Goals for IM FL

So I've been away for awhile (mostly due to 15-20 hour training weeks + crazy job), but thought I'd check in with some updates and plotting out my goals for Ironman Florida, which is 6 weeks away (11/7/09).

I am sick for the first time (excluding that awful food poisoning prior to what was supposed to be my longest bike ride of the training season) this season but am keeping my wits about me and trying to stay focused. Hopefully I can shake whatever it is in a few days. Boyfriend is sick as well so that doesn’t help much.

So, anyway – we’re down to the last grind, the toughest part. I have a hard weekend ahead – 5 hour ride Sunday and 5:45 brick (3:30 ride plus 2:15 run, including 15 x 800’s at 8:00 pace or faster. Given that I just made the transition back to land running 3 weeks ago, a 2:15 run at that pace ain't bad - guess that mindless aquajogging paid off). I must stay focused now because this is my last opportunity to let my body adapt to heavy endurance work. More importantly these three weeks prior to my three week taper allow me to gauge how my body has developed over the course of the summer.

The following are my goals (at least now) for IM FL:

Swim: My swim has progressed a bit this season, but I have had some bad luck with spotting at smaller races due to weather issues and/or infinitesimal buoys. Fortunately at Ironman the buoys are ginormous. Unfortunately, I will be getting clubbed in the head. Point is, if I could swim 1:23 last year without even trying (and with very little training), I can swim 1:10-1:15 this year (and my 2 mile open water swim back in June indicates that I was well-prepared even then). X-factors: weather, surf, tide, jellyfish and number of athletes. Could very well be a more challenging swim than IM CDA’s was.

Bike: There is no reason I should hold back on the bike (well, perhaps a little bit since I have to run a tad afterwards). I have come so far with my cycling and there is no reason I shouldn’t be able to finish in 5:25-5:30 given all the hard work I’ve put in – even if there is wind/heat. This course is flat, flat, flat and I am now pushing 215 (3.33 W/Kg) for my LT power. I have no excuses (except for laziness ;) ).

Run: The run is a big X-factor. I’ve been pulling through and am getting there despite the injuries, but I have no idea how my body is going to respond to that distance. My longest run this season will probably be about 16 miles. That’s it. But I can reasonably hold on to an 8:45 pace for that distance, so there is no reason, if I am trying my hardest, that I cannot run this marathon in 4:20-4:25.

T1 + T2: The thing many people don’t understand is how tough it is to perfect a transition. I need to work on mine for sure. Especially in Ironman, it is so tempting to just “take a break.” Not happening this year. Will be sure to bring Visine this time around, as well as extra contacts and gum. Shooting for 11 minutes max total.

TOTAL TIME: 11:05-: 25

Of course, if I can go faster, I will! I’m not going to pressure myself – just going in with an idea of how I should be performing. I can only do my best, and I will keep asking myself that – am I doing my best? Am I pacing myself well? Am I fueling myself appropriately and being kind to my body? Because that is all I can do.

Last crunch!