So, as I enter my last "free training" week before I start my 3rd Prep for Kona I have really enjoyed getting the mind fresh, and still testing it at times to see if I am ready to go.
I have been getting something done most days, sometimes 3 sessions in a day, other times just the one. By doing this I have stayed a pretty good fitness level and am confident that once I get going on a full structured program again, I will be chomping at the bit.
This week sees anther half marathon before me which I am excited to run, just to have a final good crack before everything gets stripped back to start again. I find myself in an exciting position as 4 - 6 post every other race, I usually put on 6-8 kgs and the body battles to get going for the following 4 - 6 weeks.
The New me Post Ironman (left) vs the Old me Post Ironman (right)
Not this time, I have really looked after my self and actually a tad lighter than when I raced Ironman Melbourne (just under 90kgs).
I have learnt so much about myself, my eating and my discipline since Melbourne. Don't get me wrong, there has been a few "BIG" days/nights with the crew, but on an overall scale, the majority of time, I have been .
Just being a little more prepared and motivated to maintain myself opposed to letting myself go has made it easier along with the support I have received from everyone. My sister is one of the main ones as she is on my case to "eat clean" which I really appreciate as it has stopped me from eating the pizzas, the KFC and the sausage rolls.
I haven't eaten "fast food" in over 4 weeks and I know that this is one of the main reasons of me keeping the weight down. And I will say that I am fair from obsessed by it as I know that my body will find its own natural weight. I am just starting in a better position than previously.
I have even been hitting the pool 3-4 times per week at the moment. Not doing monster k's, just ensuring that I am ticking the arms over and getting loads of drills done. I want to keep it this way as swimming always destroys me mentally and is always the one that I drop off first, so by just ticking the arms over, I know that I will be right to ramp it up when needed and get some really good quality in over the next few months.
Having people to commit to has been great, even if it has meant that I have to drive to meet them. This is another aspect that I have changed, to get the job done, I need to commit to others and sometimes go to meet them.
Now it is a light taper week with getting the legs pumping for the weekend, next week will be a light week and then it all starts.
The only question that will need to be answered is this:
The answer is:
For now....
X-Man
PS... This new regime is all about one day hopefully getting invited to join:
The whole team racing is not new to me, however the experience that I had at Busso 70.3 was different to say the least.
In previous team races that I have competed in meant the teams started in the last wave after all the Pros and Age groups.
In Busso the teams were due to start 3hrs after the pros and after all the age groupers were out on the bike and most back in. I was swimming in a mixed team and we had our own wave. There were 3 waves, male, mixed and team.
I wanted to have a good hit out as this was most likely going to be my last open water swim for some time. I started about 10m in front of everyone else and the mind was just to swim as hard as I could until I popped or got caught and then just hang on. Knowing that there was no bike to follow and the Run I was doing for another Team (story for later in blog) meant that I had no excuse not to see where I was at. I have only been back in the pool for a few weeks and this would give me a good gauge and hopefully motivation booster to continue in the pool. If I am going to give Leigh Chapman another lesson in Kona, I know I need to minimize my lose in the swim as I know his biking has improved.
The swim out was good and on the way back it got a bit choppy, but to see a sub 29min swim (28.53) was pleasing for me. Handing the chip to my team mate meant a good wait between swim and run was to be had.
The day prior, a girl was on her phone looking dissapointed when she hung up. I asked her what was wrong and she told me her team runner had pulled out.... So I offered to do the run for her. She thought that I was joking at first, but I assured her that I would be happy to do it. Over to register and my day was going to be quality.
The whole fueling here was weird, not exactly knowing what to have in fear of crapping my pants on the run...
I wanted to post a solid run time, as close as I could to 80min so was going to have a good crack at it and the last thing I wanted was this:
So, I decided to go on the lighter side of eating in between the sessions. Also, not knowing what time my swim/biker would take, I had no idea of when to get ready. Really weird situation.
After seeing all the runners get ready, I decided to do the same without any idea how long I would be standing there for. Then one of the officials held up the race number that I was in the team with. I went over to see what was going on and I was informed that the poor girl had been taken to medical after just one lap and that we were not going to post a finish time. He did tell me that I could still do the run leg though. I was happy as my wait was over and it was time to test the legs. My last run pre this was Tuesday, so I was fresh, however sluggish as the weather had been poor all week.
I set out at a good click holding 3.40's and was feeling good. Plan was to have a Shotz Gel at 15min and then another at 40min (caffeinated) and 1hr to get me home. This is easily more than a normal plan for me, however gives me a good look at how much I can consume/absorb for more important races.
Knocking back the first gel was easy and then I was just cruising along holding the same speeds. Getting through 10k's in almost 37min even I started wondering if I had it in me to have a crack at the 78min I ran in 2010. 16k in 1 hr, meant a 3.40ave for the last 5.1 to have a chance.
