Sunday, August 19, 2007

PLANNING and OBSESSING.

Today was my last "long" workout, about 40 miles of cycling during which, I'm happy to report, my crank did NOT fall off. During the 40 miles, I did a lot of thinking, mostly planning for the race. I've done a lot of training and have had a chance to try out lots of different things: what to eat, drink, and wear. So here's my plan:

First, I'm leaving the race wheels at home. They're tubeless, and I'm not as confident about changing those as I am a tube. My road wheels will be fine for my purposes, and I have my trusty Kevlar Hard-Case tires on them, and I can carry several tubes in less space than I can carry several tubeless tires.

Nutrition: I'll be wearing my Diablo hydration pack, which holds 64 ounces of fluid (Nuun) Not only does the fluid stay colder in this pack, but when it rests against my back it feels cool. I've tested it on every long bike I've done and many of my long runs. Every fifteen minutes, I'll drink some of my Nuun. On the hour, a drink of my Carbo-pro, which will be in a squirt bottle on my bike. On the half hour, solid food, alternating between two fig Newtons and 4-6 pringles. The goal for drinking is 20 ounces every 10 miles, and at least 400 calories per hour. I'll be carrying the Fig Newtons and Pringles in my bento box, with spares in my hydration pack, along with a tube of Noon.


To wear:
After the swim, I'll change into my Terry Clincher tank. I heart this tank - it's got a high neck and a single strap between my shoulder blades in the back, and a nice, loose waist with three large pockets across the back. I'm wearing it with my She-beest sprint shorts, which have a kind of lower waist in front and shorter inseem. They're pretty comfortable. I'm going to wear them with my favorite socks.

The Run:
For the run, I'm going to take along gels, an inhaler, and ecaps. I'll drink water from the aid stations, a gel every 2-3 miles, and ecaps on the hour. I'm considering carrying a bottle that I'll fill up from time to time so that I don't have to stop at every aid station. I'm still thinking about this. I'm thinking about getting one of these "Nathan" belts. I've run with waist packs before and liked them. Given the choice, I prefer not to carry things in my hands when I run.

For the run, I'm going to change into my Patagonia Active Top and Moving Comfort Peak Fitness Shorts, both being very soft, wicking, and comfortable thing I've ever worn for running. The shorts are great for gals like me who lack Inner Thigh Clearance. The entire inseam is cotton lined.

Of course, it goes without saying that I'll be wearing the pink uber-sexy Injinji toe socks...which are just so insanely sexy it's a shame they have to hide inside my New Balance 767's, which are the best long-run shoes for me, stability with cushioning.

Round out the ensemble with Msr GarMEAN and his heart strap, so I can keep an eye on my heartrate throughout the day and well as my pace. I just hope GarMEAN can last that long on a charge. We'll see. I have a bike computer but it doesn't seem to be properly calibrated.

OKAY. So much the stuff I have control over...NOW for the weather forecast, according to Intellicast, here's the current forecast for Louisville 7 days from today:



I also used "MAP MY RUN" to do a profile of the run course. There's a bit of a climb at the out-and-back turnaround. You do that part of the course twice. Otherwise, it's mostly flat.

that's enough obsessing for today, I think. Time to start cleaning. Sweet Baboo comes home tonight!

...

25 comments:

  1. Good plans!

    I'm fine with stopping at every aid station on the run - just a stronger variant of run/walk (per Jeff Galloway et al)!

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  2. You are sounding very ready, and will surely be the best dressed gal on the course.
    I had that same Nathan belt in my hand today at the sporting goods store. Very cute!
    Good luck to ya - we will be glued to IM LIVE.

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  3. I'm saving your nutrition and hydration plan for future use. You really do a great job at thinking things out and planning. I am not so good at that. I have the ultimate direction single and double bottle belts and I think they are great. Having traveled around the midwest, some places have really bad tasting water.

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  4. Girl~ I will so be cheering you on that day! Good luck and go get em!

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  5. thanks for stopping by my blog. good luck on your IM I'll be following your progress! May your journey be blessed with good weather and quick mind and body!!

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  6. I've used the nathan pack before, as well as the handheld quick draw one. (In fact, I'll likely use the quickdraw for wisconsin to keep my inhalor and beans.) The nathan bottle is actually really good. It squeezes well and has a great rubber stopper on the top that helps me avoid hurting my front teeth while drinking on the run. Plus, the large loop makes it easy to reach around and grasp. My pack also has a gel flask.

