A New Year

Being on vacation has the added advantage of being rested and relaxed and reflective of an interesting year from a triathlon perspective.

There were no PBs and no achievements of note . A few lows at the beginning of the year and  just mental exhaustion from a difficult 2012. I did manage to come back from these lows and that was the single high .
There wasn't much racing , just 2 Ironmans and a Half Ironman .The results for the record were

IM New Zealand 15hrs
IM Busselton  12.14
Mandurah 70.3 5.36

It shows a progressive improvement from the beginning of the year and after New Zealand. I could not get any lower in terms of results . Lots of mistakes were made a long the way but it was a reflection of the sheer tiredness of the routine and lack of enjoyment in training with no real motivation.

That changed with my changing my routine and I have cut down the volume of work outs and refocused back on my core .Cross fit whilst not for everyone has helped me significantly and whilst I am still a baby in training , I feel stronger . 2014 will be a year of consolidating the improvements and building on it.

Where I lacked any improvement has been my speed work and the periods of just having viral infections. I lost about 7-9 weeks in training  over the last 6 months and that has been a drastic dent in the build. But with all these experiences have come lessons . I feel stronger mentally and with the focus on building a core as the starting point towards a solid base for harder but shorter sessions of running and biking. That is the plan.

Whilst not earth shattering crossing IMWA at 12.14 was a highlight and whilst all races are tiring , I felt good .I had no issues with my feet or gut and raced my own race. What it did highlight was the need for my continuing to get stronger in the core and that will help my SBR sections  and to start more interval work .The planning begins after New Years with my A races planned and a refocus on getting the basics right. There is no great recipe for improvement , just lots of small steps and some missteps along the way . I read a post again on the great Arthur Lydiard and his running programmes. Every great coach bar a few , just re package the basics , but at the core , there is the build ,  periodization , there is the interval work and speed work . All the articles I have read now emphasize to the endurance athlete the importance of speed in improving their results see :

Arthur Lydiard's Athletic Training : http://www.fitnesssports.com/lyd_clinic_guide/Arthur%20Lydiard.pdf

Outside Magazine: The secret to High Intensity Interval training

But at the core , the year has for many been one of ups and downs .I read the achievements of my many endurance friends and I am in awe. The core of all this and the blog is , there is nothing if you do not love what you do and who you are. Like all training programmes , I learn one inevitable truth even for endurance, there is a challenge but you fail if you do not know yourself , love yourself and embrace yourself. At the core is a simple truth .

At a recent get together with a friend of 30 years , he mentioned how he has started back running and working out and he follows my blog on Facebook and is depressed every time he checks on the volume of training done . Whilst said in jest , at least he has made a start and I told him that everyone has to make a start somewhere .Whilst full of admiration for my pursuit of triathlon , I hope he is not blinded by the worship of the endurance junkie pursuing volume. I have learnt after multiple races to feel comfortable in my own skin , warts and all. Mistakes are made but that is part of the challenge . Whilst trite , it is not just the destination it is the adventure of getting to that finish line. Have a goal , challenge yourself and embrace that challenge. The sunrise over a training session is always so much sweeter when you are chasing a goal.

For 2014 , It will be completing my 12th IM, the Rottnest crossing in a team and improving my swim to a low 1.15 and a 5.30 bike and a 4 hour marathon run.

I wish all my friends , colleagues in sport and just the dreamers , the very best for 2014 . I look forward to enjoying the triumphs and the lows that will inevitably be part of 2014 .

Post Ironman Training...Merry Christmas

At the start Metrio Cafe North Perth

Santa Can Ride. Pic by Graham

Coode Street cafe .Pic by Graham

Riding to the next cafe Pic by Graham

Heading back to Metrio thru the City

300 Burpees

The Cross Fit crew

Santa

The first 2 weeks have been pretty easy. A few easy rides and short runs and cross fit . It has been a time to just chill and take stock with a short break.Surprisingly , I have had no issues post Ironman WA . My legs were good after a few days and I went back to cross fit within 4 days . I did find my legs fatigue pretty quickly once I got up to threshold or harder pace even for a short distance and so I just slowed down the pace. I have been swimming in the ocean but have not got back into the pool.

That will be after a short break and holiday and then a stock take of the year and planning for the next. The tough bit is reflecting honestly and distilling the core training that worked and the training that didn't.

