2012 BON TEMPS ROULE

I am so looking forward to 2013, as my race plans have been made. It will be a full year for sure with three Ironman 70.3 races, Leadman 125 and IMAZ. I will be making major changes to my training and strategy for races this year as the only way to improve is to dig a little deeper into my body and soul. All 2012 goals were met and it was a fantastic year culminating with a stop at the finish line of IMAZ. I crossed so many personal goals that I lost track and I hope to the same this year. So to say that I am motivated again is a understatement. But the news of the year is that Kiel and myself will be racing together culminating in finishing Ironman Arizona 2013. Bon Temps Roule, my friends as i hope to train with all my ONE mates again this year.

Saturday, October 13, 2012

IRONMAN BUILDUP:
 The buildup for IRONMAN ARIZONA 2012 is now in full swing.  August and September have had ups and downs with health issues but all in all I'm pretty close to schedule.  My expectations are similar to last year, Do the best that u can on Race Day, and Never Quit.  I do have some projections based on times but once again Race Day will dictate if any of those plans are for real. so what would a great day be for me....something in the 14 hour range, a good day 15 hours and and acceptable day, Finishing.  It boils down that easy for me.  It's too easy to put internal pressure on yourself with unattainable goals so I tend to go by feel on race day knowing there will be ups and down during the race.  For me the race is mostly mental however last year's feet issues combined physical and mental drama.  Hopefully more running on the course, better nutrition (less salt) plan and overall increased fitness level will get me through this hellish day.

So what am i expecting as for times?  Pie in the sky, here ya go:  swim 1:25 w HR in 120's, T1 8-10min, bike 6:15-6:30 w HR -135, T2 8-10min, run 6:00= 14 something.  All this is reasonable but experience tells me that there WILL be issues somewhere on the course.  for me i have to have a self sustained plan for 15 hours. Last year i had a medical issue and didn't have my kit with me until the run transition area, this year I'm carrying it with me on the run --Take no chances--.  Nutrition wise, I switched to CLIFF bar and they seem to be working well.   I also use the Preform which will be on the course.

My To Do List prior to the RACE:
1. Three 7 hour workouts bike&runs. One done two to go
2. Friday Barlett swims to acclimate to water temp changes and 2.4 distance
3. Three or four hundred mile rides. One done
4. Four or more runs at 13 plus, no matter what the pace
5. Sleep more...yep
6. Mental training,  which includes remove ear phone on long rides, focus- relax- have fun
7. Dial in nutrition during long workouts
8. Update my RACE PLAN   this is one of the critical pieces to a successful race.
9. Eat my vegtables!!!!
10. have a beer when i want, this is still fun right!

Tomorrow brings my second 7 hour day and next week i plan to use SOMA 1/2 ironman as a big day, slow and easy as i will have a medium training week in there as well.  Recovery week after SOMA, followed by some long rides rest days and long runs.  Taper last 10 days...and then RACE week
and just a quick note on race week...enjoy it all, go to the dinner and listen to Reilly ands check out 2000-3000 athletes at dinner.  bring a coat, its chilly down on the water at night.  Go to all the functions, happy hours and special parties to see the athletes.  they are all friendly folks so go enjoy and take your mind off race morning when u realize u dont have time to get into the water at the dock and you have climb the wall and jump into 65 degree water!  your first deviation from your race plan
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