Ironman Louisville : Official Thread (Page 70)

Great day for the South Beach Oly Tri in South Haven, Michigan!  Nothing at all remarkable with my results, but a beautiful venue. Interesting "j" course on the beach had us swimming the first 500m south, with the wind, and then turning and heading north for the final 1000 meters to the pier.  It was definitely challenging with the light chop, and I swallowed several waves and a couple of alewifes and shad (just kidding).  Also, it was difficult to sight, at times, so my path was probably a bit zagged.  Still, the water temp was just about perfect at 65 degrees.  This is in Lake Michigan, which was just about 52 degrees just days earlier, and I was quite nervous about that.

Roley-poley bike course straight out of town and back; nothing too strenuous and quite smooth.  I slummed it more than ususal, mostly to practice "resting" on the bike and also practice my hydration plan, gu-ing, and salt capsule fixes.  BTW, I've always struggled with muscle cramps during longer endurance races like the XC ski marathons which can keep me out on the trails from 3 to 5 hours.  Because my stomach does not handle electrolyte-replacement drinks (i.e., extreme gas), I've pretty much stuck to gels and water.  But I've been taking 2-3 Endurolytes by Hammer every hour during and have been quite pleased.  No more cramping on long rides/runs, and I sweat freely.  I'm sure there are cheaper salt tablets/capsules out there, too.

Top it off with a very nicely shaded run course for probably two-thirds of the distance, and a unique 400m finish down some steps and onto the sandy beach to the finish line (think baby steps here). 

So that's the news from Lake Tri-begone, where all the women run strong, all the men are good-looking in lycra, and all the children swim above average.

Tailwinds,

-Todd

Well I did the Mountaineer HIM in Morgantown, WV on Sunday. Sam, you said I'd like the course and I have to say with the exception of the bike portion I loved it. The bike course was a two lap out and back. It was so hilly I was either in my 39X23 gear climbing or 54X11 gear white knuckle descending. I topped 49 mph a few times. Average speed for the ride was only 16 mph and took 3:35:11 Mapmyrun had it at 3600 feet of climbing and another competitor said the garmin reported it at 6500. Either way it was darn hilly.

Overall I was 19th and 2nd in the 40-44 age group. So I can't complain about that. I did have a moment of panic in the water and I mostly attribute that to it being my first time in open water all season. I was able to really get on the gas for the run and managed a 1:42:03 half marathon and I was absolutely thrilled with that. 

Complete race report is posted if anybody is interest.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=258567&posts=1&start=1

Peter B

tsoule- I was thinking about you, and your race when I was standing in Lake Superior, icing my Achilles, on Sunday. Glad it went well.

Peter- Sounds like you had a solid performance. Good work!

My Achilles is really challenging me lately. It's been a bit troublesome on the bike as well. Not good. I'm icing now, and expect to be doing that a lot. I have a 'Plan C' if you feel inspired to read about it on my blog, but the short story is that I'm going to lean heavily on my swim and bike fitness.

question for the group:  have you tried or do you use compression socks/sleeves?

If so, do you wear them for both the bike and run? (And recovery...)

Notice a difference?

I'm working towards my first IM and think compression leg sleeves might help as I work toward the peak of training...

Thanks!

Tri Sam

I'm in the same boat.  During a marathon on May 1st, I aggrivated my IT Band and Patella femoral.  I've been doing Physical Therapy, stretching, strengthening, and icing.  Even though it's better, I still cant run.  I've also been mainly leaning on my swim and bike fitness.  A couple weeks ago, I began using the Eliptical as an alternative.  I'm concerned about my run for Louisville, but  I also have plans A, B, and C ready for the race.

regan- I use compression sleeves (calves) for recovery, but I don't workout or race in them. Often I will use them for long trips as well. Sometimes I wear them leading into an event, but not during.

Justin- Well, then let's keep our boat a floatin'.

I'm on the fence about this race but it sounds so appealing.  I'm guessing all the $79 hotel rooms are booked as I was thinking this could be a nice weekend for family and dad with his racing habit.

The only 56 mile course I'm famiiliar with is Kansas from earlier this month.

How much more difficult is Branson bike course than the one in Lawrence?  My bike fitness is OK but I'm thinking of training harder on the bike the new few months and making my upcoming OLY races "B" races as I train up a little for Branson.

