It’s April 2, 2022. I have 5 weeks to prepare for what I dubbed, HELL TRACK! 5 weeks to take on the hardest Ironman course I have ever attempted. That’s 5 WEEKS to compete alongside the best of the best, literally because this is the 2021 Ironman World Championships!

So here I am on a simple 5 mile run listening to a Joe Rogan Podcast with Nims Purja. He just summited all 14 of the tallest mountains in the world and did it in a ridiculous 7 month time window. The previous record was 14 years! He made a documentary about it called 14 Peaks. Must watch! As I’m running and listening to him talk about just pushing through all challenges and obstacles to accomplish his goal of summiting all 14 peaks. I can not help but grab some of that energy for myself and use it as fuel for my challenge.

You see, I did not technically qualify for the World Championships. I was planning on getting to Kona after I finished 8 or 9 full Ironman’s. When covid forced several cancellations in 2020 and 2021, I had to defer several races for a later date. One that I chose was St. George, UT because I know it was a challenging course. After the fact, Ironman ended up deferring the 2021 IM World Championships in Kona to St. George, UT for this year, 2022…strange but technically this was a 2021 race.

I have been planning a cross country move from NYC to Austin for about 1 year. So life and other shit got in the way of my longer training sessions and regular 5-6 month preparation for an Ironman. For example, NYC closed the gyms and pools. I was living in a little studio while we waited for our new home to be finished in Texas. I couldn’t ride outside due to bad weather and swimming was out of the question. So I did lots of long runs in the snow and Peloton indoors for my cycling. I was only able to swim 3 times in an 8 month period leading up to this race. Regardless, I was now only 5 weeks out. I made a commitment and I was going to stick to it! This is the World Championships and I may never get this opportunity again.

Back to my run, Joe Rogan asked Nims “…you’ve done something extraordinary…do you feel obligated to do another crazy thing?” Nims “…I haven't even started it yet brother…”

I decide right then that I’m going for it. 5 Weeks of Hell for one day of Hell and a lifetime of Glory!

I do not recommend to the average person to attempt what I did but I do recommend that you try.

Race Gear:

Swim: 2XU Wetsuit, Roka Goggles, ROKA TRISUIT

Bike: Cervelo P5 Disc, Zipp 404 wheels

Run: Nike Air Zoom Alphafly NEXT% Flyknit shoes, ROKA Sunglasses, rnnr Hat

Fuel: Sfuels Race, Drink & Gel, Life Bar, Super Fat nut butter, Rick aroo ns, Epic Bar, Vital Proteins

Supplements: Onnit (Alpha Brain, Shroomtech, Total Nitric Oxide, Creatine), Kion Aminos, Thorne (Beta Alanine), Heart and Soil.

I did the St. George Half Ironman back in 2019, so I was familiar with the course and my surroundings. One major logistical challenge is that the swim start is about 20 miles from the finish line. They made it mandatory for athletes to take the shuttle in the morning from the Ironman Village to the swim start. Since I stayed near the swim start, it meant that I would lose 1-2hrs of sleep and then have to stand around waiting for two hours for my wave to start! Fun times but that’s part of the challenge. It starts before the race even starts!

Accommodations:

A friend of mine owns a really cool airbnb loft in Hurricane, UT, that is only about 10min from the swim start and 20min from downtown where the finish line is. We had a kitchen, a good bed and a big shower. The location was near several good local restaurants. If you like the outdoors you gotta check this place out, Zion Lofts.

Race morning

3am wake up call, grab some coffee and hit the road down to the Ironman Village so that I can catch the bus to go back to where I just came from! I took my morning fuel with me on the bus. My wife has to stay behind and catch a later spectator only bus.

On the 30 min or so long bus ride I simply meditate. There’s a girl behind me talking non-stop to a stranger. She’s annoying because I can hear the fear in her voice and she’s trying to make excuses to a stranger about how she will perform. In reality she’s trying to build in excuses in her mind for when she might quit. “…I was hurt, just want to finish, I don’t even really care…” negative talk, but if it helped her get through the morning then more power to her.

When we arrive, I set up my bike, start to eat over the next 2 hours and just relax. They had a beautiful blessing and ceremony from the nearby Native American tribe members, complete with a majestic flute.

My wetsuits on. The sun is starting to rise and my wife’s bus pulls up. I see her, kiss her and tell her I love her. I’m in the first wave, 6:45am start. I don’t like to wait around so I get right in line. As I slowly work my way down the coral I see a sign that says “Stay Hard”. I love it and in the water I go!

The Swim

The swim takes place in the Sand Hollow Reservoir. The water is brisk but not bad at all. I decided to really pace myself since I only swam 3 times since my last Ironman in September 2021. I’m just cruising along following the buoys. My goal was to keep a smooth pace and not burn too much energy. I look up to sight as I see the sun start to sneak up over the beautiful Red Rock Mountains of Zion!

Surprisingly, I only got punched in the face once. It almost drew a little blood but that’s what happens when you’re in the mosh pit of the water. Overall I felt good. I knew I had the lungs for this but I wasn’t sure how my shoulders would hold up. Swimming is really hard on my shoulders because I have separated both of them in the past.

About half way through I start to feel it on the back of my neck. My wetsuit is rubbing on my skin and I can’t make an adjustment. I pushed through but knew it was going to gnarly afterwards. I’m still picking the scabs off my neck as I’m writing this. Suddenly my right calf and foot cramp up badly! Then my left calf and foot. I’m now swimming only with my arms. My first thought was, oh well, there are athletes racing today with no legs and they are doing just fine. The cramps don’t go away until the final 500 yards.

I’m focused just on this swim. One stroke at a time. It’s such a long course you have to break it up and do it in thirds. It’s called a TRIathlon for a reason!

I’m out of the water and off to Transition #1.

Time: 1:23:18, not my best but I’m not tired, sore or hurt.

T1:

There are changing tents where you have to grab your BIKE GEAR bag which holds your helmet, shoes, gloves, etc…They have chairs to make it easy as you put on all your bike gear and head out of the tent for a short run to your bike. I un-rack my bike and run it over to the mount line. Even at your fastest this will take almost 3 minutes. It took me a little over 8 minutes. On my way out, I see my wife holding her hand made sign and cheering me on. This gives me a little boost of happiness as I mount “She Hulk” and off I go!

The BIKE

Welcome to Hell Track! Now the race and challenge really begins. With a total of 7374ft of total elevation gain, the heat and wind, this was truly like going through hell! Again, my longest training ride was 60miles at 4hrs. No excuse, not complaining…simply giving the details to my limitations going into the hardest challenge of my life.

This bike course is one of the main reasons St. George was chosen to host the World Championships. It has to be hard. If it was easy then it would just be another race with a scenic ride. Normally taking place in Kona, HI, the race was postponed from 2021. The pros are out here just killing it while. the rest of us are just getting killed, well, most of us.

The temperature got hotter and the wind got stronger as the day went on. No clouds and no shade the whole way. Hydration is key on a day like this. At about the 50 mile mark I started taking bottles of water from the aid stations nearly every time I passed one. I would quickly pound nearly the whole bottle as the remaining water ended up on my head, neck and rest of my body to keep me cool. Around this time my gut started giving me some issues. Because I was unable to have my typical morning routine which includes a “full release” if you get my drift, for the first time on the bike I decided to use the toilets at the aid stations. I lost several minutes but felt so much better after and kept on trucking forward.

The views are amazing. The Zion National park is beautiful! Full of these amazing and majestic Red Rock Mountains. The locals were out in full force cheering us on as we rode through many different communities. A great distraction from the continuous and agonizing pedaling and simply staring at my bike's computer screen, checking to see how far I’ve gone…

You’re all alone out there. This is a race against yourself. You versus You is one of the Ironman slogans. Quitting is not an option but I’d be lying to you if I didn’t admit the thought does creep in ever so subtlety. In fact it crept in about 1000 times! I made over 100,000 one second decisions to simply keep going no matter how hard it got.

I finally make it to the top of the mountain and my legs get their first break in a long time as I start flying down the mountain at speeds over 40 mph! At these speeds you need to be very focused and confident in your equipment. One bad move or distraction and your toast! It’s one of my favorite parts of the ride as I pass those who passed me during the climb. Almost there I think to myself, that was the hard part. With less than 20 miles left I’m feeling good. Then I realize I still have to climb the dreaded, infamous Snow Canyon.

Snow Canyon is the main reason people fear this course and why I call it Hell Track…theres no snow in this canyon today, only bikes and bodies piling up on the side of the road. With 100 miles already logged they leave the worst part for last. All uphill with no flat sections for the next 8-10 miles. People are stopping and resting at the rest stops which are reserved for people who are camping. Today it’s the Ironman rest stop. Others are getting off their bike and walking it up the canyon. I see them and use it as mental fuel. I’m not stopping, resting or walking. I’m pushing harder to get to the top and conquer this beast. When you’re going through hell, keep going!

I make it to the top and enjoy my rocket ship ride all the way to the end.

I finished with a time of 7:33:36. My longest and hardest ride ever! Two down, one to go!

