 |
| 9/11 Memorial on the Green (aka IMAZ transition area) |
Here's the data so far for this year:
Totals:
Swim 351,000 yards
Bike: 6450 miles
Run: 1062 miles
| Totals by Week | ||||||||||||
| Week | Begin | Races | Week Type | Bike | Run | Swim | Rest | Total Time | ||||
| 01 | Jan 01 * | 45.0 mi | 2:00 | 14.2 mi | 1:45 | 3:45 | ||||||
| 02 | Jan 03 | 128.0 mi | 5:48 | 36.5 mi | 5:20 | 6800.0 yd | 2:20 | 13:28 | ||||
| 03 | Jan 10 | 57.1 mi | 3:02 | 42.0 mi | 5:35 | 3750.0 yd | 1:10 | 9:47 | ||||
| 04 | Jan 17 | 170.0 mi | 8:24 | 11.0 mi | 1:19 | 6250.0 yd | 1:45 | 11:28 | ||||
| 05 | Jan 24 | 160.7 mi | 7:23 | 26.6 mi | 3:22 | 11300.0 yd | 3:45 | 14:30 | ||||
| 06 | Jan 31 | 189.0 mi | 8:50 | 34.0 mi | 4:18 | 6700.0 yd | 3:30 | 16:38 | ||||
| 07 | Feb 07 | 123.0 mi | 5:40 | 15.7 mi | 1:59 | 10500.0 yd | 2:45 | 10:24 | ||||
| 08 | Feb 14 | 195.1 mi | 11:28 | 21.4 mi | 2:50 | 10650.0 yd | 3:10 | 17:28 | ||||
| 09 | Feb 21 | 51.0 mi | 3:30 | 28.6 mi | 3:10 | 6200.0 yd | 2:20 | 9:00 | ||||
| 10 | Feb 28 | 92.7 mi | 4:30 | 6.1 mi | 3:15 | 9700.0 yd | 1:55 | 9:40 | ||||
| 11 | Mar 07 | 196.0 mi | 10:02 | 24.4 mi | 3:00 | 13100.0 yd | 3:55 | 16:57 | ||||
| 12 | Mar 14 | 212.8 mi | 10:42 | 33.6 mi | 4:22 | 10200.0 yd | 3:15 | 18:19 | ||||
| 13 | Mar 21 | 267.2 mi | 12:51 | 29.3 mi | 3:43 | 7000.0 yd | 2:10 | 18:44 | ||||
| 14 | Mar 28 | 242.6 mi | 10:08 | 27.4 mi | 3:32 | 11500.0 yd | 4:00 | 17:40 | ||||
| 15 | Apr 04 | 164.0 mi | 5:00 | 21.2 mi | 1:21 | 4112.0 yd | 0:45 | 7:06 | ||||
| 16 | Apr 11 | 138.0 mi | 6:24 | 38.6 mi | 4:58 | 10100.0 yd | 2:30 | 13:52 | ||||
| 17 | Apr 18 | 194.4 mi | 8:17 | 27.9 mi | 3:27 | 11200.0 yd | 3:35 | 15:19 | ||||
| 18 | Apr 25 | 208.5 mi | 9:00 | 30.3 mi | 3:49 | 10750.0 yd | 3:25 | 16:14 | ||||
| 19 | May 02 | 184.4 mi | 8:33 | 32.6 mi | 3:55 | 13440.4 yd | 4:13 | 16:41 | ||||
| 20 | May 09 | 157.8 mi | 7:34 | 33.7 mi | 4:07 | 10400.0 yd | 3:20 | 15:01 | ||||
| 21 | May 16 | 223.5 mi | 9:45 | 34.9 mi | 6:21 | 4400.0 yd | 2:00 | 18:06 | ||||
| 22 | May 23 | 165.0 mi | 7:55 | 24.5 mi | 2:54 | 11100.0 yd | 3:20 | 14:09 | ||||
| 23 | May 30 | 156.3 mi | 7:31 | 26.1 mi | 3:07 | 9290.0 yd | 2:23 | 13:01 | ||||
| 24 | Jun 06 | 120.0 mi | 6:00 | 25.4 mi | 3:23 | 7800.0 yd | 2:25 | 11:48 | ||||
| 25 | Jun 13 | 192.4 mi | 9:31 | 19.0 mi | 2:28 | 11500.0 yd | 3:35 | 15:34 | ||||
| 26 | Jun 20 | 179.8 mi | 8:41 | 21.6 mi | 2:45 | 10200.0 yd | 3:10 | 14:36 | ||||
| 27 | Jun 27 | 235.0 mi | 11:31 | 25.1 mi | 3:36 | 11200.0 yd | 3:30 | 18:37 | ||||
| 28 | Jul 04 | 105.0 mi | 5:12 | 26.7 mi | 3:19 | 11800.0 yd | 3:35 | 12:06 | ||||
| 29 | Jul 11 | 203.2 mi | 9:46 | 34.6 mi | 4:21 | 8950.0 yd | 2:45 | 16:52 | ||||
| 30 | Jul 18 | 194.1 mi | 9:46 | 38.9 mi | 5:22 | 12200.0 yd | 3:45 | 18:53 | ||||
