#514  Allen   Subject: AAaaarrrggghhhh

Wednesday, September 10, 2008 08:12 AM Host: firewall.ware.k12.ga.us

Lanceman... I wondered if I said something about Sugarloaf ride something may come up? Pinks on call sched may be an issue. NOT sure at the moment. I'll know mo later.

Tim IM sure will get back to you guys as we get closer to the event. I know he/they need life guards and have a minimum on the course under the LG plan they/NASports/WTC developed.

D

#513  lanceman   Subject: bizness

Tuesday, September 9, 2008 09:47 PM Host: ip24-250-241-178.ga.at.cox.net

Hey josef, nice to see yer ink... thanks for the congrats.

Assault on sugarloaf!? I was thinking to wait for the 1/2 Florida challenge for that. This weekend you say? Hmmmmm...

I sent an email to Tim putting my name in the hat for swim voly at IMFL. So hopefully get to see the racing/supporting peeps at the big shew...

I've been thinking about an IM double next year. Maybe IM Louisville in August and IMFL or IM Cozumel in November. It will be the first year since I've been doing IMs where I didn't have to go to school or study for some sort of major doo-wah...

Now to work on the wife...

#512  Allen   Subject: Josef

Tuesday, September 9, 2008 03:41 PM Host: firewall.ware.k12.ga.us

Good luck Josef. You'll do well.

It's only half as long as IM Lake Placid!

D

#511  Mitch  

Tuesday, September 9, 2008 03:29 PM Host: cache-dtc-ab13.proxy.aol.com

Hey josef! Welcome back and good luck this weekend, you have been missed.

Mitch

#510  josef  

Tuesday, September 9, 2008 01:44 PM Host: CPE00062508da07-CM001a666bbc9a.cpe.net.cable.rogers.com

It's been a long tough road, but I think I'm as ready as I'll ever be doing Muskoka 70.3 this weekend, specially with the lack of swim and run training? ahh yes I have biked! but not in the last 2 weeks or so. A lot has happened over the last while, hence not being here. I'll spare the details.


Hows everyone doing?

Ironannie, I finally downloaded my pond pictures onto my computer. Ill send you my pics when I get some time.

I also finally downloaded my picks on my computer from Disney 70.3 and IMLP hopefully I can get some time to post them on my Flicker to share.


Lanceman, congrats on your board exams.


Raab, congrats, let the training continue, stay strong.

Yay! Katy, good job on your race.

DTK, congrats on your race, good job nice pr on the run. you will be awsome at IMFL, I hear it's flat.

Allen, Pink, Megin, Unclemeat, Mitch,Bt, Johnvnm, Ricky, everyone old and new.


Have agood day.

#509  denvertrikitten  

Tuesday, September 9, 2008 10:51 AM Host: c-76-120-73-9.hsd1.co.comcast.net

Just finished IM Moo Sunday...scheduled to do Florida in 7 weeks here...just checking in to make sure the course is still flat! hee hee

#508  Allen   Subject: Sugarloaf

Tuesday, September 9, 2008 09:38 AM Host: firewall.ware.k12.ga.us

Debbie... Lanceman... GG2. Why don't you guys do the Assault on Sugarloaf too? It should be nice n warm and kinda painful. My 1st IM was on that course. Humbling.

D

#507  Allen   Subject: MEGINATOR!!

Tuesday, September 9, 2008 09:24 AM Host: firewall.ware.k12.ga.us

Hi there! Where are you?!?!!?

Been running with any bulls or anything lately?

You shouuld LG the swim at IMF this year. You can still do the hash run. It seems IM the RD this year.

Hey! IM planning on the Assault on Sugarloaf century this weekend coming. You should go too!

D

#506  Megin  

Tuesday, September 9, 2008 07:48 AM Host: 244.98.118.70.cfl.res.rr.com

Listen to JohnVNM - he knows his stuff (and that post on cut off times is one of the reasons I was able to finish back on '05.. [wow, I am getting old!])


John - I will email you sometime this week when I get a chance to sit down for more than a sec!!


Get excited guys, you are so close!!

#505  unclemeat   Subject: my thanks

Monday, September 8, 2008 08:51 PM Host: h69-131-184-134.qncyfl.dsl.dynamic.tds.net

John VMN, BT, Allen, Thank you all for your ideas, suggestions and comments!!!
John, THAT was exactly what I was looking for!!!
AWESOME!!!
As far as me "cutting it close" I am afraid that I will be doing just that! Come race day, it might be different, but right now I am hoping to shave a few minutes off of my swim, because I am going to need EVERY moment for the bike!
Still time to "put money in the bank" but... right now...



