Ironman Coeur d'Alene : Official Thread (Page 105)

You can find reasonable lodging near Coeur d'Alene if you scrounge.  The host hotel and some other nearby places require a 5 night stay; others do not.  There are also a lot of house and condos available for rent - just make the arrangements early.

There are a lot of parks, places to golf, a nice clear lake to boat or swim in (kids are braver than we are), Hoopfest over in Spokane on the same weekend this year.  Maybe others can point out more.

You want to fly into Spokane, WA - and from there it's about a 40 minute drive.

Weather in Coeur d'Alene is hard to predict for late June.  But even when it's hot out you never have the humidity that you get in Texas.  You get some shade from the trees on the bike course, although a lot more hills than Texas

Funny - after my calf injury almost exactly 4 weeks ago, I was able to run 3 miles today and felt about 95%.  I was happier with that short run than any of my long runs in previous builds.  It was so hard to be patient and not run the past few weeks.  But now I know I'll be able to do this race safely and not make things worse.

Geez Tim, you should really take this IM training seriously and quit slacking

I had a strong week last week.  Saturday was century+ ride 2 of 3 for my build/peak period.  It went really well.  I demo'd a adamo saddle and loved it.  I should have switched last year.  I had planned to run more, but I wasn't feeling it at all.  I've learned not to push my run when my legs don't show up.  I have a 20 mile trail race this week (send light, love, prayers and good mojo...I just want to stay on my feet), so I'll just call last week a run taper.  

This morning I went to spin and felt super peppy.  I can't tell you how long it's been since I felt peppy

Anyway, while feeling peppy I reminded myself how easy it is to get injured during this phase of training.  Of course I have a cautionary tale. Nine days out from my first ironman (2nd year of the Oceanside full ironman 10 years ago!) I went out for a short ride and got T-boned when a car turned in front of me. I broke my wrist, crunched my rotator cuff and got a black eye. The fork on my bike also got crunched.  Luckily, my bike and I got patched up enough to race and I finished. The morale of this story is to be safe and pay even more attention to everything around you during these last few weeks...especially when you are feeling peppy! 

Wish I could say the same about my long run this weekend....  I've been struggling with them as of late.  My heart rate is staying low in the mid 140s, but my legs are protesting big time by the end.  I'm not really sure what's going on, to be honest.  When I was training for my last marathon I had some of the most awesome long runs ever with little to no pain or fatigue.  Anyone have any advice?  Is this just due to increased overall volume, or should I take a week off from running to see if the legs recover fully?

I had a great long ride, on the other hand.  I can't believe how much easier it is now to sit in the saddle for 6 hours compared to the first time I attempted it.  A bit THANK YOU is due to the posters who reminded everyone of sunscreen.  I would have forgotten it for sure, and I can tell from the spots I missed on my back that I would have had HORRIBLE blistering burns all over if I hadn't put it on before I left.  Instead I just have a few spots of horrible blistering burns

Weekly totals:

swim: 4550.00 Yd, 1h 44m (slacker here)

bike: 207.00 Mi, 12h 44m

run: 34.23 Mi, 5h 11m 16s

I've been feeling the same thing.  I'm chalking it up to overuse.  We did Florida 70.3 2 weekends ago and then I had a 17.5 miler yesterday.  Same feeling.  Not tired but the legs just complained the entire run.  Granted it was also really frickin' hot down here but I think it was two long run in less than a week.

I plan to give them a break and then test out another semi-long run in about a week.

My Game Plan

Thursday (Pray for good weather)

-Fly into Spokane head to the hotel and get checked in, then over to Ironman Village for Athlete Check-In

-Give my bike ticket to the wife so she can get my bike out of transition when I start my IM run.

-Grab a massage in Ironman Village

-Do not buy any IM merchandise for myself, wait until the day after the race for the IM Finisher stuff to come out.

-Register the two rugrats for the kids fun run.

