Great race Albert. Congrats.
For anyone that want to know Albert was the #1 Masters AG’er.
Albert, what is the name of your company again?
For another data point, I went 5:31 on 176 avg and 191 normalized watts. Weighed in at 152, and sported an aero helmet and a PT rear with wheel covers. FT was estimated (conservatively) at 255, but in retrospect that’s probably a bit low. I did feel like I rolled the dice a bit and got lucky (was about 5-10 watts higher than my target on the flats during the first trip through the hills), but I managed to hold on for a 3:36:55 marathon (goal was 3:30).
cramer
yeah, too many watts for, me too fast a run for me and probably to fast a swim for me, out of my league. I need to increase the watts on the bike that is for sure!!!
“Had a strong run off the bike due to good nutrition on the bike (for a change) and cooler temp’s.”
I’m calling B.S. on that one - you ran a whole 2 minutes faster this year than last when it was really hot - PLUS you always seem to run very well in all the results I’ve seen (I’ve seen your results a few times as you keep running a friend of mine down thats in your AG - Morgeson).
I think you racked your bike next to me at Auburn - were you in the last rack on the right? I was next to an Ordu and wondered if it was yours…looked around for you after that race but missed you.
I wondered if you were doing CDA again but forgot to look you up. Are you doing Big Kahuna again?
Whats your CP60 and your open mary time (if you don’t mind)?
Dave
Dave:
I ran 8 min faster than last year so I was psyched…I ate much less on the bike last year. Heat doesn’t bother me too much on the run. I’ll take the heat over cold every time.
Wore Newtons…I like the shoes and their concept but I won’t wear them in an IM again. They torched the balls of my feet. Think they’re fine for training and shorter runs but not for me at race pace for 3+ hours…too much friction.
Auburn…hmmm…I think I was the last rack. Had to leave early to go to one of my kids’ crew regatta.
Look me up at Big Kahuna…I’m planning on doing it again. It’s a fun one.
CP60…I don’t know…haven’t really focused on that in awhile. I can usually hold around 300 watts for any Oly.
Marathon…2:43…Boston 06’. 2:49 this year in the rain. cold.
Albert
Rich - it was more a speed vs. watts thing re: original post. For my race,
IF = 167/230. FTP determined by an unrested 20 mile TT (not a race) in 52 minutes with NP=230 at 7000 feet. 2x20 also 230 though hills.
Bike split 6:12. Avg HR -137 (goal was <140) and at Silverman went 143 HR on the bike but faded at mile 13 of run (HR peaked about 152 on the run then dropped and ended up averaging 148 on the run there - ran a 4:18). Back to CDA - 2100-2200 cals in. Pee’d multiple times.
Run split 4:20 - kept HR <145 for 1st 7 then 147-8 for next 7. Goal was 150 for 3rd 7 then push if able. I had to slow for the first 10 miles to keep HR down and it felt easy for the first 10 miles. Got a little tired from 12-13 and really tired at 16. Pace went from low 9’s to mid 10’s, though I ran the 1st 3 miles at about 8:30+.
I think I just ran out of gas - either glycogen stores or just past fitness levels (esp run fitness) though I’m not really sure. I started training in April after minimal bike/run over the winter. I got in 4 100 mile bike rides, 6 2+ hour runs but only had about 4-5 weeks in the 15-18 hour range and only 4x5 hour run weeks and 3-4 x3-4 hour run weeks so my run fitness may have been a limiter…I can usually run a 1:40 half IM run and my PB is 1:36+.
Dave
Sounds like a low 10! Nice. Kona?
Type of PM? Bike and set up? Thats pretty quick off 176 watts (average). That counts coasting right?
I figure I’m the same size - had P3SL, Hed Alps clinchers race wheels, what I think is a good position, regular helmet…and I think 176 watts would have gotten me about a 5:40-5:50 but who knows?
Dave
Albert,
If you don’t mind, what was your AP?
Thanks, Chris
Yup, 10:22 flat that exceeded my expectations on a day that saw me just happy to be racing again (liver issues took me out of the game last year). Kona would have been a fairy-tale ending, but I was 4:07 and five AG spots too slow. I really don’t mind, though, since everything after standing on the beach at 7am was gravy. 
I ran a PT Pro laced into Wheelbuilder-built Velocity Deep V with wheel covers and just the training front wheel that came with the Seduza. I don’t have a crazy amount of drop, about 11cm, but it still gets my back pretty close to horizontal and my head pretty much out of the wind shadow. The wattages did indeed count zero power (coasting).
After scouting out the hills on Wednesday, I thought I’d do well to hit a 5:40, so I was a tad surprised to lay down that split.
cramer
Chris:
AP was 222 watts.
Albert
Albert,
I’ll take back my BS call as I misread the times from last year - I think I looked at #5 vs. #4 and thought you ran a 3:14…:).
Big Kahuna - I’m hoping to be there. If I go - I’ll definitely look for you. I’ve done it 3 of the past 4 years.
Dave
Albert - what kind of laces did you use? elastic or the ones they provide? I have been torching my feet since i got them and finally found a resolution - first i changed the insoles so something that didn’t have as many holes and then i realised because i land slightly on the outside of my feet it was lateral movement that created the friction. I have now gone back to the original laces tightened securly and no more torching. (and i had it pretty bad with mega blisters after wearing them at eagleman)
I used elastic and, yeah, they definitely make the shoe tighter. I still think I’d have had the same issue with the regular laces as well, though.
Here is my power profile IMCDA 2007. Conservative 1st Loop and upper steady 2nd Loop. Ran well, for me, off the bike. n=1 (155lbs 5’9")
Entire workout (160 watts):
Duration: 5:56:13
Work: 3429 kJ
TSS: 356.2 (intensity factor 0.773)
Norm Power: 178
VI: 1.11
Distance: 111.996 mi
i found that the give in the elastic laces caused the problem. Because regular laces stay firm when i land slightly to the outside of my foot there is no movement and hence no more friction.
not worth a shot?
Mind me asking what your run split was? I’m interested due to your TSS seems a little bit high. How was your IM marathon compared to your stand alone marathons? You can pm me if you don’t want to post it or whatever.
“Mind me asking what your run split was? I’m interested due to your TSS seems a little bit high. How was your IM marathon compared to your stand alone marathons? You can pm me if you don’t want to post it or whatever.”
I ran a 3:55:xx and was able to lift my pace and HR the last 6 miles but not enough to get the job done in M50-54. I ran the ING Miami marathon in January 07’ with sub optimal training (read Illinois) at 3:42:xx.
Your run should have been good. Your bike was short by .004 miles!
That IF does seem high.
hmmm…I didn’t think of it from that angle. I always have my elastic laces really tight so the shoe is tighter than regular laces…have never thought about any “movement/give” at foot impact. I’ll have to experiment some.