JJ's Race Day Plan

13 Days until the big day. In an effort to visualize my successful Ironman I've drafted a plan...those of you who know me are not surprised I am sure. :) Planning and visualizing are the best way I know to make my dreams real....so here we go.

Thanks to everyone for your encouragement, support and love these last long months. Without you I would be a goner. Love you bunches and bunches.

Race Day Goals

Race Day: September 07, 2008

3:30 a.m.

· Have one cup of black coffee and an 8 oz glass of water.

· Do morning rituals to prepare physically and emotionally for the big day. Write if necessary, shower if desired, music if desired.

· LAUGH from the belly twice… seriously, it’s required.

4:30 a.m.

· Load car with any equipment or goods that I’m taking to the event site

· Make oatmeal with flax seeds, cranberries and almonds with nonfat milk and toast.

4:45 a.m. Eat oatmeal, etc!!!

5:00 a.m. drive to event site with Trina and the Ironmamas

5:30 a.m. Check bike, love bike, hug bike, whisper sweet nothings to the bike. Zero out computer.

6:00 a.m. bathrooms (again)

6:20 a.m. wet suit on. Use inhaler.

· Get in the water, warm up, make friends with the water and visualize the journey ahead.

· Remember, you can’t rush time. Settle in.

6:30 a.m. wave to Mom and Poppy. Hug Trina, Jen and Meg.

6:40 a.m. site buoy’s and keep goals in mind.

6:45 a.m. find spot in water near the back and breathe from the belly.

· Visualize working with time. Trust the training.

· Don’t be too serious, smile.

· Remember the blessing that IS this experience.

· Set race watch

7:00 a.m. START

Swim

Time goals

Pie in the sky: 1:30

Realistic: 1:35

Expected: 1:40

Lap 1: Start race watch. Dedicate the first lap to Trina who has undoubtedly demonstrated the most courage of anyone you have ever known. Find your rhythm in the water. Site the buoy’s every 8 strokes and stay near someone. Swim wide around the first turn to keep from getting in the pile up. Enjoy the feeling of the water and seeing the sky when you breathe. Settle.

Lap 2: Dedicate the second lap to Senna who has been an amazing source of support for you in this process and has expressed a desire to swim with confidence someday. Accept water if it’s offered at the turn, smile, be delighted that you’re half way. Swim wide around the buoy again and settle into the second lap. Be proud of yourself. End swim and smile. Allow the volunteers to assist you out of the water and thank each one as you run to the strippers (giggle about that…strippers). Thank the strippers…as one always should.

T1

TIME GOAL: 11:00 minutes

When crossing the pad hit ‘lap’ on watch. Run to and up the helix being mindful of feet and gear. Get swim cap off, goggles off and ear plugs out. Smile….you’re going for the ride of your life.

At transition, get cycling shorts on, socks on, shoes on, arm warmers on, glasses, helmet on, camelbak on, drink. Gel. Drink. Sunscreen.

Trot to bike.

Get bike.

Hit ‘lap’ on watch...let out a lil' whoo-hoo.

Ride. Settle.

Bike

Time Goals

Pie in the sky: 7: 12

Realistic: 7:30

Expected: 7:50-8:00

First Tail: Drink and eat a full powerbar during the first tail. Settle in and get ‘comfy’. Be happy that you made the swim cut off and enjoy this part of the ride…it’s the warm up! Remember you can’t rush time. Settle in and let it soak in; it’s an Ironman. Dedicate this first tail to Lois D and Becky F for always being our emergency contacts and for picking us up when we need it.

Loop 1: Dedicate this loop to Aunt Chipper and her fight against breast cancer….she is watching out for you and is so proud of your strength. Eat 1/2 bar (four bites) every thirty minutes with fluid. This is fuel and prep for the run. Don’t forget to eat. Don’t rush time. Settle into the rhythm of the road, look at the scenery and smell the air. Accept the hills when they come and fly down the down hills. Smile at the spectators and stop for fluid and bathroom breaks as needed. Be mindful of neck and shoulders, stretch when possible, use aero bars as much as possible.

Loop 2: Prepare mentally for second round of hills. Push harder than first time around and watch heart rate. Don’t blow out legs, but push. Smile at spectators. Thank volunteers. Dedicate this loop to Jen and Meg who have been the most phenomenal training partners on the earth. Without their wisdom and encouragement this would be impossible, they always help us keep on pushing. Send them positive, strong thoughts. Keep eating. At mile 75 switch to gels. Eat one gel every 30 minutes with fluid. Drink as often as you want….but as much as possible. Stop to pee if necessary, stretch neck and hips quickly if you have to wait in line.

End Tail: Dedicate this tail to Verna who has been so understanding and encouraging throughout the year of training. Celebrate your body. You have completed the event you feared most. Don’t stop pushing these last 16 miles, but enjoy the crowds. Think about T2 and the helix. Continue with gels and hydration.

T2

Hit ‘lap’ on watch

TIME GOAL: 9:00 minutes

Focus on neck and back…stretch neck, back and hips. Change shorts, change shirt if needed, put bandanna on, glasses, inhaler(??), Gels, alterra on, number belt on, change socks if needed, orthotics into running shoes, shoes on, sunscreen, joke. Thank volunteers.

Run

Time Goals:

Pie in the sky: 5:00

Realistic: 5:30

Expected: 6:00

Loop 1: Hit ‘lap’ on watch. Dedicate this loop to Lisa who has been an incredible friend and a treasure for laughter…she will complete her first marathon in the near future. Breathe deeply. You made the cut off and you’re running the marathon. Walk for the first mile to adjust legs and thoughts to the new pace. Don’t rush time. Enjoy the scenery. Pee and stretch as necessary, hydrate. Take gels every 45 minutes.

Loop 2: Dedicate this loop to Mom, one truly strong, beautiful, phenomenal, inspiring woman. Enjoy this loop, breathe deeply. Continue to fuel and don’t let your body convince you that you can’t do it. You can do it. YOU ARE DOING IT. Thank all the volunteers and cheer for the spectators who are still out. Drink anything you can get your hands on. Savor the last .25, enjoy the feeling, and let it swell in your throat and fill your heart. Revel in the feeling that comes from meeting a challenge head on, celebrate and thank your body for its hard work.

Jennifer, you are an Ironman.