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Go long or die trying

9Crimes

First off, Thanks to everyone that responded to my plea for guidance on a long distance coach. After much research online and in the real world, I have decided to go coachless.
I will have the ear of the various coaches in my club (until they get sick of my stupid questions, at least!) and the more experienced athletes in the club are generally excellent at passing on advice etc. What answers I can't find I hope to find online (maybe from your good selves, maybe elsewhere).

My Background:
A misspent youth playing rugby and golf, followed by a decade of partying in my twenties left me with little or no athletic background before starting triathlon 2 years ago. I have slowly learnt to swim and build up my bike and run fitness peaking with a 5 and a quarter hr Dublin half iron this year.

My aims for the year (in order):
1: Enjoy the journey as much as possible - that's why we do it after all.
2: Finish Ironman Austria.
3: Finish Ironman Austria in 10:59:59 or better.

Current condition:
Ringer for the Michelin man (5ft 10 and 79kg)
After an illness in October/November which kept me out of training for nearly 4 weeks, I managed to get two weeks in late November early December before an accident in work has sidelined me again (bad ligament damage in my ankle). Physio has promised me I will be swimming and cycling before New Years Eve but refuses to commit to a date for running (which is a worry).
Needless to say I am seriously p*#%ed with preparation to date, but it can only get better.

My hopes for this training log:
1: that it motivates me,
2: that it becomes an avenue to vent,
3: that it becomes a permanent record of what happens over the next 6 months and that I can look back and realise how naive pre-ironman 9 crimes was,
4: that anyone that takes the time to read this finds it interesting and engaging.

So with that, let's go long or die trying!

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9Crimes

Monday 10th: swim - 1hr - 2.35k
400m wu
32*50 off 75sec - aim of session was to keep the same pace for each one. I managed to hit every one between 52-55sec which I am counting as a consistent pace.
12*25 off 45 every 3rd one flat out. Practice being able to change speed when needed (to get a draft when racing etc)
An enjoyable if somewhat easy session

Tuesday: run - 1hr 30min
40min z2 (5:30ish) pace
10min at half marathon pace (4:45)
10min at 10k pace (4:18)
10min at 5k pace (3:55)
20min z2 (5:45ish)
A good run, glad to have a little turn of pace when it was required, but I think with the running the problem at the moment is endurance rather than speed.

Wednesday: s&c class - 90min
Same ole weekly class

Thursday: swim - 1hr 15min
400wu
5*500 off 12min
50wd
There was supposed to be a longer warmdown but I wasted time chatting. All 500's came in under 10min (just about!). The 2min rest was an attempt to be able to maintain form. This session worried me a little, more swim endurance is needed.

Friday: run: 2hr 45min

15min wu incl a few strides
2hr 10min running z2 but upping the pace for the last 15min. Pace was slower than last week, which may be fatigue as I am at the end of a 3 week block but it worries me that it has not come on quicker. Several club mates (that i would consider comparable) training for Austria are knocking out long runs at a far quicker pace than I.

Saturday: brick - cycle 4hr 30 min, run 30min

Cycle was z2 but with a 40min effort towards the end where the pace really kicked up. Total distance 118k

Run was 30sec easy, 30 sec hard for 20min & 10min wd
First few minutes of run were hell on earth, started to settle towards the end of the 20mins though, so that was good.

Sunday: cycle - 2hr 30min

Recovery cycle, didn't even turn on garmin, just cycled & it felt liberating!

Swim: 2hr 15min
Run: 4hr 45min
Cycle: 6hr 30min
S&c: 1hr 30min
Total: 15hr

The slight optimism from last week has dissipated, while motivation has disappeared. I'm hoping it's because I'm at the end of a 3 week block and next weeks recovery week will recharge the batteries. I'm also hoping the 2 rest days next week will bring about a bump in fitness.

9Crimes

Monday 17th: Run - 1hr 31min - 16km 5:42 per km
This was supposed to be 2hr 20 min but my calf acted up. Thought I had pulled it and hobbled home. I was disgusted as I felt I was cruising and could have gone all day.

Tuesday: Rest - Physio. Calf isn't pulled, just exceedingly tight with some massive knots. got dry needling done. Needs a few days rest.

Wednesday: S&C Class 90 min. wore calf guard and took no chances

Thursday: Rest - Maintenance massage. Had this booked before Mondays incident but got the physio to give extra attention to calf.

Friday: Swim - 1Hr - 2.1k

750m race simulation warm up as:
25*6 off 40
5*100 off 2:05
2*50 off 55

50 easy then 6*200' off 3:50
100m wd

After the warm up I was moved to a faster lane so I went from leading out to drafting for the evening. Even so, the 200's were tough.

Saturday: Turbo - 1hr 10min

10min wu
6*(5min hard big ring, 3min easy small ring)
10min wd

Hadn't time for anything longer today as there was the small matter of Munster vs Sarries

Sunday: Nothing - After drowning my sorrows after the game yesterday and with a sore calf I was in no mood for this Ironman malarky and staged a one-day lightning strike.

Swim: 1hr
Run : 1hr 31min
S&C: 1hr 30min
Turbo: 1hr 10min
Total: 5hr 10min

Even for a recovery week this is too light. The major plus from the week is that the calf wasn't seriously damaged on Monday and I will be ok for next 3 weeks of heavy training.

9Crimes

Mon 24th: vo2max test, did a vo2max test earlier in year in trinity but Bernard told me it wasn't very accurate as I was only coming back from injury and to get tested again in 2-3months, so i did. Zone2 (which is what I'm interested in) has increased quite substantially, thank god!

Swim - 1hr - 2.2k
400 wu
4*(3*100 off 2:05) rest after every 3
50 easy
20*25 desc 1-4 off 40sec
50 easy
Bit tired for this session after vo2 test earlier in day but go through it

Tuesday: run - 2hr, long warm up with strides & drills etc
Main session:
10min at 1/2 marathon pace - 4:40 per km
10min at 10k pace - 4:20 per km
10min at 5k pace - 4:00 per km

Long warmdown and stretches. Did this a few weeks ago and was chased by a clubmate for the full 30mins. This week I spent the whole run on my own and despite being fitter and stronger covered nearly exactly the same distance. Amazing what competition can do!

Wednesday: s&c class 90min

Thursday: turbo - 1hr 40min
10min wu with 5*10sec sprints in 2nd 5mins
10*(5min in big ring going hard, 3min in small ring recovery)
10min wd

Great session, thoroughly enjoyed it, watched the new magnificent seven which probably helped!

Friday: swim - 1hr
750m race simulation warm up as follows:
6*25 all out off 40sec
5*100 off 2:00 fast
2*50 off 55

5*(3*50 off 55 then 100 off 2:10)

6*25 sighting drills

This was a faster lane than I'm used to but still ended up leading out for 3 off the main set. Chuffed with myself but I'm under no illusions, I still swim like a drowned cat.

Saturday:brick - cycle - 4hr 37min 130km, run. 20mins 4.22km

Kept heart rate in zone2 for nearly all the cycle, but am going to experiment with taking on more food in future, as I got a real boost when I did eat.

Run was 30sec easy, 30sec hard and I felt good for it. Might have went a bit easy on the bike, or some of this training malarkey is starting to pay off.

Sunday: turbo 90min - a rotten day and family commitments meant I only had time for this session today.

10min wu
6min as 20sec sprint, 40sec easy
3min easy
3*15min as 20sec in big gear, 10sec small gear
5min easy between each set
10min cool down

Vo2 test 1hr
Swim 2hr
Run 2hr 20min
Cycle 7hr 47
S&c 1hr 30
Total 14hr 37min

Hoping to hit 16hr this week but curtailed Sunday meant I couldn't (what are my family thinking organising stuff when I'm training!). Running is also light this week but that's just timing, loads of running in next weeks log!
Have changed roles in work too so have been commuting by bike for the last 2weeks. It's only 20min each way though so I am not including it above, still helps though, I hope!

9Crimes

Mon 1st: run - 2hr 20min - 25.12k - 5:35min per km
Zone2 all they way with last 10 hard. Pace fell off a cliff after about 1hr 40. It may have been because it was such a warm day and I had no hydration on run. Last 10min were hard but not fast as I was starting to suffer at that point.

Open Water swim: 20mins - circa600m
The annual first dip with the club & it was freezing. Slagged a guy (who shall remain nameless) off wearing booties at the beginning but in the end he had the right idea!

Tue: nothing, was supposed to do a turbo but had an unexpected 16hr day in work so that was that.

