Ironman Florida : Official Thread (Page 18)

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2009-08-17 9:28 AM
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Subject: RE: Ironman Florida : Official Thread
I've put on a few pounds as well. I think it's been more muscle though as a result of the increased swimming. When I was mostly concentrated on my cycling races, I'd come in around 165. Right now, with much more swimming and running, while still doing the same cycling, I am coming in at 170. Still not bad since I am 6'3", but it's definitely weight gain.

Ideally, I'd like to get to a consistent 167 for the race and still keep the added muscle. I'll be moving to alot more veggies and chicken this week to see what that does for me during my recovery week.

How'd everyone do with the workouts this past weekend? Hopefully goals and tagets were met and the weather cooperated.

Speaking of weather, anyone notice a tropical storm hit Panama City this weekend and that things seem to be heating up in the hurricane department? I hope these all blow over and avoid any serious issues.

2009-08-17 11:05 AM
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Subject: RE: Ironman Florida : Official Thread
I do live here but can only give you an update based on a viewers standpoint, as I have yet to do my first IM.  I know a lot depends on your speed.  You may finish before it gets dark and never feel the cool temperature.  It starts off cool in the morning, gets hot in the middle, and back to cool at the finish.  Last year I watched from start to finish and many triathletes were wearing arm warmers at the start of the bike that they could remove as they went on.  I did see several put on light weight jackets when they made the second loop of the run.  You may want to put a light jacket/vest or even long sleeve in your bag for the turn on the run...just in case you're out when the sun goes down.  I know I got cold just watching...started w/ a sweatshirt in the morning and I was in shorts and a t-shirt during the day but got cold that night...left sweatshirt in car...won't do that again. 

Overall, it varies here but can't hurt to be prepared.  Sure you will get feed back from those that have participated. 
2009-08-17 12:24 PM
in reply to: #1842836

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Subject: RE: Ironman Florida : Official Thread
82 days!

Workouts are going well except for swimming.  I keep skipping swim workouts.  My swimming is not exceptionally fast or horribly slow but I have a real tough time with desire for getting in the pool. Starting next month I will be doing all my swim training in a lake with the full wetsuit.  Hopefully swimming in the lake will be a more enjoyable experience.  I think it is the 25 yard lengths that are killing me.  I need a destination.  However, I am concerned about getting run over by a fishing boat. I will be swimming in a private lake in a community that my friend lives in.  It is a 2.5 mile loop if I swim around the perimeter of the lake.  I am going to get a brightly colored swim cap and swim close to shore.  Hopefully that will be enough to keep me safe. 

Good luck in your training and happy Monday. 
2009-08-17 12:39 PM
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Subject: RE: Ironman Florida : Official Thread
80 mile bike this weekend followed by recovery run. Next weekend, I am suppose to go to Panama City to do the full 112 bike course on Saturday and 13 mile run on Sunday. This will, of course, depend on the remnants of Tropical Storm Ana if it heads that direction. The ride this weekend was ok...but it could be faster as always.

Tonight is a LONG swim workout but I love those Love being in the water!!

Happy Monday everyone!!
2009-08-17 12:41 PM
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Subject: RE: Ironman Florida : Official Thread

Had a pretty solid weekend of training...a relatively light week, followed by 3 weeks of some pretty good building!!!  WOOHOO!!! LOVE the LOOOOONG stuff   It seems we are maybe a degree cooler here than a few weeks ago...didn't feel quite as brutal out this weekend.  All I keep thinking is that if I can survive training in this weather I'll be all set for race day!

Focus next 3 weeks...sleep, nutrition, hydration...

2009-08-17 2:31 PM
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Subject: RE: Ironman Florida : Official Thread

Had a good weekend of training.

Started by taking Friday off work to do training. Got in 100 mile bike followed by a 40 minute transition run. Saturday was a 7 mile tempo run followed by a 2 mile OWS followed by a 31 mile bike which included some intervals. Sunday I got it a 15 mile slow run.

Legs are a bit "heavy" today but they'll bounce back. This week is a recovery week capped off by a Sprint on Saturday. So I'll get in a little speed work and lay off the volume for the week.

2009-08-17 3:15 PM
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Subject: RE: Ironman Florida : Official Thread
just did 100 miles on the bike felt good considering it was 92 degrees.  Did the whole ride in tri shorts and my butt felt good, I must have it use too the distance.  Recovery week this week then 4 weeks of pure hell, I should be ready barring no injuries.

I hope everyone is doing well
2009-08-17 3:26 PM
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Subject: RE: Ironman Florida : Official Thread

Tiring, but solid weekend for me.
Saturday was a 110 mile bike followed by a 5 mile run that I expected to hurt and be utterly slow especially since it was 100+ degrees by then, however, it was actually a pretty solid run and I had to force myself to slow down cause the intent was to help determine IM pace. It's all about carrying freezing cold water to dump on the head. I can do that every mile of a race to stay cool, but you have to plan on ways to carry it while training. 

