I headed out of T1 feeling pretty good (besides a bit of chaff) and then when I hit Geographe Bay Rd there was Mum, standing there cheering me on. So I was all smiles at that point. 3.5km later I turned onto Guerin St and there, out the front of our villa was Lisa and all the girls. It was great to see them and I felt on top of the world! This IM gig is easy! I think I blew them all kisses and cruised past. I then started my nutrition. Eat every 30 min, drink every 10. That was my regime for the next few hours. I had a plan for the bike. Easy as for the 1st hour, with an avg of 32. Then pick it up and slowly increase the avg speed to 34.9 by the end. That was the plan anyway.
Well it was fairly windy, with SE winds of between about 5 and 20 knots, depending where I was on the course. That also meant the wind was from all points of my compass depending where I was. I had to use a heap of self control to let stacks of people blow by me as I stuck to me plan. This is the single biggest time in an IM when most people blow it. I was not going to be one of them. The first 1-2 hours of an IM bike leg your legs feel great. So you go fast. Then you go slow. Then you have blown it for the run. I got to the one hour mark and picked it up. I straight away started hunting down packs and pace lines and slowly passing them. My legs did not feel great, but not bad either. I hoped they would come good in due course. I ate and drank and it got warmer.
By the 2nd lap I saw Paul & PJ near transition cheering me on and also the whole family back at the villa. Going through town with all the people clapping and cheering really does lift you a bit. Seeing people you know is even better. I was still feeling Ok but just working away at the job on hand. I started to use the aid stations as cooling stations, by tipping a bidon of water over my self. Sometimes, when they were real nice and cold it felt great as you squirted it into your helmet. I would be dry again 10km later. I lost count of what I was drinking but continued to eat as per the plan. It got warmer and I continued to pass a few people with just the very occasional person passing me. Drafting was never an issue by then, as every one was spread out pretty well. I looke d out for people I knew at each turnaround, but never saw anyone I recogniced coming back the other way. Scott's girlfriend Erin was out a the T-junction and she cheered me on. It was great to here a familiar voice way out there. It all is a bit of a blur now. It went by pretty quickly. I do remember applying some sunscreen from a sachet at some point during this lap. That worked pretty well, as I didn't really get burnt.
Then I was onto the last lap. I felt just fine and really started to reel in other competitors as they slowed down and I kept my pace going. I was flying along at times and passing some other riders, even team riders, like they were going backwards. I was pumped. The more people I passed the better I felt. It was now pretty damn hot. I saw some people stopped and actually drinking standing at aid stations. I couldn't quite finish my last Shotz bar - as solid food was too hard to get down by now. Plus I think I had probably consumed enough carbs with all the sports drink I had taken in. I kept going hard until a few km's to go, then I started spinning a bit more and stretching my hammies out. It turned out I had passed about (net) 100 people overall since my swim finish. I was 299th in the swim and after the bike about 205th. I had finished the bike in about 5:15hrs and avg'd about 34.3kmh. Not quite my plan, but it was hot and windy. I was only 5 min down. So I felt pretty happy about that.
I jumped off my bike and heard PJ and Paul yelling encouragement to me. I was kinda focused on the job and didn't actually see where they were standing exactly. But I did here them! I ran into the tent, feeling a bit stiff but Ok. The volunteer that looked after me was great. She basically covered every part of my bare skin in sunscreen as I put on fresh socks and my running shoes. It was like a mini massage! I did have one thing I wanted to do before I started running - I really needed my 1st wee for the day and pretty urgently now!!! I stopped in a port-a-loo and stood there for what seemed like ages. My bladder holds a fair bit I reckon...especially since this was 'breaking the seal' so to speak! Then it was off and onto the run.
Wednesday, December 9, 2009
Tuesday, December 8, 2009
IMWA - Pt 2
The swim was a real bun fight at first. But it was a bit calmer than the Half. I got clobbered around a bit and copped a good whack to the side of the head. But nothing too bad. the 1st 400m I hated. I concentrated on keeping my breathing deep and regular and did not panic as a mass of bodies all converged into a narrow column next to the jetty. The crush didn't last too long and I then I started getting some space and a little open water. I think I zig zagged a bit on the way out as I tried to find some feet to follow. By the time we all got to the end of the jetty I had a good rhythm going and felt great. I glanced at one of my two watches and it said 28min! I was pretty happy to see that. But I did have to remind my self that this was not the half way point. It was hard to tell how fast I was going, but I was certainly swimming within my threshold pace. I started giving it a bit of a nudge and to generate a tad more pace on the way back. The competitor traffic was still solid and I sensed that others were thinking the same thing as me.