I had my caffeine gel here and felt like I need a bit more, so I had my third gel within the next k before the final turnaround, just so that I could concentrate on the final part to the line.
Then Bang, stitch, WTF..... never stitched in a running race, damn, had my gels to close together and the body just didn't like it... slowing to a 4min 33k removed all thoughts of a 78, ok let's go for 79min.. Stopping at the aid station for some liquid, and with a stitch in my right side, meant another slow k 4.19. With a head wind last 3k, 80min started to look like a battle, so I just tried to see what time I would post this early in my prep.
Getting back under the 4min k pace for the final two k's was pleasing and crossing the line in 1hr 21min 30 sec gives me a great starting point for my Kona assault. Learning after every race is the key to development and gaining heaps from this run puts me in a good position for my next 1/2 marathon in a few weeks.
Details of my run are below:
You can see where I started to battle, this will be rectified for next run. The next 10 days are going to resemble a structure that I will take deep into the winters months. The goal for the next half is sub 80, still not at my fastest but will be showing signs that I am heading that way. No point peaking now and having TEAM PIS destroy me on the Lava Fields!
Another really good positive from the weekend were the invites to train with various people around the place. A few from WA, the boys from the Institute, all which I look forward to accepting in the coming months.
For now....
X-Man
Overall another great weekend and with great starting points and motivation as high as ever, I really look forward to this winter and another good prep for Kona.
After a few texts, emails and phone calls with Karl from Trizone I am very pleased to announce that I am going to be a regular on the very popular site.
Karl recently used my Age Group Tips from Ironman Australia and since then we have discussed my tips being a regular feature on the site. This is something that I very eagerly agreed to.
So, moving forward, I will be providing my tips and insights to Trizone. I will be attempting to correctly tip all Ironmans in the region including New Zealand (one which I haven't included until now), Melbourne, Port Mc, Cairns and Busso at the age group level mostly.
Along with this, I will be adding some coaching advice for beginners, product reviews, race reports, professional interviews (will have a different flavour to the traditional style), age group interviews, coach profiles along with a few little extras.
As this site does not just focus on the "BIG players", there is a definite feel that many ideas that are thrown up will be acted on. I am excited to be able to contribute to a great site and looking forward to having many ideas thrown at me to keep it fresh and entertaining.
I will open for any little segments that you want included in my contribution, so like my age group tips, all your feedback is greatly appreciated, so please keep it coming.
For now...
X-Man
My first attempt will be this weekends 70.3 Race in Busselton.
There are plenty of newbies racing here which is a really good sign, but also many "repeat offenders" going around again which should be the ones chasing the podiums and slots.
The signing of another 5 years shows healthy signs for Ironman Australia, however has me wondering with the lack of points & prize money available to Pro's, what sort of race will this be in years to come.
With only 4 female pro's yet again and 11 males on the start list, which I doubt all will race anyway, there is just not enough value for the Pro's who race here when the week after Busso 70.3 has more $$$ and more Kona points available. Just doesn't make sense to me. Having such a Iconic event getting shafted by the organisers is almost unjust.
Any rant over.....Onto the real stuff.
Now, as I said above, with so many newbies racing, there are not that familiar names that I recognise in the start list. This will be good as apart from the odd stand out, I believe the fields will be rather competitive and the times a fair bit slower than last year. Then again, I could be wrong.
Male 18 - 24:
Ashleigh McDougall 3rd 2012 should deliver this year with absence of Matthew Burton.
Luke Beauchamp should be right up there also.
Female 18 - 24:
A small field which I am going for Laura Harris.
Male 25 - 29:
Josh Strahorn did 10.22 last year so should push for top position here, it won't be all his own way with a good sized field and plenty hungry to get to Kona.
Female 25 - 29:
Michelle Duffield by a long way here, a good pedigree and that family always goes well.
Male 30 - 34:
Brad Manczak, the BIG man got to Kona last year and is in the EnduranceTeam.net camp. Jarrod always gets his athletes peaking on the right day.
Ben Squiz will lead out of the water, but how long will that lead last for before Scott Hobson takes control on the bike and leads into T2... But how fast does he need to run to capture the "W"??
Smokey: Jarrod Draper, under the careful guidance of David Meade, he could surprise a few in his first start.. No pressure though!
Female 30 - 34:
Kacey Willoughby has turned old ;) and after already securing her Kona spot at Busso, will head into this race relaxed. I still think those "old" legs will get the chocolates here.
Meredith Hill should podium again.
Cassandra Percival should be pushing the above two for a good portion of the race also.
Male 35 - 35:
Corey Chapman and Marc Rawlings should be the front runners for most of the day in this age group, however with a quality field and the VICARY brothers going to War, anything could happen.