Sunday was a 16 mile run starting at 0600 (to avoid the evil Texas sun) and I thought this would really tough as well following Sat's workouts and a poor night of sleep, but it went very well.  I'm pleased at where I am right now with biking and running.  Last week's weather threw a wrench in swim plan, but oh well. Still lots more time to improve!

2009-08-17 3:52 PM
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Subject: RE: Ironman Florida : Official Thread

Well, I had an easy weekend compared to all you hard core competitors! 1 hr. run on Sat., 2 hr. bike on Sun. and a wee bit of ocean swimming b/c we were at the beach. It was the tail end of a recovery week and I was sooooo happy!! Today was my longest swim yet of 3200 yds. and this weekend I go 2.25 hr run and 4 hr. bike so I'll feel like Im in the big leagues again! Does anyone have any favorite swim workouts @3000 yds? Just looking for ideas - today it was 500 WU 6x 300 (1 kick, 2 swim, 1 pull, 2 swim) 10x50 at T pace -3 seconds then a cool down...a long cool down b/c I was just kicking on my back and enjoying myself.

Happy training everyone! Hope this hurricane season starts early and ends early!

2009-08-17 7:51 PM
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Subject: RE: Ironman Florida : Official Thread
Just completed 112 miles yesterday on the course. Man it was windy. Am sore today, like after a long run.

Anyone coming into town to ride send me a message. There are 4 of us that ride here each weekend.
2009-08-17 10:53 PM
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Subject: RE: Ironman Florida : Official Thread
TexasMPGal - 2009-08-17 4:26 PM

Tiring, but solid weekend for me.
Saturday was a 110 mile bike followed by a 5 mile run that I expected to hurt and be utterly slow especially since it was 100+ degrees by then, however, it was actually a pretty solid run and I had to force myself to slow down cause the intent was to help determine IM pace. It's all about carrying freezing cold water to dump on the head. I can do that every mile of a race to stay cool, but you have to plan on ways to carry it while training. 

Sunday was a 16 mile run starting at 0600 (to avoid the evil Texas sun) and I thought this would really tough as well following Sat's workouts and a poor night of sleep, but it went very well.  I'm pleased at where I am right now with biking and running.  Last week's weather threw a wrench in swim plan, but oh well. Still lots more time to improve!



You said about dumping ice cold water on yourself during the race.

I did this during the FL HIM and even though I did my best to not get my socks we they did. I got very close to getting large blisters on my feet so bad I had to walk quite a bit.

Any suggested solutions or do your feet just get used to it?



2009-08-18 9:19 AM
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Subject: RE: Ironman Florida : Official Thread
RBRMIKE - 2009-08-17 10:53 PM
TexasMPGal - 2009-08-17 4:26 PM

Tiring, but solid weekend for me.
Saturday was a 110 mile bike followed by a 5 mile run that I expected to hurt and be utterly slow especially since it was 100+ degrees by then, however, it was actually a pretty solid run and I had to force myself to slow down cause the intent was to help determine IM pace. It's all about carrying freezing cold water to dump on the head. I can do that every mile of a race to stay cool, but you have to plan on ways to carry it while training. 

Sunday was a 16 mile run starting at 0600 (to avoid the evil Texas sun) and I thought this would really tough as well following Sat's workouts and a poor night of sleep, but it went very well.  I'm pleased at where I am right now with biking and running.  Last week's weather threw a wrench in swim plan, but oh well. Still lots more time to improve!

You said about dumping ice cold water on yourself during the race. I did this during the FL HIM and even though I did my best to not get my socks we they did. I got very close to getting large blisters on my feet so bad I had to walk quite a bit. Any suggested solutions or do your feet just get used to it?


I have gotten used to dumping water on me...it does get in my socks some, but I guess I try to pour it more on my head, or like this past week, it was a squirt bottle, and so I'd just squirt it where I wanted. However, I sweat enough that my socks (if I'm wearing them) are soaked as are my shoes.  I don't have to deal with blisters too much (except for under my toenails, but that's a different issue), but when I run sockless, I slather body glide on the inside of the shoe and it works quite well.  Maybe some bodyglide on your feet would help. Just an idea.
2009-08-18 3:13 PM
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Subject: RE: Ironman Florida : Official Thread
Just recently signed on for IMFL.  Found the thread and look forward to meeting up with some of the folks in Panama City!  Based in Roswell, GA - just north of Atlanta.  Will be my first Full, after 1st HIM at New Orleans (and 2nd planned for South Carolina in Oct.).

In last week of first major build block, then look forward to some rest!

Cheers,
Mark   
2009-08-19 5:12 AM
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80 days!!!

Hello mnation, welcome to the club.  I am actually just north of you in Canton, GA.  

So I had a 90 mile ride yesterday.  I am not sure what I did differently but OH MY GOD the chaffing!!!
I am walking like a cowboy this morning.  Usually on long rides like that I get a little irritation but nothing like this.  Maybe it's because I forgot the body glide or maybe I didn't change position enough but I am glad today is a rest day.

