Ironman Florida : Official Thread (Page 59)

Pebble - 2010-09-06 7:05 AM

Docs orders are rest and Ibuprofen until pain stops then to stretch etc. Its so frustrating

ironeric2010 - 2010-09-16 8:52 PM Hello folks,
1st time IM'er here.  Hoping I could ping my pacing strategy off you folks, as we're less than 2 months out.  So, first off, let me say I don't have a power meter and don't really train by heart rate.  Haven't sprung for the power meter and the heart rate strap gives me fits.

Couple of data points.   My last HIM was Gulf Coast in 2010, which shares most of the course with IMFL.  My splits were:
33:51 Swim (very rough sea state)
3 min T1
2:34 Bike @ 21.7 mph
2:17 T2
2:14 Run @10:16
total time 5:28

I'm real close to a sub 4-hr standalone marathon.  My best 2.4 mile pool swim is 1:04.  My 40k bike is real close to 23 mph.

So, all that being said, here is sort of what I was thinking.
Swim:  I've been told that there is some benefit of being done in under 1:08 because that is when the horde of swimmers is at it's highest.  One side of me thinks going out pretty hard and going as close to 1:05 as possible would be good, so I can be through T1 before it gets crowded .  Rational part of me says to slow down and have a very relaxing 1:10 swim.  Any thoughts?

Bike:  I've heard that a reasonable multiplier for HIM bike to IM bike is 2.2.  That would put my IM time at 5:39 or 19.8 mph.  That's quite a bit faster than my training rides of late.  But, I'm doing my training with rolling hills, unsupported, and open road conditions.  This is the biggest variable in my plan, so I was thinking about back off speed for an even 6 hrs (18.7 mph).

Run:  As I said, my open marathon time is close to 4 hrs.  At gulf coast HIM, I averaged about 8:45 min/mile for 9 miles.  The last 4 miles were a struggle as the heat became an issue for me and I ended up walking the last 4 at about 13 min/mile. So,  my thought here is to shoot for a 4:20 marathon, which would be about a 10:00 flat pace.  I like the endurance nation rationale of running the 1st 3 miles 30 sec/mile slower than goal pace.  So, if I'm able to hold that strategy that would put me at 10:30 for mile 1-3 and somewhere around 9:55 for the back 23.

My goal for this race is #1) Enjoy myself #2) Maybe go sub-12? 

Following the above strategy would put my into T2 at around 7:15.  Which, would mean I "just" have to do a 4:45 to go sub 12.

Any thoughts?  Too ambitious?

bar92 - 2010-09-17 9:38 AM

We are all getting into higher volume, so be careful folks.   [/QUOTE

This is so true....while swimming this morning I was thinking about all the BTers doing FL that have different injuries....my mind does wander at time while swimming.

Have fun training this weekend everyone!

phatknot - 2010-09-16 9:07 PM Enjoying yourself and putting a time demand on the day are not especially a good blend. Why not choose one or the other, with me leaning towards enjoying yourself? If you have to go sub12, if you fail you will potentially think poorly of your day. Its a long day with lots that can go wrong out of your hands.

Yes with your GCT time you can eek in under 12. Don't pressurize yourself.

phatknot - 2010-09-17 8:43 PMMiMi
I don't ask my doctor what their gpa was but I do ask everyone I know who is the best doctor for my problem. I'm not sure what that means for the time-goal discussion but its not like your numbers are insignificant. The larger issue, however IMO, is potentially ruining a perfectly good day by setting a time when there is little to no control over multiple variables that are impacting your results, like wind and heat etc. Does that mean not to srtive for your best time? No. Go for it. Just don't demand or expect it.

phatknot - 2010-09-17 8:43 PM MiMi
I don't ask my doctor what their gpa was but I do ask everyone I know who is the best doctor for my problem. I'm not sure what that means for the time-goal discussion but its not like your numbers are insignificant. The larger issue, however IMO, is potentially ruining a perfectly good day by setting a time when there is little to no control over multiple variables that are impacting your results, like wind and heat etc. Does that mean not to srtive for your best time? No. Go for it. Just don't demand or expect it.

ironeric2010 - 2010-09-17 9:40 PM

Not separated...just bone & muscle contussion.  A week ago, I couldn't lift my arm to shoulder level.  So, I'm totally stoked after todays swim!  Managed to get a quick hour on the trainer this p.m. followed by a 30 min tempo run.

After the last two weeks, I needed today. 

kevmk81 - 2010-09-19 10:46 AM I've got another question for those that know about the course: I'm wondering what type of course the run is. Concrete? Rocks? Smooth? Rough? Lots of cracks? Asphalt? Run at all off the street (grass, dirt, etc)?? I guess I could email the RD, but I'm sure I'll get an answer from you guys! Thanks!