Race report thread

So there I was reading "Becoming an Ironman" back in January - I'll return it when you call CW. Orla arrives in to the room and says why don't you do an Ironman this year. I think she's taking the pi$$ as she has always said she'd go nuts if I decided to do one. And with her being nearly 4 months pregnant I definitely thought she was winding me up. Turns out she wasn't. All the IM's are sold out. A mail to tunney the next day to ask his advice on a race. Frankfurt was due to re-open and IMUK was still open as was Nice. All 3 were too close to the due date. Challenge Barcelona it was. :cool:

The journey was always going to be a cautious one as I was coming in to this from a very low base (4k swim, 50km bike and 25km run per week) the previous year. It was acase of making the most of the time available and trying to stay injury free. I had lofty ideas about times for the race but the reality of a newborn, etc soon makes you realise that you're kididng yourself. After some advice from fellow boardsies it was decided that you only do your first IM once and that I should enjoy the experience and see if going long was something that I liked.

So thanks to everyone on here for the advice and support - be it emails or PMs. A huge thanks to tunney for all his help and advice. The guy is a fountain of knowledge. And most importantly, thanks to Orla for all her support and patience over the last 8 months. So here's my report. It's a bit long so apologies in advance.

Wednesday was a bit nuts at work but I managed to get away at 1:00. Got my swim done and then headed to the LBS to collect my bike. Thankfully the LBS had offered me a hard case bike box and also to show me to box the bike. Happy days. After loading the bike in the car I had a few quick bits to get and then home to finish packing. All a bit manic but sure that's me all over.

Sean had offered to collect me at 6am on Thursday morning and drive me to Knock. A good nights sleep and before I knew it we were in Knock. Checked in and had some eggs and beans before boarding. Had a freaker when I saw the box at the bottom of all the luggage and was glad I had a hard case box. I slept for most of the flight which was great.
Bags and box all came through fine and it wasn't long until I was bombing along the Spanish motorway towards Calella. Found the hotel pretty easily and got checked in. I decided to head down to the expo area and get my bags and race number. All went smoothly and there was a nice atmosphere around the place. A short stroll around Calella to find my bearings and chose a spot to eat. Picked a nice Italian spot and had some melon with cured ham followed by a tasty pizza. Back to the hotel to put the bike together, have a quick roll and I was in bed by 10:30.

I woke around 8 on Friday morning and filled a water bottle and headed for a swim. As I was changing I noticed the 3 people beside that had finished their swim were Irish. Got chatting to them and turns out it was Joyce Wolfe with Joe and Aoife Lynch. Joyce and Joe were racing but Aoife wasn't. Joyce's husband was coming over the next day. Said goodbye and good luck to them and hit the water. There was a large swell but the water was lovely. Crystal clear and very warm. A very enjoyable swim and I felt good. Back for some porridge and eggs with rye toast. After that I hit the supermarket, had a small snack before a bike and run. The gears on the bike were acting up and it was quite frustrating. Why did I not take some time to learn more about maintaining my bike? Something that needs to be put right! A stretch and shower after the session before heading for a tasty Spanish omelet and potato bravas. Back to the hotel for a siesta and a power nap before hitting the web to try and fix my gears. Finally figured it out and took the bike for a short spin. Gears were A1 again. Out for dinner which was a chicken salad starter and a nice steak with more salad. Back to the hotel for a roll and in bed by 10:30 again.

Saturday started with a bike & run off the bike. Some breakfast, a final once over of the bike and off to the race briefing. First time having a race briefing in a cinema but at least it was seated and comfortable rather than standing for 30 minutes. As it happened, I was sitting beside Joe Lynch from Pulse TC. Got chatting after and wound up hooking up with him, Aoife, Joyce and Mike for lunch and dinner. Felt green and hairy but who cares as I was sick of dining solo. Lunch was Spanish omelet and some salad. Back to the hotel to relax for a while and then check my bike and bags in. A few minor heart attacks packing bags but a few deep breaths kept me calm. I was half way back to the hotel after checking in my bike and bags when I couldn't recall what I did with my helmet. Better safe than sorry so back to the bags to ensure it was in the bike bag. Shock horror, it was. Headed back to the apartment for some rest. Tried to nap but alas I couldn't sleep. Stayed off the feet and met the gang for dinner. A lovely dinner with great company. Home before 9, a quick roll and I was in bed by 9:30. I finally fell asleep at 10:30. A quick look on boards and spotted the well wishes. That gave me a nice lift. :cool:

The days in the lead up to the race went pretty much as planned. I didn't change my eating habits or routine and did a few short sharp training sessions. I was feeling pretty calm overall and looking forward to the race. I got the odd chill and tummy flutter but in general I was calm and looking forward to "going long".

I had a decent nights sleep and only woke twice for a minute or so each time. Up at 5:45 and prepared breakfast - porridge, 2 boiled eggs and some rye bread toast. Did some mobility work before putting on my sun cream and heading to check my bike. Surprisingly enough I was very calm and enjoyed the walk to the start area. I put the water and Garmin on my bike and made sure the tyre pressure was fine. A trip to the portaloo and then in to the bag tent. One final check of my bike and run bags before putting on my wetsuit. I sat in the tent sipping water until 8:25 and then I headed out to see the PRO race start. It would have been nice to have had more water to sip but the 750ml bottle was gone when I left the tent. Must bring more water next time. In for quick dip before heading to the starting pin. Next thing I knew I was popping a gel at 8:40 and entering the starting pin. Orla and the crew weren't in site which was probably a good thing as it kept me focused at the job at hand.

So from 8:45 to 8:50 I was lined up a few rows back from the water. Music blaring and me smiling like a Cheshire cat. Off goes the hooter and I strolled in to the water.

Swim 1:14
All very civilized. It's a long day ahead so I guess people weren't as eager as in shorter distance races. It was a little physical but nothing major. I settled in to a nice easy pattern and swam around a few people that were slower than me. I didn't think there would be many of them but shock horror there was. I decided to swim bilaterally as this is the only way I have of knowing I'm swimming easy. When I can't breath bilaterally it means I'm working and I didn't want that. The plan was to swim easy and enjoy it. Right from the off I felt very comfortable. I struggled to find and stay on feet. Any time I tried to I found it too slow and swam around them. The one time I found a good set of feet they took me off course. So after that I decided to swim solo. I did go off course a couple of times but not a huge amount. The swim course is a 200m straight out to a buoy before turning right for 1450. After that I was turning right for 100m, back 1750m and one final turn for the shore and a 300m swim home. So in my head it was a swim to the first buoy to get going and settle in to a rhythm. After the turn I was swimming an Olympic distance course before doing 4 lengths of the pool. After that I was swimming a HIM distance and winding down for the last 300m. That's how I broke it down and it worked for me. I was passing a lot of people on the swim to the first buoy. By the turn I was feeling really relaxed and confident. I focused on trying to keep the elbows high on the pull and breathing every 3 stroke. Anything else would have confused my little brain. There was people around me up until around 1200m. I had given up on finding feet at that stage and did my own thing. It was around this time that I got a very pleasant surprise and a real lift. I passed someone from the wave that went off 5 minutes ahead of me. Now that was a real lift for me and my confidence really grew. Just before the turn at around the 1500m mark I noticed someone from the wave after me was swimming by me. This happened a few times and each time it did I jumped on their feet for as long as possible without increasing my work rate. The longest it lasted was a minute but it still helped. Not sure if it did in reality but it did in my head and that's all that mattered. By the time we rounded the buoys for the swim back up (the HIM swim) my neck was very sore. The wetsuit had dug in and was cutting the sh1t out of it. I just blocked it out and got on with it. Soon after this I had a bigger problem. How do you pi$$ and swim at the same time? Figured it out but it was damn strange. This happened once more too before the turn for home. As I swam along the HIM section as I called it I passed a lot more people from earlier waves. I also noticed that although guys had caught me from the wave after me, they weren't pulling away when they did. This really helped the head too. Any time I felt a little fatigue kicking in or form going I just concentrated on breathing and arm pull and before I knew it I was fine again. I got held up a few times by swimming in to a group that was 4 or 5 wide and couldn't muscle my way through so I went around them. I remember thinking today is going to be a good day as I swam up along that 1750m stretch. The hardest parts of the swim were trying to pi$$, ignoring my neck pain and running up the very soft sand after the swim.

