@Betsy, laparoscopic procedure. My surgeon, who also happens to be a runner (so he gets it), said back to "normal person" activities in a couple days and that I should be good to go for IMAZ. He found it funny that my only question during the surgery "risks" discussion was "How will this effect my ironman in 3 weeks?" So lazy week-end, no swimming for a week, and probably light/reduced workouts next week. Hope to be back to speed for the RR on Sat.
Great early swim & run with my Trish Marshall!!! Thanks for getting my arse out and about . Been working on Iron Math the rest of the evening. My head hurts worse than my body! Everyone on this thread is so together, thanks for all the info everyone posts regarding the course.
Posted By Steve Dorris on 25 Oct 2013 06:34 PM <p>@Betsy, laparoscopic procedure. My surgeon, who also happens to be a runner (so he gets it), said back to "normal person" activities in a couple days and that I should be good to go for IMAZ. He found it funny that my only question during the surgery "risks" discussion was "How will this effect my ironman in 3 weeks?" So lazy week-end, no swimming for a week, and probably light/reduced workouts next week. Hope to be back to speed for the RR on Sat.<img alt="" src="http://members.endurancenation.ushttp://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/wink.gif" /></p>
Steve ... If you need any motivation or reassurance, check this out, from the days before laparoscopy :
@Al, thanks for the encouragement. When I first got the diagnosis from my PCP, he said 3 weeks before normal activities, which was very disappointing. At that point I thought my only participation at IMAZ was going to be as my wife's sherpa! But after talking with my surgeon, I'm feeling good about racing. Probably won't be quite as sharp as I would like, but glad the season isn't going to end like I had originally thought!
Steve-glad to hear the good news!! I was threatened with labral surgery in early September and would have been out for 12 weeks. My response was impossible! I have Ironman in November. Glad your surgeon 'gets it'!
@Steve--Sorry to hear about your appendix but glad to hear that you think you'll be back at it again shortly. Sounds like the will of an Ironman to be pressing the surgeon to be released and back at your training. I was similar with my hand surgeon back in August.
Did my Race Rehearsal today.
Second Race Rehearsal. Had a great first race rehearsal a few weeks back. Today was good except for a mechanical bike issue that cut my bike short. Also have changed from riding by HR to Power since last rehearsal.
Friday Night Goal was a race rehearsal Swim of 4200 Yards Swam 3750 Yards in a 25 yard pool in 1:03:18 which amounts to 1:41/100 yards or a 1:11 if I had swam the same pace for the full distance. Swim was cut short as masters session was only an hour.
Saturday Goal was to bike 6 hours or 112 miles whichever came first and then run 6 miles at LRP + 30 sec /mile (8:58 + 30 sec) and practice race day nutrition plan.
Awoke 3:45 and had the Core Diet breakfast and then tried to go back to sleep
Started the bike at ~7:45AM. Was 45 degrees and dry. Bike cut short when I shreaded a 1.5 inch gash in the side wall of my rear tire shortly after 4 hours into the ride, attempted flat repair but flatted again 10 minutes after changing. Walked the 2 miles back to the car as I wasn't equipped for this type of repair.
Last RR was HR with goal of HR 125-130 This RR FTP is 256 and chose .70 IF or 179 watts. Each lap was 18.67 or 1/6 of IM distance
Lap 1 1:00:39 18.5mph HR 119 Cad 78 Pnorm 184 Pavg 177 Gradual ascent of 500 feet over this lap Lap 2 57:27 19.5mph HR 120 Cad 80 Pnorm 179 Pavg 173 Lap 3 59:33 18.9mph HR 123 Cad 82 Pnorm 181 Pavg 177 Lap 4 57:47 19.4mph HR 127 Cad 84 Pnorm 191 Pavg 182 Lap 5 19:54 only 5.95 miles HR 129 Cad 78 Pnorm 201 Pavg 182 Rear Flat, Tube changed and then flatted in 5 minutes, sidewall tear not repairable Total: 80.6 miles 4:15::27 18.9 mph HR avg 123 Cad 81 Pnorm 184 Pavg 177 VI 1.04 IF .718
Nutrition: Followed same nutrition as race rehearsal 1. Feel good about plan for IMAZ.
Run: Had longer transition then planned due to walking my bike 2 miles back to the car.
Lap 1 8:34 HR avg 128 Lap 2 9:06 HR avg 128 Lap 3 9:14 HR avg 128 Lap 4 9:07 HR avg 130 Lap 5 9:14 HR avg 127 Lap 6 9:13 HR avg 127 Total 6 miles 54:18 HR avg 128
Overall: Prior to the tire issue the day was going just as I hoped and for only having a power meter for a week felt pretty good about keeping my power somewhat steady. Learned a lot just from that ride. Dropped the bike off at LBS for final race tune up. Feeling confident that I am going to have a great first ironman.
Steve! Yikes! So glad you'll be able to race IMAZ, and that you are doing well!!!
Jason, you put together a great day especially with the flats and new power info! It took me forever to become a little better versed in all the info power can give you (helps being in da haus!) and you're rocking it first ride out!
I had two flats myself yesterday on my 4.5 hour ride, 40' brick workout. BUT...riding at our shop meant I had no worries about fixing them myself! I was so glad I wasn't out in the wind and cold needing to do that with my limited skills.
Got a text from a friend asking about taper madness. I texted back the last few days training...and he got it...not quite in taper yet!
RR #2 next week! Looking at the end of the big weeks! Whooo Hooo!
Thank goodness Steve you will be recovered and ready to race...can't imagine putting in all the work we've done and having to sit out. Great news for you!
@Jason, bummer about the mechanical difficulties during the RR#2, but kudos to you for putting up some great numbers on the miles you covered. You are going to do great inAZ!
All you guys and gals that did your RR#2 on the course this past weekend....please post, I'm anxious to hear how it went
Nice job everyone. Good to hear that Steve is looking good from surgery. I just got back to St. Louis from the RR on the course. As Betsy said I had 4 (no that is not a (typo) flats. End of first loop on Beeline, end of second loop at beeline (probably within a couple hundred yards of the first, Nd about 2 miles going up beeline on the 4th loop (I did the out from TTL, 4 loops on Beeline and then back. The first 3 were all rear tire. Then, about 1/2 mile from finish got flat on front. I was down to patch and pump so just rode it in. Roads were in terrible shape but everyone says they will sweep before the race. I sure hope so. There was a headwind going out beeline the first loop and over the day it shifted crosswise. You had to work going out but could really fly coming back (except poor Betsy without her gearing!). I saw 35 mph on the descent. I have not downloaded power yet but will add info after I review. Looking forward to seeing everyone soon!
Big weekend is over! Taper is soooo close. Friday 10 mile run Saturday 13 mile run Sunday 113 miles cycling race rehearsal; 20 min transition run Monday 4,500 meter swim as 18 x 250m (15")
Looks like everyone's final RRs are going great. Big thanks to those who rode the course last week-end and shared their experience...feels like I'm getting a free race recon! Sitting around the house these last 4 days is driving me nuts...going to venture out for an easy ride today and maybe a short run tomorrow and see how everything feels. I have a double shift at the firehouse Thursday/Friday, then headed out for my final RR Sat morning! Will post results Sunday.
Thought I would follow-up with everyone re: RR #2 out in Arizona. All-in-all, definitely worth the trip and effort to get out there and ride the course, scope everything out for race day and logistics, and meet other awesome EN teammates!
@Betsy- Thanks so much for stopping to offer to help me during my never-ending flat debacle! Way to continue to rock through the gearing issues. Thanks for sharing your Feed Zones portable with me! Yours definitely taste better than mine; I think it might be the extra chocolate?
@Patricia - Thanks to you as well for the assist while I was sidelined with the flats! It was great meeting you and your hubby for dinner and the great conversation. Send/post some pics of that Corvette!
@David - Saw you go blazing by me once in the opposite direction. Was temporarily knocked around a little bit with the sonic boom that was following your bike! I am very sympathetic to your tire/tube woes on Saturday!
Recap and Lessons Learned from RR #2 in Arizona:
- Ended up being a long/big training weekend for me! Did the 112 mi ride/5 mi run on Saturday, 16 mi run on Sunday, then 4000m swim on Monday.
- The Beeline Hwy is awful (at least the shoulder anyway)! There was so much debris! I've biked a lot of roads over the years, and this was definitely one of the worst. I really wanted to pay attention to my numbers while on the ride, but was so distracted by concentrating on where to ride to dodge and weave to miss the debris that I didn't get a chance to look at the Garmin much. The times I did, I ended up hitting debris.... At one point, the Beeline looked like the opening scene of "Saving Private Ryan"! There were bikes and bodies repairing flats all over the place! The Sag guy that ended up helping me said he had repaired over 30 flats that day prior to getting to me. No doubt he had more to get to. So, on the positive side, got the chance to just "feel" the bike and go on my RPE which was fun. Looks like I may have gotten a flat right around the same spot David did (multiple times). I got the flat on the end section of the downhill of the Beeline on my second loop, and that's where the fiasco started. Changed the tube, but then my first CO2 cartridge blew off because the inflator was not properly placed. Then, tried to inflate again, except the presta valve end broke off in the inflator! You've got to be kidding me!! Nice guy from Tribe multisport stopped to help, gave me a new CO2 and inflator and he had a spare presta valve (mental note to self). Inflated tube, only to see that the tire had come off the rim slightly and was now bulging. Deflate tube, try again. Now, all set with new tube, etc. I roll another 3 miles or so to next aid station, only to see that the tire is slightly deflated. No big deal. Grab air pump and get back up to 110psi. Roll another mile or so, same tire now flat again. You've got to be kidding me!! Now suspect that the Zipp valve extender and/or replacement presta valve may have a problem, or that I still have something stuck in the tire. I don't have a spare tube with removable core anymore, so have to wait for sag support. And wait. And wait. And wait. Super nice guy comes, we cannibalize another tube from someone else's flat earlier that day, pump up, off I go. I get about 2 minutes down the road...flat again. You've got to be kidding me!! I call the ride leader, explain to him what's happening to me. He comes and picks me up with my bike, drives me to my hotel (very close to ride start). I run in, swap out all tires and tubes (I had lots of spare parts with me), head back out the door good as new. Ended up finishing another loop of the course and then a little extra to get to 112 for the day. I ended up riding on the road (not the shoulder) for my last loop on the Beeline. Didn't care if I got hit or not at that point, just wanted to make sure I didn't flat anymore! Not sure how much meaningful data I ended up getting since I had so much start and stop and missed out on the cumulative fatigue, but clock time for the 112 was 5:22, VI = 1.03, TSS = 223, IF = .633, Ave Power = 188, HR = 131, Cadence = 88. Hopefully that means I'll be close to my 5:30 goal time on race day.
- Ended up running 5 miles at the end of the bike on Saturday. At that point I was mentally wiped. What should have taken me 6.5 hours that day extended out to 10+. Nutrition got thrown off, stuck out in the heat longer than I expected, etc. The Tribe guy was suggesting that I just call it a day when he saw me stuck for the third time on the bike, and I had considered it. However, I ended up getting mad at my situation and noted that, on race day, I would never ever give up on completing what I set out to do so today would be no different. Just had to persevere and know that I would finish at some point. The 5 mile run was nice. Along a chunk of the run course.
- Sunday did the 16 mi on the run course. This was huge for me. Felt good, was able to scope out most of the run course, marked key landmarks that I'll use on race day, and stopped briefly twice to scope out the swim course and look at my start position and navigation (thank you Patricia for the advice!!). Finished in 2:28, spot on for race pace goal.
- Landed back in VA late Sunday night, only to find out that the airline had lost my bike and wheel bag.... Needless to say, I didn't sleep on Sunday. Got the call on Monday morning that the bike and wheels had arrived so I jammed out to the airport and picked up my trusty steed and all is okay. For you parents out there: ever had that panic stricken moment where, for a brief second, you aren't sure where your kids just went in a crowded mall, etc? That was my feeling all of Sunday night. Good times!
- Monday's swim went well and just like the other RR swims. I've now swam the 4K twice, straight through at 55:xx. Then, took Al's suggestion and broke up the 4K swim into chunks instead of going through the monotony of straight through again. Swam 4 x 1000m, 30 seconds in between each one. Hit 14:17, 14:08, 14:05, 13:57. HR at the end was 122bpm, so felt like I swam smooth and relaxed.
THINGS I WILL BE CHANGING FROM MY ORIGINAL GAME PLAN:
- I was going to race with my FLO90 rear disc (wheel plus Aerojacket). However, it was a huge pain to repair the flats with the disc on, and the bike got a little squirrely towards the end with the wind. Not sure how much aero savings I'm getting there, so I think I'm just going to go with my FLO60/90 setup and bag the disc. Thoughts anyone?
- I was going to race with latex tubes, which is what I was using on Saturday. However, now thinking I may switch to butyl and hope that it gives me a little extra resilience to avoid a flat. Granted, we won't be relegated to the shoulder on race day (STAY OFF THE SHOULDER ON THE BEELINE, EVEN IF THEY CLEAN IT) but want to play it safe. Thoughts anyone?
