Its more than two months into the new year , new goals and not so new challenges. I have been slow and tardy in getting my thoughts together and blogging about the start of preparation for the next challenge . The Ultra trail Australia 100km run or NorthFace 100 .
I have had a few easy months off and the weight has come back on . Like me Irondog aka Molly has got lazy . The great challenge is to motivate and move and learn to improve.This race has been a challenge. Despite the best efforts and lots of run training it has thrown up lots of twist...last year the heat and the lack probably of elevation in the run programme made for legs that didn't quite have enough steam to get me through the last 20 kms . I made the cut off but just. This year hopefully with the vertical elevation done , I will get a PB .
The month of January is always the start for the last 3 years at least ,of run training for the ultra trail and with Perth's summer in full swing it is always a shock to the system.
Week 1
Monday 2 January started off with an easy 10.5km run on the flats going slow and taking 95 mins to do it . Tuesday 50 mins cross fit session . Wednesday first hill session at Mount Street with 15 min warm up and then 7 x 2 mins up Mount street and 2 mins recovery followed by 20 mins cool down
Thursday 45 min cross fit session just doing clean and jerks .
Friday Jacob's ladder with 3 x 10 min going up the stairs 2 at a time with 10 min warm up and cool down .Sunday 2 hour session around Kings Park with trails and not as much vertical elevation.
Total distance 30 plus km .
Week 2
It starts to get harder . Monday an easy 10 km in 80 mins. Wednesday 7 x 3 mins hills with easy recovery and followed by 20 mins cool down . Friday Jacobs ladder with 3 x 12 min up the stairs with a warm up and cool down I managed only 4km . Sunday 2.5 hours with 500m of elevation. Did 8 repeats of Kokoda Trail , 8 repeats of the DNA Tower and One repeat of Mount street with a total of 10kms In between the runs I rode on Thursday and Saturday and had cross fit on Saturday afternoon.
Week 3
Monday easy run 12.3km done in 100mins
Tuesday had a rest day
Wednesday warmup of 15 mins followed by 7 repeats of Mount street on for 2 mins up and then recovery of 30secs at the bottom and 30 min recovery .Total 65 mins
Thursday rested
Friday 85 mins at Jacobs Ladder with 9 climbs up Jacobs or 12 mins x 3 repeats and 90 secs recovery followed by 30 mins slow jog/recovery.
Saturday Did not ride
Sunday 15km in 3 hours around Kings Park with 5 climbs up Kokoda Trail and 6.5 climbs up Mount Street for an elevation of 685 metres (est)
Week 4
Monday easy run 12.3km done in 100mins again
Tuesday rode 17 km on the wind trainer
Wednesday
warm up of 15 mins followed by 8 repeats of Mount street on for 2 mins
up and then recovery of 90secs at the bottom and 15 min recovery .Total
65 mins and 7kms
Thursday wind trainer of Zwift with 27kms for 60 minutes.
Friday 90 mins at Jacobs Ladder with 12 climbs up Jacobs or 15 mins x 3 repeats and 90 secs recovery followed
by 20 mins slow jog/recovery.
Saturday 70 km ride round the river and got dropped .
Sunday
15km in 3 hours around Kings Park with climbs up Kokoda Trail and
climbs up Mount Street for an elevation of over 1000 metres (est)
A start to a 5 month training schedule .It only took me a year to forget how painful this race is.
It took me a long time and most of the world to learn what I know about love and fate and the choices we make, but the heart of it came to me in an instant, while I was chained to a wall and being tortured. I realized, somehow, through the screaming in my mind, that even in that shackled, bloody helplessness, I was still free: free to hate the men who were torturing me, or to forgive them. It doesn't sound like much, I know. But in the flinch and bite of the chain, when its all you have got, that freedom is a universe of possibility. And the choice you make, between hating and forgiving,can become the story of your life." The opening lines to my holiday read , Shantaram ( Man of God's peace) by Gregory David Roberts. (A quote I took from the book ,Shantaram and referred to in my blog on this day back in 2010)
Beyond Kona which was the whole purpose of or at least the start of this Blog on triathlons , training , what next .Well after a bit of recovery it was on to finishing IMWA 2016 my 10th Ironman at Busselton .
