Well I was too tired to write anything last night so here’s yesterday’s and today’s updates, actually not much to update.
Yesterday my brother and I ventured to the Pier early so I could get my swim workout in. 7:15 am and the place was packed. People were coming out of the water and lined up to get in the water. They had a short string of buoys set out maybe a half to three quarters of a mile or so. The water was really nice and calm with small swells coming in from right as you swam out. I did my warm-up and then got into my 20 minute race tempo. As I came around the inside buoy to head back out I got on a fast guys feet with the goal of staying on him as long as I could. About every 30 meters or so he would start to pull away slightly and I’d throw in a couple of hard strokes and be right back on his feet. It was a good feeling and probably a little faster than my IM race pace but I followed him for 8 minutes which was great.
I got out for my “hot” run in the middle of the afternoon, trying to simulate roughly when I’d be heading out on the course on Saturday. To add insult to injury I decided to run without any hydration to see how I handled it (answer great for 40 minutes). 50 minute run with 30 minutes at tempo. Basically 10 minute easy warm-up then pick the pace up to a moderate pace for 15 minutes then turnaround and pick the pace up over the distance just covered in 15 minutes and a cool down. I was doing roughly 6:55/mile pace for the first 15 minutes and ran near 6:30/mile pace for the next 15 minutes. I’ll admit though I was cooked when I was done. Not having any hydration for 50 minutes will cook you. I was happy with the run given that I’ll be shooting for 7:15-7:25 per mile on race day to start and if I feel like I’ve got anything left in the tank at 20 miles I’ll pick it up. My mantra will be slow down dummy on Saturday. It’s way too easy to get caught up in the race out the gate. That said I’m predicting my first mile on the run will be 6:50, then the mantra starts. I had thought that this run was pretty flat but the reality is it’s not. It’s got a lot of small rolling hills and some long very gradual grades and at least one steep hill.
Today I had a short 35 minute run and was supposed to head to the Natural Energy Lab but couldn’t bring myself to getting in the car, so I just did my run along Alii drive. It was a good comfortable run. I know that there are lots of fast runners here but I think I can hang with all but the fastest we’ll see come Saturday. It’s going to be critically important to keep the hydration going and try to keep the core temperature down, cold sponges and ice at every aid station, once the core gets hot you’re done.
This afternoon I walked next door to the beach by our house to do my swim. Nice 30 minutes with 10 x 1:30 intervals. The I was really swimming well today and the water was rough with lots of current but I felt great and the waves didn’t phase me. I’m ready to swim!!!
Had a nice steak dinner with the family at the house which was nice we debated the debate.
Athlete sightings today. Not too many as I stuck close to home and didn’t hit the bike. Craig Alexander riding along Alii drive, Leanda Cave (8th last year) running this evening, and Heather Wurtele (1st IMCDA and 3rd IMC this year) running this afternoon.
Tomorrow is a busy day. In the morning, a short swim, register for the race (i.e. – get race number, swim cap, transition bags, timing chip), hit the expo for an hour or so. In the afternoon I’m hoping to ride with my friend Paul from San Diego for a couple hours. Then tomorrow night I’m off dinner with the folks from Specialized, which I’m honored to have been invited to.
More pics have been posted. Till tomorrow (well probably Thursday), Aloha!!!
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