Ironman Louisville - Names on my Arms.

Here is a image of all the names of loved ones that have battled cancer written on my arms.

Ironman Live

You can track my progress in Ironman Louisville by going to the following link.

www.ironmanlive.com – Scroll down and click on the Ironman Louisville link.  This should take you to the Ironman Louisville Live commentary.

Somewhere across the top of the screen there should be another link that says something like “Athlete Tracker”, click on it.

It will take you to the athlete tracker page, type in my bib number 2071 and hit enter.  This will show you my time of the last timing mat that I crossed.

The race starts on Sunday, August 28^th at 0700.  It is a time trial start, first come first start.  I would expect that I will start sometime around 7:30 or so. 

My goal is to be complete in 12 hours with a secondary goal of 13 hours if things start to fall apart.  If things go horribly wrong I have 17 hours to complete the race.

Here are my goals for each leg of the race.

Swim:  1 hour 30 minutes

Bike: 6 hours or 18.7 mph.  I plan on starting the ride at about 19 mph.  If my legs feel good through 90 miles or so I will attempt to pick up the speed for the last 22 miles.
Run: 4 hours or 9 minute miles.  This is my unknown.  All of my long runs were at an 8:30 pace with my longest run being 21 miles.  What I don’t know, is how the legs will be after coming off an 112 mile run.

David

Tuesday, August 23 - Easy Bike Ride

Tuesday, August 23, 2011

Only 5 days left until race day.

Today’s workout was in memory of Eric Barefoot.

The scheduled called for an easy 15 mile bike ride this morning.  I ended up doing 16 as I wasn’t paying attention to my distance on the way out.  It was definitely at a conversational pace which made for some good riding.  I was even able to get a co-worker to ride with me that hasn’t ridden in a long time.

Happy Training Everyone!

Monday, August 22 - Swim and Run Workout

Monday, August 22, 2011

Today’s swim workout was in honor of Matt Dickinson and the run workout was in memory of David Thomas.

This morning I headed to the pool for a 2000 meter swim with the main set included 10 x 50 meter intervals.  I kept long rests in between each interval.  It was a great workout.

At lunch I headed out for a 5 mile run.  I kept the pace slow and just enjoyed the run.  The heat index was near 100 degrees.

Happy Training Everyone!

Honoring those that have battled cancer - 132 names

(77) In honor of Doris Boyer, Denise Bowlin, Peyton Stratton, Jeana Churchill, Maureen Moore, Laura Moore, Marsha Lee, Joyce Yates, Mindy Allen,  Francine Gillins, Dale McMurtrey, Cindy Hivner, Lisa Tice, Bill Ham, Yoyce Lopez, Bob Keller, Daniel Peter, Kim Boyette, Tommy Baker, Connie Baker, MaryAnn Summers, John Booth, Zaida Medd, Fred McCormick, Jerry Cornwell, Tim Cornwell, Roosevelt Oakes, Ted Tally, Carolyn billingsly, Sue Kovatch, Nicole Horne, Paul McMurtrey, Julie Harrison, Willie Marschall, Arlene Guice, Fern Dorich, Amy Covert Loucks, Kathy Swartzfeger, Katy Moncus, Linda Griffin, Bether Bankoske Messer, Lisa Moore, Phyllis Tuleya, Michele Halvorsen, Mary Anne King, Thomas King, Jason Thomas, Bobby Beavers, Verlin Beavers, Shirley Jenkins, Bill Thorn, Tomi Rempel, Sean Smith, Woody Boyer, Leon Buchanan, Judy Buchanan, Ruth Smith, R.B. Smith, Barbara Strickland, Anne Gorsky Cromer, Patsy Sanders, Susan Alexander, James W. Osborn, Jacque Creech, Diana Godwin, James R. Johnson, Dawn Martin, Mrs. Dollberg, Holly Cornell, Carolyn Billingsly, Sue Kovatch, Bill Cousins, Linda Cousins, Matt Dickinson, Karen Grantham, Kevin Boyette, Mary Jenkins.

(55) In memory of Marie Boyer, Eugenia Emmons, Becky Hardy, Vicki Taylor, Charlene Krisulevicz, Bruce Lewis, Walter Lewis, Christine Meyer, Grandma Betty, Jim Carlisle, Yvonne Carlisle, Wilbur Ham, Florence Ham, Theron Ham, Mike Cornwell, Janice Reynolds, Louis A. Register Sr., Charles Horton, Linda Richert, Faye Morgan, Joan Woods, Cecilio Bullen, James Moon, Keith Moon, Ruby Anderson, Vicki Abbot, Cecil Kash, Virginia Billet, Penny Zaballa, Thomas Ziegler, Mary Anne Lombardo, Loretto Ziegler, Mary Lou Mitten, Bernadette Hale, Herman Head, Eugene Meade, Jewel Norris, Kay Tolsma, Bonnie Woodman, Gloria Fillingim, Helen Small, Gladys Jones, John Riley, Laura MacLean, Fred Basco, Dorothy Mae Long, Mrs. Barnes, Lance VanBuskirk, Kathleen Burke, Lee Sheaffer, Chip Coffman, David Thomas, Eric Barefoot, Norma Heyde, Margo Mastrorocco.