Regan--I use the CEP brand compression sleeves for long runs and recovery.  They seem to help.  Some brands make sleeves and socks specifically for either training or recovery.  I was considering running sockless this year, and that is the reason I went with the sleeves over the socks. 

Tri Sam and Justin--i highly recommend Active Release Technique (ART) for any runner type injuries.  This year I have dealt with IT Band issues, Achilles issues, and shin splints. My provider was able to fix these issues quickly--the achilles issue took longer, but it was only about 3.5 weeks. Give it some thought.  Insurance typically covers it with just a co-pay.  I've done probably 15 sessions over a 3 month period, and will go back if pain starts to creep back.

Enjoyed getting caught up on this thread again today.

I raced an Oly(ish) event on Sun - San Diego International, a pretty competitive regional event and a funky distance (1k/30k/10k). Should set up well for a runner (read: non-swimmer), but I was in no shape to threaten for a podium spot.  Plan was just to train through (and survive) the race.  After piddling around for the better part of 3 weeks, I did a 2-hour ride on Sat and checked in my bike.  The race was the first real swimming of any kind since Honu 70.3 and I paid for it dearly - one of the most miserable swims I've ever had.  Couldn't wait to get out of the water.  The bike was fun, but it's an easy course with the last 5 miles or so downhill or flat to the finish. Perfect conditions to run, so no excuses, but I still struggled to the finish.  Too much laziness lately, I guess, but definitely a good wake-up call.  Eye on the prize for the next month or so!

Hi everyone!

Marathongirl...WOW! I can't believe you did 50 miles in a trainer!! how the hell did you do that? agh...I can barely do 45minutes it aggravates me terribly...any secrets??

Trisam....keep icing, RT therapy and have you tried using the Kinesio tape, have a PT put it on you...it really works ;-)

Regan1919. I love running in compression socks for runs longer than 10 miles. I have suffered from calf cramps in the past either running or even hours after ( and yes I have been hydrated) but when I have used the compression socks and NOTHING!!! ZIPPO...NO CRAMPS! I did IM Cozumel with them on and they were great.

Well, as for me...I am having problems with my left shin...I am a little freaked out but I am crossing my fingers...anyone out there having trouble juggling 2 works outs in one day with a fulltime job?

Ok, happy and safe training....it is getting close....wooohoooo

lulubug- Is that short for crazy person? Just kidding...kind of. Welcome! Congratulations on your IMCDA finish and welcome to the beginning of the finishing IMLOU.

Hey guys, is anyone else secretly hoping it rains on race day (or at least while we are on the run course)? I have had to do a lot more riding in the rain this year and had to race in it once, so I am getting much more confident with it. While I'm doing everything I can to plan for heat and humidity, it can't hurt to pray for steady showers can it?

I recently went to a nutritionist to set out a plan on how I can finish this race without risking serious injury due to dehydration or hyponatremia (I lost 7% of my body weight out there last year, which is scarily close to some serious side effects), and I basically need to consume 72oz of fluid and 3 salt stick pills PER HOUR on the bike! On the run I have to find a way to put down 12-14 oz of fluids per mile and a salt pill every other mile. I have a lot of work to do on both getting myself comfortable taking on that many fluids and logistically figuring out how to drink that much on the run. Does anyone else think it would make a lot of sense to hand out plastic bottles of water on the run like they do on the bike?

You could always carry a handheld bottle or wear a Fuel Belt. Re-fill as needed at the aid stations.

Sigh...

Been absent from the boards for a while.  I did Eagleman 70.3 on June 12th in an ok time for me, 5:11.  Was hoping for better, but who doesn't?  Man, was it hot!  Anyhow, after the drive home I came down with a virus and haven't trained a lick sense.  Its a real bummer.  I'm finally feeling mostly better now, but man, that was almost three weeks of lying in the bed.  Mentally I'm really out of it.  Physically, who knows.  We'll see tomorrow during my first light training session.

Steve...bummer. Recover well.

tulkas...I'm going to have to say no on that one. I don't hope for rain...UNLESS it is during the run and somebody has taken care of my bike.

Doc- Nice work. Regarding the long run: In the past, I've capped my long run at 15 miles. However, different strokes, for different folks.

Random-Pulled carpet out of the family room today so we can put wood flooring in tomorrow. Oh, and no, I will not be personally putting the wood in. Anyway, this means the tri cave in the basement has 'new' carpet.