We are getting even closer to race day so time to put my goals down on paper the Internet. I have some pretty ambitious goals for this race and I am feeling both mentally and physically ready to knock it out of the park.
Swim
1:00 – 1:05: I swam a 1:07 at IMWI which was a two loop course (7 total turns). Each of the turns slowed me down quite a bit to negotiate the crowds. With IMMT being a single loop course (2 turns), that alone should cut off some time. I also feel like my swimming has improved over the past year. Despite swimming far fewer days than last year with my 3 days a week plan instead of 4 days a week plan, I covered more distance. This means that I have actually swam the 2.4 mile distance (or further) more times this year than last.
(This is all assuming it is a wetsuit legal swim. It is looking to be that way, but if not, add 5-10 minutes to my time)
Bike
5:40 – 5:50: The bike is the biggest unknown for me simply because I am not familiar with the course. I plan on doing a bit of course recon with a buddy on Friday, but it is not the same as pre-riding the course like I was able to for IMWI. That said, my bike fitness has improved over the past year. Couple that with my fancy new Flo wheels and I should be able to shave a few minutes off of my 5:58 at IMWI.
I plan on going easyish on the first lap and then seeing if I can pick it up for the second loop. The nature of course should provide plenty of motivation because I should constantly be able to see other riders going in each direction. Whereas at IMWI, there were times on the 2nd loop where I couldn’t see anyone in front of or behind me. Also, the IMMT course is long, straight sections of road where I can get aero and into the zone instead of dealing with the constant turning at IMWI.
Run
3:45 – 4:00: The run is where I hope to improve my time the most. I ended up with a 4:30 at IMWI primarily because I spent nearly the entire first loop puking my guts out. With my nutrition plan revamped, I hope I have this problem solved. A 3:45 finish time would put me at an 8:35 min/mile – nearly 1:30 min/mile slower than my standalone marathon PR which I think is a realistic estimate of what I can do off the bike.
One way I plan on keeping my speed up on the run is by not walking as much at aid stations. At IMWI, I got into a bad habit of walking the entire length of aid stations regardless of whether I was taking aid or not. This time, I’ll walk as I eat/drink and then pick it right back up. I have been practicing this one my long runs this year to get used to allowing myself to walk but not letting myself walk for too long.
Finish
I know it is cliché, but the number one goal is to finish with a smile on my face and get a good finisher’s photo (unlike last year). I just want to have fun the whole day. Otherwise, what’s the point?
Now, time-wise, where does this put me at the finish?
10:35 – 11:05!!!!!
To be honest, I really, really, really, want to finish sub-11. And, if everything comes together on race day, I should be able to hit my goal. Regardless, even if I come in at 11:05 – or 11:30 for that matter – it will still be a huge improvement over my 11:54 at IMWI.
(Estimating 5 minutes for each T1 and T2 – no clue as to how long transitions are though)
Tracking
Your best bet for tracking my progress during the day is going to be Ironman Live. Chances of Jennie being able to provide Facebook/Twitter updates throughout the day are slim to none due to international cell phone rates (AT&T’s international plans are $$$$). I will try and update FB/Twitter after I finish and find some WiFi though.
Ironman Live: http://tracking.ironmanlive.com/newsearch.php?rid=1143239925&y=2012&athlete=172 (This link doesn’t work yet, but should work on race day).
Facebook: Kevin Neumann
Twitter: @ironmanbythirty
One Comment
Best of luck to you, Kevin. I respect the amount of hard work and disciplined training you’ve done. And thanks for the link to follow your progress!