RR #1 leading up to St George
I did my race rehearsal and have to say I think the fitness I rolled over from last year really is playing key here....anyway I hope... 
Swim:
I have really been working hard on my swim/stroke since October. Swimming around 13-15,000 yards a week and it is paying me back.
- 4200 yards in 1:11. Note the 1:11 was stopping and grabbing a quick sip of water. The pool is ket at 82 so was over heating a little. I am happy with the time.
I worked the night before at the fire station therefore got ~ 3 hours of sleep. We often sleep most nights but not this night.
My plan was to try and keep the first 30 minutes around .65 and then .7-.72 intensity the rest of the way. I found the hilliest area in eastern polk county I could find and it was still under 4,000 feet of climbing. Went with 8 other people whom all but one pulled off after 50 miles. Randy Pickard from EN rode the remainder of the ride with me...Note this was his first century ride and did well despite some back pain he developed.
Calories: Note I have been struggling for some reason around the 4.5 hour mark with some dizziness and weak feeling......
Infinite: 270 calories per hour
Roctane and GU Chomps as emergency back ups
Short story:
Bike-felt great coming off but was really worried d/t the fact I have never did 100 miles this fast in my life so thought for sure I was going to fall apart on the run. Note we did make one pit stop at Casey's around the 90 mile mark and grabbed a bare naked protein drink and a coke....I again had the bonking feeling coming on. Overall though I felt no discomfort and was able to stay aero for greater than 95% of the ride.
Entire workout:
Duration: 5:21:35
Work: 3260 kJ
TSS: 281.7 (intensity factor 0.734)
Norm Power: 178
VI: 1.05
Distance: 100.275 mi
Elevation Gain: 3062 ft
Elevation Loss: 3112 ft
Grade: -0.0 % (-49 ft)
Min Max Avg
Power: 0 514 169 watts - need to watch by max power....no need to burn a match
Cadence: 30 196 88 rpm
Speed: 0 39.3 18.6 mph
Came off the bike and waited a few minutes for Randy. Thought he was close behind me but didn't see me turn so he got lost in the neighborhood.
RUN:
Well in a way I failed it cause I felt so good I slowed myself down a little but not enough to hit my IM marks. My first 6 miles should be around a 9:00 minute pace and my EP is 8:30. Was able to finish strong and felt great.
Link to run: http://connect.garmin.com/activity/161060864 ;
Lessons I learned and need to fix:
- My breakfast consisted of two pieces of toast with PB and 2 cups of coffee. I am going to try and wake up at 0200 and take in 2 naked smoothies and go back to sleep. My concern here is once I am awake I have a really really hard time falling back to sleep. Going to give it a try though. Then wake up at my normal time and eat another ~ 500-700 calories.
- Also it was varly cool so didn't think I was sweating too much therefore no supplemental salt was taken in. Will change this also on RR2.
- Need to put my speedfil on before the next RR. I was not taking any water just taking sips off my feed bottles
. I know better then this too. No excuses. - Going to bump up my calories by using the Infinit and eating GU chomps or some sort of Protein.
- Even though I felt really good and the run went well. I am going to slow things down some and try and come in on RR2 at .7-.71 intensity and see how much that will lower my TSS and see if I feel even better/stronger on the run.
- We are going to bike however the entire 112 miles and bump the run to 13 miles. I want my body to feel what it is like to go longer. I am afraid that when the race comes I will be feeling things after 6 miles on the run and dont want that. For some reason that is just stuck in my head.
- Note this will be my first IM cause I was injured 2 weeks out from IM Wisc last year and couldnt partake.
- I have no goals in mind for this race except to cross the finish line under 17 hours. Take all the beauty in and really learn, learn, and learn. Then take what I learn and apply to IM Wisc in Sept. Yes two different courses but much will apply.
- Afterwards I was able to take in some Glutamine, Protein, and Carbs within 15 minutes. I have to tell you since I started uping my Glutamine to around 60 grams a day from 30 its been a huge difference. My protein I supplement is GNC's Wheybolic-its 60 grams a serving. I also use what called ARM by max muscle for a recovery drink: http://www.maxmuscle.com/uploads/pds/MaxARMPDS.pdf
Race weight 145 current weight 148 which puts me at 3.7 watts/kg.
Comments
Sounds like a good plan. Can't wait to see how you do with the fixes!
Carl - I would caution you on running 13 miles on RR#2. You can only tear yourself up more than you need to at this point, and I don't think you want to get injured again this close to your first IM (no IMWI repeat). You've worked way too hard to get to this point. Just practice the right pace for the first 6 miles and then stop. Nothing to gain and lots to lose by running 7 more miles. You have plenty of run fitness from the long runs, and Dottie is right - the experience of your first IM will carry you thru to the end of the IM run. Just sayin.
You are right....I have a friend doing St George and he is doing something called a Metric Ironman for his race rehersal so I was going to do some of it with him. BUT I am going to stick with the EN ways cause its proven over and over again. Plus I do not want to be hurt. I want this one so bad I can almost taste it!!!!!!