Michelle Swanson's IMLP Race Executions Plan
Objectives:
Finnish first Ironman with a smile
Stay in my box
Today is about finishing not the finishing time.
Enjoy as many moments of my first IM as possible
Thursday- Arrive in LP 2-3pm
Register - Conference Center bring Photo Identification • USAT card
Meet Parents Drive to rental in Keene
Team Dinner - Crowne Plaza Resort & Golf Club LP Grandview Room
101 Olympic Dr LP 5pm drinks,
6pm Buffet Dinner
Friday 7:30 am Swim followed by FB “Meat” & “Greet” breakfast
Recon Bike - ride Keene- Mark at bottom waiting for me
Family Time
Afternoon/evening
Prepare T1/2, SN, DC bags( rewards for bags)
Saturday Sleep in, big Breakfast, lunch( no fiber)
Drop off Bags, check in bike ( in the AM)
Walk /review swim to T1 for bag locations Take pictures of bag locations
Review plan for Bike to Bag to tent to Bike out
Review plan from bike to bag to ten to Run out
Feet up Knit and visit family rest of day
No caffeine after 2pm
Review bags/ nutrition in fridge
Can put timing chip on if it will not bother me during sleep
To bed early
Sunday: 3am wake up
Applesauce GUCAN, Banana, coffee
Dress: HR strap
EN tri top swim shorts
Timing Chip on left foot
Tape toe
warm clothing overtop
Amino Acid tables for 30 min prior/water
Stinger Gel for second loop of swim
Tattoos EN / (Write numbers on arms with sharpie at home?)
Watch band/watch- wear watch on wrist for full race if possible
Take nutrition from fridge put in SN bags with coolers
Swim bag
Leave for LP at 4:30am arrive at 5am
Enter Transition area:
Mount computer , pump tires,
Check Tbags, make any final adjustments
Team Picture
Final family Hooplah
Head to Swim area for warm up, Prep for swim/ hand off final items to Mark
Race Execution Plan
Swim: 120-130 Corral. Swim - calm fluid strokes, maintain form
Gel at end of first loop.
T1 Light Jog
Grab T! bag
Dry off
Put biking shorts on
lub shorts generously
Armwarmers and any additional clothing as needed
Put Amino Acid pills in left pocket/ salt tabs in right
Re-do tap on toe if needed
Glide on feet
Shoes on
Walk to bike while putting helmet, gloves and sunglasses on
press start button on Garmin for Bike
Walk to mount, calmly mount bike, breath, proceed
Bike: Use caution on the down hills at start. Keep in my Box
Keep close eye on HR for Keene climb
Be calm on Keene decent. Keep to right feather breaks as needed. Focus only on 4f
perimeter around me. Do not worry about what's going on in front or behind that!
Reward yourself each chapter of bike completed
Z1 till mile 36 but still be cautious and keep in Z1/Z2
Feuling every 10min Amino Acid/ drink of GUCAN
Feuling every hour or half or as needed salt tab/ Cal/Mag
In areo whenever possible/ head down
Easy on hills use gears on and in between hills
Stop to use portapotty as needed - at least once per loop
Enjoy the ride, its your first IM bike not your first 112miles Thank volunteers! Smile because you’ve so totally got this!
T2 Breath calmly dismount bike
If you put watch on bike post remember to take off and re attach to wrist!hand
Hand bike to volunteer- thank them
Walk to pick up T2 bag, walk to change tent take glasses, helmet and gloves off
Put on running shorts
Apply chamois cream to shorts
Wip feet clean re-do tape toe if needed put lots of glide on feet
Sock, running shoes, tie
Put hat on
Grab nutrition bag/bottles/ plastic bag for ice
Change watch to run
Pee on way out if needed
Run: REALLY WATCH PACE AT START!!!
Z1+ 30 per mile! for at least the first 6miles
Wait till mile 2 to take GUCAN/ Amino Acid/ salt tab/cal/ mag
Then refuel every 2 miles with a water in between
Walk 30 steps every mile at end of add stations
This is your reward for running in between - Give thanks to yourself and all the volunteers
Refuel at special needs get your reward! you earned it!
Use out and back along Mirror Lake as your gratitude lane- give thanks
Mile 18 re -evaluate if possible to increase pace do so but only a little
leave room for increase at mile 24-26
Smile, enjoy being on this course with all the other athletes! use all the positive energy from spectators and family cheering! This is your first IM marathon- not your first marathon. You so totally got this
If need to dig deep- Remember the finishers last year who did not quit but finished regardless of time! if they could push through the pain so can you!!!!
Finish: Slow down coming into finishing chute. Look around, smile, wave, take in every second
listen for Mike calling your name. Give thanks for the amazing day you had!
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Comments
I like your top 4 objectives - I will borrow them since this is my first IM too.
Also, I am staying in Keene too.
Are you skipping the 4Keys talk on Friday?
Otherwise, looks really good, Michelle.
Oh...don't forget to text Coach P that you're back after the bike leg
I totally agree with Don, that the 4 objectives are a great way to set the tone for the day. Totally enjoy it and do not let any one thing get you overwhelmed.
Yes, it is an "IM-Marathon" and not a "Marathon" I think that is a great thing to remember. As RnP preach, it is about not slowing down.
Good luck on Sunday.
Michelle,
Really enjoyed meeting you at Camp! Nice plan also! 4KEYS is a great meeting to get your head on straight as the team eludes.
Also, take that plan and stamp Patience and Discipline all over it. Hard to mess things up during this long day if you execute like you have been trained with Patience and Discipline as the back drop.
See you Thurs!
SS
Finishing on the Olympic Oval is awesome! you're gonna love it!