Ironman!

IM Loo Run

IM Loo Bike

IM Loo Swim

Finished (and freezing right here)!

Running strong and happy

Ready to swim (staying warm before the send off)

Rocking the LifeSport visor

Preparing the gear

Ironman Wisconsin 2007:
PLACE TOT TIME DIV PL SWIM TIME T1 BIKE TIME T2 RUN TIME
1043/2209 12:51:29 4/21 1:22:42 7:39 6:11:22 5:05 5:04:43

Ironman Louisville 2008:
PLACE TOT TIME DIV PL SWIM TIME T1 BIKE TIME T2 RUN TIME
918/1975 13:46:49 26/64 1:26:07 2:51 6:31:45 5:07 5:40:59

Ironman Louisville 2009:
PLACE TOT TIME DIV PL SWIM TIME T1 BIKE TIME T2 RUN TIME
949/2345 12:21:22 30/91 1:24:53 3:14 6:01:35 4:26 4:47:14
1 43 MPRO Viktor Zyemtsev DONETSK UKR 36 M
52:59 1:23 2:11 4 4:43:59 23.7 2:31 1:21:23 1 2:43:49 6:16 8:25:27

25 WPRO Nina Kraft BRAUNSCHWEIG GRD 41 F
52:56 1:23 2:42 74 5:14:30 21.4 2:42 1:30:05 17 3:07:33 7:10 9:20:21

951 340 W25-29 Kailin Acheson BRENTWOOD TN USA 26 F
1:24:53 2:12 1207 56 6:01:35 18.6 820 18 2:10:19 4:47:14 10:58 1226 46 12:21:22
From the GPS:

• Although I forgot to start my watch for the swim, I checked it when I got out of the water and it was 8:32. That's what I had to go on toward my 12-hour goal
• Bike Totals: 6:00:51; 110.8 miles; 18.2 average; 6,894 calories; 148 HR (175 max)
• Run Totals: 4:35:38; 25.87 miles; 10:39 pace; 2,932 calories; 137 HR (173 max)

Peanut butter Powerbar (normal size)
Nutrition Facts
Serving size 1 bar

Calories 240

Calories from fat 40
* Percent Daily Values (DV) are based on a 2,000 calorie diet.
Amount/Serving
Total Fat 4g
Sat Fat 1g
Trans Fat 0g
Cholesterol 0mg
Sodium 200mg
Amount/Serving
Potassium 105mg
Total Carb 44g
Dietary Fiber 1g
Sugars 25g
Protein 9g


Chocolate Powerbar (normal size)
Nutrition Facts
Serving size 1 bar

Calories 240

Calories from fat 30
* Percent Daily Values (DV) are based on a 2,000 calorie diet.
Amount/Serving
Total Fat 3g
Sat Fat 1g
Trans Fat 0g
Cholesterol 0mg
Sodium 200mg
Amount/Serving
Potassium 260mg
Total Carb 45g
Dietary Fiber 3g
Sugars 24g
Protein 8g

Mike was my volunteer helper at the finish line.

This is basically just a recap of what went on yesterday. There's slightly more detail in this post, but I never really wrote a race report.

Ironman Countdown

Today's Friday. That means 1 more full day and then the big race! Woohoo! I drove up to L'ville this morning, checked in to the race, checked in to the hotel, and went for a run.

• Total time: 45 minutes; 5.44 miles; 8:17 pace; 655 cal; 170 HR (185 max)
• Warm up: 10 minutes; 1.22 miles; 8:11 pace; 15 HR
• Lap 1: 1 min; 0.14 miles; 7:01 pace; 6:42 best pace; 171 HR; 1 min rest; 0.13 miles; 7:59 pace; 175 HR
• Lap 2: 1 min; 0.14 miles; 7:10 pace; 6:58 best pace; 175 HR; 1 min rest; 0.12 miles; 7:15 pace; 174 HR
• Lap 3: 1 min; 0.13 miles; 7:41 pace; 7:12 best pace; 172 HR; 1 min rest; 0.12 miles; 8:10 pace; 175 HR
• Lap 4: 1 min; 0.13 miles; 7:29 pace; 7:02 best pace; 177 HR; 1 min rest; 0.12 miles; 8:04 pace; 177 HR
• Lap 2: 1 min; 0.14 miles; 7:23 pace; 6:27 best pace; 175 HR; 1 min rest; 0.12 miles; 8:30 pace; 178 HR
• Cool down (only, not really): 25 minutes; 2.93 miles; 8:33 pace; 7:04 best pace; 175 HR

After my run, I sat at the pool for a little while and read. Then I headed to the KICC for some dinner. We pay a hefty price to compete, so it’s nice that they feed us. I enjoyed turkey and some pasta, salad, a roll, and green beans. I think that’s what they had last year. I set my food down on a table and went to get something to drink when I saw Larkin. I ended up sitting with her, Kat, Paul, and Jamie, and also Wayne, Patrick, Vicki, and a bunch of others from Nashville. We stood around for a little afterward and ran into LuzMaria, her niece Jessica, and Henry. Came back home, talked to Dad, couldn’t get on the internet, watched Monk, and went to sleep. I should probably get up to swim tomorrow sometime between 8 and 10, but it’s likely that I’ll not set an alarm and get up whenever I wake up.