T2:

This year the volunteers rack your bike for you. Then I strip off my shoes, grab my Run Gear bag and run back to the changing tent. This holds your running shoes, hat, sunglasses, belt, etc…You change, then go out to start your run. I stopped to get sunscreen applied and I feel a sting on the back of my neck. The wetsuit burn from the swim is now an open wound and the lotion made it burn! No time to think about it. My legs feel good, my plan is working. Time in transition was just over 8 min.

The RUN

Out of Transition I see my wife again. These tiny moments, ever so brief, are like “power pellets” that can give you a surge of energy that can last for miles. I needed it as the first 3 miles are uphill. My plan was to run at least 13 miles (half the distance) before walking through the aid stations. Since it’s a two loop course I could get a good sense of everything on the first loop and plan the second half accordingly. So that’s what I did.

I was pacing at about 9-10 min miles for the first half of the marathon. Yup, after all that swimming and cycling I still have to run a marathon! Let that sink in for a moment…

The course was all over the place. From main traffic roads to sidewalks, parking lots, a park and residential neighborhoods. At one point we ran over a bridge above a creek. There were plenty of spectators cheering us on. They always have funny signs. The one that stuck with me the whole run was a sign that said “remember you paid to do this”. That one fucked with me a bit because it reminded me that I did pay over $700 to enter the race. Not to mention flights, hotels, rental cars, food, etc..it really adds up. Why would I pay all that money to put myself through all this suffering, only to quit? Never gonna happen! Thanks for the reminder stranger.

I make it back to T1 and start my second loop. I am tired, hurting and my gut is acting up again. I make the turn through the round-about to “2nd loop”, not “finish line” (thats a mind fuck). I’m now seeking out my wife for the energy boost. I see her, she can see it in my face. She knows this one is not like any other race we’ve done together. I say we because it’s a team effort. She’s my Ironmate and support crew. We make eye contact and she says “you got this baby, stay hard!” She knows I will never quit. “See you in a few hours” I say.

I get about 1 more mile out and start walking up that first big hill. I was talking with two other athletes, still on their first loop. It’s not uncommon to talk with fellow competitors. Ironman is a tribe of people who are seeking the same thing in life. We want to challenge ourselves and see what we’re made of when faced with very difficult circumstances. That being said, this one guy was talking about how he’s not going to make the cutoff of 17hrs and that “how will they know when I cross the finish line if I didn’t make it?…I’ll still get a medal, that’s all I want…”. I started running to get away from that guy and his mindset. He would rock a medal he didn’t earn and brag about it. Fuck that! Those people are poisonous and will drag you down. It’s not uncommon for people to think out loud when they are going through hell. They are looking for an out and they want you to validate them. Sorry, you won't get that from me. I’ll tell you to run faster to make that damn cutoff and that’s what I did…You have to earn it!

I get up the hill and make another pit stop at the toilet one last time. These are the facts and these things happen…it was my first time but I know what caused it so it was a good lesson. After that I’m feeling much better and I’m counting down the miles, 15, 16, 18. I cross over that bridge again but this time it’s a little darker and that creek is now full of crickets and frogs crying into the night as the sun is setting. Damn, I started before the sunrise and now it’s setting and I still have 6 miles to go. I’m now walking through the aid stations while I fill up on ice water, then dump a full cup of ice under my hat to stay cool. I must have done that about 10 times.

At mile 23 it’s the last long, steep climb. I’m a strong runner and always run uphill. On the way down my quads were burning and I found that my heart rate was shooting way up. I was using too much energy going downhill. Believe it or not, sometimes the climb is easier. The last two miles I get my surge and start my mantra out loud. I quote a few lines from Rocky III. First Clubber Lang, “I got more, I got lot a mo!” Then Rocky, “You aint so baaad…you aint nothing!” The crowd can hear me and see me pounding my chest as I repeat my mantras.

I make the final journey in the dark until I hear the crowd screaming, the lights shining and the music playing as I hit the Ironman carpet! I’m running fast, high fiving the crowd as I zoom past them and jump over the finish line, punching the display as I cross! the announcer says once again, “Greg, you are an Ironman” Damn right! No emotions this time, just relief and pride!

Run finish time 4:50:39

Final time, 14:04:17

Post Mortem:

It’s not a good feeling when you know you’re not fully prepared for something. That being said, I was not nervous about this race. It was one the of the first times I really had to push beyond my normal limits and dig deep. That being said I will not go into anything under prepared again! Life gets in the way but you must find a way to stay disciplined and focused. As always I kept one quote in mind the whole time and it’s from David Goggins. “I don’t stop when I’m tired, I stop when I’m done!” Good advice for everything you do in life.

-Get stronger on the bike.

-Find a place to swim

-Bulk up my quads!

-Upgrade my bike's cockpit…I’m not comfortable in my current aero position.

What’s Next?

September 2022, Ironman Maryland.

October 2022, Ironman Waco.