Ted Williams is a long-time Erie-area runner and triathlete. You’ve probably seen him at the races or volunteering at ERC events, either directly for the club or with his “Thundering Herd” running friends. I recently interviewed him for Behrend Magazine (he’s an alum) about his career as a forensic scientist supervisor overseeing the Drug Identification Section at the Pennsylvania State Police Crime Lab in Erie. While talking with him, I learned he was training for his first Ironman — a 2.4-mile swim, 112-mile bike, and a 26.2-mile run.
So, you guys, he ran a MARATHON after he did a CENTURY ride AND a 90-minute open-water swim.
*mic drop*
I had to hear more about his experience, and I thought you might like to, too.
What made you want to do an Ironman?
I have been in awe of the Ironman event for decades. I loved watching the Ironman World Championship in Kona and thinking: Wouldn’t it be something to accomplish a feat like that? And as amazing as the professionals are, it was always the age group athletes that inspired me, the average Joe and Mary out there putting their heart and soul on the line . It took becoming a runner in my mid-40’s and my development as an endurance athlete over the next ten years to reach the point where I thought…maybe I can do this.
When/what was the moment you decided…yeah, I’m going to do it?
The beginning of 2015 when I committed to my first half-iron distance race. Up to that point, I had done a few sprint distance triathlons but had never made a dedicated effort to actually train for an Ironman. At the beginning of 2015, I put myself on a two year road to Ironman which included completing my first Olympic distance triathlon and the half-iron distance race last September. The focus then turned to the full distance race in August of this year.
How long was your training plan?
I began training for my Ironman on January 1st. This is when I began 11 workouts a week which included three workouts in each sport and two weight training sessions. This allowed me to build a good fitness base for when my actual plan kicked in at the beginning of March.
Did you follow a plan…or make up your own?
I used the book, Your Best Triathlon by Joe Friel, as my training guide.
Tell me what a typical week of Ironman training was like:
A typical week of training included interval, tempo and distance workouts in each sport. These can be based on distance or time. The range for the workouts could be 2,000-4,500 yards for the swims, 20-100+ miles on the bike and 5-20 miles for the runs. Brick workouts are a key component for triathlon training. These include a back to back bike to run combination. The duration of this combination varied as well but the longest one my plan called for was a 5 hour bike followed by a 2 hour run. With minor exceptions most of the long distance work was done on the weekends due to the amount of time involved.
Did you train with anyone locally?
I did match up with local people for group rides or runs. It was a lot of fun getting to meet new people and enjoy the benefit of group training. The benefit was pushing myself harder than what I would’ve done on my own. Although solo training was important also, at times, when the focus needed to be on training at my pace or developing that mental toughness, which is an important element in endurance events.
Were you just sick of training by race day…or did you enjoy it?
I did enjoy the whole training process because the accomplishment of a goal like an Ironman includes everything that led up to the race itself. The motivation and dedication of tackling whatever workout was in store on a particular day, day in and day out, regardless of life interferences, how tired you may feel or weather conditions, comes to define who you are and what you are capable of. This is what you reflect back on and take pride in after the race is completed and the medal is hung around your neck .
What Ironman did you do (location)?
Ironman Mont-Tremblant in Quebec, Canada
Why did you choose that one?
The feedback I received when inquiring about recommendations for a first Ironman was that the venue for this race was spectacular and the community really embraces the race and the athletes. Plus, three friends from the Erie Tri Club were going as well (Brianne Vogan, Matt McClellan and Bert Straub). It is always fun to do a race that has friends in it. (All of them finished.)
How much does it cost to register? Is it as pricey as Boston or the NYC marathon?
Ironman brand races do not have cheap entry fees. They are typically around $650.
Which leg were you least looking forward to?
The bike portion is the part I spent the most time dwelling on as I was told this particular course was one of the most challenging of the North American races.
What was the best thing/part about the race?
The entire race was an experience that I will remember for a lifetime but there really is no way to describe the last quarter mile of the race leading to the finish line when you are running through a chute lined with thousands of people screaming and cheering you on and then you cross the finish line with Mike Reilly, the voice of Ironman, calling out your name announcing “ You are an Ironman!”
How did you refuel during the race? What did you eat?
My fueling was primarily gels and a concentrated endurance fuel made by Hammer Nutrition. I did eat an occasional banana, pretzel or (a nice treat) chicken soup provided on the course.
Do you take rest stops in an Ironman, like ultratrail runners do?