The next km went pretty quick and soon we were almost at the marker buoy that indicated a left had turn towards the swim exit. We went over a shallow bit that made me think we were closer to the shore than we actually were. It was a false surprise, as it was still ages to go and the water got deeper again. I could feel a little bit of chaff under my arm, particularly my left arm. This proved to be an annoyance for the whole race onwards. My tri suit was rubbing on my 'lats' (I think thats the muscle group) I swam over a small marker buoy rope and got a bit entangled at some point. In the effort to get free I got a bit of cramp in my left calf. It was quite painful and I had to try and pull my toes back to make it go away. I lost a few seconds there.
As I got towards the end I used my legs more to try and get some blood flow to them. Other swimmers seemed to be accelerating also! I swam until my hand touched the bottom and then jumped up. (Most seem to stand to early in my opinion). Then a few big strides and I was on the beach I couldn't really see anyone or hear anything as I focused on pulling ,my wettie down to my waist and getting swim cap and goggle off. Dad was there somewhere but I had no idea. My watch said 1:03 hrs - that was good - 3 min better than last time. My actual swim time was 1:02. Which I was pretty happy with. Then as I went under the shower and across the road, I saw Paulie and PeeJay there cheering me on. A few high fives and on I went into the transition tent. It was great to see a few familiar faces. I ran with my bike bag and found an empty seat. A quick change and some sunscreen from one of the very helpful volunteers and I was off to find my bike. It was easy - same place as last time really. 2nd rack up towards the end on the left. I felt like I had done this plenty of times before...
I grabbed the P2 and headed out to the mount point and was off on the longest part of the day.
The next km went pretty quick and soon we were almost at the marker buoy that indicated a left had turn towards the swim exit. We went over a shallow bit that made me think we were closer to the shore than we actually were. It was a false surprise, as it was still ages to go and the water got deeper again. I could feel a little bit of chaff under my arm, particularly my left arm. This proved to be an annoyance for the whole race onwards. My tri suit was rubbing on my 'lats' (I think thats the muscle group) I swam over a small marker buoy rope and got a bit entangled at some point. In the effort to get free I got a bit of cramp in my left calf. It was quite painful and I had to try and pull my toes back to make it go away. I lost a few seconds there.
As I got towards the end I used my legs more to try and get some blood flow to them. Other swimmers seemed to be accelerating also! I swam until my hand touched the bottom and then jumped up. (Most seem to stand to early in my opinion). Then a few big strides and I was on the beach I couldn't really see anyone or hear anything as I focused on pulling ,my wettie down to my waist and getting swim cap and goggle off. Dad was there somewhere but I had no idea. My watch said 1:03 hrs - that was good - 3 min better than last time. My actual swim time was 1:02. Which I was pretty happy with. Then as I went under the shower and across the road, I saw Paulie and PeeJay there cheering me on. A few high fives and on I went into the transition tent. It was great to see a few familiar faces. I ran with my bike bag and found an empty seat. A quick change and some sunscreen from one of the very helpful volunteers and I was off to find my bike. It was easy - same place as last time really. 2nd rack up towards the end on the left. I felt like I had done this plenty of times before...
I grabbed the P2 and headed out to the mount point and was off on the longest part of the day.
Race wrap up - IMWA 2009 - Pt1
Well, December 5th has come and gone. It was a big day for all. Here are some of my thoughts as my day unfolded with a 10:29 Ironman race. This may take a while!
Pre-race
My Polar RS800CX heart rate monitor watch decided the day before race day to run low on batteries. I was spewing because I wanted to monitor my HR (with the weather forecasting wind) and particularly my run pace with it. Anyway, I rang Phab and he spoke to Roddy who was down promoting SRG at the Expo and so I ended borrowing Rod's Garmin 405Cx watch (with GPS). So that was great. I did feel better about it and Rod showed me how too use it. It was pretty good and I was impressed. So I decided to start with both, just in case. More on that later.
The weather was warm and windy and Butch gave me the latest forecast and with his spin on it. Max 31 deg SE winds shifting S about 20 knots. Butch reckoned lighter in the morning. Well that was going to make my 'best case scenario' race plan tough. Anyway, I was still prepared to roll the dice and see what happened.