T1
As I walked up through the soft sand I suddenly heard the frantic screams from Orla, my mother and my sister. Irish flags and hats going 90. Now that was a great lift. I had a sense that I had a good swim when I left the water as I passed a lot of people on the course. I was pleasantly surprised to see around a 1:16 or so swim time from quick math's when I saw my watch in T1. That really made me smile. In to the tent and found my bags easily. Grabbed my bike bag and then off with the wetsuit. Pulled on my socks and then my cycling jersey that was fully loaded with tools and nutrition. On with my helmet and sunglasses. As I threw my wetsuit in to the bag I had a brain wave. Grab your Garmin Paul from your run bag in case the 500 fails on the bike and you need a HR backup. Quickly did this and then grabbed my shoes and ran to the bike. Turned on the Garmin, put on my shoes and out the gap. As I mounted I heard a come on Wicklow shout and twigged I had a Wicklow AR top on. Thumbs up to the guy and off I went.

Bike 6:15
HR wouldn't work or cadence. SH1T. Don't panic. Get over the first 3km of speed bumps, etc and worry about it then. The HR started working quite quickly once there were no other athletes around me and the "multiple HR detected" message disappeared. Another roar from the 3 women as I headed towards the first roundabout and then it was time to focus. My HR was quite high initially so I relaxed and took on some water. I was passed by what felt like a shed load of people on that first 10km. I just let them go and focused on taking on water and letting my HR settle. I got the 500 to rescan for the cadence kit and all was right in the world again. A lot of people classify this as a flat and fast course. While it is flat I felt that the drags and climbs in the first 15km or so were tough enough when trying to control my HR. Once past that section it was pretty flat and easy to settle in to a nice rhythm.

Nutrition went to plan and I felt it worked really well. I didn't miss any of the planned eats and apart from a few big burps felt good. I took on 1 or sometimes 2 water bottles at the aid stations and I pi$$ed at least 5 times on the bike.

The first lap felt good and my HR settled once I passed the initial drags, etc. One mistake I made on the flat section was thinking I was on the big ring when I wasn't. This cost me a bit as my pace went up as soon as I realised and my HR stayed in low easy. That also reminded me to keep my concentration though so it was probably a good thing too. At the end of the first lap I felt really good. I was a bit concerned by how high my HR went on the climbs and drags on the 15k back to the turnaround but I just kept dropping the gears and spinning up the hills as best I could whilst staying in the easy zone.

As I started the 2nd lap I noticed the wind had picked up and there was a tough headwind on the outward leg. Them's the breaks I guess so I just got on with it and dropped to the small chain ring and let my HR dictate the pace. I was getting frustrated a little by people passing me but soon put it to one side and raced my own race. I did notice later in this lap that I started to catch and pass people. One thing that I found hard was pacing the overtake as people often reacted and didn't like being passed. This sometimes meant free wheeling and dropping back and them finally realising they should let me go when I came along side next time. Once I reached the turnaround I figured there would be a good tailwind. I wasn't wrong. I decided to be cautious and the HR was mainly below easy on this section. I was still feeling good and enjoying the day. When I got to the roundabout in Calella to start the last lap all the crew had arrived and I got a huge roar. The 7 of them went nuts and I gave them all the thumbs up and a big smile. Still feeling good but I was worried about the headwind. By the end of the second lap I was starting to feel some discomfort and my balls were quite sore. The odd stretch helped but I blanked it out as best I could. I did have one reason for concern on the way back on the second lap. I noticed that if I took a deep breath my chest felt strange and my breath got caught and I found it hard to breath. This happened a few times but only if I took a deep breath. Not sure what it was but it was a little worrying.

It felt like the wind had picked up even more on the last lap. I got a bit mad that there was no water at the aid station but managed with what I had on the bike. Sure it's only 20km head and then a tail wind. Sure that's only 2 sprint distances Paul - no bother. Keep calm and focus on the HR. That's what I did. I struggled to stay on the bars on this lap and felt I was up off them a lot. Not sure why exactly as I felt comfortable when I was down on them. Can't put my finger on it exactly but I kept popping up. Maybe I was drinking more but don't rightly know. When I hit the turnaround I knew things would be fine and I enjoyed the push home and passed quite a few people.

I don't think I felt bad at any stage, a little frustrated or anxious at times but I remained positive and thought of all the advice I had received and stuck with it.

The last 3km through the town was great as there was loads of support. The previous 30km or so was a bit of an anti-climax as all the supporters had left and gone to the run course. The magnificent 7 were on the 3km run in and gave me another huge shout. All the speed bumps, etc were a bit of a pain but I was soon at the dismount line.

On the bike I had a gel every 20 minutes except at hours 1, 3 and 5. The gels on 3:20, 4:20, 5:20 and 5:40 were guarana gels. A total of 15 gels and 3 bars on the bike. I went through around 2 bottles per hour of water on the bike also.
http://connect.garmin.com/activity/119120291

T2
Off the bike and stop the watch. 6:15, not bad at all and the legs felt great. They felt better than getting off the bike in Galway. I instantly noticed the heat though. Man it was damn hot. Racked my bike and took the Garmin off and ran to the tent. Grabbed my run bag and took off my helmet, shoes, socks and cycling jersey. A volunteer asked if I wanted some suncream so I said yes as I put my socks on. When she put it on my neck I nearly jumped out of my skin. The pain from where the wetsuit had cut me was unreal. I then noticed my heel was a little black so I put on a compeed to be safe. On with my socks, runners and hat and I was out the gap. I walked initially to let the Garmin pick up a signal. I popped an IsoGel as I walked waiting for the Garmin to kick in and started running once it did.

Run 3:53
I felt really good initially and settled in to around a 7:30 pace. As I ran the first 1km or so from transition I noticed a lot of people walking. Down the underpass and up the far side. There were the magnificent 7 roaring their heads off. A smile and a thumbs up to them and I was on my merry way to the first aid station. I decided once I got off the bike that I'd be walking every aid station. As I ran along those first couple of km I felt good but noticed my HR was very high and my throat very dry. My legs felt good though. Given the smile and enjoy it approach I decided to dial back and run off feel and HR rather than pace. I was passing lots of people that were struggling badly. I took on some water and popped one of my 3 IsoGels at the first aid station. Given how thirsty I felt I walked longer than 30 seconds to get as much water as I could in to me. This would be the case over the course of the run. Before I knew it I was back at the underpass and getting greeted by the 7. Still feeling good as I headed to the finish area.

The second lap started well but I thought my left hamstring was going to pop as I ran up the underpass. I then decided that I'd be walking up the 2 hills on the course from then on. I could see the look of horror on Orla's face as she saw me walking up the hill. That eased a bit as I started running again at the top of the hill and she ran with me for a 100m or so to see how I was. Told her I was fine apart from heavy quads and not to worry. I was still feeling good but the walks were taking longer now at each aid station. I tried some coke on this lap but it had no magic effect like people say so I stuck to the water and gels or banana after that. I was soon back at the underpass again and getting more encouragement. I had to stop running as I went down the underpass as my quads started to pop. No more walking uphill or downhill for me. Back up through the finish area and the athmosphere gave me a great lift. My quads were very tired at this stage and I was really feeling it.