Phillip Townsend, Zane Hopper & Kane Towns should be in contention, however the TEAM PIS mind games might hinder a few in the next few days.
Paul O'Brien should lead out of the water here and be in the front pack on the bike. Just unsure how many k's he has in his legs to round out the day.
Female 35 - 39:
Erika Ellis age groups up and is my pick to take the flowers home to mum. With a 10.13 last year, the other girls should get used to the sight of her behind!
Alison Ferry who finished 3rd last year should be around the mark again and along with Katie Dukes & Tarryn Whitmore.
Male 40 - 44:
This is the age group the I believe will have the fastest age grouper for the day in the men's. Like Matty Lewis did in New Zealand and Olaf Kasten did in Melbourne, there is still hope for us young guys getting faster with age..
It is also a red hot field with many guns lining up for the title. I am leaning towards David Meade, saw him first hand at Shepparton last year run the pants off many include myself. The guy is tough as nails and can swim/bike and run the house down.
Others to consider:
Matt Koorey - Just knows how to get the job done.
Dieter McDonald - Firstly I didn't realise he was this old!! He is also form EnduranceTeam.net and has been to the big island a few times.
Marcus Smith - 2nd here last year and is ultra consistent.
Bruse Theile - the pressure is on him as his wife has already got a Kona slot and so has Kacey Willoughby (he coaches her) so will be competing along side them at Kona or carrying the bags??
Brian Price will also be around the mark.
Female 40 - 44:
Leanne Southwell is returning as Champion and will salute the chequered flag again first.
Terry Anne Box who finished 3rd will be hoping to get closer but as Southwell swims 50 odd minutes, she will always be a long way ahead.
This is definitely Southwell's to lose.
Male 45 - 49:
This looks to be a very open field.
Andrew Mildren will give the front runners a big start out of the water again, but how much is too much that he cannot chase down??
Paul Muherin will be around the mark also.
Also a shout out to fellow Western Suburbs Triathlon Club Member Louis Lopex who is competing in his 25th Ironman Australia, hope you have a great day mate.
Female 45 - 49:
Angela Clarke to make it back to back wins....
Male 50 - 54:
In this age group there are 4 out of the top 5 returning from last year so will be another cracking age group to follow.
Stephen Bingham will be looking to be champion again, however Bevan Earnst will be trying to find the 45 sec he lost by last year.
Terry Roberts & Grant Thomas will be looking for revenge and hoping to dish it up to the above two.
Female 50 - 54:
The only one that appeals to me is Janet McAfee who finished 3rd in 2012.
Male 55 - 59:
John Hill here. He is one guy that I enjoy seeing on the start list as it make my tips a little easier in this age group.
Female 55 - 59:
Judith Golledge will be looking to go one better than in 2012 and should greet the line as the victor.
Male 60 - 64:
Ron Wilson to defend his crown and win this by a long way.
Robert Howitt and Rod Harrod to fill the minor places.
Female 60 - 64:
She has to be Ron's wife.... Berryl Wilson last years winner, would be great to see her "chick" her hubby!!
Male 65 - 69:
The evergreen Allan Pittman here....not sure if he is really this age or that the die he puts in his hair covers the greys?!? But he will take the win.
Resutek Thoephile should be on the podium again.
Male 70 - 74:
George Hulse: 12.50 last year.... Has anyone made him pee into a cup?? That is amazing from a guy of that young age.
In the Pro race, I am going for Patrick Evoe & Rebecca Hoschke. After seeing Rebecca run at Busso, she will be running all the way to the win! Although the men's field is not very big I think it will be a good race. Luke Bell will be trying hard, but I think Evoe has his measure.
I will add that if Bell wins, I believe he will go onto BIG BIG things.. Getting the monkey off the back might be the hard part though.
For Now...
X-Man
PS... Word just in, Ben the white Kenyan to smash Ched Towns son Kane.
Also, theses are my tips and my views only. I seem to offend people by writing my blog. I am not a journalist, nor an expert in this tipping field. It is more for fun, so if I have left you off and you think you are worthy, don't worry, I don't play GOD on race day and influence your race. Go out there and have fun and remember:
PAIN IS TEMPORARY, QUITTING LASTS FOREVER!
YOU WILL BE AN IRONMAN
As for my athletes, I have two racing, both first timers... Scott Slater in the 30 - 34 and Ian Spinks in the 45 - 49, have a great day boys and remember to smile at the finish line. Do yourselves proud!
NO, I AM NOT TURNING PRO! Just have to say that, have no ambition to either, I just wanted to experience the "Professional Life" for a week.
Well, after chatting
to Lisa and floating the idea of coming Sydney to learn a little more about the
“professional triathlete life” the flights were booked and the week of cough
cough *hell* cough cough learning was upon me.