Planning on doing the "SwampMan 100" and "The Spaghetti 100" in the next few weeks, then taper for the bike.
Anyone else?

#504  Mitch   Subject: Swim Course Vol
mitch.heskett@yahoo.com

Monday, September 8, 2008 05:54 PM Host: cache-dtc-ab13.proxy.aol.com

Allen,
Thanks - am interested in helping on the swim course. Please pass my contact info to TJ.

Thanks - Mitch

#503  JohnVNM   Subject: Minimum Paces

Monday, September 8, 2008 05:52 PM Host: host-68-212-113-104.msy.bellsouth.net

bt:

I AGREE with you. The post was simply in response to unclemeat's inquiry regarding minimum paces.

#502  bt  

Monday, September 8, 2008 03:34 PM Host: cpe-67-9-154-34.austin.res.rr.com

Couple of words...I would not PLAN on cutting it close. You never know what will happen...flat tire, goofing up nutrition, major run bonk (trust me on this, I learned a hard lesson at IMC). Better to have a bit more time in the bank.

#501  Allen   Subject: times and vol

Monday, September 8, 2008 03:29 PM Host: firewall.ware.k12.ga.us

Spend as litle time as possible in transitions although it is marvelous to rest. Rest by coasting or walk if you need to rest but get out of transition. Free time off the clock.

Mitch... TJ needs all the help he can get often. I learned last year that he nearly didn't have enough for the swim until race day. It is ALL vols.

It WILL get you in the vol line for IMF slots. It's how I got mine for this year. No one in line and they ask me if I wanted one!!

It will also get you a cool T. Ours was a sppecial made SWIM IMF 07 T.

It will also get you in the vol snack and refreshment tent at the finish/Boardwalk.

D

#500  John VNM   Subject: Minimum Paces

Monday, September 8, 2008 03:04 PM Host: host-68-212-113-176.msy.bellsouth.net

Minimum race paces:

To compute the minimum race paces you need to know exactly how long you have to complete:
a. the swim
b. the swim/bike
c. the swim/bike/run

You also need to allow time for transition.

Of course, it is easier to understand if you simply note the actual time the course close.

Race Starts 7:00 a.m.
Race lasts 17 hours (until midnight)

Cut off Times: (source: http://www.ironmanflorida.com/info.php)

Swim: 2 hours and 20 minutes:

A minimum swim pace of 3:37/100m yields a 2:19:41 swim finish just within the cut off time (Swim course closes at 9:20 a.m.)

Assuming a very lengthy T-1 of approximately 15 minutes you would be out on the bike course by 9:35 a.m.


Swim/Bike: 10 hours and 15 minutes (IM Florida ONLY)

That means the bike course closes at 5:15 p.m.

From 9:35 a.m.to 5:15 p.m. is 7 hours and 40 minutes

112 miles at a minimum average pace of 14.7 mph yields a total bike time of 7:37:08 putting you in T-2 just before the bike course closes.

(Now you need to check with NA Sports to determine if there is a requirement about when you have to ENTER the run course. I seem to recall one athlete who made the bike cut off not being allowed to run because he took too long in T-2)

Assuming you are allowed to enter the run course within 15 minutes of the bike close you would need to enter the run course by 5:30 p.m. That would permit a T-2 in excess of 15 minutes.

Swim/Bike/Run: 17 hours

From 5:30 p.m. to midnight is 6 hours 30 minutes

26.2 miles at a 14:53 min/mile pace (i.e. just slightly faster than 4 mph)yields a 6:29:56 marathon.

Admittedly you will be cutting it close but if you are able to achieve these minimum paces you will be an IRONMAN!

#499  Mitch  

Monday, September 8, 2008 12:46 PM Host: cache-dtc-ab13.proxy.aol.com

Allen,
Thanks, would like to work the swim part at IMFL, would allow me to watch the rest of the race also. Will this still get me in the volunteer line for next years sign up? Also - posted remaining TDA goals on forum page since we lost the original data from IA when the server crashed.
Cheers - Mitch

#498  Allen   Subject: stuff
lasuga56@yahoo.com

Monday, September 8, 2008 08:50 AM Host: firewall.ware.k12.ga.us

Mitch! You love training obviously! I do too but at times life gets in the way and I make choices to miss some sweekday stuff. I hate to. I didn't used to. But I have come to understand and learn the most importante is the long weekend/key workouts or any biguuns during the week. I hope IM right.