Quick

My quick 45-minute bike ride looked like this:

• Warm up: 10:19; 2.92 miles; 17.0 mph; 191 cal; 144 HR (170 max)
  
• 34:03; 10.24 miles; 18.0 mph; 716 cal; 159 HR (185 max)
• Lap 1: 1 min; 0.33 miles; 19.9 mph; 173 HR; rest 1 min; 0.34 miles; 20.2 mph; 165 HR
• Lap 2: 1 min; 0.31 miles; 18.8 mph; 166 HR; rest 1 min; 0.29 miles; 17.2 mph; 170 HR
• Lap 3: 1 min; 0.33 miles; 19.7 mph; 168 HR; rest 1 min; 0.22 miles; 13.0 mph; 167 HR
• Lap 4: 1 min; 0.34 miles; 20.2 mph; 168 HR; rest 1 min; 0.29 miles; 17.5 mph; 148 HR
• Lap 5: 1 min; 0.30 miles; 18.2 mph; 168 HR; rest 1 min; 0.19 miles; 11.2 mph; 174 HR
• Everything else: 24 minutes; 7.30 miles; 18.2 mph; 156 HR

My quick trip into the Y looked like this. 10×10 seconds at 10 seconds rest:

• Lunge R, L
• Glute ham
• Push up on feet
  

Crit Race #9; Conclusion

Marsha (2), me (1), and Beth (3)

The NashvilleCyclist.com criterium series has come and gone. Tonight's race was a fun one, mostly. I strung us out early, and it lasted a few laps. Then someone else led, and the girls we'd dropped caught up and stayed with us the rest of the time. My teammate Laura had a great race, staying right with us the entire time. With about 3 laps to go, I told her to move up. Just before we started the last lap, I told her to attack. Attack she did! I jumped on her wheel and said, "Go as fast and as hard as you can for as long as you can." She did, and with about half a lap to go, I went around her and won the race. She created enough of a gap that no one could catch me. And, she ended up in third after that fantastic effort! The third place came on account of Parri's crashing, but it was great for our team. Fortunately, Parri was OK.

Here are the stats from the last races:

From Race #1: Race + cool down: 21:57; 7.77 miles; 21.5 mph; 169 HR (197 max); 2nd place.

From Race #2: Race + cool down: 21:29, 7.89 mi, 22.3 mph; 176 HR; 4th place in a field sprint.

From Race #3: 20:40; 7.50 mi; 21.8 mph; 165 HR (196 max); 3rd by a hair.

From Race #4: 20:14; 7.34 mi; 21.8 mph; 175 HR (196 max); 6th place behind a group of 5.

From Race #5: 33:43; 12.46 mi; 22.2 mph; 168 HR (196 max); 4th place behind a group of 3.

From Race #6: 19:38; 7.27 mi; 22.2 average; 164 MR (200 max!!!!!); 1st place.

From Race #7: 19:40; 7.29 mi; 22.2 average; 166 HR (198 max); 2nd place.

From Race #8: 20:15; 7.33 miles; 21.7 average; 175 HR (201 max); 1st place.

Today's Race #9:

• Ride totals (I was supposed to ride 45 min and run 15 min):
  
• Warm up: I didn't run because I had a fan club of Anna & Josh, ARenee, UJohn, Lauren & Emma, Luke, and more.
  
• Race: 19:; 7. miles; 22.8 average; HR ( max--new high!!!)
• Cool down: 2:; 0. miles ; HR
• First place.

Still Tapering

I'm not sure what I think about this morning's workout. I almost feel like I need to do it again. But I was working really hard while I was doing it, and my mind was right, so I'm not sure what my problem is. Today was 5 minutes of work. Well, sort of. Go no longer than 5 minutes; when you start relaxing or get out position or anything like that, stop. So I went out thinking, "No pacing. Just work as hard as you can for as long as you can and then you'll be done."

• Lunge: L, R. At 2:15 in on my left (first) leg, my knee touched the ground. I couldn't hold myself up without it touching, so I stopped. At 2:05 in on my right (second) leg, my knee touched the ground. I was thinking during this time about running at a pro pace (6 min/mile for a marathon). Thinking about running a 6-minute mile in general. Thinking about my 6-minute intervals.
  
• Standing extreme ham: I did the entire thing. This 5 minutes felt faster than the 2:15 on the lunge! Definitely worked as hard as I could the whole time, not pacing or anything.
  
• Push up on knees: At 2:50 in, I couldn't feel my arms any more so I stopped. I was thinking here about swimming. I read that it's about 1,000 meters around the island on Sunday, so it will take me about 10 minutes to get to the buoy. So I decided this would be about halfway, and I would visualize that I was getting into the water with another person, finding a few people I could draft off of and swim with, and just moving fast.

