Ironman Lake Placid : Official Thread (Page 94)

That's great, not only the tough ride but feeling good about it.

Sweet!  Great job.  It's fun watching it all come together for everyone.

Yesterday was a big confidence builder for me.  I did 100 mile ride with over 8,000' of climbing and then felt good during the 45 minute t-run.  I'm still amazed at how good I felt during the run.  Not only a confidence builder but a lesson in bike pacing and reassured that my nutrition plan is working.

Looking forward to reading about everyone's weekend.

WOW! one hell of a work out!

Good amount of climbing there! Cant wait til you run LP. You're probably going to stomp the run course!

Nice job on the breakthroughs,  it has to feel really good to get them at this stage of the training.  Makes it feel like it's all coming together.  Keep up the good work.

That is a nice ride right there.  I was pretty suprised too on Saturday when I did my run after the 100 mile bike ride that my legs felt really good,  though you have to be feeling really good since you did 8,000' of climbing.  Keep up the good work.

7 Weeks

Quote & Scripture of the Week

You've got to think about 'big things' while you're doing small things, so that all the small things go in the right direction.” 

Everyone knows these apply to us!!

Psalms 91:11

For He orders His angels to protect you wherever you go.

Acts 3:19

The times of refreshing shall come from the presence of the Lord.

Wow, I thought I had a good ride.  8,000' of climbing is fantastic.  I put in a 97 mile ride with about 6500' of climbing and felt good coming off the bike.  The last 15 miles had a tough head wind and rain.  I felt good mentally, but still had no deisre to ride around the neighborhood to get those last 3 miles in!! 

The training is certainly coming together.  The month of June is going to tough...

Well, I had an interesting weekend...Be forwarded, it deals with some GI issues.

I had a half ironman this weekend. I'm pretty disappointed. My swim went well, there was definitely some chop (swim was in Lake Erie, and the winds at the start were 17 mph), but I came out 2nd overall female (swimming is my original sport). The bike was going to be a rough one with the brutal winds that ended up gusting 30-40 mph. But I felt absolutely awesome! I ended averaging 20 mph, kept in Z2 the whole time, and I was the first female off the bike.

Then the run...

Felt pretty good at the start and was holding a good pace. I had some issues with my speed laces, they were too tight and I was getting searing pain in my feet and then complete numbness. I had to stop and adjust these a couple times to get the feeling back in my feet. This was annoying, but it didn't slow me down too much. I wore the same laces at my last race without problem, so I am not sure if my feet swelled more? I think in the full IM, I will wear normal laces. Anyway...

Mile 7 came and all went to crap, literally :p I was still in first. Then I had severe lower GI cramping and I needed to go to the bathroom immediately! Luckily, there was an out house about 1/4 mile up the course. It seriously took me at least 25 minutes. I was ill beyond belief. Not to mention the billion flies buzzing around me and biting me. When I finally got done with all the waves of cramping and diarrhea, I started to try to run again, but now I had side stitches and cramping in my upper GI. I eventually made it with a run/walk the rest of the way. Without this incident, I probably would have had under 2:00 for the half marathon. Instead, I had a 2:30 marathon was way off what could have been a personal best by far.

I am not sure what happened. I felt and still feel very disappointed, knowing what I could have done. I felt great physically! I have always had GI problems, but this has never happened to me before in a triathlon. I'm trying to decide if it was something I ate the day before (had Subway for lunch and it did taste a little funky...), or nutrition. I didn't feel like my nutrition strategy during the race was off; maybe I took in too much water at the start of the run? Secondly, I wasn't able to "clear my system" the morning of race. Maybe because my body clock was off with the time change? (Went from central to eastern time?) Does anyone have any techniques to make sure their system is cleared before race? And any other suggestions/thoughts as to why this happened. One thing is for sure, I DON'T want this to happen to me at Lake Placid.

First, I'm sorry you had to gut through all that.  It is rough stuff.

The upside, you were strong for two disciplines, didn't have any transition problems worth mentioning and have time to focus on the issue that did arise.

As to technique: I try to give up nearly all caffeine for about 10 days before a big race.  Since I typically drink tea every morning -- when race day comes around a cup of tea is enough to make sure that all my internals are awake and doing what they should.  Also, the last big meal before a major race is always a brunch or early lunch the day prior.  People vary certainly, but I don't think most bodies process and flush out all the heavy foods in less than 12-18 hours.  If you consume a lot of volume throughout the afternoon and then have a regular-to-large dinner, it will still be in your gut come 7.00 a.m.

Asock and SWI, SORRY to hear about what happened. Better now than later I guess.

On another note, for everyone that is going up to LP this wknd for training I was wandering how you will incorporate water refilling during the day on the bike course. I normally stop at home half way through my century rides and fill up. Are there any places that sell water through out the bike course? I only seem to remember one place last year. I suppose I can leave refills at the car and hit them for the second half, but I'm worried I will run out.