Lisa, with one of her many wins to date.
Coming off a monster
weekend with all the boys and flying to Sydney on the Sunday was always going
to be hard work.But I was packed
ready for the unexpected….Discipline, good eating and hard training.
Well, if I was going
to get benefit out of it, I just had to follow her lead and just put up with
what was thrown in front of me.
That meant no KFC,
pies, alcohol or soft drink for the week…..That was going to be tough.So arriving, slightly seedy from the
weekend, Lisa picked me up and took me back to her apartment.I did ask her permission to jot down
some notes about the week for this blog and after coming to an agreement about
the details, we found a happy medium.So, Firstly thanks for the opportunity to follow and live the pro life
for the week.Lisa also works full
time and took a week off to show me about and run me through everything.I am so appreciative!
Being explained the
week ahead and me asking for that to be repeated as I didn’t quite expect what
I heard.The first bit that got me
was the 4.20am Wake up on the Monday morning for swimming…. You want me to get
up at what time?? WOW!!
The promise of good
coffee post session was almost enough to convince me to think it was a good
idea.
With that in mind, was
early to bed for me… My bike box as my pillow and my garmin as my alarm, it was
bed time.Didn’t take long to fall
asleep as having a total of 8 hours sleep on the previous two nights, I was
looking forward to hitting the hay (or bike box).I was certainly more excited about the coffee then the swim!
I wasn't looking this cheerful when the alarm sounded!
And true to her word,
4.20am not a minute earlier or later I got the, “It’s time to get up.”Shocked from being in a deep sleep and
in a strange location (been in many of them in my life!) it was time to get up
and head to the pool.No Coffee in
the house…..hmmmmm, Lesson 1 learnt…Drink less coffee.
I was privileged enough
to get a small amount of nutrition to fuel my session,I could only keep thinking, I could
die, I can’t train without coffee or a bucket of KFC.
Just a Standard Post training meal for me.
In the pool at 5am, still
blurred eyed and probably over .05, I looked at the session plan and my first
words were, “Do you guys do a standard warmup before we hit that main set?”
With a joint laugh,
Lisa, Angelo & Gai (Coaches) turned to me and responded as one, “No, No, that
is the warm up!”
Ouch, I could drown,
first swim since Ironman Melbourne and with the warmup at my main set speed, I
was always going to be in trouble.Gai then threw the line out there, “If you need a longer rest, feel
free.” A longer rest, I was happy just to be able to get through the warm up and
then get out!
The session was 4.6k
and I can honestly say that I got through 4k….Longest swim since Oct 2012.Lisa did chuckle and say that my arms
were going to be sore.Getting the
session done before 6.30 was a bonus though, the whole day ahead.
A quick spin on the
bike followed after breakfast and then a long awaited nap for me…
The afternoon involved
Yoga….hmmm does that come in banana and chocolate flavour?The only thing this did confirm (which I already knew) was that I have no core or balance.Something to work on.
Survived Day 1.Tomorrow seemed like a lighter day,
Swim, Pilates and Run.
Alarm set for
4.20am….I actually woke up feeling very ordinary, so after being called weak,
Lisa let me sleep in whilst she went to swimming.I was out cold.When she got back, I was still feeling very average so I knew that I had
made the right choice.The easy
run was what I thought is what I needed, how wrong was I??I crashed hard that afternoon with the
dreaded man flu and spent the whole afternoon asleep.Maybe the weekend had finally caught up with me.Missing two sessions that day was not
what I had in mind however I know I was going to be better for it.
Day 2: Not a total
disaster.
Wednesday was my day
of bouncing back, I wasn’t going to let this chick or the man flu get the
better of me.
Lisa runs an open
water swim in the Morning which was amazing, having the sun rise, the warm
water (yes still had wetty on) and a group of enthusiastic swimmers there eased
the disappointment from yesterday.Getting through the session was my goal without putting myself in the
box.Mission Accomplished.
From here, we headed
to the Athlete Lab (spin room) to do a pretty solid 90min session.Once again, I didn’t want to have to
much intensity so only got to 350 Watts in some of my efforts, a bit short of
what I was pushing in my last lab test.90min done, shirt drenched, 2litres fluid consumed and we were off to the
track for a speed session.This is
not something that I would usually do, howeverlooking back, it was definitely beneficial.Doing some pretty hard and sharp 1k
efforts, I was surprised at the times I was doing, albeit, still chasing tail.
Victory at Canberra 70.3 2011
Day 3: Back on track –
TICK
Thursday was a
mid-long ride with some undulations.I have no idea where we started from or where we went, however the best
way for me to describe the ride was amazing, the scenery was fantastic and the
weather once again put on a show.It reminded me of the great ocean Rd back home, just stunning.And this was the day of my secret
mission to Sydney was busted by Matt Palmer, who spotted me out there…unsure
how, but hats off!!
