Pictures Day 3

They were working on the finishline today. They said at the carbo dinner that it was going to be different this year. They said they made some cool changes.






There she is before her big date. Alver hooked it up. Thanks bro.

This is it......

Just got back from dinner and this will be my last post. Everything is ready to go. There are so many people to thank. I really am overwhelmed by the e mails, calls, and text messages I have received. Everyone, thank you. It means more than you ever know. This journey has been one of the greatest experiences of my life, and having wonderful people to share it with makes it even more special. To all my friends at home. I will definitely use all of your energy when I am out there tomorrow.
My family has been wonderful. Mom & Dad T, Mom & Dad S, Amy and Chad. I love you guys. Especially my wife, Amy. She has to put up with me on a daily basis and deserves a big break after this race. Sweetheart, you are the love of my life and this wouldn't be possible without your support and patience.

Enough of all this mushy stuff. I am going to let yer rip tomorrow. No matter how much pain I am in out there, I will be having the time of my life. Pain is just letting you know that you are alive. Time for bed. I am going to post some pictures.

Day 3

Well it feels like groundhogs day. I wake up to the same view, same coffee, the same workout, all at the same time of day. Its great. Went to the carbo dinner last night. It was pretty cool. They were setting up the finish line last night. It is crazy seeing something in person that I have only dreamed about.

I ended up going for a little run yesterday with coach T (aka my dad). He lives PA, and said that in all his years of running, he has never ran in anything so hot. Good news. I didn't think it was that bad. Oh well, it is what it is.

A word about the course. It really isn't that flat. It is more rolling. There are a lot of false flats. And Palani is definately going to be a challenge. If I had to compare it, for those who ride with me, it is like hilltop rd. in Argle, only longer. We have to ride up Palani and run up it. I will probably drive the whole course later this morning. More later.

RT

More pictures.

View from the Queen K





Just got up from a nap and no one is here so I figured I would up load some photos. Here is the swim start again. This was from yesterday. The swim today was pretty rough. Swam for about 35 minutes. That is it for today. I will probably swim again tommorow, ride for 30 minutes, and run for 15 minutes. After the swim they had the underpants run. That was pretty funny to watch. It was way more crowded down town today. Ran into Jim at the swim. He is pumped and it is always cool to talk with people you know. I also hit the ART tent after the swim. Needed them to work out this low back tightness I have been having. Caught alittle side stich during the swim, but I think they worked that out also. Should be fine by the race. The carbo dinner is tonight. Hopefully will get some good pictures. Thats it for now.



RT

Day 2

Well I think I got over my day 1 star gazing, self conscience, doubting my training, cluster of a day. I woke up today feeling a lot more calm. I still find myself trying to figure out how I belong here. I have to remember to get it under control, and not matter all the distractions that are here I still have a job to do. I got my race plan from Ahmed. If I just execute, I will be fine, and will have the best possible day I can have. My mom and dad got in last night. My dad is here, he'll get me all straightened out before the race. I am lucky enough to have three people in this world that can clam me down and get me grounded before a race. My dad being one. Mel and Dave.... I miss you guys. Hey lets make ya"ll jealous again..... The sun is coming up over the ocean right now.. LOL I can really get used to this. I will post more pics of day 2 later.

Ron

More pictures from Day 1

Ironman Village

After a morning swim in the Pacific.

Hot!!!!!!!!!!

Let me just say it is different kind of hot here. Just got finished with a 1 hour ride and drank 2 20 oz bottles and wasn't even in race pace. A little scary. Well this post I am going to try to just post pictures of the day so far. This picture is the swim start. AKA Dig Me Beach Ate breakfast at Lava Java after the swim.

Aloha

Well this is going to make everyone real jealous right now. I am sitting on my porch watching the sun come up over the ocean. This place is crazy. We got in late last night, so we haven't seen much yet, but driving down Ali drive was unreal. Ahmed even pulled the car over just to show me the swim start on the way back from the airport. We were checking into the hotel last night and who walks in to drop a key off at the front desk...Mark Allen. My bike made it ok, I am taking it over to HP bike works to get it worked on. Well I better go. Tough life, have to go meet Ahmed for a swim, drink some coffee, go for a little run, drink some coffee, nap, drink some coffee, and go for a little bike ride, finally go to bed. Do you feel bad for me? LOL

Two days

till I get on that plane. I thought the day would never come. I saw Steveo at the bike shop yesterday. It is amazing how grown men are acting like such children. It is so much fun just getting ready for this race. The way we were talking it was like we were getting ready for a trip to Disney World. lol This may sound weird but I was more anxious last week. As I am getting closer, there seems to be a strange clam coming over me. My bike is ready to go, just have to take it apart and put it in the box. I did my bike HR test at Ahmed's yesterday. That is a pretty tough workout, but only lasts about 45 minutes. I was supposed to do my run HR test today, but it is pouring out so we just bagged it. Getting the HR correct on the bike is more important than the run anyway. Probably will go swim 3000m, and then if it clears run alittle. As far as strategy for the race. Ahmed, am I haven't really gone over this yet. But believe it or not the strategy for an Ironman isn't really that difficult. Here is what it will probably be. Swim: Get on someone's feet and swim steady. Not too fast, not too slow. Bike: Training pace the entire ride. Run: Build effort throughout the marathon. 1st 8 miles easy, and then go from there. Start to have any problems, slow down and correct them and continue. I saw that Jim put up some predictions based on time on his blog. I made a choice for this race not to even start my watch. I will start the HR function and thats it. I will have the time function on my bike, just so I know when to eat, but will take the average MPH off. I think an Ironman is so unpredictable, but Jim, I'll bite. So here are my predictions based on where I think my fitness level is at.

