Catching Up... T Minus 32 days to IMCdA

[colby]

Hi TE Friends,

I had a really crazy work schedule for a long time and wasn't able to spend any of my spare time here. I missed you guys, and am just now making a point to catch back up. I know, it's been a while... a long while. If you combine that with the 15-20 hours of IM stuff per week, I was just flat out out of time.

I am on a "middle of the road" training plan that is based on time, not distance, since I know I'm not going to break any land speed records. I really just want to make it, but with plenty of time so I'm not chasing cutoffs. Next year, if there is a next year, I'll make some changes and get more aggressive now that I know what the commitment is like and how to make it work. Nobody at work except my husband and "wife" (close friend) know about Ironman, which is getting harder and harder to maintain every day.

I have been on a long saga of hip and shoulder problems. I was swimming twice a week but reduced to once a week in order to keep the shoulder in check - the longer my bike rides got combined with the swimming twice a week, the more my ol' rotator cuff cried. I had some minor problems with my right hip that got amplified when my chiropractor sucked at adjusting it, so I switched to a new (awesome) guy that has got me back on track. This week until I reminded him about Ironman, he was ready to start spacing out my visits beyond once a week.

This weekend before my long ride, I was considering my options for the bike, having been logging miles on my roadie and feeling I was missing something (fit? extras? love? kisses?). I knew it was pretty much the latest point I could possibly consider making any changes, so I went to shop new aero bars, this, and that, to get more comfortable. I went to the shop and a few hours later, left with my small new friend, Lucy (best link I could find):
http://www.bikesportmichigan.com/bik...R-Lucero.shtml

The difference is amazing, not so much on my speed (not that I'm complaining about increases in speed!!), but on my hip and shoulder pain. The shop folks were great, many of them doing the same Ironman themselves and offering a few tidbits. They shortened a few things for me, did a fitting, and tuned a little bit. They stuck around late to get me set up and made us (my husband and I) feel super welcome. We also fitted new shoes and pedals (speedplay light actions), my Sidis were squashing my toes (and heck, we were on a roll). Amazing what you'll put up with at 2-3 hours that you just can't at 5-6.

Despite my proximity (15-20 miles from the course), I have not yet rode the full course (only half of it), but will be doing so from here on out. I have actually been riding TO the course, then riding one part of the course, then home, plus logging some additional miles (have had to make extra trips home for water stops about halfway through). I'm also planning on running the course on the rest of my weekend long runs, too. The better it's all burned into my skull, the more likely I am to pace better and recall where the heck things are going. Time to buckle down!

I'll be catching up on posts for a bit, but wanted to say hi. No questions here, but that won't last long...

[Wahine]

Colby!! I'm so glad you stopped in. Wow, it's been a saga for you alright. glad you're feeling better. I'm looking forward to hearing more about how things are going and checking in on you on IM Day.

Good Luck!!

[Tri Girl]

Glad to see you checking in, Colby!
Woweee, it's getting close now! How cool that you went in for new aero bars and came out with one smokin' hot tri bike! Very sweet ride! I got my tri bike 3 weeks out from my half last year and you're right- the difference was amazing! I don't feel things on that bike (i.e. pain) like I did on the road bike with a tri setup. I can't wait to race my IM on my tri bike (it's bound to be more comfy than the last IM on my road bike). I guess they really do make those bikes for a reason.
I'm so excited for your race, and can't wait to hear more details as it gets closer.

[colby]

Thanks, Ladies!

I'm dialing in on stuff like what to wear, for my HIM I wore tri shorts and pulled up regular bike shorts over for the ride (then pulled them off for the run), which was SUPER comfortable. I think it was actually more comfortable than just wearing bike shorts. I don't know if I can make it 112 miles in tri shorts alone. My current tri top is out, it marks up my neck (rubbing, even with bodyglide) where the zipper fabric ends are, I guess my chest is too womanly for any significant running time (great for sprints, could probably go oly, HIM too far). None of them really seem to be made with a zipper guard to protect precious skin, so I'll probably just have to settle on something and smear on the bodyglide.

Sunblock is going to be an issue... I burned through a couple layers of skin (as painful as it sounds) on accident last weekend (in the upper 80s) using SPF45. I have SPF70 and will switch to that, but need to be sure to slather that stuff on like my life depends on it. Need to pick up some extra to put in gear bags, have husband hold, carry with me, whatever. I do not want to be a rock lobster! Sunburn steals precious energy.

I think I may have an issue with consuming calories in the ride. Toward the end of the ride, I feel like my muscles could go, but I just don't wanna. My heart rate is low, it's not like I'm overloaded, I just don't wanna. I think it's a sign of not enough calories. The question is... how the hell do you carry that many liquid calories? I was (am) carrying Accelerade, but one serving is mixed in to 12 oz of water, which is crazy. Even if I mix more concentrated, I still don't know if I can carry enough. I hate gatorade and notice a significant difference with the protein vs. just gels. I do take in one serving of normal gels every 30 minutes, which is fine for about 3 hours of activity, after that I have to have the protein. I am taking "sips" (unmeasured) of accelerade every 30 minutes (on the off 15 from my gels - :15 protein, :30 gel, :45 protein, :00 gel).

