Sorry about lack of updates but we have very limted internet access here.

LP is incredibly beautiful, but it's been raining off and on both days w/ some really good down pours yesterday.  Warmer than I expected, but still nice around 75 ish.

Place is really buzzing as I expected.  Everyone you see is a fit triathlete.  I'm quite excited and nervous.

Practice swims have been great as the lake is quite clear.  Warmer water that I'd hope for (71 degrees), but it's so nice to swim in a WS as it really help my body positioning.

Lodge is quite cool and spacious so that's good.

Hills are quite long and steep.  Tougher than I expected.  We biked the run course yesterday and the 2 big climbs at mile 9 and 10.5 are very significant.   We're going to drive the bike course today, but we saw the last 12 mile climb on our way into town and it's not so-so bad, but parts are quite steep and long.

Couple of minor problems: 1) Forgot my battery charger for my camera and it's completely dead so we've been having to rely on Brad's camera and we haven't been taking nearly as many pictures as I would've liked, but oh well.  2) I burned a decent blister on the tip of my finger when I accidently touched the top of a lamp light bulb.  Minor pain though.

Overall, I'm ready and excited.  Having been sleeping quite as well as I hoped to, but that's probably to be expected w/ the nerves.

Thank you all so much for all the inspires.  You all mean a lot to me, and have made this IM so much more enjoyable than the last.  You're the best.!

FYI, I've asked Sarah to try to post on the IMLP thread in the Iron Distance forum, but I'm not sure how often she'll do it.

I'll try to post on Monday!

I fly to Montreal today at about 12:30, arrive around 5:30, and then have to drive about 2.5 hrs to LP.  So, I won't actually get there until about 9pm tonight!

Thanks so much to all of you who read my blog and send me inspires.  You've really made it so much more enjoyable to training for this IM than my first when I didn't log my training. 

I'll hopefully have some internet access up there and I'll try to post some updates and maybe even pictures, but I can't promise anything.

Some of you may or may know but I used to be FAT.  Here's the proof:

If you want to read about my weight loss, check out my latest post on Gillens.NET

Continuously updated rough draft of race plan

Friday - Practice swim in AM, followed by super easy bike, drive course

Saturday - Practice swim, short bike, shorter run

Sunday 

4am - Bagel (290) PB (190) Honey (240) Ensure (250) = 970 calories

2 vivarin = 400 mg Caffeine

6:55ish - 8-12 oz Gatorade

Bike Nutrition

1. 1 sip water from Aero-bottle every 3 minutes = ~ 40oz /hr
   
2. 1 big sip from Gillen-ade feed bottle every 15 minutes = ~90 cals => 360 cals/hr
3. At about 1hr (bottom of Keene descent or ~ 20 miles) Eat 1 PB&honey english muffin = ~300 cals for some solid food.  Wash down w/ plenty of water.  Skip the schedule feed bottle sip for this time.
4. Eat 2nd sandwich after the Keen descent again (Probably about 3.5 hrs)
5. Take 1/2 of a Vivarin (100 mg) and a salt pill at this point too.
   
6. Have a Clif bar on hand as extra solid food if I get really hungry.  Eat it within the 1st 4 hrs though of the bike though.
   
7. Somewhere between 70 - 100.  Take a few Cola and Maragarita Clif shots for extra caffeine and sodium.
   

1. 1st 2 to 2.5 hrs should be guilty easy.  This includes the Keene descent and some rollers.  I should be enjoying the scenery here and just "taking it easy".  HR should be in the 140s or lower for most of the time.   View this as just a warm up.   Save as many heart beats as you can.  Coast when ever you can.   Don't worry about speed.  Just stay relaxed and enjoy the experience.
2. Inflection Point #1 - ~ mile 40 - The climb back out of the out-n-back - Some call this the hardest climb on the course and it precedes the toughest 12 miles on the course.  The HR will obviously go up, but keep it in check w/ cadence.   Try to spin as much as possible if the 39-27 allows it.   Definitely don't worry about speed.  Think positive thoughts: "This is the challenge you wanted, David".   "Your training has prepared you for this."  "You're fit and light weight.  You can climb!" 
   
3. Inflection Point #2 -  At about mile 70ish (after the Keene descent) - If I feel good and think I can do that climb again in 2 hrs, then begin to slowly pick up the pace into high Z2.  This doesn't mean hammering or even really pushing it.  It just means riding the solid pace that I've rode in training many times.  In other words, just don't enjoy the scenery as much.  Bring your all of your focus to bear here.   Smooth circular pedal strokes.   Relax your face, smile, and think about the here and now. 
4. Inflection Point #3 - ~ mile 96 - The second time for the big climb - It's all mental here.  You will have bad thoughts.   Recognize them early.  Say hello, and then quickly goodbye to them.   Have the foresight to know that the bad times will pass. ("This too shall pass").  Focus on the here and now.  Don't think about the marathon.  Just take one hill at time.  Stay in the present.  However, If you've paced properly you might pass people here, so be sure to use the huge confidence and momentum builder.  Don't go overboard, but enjoy the mental boost.
   