Wed: s&c class - 90min

Thur: run - 1hr 30min - 16km
10min wu
4*(1200@1/2marathon pace, 200easy, 600@1/2marathon pace, 200easy, 400@10k pace, 200 easy, 200@10k pace, 2min rest)
10min wd

This is a long session but a good 'un. It was very windy at the pologrounds in Phoenix park which affected pace at times but I think I kept it close enough throughout.

Fri: swim - 1hr - 2.1k
400wu
50 easy
3*400 with pb off 4:20
50 easy
6*50 off 60 - trying to go fast while focusing on technique rather than power
100 easy

Sat: run - 2hr 35min - 27.6km 5:39 per km
Pretty crap windy day made this harder than it should have been. Pace again dropped off after 2hr this time (even after taking water on). Went hard for last 10min again. Although tired I wasn't as fecked after this as I was Monday Arvo.

Sun: brick - cycle - 5hr 33min - 147km - 26.5kph - ascended excess of 1100m

My garmin quit in middle of ride so I took numbers from training partners gps. It was a great day for it and was quite warm. Felt comfortable for this ride and never under any real strain.

Run - 20min - 4.1km - just under 5min per km
Just a steady run off the bike and again, this was comfortable.

Cycle: 5hr 33min
Swim: 1hr 20min
Run: 6hr 45min
S&c: 1hr 30min
Total: 15hr 8min

I'm being a bit cheeky including the open water splashabout but I exclude my cycle commutes so it probably evens out!
This is the largest run volume I have ever done in a week by some margin (72.8km) so I am happy with that. Disappointed that I didn't get a session in Tuesday but what can you do.
Motivation/fear of making a fool of myself on July 2nd remains strong.

zico10

9Crimes wrote: »

The annual first dip with the club & it was freezing. Slagged a guy (who shall remain nameless) off wearing booties at the beginning but in the end he had the right idea

No problem with you naming me. I'll reveal it in my own log when the time comes. I also wore a neoprene skull cap and gloves. I'm a as soft as f*ck when it comes to cold water. I've had enough miserable experiences shivering uncontrollably after dips in the Irish Sea, to know better than braving what was also my first OW swim of the year without taking those extra precautions.

9Crimes

Mon 8th: swim - 1hr - 2.55k
400wu
17*100 off 2:10 I led out and this was still a bit too easy if I'm honest. I was hitting 1:50-1:52 every time.
9*50 desc 1-4, fast were 47sec

Tue: run - 1hr 30min
Long warmup then main set was:

10*70m uphill (a steep hill) then 1km fast on a flat route
Repeat twice and then wd

I'm not much of a hill runner and this session left my calves sore for days after.

Wed: s&c - 1hr I was late to this class tonight so only made an hour instead of usual 90min

Thur: cycle - 2hr 30min - 80km 32kph
Warmup
Main set 2*5min effort with 10min easy in between followed by 2*20min effort with 10min easy finishing with another 2*5min with 10 min easy
Cool down

Was happy to be hitting 36-38kph for the efforts.

Fri: rest

Sat: swim 50mins - 1.9k

400wu
200 with paddles
3*400 with 1min rest in between each 400
Cool down

I have lost my times for this set (my watch is dying and is starting to "forget" sessions) but I think all 400's were comfortably under 8mins.

Turbo: 1hr
10wu with 5*10sec sprints

5min big gear (effort 8/10)
3min small gear (effort 3/10)
Repeat 5 times

10min wd

Sunday: rest

Cycle: 3hr 30
Run: 1hr 30
Swim:1hr 50
S&c: 1hr
Total: 7hr 50min

In theory this was the last of a heavy week before my recovery week starts Monday, but I had a stag this weekend so I started my recovery week Friday and will finish the recovery week next Thursday instead. It's going to mess with my weekly totals for these 2 weeks, but it's planned for!

9Crimes

Mon 15th: swim - 1hr - 2.3k
Wu 400
4*(4*50 off 65, then 100 off 2:20 active recovery)
100 easy
9*50 off 70 desc 1-4
50 easy

Tue: rest

Wed: s&c class - 90min

Thur: rest - over to base2race to tweak my position on the tt. I have to say Dom is very thorough, I only wanted a small tweak but still spent 45mins on the bike making sure everything was exact.

Fri: swim - 1hr - 2.5k

400wu
500 then 1min rest
1000 then 1min rest
500 then 1min rest
100 wd

No a hug fan of endurance swim sets and didn't enjoy this. Like last week my watch forgot the session but I remember being content at averaging 1:55 for the 1k, I'm hoping to hold that pace for 3.8k assuming it's a wetsuit swim which would leave me somewhere around 1hr 12/13min coming out of the water.