Pilates followed in
the afternoon, which was my first time doing this.I can say that I did enjoy it and saw the benefit from just
one session, will consider this for future programs/training blocks that I do.
Day 4: Energy coming
back, and had a great day.
Here comes Friday,
another run, another swim.
That’s right my 3rd
swim for the week (should have been 4th) but a pool set.3k in the arms for me (Lisa easily
disposed of me covering over 4) but my arms felt ok.I did notice some tension from another female pro that started
swimming after we started and took more notice of our times then her own session.That entertained me more than the hurt
that my arms felt.
It still baffles me
how much people are more worried about what other people are doing rather than
the square that they are in.Lisa
was in a zone and had no idea what was going on until I told her post
session.Good luck trying to talk
mid set.
I was still pretty
happy with the times I was coming in on after only my 4th swim since
Melbourne….There might be hope for me yet!
The run was pretty
sharp, some high intensity and some easy running, once again, I was feeling
good and better everyday.
Friday – All going
well.
Saturday involved a
longer ride with a 40 odd min off the bike.Meeting up with her riding group, we heading off on some
unknown direction for me.Everyone
was once again so welcoming and made me feel like I was in a bunch from home,
not an invader up here…Maybe they didn’t know I was a Victorian?!
Heading out the old
highway, a few of the boys increased the work rate, I decided to jump on board
and follow their lead.Todd Israel
was driving the bunch with a few other following.I was enjoying the ride and the atmosphere.One the return we caught up to Craig
Alexander and I was star struck, instantly I whipped out my camera and took
some photos of him.Once again, this
guy has so much time for everyone, I quizzed him about a few things and the
honesty that he responds in is WORLD CLASS.He has no issues giving advice and offering tips of you want
to listen….That’s exactly what I did.WOW, another great moment.
The nicest guy in the World 3 x World Champion - Craig Alexander
Once the heart rate
settled again, I started to think about the run ahead.I had a feeling that I had left something at Lisa’s….Yep, my
runners…ooopppsss, I can say that I was disappointed as I wanted to get every session
done with her.Todd & I were
going to do a few laps around Centennial Park, but he had a better idea….Have a
coffee.Bingo.This would also give me the chance to
quiz him about his transformation from a/g to pro.And this is what I did.Asking about what he has done differently now to the guy
whom beat me at IMWA a few years back in 9hr 14min to the 8.39 he did at IMMelb
2012.Asking, listening and absorbing
was my task and was something that I did with success.
30min come and gone
and more advice and experience thrown my way.Thanks heaps Todd, value there.
Todd Israel - On his way to a Podium in Hawaii, now a Professional
The PM session was an
open water swim again…4 in 1 week, Did I have rocks in my head??But with the weather being so pleasant,
it was always going to be fun.Having 16 in the group meant for fun times.Scott McKenna started a little banter after the Wednesday
session and the mornings ride.I
almost felt like a local.The
session was great fun and I got plenty out of it.I am just hoping that it gives me the kick start that I need
to get into the pool on a regular basis.
Saturday: Where has
the week gone?
And the final session
of the week was an easy run….got it covered, could have run for 2hr 30min
however getting just under 20k in the legs was enough for me.No need to kill myself first week back.Having another quick chat with Todd and
thanking him for his time again.
So, Overall what did I
learn?
Not all pro’s think
their shit doesn’t stink.That
there are actually ones out there who are happy to tell their story and help
out where they can. There are many “Pro’s” who should follow this lead and give
more time to others around them.
The difference from
hearing about how they go about things to actually living it is totally
different and a lot harder than you think.Throw in that many of the pro’s work to support themselves
just makes the respect that I have for them even greater.
A Bucket load,
following Lisa around for the week, shadowing her sessions, partaking in the
open water, bike and runs that she did was great.The training itself is not really that much different to
what I do, just tweaked to her needs.
The major difference
is the mindset, attitude and the way the sessions are completed.There are no excuses, no short cuts,
just sessions getting completed exactly how they were meant to be.
The 4.20am starts, the
mid day naps, the clean eating & the regular body maintenance really opened
my eyes about what it really takes to compete at that level.Not just to compete, but also to be
successful.
This is an experience
that has armed we with tools to make me not only a better person, but also a
far greater athlete.It is now
just up to me what I do with them.
Armed with all the tools now.
* Session details were
not included in the above to support the confidentiality that I agreed with
Lisa.
If you want to know more about Lisa Marangon, click here.
For now...
X-Man
PS.. If you ever get the chance to do what I did, go for it. Just be prepared to watch, listen and do. It is an amazing experience
Well, it really hasn't stopped. I had committed to going away with the Family to Maryborough (Central Victoria) for Easter and to do some Road Racing there with the Veterans.
Yes the Headstem has since been cut down!
Yes, unfortunately I am in that category now. So I had entered 5 races across that weekend ranging from a 300m Sprint (pfft, me sprint?!?) to a ITT, a Criterium race and 2 x 65k road races, one being a scratch race in my category and the other being a handicap on the final day.
43kph ave was still not enough to win the TT.
For a full run down and a great read, check out Shane Millar's blog below. He handed it to me in every event, so better reports form him.
Was good to have such a gun cyclist there, not only to show me how far off I am, but also to learn a lot from him.
I prob should have ticked the legs over post Melbourne before I went straight into a road race and an attack 7k in....
My legs finally came good in the handicap, was placed off 3rd scratch 4min ahead of scratch and when 3 riders failed to show, 1 wasn't up to it, having 4 of us try to chase 9 was going to be hard so we made the decision no to kill ourselves but to pace ourselves until scratch & co caught us. I rolled in with the scratch group as it was safer than sitting near the back of the 70 rider peleton. I then decided to save my legs from about 15k to go until the final attacks started to happen and was going to have a crack at the sprint. In the end we didn't catch all the riders, but I still managed 6th in the bunch sprint, great end to the weekend.
From there, I entered, along with a few of the athletes in the Geelong Half Marathon. All the talk was whether I was going to be repeat my time of 1hr 18min from a few years back, but I decided to help pace Jody to as close as we could to 90min. We compromised and decided on 92mins (4min 20sec per k). Her instructions were to just run with me, no watch, no garmin, just run. 2 gels and focusing on running a very even 1/2 Marathon.
Almost done
The plan was to start out a little slower and work into it.
The splits were as follows: Km Time
1
4:24.0
1.00
4:24
2
4:22.5
1.00
4:23
3
4:24.6
1.00
4:25
4
4:20.7
1.00
4:21
5
4:09.3
1.00
4:09
6
4:17.3
1.00
4:17
7
4:16.0
1.00
4:16
8
4:14.3
1.00
4:14
9
4:20.0
1.00
4:20
10
4:19.3
1.00
4:19
11
4:15.7
1.00
4:16
12
4:16.9
1.00
4:17
13
4:13.8
1.00
4:14
14
4:24.8
1.00
4:25
15
4:13.5
1.00
4:14
16
4:18.6
1.00
4:19
17
4:16.4
1.00
4:16
18
4:17.6
1.00
4:18
19
4:28.3
1.00
4:28
20
4:29.1
1.00
4:29
21
4:17.3
1.00
4:17
22
:56.3
0.23
4
One final time check to make sure we hit the mark!
This was a time of 1hr 31min and 36sec...right on the money. And speaking of money, that's what Jody got, a 1st place finish in her age (won't disclose) and her fastest 1/2 Marathon time in 15 years. Happy people all around. Tim, Daniel, Paul and Harley also ran with Harley breaking the 2hr mark and recording a 25min pb. Well done mate!
Just telling Harley to get to the finish!
From there I hit a few sessions with Scott Slater (doing his first IM at Port) and we rolled around for a few hours (5 1/2) and ticked off just under 180k's. Throwing in a run and he is in for a good race in the upcoming weeks.
A few days off and then back to Vets racing on the weekend. I signed up Geelong as Dad has been a member there and it is an amazing feeling being able to compete with and against your Dad in a sport, so I was a bit overwhelmed about it all. He is also a Club Legend there....Big shoes to fill!
Just tucking his laces into the new Giro Bike Shoes!
We were both in A Grade and I had the no. 1 on my back, not much pressure there. Dad left his bike shoes at home, so was never going to last long. I knew who I had to watch as had a bit of insight from the Fos and proceeded to play the cat and mouse game for a while until the main break went and I had to close the gap and move with them The pace remained high for the 43k and after all the attacks, it finally go the better of me and I got dropped by the 2 leaders. Not to ever give up, I tried to settle into a rhythm and chase them down.
I could see a bit of fluctuations up the road and was positive that I could ride them down. Steve Young noticed me closing the gap and jumped away, all of a sudden it was a 3 way Individual TT to the end. I closed in on 2nd and now had my eyes firmly set on Steve. I was closing in ever so slowly until Steve hit the tail wind.
Nek minut....... He was gone. I continued to the end and tailed in about 1min behind with the same gap to 3rd. The bunch rolled across the line about 1min further back. So a good entry into Vets racing. I will be back at Footscray again soon and with a few other tweaks, I am looking forward to a solid winter's base heading to Hawaii.
The athlete numbers are continuing to grow which I look at as a compliment & reward to the work I put in and the results that are coming through. Planning with other athletes about how to move forward post Ironman and how we plan for them to improve and it has been a pretty hectic time.
