Ironman Coeur d'Alene : Official Thread (Page 39)

I did my first workout in temps above 60 this weekend!  I hope we don't go from all cool to HOT at the end of June.  I don't mind hot, I just need a couple of weeks to get used to it.  Oh well, way too soon be be getting anxious about the weather for me, pleanty of time for that later. 

Nice training this weekend everyone.  It looks like things are coming together for everyone. 

Just curious, it takes about 2 weeks to benefit from a long workout?  I thought I heard that somewhere.  I wanted to attempt one more longer run (16 miles) on Wed, but am ambivilent of the benefits versus risks at this late stage.  Just feeling really underprepared for the run because of my calf, and both wanting to get in one last longer run and wanting to not risk what I have so far.  Any thoughts?

You do not want to do anything very long at this point especially a run. Ten to 14 days out seems to be the last chance to really add to your fitness. So if you run this Wednesday you are still outside of that window. Your case with the injury is a little different. How long will it take you to run 16 miles? How much damage will you do to the calf on this run? My best guess not knowing all the details is to keep the run under 2 hours. I suggest using the bike more if you feel the need to add endurance and save the run for the 27th.

Got in my last 80+ mile ride this weekend and did another 2+ mile swim.  PF still affecting my right foot, so the run will be, what the run will be off of my relatively low run volume....that's the good news...

The bad news?  I have a feeling I'm coming down with some kind of upper respiratory bug.  These usually don't last more than 7-10 days for me, so I have my fingers crossed.  Will definitely make the decision to taper very simple.  Hopefully some serious R&R through this week will keep things at bay and I can get in a couple more short runs and one more 2 mile swim.

I'm itching to just get up to CdA and savour every minute of the entire experience...

-John



Edited by TheWolf 2010-06-07 12:24 PM

Do you go rain or shine? May try for this Wed. Really slow, but not concerned about yardage so much, just want some open water that is close.

As the say, when it doubt, leave it out.  I wish I headed that advice this weekend. 

Had signed earlier up for a local 10k mud run (Camp Pendleton) which sells out very early in the year.  Didn't have my full training schedule down yet.  Was debating whether to do it so close to the race, but told myself I would do it as a workout and not "race" it. 

It turns out there were some significant downhills which i hit too hard.   Stupid.   Had to skip this morning's workout, maybe tomorrows (I still plan on making the tri club swim though Mike). 

Anyways, I agree with the earlier of advice of being very careful of running long.  I've read quite a bit about athletes making the mistake of running long around this point.  If you're looking at doing a longish type workout for any bit of gain in endurance, it could be better to do it on the bike.

20-miler yesterday in the heat.  All-in-all, not too bad.  Just ran by feel and tried to tell myself not to think.  The mantra was, "don't think, just run."  Got it done in about 2:35.

I feel like I've been behind a bit, trying to recover from racing (still haven't hit 20 hours), so I think I need one more solid week before taper.  Baowolf - I'm hoping it does me more good than harm.

Ocean temp is supposedly 67°, so I may try tonight's OWS w/o wetsuit.

Thanks guys... ya I will stick in the 5-10 mile range until race day and then see how it goes.  As I know I am not going to podium or KQ, this is really just about putting forth a good solid effort and seeing what I can get done.  The risks do appear to outweigh the potential gains at this late date.  It jus is hard to go in to this second IM with less quality training than the first one... ya know what I mean?  On a positive note, my 112 bike, 1000 yard swim 4 mile run on Saturday did not leave me copletely toasted.  Ya I didn't want to get back in the bike seat on Sunday, but that was a seat issue, not a muscle or fatigue issue.  Oh well back to cleaning out my office ... yay. 

Got about 40 minutes in Lake Coeur d' Alene tonight in the sleeveless wetsuit. About what I expected.

We'll be fine.

My weekend was:
Fri: 5k swim
Sat: Olympic Distance Tri
Sun: 90 mile bike, 5 mile run
Mon: Off!

Goals for this week:
T: 3k swim, 10k run
W: 2 hour bike, hills
T: 16 mile run
F: OFF
S: 90 min open water swim, 10k run
Su: 90 min open water swim, 2 hour bike, hills

Then into a full taper.  At this point, I feel confident enough on the swim, but hope I've done enough on the bike.  Mileage wise I'm not where I want to be, but all my training has been on hills so I'm hoping I can pull through with good race day nutrition.  The good news was when I came off the bike on Sunday after 90, my legs felt great and I kept 7:30 / mile for the 5 miles (generally a 6:00 / mile). 