Exceed had its carbon free ride on Saturday and I rode my pretty steel fixie. It was hard work riding up hills but great fun with  some Exceeder's on a 4 wheeler with Santa (Jason) riding at the front and a great site on Perth roads on Saturday morning. A great finish to the year .

IMWA 2013 Race Report Part 2

Jonathan

Busselton Jetty

Pic of the jetty ,the day before the race

Molly recovery with the medal

Running with the flies .Pic by Wilson Mcneil

Bike Course. A 3 lap course of 60km was tough mentally as it was going to be a long day mentally. I managed the first lap comfortably and not going too hard . the wind was in every direction and the Exceed group were cheering at the far end about 7km before the turn around in the forest. that perked up the drudgery of riding. I think I managed a 1.52hr first lap and pretty much did the same for the second lap before slowing a bit in the last lap.I got off the bike in 6 hrs flat although on my watch I thought I had done a 5.54 hr. On the second lap I was tiring and got close to a front cyclist and was warned to back away by the TO on the bike .Thankfully I was still a fair way off .there were a few groups riding and did see some professionals who did not seem to be complying with the regulation 12 meter space between riders.

I got into transition and was given the wrong run bag so I lost a minute getting the right bag. I lathered Vaseline on my feet and got my Hokas on and race belt and drink belt and I was out. Ross Skelton came in just after me and was out just a head of me. He went on to do a PB and was about 30 or 40 minutes ahead so he ran a much faster run than me. I started with a 9 minute mile and held that for the first 5 miles and then slowed into a 10min mile for the next 10. I walked the aid stations but ran consistently throughout the distance. 

On lap 4 I caught up with Boris and ran past him only for him to catch up with me . I slowed a fair bit in the last 4-6km mainly with just fatigue in the quads . I hadn't had any cramps and no nutrition issues. the crowd support in the centre of the laps were great . At the turn a rounds it was less so. I remember it being rather cool and oddly preferred it warmer. The legs held up well. Boris caught up with 6km to go and we ran together and for the last 1.5km he led me through to the finish chute . It was a great finish to the race and the year. It never gets dull when you are called an Ironman. Lots of people beat me and had PBs , but I was very happy with the result. It was a build year and from a 13.10 at last year's IMWA and 15 hr IMNZ time this year , it has been a good solid performance.

The legs were very sore and cramping after the race .Monday there was the mandatory Ironman shuffle but with some soaking in the sea and just walking , the legs slowly settled. I had no blisters , no black nails (other than the one from Mandurah 70.3) It was a good solid performance. I have been back doing cross fit sessions and a little running and biking. I now have a good base to build again and more importantly the mind is in the right place after a really hard start and bouts of just being ill.

The report would not be complete with out the mandatory thanks . Family is everything , their lack of interest is understandable , the hours of selfish training and suffering will put anyone off an Ironman but they persevere and forgive my one vice of Ironman racing . For that I am thankful. 

I must thank my fellow Exceeders and Ross Pedlow for continuing to allow me to make mistakes and ride and run and swim in the periphery of the core training they undertake. I enjoy the camaraderie and the striving to be competitive and race. The support of the members of this small club is invaluable . 

Most of all this year , I must thank Boris , and my fellow cross fitters , they brought back the fun , the variety and the strength I sorely missed . It has revived the spirit and made this race so much more enjoyable. Finally my dog Molly , she has been there for most of the wind-trainer sessions and the easy runs , she deserves the Mdot collar for her unfailing loyalty in the face of just wanting to be taken for walks and smelling stuff  and not training.

Week 20 Ironman WA 2013 Race Report

Outside the Merchandise Store

How long is the Busselton Jetty ?

View from the Busselton Information centre

Molly with Medal and Mdot Collar

Outward journey to Tuart Forrest ,Race Day

Finishing with Boris

Running down the finishing chute

Mandatory Pic with medal

John COOKE

Rank: 60

Overall Rank: 805

BIB:	1135
Division:	5054
State:	Noranda Western Australia
Country:	Australia
Profession:

Swim:	1:22:11
Bike:	6:00:42
Run:	4:39:21
Overall:	12:14:39

Mission Accomplished . It wasn't slick and it wasn't pretty . But it very much went to plan . Like all 6 previous Busselton Ironman's I was expecting a reasonably hot race and preparing for it . But as the day dawned it was going to be a beautiful cool but windy day . I can't complain.

