My Coeur d'Alene Ironman Training Blog2010-09-09T15:16:30ZLocorunnerCopyright 2010, LocorunnerSPHPBLOGI AM AN IRONMAN!!I AM AN IRONMAN
June 24th will definitely be a day that I will remember for the rest of my life. Coeur d'Alene was a perfect place to lose my ironman virginity. After going through the ironman experience, there is no other place I would rather have done my first Ironman.
My biggest concern was lake temperature. I was concerned that my sleeveless wetsuit would not be able to handle the load of protecting me from the cold water. As it turned out, temperature during the swim was the least of my concerns after the canon went off. In the end my swim time was 1:48. I ranked 1985 o'all on the swim.
My bike was decent but felt I could have done better. Articles I read said to take it easy on the bike and save some energy for the run. I may have saved too much as felt I could have gone a bit faster on the bike. Bike time was 6:07 or 18.3 mph.
My run was OK. I just concentrated on staying relaxed and keeping good form. Managed to get a 3:45 on the run. I knew going into the run that I would have to run a sub 4 hour to get below 12 hours for finish time. I kept going over calculations in my head on what pace I would have to maintain. I pretty much kept the same pace the whole race. Averaged a 8:38 pace.
Finish time was 11:53:19. I ranked 507 overall. I passed over 1400 people on the bike and run. Not bad for a first time Ironman. My goal I had set earlier on this blog was 11:17. My bike was mostly the reason I was not able to get close to my goal time. And I do need to work on my swimming.
Just being sub 12 is something I can live with. It doesn't matter what your time because anything below 17 and you are an IRONMAN.
Hope you enjoyed my Ironman training blog. I do have an excel spreadsheet with my entire training log. If anyone is interested in checking it out, email me and I will send it to you.
My max hours that I trained in preping for this Ironman was 14.5 hours. No where close to what the training programs that I read recommended. Most had 18 hours or more for several weeks for first time Ironman.
Like I always said, I'm a low mileage marathoner and now a low training hours ironman.]]>http://locorunner.com/blog/index.php?entry=entry070701-2017352007-07-02T00:00:00Z2007-07-02T00:00:00ZIronman Sunday is tomorrow Hopefully all will turnout well and tomorrow I will call myself an Ironman!]]>http://locorunner.com/blog/index.php?entry=entry070623-1400202007-06-23T00:00:00Z2007-06-23T00:00:00ZLake water temp 60 deg F My fear of being to cold in the water was gone.]]>http://locorunner.com/blog/index.php?entry=entry070622-1353262007-06-22T00:00:00Z2007-06-22T00:00:00Z4 miles ind CDAhttp://locorunner.com/blog/index.php?entry=entry070621-1350132007-06-21T00:00:00Z2007-06-21T00:00:00ZWelcome to Beautiful Coeur d'Alenehttp://locorunner.com/blog/index.php?entry=entry070620-1944532007-06-21T00:00:00Z2007-06-21T00:00:00ZOne Week to Go - So I'm taking a day off If you have been sneaking in to take a peek at what I have been doing for training for my Ironman and have obtained any benefit from reading about my journey into becoming an Ironman, that's great. I'd like to hear from you. Contact me by going to the contact me link. Or go to my website http://www.locorunner.com and sendin me an email. I would appreciate it if you let me know if this blog was useful/interesting/boring/waste of time.
Later, Locorunner Good Luck to All CDA Ironman Participants Come back to my website to read my post race report. ]]>http://locorunner.com/blog/index.php?entry=entry070617-1338502007-06-17T00:00:00Z2007-06-17T00:00:00ZSwim at T/C community poolhttp://locorunner.com/blog/index.php?entry=entry070616-1336462007-06-16T00:00:00Z2007-06-16T00:00:00Z10 mile runhttp://locorunner.com/blog/index.php?entry=entry070615-1331402007-06-15T00:00:00Z2007-06-15T00:00:00Z20 mile bike/Goodbye to my bike Got my bike ready for turning into Tribike Transport. Oiled the chain last night, waxed my bike (yes I waxed it). Bike looks really sharp and ready for Ironman Sunday.]]>http://locorunner.com/blog/index.php?entry=entry070614-1327032007-06-14T00:00:00Z2007-06-14T00:00:00Z60 mile bikehttp://locorunner.com/blog/index.php?entry=entry070613-1921132007-06-14T00:00:00Z2007-06-14T00:00:00Z30 min Swim at Y Did some interavals, w/u 150 yd 3 sets of 150, 200, 150 yds c/d 150]]>http://locorunner.com/blog/index.php?entry=entry070612-1911482007-06-13T00:00:00Z2007-06-13T00:00:00Z6 miles at seabourne park
Less than 14 days left until I lose my Ironman Virginity and become and Ironman.