Lunch with Kelly from work means a run after work. Then I want to make Bree's Coco Caribbean Cookies (aka recovery cookies), so that will mean stopping at the grocery store for dates, a lime, and walnuts. (I already have coconut.) I like 4-ingredient recipes!

I swam first, 1,500 meters: 10:04, 10:37, and 10:33. It's looking like the swim will take around 1:20 on Sunday.

My transition was 3:50; I totally changed before I headed out onto my 45-minute run.

• 7 minutes—no satellite, so no distances
• Run totals: 40:30; 4.69 miles; 8:38 pace; 6:21 best pace; 553 calories; 171 HR; 182 max
  
• Warm up: 7 minutes + 3 minutes; 0.36 miles; 8:19 pace; 157 HR
• Lap 1: 1 minute: 0.14 miles; 7:04 pace; 6:47 best pace; 169 HR; 1-minute jog: 0.12 miles; 8:36 pace; 169 HR
• Lap 2: 1 minute: 0.14 miles; 7:00 pace; 6:34 best pace; 169 HR; 1-minute jog: 0.11 miles; 8:45 pace; 172 HR
• Lap 3: 1 minute: 0.14 miles; 7:07 pace; 6:45 best pace; 171 HR; 1-minute jog: 0.11 miles; 8:57 pace; 171 HR
• Lap 4: 1 minute: 0.14 miles; 7:14 pace; 6:28 best pace; 177 HR; 1-minute jog: 0.12 miles; 8:42 pace; 174 HR
• Lap 5: 1 minute: 0.15 miles; 6:45 pace; 6:21 best pace; 175 HR; 1-minute jog: 0.12 miles; 8:15 pace; 179 HR
• Cool down: 25 minutes; 2.91 miles; 8:35 pace; 7:11 best pace; 174 HR

I came home to a present!

My new front bike wheel

So, I had a project to work on since I have a race tomorrow. It wasn't too bad: Take off the current front wheel and return it to Luke. Take the tire and tube from my old wheel. Put them and the skewer on my new wheel. Put the wheel back on the bike. Viola!

Wheel-changing in progress

I then made some treats, but my food processor and blender weren't doing their jobs. I'm hoping they turn out OK as bars.

Ironman Week!

It is Ironman week. And that means that I will be wearing a different Ironman shirt each day. Is it sad that I've done two and have enough T-shirts to last me a week?

During my lunchtime trip to the post office, I used the automated box to send a package. They asked a series of questions about the package, including the following:

Is the package square or rectangle?

I looked at the box and decided it was rectangle. Then I looked back at the screen and my choices were Yes and No. Wait! I thought. Then I realized they were grouping "square or rectangle" into one thing, as in, "Is the basic shape of your box one of the above options?" I correctly answered the question Yes, but I do think they should reword this question or give you different options for answers.

1 h Ride and 1 h Run

• Ride totals: 1:00:00; 18 miles; 18.4 average; 1,024 cal; 147 HR
• Up to Mack Hatcher and Franklin: 15.27 miles; 18.4 avg; 30.6 max; 147 HR;
• Franklin Road home: 10 min; 2.79 miles; 16.7 average; 151 HR
• Cool down: 1:15; 0.20 miles; 136 HR

You'd think I would have learned by now that I need to eat something and/or drink something while running. I had about 2 hours between my ride and my run. During that time I drank a little more of the Gatorade from my water bottle (I still haven't finished it) and had some almonds. I wasn't really hungry. When I started, I considered taking my apricots/raisins with me but wasn't hungry and figured that I shouldn't need it in an hour. Wrong!

• Run totals: 1:00:17; 7.10 miles; 8:30 pace; 840 calories; 168 HR; 195 max (5:12 best pace)
• Lap 1: 35:37; 4.23 miles; 8:26 pace; 170 HR
  
• Lap 2: Here I got some water, walked a little, and felt much better; 2:23; 0.13 miles; 18:32 pace; 131 HR
• Lap 3: 22:17; 2.74 miles; 8:07 pace; 169 HR

I drank about 48 oz of water and then headed to the Y for the rest of the workout: 6-6-6 EDI

• Lunge with Russian lunge: Do all on the first leg, then rest on the wall and visualize recovering, then do all on the second leg. I really tried to make each one the same as the previous and the last the same as the first. I succeeded in making a few people look at me strangely.
• Glute ham raise: Reps to the top. I really don't feel like my hamstrings have gotten any stronger. Oh, I'm sure they have, because I used to not be able to go all the way to the top. But I still feel like I'm using my arms a lot.
• Bench press: Use 65 lb. I did this with 65 lb, but I could not move the weight quickly. More on this below.
• Plate front delt raise: Use 10 lb. No notes...
• Bench press: Used 45 lb (bar only). I had to repeat this. I wanted to do it fast, and I wasn't able to do so with 65 lb. So I repeated.

It was absolutely beautiful today, so I spent the afternoon sitting at a picnic table in my backyard reading the paper and clipping coupons. It paid off: I spent $15 at Publix and saved $40! Definitely my best trip yet.