was feeling like I should).

I felt good through the turn & headed back out on loop 2.  As I hit the bike trail, the cramping started to return.  I was able to hold off pain until the bike trail before Observatory Drive.  I had to shut it down again.  As I was walking, I was with a guy that saw my temporary tattoos.  He asked if I was on the FB group & we started talking.  He was done, but had it figured out that if he could maintain 15 minute miles (which he was ahead of), he would be close to his PR of 13:08.  Wait a second…15 minute miles & be near 13 hrs?

Mile 6 with Ilissa.
Photo by Sheila Miller

We got through the next aid station & I started running again!  I again ran into the crew on State Street.  As Ilissa ran the turn with me, I asked her the time of day.  My previous goals were not going to happen, but I could make it under 13!  I fought hard the last 7 miles to walk the aid stations & run most of the distance between.  As I came off of the running trail, Mike & Jeff were done with their shift & pushing me home!  1.5 to go!  I came around past my hotel & knew I was close!

Mile 18 Heading home!
Photo by Sheila Miller

In the last 2 miles, I saw so many people I had let go earlier in the day & they were in way worse shape than me!  As I ran onto State Street, the crowds pushed you home.  I walked the last aid station with a couple that stayed right in front of me around Capitol Square.  As we turned toward the finish, I backed off.  I was going to let them have their day!  I looked back & there was no one.  As I hit the turn around, a guy blew by. I looked back again, it was clear, so gave him room.  I was going to finish!  10 seconds or 2 minutes more really didn’t matter!  I took the time to celebrate with my family & Support Crew on the way by along with every other person that put their hand out for a high 5 as “Run Through the Jungle” blared over the speakers!

Then Mike Reilly, the voice of IRONMAN, 

said those magic words,

“Josh Duda, way to go, Josh!  

YOU ARE AN IRONMAN!”

Celebrating in the finish chute!
Photo by Jarrod McKinney

Finish Time Estimated: Who Cares!  Actual: 12:57:46 

After crossing the line, there are volunteers there to catch you.  I had been advised to let them do their job, no matter how good you felt.  As I see my catcher, I see that it is Doug, a triathlete I had met along my journey.  It was great to be caught by a friend that knew the details of my journey!  I was helped through the line for pictures, my finisher’s gear & out of the shoot where I met up with my support crew!

Unfortunately, while getting pictures with my crew, I started to get dizzy.  The next thing I knew, Jarrod & my Dad were helping me over to the medical tent.  After 13 hrs of movement, my body didn’t like standing still.  After a short stay and some cola & chicken broth, I was on my way.  My desire to watch others finish was overruled by the need to get warm, dry, & back to my hotel room.

As has said many times before, it takes a village to raise an IRONMAN!  At the risk of sounding like an Academy Awards speech, there are a few people who deserve recognition!

My son happy that I was an IRONMAN,
but sad because he thought I would
no longer be his Daddy!
Photo by Jarrod McKinney

First, my family for all of their sacrifices over this past year to let me pursue this dream.  My wife, Amy, for the endless loads of laundry, dirty water bottles, a lawn barely mowed, etc.  My son for the delays in some activities until I was done training. My parents for being ever supportive throughout this journey.  Dad, this one was for US! My sister for running updates for the rest of the family during this long day.  All of them deserve a huge thanks for jumping into IRONMAN spectating willingly!

My IRONMAN friends & mentors! Michelle, Eric, Sara, Jarrod, Sean, Harvey, Gentry & Julie, you all provided insights that brought my plan together.  Without many of your suggestions, I would have been a nervous wreck going into race week.  Instead, I was eerily calm!

My long time biathlon coach, Bill Meyer.  20+ years of ski & biathlon training definitely played into this day!  The mental fortitude I have learned through biathlon played a huge role in IRONMAN!

My LAMS family for all of the support!  Those who made the trip (Ilissa, Marc, Sheila, Kim, Denise, Matt, Kari, Travis, Jodi, Mike, Pat, Christa, Josh, Jim, those listed previously, and any others that I may have missed).  And all those who were screaming at me through your phone or computer monitor.  We really do have a fantastic group of people to train with and learn from!

(Some of) My Support Crew!
Photo Courtesy of Ilissa Ramm

My GU Crew Family for all of the various nutrition products I used during training and on race day!  Gels, Chomps, Brew, Roctane drink, gels, & tabs, along with GU Brew Recovery all pulled me through out my day!

My friends at Squad Pro, LLC for helping me get some killer custom decals on my bike & helmet for the big day!  You made me feel like one of the pros out there!

All of the EMS & medical staff from Pillager Fire Department, Cass County, North Memorial and Essentia Health that helped me get back in the game.

And all of the rest of my friends & family that have followed me on this journey!

What is next???

IRONMAN Wisconsin 2015! 

Nope, I will not be racing!  I will be back to support so many of the friends that supported me…and maybe a few more!  I will return to Madison to fight another day, but 2015 is not that year!

As the IRONMAN Inspiration video says, 

“Swim 2.4 Miles, Bike 112 Miles, Run 26.2 Miles, 

Brag for the rest of your life!”

Race Week

Where did the time go?

I had every intention of updating this past month, but have been to backlogged with everything else to stay afloat!  Work, training, family, resting, recovering, training, sleeping have consumed my last month.

I did get to have some fun among everything!  After my cousin's wedding, I was able to sneak away to cheer for my LAMS teammates at the Chisago 70.3 event the end of July.  It was hard, but nice not to have any worries that day!

My weeks have consisted of 20 hrs of training, but that was the "easy" part!  The "hard" part was fitting everything else in between rest & recovery.  I planned for the work, but didn't anticipate the recovery needed!

I was also able to spectate at the Lakes Country Triathlon.  My first year since my first year that I have not raced this event.  It was great to see my fellow LAMS put on a show!  Many personal bests out there that day!

Now it is my race week!  I have trained & rested & am feeling ready to go!