Ironman Coeur d'Alene : Official Thread (Page 84)

Thanks....I will look at both sites for a wet suit.  I have the pool swimming down and like the bike trainer I am going crazy.   I have been able to ride the bike course 4 times, but that isnt much in 5 mos.   

Any Idea on how to think about pacing for the race day?  I work hard on all of these workouts, but I cant hold my workout paces for each event, and still have enough for the marathon.

I use my longer bricks and half IM paces (and previous IM paces) to judge my pacing. Obviously you have to stay as close to z2 as possible for as long as possible on the bike, so you should be familiar with your comfortable endurance pace that allows you to run half decently.

As an example that may be of use, my normal mary pace would be about 7 mins, I train for about 8 flat on most easier long runs and low 8s for brick runs, and I will shoot for 8:30 on IM race day (ran a 8:53 pace last year at IMFL).

I have read Rocketman say he shoots for 10% off of his standalone mary race times.   To get that figure, you must add the minutes to seconds then add 10%. (i.e., 8 mins = 480 seconds plus 48 seconds or 8:48s as desired IM pace). I wonder if thats a bit optimistic given the taxation of the swim and bike, but there is a lot that goes into having the best day you can have.

Enough with this propoganda... it's my way or the highway people!!!!!!!

One point of clarification -- the principles of physiology aren't different from person to person.  Their application (training program), however, can look very different.  I hope that in my sometimes strong defense of (or against) a particular opinion, I've been arguing the principles, not the application.  A quick skim of some of the debates here could, imho, be summarized as people suggesting applications that are inconsistent with or ignore foundational principles (and I'll repeat, many of those principles are universal).

In this postmodern relativistic world, it would do us some good to not sway too far into a sort of anti-scientific I-think-this-is-best-for-me mindset that ignores the abundance of good info out there.

All that said, I agree completely that you shouldn't second guess your training based on someone elses logs.  Their logs are the evidence of their application of training principles... and there is no one right way.  They could be mis-applying good principles, or applying misunderstood principles well.  Even if they are properly applying good principles, that doesn't mean that's the way everyone else should do it.

This is just a balancing comment to remember that it's very possible that any approach/application you have now could be improved (potentially) with better information, or with a more accurate understanding of the principles.

Well, according to the USGS, the current temperature is 4.4 degrees C, which is about 40 degrees F.

Here is a link:

http://waterdata.usgs.gov/nwis/uv?cb_00010=on&cb_72147=on&format=gif_stats&period=15&site_no=12417610 

Brrrrr!

I found myself exactly in this place, that is, thinking "I'm tired" or "I worked out hard today, so I can eat whatever I want" or " I dont feel like stretching today".  I did give into the burger, brownies, etc. urge in last week and of course justified with the increased training load, AND that I have been reasonably good for 10 weeks to mark my 1/2 way.  However, I fell into the "no time for stretching" mode because I am fitting in workouts at lunch, etc. when 10 minutes matters, but also skipped it when I could make more time, but just "too tired".  I am now aching partially because I haven't been stretching enough I believe, so back to it! 

I hope I can get in the bike and run today so I keep on track and make it to another rest day tomorrow!  Have to listen to body though.

Wow.  In the event of a really cold temp come race day, other than a neo cap and booties, would wearing a torque suit under your wetsuit help with warmth?  Plenty of time between now and then, but I was wondering what extra things people do to stay warm in really cold water.  I would guess ear plugs would be a must.    

WaterDog66 - 2011-04-21 12:42 PM

JoshKaptur - 2011-04-21 7:07 AM

Enough with this propoganda... it's my way or the highway people!!!!!!!

...

This is just a balancing comment to remember that it's very possible that any approach/application you have now could be improved (potentially) with better information, or with a more accurate understanding of the principles.

It is all in the suffering

When I start my coaching business I might have to pay you royalties for this...

Kaptur's Koaching... we help you suffer efficiently.

Anybody know how closely using a pull buoy replicates swimming with your average tri westuit?   I've never used a pull buoy till last night, and I've only used my westuit in saltwater OW swims where the natural buoyancy is fairly noticeable.   I just wanted to see if I could somewhat replicate what my effort level was over the course of a long pool swim (3k yards straight).   It felt kind of similar in the fact that kicking is impossible with the buoy, and just barely possible in a suit. 

Hot damn that 3000 yards was like nothing though....and did it at 1:36 pace compared to my normal 1:39.

I think you get a little more buoyancy with the pull buoy.  Also because you're holding your legs together and not kicking, you tend to get more body rotation in the water.  That's not a bad thing but it does feel a bit different.  Especially if you normally use a 2-beat kick (I don't) -- it tends to flatten you out.

my suggestions:

1. meet up on thursday, friday, saturday mornings for group swims, then break off with whoever you choose to or the whole lot (8-9am) for a run/bike/breakfast?

2. its too late for the neon hats for us and our support teams/sherpas right now i think unless someone has the urge to look into it more.\

3. swim in cold water now if possible! acclimate! i hated seeing that ideo or IMCDA on youtube where 2 folks got pulled out of the water then others all complained of being frozen still while on the bike.

4. possibly take ice baths to get used to being in cold water

5.  use ear plugs, neoprene cap and additional swim cap, vaseline on face, and booties if need be. i have blue seventy booties and a zoot neoprene cap. i think your hands must be naked. careful to not get the vaseline near your eye sockets where your goggles affix.

But I don't wanna!  Gah... you're probably right.  Any Puget Sounders interested in a Lake Washington (or other local lake) sufferfest in the next few weeks?

I also like the idea of doing group swims/workouts the few days before the race.  Count me in.

------------side note--------------------

A (probably unnecessary) PSA: 

I made a reservation back in June or July at the Blackwell Island RV park for race weekend.  Just yesterday, some family decided to join in and called the park to get a spot near ours for their motorhome.  For some reason they couldn't find my reservation, sparking me to start worrying that we were going to have to stay in Spokane, etc. etc.  Turns out they were searching for "Farah" rather than "Sarah" so all is well, but I think now is a good time to double check all reservations just in case something got screwy.

I'll do some bike rides around the lake(s) with anyone here but no OWS for me, thanks.  Weather in June is usually high 60s / low 70s, so check back with me then

The north part of Lake Sammamish is pretty shallow and usually warms up faster than Lake Washington.  So that's not too bad as long as you find a spot to avoid the ski boats.

At least the water will wake me up when I get in it.

FINALLY shored up some travel plans tonight. Nothing like waiting til the last minute. Needed two rooms now that in-laws and my kids are coming and only had 1 room at the Super 8 and luckily someone just canceled a room so opened one up. Only $85 a night!

Now the $3000+ I just dropped on airfare is leaving my behind more sore than any long ride will do me.

Going to spend another week after the race and drive to Seattle and Portland.

10 nights of hotels needing 2 rooms

10 day mini van rental

6 flights

sights and sounds of vacationing and meals = common powerball