Not All Races Are Awesome, But What We Can Learn From The Awful Ones
Ross A. Hauser
 
Well it is now three days since I completed the Miamiman Half Ironman on November 11, 2007. I had written some of the reasons why I thought I would break 5 hours in this race. If I had done so I would have finished in 48th place out of 1700 competitors and placed 6th in my age group. I would have earned at spot in the USAT Long Course National Champsionship. Needless to say, right from the get-go it was clear this was not going to be my day. 
 
On race day, I was all set. I knew the course was flat and fast. I was there with some of my training buddies. Everything was set for me to break 5 hours in the Half Ironman. My buddy Bill Sawyer, who was in fantastic shape, was in the same wave as me. He would exit the water about 4 minutes ahead of me and then I’d catch him on the bike and we would ride together. It was a great plan and should have played out. Bill did his part and ended up setting a massive PR for himself with a 5:43 Half Ironman. I was so happy for him.
 
In preparation for the race, I continued to work on the mental side of this endurance sport. I continued to see Gina Orlando, certified hypnotherapist, who has been helping me gain confidence and be more positive. She has helped me tremendously. Race morning I was mentally ready. I was relaxed and was mentally strong. I was confident I was going to have a good race. My goal for the swim was to stay relaxed and do a negative split. Do the second lap of the swim faster than the first. I did not want to stop for any reason. I would stay wide and not be around too many people.
 
The weather was mid 70’s. I wished it was a little cooler, but honestly it wasn’t bad. I started the swim and the first lap of the swim went well. We got out of the water for a short time and then started the second loop. I was unfortunately really out of breath. This was an omen of what was to come. On the second loop someone smashed me and my nose plug came off, but I regrouped quickly and had what I thought was a good swim. I got quickly on my bike and Flynn Donovan was out there cheering me on as I went by. This was when I knew something was really, really wrong. I kept asking myself “How could Flynn be done already?” I did the math. I started at 7:12 and he started the duathlon relay (with Marion ) at 7:40, so that would mean it is at least 7:50, so that would be 38 minutes, so I didn’t worry. I was thinking my swim would be 34 minutes and a few minutes for transition. What I was doing was deluding myself because actually the time was not 7:50 but actually after 8 am, I had taken a full 45 minutes in the swim. This was not to be my day.
 
On the bike, early on it was clear that this was not my day. I did not have the strength to cycle with my chain in the big ring on the front. Everyone was passing me. By the time I got off the bike, Bill Sawyer was a full 20 minutes ahead of me. The 13.1 mile run was just survival. I ended up at 6:03, in a race that should have taken me like 4:55 minutes. So what went wrong?
 
My first initial thought was either I am getting sick or this was just one of the days where you simply just don’t have energy. Honestly I had been swimming, cycling and running faster than I ever had. I was happy for everyone I was with including Bill Sawyer and Christine Donovan who set personal records in their Half Ironmans. Flynn Donovan and Marion were edged out by our friends Rick and Evette Zurbriggen in the Duathlon Half Ironman relay. The finished 2nd and 3rd and received awards. It was a great venue, but what happened to me?
 
The next day I did not feel sick, so it wasn’t that I was getting sick. What caused me to be so short of breath? I have a coach Pete Alfino from MileHighMultiSport (www.milehighmultisport.com). Here is what he told me:
 
I’ve been thinking about your question to the group all day. As your coach and your friend I feel I owe you an answer that is honest. I’m only doing this because I feel like you need to hear this. The reason you came up flat yesterday is because you didn’t follow the plan that was written for you and you over trained with intensity. If you read any article on over training, it will tell you that it is a viscious cycle that leads to poor performances in races. In order to explain this I need you to understand the pattern that I use. The workouts that are designed for you are written specifically to get a certain response and have you prepared for race day. Going into my 4th year of coaching I can pin point specific clients who follow the plan and have great success and those who deviate and have both success and failures. Random traininig leads to random results. Following a periodization plan gives you the best shot of coming out strong on race day. There is a specific progression of duration, frequency and intensity which leaves your body prepared for race day. You may think you are in the best shape of your life but your body is fatigued and not ready to go when you give it the gas. It has essentially told you, enough, I’m done.
 
Look at the following examples taken from your last two weeks of training. There are specific Threshold efforts for certain periods of time with rest intervals and then specific paces to run afterwards. If you look, it states Ironman race pace and then you write you were ran 7 minute miles. 7 minute miles is not your Ironman race pace. 9:30 – 10:30 is your Ironman race pace.  
 
Another workout says run the first part of a 11 mile run in zones ½ and finish the run with 30 minutes at half ironman race pace. Half ironman race pace for you is going to be 8:30-9:30 per minute miles (maybe a little faster). You go out and average 7:30 miles for the whole 11 miles.  
 
In almost every work out I reviewed you pushed the pace harder than what was asked. I only looked at 2 weeks but I an guarantee you there are many more examples in your workouts. You can’t go hard to prove a point to your training buddies every work out. This eventually leads to fatigue and roller coaster energy levels. I need you to understand a very simple concept. There are hard days and there are easy days. There are some days where you go hard for only portions of workouts. Ask Chris Ferrigno about the plan he followed to Ironman success in his first try. I guarantee you that he was methodically following a training plan and paying close attention to his pacing in every work out.
 