Run Nutrition

1. 1 Clif shot blok every 10 minutes, alternating between Cola for the caffeine and Margarita for the sodium.  (~200 cals/hr)
   
2. Drink water every time you can stomach it. 
   
3. Take 1/2 Vivarin at about the 1 hr mark.  

Run Pacing

1. 1st mile is downhill so go with it, but let it feel easy.  Don't be suprised by your first mile split.  Everyone's will be fast b/c of the downhill.
2. First 9 miles: Target pace = 9:10 - Don't go too fast too early.  Settle into a rhythm.  Focus on hydrating often and taking shot bloks every 10 mins.   Try to keep HR below 160.
   
3. Inflection Point #1: Target pace of 9:00 starts at mile 9 - Mile 9 starts a tough climb, followed by another one at 10.5, so don't expect your pace to jump to 9 min/mile right at mile 9.  However, your PE will go up on these hills.  Keep a quick cadence on them.   After the climbs, settle back down by try to maintain your normal long run pace here.   This is is just a very subtle/slight increase from the 1st 9 miles.  I have the tendency to increase too much so watch it. HR in the low 160s is OK, but 150s is better.
   
4. Inflection Point #2: Target pace of 8:50 starts at about mile 19 at the turnaround.  This is where the rubber meets the road.  Everything you've done over the past 4 months has been leading up to this moment.  Feel the gravity of it.  Relish in the pressure to perform.   THIS IS IT!  Friends and family are watching you and waiting for you to come across that finish line You will pass people here.  You will still be strong and they will be fading!

166.5  - Wow!  This is the lightest I've seen in a while.  And here I thought I was gaining weight b/c I'm barely even working out in this taper!  This could just mean I'm dehydrated though.  Better keep drinking!

Also, I'm feeling better everyday and I didn't even have to use Afrin nasal spray to sleep last night, so that's really good.

Continuously updated rough draft of race plan

Friday - Practice swim in AM, followed by super easy bike, drive course

Saturday - Practice swim, short bike, shorter run

Sunday 

4am - Bagel (290) PB (190) Honey (240) Ensure (250) = 970 calories

2 vivarin = 400 mg Caffeine

6:55ish - 8-12 oz Gatorade

Bike Nutrition

1. 1 sip water from Aero-bottle every 3 minutes = ~ 40oz /hr
   
2. 1 big sip from Gillen-ade feed bottle every 15 minutes = ~90 cals => 360 cals/hr
3. At about 1hr (bottom of Keene descent or ~ 20 miles) Eat 1 PB&honey english muffin = ~300 cals for some solid food.  Wash down w/ plenty of water.  Skip the schedule feed bottle sip for this time.
4. Eat 2nd sandwich after the Keen descent again (Probably about 3.5 hrs)
5. Take 1/2 of a Vivarin (100 mg) and a salt pill at this point too.
   
6. Have a Clif bar on hand as extra solid food if I get really hungry.  Eat it within the 1st 4 hrs though of the bike though.
   
7. Somewhere between 70 - 100.  Take a few Cola and Maragarita Clif shots for extra caffeine and sodium.
   

1. 1st 2 to 2.5 hrs should be guilty easy.  This includes the Keene descent and some rollers.  I should be enjoying the scenery here and just "taking it easy".  HR should be in the 140s or lower for most of the time.   View this as just a warm up.   Save as many heart beats as you can.  Coast when ever you can.   Don't worry about speed.  Just stay relaxed and enjoy the experience.
2. Inflection Point #1 - The big climb back to Lake Placid (miles 45-55) - HR will obviously go up, but keep it in check w/ cadence.   Try to spin as much as possible if the 39-27 allows it.   Definitely don't worry about speed.  Think positive thoughts: "This is the challenge you wanted, David".   "Your training has prepared you for this."  "You're fit and light weight.  You can climb!" 
   
3. Inflection Point #2 -  At about mile 70ish (after the Keene descent) - If I feel good and think I can do that climb again in 2 hrs, then begin to slowly pick up the pace into high Z2.  This doesn't mean hammering or even really pushing it.  It just means riding solid pace that I've rode in training many times.  In other words, just don't enjoy the scenery as much.  Bring your all of your focus to bear here.   Smooth circular pedal strokes.   Relax your face, smile, and think about the here and now. 
4. Inflection Point #3 - The second time for the big climb - It's all mental here.  You will have bad thoughts.   Recognize them early.  Say hello, and then quickly goodbye to them.   Have the foresight to know that the bad times will pass. ("This too shall pass").  Focus on the here and now.  Don't think about the marathon.  Just take one hill at time.  Stay in the present. 
   

Run Nutrition

1. 1 Clif shot blok every 10 minutes, alternating between Cola for the caffeine and Margarita for the sodium.  (~200 cals/hr)
   
2. Drink water every time you can stomach it. 
   
3. Take 1/2 Vivarin at about the 1 hr mark.