For the run, I missed the protein on my HIM so I want to find a way to get it in. Maybe I should try the Accel Gels, which have protein in them? Just regular gels don't seem to be enough.

I do have an aero bottle, but that's what, 20oz? That and two water bottles still doesn't seem like enough, and if I don't carry a Camelbak, I need the aero bottle for water.

Or... am I missing something ELSE? Maybe it's electrolytes? Maybe it's what I'm eating beforehand? I dunno. My muscles say yes and my brain says no. I did great on the HIM short of not having the protein on my run (well, relatively great, it was about 6:30 or so total... 3:32 ride). Maybe that's just my distance... but they don't call it Ironman for nothin.

30 days, 13 hours.

[Veronica]

It's not exactly aerodynamic, but could you put a Bento Box or something like that on your bike that you could carry solid food in?

V.

[colby]

Oh, I'm a tard, I do have a little bento box. I put my little gel flask thingy in it and it's nearly full. Supposedly it's a "large" bento box but it sure doesn't seem large (maybe in the world of triathlon large isn't what you'd think ). When I carry the flask in my jersey and try to take it out during races, I drop it (this has happened to me several times, only on races, never in training, go figure). I could probably carry regular gels instead, then if I drop it, I only lose one serving, not 8! (I'd have to carry 16 of them to be safe, though...) As it is, I will have to carry one on my person and one in my bento if I use the flask.

The bento doesn't seem too un-aerodynamic. It sits kind of in an area that's covered by my massive squishy self anyway.

Maybe I need a freakin' large bento instead of the mini-large.

[Veronica]

I haven't done any tris yet, but on my double centuries, I know I need some solid food. I dump whatever I'm going to eat, right into the Bento Box, so I don't have to worry about the packaging.

It doesn't answer what to do with your flask though. I know some people put them between their b00bs.

V.

[colby]

I haven't done any tris yet, but on my double centuries, I know I need some solid food. I dump whatever I'm going to eat, right into the Bento Box, so I don't have to worry about the packaging.

It doesn't answer what to do with your flask though. I know some people put them between their b00bs.

V.

Now that is awesome. I guess you use what you've got!!

[colby]

27 days 8 hours (I have a countdown in my Firefox status bar)

Rode the course Saturday. Hills! The best part was after almost every uphill, there was a heart rate reducing downhill. The second best part is that it's downhill to the transition area. Save legs before second loop/run.

I met a bike friend toward the middle/end of my ride in the middle of nowhere up a hill, I probably could have passed her and kept going, but she knew the turns way better than I did (even having been there already) and it was nice to have company. Then... the rain came. Sprinkles. Eh, they'll stop. More sprinkles. A little chilly, didn't plan for that... shorts and short sleeves. Showers. Alright, we'll make it. Downpour. Puddles in shoes. Bike friend offered ride home, cut my ride short to take her up on it. Didn't want to risk getting sick or worse.

Mixed my accelerade to super concentrated formula, felt good. Didn't get to test it through the whole ride, it's that last 50 miles that usually increasingly kills me and I wanted to test it the whole way, didn't quite make it. My husband called it Flintstones Vitamins, and that's about what it tastes like. Will test again next week on two loops of hilly part, skipping the filler, just trying to burn course into brain and start tapering. A friend of mine lives right by the start of the "scenic route" and I'll probably start from there.

It's a beautiful ride on relatively car-free roads. We realized how far north it went when we could see the "back" (east) side of Mt Spokane, which we can see the south side of from my house - about 20 miles away. Hung out with some bike loving/car hating deer with cute fluffy white tails.

Bike time estimate, about 7:30. Yeah, it's slow. We'll see, I was riding with someone on a road bike and it was raining/cold, so I know I could gain on race day, maybe down to 7:00. So many other factors... for all I know, it could be slower.

Had a great HM today. Confidence building weekend, that's for sure. While I'm anxious and have trouble sleeping before every long bike ride and long run now, I'm actually a little more at ease. It's too late to play the "did I train enough?" game... either you make it or you don't. Just stick with the plan.

I don't see running faster than a 5:00 marathon. For the HIM, which I didn't have Lucy (my tri bike) for, admittedly, I had to 15 minute run/2 minute walk. I can feel the difference with Lucy, but I also have that other 13.1 miles to run.

[Tri Girl]

Keep at it, Colby! You're going to do so well at the IM! Slow- shmo. No such thing as slow in an IM (and that's coming from someone who's admitedly slow: a 16:25 finisher). You go at your own pace, do what you can, and play the cards you're dealt on race day.
I'm so excited for you!!!!!

[colby]

Keep at it, Colby! You're going to do so well at the IM! Slow- shmo. No such thing as slow in an IM (and that's coming from someone who's admitedly slow: a 16:25 finisher). You go at your own pace, do what you can, and play the cards you're dealt on race day.
I'm so excited for you!!!!!

I'll take "finisher" at all...

