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2014-07-21 9:46 AM
in reply to: austhokie

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Subject: RE: Ironman Chattanooga : Official Thread

Still a bit of recovery from last weeks HIM, then time to focus on this race.  Mentally I find it easier to get through the long season focusing on one race at a time and letting my coach worry about the whole season.  That has been especially true this year for some reason.  Not sure if it was because last year ended so late doing IMFL or the extremely nasty winter we all suffered through, but until I had a couple of races this past month, the motivation was kind of low. 

Looking forward to this now!  Thanks for the course info James and everyone else that has shared!  Since it will be race day before I see it first hand, it is much appreciated!



2014-07-21 9:53 AM
in reply to: austhokie

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Subject: RE: Ironman Chattanooga : Official Thread
Originally posted by austhokie
I still haven't done more than 86 miles on the bike, or run more than 14 miles, but I know I can do it and dammit I will!


And do it you will!

There are a lot of schools of thought around distance training, so YMMV and take this with a grain of salt. But I don't necessarily see anything wrong with that. What matters more is consistency than overall distance. Yea a 14 mile run might not seem much for marathon training, but what is your weekly mileage looking like? Yes, it is good to get those longer distances in to acclimate to the pounding your body goes through over the course of the day and to mentally prepare you to be on your feet that long. However one could say that a high intensity 60 mile ride is just as good as (if not better than) a 90 mile ride at a leisurely pace. For a large majority of competitors either method would work fine.
2014-07-21 10:08 AM
in reply to: 15step

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Subject: RE: Ironman Chattanooga : Official Thread
mileage right now is around the 20 mile mark - normally 1 long run (right now on Thursday), then 2 shorter transition runs after bike rides - tuesay (bike is about an hour, then a 3-4 mile run) and saturday (long bike, then a 3-4 mile run)

I'm also not doing a 70.3 prior (due to money/time off work etc) - so we are doing one long training day first weekend in August - there is an OWS up in DC that I am going to do with a 2.4 mile course, then an 80-100mile bike and a 6 mile run;

that, plus the OWS I did in June in Chattanooga and the Annapolis 10 miler are the only "races" I'm doing - and teh 10 miler is going to have another 7is miles either before or after it
2014-07-21 10:37 AM
in reply to: austhokie

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Subject: RE: Ironman Chattanooga : Official Thread
Originally posted by austhokie

mileage right now is around the 20 mile mark - normally 1 long run (right now on Thursday), then 2 shorter transition runs after bike rides - tuesay (bike is about an hour, then a 3-4 mile run) and saturday (long bike, then a 3-4 mile run)

I'm also not doing a 70.3 prior (due to money/time off work etc) - so we are doing one long training day first weekend in August - there is an OWS up in DC that I am going to do with a 2.4 mile course, then an 80-100mile bike and a 6 mile run;

that, plus the OWS I did in June in Chattanooga and the Annapolis 10 miler are the only "races" I'm doing - and teh 10 miler is going to have another 7is miles either before or after it


Mileage for a run should continue to increase as time goes on. We have 10 weeks to go (8 if youre not counting a taper) so keep building that run mileage up.

Not doing a 70.3 beforehand is not a game killer at all. You have the right mindset getting in a mock-race to practice.

From what I have found out, getting your body used to running on tired/dead legs and being able to push through it is key. Yes, mileage should be high (its a freakin ironman!) but its also all relative for the individual athlete and their goals. Are you confident in your training for the goals you want to achieve? Is your head in the right place for motivation during a race (especially late in the day and you're wanting to quit? Can you get to the finish line on race day knowing that you left everything out there on the course? If you can say 'yes' to those I can't see how you would ever have a bad day
2014-07-21 11:53 AM
in reply to: 15step

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Subject: RE: Ironman Chattanooga : Official Thread
yep, coach has me on a 3 week building, 1 week recover plan - this is week 1 of build phase, long run is 14 miles I think...so I'm figuring 14, 15, 16 over the next three weeks and then drop back to 6-7 for recovery...then one more build phase before taper
2014-07-21 3:19 PM
in reply to: austhokie

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Subject: RE: Ironman Chattanooga : Official Thread
Originally posted by austhokie

yep, coach has me on a 3 week building, 1 week recover plan - this is week 1 of build phase, long run is 14 miles I think...so I'm figuring 14, 15, 16 over the next three weeks and then drop back to 6-7 for recovery...then one more build phase before taper


Sounds similar... I'm beginning week 3 of a 3 week build and my long run Thursday is 16 miles. Long swim Friday is 4k and long ride Saturday is 120 miles. Sunday begins recovery week with a leisurely 6 mile run.

I have one more 3-week build to complete than on to specific Ironman pace workouts. Tick-toc-tick-toc.....


2014-07-22 5:58 AM
in reply to: Fmode11

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Subject: RE: Ironman Chattanooga : Official Thread
Originally posted by Fmode11

Originally posted by austhokie

yep, coach has me on a 3 week building, 1 week recover plan - this is week 1 of build phase, long run is 14 miles I think...so I'm figuring 14, 15, 16 over the next three weeks and then drop back to 6-7 for recovery...then one more build phase before taper


Sounds similar... I'm beginning week 3 of a 3 week build and my long run Thursday is 16 miles. Long swim Friday is 4k and long ride Saturday is 120 miles. Sunday begins recovery week with a leisurely 6 mile run.

I have one more 3-week build to complete than on to specific Ironman pace workouts. Tick-toc-tick-toc.....