- Will be increasing my hydration/fluid intake over what I had planned on. Man, was it arid out there! Northern VA peeps, be forewarned! The air is incredibly dry. I was not used to it. Felt like the moisture was just being sucked out of my skin. Had enough grit and dust in my mouth to make chalk out of it and write "SOS" on the road so the sag guy could find me. Went through more fluid than planned on Saturday and I think that also ended up saving my day (and Betsy's Portable!). I am bumping up my nutrition/hydration for both the bike and run, and will increase my S! Caps intake.
OTHER THOUGHTS:
- This was the first time I had ridden/run with an EN tri top on. I know I didn't look it, but boy did I feel like a pro out there! Not sure if it was the surroundings, anticipation of the race, etc, but the tri top (over my other apparel) definitely makes you feel fast.
- So glad I ended up booking a place with a full kitchen. I'm very relegated to what I eat, so I had already planned on cooking/eating my own stuff to control the days leading up to the race. However, didn't get a chance to do that as much this time around and so I ate stuff (not bad for you) that I don't typically eat and felt a little "off". Will stick with my nutrition game plan for the days leading up to race and will be set.
- The run course is flat and pretty much all concrete (not asphalt like a road, so harder surface). There are rollers (the squiggly lines on the North side of the lake) leading out to Mile 2 turnaround that are slight uphills, but they don't last long. However, they may seem bigger than they are the second time around. Mental note to watch HR here. The hill going up N. College and up Curry is moderate, but not long. Mental note not to run on the side of the road on Curry! It has an annoying slant to it, which may be problematic the second time around and/or when fatigued. Best to run on sidewalk or middle of road (if possible). The downhill on Lakeview drive is good and is a good time to regain lost time on Curry hill. Don't back off here and "rest".
- As others have mentioned, the grade going out on the Beeline is not big. HOWEVER, coupled with a headwind, it will make for a long day if you don't stay "in your box" and stay disciplined. In looking at the historical weather data for that time of the morning out there through Novembers, it is a strong possibility that there will be an ENE wind, 4-5mph (which is a headwind up Beeline) on race day. You never know what Mother Nature will throw at you on race day, but just a head's up here. Like David mentioned, the downhill on the Beeline is fun (saw 38 on my Garmin at one point) and so just have the mentality up Beeline that the bike will come back to you on the downhill.
Sorry for the long post for those of you who managed to make it this far! Hope everyone's training is going great!
Wolf, thanks for such a thorough write up of your experience out in AZ. I would be lying if I said I wasn't concerned about all the flats y'all had. There is so much to focus on between now and race day that adding the stressor of potential (multiple) flats has me a bit on edge. I realize there is nothing that can be done and the key is to just deal with it when and if it happens, but nevertheless it still adds some additional anxiety. I sounds like you handled it quite well. Great job out there.
Had tried to finagle my RR#2 for this past Wed, but my 4 year got sick and I had to stay home with her (as my husband was traveling all week). So, I will be out on Sunday for my final RR. The weather is looking to be fair (55 highs and sun) so I should have no reason to ride the trainer this time around. The winds are predicted to be around 13-16 mph, which will be good practice for the potential winds of AZ.
Today, I swam my RR and was very happy to shave 2 minutes off my previous RR a few weeks ago. 4000m straight in 1:14. I thought the 400m fast in the begining was going to come back and haunt me later in the swim, but surprisingly I was able to find my rhythm and swim the rest with no issues. Al, based on my pool swim times, I would be interested in getting your perspective on where you think I should position myself? As a note of reference, i swam my last 2.4 mileOWS (with a wetsuit) in 1:08.
@Wolf: Amazing that you persevered. Makes my day look lazy... Thanks for stopping by as I was fixing one of the flats. I am sooooo thankful for the Sag guy. REally thought my Karma, giving away my replacement tube, would work but then got 3 more. You are sure going to be ready to rock this thing.
Nailed the long run today, 12.6 mi/1:46, with the MP sets as prescribed. This was preceeded by Tuesday's swim session, which showed marked improvement in my times for the 500s. I'm feeling god about my swim and run readiness.
@ Danielle - if you can do 1:08 for 2.4 mi OWS, that's your goal for this race, right? No need to hold back as long as you follow EN dogma: "Swim as fast as you can while still holding form." There's two parts to that: (1) this is a race, and you shouldn't lolligag any part of it; and (2) making sure you hold form is the means to keep yourself in check, just like watts on the bike and pace on the run.
Just did my last ride on the Beeline Highway before race day. Good news - it's been swept! It's still not perfect because it's still a desert highway and part of it is adjacent to a dump, but the trash that turned the shoulders into a war zone last week-end is gone. Today would have been a great day for an RR - temps were lower than last week-end, although the wind was still blowing (again, it's still the desert). Turning my bike in to Tribe for final tune-up and race wheel installation and then headed for a long OWS before starting the long awaited taper. Watching the final EN racers at IMFL cross the finish line gave me a boost of motivation last night, not to mention seeing the 83 year old finish. Looking forward to seeing everyone in less than 2 weeks - stay healthy and travel safe!
Yes Pat! I rode the Beeline 4hours yesterday and it was remarkably cleaner than last week! No flat tire! The winds were all over the place-strong headwind first trip up to Shea then no perceptible wind 2nd trip. I plan to do one more loop sat 11/9 after the 4k splash and dash.
I got my bike back from its overall wednesday-new SRAM 10 speed RTC shifters and cables, new chain (mechanic couldn't believe how stretched mine was), tune up and new clips on shoes. I don't change wheels and my continental 4000 tires I put on for Ks HIM are good to go I was told-so bike should be ready. And I changed from profile aero bottle to torpedo system and am very very happy.
I also did week 17 long run this week. I split it up doing one set in early am-hit z2 30 min easily. Then 2sets starting at sunset in pm-I was 15-20 sec off z2 but will accept that since I'm sure any Vdot test in pm would be slower.
Went into the day very unsure. I had tried the FTP workout on Wednesday and could only hold my watts for 10 min the first interval and 5 min the second. Figured the surgery must have taken more out of me than I thought even though I felt fine. Two days of complete rest thursday/friday.
Saturday morning temps here are very similar to what I expect in Tempe, started the ride at 9am, 52 degrees with winds 10-15mph out of the north. Goal was .70 IF (145 watts) with VI of 1.02 on a 3 loop course with almost 1600ft of elevation gain. Followed my nutrition/hydration plan to the letter and came off the bike feeling very good
Loop#1 .68 IF VI 1.02 140 watts
Loop#2 .68 IF VI 1.01140 watts
Loop#3.685 IFVI 1.02141 watts
Total ride: 6:10:00 .68 IF VI 1.02141 watts TSS 270
Final numbers were not quite where I wanted them, but very happy with the ride overall.
Start of the run, temps were 66 degrees. Goal was 10:30 pace for 6 miles. Followed nutrition/hydration plan to the letter.