| 31 | Jul 25 | 165.0 mi | 7:30 | 21.8 mi | 2:43 | 11150.0 yd | 3:30 | 13:43 | ||||
| 32 | Aug 01 | 184.0 mi | 7:53 | 38.3 mi | 4:58 | 11150.0 yd | 3:45 | 16:36 | ||||
| 33 | Aug 08 | 141.0 mi | 6:27 | 24.2 mi | 3:00 | 4112.0 yd | 1:15 | 10:42 | ||||
| 34 | Aug 15 | 169.0 mi | 8:45 | 27.0 mi | 3:30 | 6350.0 yd | 1:50 | 14:05 | ||||
| 35 | Aug 22 | 214.0 mi | 11:00 | 37.8 mi | 4:58 | 9100.0 yd | 3:20 | 19:18 | ||||
| 36 | Aug 29 | 246.0 mi | 12:35 | 34.8 mi | 4:16 | 10400.0 yd | 3:00 | 19:51 | ||||
| 37 | Sep 05 | 266.0 mi | 14:02 | 39.9 mi | 5:03 | 13250.0 yd | 4:05 | 23:10 | ||||
So, currently, I feel ready to GO! I am prepared. I am healthy (well, physically a chronic right hip issue is always there, but we have it under control---mentally, throw in some abnormal psych disorders here, and I possess most the characteristics). A lot of what I add below is more to prepare my mental game, so bear with me on the self talk ;-}
 |
| The site of 14,000+ laps swum so far this year.... |
The Swim:
Chris has me swimming the best I ever have, both in pace and endurance...compared to IMAZ, I am flying. I guess a solid year of building towards this race has it's benefits----I haven't missed a swim workout in that time (well, maybe one, I think). Turning those 351,000 yards into the fastest possible 4,000 on race day will be pure glory...."you can't win and Ironman in the swim, but you can lose it" has always been a quote in my database, and you can lose it not by just swimming slower, but also by swimming less efficient---more drag = more work needed to move our non water dynamic bodies through water. I want to save all my candles for the end of the bike and the run. While my positioning and swim plan is yet to take shape, I know I have some of the best in the business to help me through this part...I imagine I will be in the water with a group of 5+ people I know and trust who have done this race before and swim at or slightly above my level..we will protect our turf! I have a lot to learn about the swim, and there's really nothing I can work on here until I get to Kona (and so will be part of blog entry "Strategy Part 2"...). Mountain Man 70.3 has me in the mindset that I am a good swimmer and belong near the front, so I plan to not back down on my positioning...whether I line up left or right or middle, we will see. Right now my goal swim time is simple...keep it under an hour (IMAZ was 59:00...). The Kona swim is characteristically 3-4 minutes slower than "wetsuit legal" IM swims, but I am a much better swimmer now. Add in the ability of "seeing" the person in front of you, and I imagine I can set up with a pack versus going solo as I did at IMAZ.