I got up at about 3.30am .I had had a restless night sleeping about 2-3 hours.Not a good start to a long racing day but it is just hard sleeping before a race.I wasn't nervous ( done too many now) and got about getting ready for the race. I had toast with cheese and a cup of tea , a 750ml bottle of Infinit and 600ml of water . Norm and Sarah Black gave me a lift to Transition. Unfortunately the 
family have never been to a start of an Ironman or 70.3 race yet ...just far too early to get up for most people.

I got to my bike set up , having placed my bike and run and bike bags at transition the day before. I pumped up my tires in the dark . Must remember to bring a head torch next year . brief chat with my neighbour who recognized me from the Mandurah 70.3  race. lots of familiar faces this being 
a local race for me and my 7th . Got my Infinit concentrate on my bike cages and then got out after a quick toilet stop. Spent some time with Rod and Julianna from my club as we just counted the minutes down. For lots of first timers , it is this gap in time which ties the stomach in knots and the what ifs and doubts fester. All i could think of was getting ready for the swim and being 
amazed at how flat and calm the sea was. 

The foreshore was swelling with people as T1 was closed. I got my gear bag in and got ready .Wishing the many i knew headed to the Far right of the mass start. One of the more spectacular Ironman swim starts has to be Busselton .The aerial pictures of the jetty and the swirl of water as 1600 swimmers surge forward is spectacular. 

Swim Start from IMWA Website

There was the mandatory Australian national Anthem , more waiting and then the professionals were off . I got a quick warm up in the water and then off we went . I stayed out of the major assault and it was a relatively smooth swim start. I tried to stay on someones feet most of the time and succeeded in the main. I had a few issues with the goggles leaking but managed to get that sorted . The first real choke was at the turn around but that was quick and then I was heading back. I was hoping for a better time but concerned  with the lack of swimming I had done this year would translate to a slow time despite the good conditions. I got out of the water in 1.21 and was pretty pleased . The mat time was 1.22 plus . Got into transition and got my wetsuit off , there was no help . Got my bike shoes  and socks on , jersey and out to get the bike. 

Week 19 Busselton Ironman 10th Anniversary

 At first dreams seem impossible, then improbable, then inevitable.” – Christopher Reeve

“Athletes visualize winning 1000s of times before they step on the track. They’ve already won. Other people just don’t know it yet.” – Anonymous

“The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way.” ~Robert Kiyosaki

 

Its 3 days to the race. Heading down after a great week of tapering. No long rides , just a run and easy bike and cross fit session . All packed and heading to Busselton. The focus is on finishing strong and keeping to the plan . As all the preparation has shown I can probably belt out the distance but unfortunately don't have the speed .That will be on the drawing board for next year.

Like each pursuit , each race it germinates from an uncertain idea , a dream and lots of effort and pondering steps to conclude in getting past the finish line . This is one step in that journey  started in 2006 .

Very happy that my weight is around 72 - 73 kgs so not quite the target of 70 but it had dropped to 71kgs .

Everyone I know will be heading down and it will be a great day out especially for the first timers. The course is looking hot and hopefully not too windy. The past several weekends the swim has been a little rough but I am hoping that with the shelter of the bay the swim leg atleast will be consistently flat.

Looking forward to catching up with many racers and just having a fun day.

Week 18 Taper and Interclub Championships 2013

EXCEED TRIATHLON CLUB ,Mandurah 2013 with Molly

On Monday 25 November it was the start of a 2 week taper before Ironman Busselton 2013.(The tenth Anniversary of the race and my 7th ) Not a lot of training left and not a lot that would make a hold difference. I didn't do anything for the first 3 days with work and Molly  my dog having an accident and cutting her paws.

Thursday , did a  treadmill session with 4 x 500m , 2 x1km and 4 x 500m at threshold and ran 10km .I then rode to cross fit did a session and then rode home. On Friday I rode to work and on Saturday , did a 2 hr ride down the coast and back . In the afternoon I had cross fit .It was a good work out .

