IMAZ: Race and Aftermath

Aside from the "minor" glitch of me forgetting my goggles and cap in my hotel room, my race went almost perfectly. I was prepared in all facets, and except perhaps for not taking enough salt on the run, all my preparation worked, from athletics to nutrition, and I had a very relaxed and pretty strong race.

10:09:05.

Under the ceiling goal of 10:15, short of the reach goal of 10:00, but good. I'm happy with it, which is saying a lot for me.

Swim: very relaxed, felt good, could have gone perhaps a bit faster and harder, but it was fine. Didn't feel cold or tired at all until perhaps 55 minutes in, but still finished strong. Was frozen on the way out, though, and onto the bike. T1 was a long 8:30 as I struggled to put on socks while frozen. 1:09:53

Bike: also relaxed and strong. Pushed a bit harder than planned because I thought my swim was actually slower than it was. Decent headwind on the way out, strong tailwind on the way back. Each of the three laps was pretty even. I didn't feel my legs until roughly 99 miles, though I did hit a bit of a mental rough patch around 60-70 and had to push through 100-110, but felt very good coming in to T2. T2 was a much better and easy 3:30. Took about 5 minutes in a porta potty 30 minutes into the bike that I wish I had back. 5:16

Run: told myself to go out slow, went out fast: 6:18, 19:30 for 3, 33:10 for 5, 77:12 for 11 and then it began to hurt. Halfway (13) was 1:34, and my thighs/quads started to cramp at about mile 15. By mile 18, however, I knew I'd finish. The 2nd lap was toughest, but after taking coke with other drinks, Gu and electrolytes (could have taken more salt as mentioned, though), I felt a bit better through the end. Getting to 22 was important and 25 was super; I picked it up a bit and finished the last 200M running hard. 3:30:20 for the run.

Finishing was great. I rolled as well. All in all, I was thrilled that my training plan got me through pretty much as expected and that I was able to come through the line in a bit of pain but feeling no pain as well.

IMAZ Days 89 and 90: GAME ON

Day 89: Test swim in Tempe Town Lake. Water temp of 64 degrees, we're told. I decided to go without the thermal cap and it turned out to be fine. The water wasn't too cold at all, at least not after the first 30 seconds, and I had a good swim. I'm psyched about the straight line swim and my optical goggles - woohoo! Except for really cold toes, the 15 minute swim was great.

A little later (early afternoon), I went for a short ride and run. The ride once again felt great; the run, after 5 minutes warming up, also was great! Ran at pace after that and felt strong and loose.

Eat, relax...and wait.

Day 90: Saturday, one day to go. Easy 14 minute run this morning, again good after a few minutes getting loose. Will check in bike and prepare all my nutrition a bit later. Ready to rock and roll...it's time.

IMAZ Day 88: It's nearly here

I'm in Arizona!

After a few days of feeling like a fat slug, a morning with no workout, 2 plane flights and great (not) airline food didn't help. Got to Arizona, though, easily and with all my gear intact! Took a while to get to the expo and build the bike, but it's done! I'm also checked in.

After all that, it was 4:45 and just enough time to get in a ride before dark. 31 minutes and I felt GREAT!!! Then a 10 minute swim and 5 minute jog just to keep (or get) everything loose.

This is starting to get exciting!

IMAZ Day 87: Winding down...and up

Day 87: 30 minute run. That's it. Ran it after a good, pre-race massage so didn't go too hard (wouldn't have anyway). Felt much better than the other day; felt rested.

Picked up bike, all packed away nicely in its travel box. Using disc wheel. Still need to pack EVERYTHING else, but have lists galore, have stuff piled up and will get jiggy with that later. Car coming at 5:15am tomorrow for 6:55 flight - first class, thank you AA miles - to Arizona.

Ready to go; raring to go.

IMAZ Days 85 and 86: Tapering the taper

Day 85: A swim day, that's all. After the sluggish feeling, I thought giving the bike/run legs a rest would be a good idea and so I just swam, 45 minutes, and felt quite good. I swam in a 50M pool the following: 2x(200 and 8x100) with 30 seconds after the 200s and 15 seconds after each 100. This was designed more for rhythm than anything else, and all the times were similar (1:35-1:36 avg. for the 100s).