BTW... this is not to say the weekday stuff is not important. It's all moola in the bank.

Mitch... TJ... A friend that is the swim captain for NASports always needs lifeguards. Certified or not. The pay is the same... nada.

Worked for him a couple of times. Let me know if your interested and I'll give you his contact info.

Last year I LG'ed the swim then ran the run course. A few miles out I stopped and helped at an aid station with the Bay High cheerleaders and their Moms. FUN!

Then ran back and watched the finishers later with John VNM. Mo fun.

D

#497  Mitch  

Monday, September 8, 2008 07:49 AM Host: adsl-221-181-64.pns.bellsouth.net

Good morning everyone

Allen - I'm not getting ready for anything in particular right now, just enjoy the training and maintaining the base in prep for ramping up in 2009. I'll be at IMFL to cheer everyone as a volunter this year and signing up for next year. Only thing I'm signed up for right now is NO in April.

Have a great week!

Mitch

#496  Allen   Subject: corection

Monday, September 8, 2008 12:04 AM IP: 68.16.14.144

hypo rather than hyper...thermic.

D

#495  Allen   Subject: Katy

Sunday, September 7, 2008 11:59 PM IP: 68.16.14.144

Katy finished! Woo hoo! Beat that IMW demon! Yay!

Congrats from Domestique and Pink Ink

#494  Allen   Subject: Katy

Sunday, September 7, 2008 09:43 PM IP: 68.16.14.144

Katy is on the 2cnd part of the run. 2 loops? She should finish soon.

She had a real ordeal last year with a hyperthermia DNF.

D

#493  Allen   Subject: BT and R

Sunday, September 7, 2008 09:26 PM IP: 68.16.14.144

Hi BT dear friend!

R... we emailed a week or so ago but he didn't indicate his plans?

D

#492  Allen   Subject: training pace heart rate zones

Sunday, September 7, 2008 09:22 PM IP: 68.16.14.144

UM... Mitch

2700 yd swim yesterday with a 60.1 mile bike. 12 mile run this AM.

We're all very close in our workouts at this point. Mine gets more intense over the next few weeks... as does yours too... IF you're following a plan. Some don't?

Also understand that G Bernhardt insists I keep my long stuff in zone 1-2 (of 5) for the most part and am now moving more towards some zone 3 stuff. Goal beiong to train my aerobic system for long stuff.

Insists that I do not let training partners dictate the pace. Therefore I train alone alot since most of my runner buds are Boston qualifier peeps and some do 2:30+ marathons.

Some interval work during the week.

She operates under the "periodization" protocol... build 3 weeks then back way of on 4 for rest/recovery... repeat but more intense next 4. End with a couple weeks of a taper after putting the moola in the bank. Friel and most other coaches use this.

UncleMeat... if you put the money in the bank you should be fine... besides... don't forget the synergy of 2000 like minds on race day to help you maintain your focus.

D

#491  bt  

Sunday, September 7, 2008 09:20 PM Host: cpe-67-9-154-34.austin.res.rr.com

So....where's R?
Did he bail?
That would make me sad.

#490  Mitch  

Sunday, September 7, 2008 07:02 PM Host: cache-mtc-ab13.proxy.aol.com

Good evening everyone!

Solid weekend of training. Good brick yesterday with a 35/5, and today was a 12 mile run this morning and just got back from the pool getting 3000 yds. Dinner and Key Lime Pie for dessert, it doesn't get any better than that

Mitch

#489  unclemeat   Subject: training

Sunday, September 7, 2008 09:30 AM Host: h69-131-184-134.qncyfl.dsl.dynamic.tds.net

Allen, your post makes me feel better!

My training was a 57 mil bike (about four hours) immediatley followed by a half mile swim.

Man, I must be a fish, cause I felt like "carp" on the swim". Today, legs a little sore, but more just tired. Had planned to do another ride, but this case of Milwaukees Best got in my way
Oh well, I need to do some house cleaning anyway!

Again, who was it that posted up the "Pacing times" to finish the Ironman in time???
I know that the swim in about 1 mile per hour, but then with transition times etc... the mystery post ended like a math problem ".... + ... +.... = Mike Rielly sayiing "____, you are an Ironman"

I cant find it now!!!