This blog is more a brief summary of that race and an overview of the year of racing and the lessons I think I have come away with .No overwhelming truths and no real Eureka moments .
The IMWA was a lesson in how the mind is fundamentally critical in any endeavour .The desire to race was waining but having signed up last year as a requirement for the legacy programme I decided to atleast start and finish .No objectives other than hoping that I would be able to finish in a half decent time .I had a surprisingly good swim despite the lack of keeping up with the training .A 1.25 hr and on par with my swim at Kona with a wetsuit so I had lost a bit of speed .The ride was slowest ever and again my legs just did not work and then translated into a very slow run .No major issues with my nutrition although I struggled with the choices on the run and did not quite like the Endura on the aid stations but I did not carry any Tailwind for the run this year .
Something I will need to consider in future .I finished just under 14hrs and glad I did finish but it was by far ,keeping with the slow times this year , reflective of the dysfunctional way I trained and lacked the focus.. it is time now to recharge and really have a break and rebuild .Life is about accepting that nothing really runs to plan but also trying to learn from these experiences to be better in the future.The hardest skill in this day is the overwhelming amount of information at our disposal and what to take on board and what to ignore.Life is more complicated for that when it is necessary to de-clutter ones training and refocus on what is important.
What the year has taught me is more easily discernible in a not so great year results wise but overwhelminly I take the positives in everything I have experienced .Our lives by the nature of the world and the speed in which information and knowledge (both good and bad and true and untrue ) circulate in this 24 hour cycle of the Internet /electronic media world means that we have to be so much more diligent in cutting true the rubbish and being so much more disciplined.
Irondog with her Kona Finishers m
From my perspective only .What I learnt is both applicable to life as a triathlete and life in general .It is my take on all the lessons I have had to learn and will continue to learn .
1 Be Kind most of all to yourself. Life is far too short and at times hard , to punish yourself when things don't go to plan .Not an excuse for mediocrity but realism.If anything be kind because it is good for the soul and if you believe in karma it surely is the right thing to do for yourself and all around.
Focus
2 Focus and Desire are critical in making any goal work.Sometimes the hardest thing is taking a step back or accepting that life's desires change . The lack of desire and that inner strength to persevere is what makes the difference between a well executed plan and just going through the plan.
Terrence Bozzone ,me and Craig Alexander ,Kona 2016
3 Have a Plan and keep to it.Sticking to it means closing out all unnecessary information and opinions which is harder than you think in this Internet world. lots of great coaches and triathletes to follow but ultimately settle on one and stick with it .
4 following from 3 , once you have a plan then be consistent .Another hard one.My biggest failing this year has been the lack of consistency .
Sleep
5 Sleep more.
6 Eat well and spend as much attention on food and recovery as you would on training . Everyone is different and don't ever diet .In anything a balance measured nutrition plan is always going to be the way to go.The Paleo diet I had at the beginning of the year wasn't really Paleo as I still had about 25percent of my food intake broadly as carbohydrates and I wasn't religious in my nutrition. The low carb high fat diet
7 Play with your dog .Get a pet.It keeps the Heart rate low. if anything else you learn that there are more important things in life than swim,bike and run.
Underpants run Kona 2016 Having Fun
8 Sometimes just learning to breathe and shutting out the world is a good thing .Meditate .very hard in this frenetic hypoglycemic world.
The list is not a complete panacea for everything ,stress is a real part of life and there is stress I can control and stress that I can't . Just roll with the punches . Heres hoping for a more productive 2017 but everyday Iam just thankful for being able to swim bike run and play with my dog.
