The Final Countdown

5 days from right when I am writing this I will be pulling my self out of the water on the shores of Ohio River in downtown Louisville preparing myself for a 112 mile bike.  The first of my three disciplines for the day complete but many and I do mean many hours left to go and undoubtedly the hardest parts yet to come.  Can it be?

What seemed so far off in November is near at hand.  Back on those cold  pre dawn winter mornings it was so difficult to envision this point. I can tell you I am on a bit of a rollercoaster at the moment.  At one point, I am feeling full of confidence and physically strong. Other times, I question if I am fully ready and every little ache or pain seems potentially damaging to my performance.  I guess you could say I have full onset of pre game jitters.  I am quick to sleep but quick to wake, thus not getting the best rest.  I continue to eat a sodium heavy diet with an elevated level of carbs so that I can build my energy reserves.  The only part the spells this somewhat is all the other logistics that I am going through to get ready.  I continue to train albeit at a less intensive amount of total hours.  I must fit this into my schedule first. Next is the whole aspect of travel and agendas.  In this process I am not only getting myself to Louisville, but I am also working to coordinate with family, friends, training partners, and fellow competitors.  This includes logistics for lodging, meals, schedules up to the race, what to do during the race, post race, and then things like getting everyone home(for some in time for school).  Do not take this as a complaint as it is absolutely wonderful to see the outpouring of support and it will be an inspiration to see these faces on race day. 









The other use of my time is the focused on packing.  I feel like I am trying to prepare for a shuttle launch.  With the collection of gear, what if scenarios you have to plan for, all on top of the out of town trip for 5 days.  I am trying to be very organized around this process so I first do not forget a critical asset like my swim goggles,  but the nature of the race requires a separation of gear for the appropriate time in the race so I am doing that now so as to keep ready. 

Lastly is working my prerace schedule. It is one that is fairly active but somewhat reserve so as to maintain my rest and to keep my legs fresh. 
Here is a breakdown of the coming days:
Thursday 6PM Depart for Louisville- Lodging at the Galt house in downtown Louisville.
Friday AM- Athlete Check-In, Walk Exposition, Relax
Friday PM- 3-5 PM -IAMTRI training group social, 5:30 PM athlete pre-event banquet, 7:30 mandatory pre race  athlete briefing.
Saturday AM- 8-10AM practice swim in the river, 10 AM Ecumenical Prayer service, Easy Bike ride10-11AM.  11:30 Charity Underpants run. http://www.whas11.com/great-day-live/video/Underpants-Run-166759816.html  PM Family and Friends pre race carbo loading dinner.
Sunday: Pre Race Breakfast 4AM, Final Gear and Bike Prep In Transition area 5AM, Get Numbers on my Body at 5:30 AM, Get in Line for start 5:45 AM, Swim start 7AM.


5 days from now.......

Bring on taper

The last week has been the most difficult week of training thus far.  After a rather full week already, on Saturday I swam 2.4 miles at the lake.  This was a nice confidence booster to know I have swam that far.  I was happy my time was right at my target time.  That afternoon I had and hour and half run that I purposely did in the afternoon heat.  I felt decent but tired.  It was not too surprising though given the week's prologue.  It concluded on Sunday with a very long ride and brick run.     I rode for about 5 hours covering 90 miles, followed by another hour and a half run. Again, I did this all in the mid-to-late afternoon to help acclimate to some heat.  It was far from one of my best workouts. In fact it may be closer to one of my worst.  It truly seems that my body is wearing down. Partly by design? Partly to give that last push before it repairs?  My  ride time was very sub par for my usual speed averages and my run was pathetic.  I felt like garbage.  I was fatigued and I probably dehydrated as I did not take in as much fluid on the bike as I should have for a variety of reasons.  I felt as bad mentally as I did physically.  Like a broken record, the phrase "if you feel this bad now how can you do that and more on race day?" kept going on and on.  I called on some training friends.  How do you feel?  Lousy, tired, worried, not ready, irritable, burnt out......you?  The same.  I was not alone.

As of Monday, I have started the last phase of my training.  It is called taper.   Ironman training is extremely demanding physically.  In order to produce, the body needs rest.  A few weeks before the race the athlete will go through a training phase known as a taper. This means a reduction of work and an increase in the amount of rest. You only taper for your "A" event. The hard training conditions an athlete, but also produces fatigue. When the training load is reduced, fatigue subsides more rapidly than fitness, therefore, performance is enhanced.  It is for this reason that a taper is employed in the run up to a major competition.  As the taper progresses, the amount of high stress work is decreased and the quality of performance is gradually improved.  For optimum performance you try and curtail outside activities as much as possible.  Ideally, you try to store up as much energy as possible.  When the workload is reduced, there is a noticeable increase energy level but you must resist the urge to use this extra energy before the competition.  Resting is an important part of the taper, and expending the energy will only defeat the purpose of the taper.  Therefore my workouts are of a similar frequency but at much shorter intervals and with less intensity. 

Soooooo........ I am around home a lot more, a little more moody, more anxious day by day, constantly reviewing the logistics leading up to the race, and with more energy.  This may be the hardest part of the training for my family.  I do want to thank them for the support, patience, and love through this process.  They have been so much of my foundation through this process. 

With so little time left before the race I wanted to ask you for your support.  I will send this soon in an email as well but wanted to ask for your support and encouragement.  Later on, during the run you have an opportunity to pick up a bag.  It is called a special needs bag. In this bag you place things like aspirin, socks, maybe some food item.  It is those things that you may need to get you to the end of the race.  A great idea I saw was to collect quotes, verses, or brief notes from friends and family to place in this bag.  You then read these periodically or at those toughest times.  These will be part of that last inspiration to get you that finish.  If you would like to submit something please just shoot me an email markh.nigh@gmail.com

All in the Family

Most of my time in the last week was spent on a summer vacation in the presence of my family including extended family in from all over the US and Internationally.  The time was spent around our bi-annual reunion here in Indiana and then a family wedding in Cheyenne, Wyoming.  The fact that I would soon be doing an Ironman  was of high topic in most of my conversations.  The amount of support was terrific.  The training not so much. This in the midst of one of my biggest weeks so far is a bit concerning.  By spending 8 days on the road and at a pretty frantic pace I had some struggles.  My training days were jumbled, my consumption of food and beverage was more glutinous than in nearly 10 months, and my rest was not so much with the time and altitude differences.  With the combination of all of this I am bit on edge.  I had hopes going in, that these would be good strong workouts that would begin to build momentum.  Instead I am bit more insecure.  Fortunately, I have a bit more time to work the details and hone my final endurance.   Besides, opportunities to see and spend quality time with family is equal in time and importance as training time.  I feel fortunate and blessed to have the family support that I have.  Back to reality  18 more days........