I do just love it though.
Throw in a few interstate trips for training and supporting at some races and the build will be up and going before I know it.
It has been a while since I have updated my blog and do apologize for that. Since my last post things have just been busy, getting through Ironman Melbourne, not just me but the 13 guys that I coached also.
Heading away for Easter and having my first foray into Veterans Cycling Racing and then Running the Geelong Half Marathon a week later. I have loved this entire experience and it has continue helped me develop as a person and more importantly as a coach.
The results of this have been evident with more and more athletes coming on board with myself and TMC. We are continue to grow every week which is a testament to the way we conduct ourselves as coaches and the successful programs that we deliver.
With everything that has happened since my last post, it would make for one almighty blog post this time, so I will do my best not to bore you with insignificant details.
Ok, let's start with IRONMAN MELBOURNE. This was a very exciting time for me having so many athletes hit the start line including 6 1st Timers. For me, I had no expectations apart from wanting to have a crack at riding 4hr 35min on the bike.
The Short and curly:
Swim: 25min 31sec, this was reduced to 1.5k due to the weather conditions. Bike: 4hr 42min 50sec, I did go out hard and then realised that I wasn't going to get there, so finished with petrol in the tank Run: 3hr 15min 20sec, a time that I knew that I could run no matter. I did post this time on my last post. Overall: 8hr 27min on a reduced course, I think I still would have pushed the 9hr mark.
4th in 35-39, 31st overall.....and my 3rd Hawaii Qualification.
The Long and Juicy:
The weather conditions down at Frankston this year were always going to make the swim tough. When the swim directors decided to make it a reduced swim, I really had mixed feelings. I knew that this would suit me better than most as I would be able to catch the lead swimmers earlier on the bike, however I wanted to race a Full Ironman, that's what we train for, that's what we race for.
I understood the reasoning behind it, however my feelings are that a lot of people enter these races without giving the sport the respect that it deserves. They fail to train under those conditions and therefor create a safety issue for the sport.
I decided to start a little way left from the pier to get a clear run to the end of it and to the turning buoys. Once again the creeping was there, it was suppose to be a beach start, however, many people were up to their waste before the race started. I am all for following rules, but when you look across and everyone is 20-30m in front of you and the officials are not doing anything about it, well I play that game. I went and stood in line with them so that I could start on a level playing field. I created a trend from the people furthest from the pier and before I knew it we were all in the water.
When Mike Rielly signalled the start, it was on, I had a really good clear run into the water and into my swim stroke. The conditions were really swelly and choppy and was hard to find a rhythm and caused me to stop every so often to get my bearings. As I got near the end of the pier, the pros were swimming back in, I managed to have a head on collision with one of them, unsure if I was off track or he was. I got to the first turning buoy and there were people everywhere, I stopped to find my bearings and heard Clint Van Beveren yell out to many people to swim to the next buoy, I never knew how bad people cut the course until I saw this:
I find this disgraceful.
On my return to the beach, I even passed someone who was doing breastroke, struggling to even swim, that's when I knew that people didn't do the whole course. I also spotted on of my athletes Adam McCarthy (no idea how) grabbed him, gave him a quick rev up as he was heading out and I was heading in. Getting back onto the beach and heading into T1, I had no idea how much time I was behind, nor the position I was in.
Getting in and out of T1 in a pretty sharp time, I was onto my bike and ready to have a crack.
I found rhythm really early and just worried about applying pressure on the pedals the entire time. I was passing many people on the way out and when I started to catch the pro females, I knew I was having a solid first 45k. There were a few athletes trying to ride with me, even rolled passed, but blew up pretty quickly. The only one who managed to hang tough was Matt Ledgar, we rolled a few turns to maintain the pace.
Riding Legally
At the turn, I always pay attention of who is heading the opposite way, when I saw Damien Angus, Ross Young and then Sam Hume, on the turnaround side of the tunnel, I knew the time gap was not that big. I passed Big Stephane VB at the turn and then focused on getting in and out of the tunnel as fast as I could to then settle into a good pace heading back to Frankston with the tail wind.
Tail wind 47kph ave for the 2nd 45k
I really wound up here and got going. I saw Sam, then Ross and then the lead female pros. It is always hard passing the females as they have so many motorbikes around them and can be a pain trying to negotiate going around them safely. I got back into Frankston and noticed Damien Angus not far in front. That's when I knew I was at the pointy end. As per my report last year, being in the same race as Sam Hume & Damien Angus is great, actually being competitive against them is amazing.
Bike Turnaround
I managed to catch up to Damien, and had mixed thoughts, I was reasonably confident of out running him, however was unsure if I should stay with him, work with him or try and out ride him. I still don't know what I tried, we traded the lead a few times and then he left me out in front for a bit....As per the below photo. Unlike many other photos that are circulating, you will never see quality guys such as Sam, Damien & Ross sitting on a wheel, it is all fair game.