Sat: brick - cycle 180km 6hr 30 min & run 5k 30min

Cycled to Carlow and back in mixed weather (poor new tt bike got destroyed in mud!) had to pop into supervalu in baltinglass to buy an extra pair of socks such was the cold!

Run was around the Phoenix park 5k in 22:39. Was pushing it a little while trying not to kill myself knowing I have a run tomorrow.

Sun: run - 2hr 15min with last 15min hard. My watch is definitely fried, it recorded the session at the time but it wasn't there later in the evening. I think I covered nearly 27k and felt good for it.

Open water swim - 1k in 20min

Just my second time in ow this year and I thought it was a bit choppy (could have just been me though, the other 2 with me didn't seem to have any issue).

Cycle: 6hr 30
Run: 2hr 45
Swim: 2hr 20
S&c: 1hr 30
Total: 13hr 5min

Start of week was recovery with heavy training kicking off again Friday.

zico10

9Crimes wrote: »

Open water swim - 1k in 20min

Just my second time in ow this year and I thought it was a bit choppy (could have just been me though, the other 2 with me didn't seem to have any issue).

It wasn't just you, it was definitely choppy. I wouldn't say I didn't have any issues either, but I've been in much worse, so you get used to days like this one. I thought you coped fine with the conditions.

9Crimes

Athy double Olympic race report

This is out of sync with my log but I wanted to get my thoughts out while they were fresh.

Time: 5hr 13min

Swim: 1hr 5min 22sec
Went in first wave with faster swimmers to get "jostled" about a bit so that if it happens in Austria I will be ready. It worked and I got knocked about a bit for the first 200-300m. The first 1100m went to plan and then I went to turn at the wrong buoy. After that my sighting deteriorated and I went to turn at the wrong buoy on the second upstream lap as well. I think this was lack of endurance and poor open water skills. I am disappointed with the time, I wanted to break the hour.

T1: 4min 24sec
A quick toilet break added 2:30 or so here.

Bike: 2hr 25min 57sec
Averaged 32.9kph and I'm happy with that. The surface for some parts was rough and several dead turns would have impacted time. This was my first time racing on heart rate and I felt fresh getting off the bike.

T2: 1min 55sec
I use real laces for anything greater than 10k so this took a bit of time to tie.

Run: 1hr 35min 57sec
Ran on heart rate again and felt fine (averaged 4:48 per km). It got a little congested at times and if you weren't on the ball you could easily have ran the wrong way at the bridge. I crossed the line and felt fine, I could have kept going if I'm honest.

Overall I am content. I wanted to go under 5hr 10min but the poor start put that goal to bed pretty quickly. Everything went to plan once I got on the bike. I am disappointed with the swim but there is nothing I can do about that now, except learn.

9Crimes

Mon 22nd: Swim - 1 hr - 2.6km

400wu
4*4*100 off 2:05 desc 1-4
100 easy
9*50 off 65 desc 1-3
50 easy

felt ok for this session. think I'm close to taking the swim up another little notch

Tue: run - 2hr

never took notes on warmup or cool down but main set was 35*30sec flat out, 30 sec easy

Wed: S&C 90min

hip flexors were very sore after tonights session

Thu: Cycle - 3hr 10min

it was a gorgeous day and I fancied a cycle up the mountains so I scrapped my planned interval session on the bike and went up the sally gap for an evening spin in the sunshine

Fri: Rest - combo of s&c class wed and cycle yesterday left the hip flexors in some sort of seized up state so I took the evening off.

Sat: turbo - 90min

10 min wu
30min in hardest gear grinding it out
10 min easy
30 min hardest gear grinding it out
10 min wd

Sun: cycle: - 60min

15min wu
30* 30sec flat out, 30 sec easy
15min wd

Had planned a run for sun evening but had a family christening so it never happened.

Swim: 1hr
Run: 2hr
S&C: 1hR 30
Bike: 5hr 40
total: 10hr 10min

Not a great week volume wise, other things got in the way and other things are more important.

9Crimes

Mon 29th: Swim - 1hr - 2.7km

wu - 6*25 off 40sec flat out, 5*100 off 1:50, 2*50 off 50sec
100 easy
5*200 off 3:45!!!!
8*100 off 1:50
50 easy

I was moved up a lane for this and drafted off the other guy for the night. Delighted to have held 3:45 for 1k. couldn't hold the pace for the last 2 or 3 100's but I didn't care, this was a successful swim.