Took at day off yesterday- 6/9/07.]]>http://locorunner.com/blog/index.php?entry=entry070610-1910012007-06-11T00:00:00Z2007-06-11T00:00:00Z10 mile run and another VERY HOT DAY TT= 100 minutes..]]>http://locorunner.com/blog/index.php?entry=entry070608-1902392007-06-09T00:00:00Z2007-06-09T00:00:00ZMother Nature - 1, Me - 0 Went out with a very nice tailwind - (news weather said >20 mph southerly winds). Wind seemed pretty strong at times almost pushing me off the road. Tailwinds only mean one thing ... Headwinds on the way back. I was dreading it. Had 3 gatorade bottles with me. Finished two bottles of gatorade, but it just didn't seem to be quenching my thirst. (???) I was craving water for some odd reason. The headwind was terrible! It almost seemed like everytime I would pick up the pace a little and try to maintain, mother nature would counter with a wind gust to bat me back down to my slow pace. Almost like she was talking to me, "no way, you ain't getting the best of me. You're going to have to work for your speed today." But, I just didn't have it, had to stop to get some water even though I still had gatorade to drink. The water did seem to quench my thirst but as far as being able to muster a bit of energy to get back up to decent speed, it just wasn't there. I heard later that the Heat Index in the Houston area was one of the highest they've seen in along time. It was definitely humid - something that hopefully I won't have to deal with in CDA Ironman. I used every ounce of energy I had to get home and did not have anything left for a run - especially at 1 pm, one of the HOTTEST times of the day. Instead I jumped in my pool in the backyard to cool off - OOOH, AHHH that felt really good. Now to load up on food.
Total time = 3:40 (a slow 18.3 mph average on a VERY HOT day)
Consider Donating to My Janus Charity Challenge ]]>http://locorunner.com/blog/index.php?entry=entry070607-1833082007-06-07T00:00:00Z2007-06-07T00:00:00ZTail winds are nice Did 20 on the bike with a very nice tailwind on the way back. Maintaining 25-27 mph was easy. Got home and immediately transitioned to my running shoes and did 5 miles. Used my Nike skylons running shoes with the speed laces. It was hot. And didn't take any water with me. 40 minutes.
TT= 100 minutes]]>http://locorunner.com/blog/index.php?entry=entry070606-2216262007-06-07T00:00:00Z2007-06-07T00:00:00ZSwim -3000/Bike - 30 The swim consisted of 2 x 250 yd swim for w/u. 3 x 750 RPE-3 1st one, RPE-5 2nd one, and RPE-3 last one. My swim form starts getting bad around 2500 yds. I'm still moving forward but I'm not as smooth in the water anymore as when I first start swimming. I rested 2 min between each set. C/D with 2 x 125 yards.
Went home to sleep after night shift.
Did 90 minutes on the bike RPE 3-7. 30 miles.
CDA Ironman Janus Charity Challenge]]>http://locorunner.com/blog/index.php?entry=entry070605-2154292007-06-06T00:00:00Z2007-06-06T00:00:00ZInspirational SongAlbum: The White Pony
I first heard this song (believe it or not) in an episode of Dragon Ball Z with my son. It was so inspirational. The song comes on when Goku, one of the main characters was completely beat down almost to the point of death. The song starts playing and he comes 'Alive' - stronger and with a higher power level and eventually defeats his enemy. I don't care about all the other meanings this song may have, but this song will always remind me about a change for the good, specifically physical power and strength, in a persons life.
If I don't reach my goal of becoming an Ironman, I still have gone through one of the biggest changes in my life. I am more physically and mentally fit at this point in my life than I have EVER BEEN.
This song, along with other of my favorite Rock songs will be played quite a bit from now until Ironman Sunday. Music has immense power!!! ]]>http://locorunner.com/blog/index.php?entry=entry070604-2357502007-06-05T00:00:00Z2007-06-05T00:00:00ZGetting hyped uphttp://locorunner.com/blog/index.php?entry=entry070604-0424532007-06-04T00:00:00Z2007-06-04T00:00:00ZAnother run - 12 milesTT=96 minutes.]]>http://locorunner.com/blog/index.php?entry=entry070603-2019002007-06-04T00:00:00Z2007-06-04T00:00:00ZSwim 1 hour then bike 48 miles As far as today it said to do a 1 hour swim non stop, preferrably an open water swim in wet suit. I did a pool swim for 1 hour then rode my bike for 48 miles. Started off kind of slow on the bike. Legs kind of achy - I think from the run. after 30 miles, my legs were feeling better, so my bike improved. Avg 20.6 for the bike. Overall, it felt like a good training day to help my performance. I'm saving my wetsuit open water swim for later this week when I'm off.