Sunday was the 2013 Inter Club Championships. Jonathan and Molly came to watch. It was a good hit out a week before the Ironman. The race was a 750m swim , 22 km bike ride and 5 km run. The swim was a little slow although I don't really know what time I did as I did not race with a watch. I found it difficult with the swell to sight .Once out of the water , I had a better transition and felt good on the 2 lap bike course. I averaged about 31 kph and did better than last year I thought  .The run was 5km and I finished pretty strong but again without a watch I slowed down a bit so I wasn't running as hard. The results did come out 2 days later and I did a 1.19.49 which was about 3 seconds faster than 2012 but slower than a shorter 2011 and 2010 course by about 8 minutes.  I had identical swims even though it was a little rougher this year and I thought I had a good bike leg but the time was slow and about 20 seconds faster than last year ( I did a 40.54 ride) and the run was 10 seconds better ( I ran 23.12 mins) .But overall I felt good .I did have a sore back from my Cross fit work out on Saturday but other than that it was a good race before Ironman next weekend.

The challenge is for Exceed Tri Club who retained the Rob Pikard Trophy (for fastest Club or the most points from the first 10  triathletes from each club)  to get more members racing next year as the club has consistently been increasing its membership and participants each year . North Coast won the Presidents trophy back from stadium with the highest points this year . Nothing like some friendly competition. Molly and Jonathan had a great day out and Molly particularly enjoyed playing with Ruby the Goldie in the UWA Tri Club Camp .They were both wearing their club colours and were both 2.5 year old Goldies.

 Short clip by Jonathan

Molly in her true colours as I get ready for the swim

Jonathan and Molly at the Exceed Tent

Picture By Dennis Tan

Happy Dog after a swim

Summary
Run : 15km or 1.20hr
Swim: 750m or 15 mins
Bike: 110km or 4.5 hrs
Cross fit : 1.5 hrs
Total: 7hrs.

Week 18 ... What I fear Most

Closed beach ...Pic from the west.com.au

The past weekend was marked with the tragic death of another surfer on our coast in the South West by what is most likely a great white.

Lots of Facebook post and on Sunday morning at Cottesloe there was noticeably less swimmers but that may have been the choppy seas as well.I lasted 10 minutes before heading for coffee.

What is clear is there is a dichotomy of views .Those who want a shark cull and those who don't.

I am ambivalent as logically I can't see a cull making a difference. I think the numbers possibly are on the increase and we are taking to the ocean in greater numbers . The  greater interaction means more casualties possibly .It is their domain and there is no evidence that these gray buses are human killers.

the killing by sharks is very emotive and has its beginnings from Hollywood movie Jaws .It has instilled the fear and horror of these predators of the ocean. But really statistically even in Western Australia , I am more likely to be hit by a car then bitten by a shark.

Some articles that touch on how a leisure pursuit and love of the ocean can go wrong :

http://www.perthnow.com.au/news/western-australia/mum-remembers-kyle-the-son-she-lost-to-a-shark-attack/story-fnhocxo3-1226757273664

http://www.theinertia.com/surf/to-know-what-living-is-life-death-and-sharks-in-west-australia/

Then in the same week there were a number of articles about the tragic death toll of cyclist in Australia this year . That is the true tragedy , it doesn't seem to register in the psyche of the public that whole lives and families are destroyed by the careless selfish behavior of some road users. 

See Uneasy riders as cyclists rattled by steep rise in deaths 

Cycle Safe WA

Is it OK to kill cyclist NEW YORK TIMes

The writer does provide some advice which I think cyclist should follow and there are moves to introduce tougher laws in all states to protect cyclist but cyclist will have to do the right thing:

So here’s my proposal: Every time you get on a bike, from this moment forward, obey the letter of the law in every traffic exchange everywhere to help drivers (and police officers) view cyclists as predictable users of the road who deserve respect. And every time you get behind the wheel, remember that even the slightest inattention can maim or kill a human being enjoying a legitimate form of transportation. That alone will make the streets a little safer, although for now I’m sticking to the basement and maybe the occasional country road.

With 46 deaths this year compared to 32 last year , it is unnerving and I have experienced far too many cars coming within  an inch when there was no reason or need. All it takes is that gap to close and paths collide forever.

Saturday morning's easy ride was no different with a cement mixer coming far too close when there was no need with a second lane to filter into . I continue to ride and swim , conscious that there is a big wide world of terrible out there but thankfully I am here still and ever glad I have been able to enjoy the experience and the thrills of our sport . I am still counting my blessings.

Week 17 Last Big Ride

Another reasonably big week.

Its been hot and Monday I had a run around the river at Lunchtime.managed a consistent 5.30 pace for 10kms and kept my heart rate at about 145 to 150 bpm. In the evening I did a further 6km slow at 6minute pace . was going to go to the swim session but just felt tired.