I got a lift into transition with James, a mate from work, who was staying in the same joint as us. Bussleton Beach Resort was awesome - right on the bike course and with a great kid friendly playground and pool and nice big spa. Great joint to stay at. We got in there around 5am. The next 45min just flew by. I set up my bike with my bidons and nutrition etc checked everything over and before you know it it is time to put on my wetsuit...
I met Scott at his bike and he was his usual bundle of nerves. But seemed OK. We got lubed up and sun screened and headed down to the water. On the way down to the start, John MaClean was rolling on down to the water as well. I don't know exactly why - but he looked at me and said something like "good luck mate" to me. We were surrounded by 100's of people and he picked me out to say that to! I luckily recognised him instantly and said "Thanks John, you too" or something. That spun me out. A good omen I thought.
I went for a short, very short actually, warm up swim. The water was lovely. Very flat and not cold at all. It felt great. But then couldn't find Scott on my return. Just as I was about ready to give up, he appeared by my side. That was comforting. Even though I knew I would not see him again until the run, it was good to start with a mate by your side. We have shared a fair few hours together in training and many conversations and emails about IM and training etc etc. So there we were, a couple minutes before the start. Our destiny in our hands. I felt calm but very keen to get going. The atmosphere was electric though. I knew exactly what I had to do and was very focused. It didn't seem like such a big deal as last time though. I think I knew it would hurt a lot more! I gave Scotty a hug and then the gun went off. We walked through the waist deep water for a few strides and wished each other well and the dived into IMWA 2009.
Pre-race
My Polar RS800CX heart rate monitor watch decided the day before race day to run low on batteries. I was spewing because I wanted to monitor my HR (with the weather forecasting wind) and particularly my run pace with it. Anyway, I rang Phab and he spoke to Roddy who was down promoting SRG at the Expo and so I ended borrowing Rod's Garmin 405Cx watch (with GPS). So that was great. I did feel better about it and Rod showed me how too use it. It was pretty good and I was impressed. So I decided to start with both, just in case. More on that later.
The weather was warm and windy and Butch gave me the latest forecast and with his spin on it. Max 31 deg SE winds shifting S about 20 knots. Butch reckoned lighter in the morning. Well that was going to make my 'best case scenario' race plan tough. Anyway, I was still prepared to roll the dice and see what happened.
I got a lift into transition with James, a mate from work, who was staying in the same joint as us. Bussleton Beach Resort was awesome - right on the bike course and with a great kid friendly playground and pool and nice big spa. Great joint to stay at. We got in there around 5am. The next 45min just flew by. I set up my bike with my bidons and nutrition etc checked everything over and before you know it it is time to put on my wetsuit...
I met Scott at his bike and he was his usual bundle of nerves. But seemed OK. We got lubed up and sun screened and headed down to the water. On the way down to the start, John MaClean was rolling on down to the water as well. I don't know exactly why - but he looked at me and said something like "good luck mate" to me. We were surrounded by 100's of people and he picked me out to say that to! I luckily recognised him instantly and said "Thanks John, you too" or something. That spun me out. A good omen I thought.
I went for a short, very short actually, warm up swim. The water was lovely. Very flat and not cold at all. It felt great. But then couldn't find Scott on my return. Just as I was about ready to give up, he appeared by my side. That was comforting. Even though I knew I would not see him again until the run, it was good to start with a mate by your side. We have shared a fair few hours together in training and many conversations and emails about IM and training etc etc. So there we were, a couple minutes before the start. Our destiny in our hands. I felt calm but very keen to get going. The atmosphere was electric though. I knew exactly what I had to do and was very focused. It didn't seem like such a big deal as last time though. I think I knew it would hurt a lot more! I gave Scotty a hug and then the gun went off. We walked through the waist deep water for a few strides and wished each other well and the dived into IMWA 2009.
Highs and lows
I'm still to do my race report and wrap up of the race, but today started with a bit of a surprise.
I was made redundant as my role is moving to Sydney (HO). So I'm out of job on Jan 29th. I'm fine with it all. It wasn't a complete shock. But it kind of caught me on the hop a bit and I have no idea what I want to do next...
Then I discovered that I had lost Rod's Garmin HRM / GPS watch and it will cost me $500!!!
What a bummer of a day!
I was made redundant as my role is moving to Sydney (HO). So I'm out of job on Jan 29th. I'm fine with it all. It wasn't a complete shock. But it kind of caught me on the hop a bit and I have no idea what I want to do next...
Then I discovered that I had lost Rod's Garmin HRM / GPS watch and it will cost me $500!!!
What a bummer of a day!
Monday, December 7, 2009
My results - race day provisional data
Full detailed results are not yet available. But from the web site I have got some key provisional results. I am fairly happy. But is was so hot out there, especially on the run. It was carnage. I will write my race report later on.
Swim 1:02:33 - 329th out of the water. (56th in AG). 1:38 min/100m.
Bike 5:15:07 - 209th overall to that point. (31st in AG). Avg speed 34.3 km/h.
Run 4:04:46 - 181st overall at race end. (25th in AG). Run pace avg was 5:48 min/km.
T1 - 3:12min, T2 - 3:42 min. (I had a really long wee at T2 before starting my run - 1st all day!)
Total 10:29:20 hours.
In my age group (M40-44) only 4 people (the 1st 4) were able to run the goal time I had set myself as my best case scenario (sub 4:40 hrs). So I don't feel too bad about a run time that is slower than last time (2007). Every thing else was an improvement. 4min quicker out of the water and about 34 min quicker on the bike.
Full race report to come...
Swim 1:02:33 - 329th out of the water. (56th in AG). 1:38 min/100m.
Bike 5:15:07 - 209th overall to that point. (31st in AG). Avg speed 34.3 km/h.
Run 4:04:46 - 181st overall at race end. (25th in AG). Run pace avg was 5:48 min/km.
T1 - 3:12min, T2 - 3:42 min. (I had a really long wee at T2 before starting my run - 1st all day!)
Total 10:29:20 hours.
In my age group (M40-44) only 4 people (the 1st 4) were able to run the goal time I had set myself as my best case scenario (sub 4:40 hrs). So I don't feel too bad about a run time that is slower than last time (2007). Every thing else was an improvement. 4min quicker out of the water and about 34 min quicker on the bike.
Full race report to come...
Official IMWA wrap - from web site
Crawford and Vernay win at Ironman Western Australia
Hot conditions greet over 1,300 competitors for sixth edition,
Published Saturday, December 5, 2009
New Zealand's Gina Crawford became the first person to win back-to-back Ironman WA titles when she took today's sixth edition of Ironman Western Australia. In the men's race 2007 winner Patrick Vernay (New Caledonia) claimed his second WA title and fifth Ironman victory on Australian soil.
Held in Busselton, just over two hours south of Perth, today’s race reached temperatures in the mid 30s, making the 3.8km swim, 180.2km ride and 42.2km run all the more daunting for the 1,309 individual and 110 team entrants. Of the 34 professionals who set out at 6 AM this morning, just 20 completed the course.
International competitors Lawrence van Lingen (South Africa) and Scott Neyedli (Great Britain) established an early lead in the swim, followed by the main group which included defending champion Tim Berkel, Vernay, Jimmy Johnsen, Ollie Whistler, Timothy Marr, Josh Rix, Courtney Ogden and Chris Dmitrieff. Van Lingen exited the water just ahead of Neyedli, in 47:21, with the chase group around 40 seconds behind.
Following a lightning fast transition, Denmark’s Jimmy Johnsen was first to hit the bike course. It was well known going in to today’s race that Johnsen was carrying an achilles injury which had flared up following his recent win at the Shepparton Half Ironman, so no-one was surprised by his strategy of employing his superior bike strength to give himself a significant lead in to the marathon.
With no male competitor able to match Johnsen’s scorching bike speed, he spent the entire 180km riding solo. By the mid-way (90km), Johnsen was more than three minutes ahead of the main chase group, led by Vernay. The only surprise at this stage was that two-time winner and course record holder Jason Shortis was more than twelve minutes behind the leader, setting himself up for a huge challenge if he was to have yet another podium finish in Busselton.
Johnsen completed the bike course in 4:31:38, giving himself a six minute lead over his nearest competitors. Meanwhile, the chase group had been unravelling as the winds picked up, and it was Vernay, Neyedli, Berkel, Ogden and Matty White who set out in hot pursuit of the Dane.
Vernay took the lead at the 15km mark, and shortly after Neyedli also passed the determined, but clearly hurting, Johnsen. Vernay loves Australia and loves the heat, and once he hit the lead it was clear that he was going to be very difficult to beat. As many of their opponents began to suffer from the heat, the two continued to run strongly all the way to the finish, with a brave Johnsen rounding out the placings.