Day 86: 40 minutes.

That was it for today. 30 minutes on an exercycle and 10 on a treadmill. Good news was, it all felt pretty good. Bad news is that I now have this anxiety about eating since I'm not working out 3 hours or more per day. I'm trying to not OVEReat, though I'm pretty sure it's not an issue. Eating RIGHT? That's something else all together.

From here on in, the focus is on feeling good, fresh and getting the game face on. I'm beginning to spend more time visualizing the race and its elements, telling myself that 21mph will be easy and that 7+ minute pace will also be easy...and that the swim will be relaxing and not as cold as the 63 degree water temp might suggest.

But I believe I'm ready, and that's all there is to it.

Less than 5 days to go.

IMAZ Day 84: One week to go for the slug

In slightly warmer (than they had been) temperatures this morning, I decided to run 45-60 minutes that would include at least 3x1 mile on the track at race pace or just under, just to keep it fresh in my mind and muscles. Immediately upon running, my legs felt leaden. Humidity? Overdressed? Who knows. Ran easily to the track and proceeded with the workout. Looking at the 800M mark in each mile (with an easy one-minute jog), they went as follows: 7:02 VERY easy; 6:47 also easy, a bit more sweat; and 6:37, which I felt a bit but had no trouble with, a lot more sweat. I decided to do one more without pushing and without checking the watch at all until the end just to see if I could come up with race pace -- 6:57. So THAT was OK, but I could feel it in my quads and felt it later as well even after the w/d. Hmmmm. I didn't push the brick hard yesterday. Will chalk it up to lack of overuse or something and move on to the REAL tapering that starts...tonight.

One week -- well, actually less given the late hour -- to go. Yesterday and today were organization day and, excitedly, time to get the bike tuned, disassembled and packed for the trip (while on another trip). I'm going to use the disc wheel for this race given the lack of technical riding. Started packing and assembling the tons of gear needed.

One week.

IMAZ Days 82 and 83: Those were the days...

IMAZ Day 82: A swim, run and (yes, but easy) bike day. The focus was on the swim as I tend to taper for the swim much less than the run or the bike (since I don't swim as hard or as often as the other two). Total of about 3000 yds. consisting of 4 sets of 100-100-200-100 at faster than race pace and short rest and ending with a realtively fast 500. Felt very good throughout the swim. Ran 10 minutes very easy after and spun a very easy 20 minutes yesterday evening.

IMAZ Day 83: It's starting to feel like I never really trained...the memory of the 3-6 hour days is just that already. Trust the training...anyway, the day started indoors with a steady but fairly easy 80 minute spin (watched "Milk" -- not the easiest thing to watch while spinning) and followed (as a brick) with a 20 minute run at faster-than-race pace -- also felt very good, ran negative easily.

8 days to go. Stay healthy and uninjured. Do NOT believe my mind telling me I'm getting as big as a house.

IMAZ Day 81: The Home Stretch

Found out today that my race number is 1599. Getting a race number assigned adds that extra dose of reality. WOOHOO!!!

Meantime, 10 days to go (well, less than 10 according to the official IMAZ countdown timer). This morning, I went 73 minutes on the bike in gale force winds, careful not to push TOO hard against but rode steady to loosen the legs a bit, spin, etc. Felt decent. Later, I ran an EASY 30 minutes, very controlled, no pushing the pace, dead even out and back, maybe mid-7s pace? Ran it on a course I'm used to and times were consistent with other runs there without much effort.

I know, just under two hours and I'm supposed to be tapering? Believe me, these weren't hard workouts. The bike was a bit hard due to wind, but I hadn't been on the bike since Sunday. The run was EASY, and given I'd run only 5 minutes yesterday, no compounded effort. Further, there were 5 hours between the two workouts, so it wasn't a brick at all. Am I defending myself? Yes, a bit, but I don't like to go more than a day with no run (or a miniscule run), so not much choice, especially given the impending downpour later today/tomorrow.

Swim tomorrow, MAYBE an easy spin indoors late.