The only rests taken during an Ironman triathlon are during the transitions from swim to bike and bike to run while you are changing clothes or the little ones you award yourself on the course at a porta-potty or an aid station. The clock is always ticking and there are cutoff times you have to beat (besides the 17 hour total time limit) at certain points during the race or your day is over. Fortunately these did not become a factor for me.
Did you develop any blisters/pains? How did you deal with that?
I did not develop any blisters which surprised me because I have one spot on my left foot that usually acts up. No unusual pains to deal with either.
Mentally…what was it like?
To borrow a baseball quote from Yogi Berra and apply it to triathlon: “Ironman triathlons are ninety percent mental and the other half is physical.” The mental battle was everything I expected it to be through the entire process. From the moment I registered and that “what have I done” feeling, to the seven plus months of training and the dedication and focus that requires, to the doubts that creep in during the taper process a few weeks before the race when I wondered if I had done enough, to the start of the race when I entered the water with 500 of my fellow triathletes in my age group wave and tried to work my way out of that washing machine of activity to find some open water to swim, to focusing on just one segment of the race at a time and not being overwhelmed by the total distance I was tackling, to finally the battle between body and mind at about mile 18 of the run when everything is hurting to just keep moving forward.
What was the biggest challenge during your race?
Without a doubt, the bike portion of the race. The course lived up to its billing as challenging with over 5,000 feet of elevation gain and a collection of ascents none of which were necessarily individually daunting but the accumulation of all of them over two loops of the course begin to wear on you. That challenge was magnified when approximately 107 of the 112 mile ride was in the pouring rain. Not only did that add a danger element to the ride with some fast descents on slick roads but it also added a physical challenge with the fact that I was literally freezing on those descents from being soaking wet. And the sight of two fellow competitors being loaded into ambulances after a crash on the steepest section of the course was another addition to the mental battle to overcome.
What surprised you about it?
I would have to say the whole rock concert atmosphere for the 3 days we were there and how special they (the Ironman staff, volunteers and the community) made the athletes feel. Also, the extra steps taken to ensure the safety of the athletes as much as possible, even to the point of shutting down approximately 17 miles of a four lane divided highway and shifting traffic to the other side so the only thing on our section of that highway was bikes. They even swept the entire 56-mile loop the day before to remove any debris that might not mix well with bike tires.
Did you get a finisher’s medal?
You do get a finisher medal. They certainly didn’t cut corners with it either. It has the look and feel of what you would think an Olympic medal would be like. For me, this event was my Olympics. They also give you a finisher shirt and hat when you cross the line. And we received a very nice backpack when we checked in.
How did you feel at the finish?
I was told that when you cross that finish line everything you did to get to that point would be worth it and it was. I was sore and tired but the feeling of accomplishing a goal I had dreamed about for the better part of two years is something that cannot be put into words.
Was it nighttime when you finished? (it looked dark).
I finished around 9 p.m. in the evening so it had just become dark which in a way made the finish even more spectacular with all the lights.
How did you celebrate your accomplishment?
With a long hot shower because I became chilled very soon after finishing, also ice cream with my support crew and spending some time as part of the cheering crowd welcoming the Ironmen who finished after me.
How did you feel the next days/week?
I actually felt better than expected afterward. The next day I was a little sore and tight and getting out of the vehicle at the stops on the long ride home were challenging but overall not that bad. The week after included a recovery swim in the pool as well as a recovery bike ride and run. No lingering discomfort issues.
If you had to describe Ironman in just three words, what would they be?
For me: “Best Challenge Ever”
What advice do you have for others considering an Ironman?
DO IT!! If an Ironman triathlon is something that has crossed your mind or crosses your mind in the future and it is your goal (not one that someone thinks you should have) then accept the challenge, even if it scares you…it scared me. Whenever you step out of your comfort zone and accept a challenge that somewhere deep down inside you are not completely sure you can achieve there is fear and doubt but that is what makes accomplishing it so special. Ever since I started running ten years ago and my mind began exploring the limits of what I thought I was capable of one question needed to be repeatedly answered…..I wonder if I could do a ___________? Fill in the blank with your answer and go do it!!
Do you want to do another one…or was this a one-time experience for you?
I have been asked that question a lot over the last week. At the moment I don’t have an answer for it. But that question I mentioned above has a second version to it that surfaces from time to time…..I wonder if I could do a _________ again and do it better? So that door will be left open. And I recommend that for everyone. The only person who should put limits on you is yourself and be very cautious where you draw the line. You might just surprise yourself and someday be standing at the start of an Ironman triathlon, watching a fighter jet do a flyover across the lake you will be swimming in, about to embark on a 140.6 mile journey and wonder…..how did I get here? I did.
