Vineman Full Ironman : Official Thread (Page 7)

My totals for the month:

I missed a week and a half of running due to a small injury but my run feels on track.  Just did a century ride with Jim and feels good.  Still working on the swim but getting there.  Going to simulate a half Ironman next weekend with Jim to see where we're at.

Hope training is going well for everyone as well.  Keep it up, We're almost there!

Here's mine.  I'm pretty much on track!  Hope y'all are doing well!

Question for those who have been here before: is there shade on the run course? I just did a long run at 87F and a medium run at 90F, each with about six miles in the sun and the rest in the shade. 90F in the sun feels ten times worse than 90F in the shade. The last few years, the marathon has been in the low 90s, right? Please tell me there are trees along the route.........

I let the run volume slip a little this month, but I think I'll be alright as long as the next five weeks go well. HIM this weekend, my first, at Quassy. Pretty excited. 70.3 seems doable. 140.6 still seems really, really long.

My volume should have been a bit more but I had to add in a few extra rest days and a recovery week after my Half distance tri.....Anyone else feeling the overall "training fatigue" yet?

Having 5 weekends in a month makes a big difference in a months volume.  Now maybe a little nice weather?

Not much shade on the run and throw in plenty of hills for shitz n giggles (or tears.....yes I cried on the run course last year, lol)

Volume wise a bit lighter than I'd hoped, but

I ran a 3:58 marathon the middle of the month.

My long ride for the month was 90 miles in 4:49 (18.5 mph).  Most of my rides have been 18 mph. 

Wow, glad you mentioned the heat and lack of trees for the run course.

Ok.  I've NEVER run 26.2 miles in 90+ degree heat.  What are some things I can do to keep cool?

Any advice is appreciated as I plan to train in that type of heat in July so could start testing out some ideas. 

Thanks in advance

I'm not racing but I'll still post my totals since I'm still in denial that I'm injured:

Regarding the heat/lack of shade on the run course.  Maybe I will bring a super soaker with me and spray everyone running by to help ya'll keep cool   I'm open to any more suggestions. 

Just an FYI for everyone... they're serving Gatorade Pro (or Endurance, I can't keep track of the names) on the course, which is pretty well stocked with electrolytes. Obviously, experiment pre-race, but in my training, Gatorade Pro has been sufficient in electrolytes.

Ok. So the advice so far to help deal with the heat on the run is:

Dousing ones self
Keep an eye out for the Super Soaker
Stay ahead on the fluids and make sure to get enough sodium
Don't forget the sunscreen
Set up a frozen bottle for the run
Use arm coolers

Thank you.

May totals:

My garmin said 4000 feet elevation gain 2 years ago.  The loops are not identical so there will be some difference depending on which one you do.  Think rolling hills that are much smaller than CDA, wine country rolling hills like 50 feet up and down except for the couple bigger ones near the 1 significant climb that you get to do at mile  50 ish and 100 ish.  Count on wind for your 2nd lap unless you are much faster than I am.  Road surface is not as good as you might want it to be, careful of railroad tracks eating your water bottles.   

Most races I can keep cool just by keeping my try top and hat wet.  They had some misters in 09, but it only got up to around 89 that year, so not a biggie.  On the run you do get that one minor hill and the one big hill on each of the 3 laps.  The killer for me was the last lap was on the sidewalk so you get to hop down and up curbs on very tired legs, watch yourself.  The risks of running in hotter weather are drinking too little (bad) and drinking too much (side cramps).  Remember to not put ice in your hat = realllly bad headache, you can put it in other places if so inclined. 

This was my first week running again after Boston injuries.  Ya the legs are not 100 percent yet, but I have finally been able to get in some 5 to 7 mile continuous runs.  Yes my numbers include a lot of walking, walk jog with increasing amount of jog, less walk.  Today's bike ride was 105 miles at a pace of 18.3 mph.  That is my fastest ever at around 100, but I did have a tail wind more of the way than usual... it was an out and back so shrug.  Hopefuly I can duplicate it next week.  On problem is that with marginal hamstring, and both calves that I can't stay aero as long as I would like to.  Oh well still time, really hope my legs hold up. 

Sorry to hear about injuries... been there.  This was the hottest day of the year for my workout 60F.  We had snow this week... hopefully I am off the trainer for good now though.  Stay healthy folks.