 |
| One Long Ride... |
 |
| ...after another |
The Bike:
So I keep referencing Mountain Man 70.3 (I guess it is because it is my last "measuring stick")...not to sway from that line of thought, I biked well there; not great, but not bad either. Everyone says to try to avoid the excitement of the race in the early trip around town and conserve---I say, whatever. I'll look at my Powercontrol, focus on the planned wattage, and push right to that number. My biking has really improved since Mountain Man---I think my body and legs needed some time to catch up to the increased mileage as it was 110 here in AZ, and it was not easy and consequently led to me digging a deep hole that took weeks to dig out of---the vomiting, the bonking, the complete loss of being able to even pedal on the flats in the big ring are long gone, and I feel like I can ride forever at 20 mph on a decently rolling bike route. The X factor is always the winds---but I can handle the heat, and actually I secretly pray for a hot day...heat yes, wind no. I'll keep the pail out of the well, and may tap into the well a bit more than I did at IMAZ, but Chris' motto is " the "M" in IRONMAN stands for MARATHON," and I will stick to that 100%. Bike to be able to run, that's what I say. I hope to push the uphill to Hawi, that I know, but otherwise the bike course right now is a bit of an unknown to me other than what I have "read" from other, maybe not-correct, bike course outlines. Chris again will give me The Bible on this, but it will revolve around a simple number on the Powercontrol---hold it at all costs! Pain is not a measurable thing...it is a perception, and in this deal, it is what slows you down if you give in, and, like Mark Allen has said...
"You can keep going and your legs might hurt for a week or you can quit and your mind will hurt for a lifetime.”
The Run:
The Mountain Man run failure was probably the best thing that could have happened for Kona...I left Flagstaff a bit pissed, but also with a reality check. My run needed work---I'm not blaming Hammer products, or any other outside variable. It was me; my run was not where I thought it was. So, I am sure Chris was well aware of this (always is), and so I entered a stage of "ramping up" the run, and what was different than before Mountain Man (where I didn't finish half of my runs due to the heat...), was that I know had a very strong, mentally tough, younger, superhuman training partner---enter Kenny Steil. Kenny must have thought on first impression---"how the hell did this guy qualify???" On 3 of our first 4 rides (which were pre-Mountain Man), I either had to call for a ride home, vomited (AND called for a ride home), or ended up in survival mode, shaking as I pedaled at sub 150W to slumber home...NOT a good place to be. Kenny, the super biker, was literally riding circles around me---the sound of his freewheel while I'm pushing with all I have still rings in my head. I was like nails on the chalkboard, almost worse!
Ok, a bit off topic there, so back to the run...Kenny and I have conquered more together than we both know we ever could have if we were not training the run together. We "never" walked, we kept our pacing in check, and we finished strong. We were in a "phase" of training where the run mileage was on the brink of our ability...multiple 2 hour runs in a week became the standard after Mountain Man. Tonight is the "Last Long Run," 2 hours and 30 minutes---20+ miles...I have that! to get to where my run is...it's there, it's ready. I always look at 2 things---endurance and pace...both are topped off on the run as well. I could always use more speed (who couldn't!), but as the average high temp has now dipped to below 100, I am running fast, enjoying it finally, and flying along sub 7:30 in mid zone 2 HR (120 for me). If I can get off the bike with a full well, hydrated and "nutritioned," I think I can throw down a sub 3:20 number (my IMAZ time)...I think I again, have the heat as my advantage.
 |
| This is what I get to come home to...I am so spoiled! |
I have it so easy...and honestly feel so blessed to have the friends and family I have---I'll keep saying it till you're sick of it, but thank you for all of your support to help me reach what I thought was unreachable. I know you'll be proud of me regardless, but my plan is to leave it all out there (sorry Bryan, I gotta treat it as a once in a lifetime chance to see what I am made of!!), and if you want to see me have an "out of body" experience, just be near Alii Drive somewhere between 9 and 10 hours after the canon fires...look for number 1214!
E
No comments:
Post a Comment