Mile 110:00
Mile 210:00
Mile 310:12
Mile 410:12
Mile 510:05
Mile 69:31
Felt great on the run...mild discomfort around one of the incision sites, but nothing I couldn't tolerate for another 20 miles!
@Steve -- Great race rehearsal. That had to be a huge confidence booster coming off of your appendix surgery. Sounds like you were consistent in you pacing, no surges, nailed your targets and followed nutrition. Sounds like Disciplined Execution to me. Way to go!
Wow Steve!!! Not just a great RR, but great recovery and focus from surgery!
Everyone sounds in pretty good shape and ready to roll, hoping to catch up with folks Friday and Sat. Anyone going to 4-keys friday, and swim on Sat?
Really enjoying the taper, and taking some extra rest as I have in the past. Swim Mon, Nothing yesterday, technique swim today, run thurs, long easy swim fri, easy ride sat. Then next week just the short and quick stuff. Trying to execute resting HARD!
Where and when is the Four Keys? Thursday night team dinner?
My week so far: Mon 4.5 hr bike, 30 min run. (Did RR a weeks ago, and did no biking over weekend), Tues did Monday swim, Wed.. did run "intervals". Plan: Thurs, bike intervals, maybe Tues swim. Fri, long run.. Sat/Sun...TBD based on weather, how I feel, but will for sure include Fri swim on Sun, and a 2-3 hour bike, trainer vs outside, plus a 30 minute brick.
@Al-the team dinner is at Buca di Beppo located at 3828 Scottsdale Road. Time is 6:00 pm (18:00 for the military types). I got the information through the IM AZ on the spreadsheet. The link should be on your training plan for this week as part of the admin workout. 4 Keys talk will be by the Powerbar Perform (formerly the Gatorade balloon at the swim start Friday at 10:30.
I saw that Coach Rich will be at the team dinner. That means that he will be coming to cheer the team on. Last year after the race at Rula Bula I thought that I heard him say that he will never come back to AZ. It was either the beers talking or maybe he meant racing, but I am glad he will be there to support the team. Very few coached at the races supporting their athletes.
RR#2 at our LBS computrainer lab with 3 EN athletes on a 2 loop version of the course, and a handful of other teammates racing...it was as fun as a 6 hour ride on a trainer could be. Felt pretty good on the bike, pushed a bit higher watts and felt good again on the run. BUT, I had *ahem* a gassy tummy which, because I was indoors I had to deal with differently than if I were outdoors! I got off the bike twice to refuel and use the restroom, and once for just fluids.
Two big take aways for me...1. Once again, I ran faster than I was supposed to. The run has been very solid for me this year, and I am more comfortable with the idea of hitting my goal time than ever on this run. BUT...how do I slow down the extra 40" I'm running too fast? I think perhaps the swim will help me, but I'm frustrated about not being able to run "stupid slow" off the bike.
2. I had two big races last year that I got serious rot gut on the bike. ITU Long course Worlds in Spain (horrible horrible pain) and IMFL. IMFL was to be my revenge race. Still had serious cramping, but I convinced myself it would fade and I could run (which happened in Spain) but no. It wasn't as severe, but lasted longer and followed me onto the run. I've had a great race at the 70.3 distance at Vegas (hot and hilly course) using perform and power bars/gels/salt. I had used infinate in the past, and Coach P convinced me in August to switch it up. I have trained only with Perform, powerbar and power gels since. Sooo, my question is should the gut rear it's ugly head again, how besides slow down and stop taking in the carbs for a bit should I handle it. Is Immodium ok? How about tums? Are there any adverse effects from said products? I know coke is supposed to do the trick, but it's never been magic for me. Any thoughts???
My bike is clean, pedals removed, and awaiting the party bus akaTBT! It gets very real for me when I leave my baby to be shipped! I may not get my swim in today, but I'll stretch out after my long run tomorrow (really, its all about getting in the bubble tub afterwards!) then Saturday a gaggle of us are riding in the lab again for the 2.5 our bike/brick. YIKES folks!
Looking forward to dinner on Thursday and meeting you all face to face!
In case anyone is looking for something fun to do on Friday, before the athlete dinner, Tribe Multisport is having their annual Slowtwitch Ironman Arizona Gathering at their store from 3:00-5:00. Many pros will be there to meet and their bikes will be on display. There is also a huge raffle - all proceeds go to charity - with some really great prizes. I won a set of race wheels last year.
Hey IMAZ racers...Bruce Thompson here. Sorry to hijack this thread but this seems like this is where all the posts are for IMAZ so I thought it more likely that you'd this here. I'm volunteering at the race this year so I can sign up for 2014. I'll fly into in Phoenix late Thursday night after the team dinner (too bad), have business meetings in Scottsdale on Friday and will be around all weekend. I'm staying at the Country Inn & Suites 808 N. Scottsdale Rd in Tempe. My cell is 847 951-3090. On race day, I'll be working T1 in the am and will be at the last aid station on the run course from 7-10 pm. You can be sure I'll be cheering for anyone in an EN kit while dispensing your favorite culinary treats. Then I'll head on over to the finish.
Anybody going for a final swim early Saturday am? I might bring my wetsuit and go for a swim before the volunteers meeting at 9 am. I will probably go for a run on Saturday afternoon and drive the bike course too. But if anyone needs any last minute Sherpa help with anything, give me a call. I'm happy to help and will have a car to run errands.
Finally, a friend from work who lives in Phoenix invited me to go to the Tribe Multisport event that Patricia mentions below. I'm going so I hope to see you there.
When did things all of a sudden get so busy? Feels like the time between Sunday and today has flown by . Here are the highlights from my RR#2:
Left home at 9am to ride 8, 14 mile loops. The wind was whipping (12-16mph with gusts over 20) and temps in the low 40s. With the luck I have been getting on my RRs (remember RR #1 on trainer bc of rain, eek) it was no different this time around but instead of rain it was winds from all directions-the strongest being the headwinds on my climbs. I was concerned a number of times with the cross winds as I am a lighter rider and felt like I was going to be blown off my bike into the nearest ditch. In hindsight, I think it was a smart idea to loop close to home so many times just in case. I had many conversations with myself throughout the day and just kept the head down and focused on my HR and nutrition. I completed the 112 in just over 6:30, definitely not the time I was expecting or was pleased with. I realize I went over the "6 hour" ride time, but after staying in my box for that long in those conditions, I wasn't going to stop at anything less than 112. On a positive, my nutrition was spot on. 3 24oz bottles of Perform, 3 20oz bottles of Perform and alternating 3 blocks of Margarita & BlackCherry Clifblocks every 30 minutes. Yay, no stomach issues at all. Had 2 quick port potty stops at the 2hr mark and 4hr mark. I kept my HR steady at 125, but plan on racing around 130.
Off the bike, I too fell victim to what most of you guys are saying about not being able to run the recommended "stupid" slow. To offset my moving pace, I would stop at the mile markers and walk to get my per mile pace where it should be. It actually felt good doing this and I wonder if this may be a good strategy for the race?
All in all, I am very pleased to have completed 112 miles (outside!) & 6 mile run for the first time. Im finally feeling good about this race and being able to complete it...most importantly in one piece.
Looking forward to meeting everyone in person…best of luck in your final week of training
@Danielle-Your strategy was going to be mine. I see no other way but to walk and try to start off again at stupid slow pace til I get it right. @ Steve-great race report
I had an extra day off yesterday so added an extra run -nailed my z2 paces and everything feels great-consistent stretching program of hip flexors and careful attention to form is paying off. I have yet to nail the negative split in a marathon so will really try to follow my prescription above and walk if I have to in the first 6 miles.
Also had a lesson in my coach's endless tank-i have been working on really using core and snapping hips with body rotation-found out now I am kicking too hard (water was hitting the ceiling). Swimming will Always be... a work in progresss
@Danielle, it sounds like a successful RR given the conditions I wouldn't worry over times, its more about pacing it right and getting the nutrition right, which you did!
Yes the EN running method is to plan on taking a short walk every mile /aid station. Usually 30 steps, but time is up to you. Adjust your pacing for the rest of the mile to include the time of the walk into your goal pace. So last year I ran 9min/mi including ~15-30 sec walk each stop, so I ran @ 8:30ish pace to meet the 9:00 objective. The walking works, even just a short one, and it helps ensure you are getting your nutrition in, and cooling down. In the IM run, almost EVERYONE walks whether they want to or not, I think its much better to factor in a short walk rather than spend lots of time walking at the end!
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@Betsy, laparoscopic procedure. My surgeon, who also happens to be a runner (so he gets it), said back to "normal person" activities in a couple days and that I should be good to go for IMAZ. He found it funny that my only question during the surgery "risks" discussion was "How will this effect my ironman in 3 weeks?" So lazy week-end, no swimming for a week, and probably light/reduced workouts next week. Hope to be back to speed for the RR on Sat.
Great early swim & run with my Trish Marshall!!! Thanks for getting my arse out and about . Been working on Iron Math the rest of the evening. My head hurts worse than my body! Everyone on this thread is so together, thanks for all the info everyone posts regarding the course.
http://www.independent.com/news/2012/jun/23/olympic-mettle/
@Al, thanks for the encouragement. When I first got the diagnosis from my PCP, he said 3 weeks before normal activities, which was very disappointing. At that point I thought my only participation at IMAZ was going to be as my wife's sherpa! But after talking with my surgeon, I'm feeling good about racing. Probably won't be quite as sharp as I would like, but glad the season isn't going to end like I had originally thought!
Did my Race Rehearsal today.
Second Race Rehearsal. Had a great first race rehearsal a few weeks back. Today was good except for a mechanical bike issue that cut my bike short. Also have changed from riding by HR to Power since last rehearsal.
Friday Night Goal was a race rehearsal Swim of 4200 Yards
Swam 3750 Yards in a 25 yard pool in 1:03:18 which amounts to 1:41/100 yards or a 1:11 if I had swam the same pace for the full distance. Swim was cut short as masters session was only an hour.
Saturday Goal was to bike 6 hours or 112 miles whichever came first and then run 6 miles at LRP + 30 sec /mile (8:58 + 30 sec) and practice race day nutrition plan.
Awoke 3:45 and had the Core Diet breakfast and then tried to go back to sleep
Started the bike at ~7:45AM. Was 45 degrees and dry. Bike cut short when I shreaded a 1.5 inch gash in the side wall of my rear tire shortly after 4 hours into the ride, attempted flat repair but flatted again 10 minutes after changing. Walked the 2 miles back to the car as I wasn't equipped for this type of repair.
Last RR was HR with goal of HR 125-130
This RR FTP is 256 and chose .70 IF or 179 watts. Each lap was 18.67 or 1/6 of IM distance
Lap 1 1:00:39 18.5mph HR 119 Cad 78 Pnorm 184 Pavg 177 Gradual ascent of 500 feet over this lap
Lap 2 57:27 19.5mph HR 120 Cad 80 Pnorm 179 Pavg 173
Lap 3 59:33 18.9mph HR 123 Cad 82 Pnorm 181 Pavg 177
Lap 4 57:47 19.4mph HR 127 Cad 84 Pnorm 191 Pavg 182
Lap 5 19:54 only 5.95 miles HR 129 Cad 78 Pnorm 201 Pavg 182
Rear Flat, Tube changed and then flatted in 5 minutes, sidewall tear not repairable
Total: 80.6 miles 4:15::27 18.9 mph HR avg 123 Cad 81 Pnorm 184 Pavg 177 VI 1.04 IF .718
Nutrition: Followed same nutrition as race rehearsal 1. Feel good about plan for IMAZ.
Run: Had longer transition then planned due to walking my bike 2 miles back to the car.
Lap 1 8:34 HR avg 128
Lap 2 9:06 HR avg 128
Lap 3 9:14 HR avg 128
Lap 4 9:07 HR avg 130
Lap 5 9:14 HR avg 127
Lap 6 9:13 HR avg 127
Total 6 miles 54:18 HR avg 128
Overall: Prior to the tire issue the day was going just as I hoped and for only having a power meter for a week felt pretty good about keeping my power somewhat steady. Learned a lot just from that ride. Dropped the bike off at LBS for final race tune up. Feeling confident that I am going to have a great first ironman.
Hope everyone else had a great race rehearsal
Thanks,
Jason Brandt
Steve! Yikes! So glad you'll be able to race IMAZ, and that you are doing well!!!
Jason, you put together a great day especially with the flats and new power info! It took me forever to become a little better versed in all the info power can give you (helps being in da haus!) and you're rocking it first ride out!
I had two flats myself yesterday on my 4.5 hour ride, 40' brick workout. BUT...riding at our shop meant I had no worries about fixing them myself! I was so glad I wasn't out in the wind and cold needing to do that with my limited skills.
Got a text from a friend asking about taper madness. I texted back the last few days training...and he got it...not quite in taper yet!
RR #2 next week! Looking at the end of the big weeks! Whooo Hooo!
@Jason, bummer about the mechanical difficulties during the RR#2, but kudos to you for putting up some great numbers on the miles you covered. You are going to do great inAZ!
All you guys and gals that did your RR#2 on the course this past weekend....please post, I'm anxious to hear how it went
Friday 10 mile run
Saturday 13 mile run
Sunday 113 miles cycling race rehearsal; 20 min transition run
Monday 4,500 meter swim as 18 x 250m (15")
Looks like everyone's final RRs are going great. Big thanks to those who rode the course last week-end and shared their experience...feels like I'm getting a free race recon! Sitting around the house these last 4 days is driving me nuts
...going to venture out for an easy ride today and maybe a short run tomorrow and see how everything feels. I have a double shift at the firehouse Thursday/Friday, then headed out for my final RR Sat morning! Will post results Sunday.
Hey gang!
Thought I would follow-up with everyone re: RR #2 out in Arizona. All-in-all, definitely worth the trip and effort to get out there and ride the course, scope everything out for race day and logistics, and meet other awesome EN teammates!
@Betsy- Thanks so much for stopping to offer to help me during my never-ending flat debacle! Way to continue to rock through the gearing issues. Thanks for sharing your Feed Zones portable with me! Yours definitely taste better than mine; I think it might be the extra chocolate?
@Patricia - Thanks to you as well for the assist while I was sidelined with the flats! It was great meeting you and your hubby for dinner and the great conversation. Send/post some pics of that Corvette!
@David - Saw you go blazing by me once in the opposite direction. Was temporarily knocked around a little bit with the sonic boom that was following your bike! I am very sympathetic to your tire/tube woes on Saturday!
Recap and Lessons Learned from RR #2 in Arizona:
- Ended up being a long/big training weekend for me! Did the 112 mi ride/5 mi run on Saturday, 16 mi run on Sunday, then 4000m swim on Monday.
- The Beeline Hwy is awful (at least the shoulder anyway)! There was so much debris! I've biked a lot of roads over the years, and this was definitely one of the worst. I really wanted to pay attention to my numbers while on the ride, but was so distracted by concentrating on where to ride to dodge and weave to miss the debris that I didn't get a chance to look at the Garmin much. The times I did, I ended up hitting debris.... At one point, the Beeline looked like the opening scene of "Saving Private Ryan"! There were bikes and bodies repairing flats all over the place! The Sag guy that ended up helping me said he had repaired over 30 flats that day prior to getting to me. No doubt he had more to get to. So, on the positive side, got the chance to just "feel" the bike and go on my RPE which was fun. Looks like I may have gotten a flat right around the same spot David did (multiple times). I got the flat on the end section of the downhill of the Beeline on my second loop, and that's where the fiasco started. Changed the tube, but then my first CO2 cartridge blew off because the inflator was not properly placed. Then, tried to inflate again, except the presta valve end broke off in the inflator! You've got to be kidding me!! Nice guy from Tribe multisport stopped to help, gave me a new CO2 and inflator and he had a spare presta valve (mental note to self). Inflated tube, only to see that the tire had come off the rim slightly and was now bulging. Deflate tube, try again. Now, all set with new tube, etc. I roll another 3 miles or so to next aid station, only to see that the tire is slightly deflated. No big deal. Grab air pump and get back up to 110psi. Roll another mile or so, same tire now flat again. You've got to be kidding me!! Now suspect that the Zipp valve extender and/or replacement presta valve may have a problem, or that I still have something stuck in the tire. I don't have a spare tube with removable core anymore, so have to wait for sag support. And wait. And wait. And wait. Super nice guy comes, we cannibalize another tube from someone else's flat earlier that day, pump up, off I go. I get about 2 minutes down the road...flat again. You've got to be kidding me!! I call the ride leader, explain to him what's happening to me. He comes and picks me up with my bike, drives me to my hotel (very close to ride start). I run in, swap out all tires and tubes (I had lots of spare parts with me), head back out the door good as new. Ended up finishing another loop of the course and then a little extra to get to 112 for the day. I ended up riding on the road (not the shoulder) for my last loop on the Beeline. Didn't care if I got hit or not at that point, just wanted to make sure I didn't flat anymore! Not sure how much meaningful data I ended up getting since I had so much start and stop and missed out on the cumulative fatigue, but clock time for the 112 was 5:22, VI = 1.03, TSS = 223, IF = .633, Ave Power = 188, HR = 131, Cadence = 88. Hopefully that means I'll be close to my 5:30 goal time on race day.
- Ended up running 5 miles at the end of the bike on Saturday. At that point I was mentally wiped. What should have taken me 6.5 hours that day extended out to 10+. Nutrition got thrown off, stuck out in the heat longer than I expected, etc. The Tribe guy was suggesting that I just call it a day when he saw me stuck for the third time on the bike, and I had considered it. However, I ended up getting mad at my situation and noted that, on race day, I would never ever give up on completing what I set out to do so today would be no different. Just had to persevere and know that I would finish at some point. The 5 mile run was nice. Along a chunk of the run course.
- Sunday did the 16 mi on the run course. This was huge for me. Felt good, was able to scope out most of the run course, marked key landmarks that I'll use on race day, and stopped briefly twice to scope out the swim course and look at my start position and navigation (thank you Patricia for the advice!!). Finished in 2:28, spot on for race pace goal.
- Landed back in VA late Sunday night, only to find out that the airline had lost my bike and wheel bag.... Needless to say, I didn't sleep on Sunday. Got the call on Monday morning that the bike and wheels had arrived so I jammed out to the airport and picked up my trusty steed and all is okay. For you parents out there: ever had that panic stricken moment where, for a brief second, you aren't sure where your kids just went in a crowded mall, etc? That was my feeling all of Sunday night. Good times!
- Monday's swim went well and just like the other RR swims. I've now swam the 4K twice, straight through at 55:xx. Then, took Al's suggestion and broke up the 4K swim into chunks instead of going through the monotony of straight through again. Swam 4 x 1000m, 30 seconds in between each one. Hit 14:17, 14:08, 14:05, 13:57. HR at the end was 122bpm, so felt like I swam smooth and relaxed.
THINGS I WILL BE CHANGING FROM MY ORIGINAL GAME PLAN:
- I was going to race with my FLO90 rear disc (wheel plus Aerojacket). However, it was a huge pain to repair the flats with the disc on, and the bike got a little squirrely towards the end with the wind. Not sure how much aero savings I'm getting there, so I think I'm just going to go with my FLO60/90 setup and bag the disc. Thoughts anyone?
- I was going to race with latex tubes, which is what I was using on Saturday. However, now thinking I may switch to butyl and hope that it gives me a little extra resilience to avoid a flat. Granted, we won't be relegated to the shoulder on race day (STAY OFF THE SHOULDER ON THE BEELINE, EVEN IF THEY CLEAN IT) but want to play it safe. Thoughts anyone?
- Will be increasing my hydration/fluid intake over what I had planned on. Man, was it arid out there! Northern VA peeps, be forewarned! The air is incredibly dry. I was not used to it. Felt like the moisture was just being sucked out of my skin. Had enough grit and dust in my mouth to make chalk out of it and write "SOS" on the road so the sag guy could find me. Went through more fluid than planned on Saturday and I think that also ended up saving my day (and Betsy's Portable!). I am bumping up my nutrition/hydration for both the bike and run, and will increase my S! Caps intake.
