HERE WE GO AGAIN!

In just a few more days I will be lining up for my 3^rd IRONMAN!  I am so excited!!  Earlier in the summer I wrote about my goals for this race (Coeur d'Alene IRONMAN Goals 2017) and I truly believe that I can break 14 hours.  It is within my reach and I am going for it on Sunday!   If I limit mistakes and the weather holds out I will finish in under 14 hours. 😃 BOLD statement! YES!

I made mistakes last year.  I didn’t follow my nutrition plan on the bike and then paid drastically for it on the run.  I couldn’t run last year.  I was limited to 2 minutes running with 2 minutes of walking.  This year I worked hard on my nutrition during my long training rides – continuing to eat and drink later in the ride even when I didn’t feel like it.  I made myself do it.  That’s what I NEED to do on Sunday.  I need to continue eating and drinking until the end of the bike.

Also last year the wind came up during the last half of my bike.  Biking uphill into a strong headwind really slowed me down (it slowed everybody).  Right now the weather forecast for Coeur d’Alene on Sunday looks awesome.  I hope it holds!  I can’t control the weather so I will do the best I can to deal with whatever Mother Nature throws at us on Sunday. 😀

  
I have been in the taper phase of my training the past couple weeks and today I can really tell I am ready to go.  I have a lot of energy right now and my body is starting to feel rested.   By Sunday I might be bouncing off the walls.

I have started laying out the gear I need to take with me.  You have seen pictures similar to this in the past. J  I do have a list that I use each time so I don’t forget anything but, the process of putting it all together still takes me quite a bit of time.  

My number this year is 400.  If you want to follow along during the day go to ironman.com and click on the Coeur d’Alene link.

Lastly, in my previous 2 Ironman races, I have not heard the announcer say "Chris O'Connor you are an Ironman".  I don't know what happens at the finish line that I don't hear these words but, I hope on Sunday that I am aware enough of my surroundings that I get to hear those awesome words when I cross the line!

Home Stretch

Coeur d’Alene IM is just 4 weeks from today!  WOO HOO!  I can’t believe it’s almost time for the big day again.

I am in the heat of the training cycle right now.  Lots of training hours last week and this upcoming week.

Last week had a long bike day, a long swim day and a long run day along with some other easy effort/shorter workouts. 

Monday – nice and easy 60 minute run and core workout with WWT group 

Tuesday – 104 mile bike followed by an 8 mile run.  For those of you who are familiar with Hyalite here is what I did on the bike:

from 19th:
up to fishing access/back to 19th
up to Langhor/back to fishing access
up to Lick/back to Moser
up to History Rock/back to Moser
up to Mount Blackmore Trailhead/back to Moser
up to Reservoir (finish with dam sprint)/back to 19^th

Repeat 2 times.

 

For those not familiar with the Hyalite area, it is a mountain and the ride was up and down, up/down...


Wednesday – Nice and easy 18 mile ride with WWT group 

Thursday – Day Off !!!! 

Friday – Long open water swim.  4500 meters at East Gallatin Rec Area 

Saturday – Nice and easy 60 minute bike ride to warm up for the long run.  Did 17 miles!!  That’s the longest run for me in a couple years (not counting last year’s CDA IM). 😀 

Sunday – 90 minute swim at the Bogert Pool.  This is the outside pool in Bozeman and it was my first time swimming here.  It was different.  It’s a 25 yard pool vs. the 50 meter pool where I usually swim, and the water was really warm – it was actually a bit too warm for lap swimming… you know if I am complaining about being too warm in the water that it probably is actually too hot (I am usually cold). 😀

Week 7/24 - 7/30	Distance (miles)	Hours
Swim	4.5   (7500 meters)	3:09
Bike	136	9:18
Run	26.7	5:55
Total	167.2	18:22

 


The upcoming week (7/31 – 8/6) shakes out like this: 

Monday	3000M swim and core work
Tuesday	60 minute easy bike and 10K run
Wednesday	4500 M open water swim and core work
Thursday	60 minute easy bike and 5K run
Friday	2000 M swim and core work
Saturday	Sweet Pea 5K.  This is an easy effort, “have fun” day.  I will be running with my coach, he registered both of us under fake names. 😀
Sunday	LONG DAY!  2500 M open water swim, 120 mile bike, 10 mile run

 
I am feeling ready for Coeur d’Alene.  Matt has provided challenging workouts which have made me mentally and physically stronger.  Super excited to see what THE DAY has in store for me! 😀