Fred D Mentor Group - Part II (Page 55)

That is usually a dead-giveaway for tendinosis for me. Ice cup it a couple of times per day.

Try an ice cup when you get a chance: Fill a dixie cup with water, freeze it, tear the cup down past the top of the ice, hold it with a towel, and dig around on the offending tendons. Recommended by my doc years ago (way back when I was your age and also started having tendinosis/tendinitis issues ) It is like an ice massage - you can really get the cold to the hurt.

I have found Dora the Explorer cups to work best.

For what it's worth one of the guys from the LRS wraps his calves after every run.  Sticks an ice compression pack and holds it in place with tensor bandages.  Since seeing him do this I've done it after long runs since my calves have been sore all year, and it really made a difference.  (I just sit on the couch with an ice pack and towel for 10 minutes). 

I know it's not the same thing you're dealing with, but I hadn't realized just how much benefit a bit of cold would have in just a short amount of time.

Hmmm - I was wondering where the long ride portion was going to fit in.  Days 6 & 7 are simply not possible for me at that distance/time.  1)  The wife will deflate my tires permanently after the first weekend, 2) It's cold in Canada in the winter.

I may be able to squeeze out 2-3 hours once per week on the trainer as the long ride, but 3 hours is as much mental as it is physical in the basement.  I want to try and make sure that the extra training doesn't become a chore.  I've fallen into that trap in the past and when you start dreading workouts it's obviously self defeating.

does racing to the beer store count? Several cookouts to attend, but still gonna try to get good SBR in. 4.5 easy hours on the bike scheduled for Sunday.

x2 on the home ice massage--my high school nurse taught it to me, of all people--seems to work better above other methods of applying cold. Hey, placebo is a legitimate effect!

More interesting news from IM New Zealand.  This may be some WTC guilt over the race being cancelled / temporarily changed to a half last year.

IRONMAN is offering a special opportunity for athletes interested in being a part of IRONMAN New Zealand, which will celebrate its 30th anniversary in 18 months' time.

All participants in the 2013 Kellogg's Nutri-Grain IRONMAN New Zealand, taking place in Taupo in March, will earn a guaranteed preferred entry period for the 30th anniversary event in 2014.

And, to add to the spirit of celebration, IRONMAN has confirmed the 2014 IRONMAN New Zealand will offer an additional 20 slots to the IRONMAN World Championship.

Ten of these slots will be added to the current allocation, increasing the total number of age group slots to 50.

The other 10 will go into a special "Loyalty Lottery" draw.  It's our way of recognising all the athletes who have supported IRONMAN New Zealand during its 30-year history.  It offers a unique opportunity for athletes to have a better chance to realise their IRONMAN dream of competing in Kona.

All athletes who participate in the 2014 race will be eligible. You will receive one entry into the draw for each one of your IRONMAN New Zealand finishes (including your 2014 finish).  So every finish counts!  As an example, a first-time finisher in 2014 will receive one entry and a 10-time finisher will receive 10 entries.  To accept a slot, athletes must be present for the draw, which will take place at the 2014 IRONMAN New Zealand Awards function.  Standard entry fee and conditions for the IRONMAN World Championship will apply.

IRONMAN will also re-release a limited number of entries to the 2013 IRONMAN New Zealand on Tuesday 4th September at 10am (New Zealand time) on a first-in, first-served basis.  Visit www.ironman.co.nz to secure your entry.

This offer is part of the 30th anniversary celebration of our iconic event and the recognition of support and loyalty shown to IRONMAN New Zealand by our athletes. It is our goal to ensure you are on the start line for the 2013 Kellogg's Nutri-Grain IRONMAN New Zealand!

GO STAVROS!

Awesome Stavros - good luck - you are going to do great! All eyes will be on you this weekend - hopefully you will be finished up just as those of us in North America are waking up. The Wild Boar sounds like my kind of race: 9:30am start and wetsuit REQUIRED. Must be already getting cool there? I have never done a 4-loop bike - that will sure make it spectator friendly! Have fun - you gotta know we will all be rooting (that's a pun!) for you.

Good Luck...you will do great!

Last race of the season for me is a 112 mile road race around Oahu.

On a sad note though, our team's strongest rider (who regularly contends for the overall win) got in a bad accident yesterday.  I don't know all the details, but something like he got run off the road and hit a pole.  A bunch of broken bones and a lacerated lung.  Going to visit him at the hospital after work. 

Ride safe everyone.

x2.  Have fun.

Just thought I would provide some takeaways from my HIM racing this year: 

I had 2 races that were both raced in similar weather conditions - 90 and humid (aka major suckage).  The bike courses were complete opposite - one is considered a flatter course and the other was very difficult with lots of hills.  My mind set for the races were completely opposite.  At GR I wanted to be conservative swim-bike and let the run go aggressively.  At MiTi I wanted to be fairly aggresive in all 3 disciplines to see what laying it all out there could do.

At GR I was very conservative on the swim - long smooth stroke and easy kick (34:00).  I came out feeling good and no matches burned.  At MiTi I was aggressive and used a strong kick (37:00 but likely long).  I came out of the water pretty gassed and took me 2 miles on the bike to settle in.

The bike in GR felt comfortably hard (Avg HR:153) and I knew 20 minutes before I came off the bike that I was going to run well (a good feeling!).  But on reflection I wondered if I left some time out there on the bike. At MiTi the course was extremely hilly and tough for my training.  I never really felt good on the bike.  About half way through I knew I needed to back off or I was done for but the hills, heat and headwing kept coming. Hence, even when I told myself to back off I really did not.  (Avg HR: 158 oiy!).  I knew 20 minutes before I got off the bike that I was done for!  Same nutrition plans for both races.

The run in GR was pretty good considering the conditions.  I ran 1:40 and was only passed one time.  Ran my way on to the podium.  At MiTi I was walking in the first 2 miles.  I ran 2:02 and have never felt so dejected.

I thought I could run well just based on my big run base and still put up something respectable...NOT!  I honestly feel that the swim set me up for a miserable day and compounded my issue with a horribly paced bike.  Tough lesson.  Trying to race above your fitness level dont work.

Thanks Neil (and Rusty) for your input.  I do agree that most people are (and frankly should be) overly cautious about their running.  Running injuries regularly hamper/end seasons, so there is good reason for it.

You're right that most of my runs were Z1/Z2.  But I think if I can rebuild my base (I haven't run since June) over the fall/winter, I should be fine doing less/more intense running come next spring.  I'm also not the type to force myself to do a prescribed workout, so if my body tells me that I need to run easy, I know I can back off when necessary.

As far as swimming, I agree that the ROI is lower as far as your swim speed or swim split time, but I also agree that it improves your overall racing.  If I can swim just 1 minute faster, but do so expending less energy...I'll see some of those improvements in my bike and run time.

Good luck, have a fantastic race!!

Not me, if I do any more races this year it will be a duathlon in a couple of weeks that starts about 10 mins from my house.

Timely post Ryan - thanks for sharing your thoughts.  I have some specific times in mind for the HIM in a weeks time, but have been trying to caution myself that the weather may play a huge factor.  I'll keep your post in mind.

Did a lunch time run today in 95 degrees - I sure hope it's going to cool off before next weekend!