I just want to have one good race 
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Youāre too old to be setting PBs now, so unless youāre racing for KQ, then surely the āpressureā is off and you can have a good event?
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Assuming Frankfurt is offering Nice slotsā¦how many?? 100 Nice slots up for grabs at Bolton and assume Frankfurt has quite a few moreā¦
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I am stupidly stubborn
I only have one IM race result that starts with a 9 - at that should have an asterisk next to it - and every race Iāve had at Frankfurt and pretty much everywhere else, something has gone wrong (GI distress / puncture / nutrition flying off )
Not going this year actually keeps the KQ dream alive as it would be Nice this year
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Iām long past/over the sub 10 thing; I had 3x 10:0x and they were all āgoodā events for me. All the others bar Frankfurt were comfortably 10:xx and I managed to finish that and avoid the medical tent! So 8-from-8 in those times is good enough for me looking back with hindsight.
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Might be my last Ironman, but we all say that donāt we? Result will likely determine that.
Run volume has been the most consistent ever, and highest, up about 20%
2h21 in 2020
2h47 in 2021
2h24 in 2022
3h04 so far in 2023
Focussing on health has had an odd effect. Iāve neither seen the winter peak nor the summer drop, I seem to have merely flattened out the curve so Iām still pretty heavy for race day.
Biggest training weeks are behind me although I still have a big brick this weekend.
Simulation rides are looking like 6h15 on the bike.
Iām not sure what to do with the run, my heart wants to run hard between aid stations, my head says easy pace. Maybe at my level of fitness it simply doesnāt matter much.
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I think the heat will probably dictate it but you must have pace youāre comfortable with from your long training runs?
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Yeah itās just Iāve had limited success with run/walk patterns, whereas trying to run a steady easy pace is depressing.
I think Iāll just go with however I feel and the heat, swim and bike will determine that. If my whatever pace hasnāt collapsed after 20km Iāll be winning 
Canāt remember, but is this a race youāve done previously?
No, but kind of looking forward to itā¦four flat run loops with no shade I believe.
Iāve done UK twice, Lanza, Zurich, Barca and Cascais. I met you in the queue at the 2017 IMUK, iirc.
Definitely go with the head. Plod from the start. We all know what feels like a pleasant jog at 1km becomes a death march by 20km.
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There is a park you do a small loop around, buts itās a short relief. Itās a course that could be very well supported (like Hamburg) but the lack of shade usually means people donāt stand out in it.
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No shade on the run? It sounds just like Nice 
At least at Nice you are guaranteed something to look at while you are running up and down the Promenade
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https://www.wsvlangen.de/?page_id=3309
Best invest in a swim skin
Is that 25.6Ā° water temperature 
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Yep
Frankfurt baby; situation pretty normal. Itās my only non-wetsuit IM swim. I actually found there were constant pockets of warm/cold water when I did it.
I would never go back; not just the temperatures, but the course & logistics are a pain compared to the alternatives. Austria way ahead on every level, apart from flights there maybe.
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24.4Ā°C this morning, is it worth taking the wetsuit at all?
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Have you not looked at the forecast? Rain on Fri & Sat. So yeah, take it.
Sunday looks like a doddle weather wise for Frankfurt 
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Defo.
It was 0.1 degree under last year and it felt fine in the water
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