Kona : Adventures in Disneyland with Super Grannies
One of the Bill Boards on Ali'i Drive on the History of the Race
Anna , Carrie , Dave Scott , myself and Mark Allen at the Legacy Reception
The race is done . Finished in 14.59 and probably my slowest bike time ever
.Not the fastest and certainly not my best but I finished and more importantly
I enjoyed the experience. The build to Ironman had been difficult with the cold
and wet winter and the flu but I think overall I had as good a prep but the
legs were just not as battled hardened for the tough conditions of Kona and I
knew that. After 14 races the spirit to put in the volume needed particularly
in winter washard and my motivation
despite it being Kona a little thin. I am glad I had no expectation for a
target time .It would have been deeply disappointing otherwise and with only
one chance it was far better to go out and enjoy the event as best I could and
remain relaxed and focused on just competing and finishing. Actually Kona surprisingly was one of
the most relaxed races I ever had .I actually slept well the night before the
race and despite some soreness I felt pretty good the day after which probably
had more to do with the fact that I did not really push as hard.
What I take with me are good memories of the race and the taper week and Hawaii.
I arrived with my wife and son on the 25 September a good 13 days before the
race with the intention of acclimatizing to the heat and humidity.The first 6
days were spent in Honolulu and I ran or swam everyday and felt a lot better at
the end of the week in the heat.
The week before the race was spent in Kona and it being my first trip to
Kona I got down toAlii drive and had a
good run around the town on the first day. I actually did a 16 km run ..On
Sunday I rode the great Queen K or at least past the airport and back .There
was wind but nothing I could not handle. The legs felt good. There were lots of
athletesriding the Queen Kand they were all fast. For the week I
enjoyed the Expo , the 2XU talk with Anja Beranek, Craig Alexander and Terrence
Bozzone imparting words of wisdom about racing Kona. As a legacy participant it
really didn't matter but one piece of advice was simply as a first timer don't
have any expectations. Kona is tough. Attending the Legacy reception and
pictures with Mark Allen, Dave Scott and Julie Moss the highlight .
As it turns out the weather was not as bad but I found the winds hard and my
legs were pretty dead for the bike . My output through the bike leg was pretty
low and whilst it was windy I think I just did not perform as well as I would
have expected . I did take a lot more salt directly and in the nutrition and
had no issues of cramping and no gut issues fortunately.I found the climb to
Hawi difficult even though it was not steep but more rolling and whilst there
were gusts of winds they were manageable.
The return was just as hard and made tolerable with the beauty of the
course , the black lava fields and the green layered mountain with the peak
hidden by clouds and on the other side the ocean with the white tops as the
wind blew . I was passed by loads of riders and many much older participants
but it being a world championship and there is no shame in that.
The great memories will be the swim course and the stretch starting from the
pier out to the bay .The water wasn't crystal clear but there were lots of fish
and the water was warm . The fast sleek bodies torpedoing past me , the
coffee from the coffee boat anchored on the swim course and the hundreds of
triathletes parading each morning around the town , Alii drive and Digme Beach
of course.
I will remember the long queues for body marking , getting into the water
and taking the time to look around me before the start. It was a race where I
strangely had no nerves. I started from the left and managed to find feet
quickly .the odds were that anyone I stuck to was faster than me and after
about 800m I jumped on to another swimmers feet and remained with that swimmer
till the end .After about 300 to 500 meters after the turnaround the lead age
group women passed us and I came out of the swim at 1.24 hr which was a great
swim for me .
Memories on the course :
The blind triathlete and guide climbing towards Hawi as I head back and Agar
and his son in a specially made cart climbing that same stretch , unfortunately
failing to make the cut off.
My very first puncture a km from leaving T1 .A real shock but I just
knuckled down and changed it and the fix lasted 180kms . The big bunches of
bikes on the Queen K returning to Kona with no Marshall in sight . They were
probably monitoring the pros closely. The strange episode of 3 aid stations
after Hawi running out of water completely stuffing up my nutrition plan as I
had no water to dilute my tailwind concentrate. I turned to taking some
Gatorade with concentrated tailwind for the next 20 miles and whilst the gut did not collapse it wasn't
great.