He left me out there for about 10k's, my mind knew what was happening, so I slowed to try and get him to do some of the pacing. That he did, he attacked me and rode straight off the front and into the distance. The same thing two years running, I catch him, he regroups, then goes WHACK! Goodbye.
I was still feeling good, so instead of trying to chase, I just settled back and rode my own race, knowing that there was a quality runners in the field behind.
About 20k from the end of the bike the wind changed again. I was happy with this as it meant a favorable wind for the run. Also, if I had the wind for 20k, others had it for more.
Sam Hume caught me about 10k from home and I hit T2 with him, in a great spot to start the run, I knew I was in the top 5 in my a/g, just had to rely on my run legs to get me home.
So you can see I maintained a consistent pace into the wind and when the tail switched to head, It affected the time!!
Start of run - strong
Onto the run, my plan was to head out for a 3hr 10min, as per last year. My goal was to maintain my position or even try to run down Damien again. I headed our feeling great and was on track for the 3hr 10m
I was picking off a few of the guys that over rode and had a few of the pure runners pick me off. My only concern was which one of these guys were in my age group.
15k deep
Dad & Nathan were giving me splits to the guys in front and the guys behind. I never really gained time, nor lost it for the first 21k. Running with Kev Ferguson this year was great, he got me out of a little hole that I found my self falling into. At the special needs, I was lucky and managed to grab my stuff and go without too much hassle. Kev had to stop and find his.
30k and suffering
I swapped bottles, re-fueled and picked up a little bit. By the 30k mark, I started to hurt. A few of the pro females incl the great Caroline Steffan (who has been giving me stick on facebook about this pic) and Yvonne Van Verklen both ran by, that looked like a great race.
By 32k I was walking...Brett Dunstan rode up and told me that my slowest jog was always going to be faster then my fastest walk, so start jogging. This was exactly what I needed to get me going, so thanks Brett!
I had loads of support out of course, but that 1 comment turned it around for me.
Once I got to 36k, I said to Dad that I am not having someone pass me this close to home this year. His reply was, well there are two guys 40 sec behind, you had better get a move on. Thanks Fos, I increased my pace and found a good speed to run at. I was comfortable and knew for them to catch me would me 4min k pace at the death...not many can do that in a/g racing.
Dad telling me final time check
finishing off the run
With 2k to go, I did ask a few people in the crowd if their was anyone behind me, to which to my pleasure, they said no. I still had to look though. Entering the final 1k was great, yet again, it is the best part of the race. The high 5's start, the noise increases and you know that you are about to cross that line. Which I did, smile from ear to ear. I saw Darryl from Shotz Nutrition and gave him a great kiss on the forehead and thanked him for everything.
Once over the line, I went to see Dad, Brian (bro), Naomi (Sis), Nathan (Bro) and Karl (SCHNELL CARBON WHEELS) to thank them for all the support yet again on race day.
I had so much support out there and the road marking were fantastic, so to who ever wrote my name on the road and gave me support, thanks so much, it doesn't go unnoticed even if I don't respond!
So I finished 4th in my age group and once again could not be happier, although I am determined to jag a win one day soon ;)!!
Once I was done getting a massage, I started looking for my athletes to see how they were going/went.
The results from them were:
And yes we are not getting carried away with the times due to the short swim, however there are still some pretty good times below.
Rees Hughes 9hr 14min (1st IM in 12 years)
Ben Robinson 9hr 21min (pb on the run)
Tom Lazarus 9hr 45min (pb on the run)
Kane Roach 9hr 58min (1st IM)
Lee Martin 10hr 12min
Ben Hughes 10hr 19min
Mark Steers 10hr 19min (1st IM)
Archie Ball 10hr 23min 10th a/g 2nd fastest run time in a/g
Dale Smedley 10hr 28min (1st IM)
Dan Palmer 10hr 54min (1st IM)
Clayton Stairmand 11hr 2min (1st IM)
Damo Harris 11hr 7min incl 3 punctures (1st IM)
Jerome Peyton 11hr 23min
Adam McCarthy 12hr 10min (1st IM)
So in real numbers, there would have been 2 sub 10hr performances right through to sub 13hrs. A credit all the above who committed themselves in training over the entire preparation. Now just need to replicate those times in a full IM ;)
I won't bore you with anything else for now, but there is plenty happening, I will just have to blog a bit more frequently. Next one will cover being a "Veteran Cyclist" & the Geelong 1/2 Marathon and a few other updates.
For Now....
X-Man
PS. I am 100% going back to Hawaii for my 3rd time & to have my best result. Have already looked into ways that I can improve and make it 2-0 over Leigh Chapman (PIS)!!
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