We have discussed your desire to workout with your friends in the past. I have conceded and been extremely patient and understanding with your request. I know that the social aspect of the sport is very important to you. But you have to seriously ask yourself, why am I not producing at a level I should be? The answer lies within the intensity at which you attack workouts. If I could only get you to follow the duration and intensity of all workouts I guarantee you that you could see 5 hours in a half ironman and sub 12 at a full. The answer to your question isn’t going to come from your friends, it is going to come from you having a serious conversation with yourself about what you want to achieve and your ability to be patient with a plan. If you had a patient that you gave specific instructions to and they consistently deviated from the instructions. Then they come into your office and ask you, doc I don’t understand, why aren’t I getting better, how would you respond?  
   
Wow what a response from my coach! He is great! You see I don’t want people telling me what I want to hear I want them to tell me the truth! Good friends, consultants, family who really care about you tell you the truth! Here is what I learned and what we can all learn from mistakes we make:
 

Mistakes Are A Great Opportunity To Learn! Don't Blame Someone Else!
 
When life goes sour, it gives us time to reflect on what we are doing and ask ourselves am I heading in the direction I want to go? Am I? Yes and no. Athletically I am definitely heading in the right direction.  I am in sub 5 hour ironman shape and will have another chance to prove it very soon! Yes I have the Disney half marathon and marathon in 8 weeks and then 10 weeks after that have a half ironman in California with my buddy Chris Ferrigno. But honestly other parts of my life are not where I want them to be. I am not growing in love for God as I should. Jesus said “To love the Lord your God with all your heart, soul, mind and strength..” I am not doing this are you? The other greatest commandment is “To love your neighbor as yourself.” How will I turn my priorities around or get more love for God and his will into my life and not my own? I don’t have an answer yet, but awareness of the problem is the first step in getting it right. I have emailed a friend to help me and will discuss it with Marion. I am hopeful to do some charity work again. Giving to others is a great way to increase one’s faith if you do it for the right reason (pleasing God). Remember Jesus said “Whatever you do to one of these little ones you do it unto me!”
 
So where did my race go sour? Bottom line is I was burnt out, overtrained, whatever you call it. My gas tank was empty at the race start. Why did this happen? I didn’t do the workouts at the intensity that my coach wanted me to. I did way too much hard running, so my strength was zapped at race time. What to do now? Listen to my coach and do the workouts at the intensity that he wants me to do them. I can do that. I am sure my training buddies will help me. As a race gets closer I need to especially make sure that I stick to the program that the coach has set. I also need to be mentally rested before the race. The lesson  here is that we all have ‘authority’ figures in our lives. Let’s respect them and do what they tell us to do. Yes and an ‘authority’ figure could be your spouse! OK call them advisors, coaches, teachers, help mates, whatever, but I believe God has people in our lives for a reason! If the person loves you then listen to their advice and criticisms no matter how much it hurts! There almost always is an element of truth in it!
 

Look At The Bright Side When Stuff Goes South!
 
Every bad situation has some good in it. I learned what not to do? Do you think I’ll get my training right from here on out? Probably not, but I definitely be more likely? Plus in the event, certain things went great! I did not get depressed during the event even though I had to walk a lot on the run portion of the race. I did not wine or get down. I am a doctor. I am not a professional triathlete! I do not make my living doing triathlons! My friends were having great races! It just wasn’t my day. No big deal. I was still walking around the Miami Zoo (this is where the run course was), so I could see elephants, lions and other animals. It was a beautiful day. Plus I completed a 1.2 mile open water swim, 56 mile bike ride and 13.1 mile run. Plus my wife was at the event, so we could do it together. It was still a wonderful time with some of my friends. Bill Sawyer won the Clamshell Gauntlet (see picture below). I was happy for him. He set a big PR and everyone voted for him to receive it. He will be keeper of the Clamshell Gauntlet trophy until the Disney Marathon competition where several of us will compete for it (we have a fictional team called Team Gauntlet and this is one of the trophies we compete for). Friendship is priceless. Good or bad races come and go, but friendship is forever.
 

Slow Down!
 
My best races have been when I trained at slower paces. It may seem odd but I think when I train at the pace my coach wants me to, I recover better and ultimately get faster. I was feeling so strong and fast (and my training buddies could attest to it) that I kept going faster and faster. What I was doing was wearing my body down. Like many of us, I need to realize to accomplish the most out of life I need to slow down? What will slowing down do more me and you?

So what is the next step we should take? I don’t know about you, but right now I am resting. I plan to take a couple weeks off from a lot of exercise. Spend some time during my vacation (now) and rest, think, contemplate, meditate on what I am to do next. Hopefully during this time I will find a way to have more balance in my life. Specifically I need to make time for more prayer, meditation, and Christian charity work. As always, make sure I am communicating well with Marion and as a family we are both happy with where we are headed!
 
I hope and pray that you are heading in the right direction. If not perhaps it is time for you to take some time and rest!
 
Thanks for listening. Ross

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .