Last Training Run & Bike Set-up

Today was my last training run before Ironman and here was what I was supposed to do:

• 40 minutes
• 15min w-up 5min drills +strides
• 3 x 90 seconds @ 10k effort / 2min ez -probably somewhere at 7:30/mile pace 
• 10min c-d

I was planning on running around the soccer fields by my work before heading home to pick up my son at the bus stop, but I ended up getting busy and leaving later than I anticipated.  That actually worked out perfectly since I could now do my run while he rode his bike.  This was the second time that we've done it and we both have a blast!

We ended up going 4.75 miles in 40:12.  That works out to an 8:28 pace for me.

Here are my notes:

"Ran this at my "comfortable pace" which turned out to be the efforts that I was supposed to do. Felt absolutely fantastic!!!!"

Now that I look at it, my efforts were supposed to be at a 7:30 pace.  Oh well, at least we had a ton of fun and I felt great.

After the run, I started to tinker with how I was going to set up my bike for race day.  I put on Carlos' Zipp 808 and Disc to begin.  I quickly noticed that the 808 is wider than my everyday Reynolds wheel, so the brakes would rub ever-so-lightly against it.  I had to tweak the brake setting to open them up a bit so as the wheel would have more room.  I've raced with the disc on two different occasions now and it seems to fit in fine.  This held true today.

Back on October 28th, during my 112 mile recon ride of the race course, I had somewhat of a revelation when I finished the water in my aero bottle.  If I wanted to grab a water or sports drink from one of the aid stations, I may not have any place to put it since those bottles aren't "aero" and wouldn't fit into my holder.  To make it possible to have another bottle ready to go (and to be more useful overall), I swapped out the aero set up with a cage from my road bike.

Sorry for the small pics, but I took them with my phone and, for some reason, this is the only size I get when I send them to my e-mail for uploading:

Before:

After:

Since I'm running tubulars, I don't need to carry a spare tube and tire iron in the pouch that sits between the two bottles on my rear hydration system.  Instead, I will be putting one of my EFS Powershots in there (the other being in my Bento Box).  Speaking of tubulars, I need to carry an extra one in case of an emergency, but they don't fold up like tubes.  They are big and bulky and aren't easily stored on my bike.  The best idea that I could come up with is to tape it UNDER the rear hydration system.  It looks awful, but if it works, who cares: