It's been a great year of camps riding and learning with you. I need to thank you for all the good advice you've shared this year, and for the extra support just before the race concerning my family stress. It was very much appreciated.
It was pure awesome to see you hammering and FOCUSED on the run. I had planned to join the gang and hear war stories at Casey's but when Cathleen hadn't come home from the med tent, I wasn't going anywhere till I saw my sister from another mister!!!
Congrats to you on a great day, hard earned and well deserved. Enjoy the spoils of your race in Kona!!! (((HUGS)))
Wow, fantastic feedback from so many of you...and some questions as well...THANKS for your support and leadership. It's my dirty little secret that I have such an awesome group of supporters, peers, training partners and trigeeks to make me my best!
I will try to answer some of the questions, but if i miss any please let me know:
@Al, my HR was very low...in the low 130s. Mr Tallo suggested holding an HR for the first six miles closer to the actual bike HR. It wasn't my intent pre-race but when I was in the race it was where I was at. To be clear, I had my watch set NOT to show me splits and I ignored the lap alerts...that shit doesn't matter to me when I feel good and my HR is good. The last 10 miles it started to come up when I got "serious" with the run when passed...but it was never in the red zone. Sorry, wish I knew more!
@Jeremy, my previous NP efforts for Ironman were in the 220 range, for years, including sub-5 at IMTX. See the mini table below. Based on this stuff....good research for Kona, my numbers don't change much but my performance in Kona is clearly an outlier on the run where my engine simply overheats on the run by the time I hit Palani at Mile 10 and I have to drop the pace to continue to function...hmmm...
2011 IMLP Bike: 232 NP | .714 IF | 1.06 VI | ??? AHR | Run = 3:22 2011 IMHI Bike: 228 NP | .701 IF | 1.07 VI | 133 AHR | Run = 3:36 2012 IMTX Bike: 221 NP | .679 IF | 1.04 VI | 133 AHR | Run = 3:15 2012 IMHI Bike: 239 NP | .736 IF | 1.05 VI | 134 AHR | Run = 3:55 2014 IMMT Bike: 242 NP | .745 IF | 1.03 VI | 130 AHR | Run = 3:18
Comments
It's been a great year of camps riding and learning with you. I need to thank you for all the good advice you've shared this year, and for the extra support just before the race concerning my family stress. It was very much appreciated.
It was pure awesome to see you hammering and FOCUSED on the run. I had planned to join the gang and hear war stories at Casey's but when Cathleen hadn't come home from the med tent, I wasn't going anywhere till I saw my sister from another mister!!!
Congrats to you on a great day, hard earned and well deserved. Enjoy the spoils of your race in Kona!!! (((HUGS)))
I will try to answer some of the questions, but if i miss any please let me know:
@Al, my HR was very low...in the low 130s. Mr Tallo suggested holding an HR for the first six miles closer to the actual bike HR. It wasn't my intent pre-race but when I was in the race it was where I was at. To be clear, I had my watch set NOT to show me splits and I ignored the lap alerts...that shit doesn't matter to me when I feel good and my HR is good. The last 10 miles it started to come up when I got "serious" with the run when passed...but it was never in the red zone. Sorry, wish I knew more!
@Jeremy, my previous NP efforts for Ironman were in the 220 range, for years, including sub-5 at IMTX. See the mini table below. Based on this stuff....good research for Kona, my numbers don't change much but my performance in Kona is clearly an outlier on the run where my engine simply overheats on the run by the time I hit Palani at Mile 10 and I have to drop the pace to continue to function...hmmm...
2011 IMLP Bike: 232 NP | .714 IF | 1.06 VI | ??? AHR | Run = 3:22
2011 IMHI Bike: 228 NP | .701 IF | 1.07 VI | 133 AHR | Run = 3:36
2012 IMTX Bike: 221 NP | .679 IF | 1.04 VI | 133 AHR | Run = 3:15
2012 IMHI Bike: 239 NP | .736 IF | 1.05 VI | 134 AHR | Run = 3:55
2014 IMMT Bike: 242 NP | .745 IF | 1.03 VI | 130 AHR | Run = 3:18