IMAZ -- Two Weeks to Go
Anybody getting nervous yet? After watching a lot of IMFL yesterday my anxiety level is getting up there. I had a big training weekend, but the overall weekly volume was down 33% from last week's peak load. I ran (3mi), swam (3000 yards) and biked (60mi) on Saturday then ran the Blue Moon 1/2M this morning for a hard training run. I knew I would go faster in a race than on my own. My goal was 8 min miles for a 1:45 but I was pleased to run a 1:38 at steady 7:30s. I started to feel the tired legs after 10 miles though. Sunday evening, I did my 2 hr ABP ride on the trainer while watching the new Spinervals IMAZ preview ride. I hope it's calm on race day because it was very clear from the video that there's no place to hide from the wind out there. I'm looking forward to cutting my volume another 25% this coming week. Good luck to everyone...enjoy the taper! 
Comments
Nervous is an understatement, this is my first IM so remember those days all you vets?
Fighting silly cold, and just gave in to antibiotics Saturday so am on the mend I hope, took 3 days off which I have not donesince April so of course this is sort of unsettling for me, but need to get better, blah blah.
Looks like EN fForida had a rough day weather wise but pulled through strong, woo hoo!
Good luck to you all, less than 2 weeks, yahoo!
Stacy
X/LB
Learn it, love it, live it.
And if you don't know what those four characters above are all about, dig out the "4 Keys" video you got in the mail a while back, pop in the the DVD player, and listen up.
Then, go to the IM Florida Race Tracker and look at the run splits. Notice how FEW of our EN racers actually ran an even split marathon. Let's take that as a challenge for the EN IM AZ crew, and see how many of US can make our splits look like Brian Comiskeys.
Don't forget; your successful race is set up by how well you execute on the first lap of the bike!
thanks again for the words of wisdom Al. i actually never received the 4 keys video and I hear everyone talk about it. i did read about this and understand the concepts, but watching something would be nice. do you know if its posted on the wiki or anywhere else?
i followed the typical plans this weekend. no mechanical problems on the bike and hit my zones. was tired for my run this AM and it was pouring out, but nice to get it done. swim this evening and i can just feel the workouts getting easier. its nice! i'm surprisingly not anxious...yet that is. these forums and the expertise here has given me a lot of confidence. I don't know what I'd do without this community!
@ Adam - http://endurancenation.us.dnnmax.co...=Four+Keys is the written summary of what you'll hear Rich say Sat AM before the race. Fuller written material can be accessed here, download the Long Course execution stuff.
I am dropping the bike off for TriBike Transport on Sunday, then I think I'll start feeling the jitters.
This thing is getting close folks, hold on, it's going to be a fun ride.
@ Chuck - so glad you were able to come to a controlled stop, and the only damage was to the bike - replacement parts are far easier to get for it than you!
Stacy,
I hear you! I can't even contemplate posting my stats on this forum as everyone seems so damn fast!
I got in my 45" run this morning. Today was the second time all year that I have been forced inside to run. Not too bad, but running on an indoor track will drive you batty. It's way worse than the trainer! I also finsihed up a decent swim, 2600yds in 54". Looking forward to tomorrow!
@Al......okay I drank the kool-aid awhile ago, so this is my guess:
X-execution
/ the line?
L earn the one thing????
B the box
@Ellen: Someday Ellen we will post with pride, until then it is enjoy and finish for me!
Be careful of those tarantulas out there now.......
@Chuck: so glad you are okay.....geez maybe inside is the way to go for you now, stay home and eat more brownies.
@Paul: have decided I do not need to train anymore, I'll just read your training posts and pretend I am you......
@ Stacy - You are more correct than I was. My typing skills (and proof-reading) were deficient. The "L" should have been a "1"
perfectly normal to be nervous.
simply focus on the four keys on race day and the times will take care of themselves.
i raced IMFrance a few years ago, pre-EN. I had a breakthrough year, for me, leading up to that race and had focused on particular splits and a finish time. naturally, i raced like a non-ENer and ended up completely spent by the time i hit the marathon. toughed it out, but had to walk on the last lap of the run. When i crossed the finish, i was disappointed....can you believe it! i was in the south of france, i had a great year athletically, great training, i made it to the finish on a tough and beautiful course and i was disappointed!!!!! Don't make the same mistake.
You've put in the work, now enjoy the day. so many things can happen on race day that are out of our control. just keep moving forward and enjoy being out there. enjoy the cheers and especially the finishing chute. how often do we get to have so many people rooting us on?
embrace the nervousness and then have fun!!!!
GH
Nervousness? Oh ya. I get cranky, happy, punchy, agitated, loving, grateful, proud, yada, yada, yada leading up to race day. My wife just knows to let me be me that week before.
Looking forward to watching you guys and gals race in < 2 weeks.
And I always like to ask . . . what is everyone's "One Thing?"