Tuesday .Got up and made it to Nedlands for the bike session.Only problem should have checked the diary as everyone was at Shelley . But I did my session alone with everyone else whizzing past me ...just wasn't feeling strong today. the legs definitely felt a little tired.

In the evening , the cross fit session was a bit of cardio of 2minutes workouts split into 20 seconds on and 10 seconds off x 4 for each exercise and there was about 6 exercise. Then it was a weights session. I managed a 37.5kg snatch and a 55 kg bench press and 45kg  clean and jerk.

Wednesday. Slept in but ran at noon another 10.75km at easy then 6 x 1km at threshold pace and managed to maintain an average 5 minute pace , the first time in a year. It was warm but I held my form and kept the heart rate at about 147 to 152.

Finally made it to a swim session. Nice to feel the water and whilst not fast I am pretty comfortable. Had a 400meter warm up and 300m of drills 50 fist and 50 free and then the main set was 14 x 100m at various paces .Finishing with a 300m cool down .Total 2.4km.

Thursday. Cold morning but great weather.No lights needed as it was bright. I headed to Nedlands .The session was 5minutes easy followed by 4minutes at thresholds  and 1 minute at high cadence small gear and 3 minutes at threshold pace as many times as possible in the hour.Total time about 1.45 with 50 km done .I followed Ross and a few heading back through Thomas Road as they were going to Leederville for breakfast ...just a longer route back to the city after a hard session.

Start of Thursday's riding session at Nedlands

Friday.Great , I had a late start as I was attending Jonathan's School assembly at 9am so I slept in . I did do a late afternoon run (had  my lunch break at 3.30pm) Ran 8km in the sun but ran it easy . After work did a further 4km and then my swim session which was 2.4km made up of 200m warm up, 400m drills with flippers and then the main set was 300m x 3, 200m x 3 and 200m x 2 and a cool down . Legs were pretty spent .

Molly mid way through her run with a pit stop

Saturday : final long ride before Busselton. Left just after 5.40am and headed to the city and then the Freeway Bike Path.At Mount Henry Bridge , Nicole and friends passed me and I jumped on to their wheel.For the next 30-40 km I had company and a bit of help. We also had a tail wind as they were doing 36 to 42kph .At 60km I turned back and headed home .It was hard with a headwind and no company. Took 4 hours 10 minutes with an average of 29.6kph .Got to Metrio where  I had a drink with the few Exceed riders around who did the Hills loop , then headed home.Rode 122km and then ran with molly for 4km .It was pretty hot and I think she was pretty stuffed. In the afternoon another good but hard cross fit session .

Sunday .I ran 6km at cottesloe and then had a really short swim as the water was pretty rough and just didn't feel like having a hard swim session so it ws coffee and muffin at daisies .

A good last week of training before the taper.

Run: 4.5hrs or 49kms
Swim: 2.12 hrs or 5kms
bike: 7.5 hrs or 214 kms
Cross fit : 2 hrs
Total: 16.12 hrs

 Taper starts and final preparation for Busselton Ironman. unfortunately after the last ride my Garmin died as it just will not recharge so it goes back to be serviced and I will be borrowing a Garmin for the race.

part of the preparation is a checklist and just reading a few tips on getting prepared. I was asked on the weekend if I get nervous. Not really anymore , the familiarity of racing has helped .

Interesting guide:

Checklist:Link to setting up your own checklist for Ironman
Preparation Mentally: How to be ready when the canon goes ‘BOOM’ by Christian Manetta
Ironman Mental Preparation:Ironman Preparation by Endurance Sports Institute

Week 17 Are we there yet ?

                                                 Dogs Riding In Cars

I wish I could say that it is all about the journey . But when you have done 10 of these Ironman races in fairly rapid succession , something gives . In addition all the fine adjustment of training programmes and regimes always leaves new questions , new issues and new solutions to try. It is a never ending process of discovery or optimum training to suit the lifestyle. And that changes as well. desire changes and hunger changes.

It is a constant shifting of lines and learning.That is what makes it intriguing and frustrating. Coaches and mentors and helpful others are just that pedestrian with helpful advice but ultimately the body reacts the way it wants to the external factors including our stressful modern lives.

