Ironman Florida : Official Thread (Page 26)

Are you talking about using a bike case?  Yes, you can put other gear into a bike case.  You want to be careful not to make it TOO heavy so I suggest light gear like empty water bottles, running shoes, etc.

I used to leave my rear derailleur on the bike in the case but the case does shut more easily if you take it off.  It's typically just one screw holding it on so it's an easy removal.  It's much less likely to get bent out of shape if you remove it.

I just completed a HIM on Sunday.  I pushed it hard so I am taking this week to recover (all zone1/zone 2).  I will take the beginning of next week to recover as well and finish the week-end with 4.5 or 5 hr ride and 14 mile run.

PG 85 of the 2010 thread I made a very nice ride report on the course (I used to live there).  From what I understand that should be current except for maybe the condition of Thomas Drive.  I understand Thomas Drive is completely done now?

I had to browse through the 2011 thread to find this...in 2011 I took pictures of thomas drive for everyone! :D

Edit: This was to answer your comment about "flat course".

As for weather...it's typically awesome...highs in the 70's.  In 2010 we had that weird cold snap....

Your entire day will depend on which direction the winds decide to come from on the bike....

I did my longest run this year two weeks ago - 14 miles.  Learning about nutrition on the run.  I happened to try some of those little protien bites.  I took one each 3 miles and a cliff bite every 1/2 mile or so.  felt strong the even to the end.  I'm thinking it was the nutrition, but it could be that I'm finally getting in shape.

Second 100 mile ride last weekend.  You learn things on the long ride that you don't learn elsewhere.  Nutrition is one of the keys.  The run the next day was tough, although my sense of distance is becoming warped.  10 miles is a short run now.  Hmmm.

15step - 2012-08-21 9:59 AM 73 days away! What have your fitness accomplishments been for the past week or so? Is the training in full swing (I hope it is!) What accomplishments have you made? What have you learned so far? Any details you are specifically working on hammering out at this phase? Inquiring minds want to know So far this year I have had a number of 70-80 mile rides and 1 century. Though I have not quite worked out at race pace yet, I am getting there soon. A lot of intervals similar to HIM training at this point, and lots of focus on getting nutrition squared away, which I think I am pretty comfortable at right now. This week I have a 14 mile neg split run. Mary pace out and half back in (8:30, 7:30). Anything under 9:00 for IMFL is a good mary pace for me, so if I can hit those times I feel like I will be in a pretty good place. Another HIM rehearsal on Saturday followed by a 100miler on Sunday will round out my biggest volume week so far. Keep working people. The best is yet to come.

Does moving across the country and starting a new job count?

I have been training for my most recent HIM last week-end so most of my training is not IM training.  I peaked with 18 hrs for it so I have the volume but I haven't been doing real long zone 2 stuff.  My longest ride this year was 3 week-ends (4.5 hrs) and longest run is 16 miles.  I'm sure I would get by with this but I plan on building up after I recover from my HIM.  I didn't push to the max but I didn't just use it as a race rehersal for IMFL. I pr'd it with a 4:54 time on a tough course so I am pretty happy with the training so far.  But now I need to build the long stuff. I am hoping by next week-end (labor day week-end) I can do a 5hr ride and 14 mile run.  My goal is to get my long run up to 20 miles and do this twice but we will will see.

I figure this week is recovery week and next week I start training.  This will give me 10 weeks of training with 2 blocks of 4 weeks (3 build/1 recovery) and a 2 week taper. 

How many 18+ mile runs is everyone else planning on doing and how many 5hr+ rides?

My training is coming along.  August hasn't been the best month for me due to life (mother had a stroke etc.)  and I have had a hamstring that has bothered me a little and I suffered through a sinus infection.  But things are looking up this week.  I have finally put in some quality workouts this week and my hamstring hasn't bothered me.  As far as rides I haven't ridden as far as I would have like as of now.  My longest ride has been about 80 miles.  I have had a several 70-75 with alot of intensity.  My long runs have been coming along.  Most of my long runs last year training for Placid were in the 9-9:15 range.  This year I  have been at 8:45 range for the most part.  I have several 14 mile runs and one 15 mile run in the bank.  I plan on bumping up 16 -18 and may try to fit a 20 in I will just have to see as I progress.

I've got two 18 mile runs and two 20 mi runs scheduled.  I also have a total of six 100 mi rides scheduled (already done two and another this weekend).

Don't know about you guys, but I certainly felt a touch of fall in the air this morning.

Slow and steady.  They say train like you race, right?  

I've had a few 70+ mi rides so far.  I have 4 hours Saturday then I think I have three 5+ hour rides planned - haven't seen that far out on the plan yet.  A little more intensity this year as I am tagging along with some of the faster folks. 

For running, the longest has been 13 I think - I go by time.  But, it has also been a bit more intense this year as the log runs are sometimes negative split or there are intervals built in.  I will probably only do 1 run 18 or over.  Maybe 2 at the most.  Last year that is all I did and had a great run (for me). 

Swimming is coming along fine, not worried about it.  Lot of drill work and once a week I get one session in that is 3,000+.

Our team is just now starting to ramp up.  We spent the last 2 months building a good base so we don't get hurt. 

There are really only 8 weeks left if you do a 2 week taper.  We do a 3 week taper but the first of those is still pretty high mileage so I don't really count it as taper.

enjoy,

Duane

This past weeks totals:

Swim: 7000 yards

Bike: 138 miles

Run: 40.5 (long run was 14 miles, felt tired near the end which I wasnt too happy about)