Ironman Coeur d'Alene : Official Thread (Page 113)
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() spudone - 2011-05-31 4:47 PM My biggest unanswered quesion at this point is how to pace once I'm out of the water. First race at this distance + lots of variables + hilly course = confusion. From doing it last year, my advice: go nice and easy -- easier than you think you need to until you get out of Coeur d'Alene and up into Hayden. Then settle into your target pace. Obviously if you're pacing by power, you have numbers to pay attention to. But just keep in mind that it's easy to start too hard. The early section of the bike has TONS of spectators that get people pumped up and it's relatively flat. You have to consciously control your excitement and make sure you're at a nice aerobic pace when you get into the hills. I don't race with a power meter. I also stopped using my heart rate monitor last month so I don't really have any meaningful data to leverage. I have just been going by feel for the last 30-45 days. Most of my rides and runs have all fallen into the same pace range, but it's flat in Dallas so I don't know what that means for CdA. I need to study the elevation chart on the bike a bit more and make some mental notes.
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() 3Aims - 2011-05-31 3:29 PM spudone - 2011-05-31 4:47 PM My biggest unanswered quesion at this point is how to pace once I'm out of the water. First race at this distance + lots of variables + hilly course = confusion. From doing it last year, my advice: go nice and easy -- easier than you think you need to until you get out of Coeur d'Alene and up into Hayden. Then settle into your target pace. Obviously if you're pacing by power, you have numbers to pay attention to. But just keep in mind that it's easy to start too hard. The early section of the bike has TONS of spectators that get people pumped up and it's relatively flat. You have to consciously control your excitement and make sure you're at a nice aerobic pace when you get into the hills. I don't race with a power meter. I also stopped using my heart rate monitor last month so I don't really have any meaningful data to leverage. I have just been going by feel for the last 30-45 days. Most of my rides and runs have all fallen into the same pace range, but it's flat in Dallas so I don't know what that means for CdA. I need to study the elevation chart on the bike a bit more and make some mental notes. I also recommend taking a drive around the course once you arrive, just so you can better visualize your race and so you can take note of the technical spots. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() after the water, go z2 unless you are super fit (endurance pace). then run easy for as long as possible, before taking it down a notch. for me that was at mile 25 (3:53 total at IMFL). remember that 90% of ironman marys are done at 4 hours plus so you only need to avg 9:0x to be top 10%! Assuming nutrition and hydration are fine, modulated pacing is key at this distance. I repeated "patience is a virtue", "slow and steady wins the race" over and over and was fine especially at mile 16 on when I kept running and loads of other knuckleheads who paced poorly were in the death march part of their IM mary. |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() MAY'S TOTALS: Swim: 35,150 14h38m Bike: 541.31 35h30m Run 129.78 22h Various hikes with family 11h17m Feel pretty good about my totals. Much better than last year. Had to miss long ride last week but plan on riding lots this week and hitting everything else pretty hard too this week and next then TAPER!!! Yeah! |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Netted out with an awesome month and only one day of candyassing:
The month included two tuneup races, the Orange County Marathon and the San Diego Century and I successfully trained through both of them in spite of the fact that I did the Mary about 10 minutes faster then planned and ended up running another BQ time under the new standard. (BQ - 5 Minutes so I can pre-register) Two more weeks of hard training before I break into taper for CdA. The focus of my plan has already shifted to race prep with more race specific workouts and higher intensity. (IE. More Speedwork) I am feeling great about my goals for this training cycle and feel like even if things stopped now; it would all already be a huge success because I AM Going Back to Boston ![]() Edited by WaterDog66 2011-05-31 9:04 PM |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I'm very pleased with my May totals. Heaviest training for me ever. I still have a big week in front of me. A 14 mile run on Thursday & a triple on Saturday 1 1/2 hour swim, 120 on the bike, and a 4 mile run.
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Well, here is May for me. Confident about capabilities to do the course, but not sure how fast it'll be. Different training regime than the last time I did one of these! Have a 20 mile run on tap for Sunday...not quite sure when taper begins. Right now I just want to end this quarter of school (10 June).