    Fingers crossed on weather. Did you pay off the heat gods?

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  7. I've used the nathan pack before, as well as the handheld quick draw one. (In fact, I'll likely use the quickdraw for wisconsin to keep my inhalor and beans.) The nathan bottle is actually really good. It squeezes well and has a great rubber stopper on the top that helps me avoid hurting my front teeth while drinking on the run. Plus, the large loop makes it easy to reach around and grasp. My pack also has a gel flask.

    Fingers crossed on weather. Did you pay off the heat gods?

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  8. Excellent planning ... and not just well thought out for race day requirements, but also fashion forward!

    I'm hoping that forecast holds for you!

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  9. You are going to do great and I will thinking of you and sending you my magic pixie dust-power mojo.

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  10. Sounds like a great plan!! Well-thought-out.

    Just remember, if you feel nauseous in the run, it's very probably low sodium and water. And I know you're a vegan, but the chicken broth is just about the fastest way to get more sodium and liquid into yourself. Just in case of emergencies, I'm just sayin', for medicinal purposes only.

    Don't forget to have lots of warm clothes available for the run, just in case, and for after the IRONMAN FINISH LINE.

    We'll be cheering!!!

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  11. Sounds like a good plan. Curious - What's going in your special needs bags?

    Let me know how you like that nathan belt if you get it.

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  12. Good thinking Nancy! I forgot about that, put something warm but disposable in your run special needs bag. When I was busy crashing at IMAZ I also stopped sweating and started to get the chills when the sun went down. Luckily there were some of those "space blankets" available on the course, you know what I mean, the silver things. Anyway, they are not always available. I wrapped that around me and kept walking. After about a half hour or so I began to sweat again and was able to discard it, which was probably dumb but whatever.

    I still have two of these from when we did PF Chang's. Remind me to bring them!

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  13. I've got one of those Nathan belts and the pocket on mine is quite big enough to fit a puffer, money and a small mp3 so I'm sure it would fit gels and e-caps. MIne's red, not pink though *pouts*

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  14. Love your blog. Would it be okay if I link to it? I also like the explanation of the bike course, the elevation changes and such.
    www.mytriathletewife.blogspot.com
    Thank you.

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  15. best of luck I am a friend of Duane here in Denver area. I have read your blog very interesting. I am too 41 and did my first tri last years and working on my running 2008 I plan to do at least a another sprint tri and maybe more. best of luck to you.

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  16. You sound thoroughly prepared to me. I look forward to hearing all about it. Hope you enjoy yourself and I can't wait to read the interactive course recap maps.

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  17. I am in the process of obsessing as well. Thank you for posting your plans -- you have given me some great ideas.

    My number for Louisville is 1528, I will see you there.

    Laura

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  18. Good luck to you!

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  19. I agree with IM ABLE on the nathan bottles.

    You're ready to rock. You've done the training. We'll all be here plugged into Ironmanlive to watch you cross the finish line!

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  20. Your plan is so solid!

    You have thought it all through and you are ready to go!

    A big HIGH FIVE from me in the midwest to YOU! BTW...the water is Louisville is very good tasting.

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  21. It's all over but the Ironman! Your plan sounds solid. just remember the flat coke on the run tastes like nectar from the gods. Also, i had arm warmers in my special needs bag. Looks like you may not need them with the weather but if you get sweaty, then chilled-it can be bad..And remember to have fun!! (I love those patagonia tops too)..

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  22. Gack! You're making me nervous, and I'm not even doing it (or any IM). Good luck!

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  23. Misty, good luck! I plan to be there as a volunteer and hope to see you. I'll be in the women's changing tents for T2, so I'll be on the lookout--for numbers--as I don't know if I will recognize anyone otherwise!

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  24. I'm glad you have your outfits determined. I have about 57 outfits I'm thinking of bringing, and I'm contemplating going to the tri shop tomorrow for one last swoop of the shorts rack. (I'm a nervous packer.) You should see the "piles" of stuff I've collected around the house.

    Our hotel is going to think that we're moving in. I've promised Moose not to show the blender in the lobby during check-in, at least not on purpose. I cannot be responsible for mischevious cords and such.

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  25. You are on top of your game, GeekGirl. Wow! I'm excited for you!!!!

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