“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.” – Arthur Ashe



“Most people give up just when they’re about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown.” – Ross Perot




Racing, in the words of Steve “Pre” Prefontaine


25. How does a kid from Coos Bay, with one leg longer than the other win races? All my life people have been telling me, ‘You’re too small Pre’, ‘You’re not fast enough Pre’, ‘Give up your foolish dream Steve’. But they forgot something, I HAVE TO WIN.

24. There are big odds against me. Nobody under 25 has ever won the Olympic five. But if everything goes right, whoever wins will know he has been in one helluva race.

23. No one will ever win a 5,000-meter by running an easy two miles. Not against me.

22. I’ve been in international competition, and now I know what the big boys can do. You don’t go out and just run. There’s an offense and a defense.

21. A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding.


20. Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, ‘I’ve never seen anyone run like that before.’

19. It’s more than just a race, it’s a style. It’s doing something better than anyone else. It’s being creative.

18. I’m going to work so that it’s a pure guts race at the end, and if it is, I am the only one who can win it.

17. My philosophy is that I’m an artist. I perform an art not with a paint brush or a camera. I perform with bodily movement. Instead of exhibiting my art in a museum or a book or on canvas, I exhibit my art in front of the multitudes.

16. A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding.


15. Kids made fun of me because I was a slow learner, because I was hyperactive, because of a lot of things. Running gave me confidence.

14. A lot of people run a race to see who is the fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, push himself even more.

13. I don’t just go out there and run. I like to give people watching something exciting.

12. Don’t let fatigue make a coward of you.

11. The best pace is a suicide pace, and today looks like a good day to die.


10. Somebody may beat me, but they are going to have to bleed to do it.

9. When people go to a track meet, they’re looking for something, a world record, something that hasn’t been done before. You get all this magnetic energy, people focusing on one thing at the same time. I really get excited about it. It makes me want to compete even more. It makes it all worthwhile, all the hours of hard work.

8. Nobody likes tainted victories.

7. What I want is to be number one.

6. What I like most about track is the feeling I get after a good run.


5. I’ll tell you one thing, I love every one of them. I’ve thought about the Olympic Games every day of my life since 1968, but there is a breaking point in each race when you wonder if all the sacrifice is really worth it. You think ‘why should I do this? I don’t have to run this hard.’ But that’s when I think about them. They keep me going.

4. You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.

3. Don’t be afraid to give up the good to go for the great.

2. Success isn’t how far you got, but the distance you traveled from where you started.


1. To give anything less than your best, is to sacrifice the gift.

IRONMAN Boulder Course Guide

I have written a Master the Course article that should be uploaded to the Ironman Boulder website soon. Since there are a few changes to the course from last year, I have attached the guide as a Word document below so you can follow along to the official course maps. The 2016 course has moved the Hwy52/Hwy287/Lookout Rd segment to the beginning of the bike ride. changed the exit from the Reservoir grounds, and moved Bike Special Needs. Hopefully, this will help you plan your race strategy. Cheers,andrew


IRONMAN Boulder 70.3 course guide EDITED

I was asked to write a Master the Course article for the Boulder 70.3 website since the current course description under the “ATHLETES” tab on the website is written about a previous course. The swim, bike, run, and transition location have all changed for 2016. So far it hasn’t been uploaded and the race is less than a week away, so here it is in a Word doc. You can follow the description along the course maps on the site at http://ironmanboulder.com



Nobody wants to give up free time in a race. Triathletes spend $$$ on state of the art wetsuits, pro quality bikes and fancy carbon wheels. They wear alien looking pointy aero helmets and wrap their bodies in neon colored compression sleeves and suits, guaranteeing the silliest tan lines possible. They spend double digit hours per week training while their families wonder just who this strange person is who shows up in time for dinner before passing out on the sofa. All of this is done in the quest to knock a few minutes/seconds off of their race time. How many of you are guilty of any of these things, and how many of you seriously practice your race transitions? I mean SERIOUSLY, not just a quick mental run through? When you look through race results, while you compare swim, bike, and run splits with your competition, do you also compare transition times? Are you giving up 5 minutes in T1 and T2 to that guy/gal that just beat you by 3 minutes, knocking you off the age group podium? Believe me, it happens more than you may think. Transition time is free time to gain or lose. It doesn’t cost a dime to streamline your transition, and you could end up saving more time than that $3000 set of race wheels can give you. If you already have the wheels, its even better.
   Pictured is an Ironman Triathlon transition area. As you can see, there is no equipment set up near the bikes. Ironman uses a different system than most triathlons for their full distance events, requiring athletes to deposit all of their gear in various bags that are exchanged at the transition changing tents adjacent to the bike corrals. This will be dealt with in a future post as here we will deal with the traditional transition area where we arrange our gear in our small space provided next to our bikes.

Now here we have a more typical transition area, where gear is placed next to the bikes and competitors will be doing all of their preparations to move from one discipline to the next right here. Everything needed for the race is in one place and being organized is critical to a smooth event. In this installment I will outline the initial steps to take to make sense in the midst of chaos. Being prepared can make or break your race day and take seconds, even minutes, off of your final time.

Upon arriving at the race site, the first thing I suggest is taking a good look around the transition area. You want to look around to determine your traffic plan for the event. Most races have the bike racks numbered aligning with race numbers, so you will have a designated spot to rack your bike. Find your spot on the rack and survey the area for landmarks: trees, signs, banners, etc. You don’t want to be wandering around looking for your proper space when every second counts. When you are confident that you can pinpoint your spot, find where you will enter the transition area from the swim. This should be well marked and you can plan your route to get to your bike. Now you need to spot where you exit the transition area to start the bike ride and how to get there most efficiently. Virtually all races these days don’t allow riding in the corral and have a “mount line” out on the road where you can mount your bike and start the ride. You will also find a “dismount line” just before the bike finish. From here you will run, not walk, your bike back to your rack. The bike start and bike finish are usually at opposite ends of transition, so know where you’ll be coming in and, again, how to get to your rack space to rack your bike and prepare for the run. Review your landmarks for finding your rack and take a mental picture of the entire flow….swim in… bike out… mount… dismount… bike in… and now, run out.
This pre race planning will help immensely in having an organized flow from one discipline to the next. Efficiency is key to saving time in transition and taking a few minutes on race morning will not only set you up for smooth transitions, but give you that extra bit of confidence knowing exactly where you need to go in the hectic atmosphere of the race. The calm, partly empty transition area that you arrived to at 5:00AM will become total chaos when jammed with bikes and people all running about in a frenzy.

In the next installment I will go into more detail on the set up and execution of T1 and T2. These will be the things that you can rehearse in training to really make every second count.

“Number one is just to gain a passion for running. To love the morning, to love the trail, to love the pace on the track. And if some kid gets really good at it, that’s cool too.”
– Pat Tyson