Vernay said at the finish, “Australia is my country. The people are so cool, it’s so beautiful, I love it here. I would like to thank the crowd, they really helped me”. He then stated that he would be taking the year off from his teaching job in 2010, to focus on achieving a top three finish in Hawaii.
An ecstatic Neyedli was almost lost for words at the finish. “I had a really good day. I had seen this race on television before and it was always a race I wanted to give a crack.
“Patrick was always going to be the winner to me. During the race I just tried to always make sure I was there. I was running fast and thought some of these guys are going to drop like flies, and sure enough they did”.
While disappointed that his injury had affected his run, Johnsen was thrilled to finally achieve an Ironman podium finish.
Last year’s top two finishers Tim Berkel and Jason Shortis once again demonstrated great comradeship, motivating each other to make it to the finish in spite of their disappointing days. Following a rough swim, Berkel was sick throughout the ride and run legs. He said: “I am very disappointed. I was walking along (on the run course), nearly tearing up, and Shortis came up alongside me and gave me some inspiring words (which helped me get to the finish).”
For the second year running, Gina Crawford dominated the women’s field from start to finish. She exited the water alongside Sarah Pollett, and from there it was a matter of “catch me if you can.” By the end of the bike leg, she had established a lead of more than 11 minutes, and she was able to maintain this lead to win her second consecutive Ironman WA.
Crawford paid tribute to the Busselton crowd, saying “I don’t know if the spectators were Kiwis or not, but they were amazing all the way.” She intends to return to Busselton in 2010 to attempt a hat-trick of wins.
The surprise of the day was undoubtedly Christie Sym, who finished second behind Crawford in her first Ironman. Sym comes from an adventure racing background, however following a series of injuries she recently decided to try Ironman racing for a change. Her finishing time of 9:20.42 in such difficult conditions indicates that she would be a force to be reckoned with should she choose to pursue the Ironman challenge.
Today was Pollett’s first Ironman podium finish. She dedicated her race to her close friend and Ironman athlete Tavis Johannsen, who died suddenly at just 42 years of age earlier this year.
Men
1. Patrick VERNAY 8:13:59
2. Scott NEYEDLI 8:17:47
3. Jimmy JOHNSEN 8:21:11
4. Courtney OGDEN 8:22:06
5. Matty WHITE 8:35:03
6. Jason SHORTIS 8:37:20
7. Timothy MARR 8:40:35
8. Luke WHITMORE 8:56:04
9. Matt STEPHENS 8:56:25
10. Petr VABROUSEK 8:57:08
Women
1. Gina CRAWFORD 9:16:52
2. Christie SYM 9:20:41
3. Sarah POLLETT 9:21:33
4. Charlotte PAUL 9:33:05
5. Kate BEVILAQUA 9:45:53
6. Linda O'CONNOR 9:50:10
7. Rebecca EVELEIGH 9:50:55
8. Dianne EMERY 9:54:27
9. Katie KENNY 9:57:01
10. Nera JAREB 10:00:00
Hot conditions greet over 1,300 competitors for sixth edition,
Published Saturday, December 5, 2009
New Zealand's Gina Crawford became the first person to win back-to-back Ironman WA titles when she took today's sixth edition of Ironman Western Australia. In the men's race 2007 winner Patrick Vernay (New Caledonia) claimed his second WA title and fifth Ironman victory on Australian soil.
Held in Busselton, just over two hours south of Perth, today’s race reached temperatures in the mid 30s, making the 3.8km swim, 180.2km ride and 42.2km run all the more daunting for the 1,309 individual and 110 team entrants. Of the 34 professionals who set out at 6 AM this morning, just 20 completed the course.
International competitors Lawrence van Lingen (South Africa) and Scott Neyedli (Great Britain) established an early lead in the swim, followed by the main group which included defending champion Tim Berkel, Vernay, Jimmy Johnsen, Ollie Whistler, Timothy Marr, Josh Rix, Courtney Ogden and Chris Dmitrieff. Van Lingen exited the water just ahead of Neyedli, in 47:21, with the chase group around 40 seconds behind.
Following a lightning fast transition, Denmark’s Jimmy Johnsen was first to hit the bike course. It was well known going in to today’s race that Johnsen was carrying an achilles injury which had flared up following his recent win at the Shepparton Half Ironman, so no-one was surprised by his strategy of employing his superior bike strength to give himself a significant lead in to the marathon.
