Downhill courses seem to be popular for runners looking to PR. They are often designed to appeal to people seeking to qualify for the Boston Marathon. Under Boston’s rules, a gravity advantage is not considered cheating; a controversial subject with some runners. Some courses, notably the St. George (Utah) Marathon and the Tucson Marathon, drop more than 2,000 feet. At the other extreme are hill-a-thons on which it seems virtually impossible to score a personal best. In both cases, everyone has the same question: How much do these courses help or hinder your time?

Ironman Louisville started out to be a great day. The only reason I was here is because I failed to cross the finish line the previous year. While the water was as equally as unpleasant as the year before, we were fortunate that it did not rain the two days prior to the event. (When it rains here, sewage overflow spills into the river). The water was also 5 feet higher which seemed to assist with the current. There were 2900+ athletes. I know because I counted every one of them as they swam over me. With a decent swim completed, thoughts of a PR were entered my mind. 

Much has been said about how hilly the Ironman St. George bike course is and how many are looking to ride their road bike with clip-on aero bars due to its difficulty. We spent the day riding the loop portion of the course and while it's not the equivalent to GMR, it has its challenges which should be noted.

The Bike course begins at the Sand Hollow Reservoir and heads west 25ish miles to the town of St. George where the loops begin. The town is quaint and if I'm not mistaken, T2 is the same location as the St. George Marathon finish; about 3 miles southeast from the start of the loops. The clockwise loops, of which we do twice, are approximately 40 miles long. Much of the road's pavement is like 50 grade sandpaper. If you go down, plan to loose a lot of skin as the road is very coarse. Your tires are going to take a beating. Best to put new rubbers on your wheels and I don't mean the latex kind. Ride safely and stay to the right.

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Should we be afraid of IMSG? If you're doing Ironman St George and have not yet seen Coach Rich's Ironman St. George Scouting Report, stop what you're doing a take a look. (Click here to read.) Rich is a very qualified, experienced, and passionate coach. I trust his judgment and what he has to say about any race. That said, let's stay grounded. Use the information to help you focus; not to invite self doubt or fear. A few thoughts to help you put things into perspective.

One of the most well-known scientists to explore the use of heart rate for the purpose of athletic improvement was Francesco Conconi. His research resulted in what is known as the "Conconi Test". As part of this test, athletes monitor heart rate response to increases in speed. Conconi thought when heart rate and speed were are plotted on a graph, lactate threshold occurred when heart rate no longer climbed in a linear relation to speed. He believed this is the point was directly related to the accumulation of lactate in the body.

Many of us create training plans to improve our fitness level. Following a structured training plan leading up to an event most often equates to better performance because it keeps us honest (assuming it is followed), holds us accountable, and provides an avenue for measuring progress. As we create or follow a training plan to improve fitness, don't forget about the nutritional aspects of the plan. Considering how nutrition needs to adjust to meet (not exceed) the demands of training.

The 2009 Ironman Louisville started out like any other Ironman. 2700+ athletes invaded the town of Louisville with state of the art equipment and nervous ambition. Unlike other Ironman experiences, this was the first World Triathlon Corporation (WTC) owned event we would experience. The weather was uncharacteristically pleasant; unlike its first two years where the temperature scaled around 98 with the precipitation running a close 2nd at 90%. WTC, who owns and conducts Ironman Kona, holds Ironman Louisville on the same day Ironman North America traditionally conducts Ironman Canada; end of August. WTC purchased the North American Ironman race series not long ago. (See http://ironman.com/mediacenter/pressreleases/world-triathlon-corporation-acquires-seven-u.s.-based-races for more details.)