Off out on to lap 3. No sign of Orla with the others when I walked down and up the underpass. I started to run/shuffle at the top of the hill and got lots of encouragement including a VAMOS, VAMOS from my smart ass brother. I asked him how Spurs got on and smiled when he told me they won. Off around the corner and O was waiting for me. How are you she ask? Quads are in bits said I as I started to walk. Keep running she says so I oblige and take a couple of jelly babies off her. Off I go and reason that I only have to run to the bridge before I can walk again. Pace is falling off badly at this stage but I make it to the bridge and walk up and down it. Short run to the aid station for some food, water and a walk. When I start going again after the aid station I decide I'm going to walk once between aid stations on this lap. Small targets and before I know it I'm 5/8's of the way around the run. Next target is the walk before the next aid station, then the aid station and a walk at the bridge before one last walk at the underpass and then I'll be 3/4's of the way there. Another chill and a realization that I'm going to finish this thing smiling as I go through the finish area for the second last time. Next time I'll get to turn left and go down the finishing straight. :cool:

As I start the final lap I get mad with myself and realise I need to run the last lap sub 50 to ensure a sub 4 marathon. HTFU Paul and get going. Time to go to my happy place and dig in. I pick up the pace and am feeling the hurt straight away but I reason it's only a 10km run - how bad? As I reach the underpass this time Orla is waiting halfway down the hill and walks and talks with me. I ask her how Finn is and how she is? The little man is fine back home. She asks how I am. I tell her to go to the finish area with the gang. I'll be there in under 50 minutes no matter what. Huge roars from the 7 and off I go. I keep an eye on my pace and ensure it doesn't go near 8 minute miles. I averaged around 7:51 to the first aid station. OK, now lets get to the turnaround point. 2.5km Paul, let's do it. It's tough going and I'm blowing hard but focusing on form and my happy place. As I hit the aid station at the turnaround I take on some water and a gel and get back running. Keep the pace sub 8. Just over 5km to go. An easy lunchtime jog over to the racecourse and back. No problem Paul. You can make it. I'm passing lots of people but struggling to see the pace as it’s dark out at the turnaround area. I just focus on my happy place and push on as best I can. I'm happy to see 7:5x on the watch for pace when I hit the streetlights. I check the time and I'm on track for sub 4. It's a far cry from my 3:15 target but I don't care. I know now I'm nearly home and I'm finishing feeling strong and smiling. I decide not to stop at the last aid station. I reckon I'll walk the bridge and pop my last IsoGel before hammering home. Oops I have to walk the underpass. Straight in to a run again and I'm hitting sub 7 min minute mile pace. Feeling great. Endorphins going 90. All the training, all the times I held abck in races over the season was more than worth it. I was flying and loving it. As I rounded the corner to hit the red carpet Orla, Laura and Caroline were there and they handed me an Irish flag. I threw it over my shoulder and pegged it around the finish area. The announcer spotted the flag and started shouting go Ireland. The grandstand was electric. I passed 4 or 5 people and finally got to turn left. Under the inflatable bridge and down the finishing straight. Arms overhead with the Irish flag and feeling like I could walk on water. What a buzz. I had done it. A look at the clock and I knew I was around 11:35 or so. Happy days. :cool: Anyone would think I had won the race.
http://connect.garmin.com/activity/119123587

Got my photo taken holding the flag overhead and then Orla and the gang came around the corner. Me smiling like a good thing and feeling on top of the world. A few photos taken and then I get my t-shirt and head to the finishers area. I arrange to meet the gang at the bike area. I can't stomach any food or fluid. Have a quick chat with a few Irish and decide I want to see my family so I slip off and get my bags and bike.
Alan and I headed back to the hotel soon after and the others got the train to Barcelona. Alan and I take the bike apart and box it. I have a shower and pack, check out of the hotel and we head for Barcelona. A drive through on the way there and before long we're at the hotel in Barcleona. The gang are wiped so we just have a chat and some munchies. I get 3 hours sleep and before long I'm in Barcelona airport having pastries and a burger for breakfast.

I'm very happy with how the race went. I was delighted with my swim. I still find it hard to believe I swam 2.4 miles. I was probably too conservative on the bike but when it's your first outing it's better to be safe than sorry. I had planned on running faster, but in those conditions I reckon I would have died a death on lap 2 if I kept going at 7:30 pace. I was happy to have the sense to listen to my body and adapt on the go. I'd highly recommend the event and I'd definitely do it again. Yes, I will go long again and no matter what happens, I'll always have a positive first IM to reflect on. Yes, I'm still smiling. :cool:

Gibbo.