@ Stacy - you make me worry that I've done too much, but I'm going to pushing the edge. Even if everything goes perfectly, a Kona slot is unlikely. I see from last year's results that it took a 10:12! Some risk taking is necessary and my goal has been to shrink the distance in training. If I don't slot, then I will probably do IM Regensburg as a consolation prize. In fact, I believe the frau is secretly hoping I don't get the Kona slot so I can take her to Germany. You have trained a lot. Follow the EN guidance and you will succeed as well.
@ John - I have multiple One Things: Top 10...no, Top 5. PR! Throwing the gauntlet down to my athletic sons. Facing adversity is who I am, suffering is what I do. And for my wife...trying my best to stay out of the medical tent...it freaks her out. And failing all the above...just finish!
@ Chuck - any ol' bike will do, but you need to get those cycling muscles firing with some intensity every few days between now and race day.
One Thing: the more specific, and the more easily measured, the better. "Finish under 17 hours" is perfectly acceptable. "Feel good about my day", or "make my kids proud" is not really motivating enough - it can be fudged quite easily in retrospect, and your kids love you no matter what!
In addition to narrow time ranges, my go to One Thing is to commit to a marathon time either in T2 or soon thereafter. Signing up for a specific time in advance of race day is problematic, given the possibility of weather and mechanical setbacks. But by the time you get to the marathon, you should know what you are approximately capable of that day. As the 4 keys teach us, extremely powerful motivators which are personal to our selves are required to overcome the almost inescapable desire to slow down which sets in during the second half of the run.
If I were racing next week, my One Thing would be to go under 4:01 for the run - which time would qualify for Boston.
@ Paul - Check your inbox for a personal message.
then last night just doing an hour ride, i had to pee really badly and stopped off at a church to go behind some trees and there was a wicked joint between two halves of the parking lot, didn't look like much, but it stopped me dead and i went over the handlebars, came down on my elbow. ouch.... got up, more annoyed than anything, did my business, got on the bike and finished up.
Decided too skip the brick run and just relax, cleaned the abrasion, bandaged it and took a shower. went to dinner with a buddy. then when back from dinner, my arm was killing me and i couldn't bend it much, in the mirror i could see i had a huge golf ball sized bump. Googled it and found i had a bursitis and went to the hospital to get it drained. feeling great today, but taking the day off.
tomorrow i will run, Friday swim and Saturday bike & run... have to say, i feel confident about my swim and the bike and because i have low running volume from a calf injury that hampered running until early September, i am nervous about the marathon. But i just tell myself, everyone has trouble with the marathon & i have my plan.. run slow & finish! patience & discipline!! I figure i can do this anywhere between 13.5 and 15 hours, so we'll see how it goes!!! all the fitness is packed in, now it is just about the psychological game & execution
But as I said, it is just over a week away.
Swim - 1:30 and come out alive
Ride - 6:30 and admit that I am weak and slow
Run - 4:40 and remember the days at 5:00 am, running along, all dressed in green - "C130 rollin' down the strip. Airborne daddy gonna' take a little trip..."
@Al: too funny, I was wracking my brain thinking of what the "L" could stand for......
@Paul: OMG, by no means did I want to make it sound you were doing too much, I just commented that I like to pretend I am you, mostly because I keep feeling I have not done enough, I know this is normal and a mental head game but I am fighting it nonetheless. I really hope your goals which I was assuming was a ticket to the show come true, we all know you have certainly put in the heart and muscle......and if the others in your age group screw it up, there you go! You crushed IMCDA....
@Scott: no more falling off the damn bike......geeesh, glad your elbow is better.
@Chuck P: looks like our time goals are similar, except I am just looking to run the marathon in less than 5, and will truly decide in T2 per Al's suggestion, and I am not admitting I am weak......
@John: thanks so much for all your rah rah the last few months, getting us pumped.
So the one thing for me is to finish in less than 14, plan B is less than 17 hours.....Ironman Arizona was my gift to myself since it is such a luxury of time, not to mention cash, it is something I have always wanted to do, I am anxious for the dream to come true.
Sending you all good mojo!
Stacy
@chuck: with those splits, you and i will be seeing alot of each other all day... i just got a borrowed Team EN singlet, so keep your eyes out for me!!!
Team Dinner:
I know the team dinner is usually on thursday nights. wondering if people are really going to the IM sponsored athlete dinner on Friday and if there is a prefernece? i won't be in town until friday and would really like to meet up with everyone, but if the flow is to the athlete dinner on Friday, maybe we can organize a Team EN table there....
@ Scott - have not heard if there is going to be a team dinner, but agree - we should meet up on Friday. Maybe someone can suggest somewhere and time.
friday would work best for me too. my research advisor does not condone my racing, so i have to do it discretely (i.e. get lots of face time that week and then disappear Friday morning!).
GH
Sounds like Paul