Ok whats next, well I decided to continue to utalize all the training I did and see if I could crank out a fast marathon. I chose Memphis St. Jude Marathon which is being held December 6th. There area few folks from the Bloomington Normal area going down so it should be interesting. My goal is to qualify for Boston so a sub 3:20 is needed. I will sign up for the pace group to be with others with the same goal. The last couple of marathons I haven't done this, but will get the push from the pace group this time.
After the Ironman I only took three days off. I met up with some folks at the track and started with a 2 mile warm up nice and easy. We the through down some 400s. Their plan was to do 20 of them on 2 minute intervals. I completed 10 and was feeling the effects of the race 4 days prior. I decided to bow out and just continue to run. I competed the day with a nice 3 mile cool down. Did I mention it was windy cold and rainy well it was nasty.
The next day I was a little stiff but not sore. I went out and did a just under race pace 8 miler. This felt pretty good to get back in a grove and stay there. Also since the race my nutrition has still been right on. Another thing that has changed is I am wearing compression socks, 2XU compression socks. i will not run or ride again without them. If you haven't tried a pair, order them and let me know. The test was the 8 miler I just mentioned. My calfs were sore as heck after that 8 and I blame it on no comp socks. The additional miles I am doing between here and the marathon I will be wearing them.
I have been running most days nothing less than 8 miles. I am feeling confident that this race is the race to qualify. I looked at the profile and there are some rollers and elevation changes. The last 5-6 miles looks the best DOWN HILL... Today is hill day... I am planning on running a 4 mile warmup, then 12- 1/4 mile hill repeats and a 4 mile cooldown. Tomarrow a track workout. Thursday Thanksgiving and onto a taper week. Taper this time I will continue with some high mileage until the last couple days before the race.
Train hard, train smart
Tuesday, November 25, 2008
Monday, November 17, 2008
Florida Ironman 2008
Florida Ironman 2008
This year Ford Ironman Florida was jam packed with all kinds of excitment. The crew going down trained hard for what was to be a beautiful day to race. Arriving on Tuesday before the race we got in late so unpacking, checking out the condo and its views, was all we had time for.The Boardwalk Condo was the host site and this is he way to go. . Thanks to Tamara White for arranging such a spacious place to stay.
On Wednesday I was wide awake at 0400 hours, and off to get coffee and a few needed items at Walmart. I was back in the condo in time to brew a pot, watch the sunrise and collect my thoughts. So far so good.The way this Ironman experience had started. After unpacking and walking down to Ironman village which was littterally a stones throw away, we checked in for the race and was off for a swim. Swimming in salt water is effortless with a wetsuit. I had forgot after just a year how easy the swim was. The water was nice and around 72 degrees. There was one problem this year. A rather large sandbar had grown right infornt of the swim course. At low tide the water was 1 -3 feet deep and the sand bar was 25-100 feet wide. Everyone thought this was going to be a problem. and it proved to be for some including me. Maybe it will be gone by Saturday. No such luck.
The rest of the time before the race was spent relaxing and getting things ready, bikes, gear, transition and special needs bags. Ironman village was again such a cool place to hang out. The energy and excitment that is generaed from the athletes,spectators and vendors is an experience in itself. I wanted as much positive energy as I could get. The night before the race everyone pitched in and a good dinner of Chicken Marasala, salad,bread cookies brownies veggies WOW I had to stop myself from really pigging out.
Over all I slept pretty well until 0300 hours. I layed there for a minute and decided it was a good day to get up a do an IRONMAN. I got up made a pot of coffee and had my usual race breakfast. After going down and dropping off our special needs bags and doing the last minute checks with the bikes everyone came back to the condo and was just hanging out resting and relaxing. Nerves really never set in. At 0630 hours everyone headed down to the beach to get this Ironman started.
The swim strategy was the same, start to the far right ans stay out of eveyone way. This worked for the most part and added some distance
but I had open water on the first lap. The second lap I got caught up in the crazy stuff. At one point there was just no were to go and from the looks of some of the pictures no one was swimming on the outside of the bouys. some looked as if they were cutting accross the middle of the course. Oh well swim time did improve from last year but I know I would have been faster if there hadn't been the sand bar to navigate accross and there was a puking episode on first lap, salt water gotta love it.
Time 1:09:38
T1 was once again an experience. No place in the tent so I found a spot outside. I was right on time until mother nature called me. 9:56
Once out of the bike I got in my zone early and started my nutrition plan. I was passing people and for the first 40 miles and I may have been passed 12 times. and then all hell broke loose. I was then being passed by lines of 12-20 drafting off each other. I know sometimes its tough to resist the urge to jump on and take a ride. But I wanted to run a clean race. The new bike worked great and I saw several other Speialized bikes throughout the day and luckily I was passing them. What a difference a full carbon makes. I stopped once to again visit Johnny on the spot, but for most of the ride I was relaxed and stayed in my comfort zone.
Time 5:30:43
T2 5:45
Now its time to get out and pick off some people. I started out with a blazing first couple of miles and it felt good. I told myself just to hang onto this feeling. I guess all the brick workouts did there trick. Mile 5 aid station Mother nature made me stop for a fourth time. I stopped and immediately my right hamstring knotted up. I massaged it and completed my task. Back to running it was about the turn around in the park when I realized that I forgot my Infinite bottle. That was ok I still had an extra gel with me so I took it. At the halfway mark I grabbed up my Infinit and gels and took of for another 13.1 The second loop I still felt pretty strong no leg issues and I strongly recommend checking out some compression socks. I saw everyone on the run, which gave me a boost of energy. I made it a point to grab sponges and water at evry aid station. I have to say the aid stations were great. Those folks handing you stuff, asking how you are doing, and words of encouragement always help. I enjoyed the last 2 miles the most. I picked up the pace and actually ran. I just wish I could hold that pace throughout the marathon.