IMAZ Days 79 and 80: Relaxed

Traveling appears to assist with the tapering process, at least from the perspective of either the inability to train really hard or the lack of desire to do so. The only thing to watch out for is being a glutton, because even though the training volume slips precipitously, the appetite doesn't quite do so.

Day 79: A nice, 50-minute run at a steady clip. Still felt a bit of Sunday's bike ride, but that was OK; felt like I could run the pace forever (maybe really low 7s?).

Day 80: a 2000-2500yd effort turned into a 3500M straight swim. Ideally, I was going to do one last looooong swim this Friday, but decided to do it today because...I could. Like yesterday's run, this was relaxed and flowing. 57:45 for the swim feeling strong throughout despite slowing a bit each 1000; last 500 was very strong and could easily have continued. 200M of warm down followed, and the workout included short runs to and from the pool. Very happy with that AND I don't have to do it Friday.

IMAZ Days 77 and 78: TAPER TIME

Day 77: Last day of "hard stuff". Biked with a group up to the Croton Dam. I figured one last 3-4 hour ride couldn't hurt and I didn't plan to really put the hammer down. That said...what a ride! Thanks to Rob W. and company for the great course. What a challenge! It's a mixed ride with really harsh, short hills, very challenging long gradual climbs and several spots where you can really hammer. I hung off the front for most of the ride and didn't go 100% but was close on a few occasions. 64 miles and 3:45 for a 17mph average, and that was after pushing the last 20 miles at >20mph most of the way. I wasn't dead after, but I certainly felt the ride, which helped the decision to end the training day there.

Day 78: Taper time is here. Sure, a 3500 yard swim doesn't SOUND like a taper, but it's shorter than I would have done. I felt very good and smooth in the water, which isn't usually the case on morning swims. Did 2x1000, some 100s, a 200 and a 500. After -- a 10 minute EASY jog. My goal for the next week or so will be to rest the legs by decreasing volumes but will keep swimming (maybe more frequently) to maintain rhythm. Travel will help keep volumes low as well.

IMAZ Day 76: "Easy" Day

Slept in...no rush to get out, and good thing -- it was cold! Finally ventured out, though, for a trail run. Ended up with 80 minutes that went from pretty bad to great by the end. Later in the afternoon, 46 minutes on the bike into a weaker wind than yesterday, but...still a bit windy. Felt very good, though.

IM AZ Day 73 wrap up, Day 74 and WINDY Day 75

Day 73 epilogue: Lunch time, why not try an intense brick? Not a lot of time, so this turned into a 90-95% effort with 30 minutes on the bike in wind and then 10 minutes running immediately after. I haven't really pushed HARD (super-fast) on the bike in a while, so this was fun for a bit before it became work. Anyway, 30 minutes later, zoomed upstairs and threw on the flats and hit the road, hard, for 10 minutes. Not 100%, but enough to feel the effort. Felt pretty decent and was pleased.

Day 74: A brick consisting of just over an hour each of biking and running. The bike was moderate; the run was steady and felt really good, fairly effortless at 7:30s or so.

Day 75: WIND!! ...plus a bit of indecision. Initially, the plan was to do a bike/swim/bike similar to Day 73, but was too lazy to switch in and out of clothes. So instead, I kept my swim bag on my back and rode 2 hours in 15-25mph gusts. What fun! Not. This kind of riding doesn't allow a high speed approach but is very sapping, esp. when a bunch of hills is thrown in. 2 hrs, about 32 miles, I'm done...for now.

...and to close out Day 75: a swim at lunch because, well, I didn't want to HAVE to do it tomorrow. Not THAT long, but pretty good -- 10x200 with 20 seconds rest in 2:51 average. Felt great as all non-morning swims do. Later...a 31 minute run on trails, which unfortunately didn't feel quite as great as the swim. No issues, just TIRED. Took 10 minutes to loosen up, felt really good for 10 minutes, then crawled back to the car. FOOD!!!!

IMAZ Day 72 Wrap Up & Day 73

Day 72 epilogue: After work, I went out for a 30-40 minute run. I had some energy to burn, so decided to run the first 15 minutes or so steady but controlled and then hit the gas. I felt really good, which is usually the case for an afternoon/evening run (vs. the morning). I hit the afterburners at around 20 minutes and felt GREAT. 35 minutes with a short warm down.