Best option for water refills if you can't make it all the way back to Placid would be in Wilmington.  There is the "Little Supermarket" on the left as you come into town (they have a porta-potty in their parking lot too!) and then there is a gas station a little farther up on the left.

If you need something before Wilmington, you also will pass Ham's Deli which is on the right as you start out on the out and back to Ausable Forks.  Ausable Forks has a Stewarts but you have to go off course to get to it (about 1/2 mile after the turn around point).

Hope this helps!  

I plan on carrying 3 bottles on the bike and potentially stopping in Willmington if I need anything.  I then will be making a quick pit stop at the car for more nutrition before heading out for loop #2 and the transition run...

It's Monday and I am already so excited for this weekends LP training weekend.

It sounds like you were having an awsome race.  To me it sounded like just one of those things. (or it was a vodoo doll used by the girl in second place because there was no way she was going to catch you).  Unless you tried something new on or the day before I'm not sure you will ever know what caused it.  I'm trying script how my 48 hours prior to the race is going to be from a nutrition standpoint.  This way I can try to figure out if I will have any problems and to make sure that my system is cleared by the time the race starts.   Don't get too frustrated (easier said than done),  it's good that if it was going to happen that it happened in this race and not LP.  Don't let it get in your head you don't want to be thinking about that all day in LP. 

my race report is up from Quassy for anyone with an hour to kill in need of entertainment...

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Good job on the race, Annie. Tough to have to deal with that-and the bumpy road didn't help either. You are much faster than that time.

Great to read about the breakthroughs and solid training rides with hills.

Congratulations to triguy1043 and family for superb results! Wow.

Attention all LP soon to be IM... here is your daily inspritation from my home town OH for the state track meet. Truly inspiring at a young age. Story copied and video attached.

Columbus, Ohio. June 2, 2012-- Girl's State Track & Field Championship. With less than 100 meters to finish in the girls 3200 meter race, runner Arden McMath collapsed on the track. She tried to get up, but collapsed to all fours again.
...
West-Liberty Salem's Meghan Vogel could have taken the opportunity to pass her--but she didn't.

Meghan stopped, helped Arden to her feet and literally carried her the last 30 meters across the finish line.

She also made sure that Arden crossed the line before her, even though it meant that she finished dead last in the race.

With all the pessimistic news surrounding the youth of America lately, it's the kids like this that restore my faith and give me hope for the future.

It's the kids like this that deserve the headlines & the attention.

Meghan, you are my hero.

Here is a litte tear jerker for you

http://www.videobash.com/video_show/girl-helps-collapsed-runner-across-finish-line-299449

ps....hopefully this doesn't happen to any of us!!

 I saw that on Fox News pretty cool

Hills vs. speed for Z4 intervals, what are your thoughts?

The Fink plan gets back to Z4 intervals today, I'm scheduled to do 3x 6 minutes in Z4 with 2 minute recoveries.  To date, I've done most of my Z4 intervals by picking up the pace, going 5k pace or faster.  I'm at a point in my training that I don't care too terribly much about speed, my IM pace is pretty set by now.  As such, today I was thinking about using a hill to drive up my heart rate rather than pace.

Any thoughts on one being better than the other?

I'm gonna be half a smart'donkey' and half serious here....

If a training plan calls for something, and assuming you have bought into this training plan because you are following it, why would you differ from that plan?? I don't think Fink or any coach for that matter would steer you in the wrong direction. Since you bought into this plan, follow it... just my opinion.

I understand your IM pace may be 'pretty set by now'... why would you want to risk getting unset? our gaits are so different from a 5k gait to an IM marathon gait that I don't know if I would want to mess with it. I did a 5/1 brick Saturday and it took so much MENTAL energy to stay at my prescribed 10:30 pace. I now set my garming to alert me if I am going too fast for a prescribed run.

You have 6 more weeks of following this plan.... I wouldn't derive from it now.

I work at Bluffton University which is about 5 minutes from Arlington which is where the girl who was collapsing is from. Good friends of the family and he coach actually works with me as well. First hand story was much better than the news articles which don't explain a lot of what makes the story even better as the girl that helped her had won the mile earlier in the day and still had enough pride to let Arden finish in front of her make her last place in a meet where she had already won an event.

Great Story! I'll let Arden know how famous she is that she showed up on this forum!

I agree.  I think maybe I was unclear.  I have Z4 intervals prescribed.  I'm going to do Z4 intervals.  My question is:  Does it really matter how one gets to Z4?  In the past I've gotten there via pace.  Today I'm considering hills.  Does it matter?

On sunday I did hill intervals at z4 and higher. I felt like I got the same work out as if I was doing speed intervals on the trainer, however there was more coasting involved in the recovery (downhill) and of course the recovery periods were longer. They kicked my arse!!! There's going to be hills to climb, so why not get in 2 work outs at a time. It's okay to make changes to your plan every now and then. I think hills make me faster. You can challenge yourself each hill to get up it faster with more power. I say go for it!!