Ironman Louisville : Official Thread (Page 31)

Quick question for those of you doing the 20wk BT plan.  My workout for tomorrow is below.  Now I am no rocket scientist but I can't get the minutes to add up to the total of 2:55 my plan is calling for.  Seems like Run #1 is 2:20 and Run #2 is :20 so 2:40 Total.  Am I missing something?

Run: RUN #1
WU: 20'
MS: Then 2x30' at mid to high HR Zone 2. 5' HR Zone 1 in between sets.
Then 2x12 at HR Zone 3 with 5' HR Zone 1 in between sets again.
Then 10' at HR Zone 4
CD: 6' cool down.

RUN #2
20' 2nd run of the day, very easy!

Glad traning is going well.

Got 2 flats today during my ride.  1st was a puncture and the 2nd I am pretty sure was caused by the hole from the first.

Should be good practice if someone decides to tack the road again like last year.  Think I will bring a bunch of tubes just in case and put them in my bike mid-way bag.

July 10, July 24 and July 31......I AM TRI is hosting local - fully supported - rides

Join IAMTRI KY for one of their group training swims/rides of the IMKY bike course.    These are all occurring on Saturdays……. July 10, July 24 and July 31.  We will have a swim clinic and OW swim from 8-9am at Tumbleweed's dock (IMKY swim start)....We should have kayakers there for safety purposes.   Then the ride instructions will be given at 9:15am in the Yellow Lot near Tumbleweeds on River Road and we'll begin riding at 9:30am sharp.  Cost is $5 for those swimming (so we can tip the swim instructor and kayakers) and $10 for those riding (to cover SAG/aid provided throughout the course)....So if someone swam and rode it would be $15 for the training day.  We are also looking at having a pizza party/get together following the rides at VO2 Multisport (Have been in touch with Kelli and Jeff Miller).  Riders can do 80 mile (one LaGrange loop) or 112 miles (whole course).  There are riders there of all abilities from the low/mid teens to those cranking in the 20-21 mph range. 

2 months.

How is everyone feeling?

I'm tired and I have a bit of knee pain, but I'm starting to get used to the load.

The knee pain is due to me messing with my saddle height the night before a century ride.  No, I was not drunk. 

We just need to turn it up a bit more and hold on.

I'm really staring to worry about the tacks.  My wife and I run tubbies on our race wheels.  I figure I can use PitStop for the first one, but if I get multiple ones I'm doomed.  I'm not sure my wife could use the PitStop, because the directions on the can are in Jiberish.  

Were the tacks in only one area and was it on the Lagrange loop where we would pass it twice?

I feel pretty good so far but I know July is going to suck it up big time.  I start working on budget at work which is a lot of extra hours plus all the training and trying to find family time.  Body feels decent.  Knees are getting a little sore and my back has issues the last 2 years.  I keep doing excercise given to my by the PT but it only keeps the problem from getting worse, not any better.

I would love to come on the 31st since it is pretty much  my longest training day and my family will be in FL but I don't want to spring for a hotel (too much spent on training already).

As far as the tacks go I think WTC should rent a few of the blowers nascar used to clean the track after a wreck and blow the whole course clean on race day.