Why subject yourself to this. Well as I was running my first lap at Mandurah 70.3 a few weeks earlier , the exact question was posed by a young child to his mother. The answer I overheard was well these people love a challenge. That is right. Particularly if you fall into the category of the  OCD inspired variety of triathlete. Other acceptable answers are I like to win even if I am delusional, I hate getting chicked , love speed (again delusional) I think I can win a Kona spot and there were 30 on offer at Mandurah 70.3 (very delusional for the vast majority )

I just have to keep trying to improve. Well 17 weeks into a 19 week programme leaves me wondering are we there yet. Just about. If I had a report card on my training I would say as follows:(without being harsh)

Has made definite improvements despite early setbacks.
Weight is down
Mentally Definite gains this year from IMNZ
Bike still needs improvement and must make better effort with time management and training
Swim has slackened off and needs to get back to basics
Run Needs work but has made positive improvement
Overall C+

Everything hasn't gone to plan and I am Vitamin D deficient despite the hours in the sun , have had more flu and cold infections this winter than ever before and really felt run down . I have less flexibility and a stiff left shoulder from last year's fall.  But I have learnt a lot and have managed to hone in what is important and what isn't . I am hopeful I can keep building on with appropriate rest and most of all being realistic . What has changed is the greater workload and responsibility at work has meant training and just time have been difficult to juggle.Others do it all the time I just have to find ways to make it work.

Are we there yet.No but I do like looking out of the window at the passing scenery... Molly taught me that and when I get there I get there . Bring on Busselton Ironman 2013.

Week 16 Post Mandurah recovery

Relaxing

I pulled up pretty well after the 70.3 and the only issue was a blister beneath the toe nail and nothing else.I actually felt pretty good but still decided to have a very light week . With 4 weeks to go , there isn't a lot that is going to make a huge difference. I had Monday off  and on Tuesday ran 7km on the treadmill and then cross fit  in the evening.Did clean and jerks and weighted pull ups totaling about 80 and similar number of clean and jerks and a similar number of wall balls and sit ups.

Tuesday's Session ...The arms were sore

Thursday's session A new use for a pack of cards

Wednesday was another no activity day .Thursday had cross fit .I have yet to say there was an easy session.We had to pick a card at each exercise station with the card dictating the number of reps for 14 exercises.

On Saturday , thankfully I skipped my ride and just did my cross fit . Another hard session of 100 reps of each of 6 exercises. Found them hard especially the Push press and cleans and snatch.Did all the exercises but came up 20 short on the snatch.The body was pretty sore the next day.

On Sunday I did rock up to Cottesloe for a swim. it was pretty lumpy and we managed a very short non wetsuit swim between the needle and the groin but decided to just have coffee. I managed to swallow a fair bit of sea water but felt better swimming back .It was a short 15 minute swim . The rest of the day was just relaxing .One more hard week and then a shorter taper. The training has been good with just a lack of speed work and my having perennial bouts of flu during winter has been difficult. But i am happy with the progress and very realistic about finishing and the sort of times I should complete the race baring any major issues.

Mandurah 70.3 2013 race report

Molly Gets the Medal

Transition in the Morning

On the Run Course .Pics by Dennis Tan
John COOKE Rank: 18 Overall Rank: 481 BIB: 648 Division: 5054 State: NORANDA Western Australia Country: Australia Profession: Swim: 32:57 Bike: 2:52:16 Run: 2:04:55 Overall: 5:36:32 Congratulations, John, on your finish! Swim Details Division Rank: 30
Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank Total 1.9 km 32:57 32:57 1:44/100m 30 653 528 Bike Details Division Rank: 27 Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank 28 km 28 km 55:51 1:33:06 30.08 km/h 44 km 16 km 27:01 2:00:07 35.53 km/h 71.4 km 27.4 km 1:00:05 3:00:12 27.36 km/h 88.5 km 17.1 km 29:19 3:29:31 35.00 km/h Total 88.5 km 2:52:16 3:29:31 30.82 km/h 27 624 531 Run Details Division Rank: 18 Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank 1.4 km 1.4 km 7:39 3:39:16 5:27/km 6 km 4.6 km 26:57 4:06:13 5:51/km 11.3 km 5.3 km 29:36 4:35:49 5:35/km 15.9 km 4.6 km 28:08 5:03:57 6:06/km 21.1 km 5.2 km 32:35 5:36:32 6:15/km Total 21.1 km 2:04:55 5:36:32 5:55/km 18 481 406 Transition T1: SWIM-TO-BIKE 4:18 T2: BIKE-TO-RUN 2:06

A quick race report of Mandurah 70.3.First it was pretty much a training day and I did all my training for the week with a 50km easy ride on Saturday .I felt well accept for the hayfever . As the results show I still have a lot of work to do to get back to my running and cycling levels but it is a good start. I got to Mandurah on Saturday after my ride just in time for the race briefing.As I posted , these race briefings melt into one big Yawn. Without sounding too arrogant I have been too far too many for my own good. All I gathered from the race briefing was you can't get lost on the course , no sharks and what the aid stations had. the rest was Blah,Blab....blah.

