Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 90)

EZ 3 mile run this am, shake the legs out.  swim probably about 1500-2K tonight.

Pacing question for the group.  On long course, do you use HR, or power, to temper and pace your effort?  Or RPE?  Or even speed?

In all but a few races, I have gone in injured, just want to survive, long training day, etc.  I've always gone the fastest I could, but this time I think I might actually be able to start racing it (for my own times, not as an AG contender).  Which means smart pacing so I don't blow up too soon, or maybe at all.......  I have no experience in this arena. 

My last in shape HIM (wildflower 2009) my coach said ditch the HRM since the hills would elevate the HR and be a worry, just go by feel.  Last year at California was just surviving.  This year I am hoping to do better, but need to temper both expectations and effort level.  Haven't been training with HR or power (on the road) so I guess I am stuck with RPE    

Group thoughts on pacing the thing?  I am willing to give up a couple minutes on the swim, but will generally be in the :30 neighborhood.  Generally, easy first 1/2 of the bike, followed by harder second 1/2.  Last year most everyone saw a 4 mph reduction in ave speed or more between the two.  Last years was 3:13.  Run is relatively flat with a few easy rollers, it's two loops so two out and backs of about equal length.  Last year was 2:29.  Ended up walking quite a bit with cramping.

I have my ideas, but interested in more experienced racers' input

I cannot help you there Chris, i have only done 2 Halves, they were 2 year apart, and honestly the races cannot even compare as i was sooo much better prepared for the second.

i raced by RPE last year with keeping an eye on HR, i want to say i went as hard as i could on the bike, but that would be a lie, i felt too good getting off it. The run was always in the back of my mind.

Today was a tempo run in the morning and a long swim this evening.

As for pacing, although I've not done anything longer than an Oly yet, I went by HR in my last race last year (first race I had a HRM ) and I set PB's in all 3 sections

Oh, it's very exciting for all the racers this weekend! Kim, you are awesome for getting your bike all packed up.  I, sadly, would probably just enlist my hubby to do and be wimpy even though i should learn.

Anyway, did an easy spin on the trainer this morning and i have swim group tonight.  Should be good distraction.

My mom is having her second surgery today - right now,actually.  I am glad to be at work - i have awesome colleagues and it's good also to keep busy here. I'll get updates from my sisters throughout the day.  I've been feeling blue about the whole thing even though i know it will be fine.  Mostly, i feel really useless. I can't really help or change anything but I am planning on going next week to help her out with the recovery so that will be good.

No expert here either. For my HIM i went by RPE but i don't tend to overcook myself - i know where i should be and keep an eye on my pacing and effort. I thought it worked well mostly since I was able to run the whole run leg with no walk breaks and only minor cramping that was addressed with nutrition but it does require honesty with yourself.  And also the fact that I didn't have a time goal and was pretty much focused on getting through the thing as upright and happy as possible (i am a nervous, new swimmer and the bike course for the HIM is notoriously difficult).

I am training by HR (mostly) for IM and i will probably use it for race day because managing the overall effort was so important

Plan was a 1/2 hour spin this a.m., but....  Didn't.  My hip issue is weird.  I can be fine for weeks, doing 10, 11, 12 mile runs.  Then do a little ez 3 miler on Tuesday and it comes back stronger.  It's in a weird position, way up high like where something attaches to the illiac crest...  Anyway, just gonna wait til the race to run again, no 15 minute jog for me.  Might still get on the trainer, might not.  Also need to get on the bike for a few minutes and make sure everthing's kosher

If I don't, I'll just take wed - fri off.  probably not ideal for a taper, but doubt it will deprive me of a Kona slot   

Thanks Fred, I get those taper pain too.  Knee before IMAZ   But this is an ongoing issue I've had since last fall.  No idea what precipitated it, but it's mostly manageable, and hasn't impeded my run training at all.  Haven't been this well trained in the run for a race ever, so the next few days are irrelevant.

Good luck!