Signed up for Ironman Canada (Actually Ironman Across the Border from Washington State) in August 2010. My bike has improved from last year, my run has stayed the same but my swim has gotten slower. All I can say about my swim is, although slow, it has become very efficient. That's to say my hundred time is the same as my 3000 yard time (just divide by 30). For my age group (65+) I am a middle of the pack swimmer. I am looking forward to the 2000 people plus mass swim start 'cause me and the other old guys will let the racers pummel each other for the first 500 yards then find a pummeled survivor to draft off of.
So I've had a 6:16 and a 6:20 70.3 time last year (1st and 2nd in division) so I expect a 14 hour 'day at the office' for the Ironman. I have been practicing the Ironman shuffle running style, not letting my heart rate exceed L2 (110 BPM) and keeping my knees and footstrike low. Did the Seattle marathon last fall and learned some neat stuff - like you really cannot go out too slow - if the guy in front of you has a shirt that says 'Race Official - Do not pass' don't believe him; don't be offended if a lady at the aid station says "..as long as you're standing around could you help with the water"; when the truck behind you is picking up the barricades - try to pick up the pace; when the guys at the medical tent wave you inside - don't go - they won't let you out again; don't be offended if the cops are all gone when you get to some intersections, just use the crosswalk button.
Gotta go - 2000 yard interval training this afternoon so I need to ice my, well, you name it and I need to ice it.
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