-Kids fun run at 6pm

-Hydrate Hydrate Hydrate

 
Friday  (Pray for good weather)

-Short swim in the morning and then off my feet in bed all day

-While the wife and kids are out leaving me alone, arrange for the hotel to deliver flowers and candy to the wife/kids on Sunday at noon when the kids will be going down for naps.

-Hydrate Hydrate Hydrate

Saturday  (Pray for good weather)

-15 min swim

-15 min bike

-15 min run

-Then relax all day off my feet, probably walk around IM Village a little bit.

-Have bike and bags with craziest fabric tied to the bags I can find (for easy identifying) checked in by 3pm

-Welcome Dinner and Athelete Meeting at 5:30pm

-Hydrate Hydrate Hydrate

Sunday  (Pray for good weather)

-Up at 4am with a prerace meal of as much oatmeal as I can eat with 4 dried apricots and 16 dried cherries and two Endurolytes. One glass of Strawberry Recoverite but do not over hydrate in the morning.

-Head over to the beach and get body marked.  Let dry and put on a coat of Sunblock

-Check in Special Needs bags

 Swim

-I will be wearing a 2010 Synergy Endorphin Wetsuit, possibly a neoprene cap and booties, a litte Vaseline on the face and earplugs.  Wear some flipflops onto the beach start.

Bike

-2007 Specialized Transition

-Desoto 400 Mile Shorts, lube up good with Aquaphor

-Let the gals place additional sunblock on me leaving the male tent

-Pop two more Endurolytes and one Strawberry Uncrustable before heading out and every 1 ½ hours eat two more Endurolytes.

-Eat one McDonalds cheeseburger (onions only) every two hours on the bike.

-Eat and drink off the course.

-Special needs will be McDonalds cheeseburgers, uncrustables, payday, starburst, extra innertube, CO2 canister, tube of aquaphor, some warmer clothing and raingear possibly.

Run

-Possibly switch to a lower cut, thinner pad Desoto short

-Mizuno Wave Elixer shoes

-More sunblock

-McDonalds Cheeseburger (Onions Only)

-Two Endurolytes every 45 minutes on the run.

Finish

-Smile on my face before midnight (Shooting for 11-12 hour finish)

-Hug and kiss the wife and kids

-Enjoy everything up until midnight

-Crash and Burn

But the good news is that you totally intimidated the competition!

I hope one more opinion is allowed...

I agree 100% with your coach.  In fact, I'm of the belief that a brick does absolutely nothing to prepare you for racing that a separate run and bike wouldn't do just as well if not better.  The only reason I ever do a brick is for scheduling ease, not because it magically teaches you "to run on tired legs" or anything like that.

With that in mind, especially with the IM looming so close, your coach is VERY wise to not let you do any long runs after a bike ride.  The recovery cost and injury potential are too great, and there is no incentive from a fitness perspective to doing them.

Selachophobia - 2011-05-23 10:25 AM hey i am not saying i endorse the cheeseburgers but for some weird reason they work for me......  week after week in training.... 

If it works, it works, right?  Although, I am curious about the cheeseburger (s) in your special needs bag.  Are you going to freeze them ahead of time?

elliot85 - 2011-05-23 9:50 AM i know this has been discussed on here before, but can you tell me which hill(s)/section of the course has those sharp turns at the bottom?  i've heard from multiple people to take caution at the bottom of these. i will be driving the course when i get there a few days before the race, and i have the RCV on my Computrainer. any input would be appreciated

Had to dig way back in this thread to find it.  English Point Road, downhill curve, 180 degrees, decreasing radius, no banking.

http://www.youtube.com/watch?v=R-TugPvM25k

pretty sure it's at 8:30 on that video.

I did some searching this this recently.  SpiderTech is a manufacturer of kinesio tape and found this review.

http://www.jeffcubos.com/2009/12/06/spidertech-taping/

The phrase that stuck out for me was:

SpiderTech admits that it may work via psychological mechanisms.

YMMV