The routine was pretty much the same for the morning. I had my nutrition in 2 bidons .testing a more concentrated infinite to see if it would work.

The swim was at 7.13 and the 50 plus age group was an impressive lot of triathletes with Mark Batten, Barry , AL , Gilly and Paul Heyes. Who said you slow down when you get older. I was focused on just swimming my own race and staying on anyone's feet so that I didn't get too lost .Hard to do in a canal but wasting time swimming more than needed is my forte. Fortunately I managed to generally stay with the main body of swimmers and on someone's feet most of the time. Visibility was not the best. I finished in just under 33 minutes .A new PB for me .

On to transition and ( I later lost my goggles and cap in the run to the T1 area) got out of the wetsuit and did have some difficulty getting my top on so lost some seconds in transition. Onto the bike course and everything felt good. The ride up to the turn around was slow going and mentally hard but having ridden the freeway bike path for a few years it was nothing new. I did feel that I had not built up my speed legs . The ride back helped with the wind now aiding and my first lap was done in about 1.22 and the second about 7 minutes slower . I knew I would have pretty ordinary bike splits . I did come off the bike feeling pretty good and despite the hot windy conditions felt better than last year. Saw someone go down hard possibly from heat exhaustion. Had issues with my rear mount it collapsed and lost my bottle so had to turn around and pick it up .

The run was just hot . I managed a reasonable tempo for the first 10kms.I did walk the aid stations and had 3 pee stops .I also had a few issues with the nutrition as I think I may have had too much electrolyte in them but did not have any cramps or stomach issues. I did slow down at the 15km mark possibly from the heat and the toilet stops didn't help. I had to stop to tie my shoelaces 3 times so have to get that right for the next race. Lots of support on the run course as always and I was happy with the result. I had improved all my times from last year and the overall result by 3 minutes . Not anywhere near my PB for Busselton and still quite away from my fastest bike and run times but I think I am heading in the right direction.

Today , the amazing thing is that I have no tiredness or soreness in the legs and the only issue is a sore toenail . Will just focus on recovery and getting ready for Busselton IM in 4 weeks. There were some great results from Exceed triathletes and North Coasters. A few heading to Kona with the sought after slots on offer .

Week 15 Mandurah Taper

Motivation is what gets you started. Habit is what keeps you going.
Jim Ryun - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf

When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf

When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf

When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf

When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf

This week is the lead up to Mandurah 70.3 Asia Pacific Championships and a lot of good triathletes and pros will be there with points and  prize money for the pros  and for the age groupers 30 Kona spots. For me it is a week of re grouping and a chance to just test the nutrition and transitions and see how I travel on the bike and run.

Monday .No swimming and just a run at lunch in the heat for 9km @5.34 pace and in the evening another 8km easy at about 6min pace , 3 with Molly.

Tuesday . Melbourne Cup day so had a relatively light day with a cross fit session in the evening .
Did 24 reps of 12 exercises on the Board  for 50 minutes

Wednesday . A hard 10km run on the threadmill with 2x 500m threshold and 2 x 1km @threshold and then 2x 500m at threshold again .In the evening a 45 minute windtrainer session and a slow easy run with molly

Thursday , I did get up early and rode out to nedlands.The Exceed groups are just getting bigger every month. Did 3 laps with 3 minuts at threshold , 1 minute high cadence and 2 minuts threshold pace before easy for 4 minutes repeating it six times. It was a good session and I pushed myself on the high cadence pedaling. Rode about 42 km.At lunch time ran 5km on the threadmill with 2 km at threshold pace and the rest at an easier pace of about 11 or 10kph.

In the evening I had cross fit but I was late so I missed the first 10 minutes of the session. it was pretty good work out anyway and with the race on Sunday I did not  need to finish all the exercises.