As I get back into town in the late afternoon , triathletes are finishing
and I am just starting the run. Its here that everyone digs deep , the back end
of the race is where I like to think the backbone of the sport lies , we are
the ones that make the elites look even better .There is no first in a race of one but there
is a first in a race of many . Here the atmosphere is more lets enjoy the
suffering together ,we are not competing we are helping each other finish. There
is time to exchange words of encouragement and cheer each other on. The crowd is still around Ali'i drive and the
first 16km is in town before swinging out onto Queen K and the famed Energy
lab. By now it is dark and I have my own small head lamp . There are fewer
triathletes on the course and it takes a quiet slow death march feel. At the
start the music is blaring and then it is quiet and then as I approach another
aid station there is activity and music. The Cliff Bar camp were stationed at
the turnaround at the Energy lab and after that it was another 8 miles or 14
kms to the finish line . Throughout the race I was taking salt over and above
the salt in the tailwind. I had managed to drink the Gatorade every other
station and take some tailwind till the 20km mark before moving onto the coke.
By the end of 15 miles I was also having some chicken soup which made a change.
The pace was slow but steady .I ran and only walked the aid stations. Still was
one of the slower runs but surprisingly , the legs were not hurting just dead.
The last stretch winds through the town before hitting Ali'i drive and the stands built along the
drive for the finish .After 42 kms I did have a cramp but a minute of
stretching sorts that out .The course is nothing fancy other than that history
of 35 years on the big island. My son Jonathan catches me 200m before the
end . His first words are, "Dad do you know how many Grannies have passed
you" . But they are super Grannies. After all it is the best in the world.
For the many finishing hours earlier it is a passion and a life of tireless
hours of training and probably some talent in endurance sports for which I have
none . I understand the devotion it takes to reach such a pinnacle in the sport
and to get to Kona. There are those who are repeat offenders because they can
.For many it was hard work and single minded desire and some talent. For us
mere mortals it is the enjoyable experience of a lifetime it was meant to be
and the philosophy of Commander John Collins to allow a small group of
“average” triathletes to compete in Kona..
Terrence Bozzone Myself and Craig Alexander
As Craig Alexander in the 2XU talk said Kona is like Disneyland for
triathletes and he is correct .The best in the world in Endurance triathlon
sport is here , the major sponsors the elite professionals Triathletesand some serious age groupersFor me it did feellike Disneyland ..
The last week before the big Dance at Kona .I have no expectations because after 14 ironman races I know what it takes and unfortunately I haven't put in the work.As I had drinks with the other legacy participants it takes a special person to win a slot and tons of focussed almost OCD mentality plus possibly some talent .All I don't have in spades and more than I can commit. The desire and the mental strength to race and win is critical.But having said that it is good to be prepared and to know what is doable and to enjoy the journey which I have .Being here is great.
The final piece is to get the nutrition and mental frame sorted.
This is mine:
Train yourself to let go of everything you fear to lose
Star Wars YODA
Preparation’ is vital for running ultras. Physical health, nutrition,
water, feet, support, weather, mental health and focus are all
essential, but the fine line in racing, leading to dictate a DNF after
your name or not, is what you do when your ‘preparation’ doesn’t go to plan. After all, even the best ultra race plans won’t go exactly to plan, that’s why we love them.
Matt Cooper
Preparation for any ultra race is about putting together many facets
that will ultimately come together on Race day. There is the physical
training and that is important. The logistics of getting to the race ,
getting the equipment/gear together and the necessary gear ,food and
nutrition. What we most often spend the least time on is the mental
preparation .
What is great about such races is the challenge .There is no doubt about
that . What makes it interesting is to be able to test the plan and
hopefully pull it off on race day. The article by Matt Cooper called the
The mental side of Running
is a good start. It is important not as he says when everything is
going well but when it is not . When it all doesn't go to plan . The
negative thoughts pile in and its easier to give up then go on.As Chris
McCormack says in Ironman racing we have to Embrace the Suck because at
some stage everything will hurt and thats when you have to find your
happy place. (see my blog piece My Happy Place )
It amazes me how little time people spend on mental training. 30K into a
marathon on race day is too late to figure out that you need to train
your brain. There are many different tools you can use. Have a bank of
positive images and songs. It doesn’t have to be related to sport at
all. That way, when the going gets tough—and it will get tough—you can
draw on those images and have peace of mind.”