Hope everyone is getting excited, I know I am!  Still have to figure out little stuff (shipping bike, etc), which I'll do this week as well.  As this is my first IM, I can't say enough about how much reading everyones training and advice has helped, thanks!!!  Stay healthy and see you all in less than 3 weeks

Edited by MikeAndHuskies 2010-06-08 5:20 AM

Finished up this past weekend with an 88 mile mtn ride- 8400 feet of climbing that kicked my !  ran 20 on Sunday after my 4,700 yard swim.  I should be ready.

I took a rest day yesterday and I'm taking another one today.  All I've been doing is sleeping- feels great!  This week is a semi- taper with a 4 hour ride and a 15 mile run this weekend, then it's serious taper time.

The 17 hour finishers get the biggest party at the finish line- they really do!

I'm in for 17 hours too! I believe in getting my money's worth!

Looks like Karma got me.  Sorry Baowolf for saying you were bumming me out a couple weeks ago with your injury talk.  I think I have some ITBS going on.  Everybody make sure you stretch like crazy these next couple weeks and don't overdue it.   There isn't much to be gained at this point anyway. If you feel tight anywhere really focus on loosening it up. 
It looks like I'm not racing this weekend and I'll be visiting the PT later today.  Good luck everyone and stay healthy. 

For what its wor?t?h??, a? wise Kona qualifier once told me its better to be 10% un?d?e?rtrained? ?f?o?r? ?a?n? ??I?M than 1% overtrained.  ?????

all my rides have been with a strong wind and with some cold weather so i expect CDA to be 110 with no wind and then a pouring rain in the afternoon. Its everything i have not had this training cycle.

Sorry to hear that Scott, hope things go well and that you just need a little rest to be at 100 percent come race day. 

A moment of self promotion.

http://www.cdapress.com/news/local_news/article_d1cbff20-1e66-5ce3-aa52-b25060f3f30e.html#user-comment-area

I went swimming in Lake CDA last night for about 40 minutes and made it into the local paper.  Must have been a slow news day.  Sleeveless wetsuit, no booties, no thermo cap.

Nice article!   I am officially not worried about the water being too warm.

That is awesome - good lookin' stroke! . I'm thinking the water will be 63 by race day. The extended forecast looks good.

This user's post has been ignored.

Edited by UrsusAdiposimus 2010-06-08 11:46 PM

Ursus,
That stinks - I would be pushing her insurance to pay for new bike - you have no way to tell if there are any microfractures on that frame by visual inspection - you are probably fine, but that is a probably. I'd ride your bike but pursue a new one through her insurance.

Wow, all sorts of excitement going on!

T-Liberty--  you belong in Hollywood!  Nice job!   I agree with TriSeattle, a damn fine stroke indeed!  It is fun to see some of the articles from the local CDA perspective...  Even if your not front and center, keep them coming.  I think everyone would enjoy seeing them.

Ursus, I am glad you are ok...  I get the impression you have had a lot going on lately.  I am also wondering if you did not T-Bone this lady just to get her phone #???  Just kidding man!  Again, I hope you are feeling alright and I hope the bike is fine.  I think I am with Spathw, I think I would push for the insurance recovery.  Unfortunate event and timing (2.5 weeks out).  Regarding the road rash, wait till it is completly scabbed over before swimming and you should be good to go.  It sounds like your doctor is on target.

It is hard to believe race day is almost here.  Crazy!  The good news is that I am feeling ready to go!  My training is about where I wanted it to be.  The only bad news I have received was when I took my bike in for the final tune-up on Monday they found a crack in my $2000 carbon race wheels...  Uggh.  I am not sure what the outcome of this is going to be yet.

 

Alexander vs. Lieto this weekend??? Hmm..I'm thinking about making the 4.5 hour drive from Salt Lake now .

Okay people, no more wrecks and/or injuries - were way to close to be screwing around now!!

T-Liberty - I had to do a little "Ironman stalking" since your full name was in the newspaper article. You did 11:07 lastyear?? That is awesome. Is that your fastest time (didn't realize you had done so many Ironman races as well). What are you shooting for this year? I'm following you...