Perfect Day:
Swim: 1:00
T1: 5 min.
Bike: 5:15
T2: 5 min.
Run: 3:30
Total: 9:55

Great Day:
Swim: 1:05
T1: 5 min.
Bike: 5:30
T2: 5 min.
Run: 3:50
Total: 10:35

Very Good Day:
Finishing within the time cutoff.

So there it is. Again, no matter how much pain I am in out there and where I finish, I will be having the time of my life. My goal was to get to Kona. Ahmed and I busted out butts to accomplish that. Time really isn't that significant. Until next time.

Ron

3:20.59

The old man's time in his marathon this weekend. Incredible. A few posts back I talked about consistency. Well, I was thinking today. In the 20+ years my dad has been running, I really can't remember him taking more than three days off in a row from running. Amazing. I hope some of that longevity gets pasted down. LOL

Well I am starting to get my legs back. Last week was tough. I ended the week pretty solid. Sun. did a 40 mile bike followed by 8.5 run off the bike. Everything held together. Yesterday took off. Today I got 3000m at lunch. (Here you go Steveo.)
400s, 200k
20x100 done as
1st fast
2nd easy
3rd drill
4th kick
Repeat
100 easy
200 all out
100 easy
Getting ready to go for an easy 9-10 mile run. I think the hardest thing for me right now is that my stomach and brain want to eat like I am training 30 hours, but I'm not, so I am adjusting to being hungry all the time. Coffee is my best friend right now. Helps curb the appetite. Bikes are in the shop getting some work done. 2 hour ride tommorow probably done on the trainer. Thurs. 20 mile tempo ride on the trainer. 8.5 mile run. Fri. 3000-4000m in the water. Sat. bike HR test at Ahmed's. Sun. run HR test at Ahmed's and 3000-4000m in the water. Thats it for now. Later. RT

Waiting on the sun

Jumped out of bed at 6:00 this morning. I think there was even a little excitement to start training today. Kinda strange. I am going to do a small dress rehearsal today. 2-3 hours on the bike followed by an easy run. Going to wear my new pimped out Oomph gear, lace up my new running shoes, use the same socks, hat and sunglasses I am going to wear in the race. Man, if there is anyone other than a triathlete reading this, they are going to think I am one strange individual. lol

My dad is running a marathon today. That could be another reason why I am so amped up this morning. Waiting on my mom and sister to call and give me his splits. The old man can still run. He has been doing a least a marathon a year for as long as I could remember. Maybe one year I can get him to do a 50 miler with me. It will be hard to get him on trails, dude just loves to pound pavement.

Had my pre-race meeting with Ahmed last night. I have to admit I was a little intimated about what he had to say. He gave me 7 points in the race where I need to take care of myself and if I execute I will have the best possible race I can have on that day. The guy is incredible. I will be the first one to tell you that the guy has a passion for the sport that is unmatched. I was one hard client, and if he can get through to me, he can get through to anyone.

The sun is up. Enough babbling for one morning. Time to go execute.

RT

"It's baked in the cake."

That was a comment a patient said to me this week when I was telling him what I was doing and how tight and just plan crappy I felt. The point of the comment is that there isn't anything else I can do now to gain any fitness. It is what it is. It is baked in the cake. I never heard it put like that, so thought I would share. Well now to this week. I took Mon. off and everything was ok after the race on Sun. I was feeling alittle sluggish on Tues. , but pushed through a 25 mile bike followed by 8.5 miles off the bike. Just had tired legs. Bagged my swim that night. Woke up Wed. feeling so tight. Got 3000m in at lunch. Cut my 40 mile ride back to 20 miles on the computrainer. Thurs. I was just crazy tight and nothing was helping. I was stretching constantly. Rolling on the foam roller every 10 min. You know just everything. I cancelled my track workout with Ahmed, but did mange 8.5 mile easy run. I usually see "The Princess of Pain Pauline" on Fridays, but called and got in with her in the evening. Helped a lot but was pretty sore. More on her later. She has helped me so much I don't even know where to start right now. So that leaves me here sitting at the computer today. Got 3100m in earlier. Here, I will list my swim workout so I fit in with Steveo. lol 300s, 200d, 3x100 very fast 15 sec rest, 200d, 8x100 sprint triathlon pace 15 sec rest, 200d, 2x500 HIM pace 30 sec rest, 100 cooldown Well anyway I am still pretty tight and sore from my massage so I am thinking of bagging my 20 miles computrainer ride. I guess I am going to just see how I feel this weekend, and use my best judgement on what I should and shouldn't do. More to come.

RT

Update #2

Well, last week was pretty solid. Again, my volume is down, but my intensity is up slightly. Here is how the week looked. 15 total hours+sprint race. 10000k in the water. Mostly shorter intervals with less rest in between. 100 miles on the bike. 2 interval sessions during the week and a sprint race on Sun. 1 interval session done on the computrainer. 25 miles running. 4 total runs. 1 tempo during the week and a sprint race on Sun. 1 core session. The race on Sun was great. I had a lot of fun and it was great to be out there racing with some friends. As far as my performace. It was ok. I basically red lined the entire way. The best thing is that I am healthy and felt very comfortable going hard on the run. This coming week I have to say has caught me by surprise when I got my schedule from Ahmed. It is interesting to see how the last two weeks leading up to an Ironman have changed over the years. I will let you know how it went after I complete it. Taking today off to recharge after the race yesterday.

RT