Tue: Run - 2hr 5min

wu - 40mins, 5k jog and strides etc
main set 5*(5min at marathon pace (5:00per km), 3min at 10k pace (4:30), 2min at 5k pace (4:00))
warmdown - 35min - 3k run and stretching

Wed: Cycle - 2hrs
mainly easy with 5*2min efforts

dropped s&c in favour of a bike session as I didn't need to be sore after a tough s&c class on sat for athy.

Thur:
Cycle - 45min easy
O.W. - 40Min
Cycle 40min fast

Went for a dip in Seapoint and pushed a little on the bike home.

Fri: Rest

Sat: Athy Double Olympic - 5hr 13 min

Sun: Bike - 1hr 30min

Very easy recovery ride, had a few pints last night (my last before Austria) so it was even slower than it needed to be!

Swim: 1hr 40min
Run: 2hr 5min
Cycle: 4hr 55min
Race: 5hr 13min
Total: 13hr 53min

Main event this week was the race Saturday in Athy (report already posted). I was happy with Mondays swim session, hopefully the improvement sticks and it's not a one off.

9Crimes

Mon 5th: bike - 1hr
Felt worse today than I did yesterday, 1hr easy to flush out the legs.

Tue: run - 90mins
5k jog and activation to wu

35* (30sec flat out, 30 sec easy)

3k wd & stretching

Wed: s&c - 90mins

Thur: rest

My back is in bits, I don't know from what, had to alternate between standing and sitting in work for the day.

Fri: rest

Back still quite sore

Sat: brick cycle 180k 6hr 30min followed by run 6k 30min

Did the cycle down to Carlow into a Gail and home with it at our backs. Run was supposed to be 45min progressive but my calf got really sore after 30,ins and I had to stop.

Sun: had planned a long run but my calf is in serious trouble so i did an hour in the pool and sat on the turbo watching itu in Leeds

Swim - 1hr
400wu (7:43)
Drills 10mins
4*500 with 30 sec rest all 500's were under 9:55
Wd 5-10mins

Turbo - 2hr

10min warm up
13* (5min hard in big ring, 3min easy in small ring)
5min wd

Swim: 1hr
Run: 2hr
S&c: 1hr 30
Cycle: 9hr 30
Total: 14hr

My calf and back are very sore. Remarkably my back was fine in tt position on the bike but it's sore most of the time. I am more worried about my calf which has been affecting my running throughout the last few months.
I have not yet (and never have) cleared 30k in running and this is a serious problem.
I sit here typing this having just quit another run after 10min because of my calf. My stated goal was difficult to achieve to begin with, it's impossible now. I know I can get off the bike ok but after that all bets are off.

9Crimes

Mon 12th - nothing,went to physio with my calf and back.

Tue - cycle 40min
Just a steady spin out to 40ft

Swim - 40min - circa 2k, didn't have my watch with me, but focused on sighting, turning and keeping turnover high.

Cycle 40min
Steady spin home

Wed - 90min s&c class

Thur - run 10min
Tried out the calf. It didn't go well. Plus my back is still not right, it's not too bad in the morning but gets worse as the day goes on

Fri - nothing, physio for calf and back.

Sat - swim 60min, steady, this is about all I'm able for. I didn't measure anything, just swam steady for 20mins at a time working on steady pacing. My calf is a lot better, my back is not.

Sun - bike 2hr - 60k

10min wu
1hr 40min at race heart rate
10min wd

Back is still sore but surprisingly being in the tt position is actually ok.

Swim - open water at 40 foot.

Circa 1500m, again working on sighting and open water skills. I think I'm swimming a bit straighter.

Swim - 2hr 20
Bike - 2hr
Run - 10min
S&c - 90min
Total - 6hr

Not good, my body appears to have given up. I think the calf is ok but physio has advised not to run unless absolutely sure it's ok. As it turns out I can't run anyway because my back is f***ed.This is not how I saw the lead in going but I am going to have to just accept it and adjust my goals for the race.

MojoMaker

Have you been to a manual therapist and/or a chiro? The calf is very likely linked to the back issue, sending pressure down one side of the body and the calf responding by spasming up to protect itself from a pressure point. Some good old fashioned manipulation might work out this kink, reset everything, and the calf might realise it's not under pressure anymore and can relax.