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() WaterDog66 - 2011-05-31 7:04 AM The month included two tuneup races, the Orange County Marathon and the San Diego Century and I successfully trained through both of them in spite of the fact that I did the Mary about 10 minutes faster then planned and ended up running another BQ time under the new standard. (BQ - 5 Minutes so I can pre-register) 105 hours?!! Crazy! Great job on Boston!! |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() WaterDog66 - 2011-05-31 9:04 PM Netted out with an awesome month and only one day of candyassing:
That is INSANE!!!!!! I could not imagine doing another 20+ hours in May. Awesome work. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Um, guys...there is a green square on my calendar log for this month... |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() TexasMPGal - 2011-06-01 8:30 AM Um, guys...there is a green square on my calendar log for this month... So funny! I just opened my training book (yes, I'm a pen/paper log guy) for the month of June and just circled June 26th. It felt weird and it looks sooooooo close. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Yes! Thanks for the reminder Britt! 1. its 3 weeks until my flight to Spokane via Denver from Ga 2. I hammered that long run today http://tpks.ws/t9LJaob3 3.Its just awesome work you are all turning in for May. Mega props for WaterDog66 and Gus for turning in some superlative totals. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() phatknot - 2011-05-31 7:59 PM after the water, go z2 unless you are super fit (endurance pace). then run easy for as long as possible, before taking it down a notch. for me that was at mile 25 (3:53 total at IMFL). remember that 90% of ironman marys are done at 4 hours plus so you only need to avg 9:0x to be top 10%! Assuming nutrition and hydration are fine, modulated pacing is key at this distance. I repeated "patience is a virtue", "slow and steady wins the race" over and over and was fine especially at mile 16 on when I kept running and loads of other knuckleheads who paced poorly were in the death march part of their IM mary. I forget where it's attributed to, but there's a saying about going conservative on the bike. Bike too hard and you have 26 miles of running to pay the price. Bike too easy and you have 26 miles of running to make up for it. Same principle goes for the first half of the mary, imho. As a flatlander with a good sense of RPE coming to this race, my advice is to NOT let yourself attack any hills. That's bad for everyone, but especially you. Keep your effort at the same conservative level... and spin up those hills in tiny gears if you need to. If anyone passes you on a hill they are either more fit than you and there's nothing you can do about it, or they are stupid executing poorly and you'll get them later. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Honey badger called Kstater a puss today. Honey badger does not feel the effect of heat. Honey badger told Kstater to get a coat cause it is hotter than 97 in hell. Honey Badger dont give a dam about heat he drinks coffee at mile 3 of his lunch runs and keeps on going. Honey Badger don"t give a sh&it about heat!! |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Honey Badger don't scare Slayer. Sack it HB. Got this today from a tri-ghost: "Actually the temps at Coeur d'Alene look similar to IMFL temps. Avg temps are max high of 73 and a min of 48. Avg humidity is around 50. I think you are in good shape." http://www.wunderground.com/history/airport/KCOE/2009/6/26/DailyHistory.html?req_city=NA&req_state=NA&req_statename=NA |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I gotta admit, since we went off on our Honey Badger comments, I've used it in my harder workouts to make me laugh. This past Sunday I didn't have a long run, just 10 miles, but it was coming off a pretty big Saturday and I had to start at 0500 cause I had to leave my house around 0730 to meet up with my sister a couple of hours away. ANYWAY--so, I am tired as it is, I get outside and it's raining, not pouring, but a good steady rain. I start of down the street--I turn around to head back thinking "this is stupid, running in the rain at 0500 in the morning??" Then I thought "honey badger doesn't give a ___ about the rain, he just uses it as a shower" and several other HB thoughts during the run made it quite a funny and enjoyable race. So Bonnie--I'm looking forward to whatever taper madness HB project you do! |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I love Honey Badger and am not sure how I existed before without it. Even my husband is loving it. This morning was complaining about how tired I am and that I don't want to go to work and swim and bike. His response? "Honey Badger doesn't give a f*ck. He's nassssty." And then he told me to HTFU and quit my b!tchin. What a good supportive hubby I have. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() My Mom and SIL are volunteering in the women's change tent and received an update email from the volunteer coordinator. It sounds like there will be either warming yurts or hot tubs next to the tents this year. I'm not sure if this is normal, but I didn't see them last year. Whatever, Honey Badger don't give a sh*t about cold water. He loves it.
Edited because BT deletes even my clean version of shiznit. Edited by sarahk 2011-06-01 1:25 PM |
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Member ![]() ![]() ![]() ![]() ![]() | ![]() Ok, I'm admitting to not only being the slowest athlete here but also being the slowest to catch on to the honey badger. I've been keeping up with the posts, but I didn't know where this f-in badger stuff started. After doing a google search, I'm now laughing my azz off. The honey badger is the perfect IM mascot! However, I think I'm going to be one of those birds or jackals that just waits around for leftovers my favorite quote about pacing is "remember the bike is just the commute to the marathon" (or something like that and I don't know who said it first). if you ride it any faster you're just a stupid azz honey badger and I'm gonna steal your cobra while you're passed out in a ditch! Edited by kiki_zen 2011-06-01 1:33 PM |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 3Aims - 2011-06-01 6:28 AM WaterDog66 - 2011-05-31 9:04 PM Netted out with an awesome month and only one day of candyassing:
That is INSANE!!!!!! I could not imagine doing another 20+ hours in May. Awesome work. Hey thanks.... I think ![]() It looks more impressive than it really is. Because I had only 1 full day of candyassing, it averages out to 3.5 hours per day. I bet if you all were to go look at your logs, you are probably not far off from that as average workout day. ~51 hours of this is sitting on my bike which has taken the place of my couch. All I need is a remote and a place to put my coffee and I am all set. Unfortunately, my bike does not fit on my trainer so I am either on the road or in spin class. Edited by WaterDog66 2011-06-01 4:52 PM |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I think when we see each other on the course at the race, we should just say "Honey Badger"--it'll do at least one of three things : So, remember even when you feel gross and nasty out there, it's okay, cause Honey Badger is naassstyyy too. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() TexasMPGal - 2011-06-01 4:07 PM I think when we see each other on the course at the race, we should just say "Honey Badger"--it'll do at least one of three things : So, remember even when you feel gross and nasty out there, it's okay, cause Honey Badger is naassstyyy too. Absolutely - you will all see the Honey Badger out there when you least expect him because he just takes what he wants and goes where he wants (even if it is into a house of bees!) |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() leopard8996 - 2011-06-01 5:10 PM Absolutely - you will all see the Honey Badger out there when you least expect him because he just takes what he wants and goes where he wants (even if it is into a house of bees!)
So the scientist in me was wondering how the HB could go into a house of bees, so I did some scientific research. Turns out it can invert its anal glands (like a hyena) and the smell is so strong that it keeps the bees away. At least that's what people think. Maybe you didn't want to know that or maybe you did cuz you're naaaassssstttttyyyy just like the Honey Badger |
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