Time 4:03:41
Total 10:59:41
Pictures and walk back to the condo. I skipped the food tent this year. My gut wasn't feeling so good. I went back too a deserving shower and layed down for a few.
After an hour or so I began to feel better and I had my first beer. The finish line this year was pretty awsome. The crown stayed cheered and danced until the last finisher came across. The next couple of days was relaxing beer, pizza, beer, oysters, beer, banquet. I forgot beer, beach, beer jacuzzi. I'm sure you get the picture.
In closing Ironman makes for a long day but what it takes to get there is what counts. I had a PR by 38 minutes, which is good in anyones book, but it was only a few minutes after the race when I began analizing what I could do to better that. Is this addiction or competitive spirit. My guess is that it's both. There will be more training in the near future which leads to more Ironman finishes.
Thanks to all who had a part in this adventure.
Next
Train hard, train smart.
This year Ford Ironman Florida was jam packed with all kinds of excitment. The crew going down trained hard for what was to be a beautiful day to race. Arriving on Tuesday before the race we got in late so unpacking, checking out the condo and its views, was all we had time for.The Boardwalk Condo was the host site and this is he way to go. . Thanks to Tamara White for arranging such a spacious place to stay.
On Wednesday I was wide awake at 0400 hours, and off to get coffee and a few needed items at Walmart. I was back in the condo in time to brew a pot, watch the sunrise and collect my thoughts. So far so good.The way this Ironman experience had started. After unpacking and walking down to Ironman village which was littterally a stones throw away, we checked in for the race and was off for a swim. Swimming in salt water is effortless with a wetsuit. I had forgot after just a year how easy the swim was. The water was nice and around 72 degrees. There was one problem this year. A rather large sandbar had grown right infornt of the swim course. At low tide the water was 1 -3 feet deep and the sand bar was 25-100 feet wide. Everyone thought this was going to be a problem. and it proved to be for some including me. Maybe it will be gone by Saturday. No such luck.
The rest of the time before the race was spent relaxing and getting things ready, bikes, gear, transition and special needs bags. Ironman village was again such a cool place to hang out. The energy and excitment that is generaed from the athletes,spectators and vendors is an experience in itself. I wanted as much positive energy as I could get. The night before the race everyone pitched in and a good dinner of Chicken Marasala, salad,bread cookies brownies veggies WOW I had to stop myself from really pigging out.
Over all I slept pretty well until 0300 hours. I layed there for a minute and decided it was a good day to get up a do an IRONMAN. I got up made a pot of coffee and had my usual race breakfast. After going down and dropping off our special needs bags and doing the last minute checks with the bikes everyone came back to the condo and was just hanging out resting and relaxing. Nerves really never set in. At 0630 hours everyone headed down to the beach to get this Ironman started.
The swim strategy was the same, start to the far right ans stay out of eveyone way. This worked for the most part and added some distance
but I had open water on the first lap. The second lap I got caught up in the crazy stuff. At one point there was just no were to go and from the looks of some of the pictures no one was swimming on the outside of the bouys. some looked as if they were cutting accross the middle of the course. Oh well swim time did improve from last year but I know I would have been faster if there hadn't been the sand bar to navigate accross and there was a puking episode on first lap, salt water gotta love it.
Time 1:09:38
T1 was once again an experience. No place in the tent so I found a spot outside. I was right on time until mother nature called me. 9:56
Once out of the bike I got in my zone early and started my nutrition plan. I was passing people and for the first 40 miles and I may have been passed 12 times. and then all hell broke loose. I was then being passed by lines of 12-20 drafting off each other. I know sometimes its tough to resist the urge to jump on and take a ride. But I wanted to run a clean race. The new bike worked great and I saw several other Speialized bikes throughout the day and luckily I was passing them. What a difference a full carbon makes. I stopped once to again visit Johnny on the spot, but for most of the ride I was relaxed and stayed in my comfort zone.
Time 5:30:43
T2 5:45
Now its time to get out and pick off some people. I started out with a blazing first couple of miles and it felt good. I told myself just to hang onto this feeling. I guess all the brick workouts did there trick. Mile 5 aid station Mother nature made me stop for a fourth time. I stopped and immediately my right hamstring knotted up. I massaged it and completed my task. Back to running it was about the turn around in the park when I realized that I forgot my Infinite bottle. That was ok I still had an extra gel with me so I took it. At the halfway mark I grabbed up my Infinit and gels and took of for another 13.1 The second loop I still felt pretty strong no leg issues and I strongly recommend checking out some compression socks. I saw everyone on the run, which gave me a boost of energy. I made it a point to grab sponges and water at evry aid station. I have to say the aid stations were great. Those folks handing you stuff, asking how you are doing, and words of encouragement always help. I enjoyed the last 2 miles the most. I picked up the pace and actually ran. I just wish I could hold that pace throughout the marathon.
Time 4:03:41
Total 10:59:41
Pictures and walk back to the condo. I skipped the food tent this year. My gut wasn't feeling so good. I went back too a deserving shower and layed down for a few.
After an hour or so I began to feel better and I had my first beer. The finish line this year was pretty awsome. The crown stayed cheered and danced until the last finisher came across. The next couple of days was relaxing beer, pizza, beer, oysters, beer, banquet. I forgot beer, beach, beer jacuzzi. I'm sure you get the picture.
In closing Ironman makes for a long day but what it takes to get there is what counts. I had a PR by 38 minutes, which is good in anyones book, but it was only a few minutes after the race when I began analizing what I could do to better that. Is this addiction or competitive spirit. My guess is that it's both. There will be more training in the near future which leads to more Ironman finishes.
Thanks to all who had a part in this adventure.
Next
Train hard, train smart.
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