She suggested having a mantra or two. Finding a happy place and not
allowing the mind to wander or to be filled with negativity .That is the
slippery slide to the DNF . Our mind is our most powerful tool and can
be used to overcome all difficulties and equally is the most vulnerable
link in bringing the whole game down. Chrissie Wellington used Rudyard
Kipling’s If.
It encapsulates everything you need to do
to be a good athlete, especially the mental side of the game. ‘If you
can keep your head when all about you/Are losing theirs and blaming it
on you;/If you can trust yourself when all men doubt you,/But make
allowance for their doubting too…’
There are many more great words/thoughts or visions to race by and to
use as a mantra/a focus when times get hard . Just think of that Happy
Place.
At the Legacy Reception ,kona 5 ocotober 2016 with the legends Mark Allen and Dave Scott
At 2XU talk.Terrence Bozzone and Craig Alexander
These are from my previous blog in preparation for a race but it was comforting hearing the same thoughts being repeated first by Craig Alexander , terrence Bozzone and Anja Beranek at the 2XU talk in kona on5 October 2016 and again by Julie Mossand Dave Scott at the legacy reception. Its knowing that it is going to be tough and being prepared forthe challenge ,not shying away and keeping to the plan as best as possible and breaking it up into segments. if Ironman teaches you anything , it is their motto Anything is possible and you eat an Elephant one bite at a time.
The Nutrition Plan For IM
AM : Breakfast Toast jam coffee
Bidon Tailwind 200calories/ 50gms carbohydrates .
Before swim a cliff bar and water sip throughout before the start
Water as going thru transition
Start nutrition regime on bike
Bidon of concentrated tailwind 2 scoops per hour for 7 or 14 scoops = 200 calories
per hour Add every hour to Aero bottle and dilute
down with water from aid station .One bidon every aid station
Salt 300mg per scoop so 600mg per hr plus extra salt to make about
1000mg per should be about right . In case it is warmer have added
salt tablets available May add 600mg to make it up to 1000mg per hr
Also take on cliff bars and whatever is on Aid station for something different on the bike.
(I have eaten everything on the aid stations before )
Off Bike/Run
Carry 2 flask of tailwind powder to make a concentrate at first chance and again
taking bars on the run course (cliff) and electrolyte (endurance ) plus water at
aid stations to make up about 200-300 calories per hour plus food on the aid stations to make
up another 100 calories .I usually aleternate electrolytes and water but given the heat will be
drinking a lot more . Finally if I can mange it only taking Coke at 20km point if I can hold
out till then.
The last week before the big Dance at Kona .I have no expectations because after 14 ironman races I know what it takes and unfortunately I haven't put in the work.As I had drinks with the other legacy participants it takes a special person to win a slot and tons of focussed almost OCD mentality. More than I can comit and hence the desire and the mental strength to race and win is critical.But having said that it is good to be prepared and to know what is doable and to enjoy the journey which I have .being here is great.
The final piece is to get the nutrition and mental frame sorted.
This is mine:
Train yourself to let go of everything you fear to lose
Star Wars YODA
Preparation’ is vital for running ultras. Physical health, nutrition,
water, feet, support, weather, mental health and focus are all
essential, but the fine line in racing, leading to dictate a DNF after
your name or not, is what you do when your ‘preparation’ doesn’t go to plan. After all, even the best ultra race plans won’t go exactly to plan, that’s why we love them.
Matt Cooper
Preparation for any ultra race is about putting together many facets
that will ultimately come together on Race day. There is the physical
training and that is important. The logistics of getting to the race ,
getting the equipment/gear together and the necessary gear ,food and
nutrition. What we most often spend the least time on is the mental
preparation .
