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2016 IM CDA- Week 19- ALMOST THERE!

Laura BeckerLaura Becker
in Ironman CDA


THE BOX WEEK 19
Heyyyy CDA crew! How's it goin?!? Updates on training and how you are feeling....you are almost there!
The biggest thing to remember is that you are TRAINED and ready to EXECUTE this race.  Your MIND and ATTITUDE play a huge part in this….SO lets keep our AWESOMENESS GOING!!!!
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This week think about YOUR box, what you learned in RR1 and RR2 and how you can keep the box as large. Remember you are not out there trying to make anything happen on race day. You are keeping that box as large as you can for as long as you can, you're focused, calm, collected and executing ninjas.
All day long you are going to race inside a box defined by what you can control. Ask yourself "What do I need to do right NOW to create the conditions for success at The Line? Is what I'm doing right now counter to this goal?
Advice: On the swim, the Box is the space your body occupies in the water: focus on your form and the rest will come. On the bike, the box is probably about one aid station long. On the run, the box begins as 2-3 aid stations long but often diminishes to "from here to the next lampost/manhole cover/mail box." Regardless:


Keep The Box as big as you can for as long as you can.


Keep in The Box only the things you can control. Let go of the rest.

Exercise this decision-making process inside your Box: Observe the situation, Orient yourself to a possible course of action, Decide on a course of action, Act (OODA Loop).

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    Mark MaurerMark Maurer
    Yeah, I'm so glad that the taper is here! The weekend didn't quite go as planned but I feel good about it overall. On Friday I did a 111 mile bike in 6 hours and followed that with a strong run that got better as I went along. I headed out for round 2 on Saturday and got to mile 16 and hit something. I started hearing a sound from my front tire and found a bulge on the sidewall so I headed home and did a short run. My legs felt pretty heavy on the bike so I decided to call it good and changed the tire. I was going to try again on Sunday but it was raining and I didn't want to press my luck this close to the race so I went for a swim instead and started the recovery a day early. That's probably not a bad thing.

    Today I did an open water swim and swam 4385 yards in 1:17. That translates to a 1:14 IM swim which I would be pleased with if I can do that at CDA.
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    Marc TaylorMarc Taylor
    I'm glad too ... x2 on the week unfolding poorly ... had problems with new front derailer ... wouldn't jump to big ring ... soooooo ... rode 100 miles on small rings, had value though ... just couldn't flatten the hills like I wanted by keeping more speed on the descent's.

    RR ... heat index over 108 due to hot sticky Kansas weather ... 25 mph side wind also ... no big ring ... the deets
    Swim ... 1 hour 33 minutes ... 2.7 miles ... 1.53 min/100 yards
    Bike ... 7 hours 15 minutes ... 100 miles ... >5,000 ft of climbing on some long uphills and repeats, although gradual climbs it all added up to close to CDA.
    Run ... 1 hour ... it hurt bad due to weather after the bike ... 3.8 miles ... snail's pace

    Time to rest and recover ... look forward to meeting all of you soon ...

    Marc
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    Mark MaurerMark Maurer
    I just posted my race plan if anyone is interested in reading it. http://members.endurancenation.us/Forums/tabid/57/aft/21495/Default.aspx
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    Marc TaylorMarc Taylor
    Mark ... looks awesome ... mine should be up in the next couple of days ... look forward to learning from you and others on the team for this one, won't shatter any speed records but visualizing crossing the finish line keeps me pushing hard.

    See you in about a week!
    Marc
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