#488  Allen   Subject: Katy! and patty melts

Sunday, September 7, 2008 12:57 AM IP: 68.16.14.144

Katy!? Carp!!! We better follow the former champine of the TdA.

TdA... although it is not the correct venue to announce this... I have again missed the TdA hours due a stomach virus this week. I'll just say I felt like "carp".

Therefore IM out this year. It just has NOT come close to my training plan hours anyway and IM really trying to follow it for a... dare I say... IMF PR.

I did manage a pretty decent training day according the plan IM using.

1:15 swim
4:05 bike
Sposed to be 4:30 but by the time I hit 4:05 it was black dark. I have to travel to Brunswick to swim on the weekends and I biked on Jekyll Island after.

I did put a Steak and Shake Patty melt with rye bread and swiss cheese in my 1 hour refueling recovery window on my way home. Many antioxidents and flavonoids in them you do realize.

2:30 run tomorrow.

D

#487  baitfish Betty  

Saturday, September 6, 2008 03:10 PM Host: cache-mtc-ab13.proxy.aol.com

sources reveal that Katy Mullet is racing in Madison tomorrow.

#486  Allen   Subject: Ken Glah travel

Saturday, September 6, 2008 01:20 AM IP: 68.16.14.144  

Here's the link to Ken Glahs travel site.
http://www.endurancesportstravel.com/

He seemed like a nice guy when I spoke to him at IMF05 and here's a little of his pedigree;
Ken Glah (8:42)and Heather Fuhr (9:28) are repeat winners at Ironman Brazil 99.

D

#485  Mitch  

Friday, September 5, 2008 10:39 PM Host: adsl-221-181-64.pns.bellsouth.net

Allen - ditto on Fernanda Keller

Not a bad day of training, 10 mile run and a mile swim Weekly brick in the morning, a tri clinic tomorrow afternoon with some reps from Zoot, should be a good day!

Hurricane Ike is looming, Gulf Coast peeps be watching closely, it looks like its coming our way

Have a great weekend all!

Mitch

#484  Lanceman  

Friday, September 5, 2008 09:51 PM Host: ip24-250-197-236.ga.at.cox.net

D-
I'm still thinkin' of IMB. It would be a great trip, and I owe myself some sort of major celebration, but I was pricing things out, and it seemed that I could take the whole fam to the St Croix 70.3 for what it would cost to get just me to IMB...although I haven't checked out Ken Glah's rates... Sigh...

I'm hoping to have a decent race at Dis...I biffed due to an intestinal bug at the 1/2 IM there in May, so I want to exorcise that memory with a decent race. My running will be suspect, but my swimming and cycling should be ok.

RAAB- were you serious about needing a donation? Where are you located?

#483  Allen   Subject: IMB
lasuga56@yahoo.com

Friday, September 5, 2008 01:39 PM Host: firewall.ware.k12.ga.us

IMB exotica... Fernanda Keller.

D

#482  Allen   Subject: IMB
lasuga56@yahoo.com

Friday, September 5, 2008 01:37 PM Host: firewall.ware.k12.ga.us

Debbie... I've thought of IM Brazil for a few years. Ken Glah has an IM travel bizz and has air, lodging, bike tech, etc, packages at great prices. He sets up other IMs too but IMB is way exotica.

I've been told it's a great race too.

D

#481  Debbie  

Friday, September 5, 2008 12:46 PM Host: 72-165-128-197.dia.static.qwest.net

Raab I’m A+ too but you don’t want my blood. Many, many years ago I contracted Rheumatic Fever and then when working for Wishard Hospital in Indianapolis Indiana I contracted the “kiss of death” Hepatitis C and even though I am one of the lucky 6% that is able to get well and show no signs of virus in my blood I still carry the label of non-donor.

Lanceman I’m doing the Disney race for the cure. Only doing it as a workout though since I’m not back 100% yet and not ready to go really hard. Are you staying on property? We have one of the cabins at Ft. Wilderness for Saturday and Sunday night.

Allen IMUSA is a tough one but the town is great and so are the people. IM Brazil sounds really exotic though.

#480  RAAB  
robdtoon@gmail.com

Friday, September 5, 2008 08:44 AM IP: 68.51.44.167

thanks, lanceman... i'm usually a lot faster swimmer... i save my slow for the run... notoriously slow. before i got sick i was about a 9:30 miler. i'll take any tips on getting faster.

oh and if anyone has any hemaglobin to spare i'm type A+... j/k... right now my resting heart rate is around 80... yeah, i said 80.