[KSH]

Nice to see you around again! Sounds like the training is going good! Congrats!

5 hour marathon souns solid to me! I'm planning on a 5 minute walk/2 minute run combo on mine. I hope to hit close to 5 hours.

Gosh, it's so close! Can you believe it! ??? Time flies.

I refuse to count down the days to my IM though. Well, I hope I don't do it. I just think it will get my all worked up and nervous.

Ok... make sure you post up your bib number when you get it!

[colby]

24 days 11 hours

We had a late winter (still snowing late into April, still cold into early May), then a couple of warm weeks, which led to very fast and huge push of spring runoff into our lake/river system over the last three weeks (finally settling down last week), flooding all over the place. There are sections of our local river trail that are flooded, people who live on the lake are flooded, and the water is FREAKING COLD thanks to all that runoff.

The average water temp in May is about 54, in June 65. I sure hope the water temp rises. Right now it's about 51 degrees heading into June. Brrrrrrrrr.

They say if the lake doesn't get above 60, it'll be wetsuit required, and if it's below mid-50s, they will consider "alternate plans" (whatever that means, 2.4 miles is 2.4 miles even when it's cold). I'm not sure when I'll get to swim in the lake, I really don't feel like freezing my buns off just yet. The lake I live near is much smaller and a good 5-10 degrees warmer - safe for swimming in, maybe needing a neoprene cap but no booties and no tush freezing.

Related news story: http://www.kxly.com/Global/story.asp?S=8392638

According to the email I got today, bib numbers will be assigned Monday, June 9th.

Had a massage today - my right shoulder was stuck, my left shoulder was stuck more than expected (my problem shoulder is my right), right bicep/tricep crying, left forearm stuck, hip a little more mobile but still problematic. My massage guy doesn't see a lot of Iron-persons, but really gets the physiology of it all. There are these signs on the wall that say something about massage being "an hour of heaven"... yeah. Not for me. Apply pressure, watch colby wince. Lather. Rinse. Repeat. The next day might be closer to heaven, but that hour... no.

Had to add... I'm such a terd. I am so wrapped up in IM stuff that I brought my swimming gear for a normal Wednesday workout tonight. They are long (duh), and I do shower afterward to save time. But, uh.. today is our anniversary (yesterday began the first day of my last year in the 25-29 age group, too). When my husband asked when we were going on our "date night," I said "well, I guess I could move my swim to another night..." I think maybe I need to work on "think before you speak"

[colby]

This last week was pretty good for me. I missed a swim workout last week (I think I mentioned, our anniversary) and didn't get in any open water like I wanted to -- need to get moving on that (I wish my work schedule was more open to it). The weather sucked and I don't have a swimming buddy so it would mean dragging my husband out on his kayak in the rain... yeah. Next week he won't be so lucky.

Saturday, 5 hours of riding, over 75 miles. Rode the course. Did NOT feel adequately fueled - I had to get my hair cut (hard to get appointment) at 11:15 and could not bear to get up at 4:00 to get my 5 hour ride in beforehand (maybe that would have been good training? ), which led to not having eaten enough calories before starting the ride - had my hair cut with a friend, and it took a good 2 hours, then we ate, changed clothes, add it all up... 3pm before I left. I felt way better on the second loop (how messed up is that) after I got a good couple hours of solid calories consistently in me. That first loop... OMG. I knew I couldn't ride two full loops in that amount of time anyway, so I started from a friend's house, which is basically where the hills start. If you want to pay for being under-fueled, start out riding hills. Bad Colby, bad. Core muscles, shoulder, and hip are crying today. Note to self if there is a next time: base must include more core work.

Sunday, 3 hours of running, I didn't measure the distance. This was a very "I don't really care, I'm putting the time in MY WAY" kind of day. I took my dog with me, it was raining, we took a couple pictures of the flooding on the trail we run/ride, I let her take it easy in some places (she's not very well acclimated to running yet). Those core muscles? Yeah, you use them when you run. Felt like a side stitch until the muscles warmed up.

Now it's more serious taper time (this week was just a small dropoff)... 3 weeks to go. My taper is still more activity than most humans get in a week, but whatever, it's all relative.

This week, it's supposed to be more 20-40% chance of rain and crap, probably windy, blah blah. If the skies don't part by June 22nd, I'll be well prepared for clouds and wind with sprinkles. I want to get in some open water, but the water temps are all still mid-50s if you're lucky.

I am at the "so close but so far away" point, torn between "will it just get here already?" and "am I actually ready? Will I make it? What if what if what if?"

Thanks for listening...

[Pika]

Wow Colby sounds like you are going to do great- I met a guy at our HIM who was going to do the Coeur d'Alene (sp?) IM in three weeks- he said with their late spring etc he had a hard time getting in his long bike rides/swimming .
It is nice that you have been able to ride the course so there won't be any suprises.
After my 1/2 I am even more impressed( if that is possible because I was pretty impressed to start with) with all of you that commit to doing an IM-

So good on you!
Good luck and I look forward to hearing how it goes for you!