Nothing to lose I reckon, who doesn't feel good after a bit of lovin' hands anyway

9Crimes

MojoMaker wrote: »

Have you been to a manual therapist and/or a chiro? The calf is very likely linked to the back issue, sending pressure down one side of the body and the calf responding by spasming up to protect itself from a pressure point. Some good old fashioned manipulation might work out this kink, reset everything, and the calf might realise it's not under pressure anymore and can relax.

Nothing to lose I reckon, who doesn't feel good after a bit of lovin' hands anyway

Calf is fine now, back is still bad, I have gone back to my physio from home who I rate highly, but no luck so far. I have done no training this week and even had to take a sick day from work because back was so bad.

I rate my chances of racing next week at about 50:50.

9Crimes

Mon 19th - nothing - physio worked on my back but has not got to the source of the pain

Tue - nothing, tried swimming but my right arm has zero power because of the back pain. Went to sauna instead

Wed - nothing - sauna trip again

Thur - nothing

Fri - nothing, back to physio and she got it! I had a twisted rib head ( the part of rib that connects to the spine). This caused everything in upper back to tighten. She did plenty of work on it and prescribed complete rest.

Sat - sore after physio, but today's the day I have to ship my bike and I haven't been able to test it since I got it serviced so I went out for a cheeky 1hr spin (with a heat patch on my back).
Everything is in working order (on the bike at least!) so I drop it off to wheelworx.

Sun - nothing - sauna trip

Bike - 1hr

A crap week but the relief in my back Friday when the physio found the sore spot was immense! I'm still not right but I am much better. I certainly think I will be starting next week now, so that's an improvement on this time last week.

zico10

Best of luck tomorrow. Hope everything holds together and if it doesn't, remember you still have 17 hours to finish.:)

MojoMaker

Unlucky 9Crimes, looks like the run killed it off - hope you're feeling ok regardless and will bounce back for the next one.

Remember it took zico 3 goes to make it stick

9Crimes

Monday 26th - swim 1hr

400wu
6*25 off 40, 5*100 off 2:00, 2*50 off 55
20*50 off 75 desc 1-4

Injury is a bit better so I am trying to get a feel for the water again while tapering at the same time. Had a lane to myself and the coach tailored this session for me, knowing I was racing in 6 days

Tuesday - swim 3*400
Just steady swimming trying to focus on technique

Wednesday - rest

Thursday - travel!!!

Friday - swim at race venue - circa 1k from start line over to mouth of canal where we will enter for the last 800m of the swim. Try to figure out the best lines for swimming, sighting etc. I had 4 club mates with me, 3 of whom had raced here before and were a great help.

Massage - just a bit of work to try and keep the back loose.

Cycle - 1hr ish, picked up the bike from ship my tri, and went out the first few km's of the course to make sure the bike is working etc.

Saturday - swim only about 500m and cycle about 5k to get the bike to transition.

Sunday - Race day!!

9Crimes

Ironman Austria 2017 Race Report

Background

I signed up for this a year ago the day after Ironman Austria 2016. At the time I was 2 years into triathlon and the interest in going long was starting to stir. Plenty of my clubmates were long distance racers and when a friend texted me and asked if I was interested, I thought 'why not, I have a full year to train, it will be great fun'. Skip to 6 weeks later crossing the finish line of Dublin 70.3 and I was cursing myself and my friend for getting me into this! I couldn't fathom racing twice the distance I had just raced, this was going to be tough.

