Monday, March 23, 2009


track workout

track workout

track workout track workout track workout track workout track workout track workout track workout

Sunday, March 15, 2009

Advice to Self

Someone asked me to post the answers to "Based on where you are now, if you could send some advice to yourself when you started, what would you tell yourself?"  Here they are:
  • Cancel tennis and take the season off. Too tired to fit that in too.
  • Stay on a schedule. I tend to change my mind a lot.  
  • I wish someone would have told me about all the things that I would face - such as physical issues, the monetary investment, maintenance, etc. I knew enough people starting out to know about basic nutrition, the mental part, and general maintenance, but after several years of putting in "elite" status hours, I've been through so many changes and new needs. I'm not sure I was ready for all of it.  
  • No matter what happens, have fun. Try to be consistent with getting to practice, even if you can't hit all your hours. Remember, you can't make up a practice. If you miss a long bike, move on with the group the next week. At practice, give 100%. Most importantly, thank your support system. Never take them for granted.
  • Get out of ego and stop comparing yourself to others. You're never going to be the fastest and you'll probably never be the slowest either. Appreciate each day and moment with your teammates.  
  • I wouldn't change anything.  
  • I'm actually feeling pretty comfortable right now!  
  • Have a better running base when you start. Stretch/roll/ice bath more.  
  • Take one day at a time. Plan out your week but then don't worry about the next workout...worry about what you're doing and be 100% there wherever you are.  
  • Focus on bike & run more  
  • Rest and eat more!  
  • There is no such thing as an off-season!  
  • Get more running in.  
  • I would have spent more time biking over the winter.  
  • Get with the program...stick with it b/c after the first ride that becomes your longest ride you feel awesome!  
  • Start slowly, 24 weeks is plenty of time to prepare.  
  • Don't feel guilty about taking a day off. You don't have to exceed your hours each week.
  • More base training before the official start date. Lose the extra 10 lbs before official start date.  
  • Stick to the plan, but listen to your body. Get to know a lot of T3ers!!  
  • Be Patient. It will happen.  
  • You are stronger than you know! I figure if I can train now in extreme pain, the ironman will be a piece of cake.  
  • If you can't fit everything in, it's ok. Time management and organization are KEY!! And have fun, if it's not fun, it's not worth it. Remind yourself when things get hard, that you are grateful to be able to do such a thing. Some people are less fortunate.  
  • Relax and ride with it. Not every practice will be perfect. Your body will not always recover as quickly as you want. Just get to the next workout and take it one step at a time. When the energy starts to run low, focus on your form. OH and the other one, FOLLOW THE PLAN EXACTLY. NO more, NO less. Regardless, of how much energy you think you have each day.  
  • Stick to the plan and keep to the training.  
  • Don't draft off of Mo when it's wet outside.  
  • Don't worry, you have a long time to train.

run recovery



ice bath

If anyone else does anything similarly interesting for recovery from workouts, or getting ready for workouts, or working out at home, in a garage, on the kitchen, anywhere - let me know. I'll be happy to photograph it. Drop me an email, mcgregor (at) . Anything and everything IMCDA training related is interesting.

Monday, March 9, 2009

Participation Update

An update on those participating in the project:
  • 29 women / 15 men
  • 22 first-time IM / 22 repeat IM
  • Favorites (with some duplicates): 11 swimming / 17 cycling / 18 running
  • Dreaded (with some missing): 18 swimming / 7 cycling / 17 running
  • 39 total Ironmans done by the group