Run
  • 22m 58s
  • 2.24 miles
  • 10m 15s /Mi

Maybe I wasn't quite ready to run.  My left achillies is really unhappy about it.

I went for a quick run while my girls were in Russian school.  I was getting very stressed about not working out so it was nice to run even for a little bit.  My legs were beat and my IT band wasn't happy but everything was good once I stopped and stretched.

Swim
  • 20m
  • 800.00 yards
  • 02m 30s /100 yards

I find it interesting that I was not all that hungry the day after the race but have been constantly famished ever since.  While I have not gone crazy food-wise I have still probably averaged 3000 cal/day this week.  That's only a little less than I was averaging in the last two months of training.

For some reason I woke up this morning with a terrible headache.  I went to Masters today anyway because I thought that it might go away.  It didn't.  12x50 fast made it clear that a workout was not in the cards today.

My BP is still running high, even with the increased medications.  It appears that the stress of the upcoming race was not responsible for my BP last week.  Last night when it was 164/92 my wife told me to go out for a long run.  She was only kind of kidding.  I guess I'll get to see the Cardiologist again early next week.

It has been nice at work that so many people were aware that I was going to do an Ironman and appreciated the difficulty of it.  I am especially proud that since I signed up for IMFL three people that I work with have run half marathons and two more are going to do the ING half with me.  One is even talking about doing triathlons.

The IMFL pictures are up.  Like Jonathan, the swim picture is not me.  It appears I was smiling for most of the running pictures.  That means that I was good at picking out the official photographers.

http://www.asiorders.com/go.asp?43471756

I decided to modify my recovery plan and will take today completely off.  I'll swim tomorrow morning and go for an easy ride on Saturday afternoon.  My muscles feel pretty good today (I got down the stairs without holding onto the railing) but I am a little worried about my joints.

Swim
  • 40m
  • 1900.00 yards
  • 02m 07s /100 yards
Went to Masters and did an easy swim.  There were very few people there probably because they were up late last night watching election results.  My muscles felt alright but I ran out of gas around 1600 yards.

More thoughts on the race:

1.  I definitely did not get enough calories before the race.  I ate an uncrustable at about 3:00am and another one at about 4:30am.  That's not enough, especially for a big guy.
2.  I did not practice transitions and I paid for it at T-1.  I was in a daze after the swim so I'm not sure how much practicing would have helped but I would have learned to put the Garmin on the bike before the race instead of having it in my T-1 bag.
3.  I didn't get nearly enough nutrition on the bike (again) and should have hydrated more.  On the bike my total caloric intake was around 1300, which works out to about 200 cal/hr.  In training I found that I could easily handle over 300 cal/hour on the bike and I should have done it in FL.  One of the reasons my BP got so low on the run is that I was very dehydrated.  That started on the bike where I drank less than 4 bottles in 6.5 hours.
4.  I guess I learned why they say slow is fast on the swim.  My turnover was extremely slow but my pace was great.  I'm going to crush the swim in my next sprint.
5.  Volunteers at most of the races I have done are good but the ones at IMFL were amazing.  I heard Mike Reilly say that there were over 3000 volunteers and I believe him.  Even late in the run they were very helpful and almost all of them were smiling and being supportive.  I'm going to volunteer at at least one IM next year.

On thing I liked about the IMFL swim was that I didn't come up behind many breastroke kickers.  In triathlons that have wave starts at some point I will catch up to the slow swimmers in the wave in front of me doing a breaststroke kick.  Sometimes it's hard to get around 2-3 of the guys doing it.  In Florida those guys generally started in the back and I got in front of the rest pretty quickly.  I was surprised by the number of people that were kicking like crazy but they were generally doing a flutter kick which posed a bit less danger to my head. 

I'm still sore but am walking much better.

The people in my office decorated my cube and had a big "Congratulations" sign up.  I guess they didn't all think I was crazy.

I usually get very annoyed by robo-calls during election season but we've been getting one that cracks me up every time.  We've been getting an automated call from NARAL about 5 times a day.  It's the standard "This is the most important election in the history of this country!" message.  The funny part about it is that the recorded speaker has a STRONG New York accent.  Almost as strong as "The Nanny".  I would have thought that for GA zip codes they would get someone with a southern, or at least neutral, accent to make the call.  The voice even annoys my wife.  And it's not like the person who recorded the message is famous.  Just funny.

I think I'm going to ramble a lot today.

It appears that Dr. Nik is a bit of a comedian.  He actually suggested that I go for a short run today.  I did walk for 10 minutes or so and then stretch.  That's about my limit right now.

I went to Dr. Nik to get him to work on my IT band a little.  He did kind of a whole lower body workover after which I felt much looser.  With the hamstring problems I had before the race I am a little surprised that they are in such good shape.  I guess that my lack of energy for the run kept me from hammering them like I did my quads.  I am walking almost normally now but going down stairs is still no fun.

For those of you who are thinking about doing your first Ironman I strongly recommend getting a coach if at all possible.  Throughout the process, except for a few medical isssues I really never worried if I were going to be able to make it.  I had confidence that as long as I did what my coach scheduled for me I would be alright.  With all of the things that take up your time when training, not having to think about creating, maintaining, and worrying about a schedule was huge.  I'm also sure that I would have done something stupid and hurt myself.  Brett was great at modifying my schedule when issues arose and giving me the feedback I needed.  I wouldn't have made it across the finish line without him.

During the swim, it was pretty cool to see the bottom for the first 200 yards or so from the beach.  On the way out on the first loop I saw a couple of rays swimming around.  I kept looking for jellyfish but I didn't see any.

Just after the first turn of the second loop I felt someone grab my ankle and jerk it backwards.  I then felt a had grab my shoulder and use it to move forward.  The person was clearly not accidentally hitting me while swimming.  I was just a ladder.  I looked up and saw a pink cap!  So I pulled hard for a couple of strokes and then reached and pushed her under a bit.  I'm hard to push under and feel very comfortable in the water but what she did could really have affected some swimmers.  Oh well, it helped to entertain me while I swam.

Ha ha ha.  I walked with Natalie up the hill to the bus stop and found out that my muscles are VERY sore.  Walking down was worse.  Now I'm going to curl up with a bunch of Advil and pat myself on the back for scheduling a vacation day for today.

I think I forgot to mention that I was very impressed with the organization of this race, particluarly the aid stations on the run course.  There were aid stations every mile and all of them had water, ice water, ice, gatorade, flat cola, chicken broth, pretzels, cookies, oranges, bananas, grapes, and gels.  They didn't run out of anything while I was out there.  On the bike course there were aid stations every 10 miles and there were 3 port-o-potties at each station.  The only thing that wasn't so good were the port-o-potties on the run course.  Be afraid.  Be very afraid.

Also, although some of the wetsuit strippers didn't have the expected muscle, as I approached the finish line I was glad to see a whole bunch of big dudes.  I was alright and could walk fine but after seeing a bunch of high school girls trying to catch large men at Louisville it was nice to see those guys.

This week's plan:
M - R & R
T - R & R
W - Easy swim
Th - Easy ride
F - Easy swim
Sa - Ride on SCT
Su - Easy run

Race Report is up

I made it!  It was a tough day, a number of things did not go as planned, but I made it.

Thanks to all of you who have been supporting me for the last 2 1/2 years as I've gone from barely being able to run a mile to finishing an Ironman.  Without your constant encouragement and advice I never would have done even one triathlon. 

I'll try to post more details and respond to inspires a little later but right now I need to reintroduce myself to my family.

zaichikmiller's Training Log


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