With no male competitor able to match Johnsen’s scorching bike speed, he spent the entire 180km riding solo. By the mid-way (90km), Johnsen was more than three minutes ahead of the main chase group, led by Vernay. The only surprise at this stage was that two-time winner and course record holder Jason Shortis was more than twelve minutes behind the leader, setting himself up for a huge challenge if he was to have yet another podium finish in Busselton.
Johnsen completed the bike course in 4:31:38, giving himself a six minute lead over his nearest competitors. Meanwhile, the chase group had been unravelling as the winds picked up, and it was Vernay, Neyedli, Berkel, Ogden and Matty White who set out in hot pursuit of the Dane.
Vernay took the lead at the 15km mark, and shortly after Neyedli also passed the determined, but clearly hurting, Johnsen. Vernay loves Australia and loves the heat, and once he hit the lead it was clear that he was going to be very difficult to beat. As many of their opponents began to suffer from the heat, the two continued to run strongly all the way to the finish, with a brave Johnsen rounding out the placings.
Vernay said at the finish, “Australia is my country. The people are so cool, it’s so beautiful, I love it here. I would like to thank the crowd, they really helped me”. He then stated that he would be taking the year off from his teaching job in 2010, to focus on achieving a top three finish in Hawaii.
An ecstatic Neyedli was almost lost for words at the finish. “I had a really good day. I had seen this race on television before and it was always a race I wanted to give a crack.
“Patrick was always going to be the winner to me. During the race I just tried to always make sure I was there. I was running fast and thought some of these guys are going to drop like flies, and sure enough they did”.
While disappointed that his injury had affected his run, Johnsen was thrilled to finally achieve an Ironman podium finish.
Last year’s top two finishers Tim Berkel and Jason Shortis once again demonstrated great comradeship, motivating each other to make it to the finish in spite of their disappointing days. Following a rough swim, Berkel was sick throughout the ride and run legs. He said: “I am very disappointed. I was walking along (on the run course), nearly tearing up, and Shortis came up alongside me and gave me some inspiring words (which helped me get to the finish).”
For the second year running, Gina Crawford dominated the women’s field from start to finish. She exited the water alongside Sarah Pollett, and from there it was a matter of “catch me if you can.” By the end of the bike leg, she had established a lead of more than 11 minutes, and she was able to maintain this lead to win her second consecutive Ironman WA.
Crawford paid tribute to the Busselton crowd, saying “I don’t know if the spectators were Kiwis or not, but they were amazing all the way.” She intends to return to Busselton in 2010 to attempt a hat-trick of wins.
The surprise of the day was undoubtedly Christie Sym, who finished second behind Crawford in her first Ironman. Sym comes from an adventure racing background, however following a series of injuries she recently decided to try Ironman racing for a change. Her finishing time of 9:20.42 in such difficult conditions indicates that she would be a force to be reckoned with should she choose to pursue the Ironman challenge.
Today was Pollett’s first Ironman podium finish. She dedicated her race to her close friend and Ironman athlete Tavis Johannsen, who died suddenly at just 42 years of age earlier this year.
Men
1. Patrick VERNAY 8:13:59
2. Scott NEYEDLI 8:17:47
3. Jimmy JOHNSEN 8:21:11
4. Courtney OGDEN 8:22:06
5. Matty WHITE 8:35:03
6. Jason SHORTIS 8:37:20
7. Timothy MARR 8:40:35
8. Luke WHITMORE 8:56:04
9. Matt STEPHENS 8:56:25
10. Petr VABROUSEK 8:57:08
Women
1. Gina CRAWFORD 9:16:52
2. Christie SYM 9:20:41
3. Sarah POLLETT 9:21:33
4. Charlotte PAUL 9:33:05
5. Kate BEVILAQUA 9:45:53
6. Linda O'CONNOR 9:50:10
7. Rebecca EVELEIGH 9:50:55
8. Dianne EMERY 9:54:27
9. Katie KENNY 9:57:01
10. Nera JAREB 10:00:00
Thursday, December 3, 2009
The last post
Well today is my last update before we head down to Busso this morning. It has been a roller coaster of a week. And nearly 20 weeks of hard work!