Happy Wednesday.
2009-08-19 7:44 AM
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Subject: RE: Ironman Florida : Official Thread
Happy Wednesday to you too!

Did a 40 mile ride yesterday. Planning a 6 mile walk run today. Body holding up pretty good so far.

Have GREAT workouts today everyone!
2009-08-19 7:51 AM
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Subject: RE: Ironman Florida : Official Thread
Morning everyone.

this past weekend I did a 90 mile bike, 2 mile swim up in mirror lake (IMLP course) and then 16 miler on Sunday. Yesterday was a SBR short day 1 hour bike, 950 swim and 3 mile run.

Great news about the bike course being re-paved. I rode the course a couple days before IMFL08 and remember all those dump trucks whizzing by me at about 70MPH...Yikes.

My buddy who is also racing did a little research on the temps. high temp between NOV 5 - 9 is 85 degrees, last year was 73 degrees. Low temp in the morning record is 57 degrees or so he said.

If I remember correctly it will get darker sooner this year. I think last year race was the day before we turned clocks back and this year the race is one week later.



2009-08-19 8:31 AM
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Subject: RE: Ironman Florida : Official Thread
TC117 - 2009-08-19 7:51 AM
I think last year race was the day before we turned clocks back and this year the race is one week later.


HEY, that means we get an extra hour of sleep in our taper week before the race, SWEET!

How can you tell I don't get enough sleep...when I'm already excited about an extra hour 11 weeks from now!
2009-08-19 9:32 AM
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Subject: RE: Ironman Florida : Official Thread
TC117 - 2009-08-19 8:51 AM Morning everyone. this past weekend I did a 90 mile bike, 2 mile swim up in mirror lake (IMLP course) and then 16 miler on Sunday. Yesterday was a SBR short day 1 hour bike, 950 swim and 3 mile run. Great news about the bike course being re-paved. I rode the course a couple days before IMFL08 and remember all those dump trucks whizzing by me at about 70MPH...Yikes. My buddy who is also racing did a little research on the temps. high temp between NOV 5 - 9 is 85 degrees, last year was 73 degrees. Low temp in the morning record is 57 degrees or so he said. If I remember correctly it will get darker sooner this year. I think last year race was the day before we turned clocks back and this year the race is one week later.


I can't be sure but I think in 2006 the temp at the start of the race was 49!  Socks?  You were there, right??!!  Be prepared for it all...cold, cool, warm, hot, dry, humid, windy, calm.  We can't control the weather, just what we do with it on race day.  I try to train in all conditions, except lightening, which I sometimes end up training in anyway Sealed
2009-08-19 12:17 PM
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Subject: RE: Ironman Florida : Official Thread
Well the weather sure will be nicer then what it is now!!!! I just finish a run in 92 degree heat....I lost 5lbs!!! I will take a low in the 50's any day.

Happy training everyone!
2009-08-21 12:25 PM
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Just joining the group. I have IM Louisville in 9 days, then I'll recover (hopefully) in time to do IM Florida. I see that many of you have gained weight like me. What gives? I exercise so I can eat. I sure dont see any muscles bulging either!
2009-08-21 12:36 PM
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Subject: RE: Ironman Florida : Official Thread
I did Gulf Coast 70.3 in 2008 or as we call it here in the south, "Gulf Roast". Since I knew that was the same course as IMFL I have been dreading the run. We got a heat wave that day and it was 90 degrees. I have known about the time change for awhile and am sooo psyched to running in the dark at IMFL 2009. Whew!!

2009-08-21 12:41 PM
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Good Luck on IM Louisville!! I have some friends doing that one. Please give your opinion of the bike course after you complete the race. The 2 friends that are doing it are "Hill Monsters", they crush 'em. I am more of a "Hill Slug", would love to get your feed back.
2009-08-21 12:44 PM
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Subject: RE: Ironman Florida : Official Thread
I rode the IMKY course last year...it's hilly for sure..sort of seemed non stop.  BUT, it IS a really pretty course IMO   It's the swim in the Ohio River I would be dreading !!!  Surprised
2009-08-21 3:33 PM
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Subject: RE: Ironman Florida : Official Thread
I'm looking for a Hotel near race start.  I'm trying to find the name of hotel / Condo's that are on the beach with a view of the swim start.   Any recommendations ?
2009-08-21 3:33 PM
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Subject: RE: Ironman Florida : Official Thread
I did Louisville IM in 2007, but am going again because my training partner missed it due to injury. The hills are monsters, especially if you are from flat South Georgia as I am. I spent 4 weekends thru the summer in the North Georgia mtns doing some hill work, then rode two centuries in the Atlanta area. It did give me confidence, and I managed the bike course. The dip in the OHio was the experience. Currents that first year exceeded expectations and they had to change the swim route to what it is now...behind an island. I got out in good time, but the green slime inside my suit was nauseating!
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