Day 73: Back to the pool, but via the bike. I figured I'd get in a swim/run combo today, so I schlepped my pack with lock, goggles, cap, etc. on my back to the Y on the bike. The swim workout was pretty nice, shockingly. It was the 500/5x100, 400/4x100, etc. workout I'd been shown earlier this year. All told, about 3200 yds with warm down. Felt pretty easy and strong. Then I dried off, put back on the heavy clothes, and hit the road for just over an hour, nothing dramatic, an easy 17mph average. Felt a bit draggy, but that's OK. More later.

18 days to go.

IMAZ Days 71 and 72: One Week of the Rough Stuff to Go

With one week of hard training left before taper, I figured I'd really get back in the swing - er, swim - of things on Day 71. The morning started with 4300 yards of swimming: a 3000 yard straight swim that was fairly lethargic followed by 10x100 with 10-15 seconds rest at a slightly faster clip. Warmed down for the extra yards. Not too dead...that was good. Then ran a fairly easy 42 minutes, not that I could have run that hard after Sunday/Saturday. Late in the evening, a one-hour easy spin (it was massage day, so no hard stuff) inside.

Day 72: It's COLD!! 38 degrees this AM, though it was light at 6am. Took a two hour ride and covered 38 miles (you do the math)...hills felt a bit hard but to be expected. Also took 90 minutes to warm up and get my fingers back. Ow. Later, a run and/or swim.

19 days to go.

IMAZ Days 66-70: Catch Up and Home Stretch!!

Sorry to have been absent, but between work, travel, and everything else, this took a back seat. Never fear, readers, training's been steady and still going great! Here's a quick recap of days 66-68 and then the weekend update, 'cause it was big.

Days 66-68 (Vega$) - Continued my affair with the exercycle on Day 66, and this consisted of just over an hour early and then a short brick late: 20 minutes bike, 35 minutes run, got to experience Vegas' "inclement weather" - wind and lots of it. Like running into a brick wall on return. Day 67 saw a respite from the exercycle and just a 65 minute run that felt pretty good; same course as Day 65 but faster. Day 68, travel day, saw a break from running in favor of a "swim" -- drills in awkward pool -- and some more exercycle after, just to spin. I had in my mind days 69 and 70, a weekend of going LONG.

Day 69 - All about the bike. Having missed my bike for the week, I decided to make up for it regardless of crappy weather conditions. This turned out to be a 90+mile ride in 5:08 with wind and hills galore. Most of the ride was on wet ground and leaves, which meant a lot of time NOT at top speed, but I ended up just under 18mph for the ride. Quads were a bit sore due to pushing in the wind. I swam 20 minutes late just to remember what a REAL pool swim felt like...not too bad, considering. I swam a decent 1000 and some hundreds.

Day 70 - congratulations to Meb as well as all my friends that ran the NYC Marathon! After I saw Meb win, I donned my own gear and set out on what should be the last hard run I do before IMAZ (just as yesterday was likely the last looooong bike -- it is 3 weeks before race day). I ran an easy 30 minutes in the early AM, but the real workout was my intended favorite 10M tempo run on the track. An easy warm up getting to the track and then I put on my flats for the run (no socks, race simulation). My intended time was 6:50s-7:00 pace, but my first lap in 1:37 suggested that would have been a bit too slow. I quickly altered the workout to be a first 5-miles in 6:40s and then a negative 2nd 5-miles in whatever, not too crazy. Timing every 1/2 mile, my first 5 turned out to be 32:55 (6:35s). I felt great, effortless, nearly gliding. I was easily able to pick up the pace, though I went too fast for a bit and scaled it back. Nevertheless, the 2nd 5 were done in 32:03 for a total time of 64:58 or JUST under 6:30/mile. I was THRILLED...this tells me that I am running ready, since my intended pace will range from 7:00-7:20/mile. Plus, after yesterday's ride, my ability to do this run shouts volumes about my readiness as well.

This was also the first day I really started to feel the race impending. Running in the AM, I could feel the tingles of anticipation and the visualization of the race become more real. This afternoon, I imagined feeling just as good throughout the marathon. It's coming...it's about time, but it is finally almost here.