OTHER THOUGHTS:
- This was the first time I had ridden/run with an EN tri top on. I know I didn't look it, but boy did I feel like a pro out there! Not sure if it was the surroundings, anticipation of the race, etc, but the tri top (over my other apparel) definitely makes you feel fast.
- So glad I ended up booking a place with a full kitchen. I'm very relegated to what I eat, so I had already planned on cooking/eating my own stuff to control the days leading up to the race. However, didn't get a chance to do that as much this time around and so I ate stuff (not bad for you) that I don't typically eat and felt a little "off". Will stick with my nutrition game plan for the days leading up to race and will be set.
- The run course is flat and pretty much all concrete (not asphalt like a road, so harder surface). There are rollers (the squiggly lines on the North side of the lake) leading out to Mile 2 turnaround that are slight uphills, but they don't last long. However, they may seem bigger than they are the second time around. Mental note to watch HR here. The hill going up N. College and up Curry is moderate, but not long. Mental note not to run on the side of the road on Curry! It has an annoying slant to it, which may be problematic the second time around and/or when fatigued. Best to run on sidewalk or middle of road (if possible). The downhill on Lakeview drive is good and is a good time to regain lost time on Curry hill. Don't back off here and "rest".
- As others have mentioned, the grade going out on the Beeline is not big. HOWEVER, coupled with a headwind, it will make for a long day if you don't stay "in your box" and stay disciplined. In looking at the historical weather data for that time of the morning out there through Novembers, it is a strong possibility that there will be an ENE wind, 4-5mph (which is a headwind up Beeline) on race day. You never know what Mother Nature will throw at you on race day, but just a head's up here. Like David mentioned, the downhill on the Beeline is fun (saw 38 on my Garmin at one point) and so just have the mentality up Beeline that the bike will come back to you on the downhill.
Sorry for the long post for those of you who managed to make it this far! Hope everyone's training is going great!
@ Wolf: strong swim and run after the bike debacle Saturday!
Of note, we run on the sidewalk up the hill on Curry on race day.
Had tried to finagle my RR#2 for this past Wed, but my 4 year got sick and I had to stay home with her (as my husband was traveling all week). So, I will be out on Sunday for my final RR. The weather is looking to be fair (55 highs and sun) so I should have no reason to ride the trainer this time around. The winds are predicted to be around 13-16 mph, which will be good practice for the potential winds of AZ.
Today, I swam my RR and was very happy to shave 2 minutes off my previous RR a few weeks ago. 4000m straight in 1:14. I thought the 400m fast in the begining was going to come back and haunt me later in the swim, but surprisingly I was able to find my rhythm and swim the rest with no issues. Al, based on my pool swim times, I would be interested in getting your perspective on where you think I should position myself? As a note of reference, i swam my last 2.4 mileOWS (with a wetsuit) in 1:08.
Hope everyone is well...taper is almost here!!!
Nailed the long run today, 12.6 mi/1:46, with the MP sets as prescribed. This was preceeded by Tuesday's swim session, which showed marked improvement in my times for the 500s. I'm feeling god about my swim and run readiness.
@ Danielle - if you can do 1:08 for 2.4 mi OWS, that's your goal for this race, right? No need to hold back as long as you follow EN dogma: "Swim as fast as you can while still holding form." There's two parts to that: (1) this is a race, and you shouldn't lolligag any part of it; and (2) making sure you hold form is the means to keep yourself in check, just like watts on the bike and pace on the run.
Just did my last ride on the Beeline Highway before race day. Good news - it's been swept! It's still not perfect because it's still a desert highway and part of it is adjacent to a dump, but the trash that turned the shoulders into a war zone last week-end is gone. Today would have been a great day for an RR - temps were lower than last week-end, although the wind was still blowing (again, it's still the desert). Turning my bike in to Tribe for final tune-up and race wheel installation and then headed for a long OWS before starting the long awaited taper. Watching the final EN racers at IMFL cross the finish line gave me a boost of motivation last night, not to mention seeing the 83 year old finish. Looking forward to seeing everyone in less than 2 weeks - stay healthy and travel safe!
I got my bike back from its overall wednesday-new SRAM 10 speed RTC shifters and cables, new chain (mechanic couldn't believe how stretched mine was), tune up and new clips on shoes. I don't change wheels and my continental 4000 tires I put on for Ks HIM are good to go I was told-so bike should be ready. And I changed from profile aero bottle to torpedo system and am very very happy.
I also did week 17 long run this week. I split it up doing one set in early am-hit z2 30 min easily. Then 2sets starting at sunset in pm-I was 15-20 sec off z2 but will accept that since I'm sure any Vdot test in pm would be slower.
Walt-great RR recap!!
RR#2 - 8 days post appendectomy
Went into the day very unsure. I had tried the FTP workout on Wednesday and could only hold my watts for 10 min the first interval and 5 min the second. Figured the surgery must have taken more out of me than I thought even though I felt fine. Two days of complete rest thursday/friday.
Saturday morning temps here are very similar to what I expect in Tempe, started the ride at 9am, 52 degrees with winds 10-15mph out of the north. Goal was .70 IF (145 watts) with VI of 1.02 on a 3 loop course with almost 1600ft of elevation gain. Followed my nutrition/hydration plan to the letter and came off the bike feeling very good
Loop#1 .68 IF VI 1.02 140 watts
Loop#2 .68 IF VI 1.01 140 watts
Loop#3 .685 IF VI 1.02 141 watts
Total ride: 6:10:00 .68 IF VI 1.02 141 watts TSS 270
Final numbers were not quite where I wanted them, but very happy with the ride overall.
Start of the run, temps were 66 degrees. Goal was 10:30 pace for 6 miles. Followed nutrition/hydration plan to the letter.
Mile 1 10:00
Mile 2 10:00
Mile 3 10:12
Mile 4 10:12
Mile 5 10:05
Mile 6 9:31
Felt great on the run...mild discomfort around one of the incision sites, but nothing I couldn't tolerate for another 20 miles!
Wow Steve!!! Not just a great RR, but great recovery and focus from surgery!
Everyone sounds in pretty good shape and ready to roll, hoping to catch up with folks Friday and Sat. Anyone going to 4-keys friday, and swim on Sat?
Really enjoying the taper, and taking some extra rest as I have in the past. Swim Mon, Nothing yesterday, technique swim today, run thurs, long easy swim fri, easy ride sat. Then next week just the short and quick stuff. Trying to execute resting HARD!
My week so far: Mon 4.5 hr bike, 30 min run. (Did RR a weeks ago, and did no biking over weekend), Tues did Monday swim, Wed.. did run "intervals". Plan: Thurs, bike intervals, maybe Tues swim. Fri, long run.. Sat/Sun...TBD based on weather, how I feel, but will for sure include Fri swim on Sun, and a 2-3 hour bike, trainer vs outside, plus a 30 minute brick.