30 Mile Bike

Sunday, August 21, 2011

Today’s workout was in honor of Linda Cousins.

This weekend has been busy with the Thunder Road Soccer Tournament and finding the time to squeeze in a workout was not easy, so this morning I decided to ride to the tournament and let the wife drive to the game.  Today was an easy 30 mile bike ride from the house to Auburn Soccer Complex.  I was really a nice scenic ride, although it was mostly uphill and I had to constantly remind myself this is race week, slow down and don’t push it.

 
Happy Training Everyone!

The Doubt Zone!

This was posted on the Facebook Ironman Louisville 2011 page and man did I need these encouraging words.

Welcome to the Doubt Zone. For any first-timers out there (and the rest of us who still feel like it every time), the next few days can see huge doubts bubbling up as you pack, load up, head to Louisville, and especially when you arrive and "everyone looks more fit" than you. This is where the mental work really starts. You thought it took a lot during those long boring yards chasing the black lane line, the long hot uncomfortable bikes, the long painful runs? In the next few days, you may hear those long-whispering internal voices start screaming, "What in the world was I thinking? Who am I fooling? Why am I doing this?" Don't listen to that voice! You did everything you needed to do, even if you didn't do everything you thought you'd do. You are ready. Your body is ready. Nine days from now, it's all going to come together. Soon after 7:00 a.m., you're going to jump off the dock and start swimming with a couple thousand of your brothers and sisters, and you're not going to stop until you hear Mike Reilly''s voice booming through the energy of the finish line, "You Are An Ironman!" Congratulations.

Friday, August 19 - Run

Friday, August 19, 2011

Today’s run was in honor of Bill Cousins.

10 mile run scheduled for today and an easy pace.  I was looking to run in the 8:30s or so.  I ended up running a whole lot faster; low 8s.  It wasn’t intentional, I guess my legs are feeling good and I was just running and the heart rate was in the low 60% range. 

Happy Training Everyone!

Thursday, August 18 - Bike and Swim workout

Thursday, August 18, 2011

Today’s training was dedicate in memory of Lee Sheaffer, lung cancer Chip Coffman, who lost his battle with cancer on 8/7/11.

Today I went out for a nice easy 24 mile bike ride.  The intent was to keep it easy.  I didn’t want to ride much faster than 17 mph.  I did start out a little fast and then slowed it down.  It made for a nice comfortable ride.  Only a few more cycling workouts before Ironman Louisville.  J

At lunch I went to the pool for a few quick sets; I did 4 x 400 meters intervals with 90 seconds of rest.  They turned out to be nice a fast, much faster than I anticipated.  Each of them in the 6:40s.  I finished the workout with a total of 2200 meters.

Happy Training Everyone.

Wednesday, August 17 - Rest Day! :-)

Wednesday, August 17, 2011

This is my taper week and since I have worked late both Monday and Tuesday and was thrown off my schedule I decided to take today off from training completely.  It isn’t going to hurt me at this point.  Plus I had to go jump out of a perfectly good airplane today which took up most of the day.
 
Happy Training Everyone!

Tuesday, August 16 - Cycling

Tuesday, August 16, 2011

Today’s training was in memory of Kathleen Burke, pancreatic cancer.

Today I was scheduled for a 30 mile bike ride with the last 5 at race pace.  I rode at lunch to get out in a little more heat.  I ended up riding the first 24 miles at a moderate speed of 17.1 mph and then 5 miles at 22.9 mph.  It was a good push and the legs felt great; especially that I was riding into the wind.  I finished the ride with just over a mile of easy spinning back to the office.

Weather Report:  Min./Max.: 82.4 °F/86.0 °F; Humidity: 50.6%; Dew point: 64.1 °F; Wind Speed: 2.1 mph

Happy Training Everyone!

Monday, August 15 - Swim & Run Workouts

Monday, August 15, 2011

Today’s workouts were in honor of Carolyn Billingsly and Sue Kovatch; both breast cancer survivors.

This morning I headed to the pool for a 4000 meter swim.  I started out nice and comfortable finish my 500 meter sets at 9:08, 9:11, 9:14, and 9:27 through the first 2000 meters.  During the last 500 I was beginning to cramp in both my toes and my right calf.  So I decided I would grab the pull buoy and just let the legs drag behind me and continue my swim.  Then the next sets were 9:21 and 9:29 and then feet/calf continued to cramp so I decided to get out of the pool versus trying to push through it.  At this point in my training it isn’t going to hurt, other than the mental aspect of it.