Friday . I ran a short easy 5km in the midday sun and it was warm but I did it at a really easy pace and the legs felt fine. In the evening I swam a straight 2km and again just kept it easy. Had a bad dose of hay fever so I am hoping that I won't have it on the race day.

Saturday . An easy ride round the river and coffee at metrios. Mandurah 70.3 tomorrow.

Run: 39km or 3.6 hrs
Swim: 45 mins or 2km
Bike:  4.25 hrs or 130kms
Cross fit: 1. 60 hrs
Mandurah 70.3 : 5.36 *( race report to follow)
Total: 15.75 hrs

When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf

When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf

Week 14 Here comes the Sun

Running Partner Molly with IM Brazil T-Shirt after getting wet

Ironman is all about preparation and practice and building systems to compete in the distance. It hasn't been the ideal preparation but I am feeling a lot better than a few weeks ago.Despite the illnesses , injury and just fatigue I have strung together more than a week of training  .I have on the positive side dropped a massive 8 kgs and trending down. I have and feel stronger on the bike and run. Not back to 2011and 2010 days but better. The swim is weak but I will just have to manage. the sun is out and it is a lot better training in the heat.

Monday Only a short easy run of 7km with Molly the dog .She did jump into the canal near the bush and had to have a bath and hence the IM Brazil T shirt after her bath.

Tuesday . no bike ride just had a bit of a cold and decided to run at lunch and another 7km with alternate threshold pace with medium pace .It was warm in the gym so I sweated buckets . In the evening a great cross fit session. 2 rounds of exercises that got the blood pumping. Did an hour .

No one did Walsh and opted for the alternative. I wonder why?

Wednesday: Great swim session in the morning . I did a 400m warm up and then we did 50free, 50 free, 50 back and 50 free and 50 breast x 2 and then  50 sculling and 50 free x 3 .The main set was 200m fast , 100m medium and 50 fast and 50 threshold x 2 and then we did 2 sprints of 50m and a cool down of 100m for a total of 2.5km.

At lunch I ran on the thread mill in the gym for 9.5km with 1km threshold efforts at 5min per km for 5 km and the rest at a lesser pace . As it was a warm day outside , even in the gym I sweated a fair bit. In the evening I did a wind trainer session for 50 minutes with 2 x 10minutes at threshold and the rest sub threshold for 30km and then ran with Molly for 5.5 km easy.

Thursday .Another day where I did not ride in the morning and opted to rest. I did do a thread mill session of 6km at lunch with just a build to threshold at 5min per km and then back to 6min per km . In the evening rode to cross fit and did about a 45 minute session. I was feeling tired and rode home after the session.

Friday . Did get up early and rode to swim training . Ross and his Yoda , David Simon were there. David will be giving a talk tomorrow to the Club on  

Going beyond what you thought you could achieve, come listen to David Simon, ridden for a Belgian Cycling Team, ran across the Saharra, successful business man, coach. Come find out the secrets of how YOU become successful in whatever you choose to do.

Swim session was the hardest I have done in a while . I had a 500m warm up and then 3 x 700m at mainly thres hol with the middle 700 at medium building to threshold and the last at threshold with the last 300 fast. Cool down was a 100m easy swim . total 2.7km .

At lunch time I ran an easy 5km on the thread mill with a build to threshold for 1km and then slowing down to a 10kph pace . In the evening an easy 5km run with Molly .

Saturday .Up relatively early  and out before 6am to the city and then the river loop with Exceed and then the Shelley loop and back into the city. I got dropped at Cottesloe , but I managed to keep a hard pace and jump on cycling groups riding round . I then towed a new club member Emma around Shelley and back into the city .Had coffee with the group before heading home the long way for a 95 km ride and ran with Molly off the bike for 4kms very easy .

Then a quick shower and food shopping before heading for the talk by David Simon. It was then a rush to cross fit. I was tired and thankfully it wasn't a very tough session , just a hard session .

Saturday's Cross Fit Session..THE NINE

Cottesloe On Sunday ...beach was closed 2 days earlier after a tiger shark was spotted 30 m from the beach?

Sunday; A swim at Cottesloe with Les at 7.30am . It was again a calm sea. Did about 1.7km and in the afternoon did a wind-trainer session for 50minutes.

Run: 49 km or 5 hrs
Bike : 200km or 7.2hrs
Swim: 2.5  hrs or  7km
cross fit :  2.8 hrs
Molly did a full half marathon in running this week 
Total:17.5 hrs