My past 7 Ironman races could easily be compared to a horse race. Many times, the bets are placed on the horse who looks “fast” or embodies readiness from his past few races in the season. Sure, we know that some horses have more experience than others but our society many times associates those who look the part as those who are most successful.
I simply ran out of available time to run any longer of a distance and the 14 miles that I ran was effective, strong and a workout that I could easily recover from. Simply put, the body gets fitter with repeatable stress and not just one or two key workouts which may only be performed to build confidence and may actually do more harm than good.
Any more weekly or solo running, and I may not have been able to go into Ironman Austria with legs that were strong and healthy to run. How far and how fast could I go on race day? Well, from my experience, if the mind is strong and the body is healthy, you may surprise yourself that even you can beat the odds when you take a chance and trust yourself on race day.
Karel had his Nathan fuel belt (which he uses in all his runs and runs off the bike) with four flasks, each filled with OSMO hydration for sugar/electrolytes. He also relies on aid station fuel - he took in water/ice, ISO (sport drink on course) and coke (and he had 1/2 banana).
Karel also walked almost every aid station as well.
I stopped as I removed the two NAPALM bottles from a zip lock bag and then continued on running. There was an aid station fairly close to SN so I just used the SN stop as a bonus stop. I was making deals with myself during this entire run and I told myself that if I started to feel tired and with bad run form at mile 8 (or after an hour) that I would take a full 30-60 sec walk break to try to recover. However, I didn’t take (or need) that stop so I used SN as an opportunity to an extra refresher.
7th age grouper after the run (I got passed by only one female AG in the last 1K who beat me by about 15 seconds).
I passed 226 athletes on the run
I passed 3 females on the run (31st female after the run)
I passed 223 males on the run :)
I was passed by 170 athletes after I finished the swim.
I was passed by 7 females after the swim.
I was passed by 4 age group females after the swim.
Mile 1: 7:44
Mile 2: 7:54
Mile 3: 7:57
Mile 4: 8:02
Mile 5: 7:54
Mile 6: 8:00
Mile 7: 8:10
Mile 8: 8:12
Mile 9: 8:13
Mile 11: 8:34
Mile 13: 8:00
Mile 14: 8:29
Mile 15: 8:29
Mile 16: 8:31
Mile 17: 8:33
Mile 18: 9:30 (potty stop)
Mile 19: 8:48
Mile 20: 9:01
Mile 21: 8:58
Mile 22: 9:20
Mile 23: 9:37
Mile 24: 9:20
Mile 25: 9:01
Total: 42.2km (26.2 miles): 3:11:17 (4:31/km, 7:16 min/mile pace)
He passed 16 age groupers (35-39) on the run.
He passed 78 athletes on the run.
He passed 77 males on the run.
He passed 727 athletes after he exited the water, including passing 673 males.