At lunch I went for a 7 mile easy run.  The goal was to run no faster than an 8:40 pace.  I knew I would struggle to keep the pace easy, but once I settled into the pace all went well.  My slowest mile was 8:42 and my fastest mile was 8:36 which just happened to be my last mile as I wasn’t paying attention to the pace.  The lunchtime heat wasn’t as bad as it has been over the past few weeks and it was welcome to be much cooler.  I am hoping that IM Louisville temperature will be less than what it was today at lunch.

Happy Training Everyone!

Sunday August 14, 2011 - 70/4 Brick Workout

Sunday, August 14, 2011

Today’s brick workout was dedicated in memory of Mrs. Barnes and Lance VanBuskirk.

I took two days off to let the knee heal up.  Today I went out and did yesterday’s workout of 70 miles on the bike and followed it with a 4 mile run. 

Bike:  The goal on the bike was to ride the first 40 miles at 18.7 for an average speed and then finish the last 30 at 20+.  I rode a bit faster than I wanted on the first 40 miles averaging 19.1 and then I pushed the final 30 miles averaging 20.8.  Both goals met!  My goal for the Ironman is 18.7 mph.  Based on my performance that should be an attainable goal. 

Run:  The goal on the run was to stay steady and deal with the heat.  By now the heat index was near 100.  I wasn’t in any hurry and new I would take some walk breaks to drink.  I ended up only taking two walk breaks.  I finished the run averaging an 8:24 pace.  My goal for the Ironman is a 9 minute mile and I should be able to accomplish it just fine provided I can manage my nutrition and hydration on the bike. 

Weather Report:  Min./Max.: 78.3 °F/92.3 °F; Humidity: 66.8%; Dew point: 72.2 °F; Wind Speed: 4.1 mph 

Happy training everyone!

Thursday, August 11 Workouts

Thursday August 11, 2011

Today’s workout was dedicated in honor of Holly Cornell.

This was an easy bike workout.  I covered 23 miles at an easy pace of 16.1 mph.  It was good to get out there and take it easy and have some good conversations.

I was also concerned with a pain in the right knee from Wednesday’s workouts.  Not sure if it came from swimming or from running, but wanted to take it easy today.

Happy Training Everyone!

8.5 mile run and 4200 meter swim

Wednesday, August 10, 2011

Today’s workouts were dedicated in honor of Diana Godwin and James R. Johnson.

Once again I ran into problems getting to the pool.  Since my primary pool is closed I tried to drive to the outdoor pool on the other side of post and to my surprise the roads were closed from 6:30 to 7:30 for PT and I got there at 6:40.  So I turned around and went back to the office for a run.

I ran 8.5 miles run this morning.  I ran 4 miles at an 8:30 pace and then ran a tempo run for 4 miles with the goal to slowly get faster each mile.  I ran a 7:42; 7:38; 7:35, 7:06 and finished it up with a ½ mile cool down.

At lunch I did 4200 meter swim with the main set consisting of 3 x 400 meters and 3 x 300 meters.  Overall I had a great workout.

Happy Training Everyone!

Bike / Run Brick Workout

Tuesday, August 9, 2011
Today’s workout was dedicated in honor of Diana Godwin and James R. Johnson.

Bike/Run brick workout today.  31 mile bike ride at a leisurely speed with a few repeats at race pace thrown in there.  Once I returned to the office I quickly changed and off for a 2.5 mile run at a 7:50 average pace.  Great workout and it was good to ride with Justin and Jerry again.

Happy Training Everyone!

Monday's Swim and Run workouts.

Monday, August 8, 2011

Today’s swim was dedicated in honor of James W. Osborn and today’s run was dedicated in honor of Jacque Creech, breast cancer.

I headed to the gym this morning for a 4000 meter swim.  To my surprise the pool was closed due to some electrical problems.  It made for a change of plans and off for a 7 mile run.  I did 3 x 1 mile tempo repeats.  I ran an 8:15 warm-up, 3 x 1 miles at 6:49, 6:43, 6:42 with an 8:15 mile recovery mile and finished the run with a mile at 8:00 flat.  I could feel the soreness in the legs from Friday and Saturdays workouts.

At lunch I headed to the Olympic size pool on the other side of post.  I had to cut it short since it was a lunchtime swim and it took me so long to get there.  2000 meters split into 4 x 500 meter sets.  The water was hot and the heat index was near 100.  It didn’t make for a pleasant swim and I just had no desire to swim.  I hate when my plans get interrupted, I was looking forward to the 4000 meter swim.

Happy Training Everyone!

Thursday, Friday & Saturday's workouts

Thursday August 4, 2011

Today’s workout was dedicated in honor of Anne Gorsky Cromer, breast cancer.

