Ironman Arizona : Official Thread (Page 33)

last year was my first IM.  I finished just under 15 hours.  I only ran 10 miles a week tops during training.  i did 9 minute miles first 13, last 13 was more like 14 minute miles.  overall marathon time - 5:15.    pre-AZ last year, my best 70.3 time was 6:15.     

This year I have incorporated a lot more running - running 40 miles per week, twice a day two or three days, but still nothing longer than 14 miles.  at this year's 70.3 I finished in 5:33.  lots more running vs. one or two runs made a huge difference on bike too. 

I say 14 is enough as the longer really beat up your body - just make sure you do decent number of shorter runs (6-10 milers).   ...of course, I haven't done IM this year  :-)

I actually just read an article about how the Hansens train their marathoners capping them at 16 miles and why.  They want the long run to simulate the LAST 16 miles of the marathon not the foirst 16 miles of the marathon. .  it was in Competitor magazine

Sorry to hear about the crash.  Sounds like you are ok, though.  Also sounds like you will be well prepared for IMAZ.

Stay safe out there.

Wow, step away for a few days from the forum and see how many topics pop up!  Here are some thoughts:

1.  For the spectator question - the grass area just east of the Mill Ave bridge is a great spot, or another is along the run course just west of transition.  My family was in the grass east of the bridge and it was great to see them multiple times, especially during special needs when I had an extra minute.

2.  Regarding the swim entrance/exit, be careful and when entering the water (whether at the swim exit for practice or on the dock at race time - JUMP OUT).  As mentioned, there is a concrete lip under the water line, and I have seen far too many people jam their feet and knees on it by not jumping out, away from the edge.  The water is deep enough a few feet out so do not worry about going deep and hitting the bottom.  Now, when exiting (see the photo that was posted), you can use the lip to your advantage.  The swim exit team are great at pulling you from the water, but if you step on the lip and help yourself, exiting will be far easier.  Last, and this is probably as important as anything......when you approach the swim exit steps, flex your ankles and stretch your calves.  I volunteered at swim exit in 2010, and about 1/3 of the athletes cramped up getting out of the water (which slows everything down because the stop right at the bottom of the stairs to stretch and no one else can get out of the water in that lane until they move).  Since you are not walking up a boat ramp in the water (like so many other races), going from weightless to the stairs will cramp your calves.  If you flex and stretch them the last 50 meters or so (when you make the last buoy turn), you are far less likely to have this happen.  I flexed in 2011 and came right out of the water with no problems.  There are eight (8) lanes to exit the water, and all get backed up a bit, so just be patient and wait your turn - we are all trying to get into transition as quick as we can.

Seven (7) weeks to go - and the weather in Tempe is still hot (was 104 at 11am this morning) - but the water temp will drop rapidly in November.

If I'm counting right, its 7 weeks.  These next weeks are going to be hard!  Hard training until the taper, hard to wait until race day, hard to control my nerves and freaking out before race day! Just had to post, very excited for the day to come, and a bit nervous of the day to come.  Had first IM anxiety dream the other night.  Forgot my sunglasses somewhere and was frantically looking for them.

Note to self.  Stay calm, breathe, focus. 

Ok, I might be better now.

I had a really bad one of those last week.  I had a dream that somehow (remember, this was a dream) I found out what my finishing time for the race was, before the race started.  I was told that I'd finish in 16:30ish.  My actual goal for the race is 13-14 hours, certainly sub-14 and my stretch is sub-13.  So in my dream I finished the swim in about an hour, and was on pace to finish the bike in 6, so I was freaking out wondering what hell awaited me on the run which made me finish in 16:30!

Anyone staying at the Hospitality Suites Resort?

I know I'm late on booking a room, but originally was going to stay with brother in-law, until he decided to move back to Iowa a few weeks ago on a whim.

Its about 2.6 miles from the start so I'd be walking in the morning, unless of course someone wants to give me a ride.

I'm looking at other stuff but this is probably the place I'll be.

I have a nutrition question: Do you guys use endurolytes and salt tabs?

If so how often do you take? 1 of each per hour?

I have been feeling nauseous after long bikes and i have been trying out figure out why the past few weeks.

I use saltstick plus http://www.saltstick.com/products/sscapsplus/cfeatures.htm and usually take 2 per hour on the bike

Believe it or not, it's still upper 90's here.

Yep, still high 80s or low 90s here.  I'm lucky to get temps in the 60s for my long runs.  I wish it would get colder here before November so I can get use to it.  

I was thinking of walking the 2.6 miles.

there a a couple rooms at closer places, but at 151 a night ill pass, take this one for 80 a night for the week, it has full kitchen etc, so ill save on food

With the kids i dont want them to have to get up at 4 am to take me down, maybe i could drive half way and they could walk and pick it up to save time, maybe split the distance half way lol

or perhaps meet a nice bt'er to ride along with

either way i think this might work out best, only 1 mile for them to get to run or bike portion, but 2.6 to trans/finish

It's 102 here right now...I am so over summer.

Yea I switched my long ride to yesterday to take advantage of the last warm days!  Wasn't exactly up for it mentally but it beats riding in 36 degrees on Thursday.  Where are you doing your long rides?  I'm about over the Platte and 470 bike paths...

I just saw that Sat. & Sun morn it's gonna be 28-29 degrees both mornings. Shaping up to be an indoor weekend. 

Are you training via Maffetone heart rate ideas?  His ideal heart rate training maximum is really supposed to make a big difference.  I've come close to fully applying it to my training in that I've slowed down my long runs, well almost all of my runs considerably, and over the past 6 months I was able to take about a minute and a half per mile off my pace while staying at a 143 heart rate.

I'm not sure...I work with a coach and she tells me what HRs to stay in and I have to adjust my pace accordingly. I used to run every single run in the 160s (and they all felt hard and terrible) so when I started running at a much lower HR I was getting very frustrated with the pace and walk breaks I had to take, but now I am finally feeling good. Not much speed work recently but I can't wait to see what my pace is at the HR I used to run!

If you have time, take a look at Phil Maffetone's book, here's a link that sounds quite like what your coach is having you do:

http://philmaffetone.com/180formula.cfm

Are they ever going to publish the athlete guide?!

Also, count me in for my first IM anxiety dream!  I was dragging my feet - not starting with the other athletes to help a friend with some photography stuff...next thing I know, the swim cutoff had passed and I hadn't even started!  (totally accurate because I had been slacking in my training to play with friends!  Focus back on, though!)