@Al-the team dinner is at Buca di Beppo located at 3828 Scottsdale Road. Time is 6:00 pm (18:00 for the military types). I got the information through the IM AZ on the spreadsheet. The link should be on your training plan for this week as part of the admin workout. 4 Keys talk will be by the Powerbar Perform (formerly the Gatorade balloon
at the swim start Friday at 10:30.
I saw that Coach Rich will be at the team dinner. That means that he will be coming to cheer the team on. Last year after the race at Rula Bula I thought that I heard him say that he will never come back to AZ. It was either the beers talking or maybe he meant racing, but I am glad he will be there to support the team. Very few coached at the races supporting their athletes.
Everyone sounds like they are feeling ready!
RR#2 at our LBS computrainer lab with 3 EN athletes on a 2 loop version of the course, and a handful of other teammates racing...it was as fun as a 6 hour ride on a trainer could be. Felt pretty good on the bike, pushed a bit higher watts and felt good again on the run. BUT, I had *ahem* a gassy tummy which, because I was indoors I had to deal with differently than if I were outdoors! I got off the bike twice to refuel and use the restroom, and once for just fluids.
Two big take aways for me...1. Once again, I ran faster than I was supposed to. The run has been very solid for me this year, and I am more comfortable with the idea of hitting my goal time than ever on this run. BUT...how do I slow down the extra 40" I'm running too fast? I think perhaps the swim will help me, but I'm frustrated about not being able to run "stupid slow" off the bike.
2. I had two big races last year that I got serious rot gut on the bike. ITU Long course Worlds in Spain (horrible horrible pain) and IMFL. IMFL was to be my revenge race. Still had serious cramping, but I convinced myself it would fade and I could run (which happened in Spain) but no. It wasn't as severe, but lasted longer and followed me onto the run. I've had a great race at the 70.3 distance at Vegas (hot and hilly course) using perform and power bars/gels/salt. I had used infinate in the past, and Coach P convinced me in August to switch it up. I have trained only with Perform, powerbar and power gels since. Sooo, my question is should the gut rear it's ugly head again, how besides slow down and stop taking in the carbs for a bit should I handle it. Is Immodium ok? How about tums? Are there any adverse effects from said products? I know coke is supposed to do the trick, but it's never been magic for me. Any thoughts???
My bike is clean, pedals removed, and awaiting the party bus akaTBT! It gets very real for me when I leave my baby to be shipped! I may not get my swim in today, but I'll stretch out after my long run tomorrow (really, its all about getting in the bubble tub afterwards!) then Saturday a gaggle of us are riding in the lab again for the 2.5 our bike/brick. YIKES folks!
Looking forward to dinner on Thursday and meeting you all face to face!
Hey IMAZ racers...Bruce Thompson here. Sorry to hijack this thread but this seems like this is where all the posts are for IMAZ so I thought it more likely that you'd this here. I'm volunteering at the race this year so I can sign up for 2014. I'll fly into in Phoenix late Thursday night after the team dinner (too bad), have business meetings in Scottsdale on Friday and will be around all weekend. I'm staying at the Country Inn & Suites 808 N. Scottsdale Rd in Tempe. My cell is 847 951-3090. On race day, I'll be working T1 in the am and will be at the last aid station on the run course from 7-10 pm. You can be sure I'll be cheering for anyone in an EN kit while dispensing your favorite culinary treats. Then I'll head on over to the finish.
Anybody going for a final swim early Saturday am? I might bring my wetsuit and go for a swim before the volunteers meeting at 9 am. I will probably go for a run on Saturday afternoon and drive the bike course too. But if anyone needs any last minute Sherpa help with anything, give me a call. I'm happy to help and will have a car to run errands.
Finally, a friend from work who lives in Phoenix invited me to go to the Tribe Multisport event that Patricia mentions below. I'm going so I hope to see you there.
Left home at 9am to ride 8, 14 mile loops. The wind was whipping (12-16mph with gusts over 20) and temps in the low 40s. With the luck I have been getting on my RRs (remember RR #1 on trainer bc of rain, eek) it was no different this time around but instead of rain it was winds from all directions-the strongest being the headwinds on my climbs. I was concerned a number of times with the cross winds as I am a lighter rider and felt like I was going to be blown off my bike into the nearest ditch. In hindsight, I think it was a smart idea to loop close to home so many times just in case. I had many conversations with myself throughout the day and just kept the head down and focused on my HR and nutrition. I completed the 112 in just over 6:30, definitely not the time I was expecting or was pleased with. I realize I went over the "6 hour" ride time, but after staying in my box for that long in those conditions, I wasn't going to stop at anything less than 112. On a positive, my nutrition was spot on. 3 24oz bottles of Perform, 3 20oz bottles of Perform and alternating 3 blocks of Margarita & BlackCherry Clifblocks every 30 minutes. Yay, no stomach issues at all. Had 2 quick port potty stops at the 2hr mark and 4hr mark. I kept my HR steady at 125, but plan on racing around 130.
Off the bike, I too fell victim to what most of you guys are saying about not being able to run the recommended "stupid" slow. To offset my moving pace, I would stop at the mile markers and walk to get my per mile pace where it should be. It actually felt good doing this and I wonder if this may be a good strategy for the race?
All in all, I am very pleased to have completed 112 miles (outside!) & 6 mile run for the first time. Im finally feeling good about this race and being able to complete it...most importantly in one piece.
Looking forward to meeting everyone in person…best of luck in your final week of training
@ Steve-great race report
I had an extra day off yesterday so added an extra run -nailed my z2 paces and everything feels great-consistent stretching program of hip flexors and careful attention to form
is paying off. I have yet to nail the negative split in a marathon so will really try to follow my prescription above and walk if I have to in the first 6 miles.
Also had a lesson in my coach's endless tank-i have been working on really using core and snapping hips with body rotation-found out now I am kicking too hard (water was hitting the ceiling). Swimming will Always be... a work in progresss
@Danielle, it sounds like a successful RR given the conditions I wouldn't worry over times, its more about pacing it right and getting the nutrition right, which you did!
Yes the EN running method is to plan on taking a short walk every mile /aid station. Usually 30 steps, but time is up to you. Adjust your pacing for the rest of the mile to include the time of the walk into your goal pace. So last year I ran 9min/mi including ~15-30 sec walk each stop, so I ran @ 8:30ish pace to meet the 9:00 objective. The walking works, even just a short one, and it helps ensure you are getting your nutrition in, and cooling down. In the IM run, almost EVERYONE walks whether they want to or not, I think its much better to factor in a short walk rather than spend lots of time walking at the end!