I headed out this morning for an easy group ride.  We rode out to the DZ and back for a total of 24 miles at a leisurely pace.

Happy Training Everyone!

Friday August 5, 2011

Today’s workout was dedicated in honor of Patsy Sanders.

Long run day.  I headed out to run 3 x 7 mile loops for a 21 mile run.  I started running at 5:30 and maintain an 8:33 pace through the first loop.  At the start of the 2^nd loop I picked up 3 other people to run with me and I managed to pull off another 8:33 pace.  The 3^rd loop it was just two of us and I decided to take a different route which was a tougher route.  I stopped to refill my water bottle and kept the watch running; which equated to an almost 10 minute mile.  The 3^rd loop was a little slower and I finished the run with an 8:39 mile pace.  All in all it was a great run.

Weather Report:  Min./Max.: 75.4 °F/78.8 °F; Humidity: 86.5%; Dew point: 72.2 °F; Wind Speed: 2.3 mph

Happy Training Everyone!

Saturday, August 6, 2011

Today’s Run was dedicated in honor of Susan Alexander.

Long bike ride.  Last century ride before Ironman Louisville.  I decided to try and take in more fluid on today ride to help prevent me from hitting the “wall” so the goal today was to take in 16 oz of fluid every 10 miles.  I started downtown and rode to my office where I had a cooler waiting on me with cycling bottles.  From there I did 4 x 20 miles out and back grabbing fresh water bottles each time.  It was amazing how fast all the ice would melt in this heat; especially on the last 2 laps.  My goal was to try and stay at my goal speed of 6 hour bike for the Ironman which equates to about 18.7 mph.  I finished the ride with a total of 102.2 miles and averaged 18.7.  I took splits every 10 miles with 17.5, 18.9, 19.5, 18.7, 19.8, 19.1, 19.9, 18.8, 17.5 and 18.2.  When I finished the heat index was 100.

Weather Report:  Min./Max.: 76.3 °F/92.7 °F; Humidity: 80.3%; Dew point: 75.0 °F; Wind Speed: 1.5 mph

Happy training everyone!

Tuesday and Wednesday Workouts

Tuesday, August 2, 2011

Today’s workout was dedicated in honor of Ruth Smith, currently battling lymphoma cancer.

I had a great brick workout this morning.  I did the bike portion of the workout with a group which made for a much faster ride than I really wanted but I had a blast.  We averaged 20mph outbound and moved a bit faster coming back averaging 21+ and averaged 20.9 for a 28 mile ride.  I did do a few sprints and took the lead for most of the ride back keeping the speed up.  I didn’t let the guys rest much.

Once I was back to the office a 30 second transition and out for my run.  I wanted to keep it at an easy pace and ended up running 2.5 miles at an 8 minute mile.

All in all it was a great workout.

Weather Report:  Min./Max.: 74.9 °F/78.5 °F; Humidity: 96.9%; Dew point: 75.4 °F; Wind Speed: 0.1 mph

Happy Training Everyone!

Wednesday August 3, 2011

Today’s run workout was dedicated in honor of R.B. Smith, currently battling colon cancer and swim workout was dedicated in honor of Barbara Strickland, breast cancer.

I headed out for an easy 7 mile run at a conversational pace.  It was good to be able to run with a partner and be able to talk the entire run.  It kept the pace a bit slower.

At lunch I headed out for a 2000 meter swim.  I did 4 x 500 meters; 500 freestyle with pull buoy; 500 kick with training fins; 500 freestyle with training fins; 500 freestyle.  I am feeling much better about doing this 2.4 mile swim in a few weeks.

Run Weather Report:  Min./Max.: 75.3 °F/77.1 °F; Humidity: 95.3%; Dew point: 74.9 °F; Wind Speed: 0.4 mph

Happy Training Everyone!

Monday, August 1, 2011 Workouts

Monday, August 1, 2011

Today’s swim was dedicated in honor of Leon Buchanan, currently battling cancer and today’s run was dedicated in honor of Judy Buchanan, breast cancer.

This morning I headed to the pool for a 4000 meter endurance swim.  The idea this morning was to swim steady from start to finish taking splits every 500 meters.  My splits were 9:19, 9:23, 9:19, 9:24, 9:21, 9:20, 9:22, and 9:18.  I am pleased with the consistency of my splits.

At lunch I headed out for a 7 mile run.  The goal was to just keep it steady and not allow the pace to drop due to the heat.  I carried a bottle of water and filled it up again after 4 miles.  It was definitely hot but I was able to keep a steady pace and in fact progressively picked up the pace each mile.

Weather Report:  Min./Max.: 87.4 °F/88.0 °F; Humidity: 66.5%; Dew point: 75.3 °F; Wind Speed: 8.3 mph.

Happy Training Everyone!