I was just shy of 4k yesterday on my swim - planned was 3800 but when I added up the workout it was 3900...lol! I think my other 2 swims this week are in that vicinity - brike ride on Saturday is 6.5 hours - depending on which course I use could be 80 miles (last time I used this course it was nearly 5000ft of gain over 74 miles) or could be 100 miles
2014-07-22 9:08 AM
in reply to: austhokie

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Subject: RE: Ironman Chattanooga : Official Thread
I plan on heading up to Chattanooga this weekend for my second long training weekend. 13 mile run and a long swim Saturday. 90 mile bile with a 7 mile run Sunday. This time around will be a bit closer to race execution in terms of pacing and nutrition, and will hopefully prove that I am on point for where I need to be 9 weeks out.

If anyone has questions about the course or wants some details that I can gather while I'm there let me know, I will be happy to take pictures or notes.
2014-07-22 10:30 AM
in reply to: 15step

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Subject: RE: Ironman Chattanooga : Official Thread
Originally posted by 15step

I plan on heading up to Chattanooga this weekend for my second long training weekend. 13 mile run and a long swim Saturday. 90 mile bile with a 7 mile run Sunday. This time around will be a bit closer to race execution in terms of pacing and nutrition, and will hopefully prove that I am on point for where I need to be 9 weeks out.

If anyone has questions about the course or wants some details that I can gather while I'm there let me know, I will be happy to take pictures or notes.


have fun - I was down there in June - loved it! the swim was fast (although we are racing on the other side of the river for the IM), the bike kicked me (this flat-lander needs to find hills) and we about 4.5 miles on the run coure
2014-07-24 6:47 PM
in reply to: 15step

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Subject: RE: Ironman Chattanooga : Official Thread
Originally posted by 15step

I plan on heading up to Chattanooga this weekend for my second long training weekend. 13 mile run and a long swim Saturday. 90 mile bile with a 7 mile run Sunday. This time around will be a bit closer to race execution in terms of pacing and nutrition, and will hopefully prove that I am on point for where I need to be 9 weeks out.

If anyone has questions about the course or wants some details that I can gather while I'm there let me know, I will be happy to take pictures or notes.


Are doing you long swim in the river, where do you enter exit river for your swim. I am going to Chat in Aug for a week and would like to swim the river if possible, Thanks Jim
2014-07-25 4:40 PM
in reply to: godekjames

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Subject: RE: Ironman Chattanooga : Official Thread
Got down last weekend and rode the course. Loved it. Surprisingly, the hills (minus the beautiful mountains in the background) are very similar to what we have here in Eastern Kansas and Western Missouri. Nothing special about the stretch heading out of town other the train tracks - saw one woman that unfortunately had crashed pretty hard and an ambulance was on the way. Like may others have said, the front half of the loop has some rollers that you can't entirely carry yourself up based on speed from the prior downhill, but I don't think anyone getting in some hill training will have too much difficulty. I've done IMFL, and honestly, I like this better I was pretty bored for 6 hours during the ride at Florida with the exception of some great aid station volunteers. There is some good scenery here and the variety of the terrain at least keeps you mentally engaged along the way. Remember when there are no climbs there are no descents either

Our problem ... was that on a flat stretch before the sharp left onto Hog Jowl, we had a crash ... I hit a bit of standing water (roads were wet from rain night before and on and off that morning) and it threw me into my brother in law and we both went down. I fortunately fell in a sliding feet first into home plate stance and managed just to bang up my elbow and a bit on my hip. My brother in law went on a barrel roll over his bike and landed pretty much on his elbow and hip and was worse off. We spent about 30 minutes getting our bearings and making sure nothing was broken and reassembled our bikes. Mine was fine minus some torn bar tape. But his rear wheel was not quite true anymore. We loosened the back break and with a bit of hitch in giddy-up we managed to bust out the remaining 45 miles. Saturday, while driving home I hopped on-line and bought the guy a new rear wheel considering I was culprit. We were lucky that was the worst of the damage.

We ate and drank local while there and look forward to some more beer from Big River Brewery. I think the IPA was my favorite. Extremely excited for this race and it was only magnified after getting a chance to spend some time in the fine city of Chattanooga.


2014-07-28 6:56 AM
in reply to: cjkelly0729

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Subject: RE: Ironman Chattanooga : Official Thread
that hog jowl turn is a doozy - i'm expected a few wipe-outs on race day - especially from ppl who may not have pre-ridden the course - because its a lot sharper than it looks
2014-07-28 7:36 AM
in reply to: godekjames

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Subject: RE: Ironman Chattanooga : Official Thread
So I finished the weekend in one piece, but not in the best place mentally or physically.

My boyfriend and I (who is also racing Chatt) drove up Saturday morning. Stopped along the way at Red Top Mountain State Park for an OWS. Just an hour, but enough to get some time in practicing the needed. Later that afternoon (5:00pm) started a 14 mile run. Honestly the run went well, 8:30/miles so right on pace, and did a mock 'finish' just to see what it was like. Honestly this race is going to have an amazing finish line area, the entire last mile is practically a dead sprint downhill, its going to be a fun one. The thing that I am beginning to notice more is that the run is so deceptively hard. Not on the back half with the hills, but on the front section with the greenway. That trail is going to be boring for a lot of runners (myself included), and the concrete path is going to be brutal on the knees and joints. Not to mention its hard to maintain pace on a flat road like that without some ups and downs to vary up the stride and muscle groups.

The ride intention was for Sunday, 2 loops of the 45 for 90 total. After about 30 miles I was cooked and barely made it back to the car in one piece. My legs just were not there. I like to think that my head was in the right place, but as my body wore down so did my mental state. I think at this point I might be overtrained, but I am not sure. My legs just were....tired. I couldnt pull any power from them, maybe just a tad for a minute but it would quickly die back down.

I think I am going to take a few days off this week and reassess where I am. I have a goal of sub-11 for the day and I think its possible, so long as I dont let the difficulty of the day get inside my head and slow me down.

Always remember to listen to your body throughout this year coming up to the race. It will tell you what it needs.
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