#479  lanceman  

Friday, September 5, 2008 06:40 AM Host: ip24-250-197-236.ga.at.cox.net

G'morning,y'all. Thanks for the congrats...

Plans over the next few weeks include Race ofr a cure at Disney on 9/21 (International), possibly a 1/2 IM in October, probably Clermont, and some scattered centuries in between/after. I'd love to do a late fall stand alone marathon too.We'll see...

Hey RAAB- congrats on the good news and good on you for getting back to working out. You did a 1000K swim in 16:02? On your first day back? That's not slow, my friend.

#478  Allen   Subject: Holy moly!!!

Thursday, September 4, 2008 09:44 PM IP: 68.16.14.144

Hi SUZI!!! Great to hear from you!

IM planning on the Assault of Sugarloaf Century in a couple of weeks. Old times and suffering.

Lanceman... congrats man. IM happy for yah.

Is anyone still interested in IMBrazil 09? I may consider it if othewr buds go. Otherwise I think it's my long awaited assault on IMUSA.

D

D

#477  Allen   Subject: simulator training

Thursday, September 4, 2008 09:40 PM IP: 68.16.14.144

It only goes so far. I do NOT prefer it... BORING!!! But... when the weather is bad or your pool is closed you do wot yah gotta do. It's better than not training... especially on race day.

D

#476  RAAB  
robdtoon@gmail.com

Thursday, September 4, 2008 08:59 PM IP: 68.51.44.167

thanks a lot guys... so how is september shaping up for all the IMFLers? big time numbers being put up before the taper?

#475  Mitch  

Thursday, September 4, 2008 08:24 PM Host: cache-mtc-ab13.proxy.aol.com

Way to go RAAB, one step at a time!
Mitch

#474  Debbie   Subject: Raab

Thursday, September 4, 2008 07:51 PM Host: node.smartcityon-line.com

Hey Raab way to go on the first day back. Hey, weight lifting has to be done even when you are lifting the “Barbie” weights. I have made it up to lifting 3, 4 and 5 pound dumbbells.

#473  sue  

Thursday, September 4, 2008 06:31 PM Host: cache-dtc-ab13.proxy.aol.com

RAAB - just popping over from the Arizona board...but...way to go

keep being strong.....

and congrats on the good medical news!!

#472  RAAB  
robdtoon@gmail.com

Thursday, September 4, 2008 05:45 PM IP: 68.51.44.167

Day 1- well, at least i still remember how to swim... now running goes something like one foot in front of the other?

walked a mile, ran half a mile. won't even talk about time. swam 1000m at 16:02... blechhh... weights tomorrow... should be a hoot.

#471  Law Dude   Subject: Lanceman

Thursday, September 4, 2008 01:51 PM Host: adsl-69-219-235-71.dsl.ipltin.sbcglobal.net

Lanceman:

Great work !!!


LD

#470  Mitch  

Thursday, September 4, 2008 11:59 AM Host: cache-mtc-ab13.proxy.aol.com

Way to go lanceman CONGRATULATIONS!
Mitch

#469  Debbie   Subject: Raab

Thursday, September 4, 2008 08:00 AM Host: 72-165-128-197.dia.static.qwest.net

Congrats Raab. Working out should be a breeze compared to chemo.

#468  sue  

Thursday, September 4, 2008 07:49 AM Host: cache-dtc-ab13.proxy.aol.com

lanceman - congrats on your Boards! Are you riding any of the G'Ville Cycling Festival rides, the Space Coast Century or the Miles of Hope Century (or something like that) in Clearwater on 9/20?

#467  lanceman   Subject: hey

Thursday, September 4, 2008 07:18 AM Host: ip24-250-197-236.ga.at.cox.net

Hey everybody- been off the page for almost 2 months while I buried myself studying for my Board exams. Got 'em done, found out the other day I passed, so having fun becomes an option again. I'll catch up over the next few days- good to be back.

Hope all are well and training is progressing nicely...

Can anyone say IM Cozumel November 2010?

#466  Mitch  

Thursday, September 4, 2008 07:10 AM Host: cache-mtc-ab13.proxy.aol.com

Congratulations RAAB!

Mitch

#465  RAAB  
robdtoon@gmail.com

Wednesday, September 3, 2008 09:43 PM IP: 68.51.44.167

thanks everybody...

allen... so much simulation training... you're like the ivan drago of ironman. awesome...