From feeling great and strong on Sat during the RW ride to feeling like crap on Sun/Mon with a cold. I got heaps of sleep on Monday night and went to bed at 840. Then had a pretty good interval ride / brick run on Tuesday. Felt heaps better, maybe 95%. Had a pretty long day at work with end of month to do and all. Got up early on Wed and got to the pool at opening time (530). Felt like I was pretty much over the cough and cold. Had a great little swim where the main set was 20 x 50m as hard / easy with 10' rest after each 100. Did a total of 1.9k and felt great.
By last night however, I felt about 90% healthy again and was pretty tired. I had to do some running around and pick up Greg's trailer to cart all our stuff down to Busso in. By 9pm I was ready for bed. Hopefully I can be close to 100% by Sat at 0615hrs! So we will finish packing up and cruise down at about 10am today. Checklists have been written and ticked off, bike checked and cleaned. I feel nervous just typing all this down now!
The last 20 weeks have seen me swim 104km, ride 4,582km and run 849km. That works out at an avg per week of 5.5/229/43. Now all that counts for nothing if I don't execute race day correctly. Race day is all about proper pacing and nutrition. It will be even more important with the weather forecast being hot and windy. The current forecast is a top of 29 deg with SE to S winds blowing all day. That means off shore for the swim and cross winds for most of the ride. It will be pretty warm on the run, but at least some breeze to dry the sweat off!
My stretch time based goal is 9:59 hours. But that is dependant on weather and some good luck (eg no kicks to the nose during the 1st 400m of the swim!) Realistically more like 1010-1015 I would say. But my real goals in order are;
1. Finish the race
2. Run without slowing down
3. Finish in the top 20% of the field
4. Enjoy the day - this is very important
5. Crack 10 hours
Well the 13 weeks of truth is almost done. I will update this on my return on Monday after the race is done and dusted. I have done all the work and now all is left, is to actually do the job on race day. Race day is a celebration of all the training and the culmination of all those hard sessions, early mornings, cold starts, early to bed nights and sacrifices made by not only me but my family, especially Lisa. So I want to make it really count for something on Saturday and give 100% of what I have and lay it all on the course there at Busso. It's a long day, anything can happen, but no matter what I will never give up until I cross that finish line - or I get taken away on a stretcher!
"...It never get any easier - you just go faster..."
From feeling great and strong on Sat during the RW ride to feeling like crap on Sun/Mon with a cold. I got heaps of sleep on Monday night and went to bed at 840. Then had a pretty good interval ride / brick run on Tuesday. Felt heaps better, maybe 95%. Had a pretty long day at work with end of month to do and all. Got up early on Wed and got to the pool at opening time (530). Felt like I was pretty much over the cough and cold. Had a great little swim where the main set was 20 x 50m as hard / easy with 10' rest after each 100. Did a total of 1.9k and felt great.
By last night however, I felt about 90% healthy again and was pretty tired. I had to do some running around and pick up Greg's trailer to cart all our stuff down to Busso in. By 9pm I was ready for bed. Hopefully I can be close to 100% by Sat at 0615hrs! So we will finish packing up and cruise down at about 10am today. Checklists have been written and ticked off, bike checked and cleaned. I feel nervous just typing all this down now!
The last 20 weeks have seen me swim 104km, ride 4,582km and run 849km. That works out at an avg per week of 5.5/229/43. Now all that counts for nothing if I don't execute race day correctly. Race day is all about proper pacing and nutrition. It will be even more important with the weather forecast being hot and windy. The current forecast is a top of 29 deg with SE to S winds blowing all day. That means off shore for the swim and cross winds for most of the ride. It will be pretty warm on the run, but at least some breeze to dry the sweat off!
My stretch time based goal is 9:59 hours. But that is dependant on weather and some good luck (eg no kicks to the nose during the 1st 400m of the swim!) Realistically more like 1010-1015 I would say. But my real goals in order are;
1. Finish the race
2. Run without slowing down
3. Finish in the top 20% of the field
4. Enjoy the day - this is very important
5. Crack 10 hours
Well the 13 weeks of truth is almost done. I will update this on my return on Monday after the race is done and dusted. I have done all the work and now all is left, is to actually do the job on race day. Race day is a celebration of all the training and the culmination of all those hard sessions, early mornings, cold starts, early to bed nights and sacrifices made by not only me but my family, especially Lisa. So I want to make it really count for something on Saturday and give 100% of what I have and lay it all on the course there at Busso. It's a long day, anything can happen, but no matter what I will never give up until I cross that finish line - or I get taken away on a stretcher!
"...It never get any easier - you just go faster..."
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