What is great about such races is the challenge .There is no doubt about
that . What makes it interesting is to be able to test the plan and
hopefully pull it off on race day. The article by Matt Cooper called the
The mental side of Running
is a good start. It is important not as he says when everything is
going well but when it is not . When it all doesn't go to plan . The
negative thoughts pile in and its easier to give up then go on.As Chris
McCormack says in Ironman racing we have to Embrace the Suck because at
some stage everything will hurt and thats when you have to find your
happy place. (see my blog piece My Happy Place )
It amazes me how little time people spend on mental training. 30K into a
marathon on race day is too late to figure out that you need to train
your brain. There are many different tools you can use. Have a bank of
positive images and songs. It doesn’t have to be related to sport at
all. That way, when the going gets tough—and it will get tough—you can
draw on those images and have peace of mind.”
She suggested having a mantra or two. Finding a happy place and not
allowing the mind to wander or to be filled with negativity .That is the
slippery slide to the DNF . Our mind is our most powerful tool and can
be used to overcome all difficulties and equally is the most vulnerable
link in bringing the whole game down. Chrissie Wellington used Rudyard
Kipling’s If.
It encapsulates everything you need to do
to be a good athlete, especially the mental side of the game. ‘If you
can keep your head when all about you/Are losing theirs and blaming it
on you;/If you can trust yourself when all men doubt you,/But make
allowance for their doubting too…’
There are many more great words/thoughts or visions to race by and to
use as a mantra/a focus when times get hard . Just think of that Happy
Place.
Nutrition Plan For IM
AM : Breakfast Toast jam coffee
Bidon Tailwind 200calories/ 50gms carbohydrates with caffeine
Before swim one gel shotz/ water sip throughout before the start
Water as going thru transition
Start nutrition regime on bike
Bidon of concentrated tailwind 2 scoops per hour for 7 or 14 scoops = 200 calories
per hour Add every hour to Aero bottle and dilute
down with water from aid station .One bidon every aid station
Salt 300mg per scoop so 600mg per hr plus extra salt to make about
1000mg per should be about right . In case it is warmer have added
salt tablets available May add 600mg to make it 1000mg per hr
Also take on some dates and bananas for something different on the bike.
Off Bike/Run
Carry 2 flask of gels .About 2-3 gels per hour plus water and electrolyte on the run alternate
aid stations to make up about 200-300 calories per hour plus food on the aid stations to make
up another 100 calories or 3 gels per hour. Coke at 20km point if can hold out till then .
Finaaly in Hawaii ,with the first week in Honollulu trying to acclimatise after the coldest winter perth has had for 20 years and probably the wettest as far as days with rain.Everyone in the family has had the flu and I have survived with a lingering cough.
kept to a routine although i have not ridden ion the roads as honollulu is pretty crowded so all the training has been in the gym
Had the Sunday 25 September off with travelling via Sydney to honollulu a mere 16-17 hours with a short stopover . Got to the Hotel and had a ful day to adjust to the timezone .Got a full day and started Monday with a 10km run in the Hawaiian sun in the arvo and then a swim on Waikiki beach but just a short 1km swim.
Tuesday a bike session in the gym with 1 hour mixing in 20x 1minutes at max pace then 10 minutes hard on the threadmill .Wednesday a swim 2km and a run on the threadmill with 1minute at 8%,2 mins at 6% and 3 minutes at 4% and 5 minutes flat between and cooldown.
While swimming i got stung on the left wrist and that swelled up a fair bit ,could not move or flex the wrist and I assumed it was a jelly fish but not sure what stung me.Still stiff but took an antihistamine and some anti inflamatories for it.
Thursday had a rest day and Frida a nother 1 hour bike in the gym and a 40 minute easy run along the beach and then a swim in the evening in the crowded Waikiki Beach.
Tomorrow heading to Kona for the final week and soaking up the atmosphere and festivities before the race.looking forward to getting the bike on the Queen K and experiencing the atmosphere butmindful of the history and the heat and winds.