I started training in earnest in January a month later than planned due to a stupid accident in work in November. Training went good for the first few months, the odd missed session due to other commitments and the odd niggle but nothing I couldn't handle.
As planned I raced Athy and while I wasn't happy with my swim, the rest of the race went well. It was the week after Athy that I first had a real problem. Having completed a long bike with my so-called friend who I had now decided was solely to blame for this hell I was living, I strained my calf on a run off the bike.
This was a setback and I couldn't run for 7-10 days. This in itself would have been manageable but during those days off running I started getting severe pains in my back (which even kept me out of work). It took several physio sessions and a lot of rest to get to the root of the problem - a twisted rib head in my spine.
Skip to the week before I race and I haven't trained consistently in 3-4 weeks - At least I won't be fatigued racing!
Even on the flight over I don't feel fully comfortable and I get a massage on the Friday to loosen out the back.
Buildup
All of a sudden it's Saturday and time to drop off the bike and gear bags. I take my time packing my run and cycle bags and take a photo of everything I am putting in, in case I start freaking out later tonight and can't remember if I have packed something or not. Less is more is my motto for transition and I follow it today only packing the bare essentials so I don't confuse myself during the race.
I meet a few clubmates in the hotel reception and we spin down to transition. The bike and helmet is checked, I have my sticker on the wrong place on my helmet (not centred enough!) so I get a replacement sticker issued. Still no word on whether the swim is wetsuit or not and that's what most of the chatter around is about.
I find my bike spot and it's a beauty, Thank you transition Gods! It's at the end of a row beside a big lamppost with a permanent sign on it. I take a photo anyway in case I want to look at it tonight and I do walkthrough, swim to bike and out, bike in to transition and run out. I will remember this bike spot until the day I die!

9Crimes

After that, it's a short bus ride back to hotel in city center, an early dinner and an early night. I am just drifting off when a clubmate out to support rings me to wish me luck, cheers for that!
I sleep quite well, considering, everybody was telling me I won't sleep a wink the night before but I get a broken 7hours.

Raceday

4am, the alarm goes off and it's raceday. The hotel (which was superb, I fully recommend it, Palais Porcia) have put on breakfast at 4am for us. There is about 12-15 racing and staying in the hotel of which 6 are clubmates. There is a nervous energy about the place. I finish breakfast, scuttle back to my room, pick up my streetwear bag (which has my wetsuit in it) and head back down to reception for our 4:50am taxi. I notice it's quite cool and overcast, I hope it stays this way all day.

We get to transition and are just in the queue in time to hear the official announcement - Wetsuits are allowed! Everyone cheers like Ray Houghton just put the ball in the English net all over again.
Into transition and I swear I could walk blindfolded to my bike. I pump up the tyres (105 on the front, 110 on the back), pack my nutrition and fill my water bottles. I walk through the change tent, drop my runners and nutrition into my runbag and walk down to the start line. Here I meet my clubmates again and we lube up and get into the wetsuits (to waist height only, to avoid overheating too soon). We stroll down to the start line together and take in the sights. Time seems to fly by and all of a sudden my biggest rival off the day 'Frodo' is getting introduced to the crowd. I take my place at the very back of the 1hr 10min swim pen with the aim to get a draft off faster swimmers. I am not the only one with this plan!

Canons boom, shouts go up and the race is on.

About 10 minutes later, after the pro's and the AGer's fast wave start and I am lining up to go. 8 athletes every 5 seconds go in Germanic efficiency into the water. My clubmate and I start 5 seconds apart and its the last I see of her on the swim (despite emerging 13 seconds apart 3.8km later!). It's about 1.25km out to the first turn and I focus on a smooth stroke, straight line and see if I can pick up a pair of feet worth following. I get a draft here and there but for never more than 75-100m. I'm swimming dead straight though which gives me great confidence.
We get to the first turn and it get's a little congested, but I have dealt with worse. I turn and head across the lake for circa 500m and I'm still swimming as straight as a line connecting two dots. I draft off a few feet again but nothing sticks. I'm not worried, I can feel I am swimming fast (for me!) and I may be on for a sub 1hr 15 if this continues.
Around the second turn we go and I'm considering a career as a pro open water swimmer (do they even exist, I wonder). It's a little more difficult to sight a straight line here as we have turned into the rising sun but it's pretty overcast so it ain't too bad (for us pro's anyway). After about 1.15km back towards shore I spot the canal entrance right where it's supposed to be - straight in front of me. It's

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here my right arm starts to weaken, I think as a result of my back problems (which were on the right upper side of my back). I continue on but I have slowed noticeably in the last 100m into the canal.
We enter the canal and it's a washing machine. Everything backs up and its a case of do what you can to get to the swim exit. People try and swim over me, but I'm kicking like a mule on cocaine (my coach would be proud!) and people quickly get the hint to stay away from this lunatic. My right arm has given up though, I can't get it through the water with an open palm so I close it into a fist and plod along as best I can.
It feels like an age but the exit finally appears and I'm out of the water.
Swim time - 1hr 17min 51seconds

All the kicking in the canal has helped eliminate any potential jelly legs. I pass a clubmate in the crowd who gets a high five for his trouble and I'm into transition. I grab bike bag, manage an average change and head out towards the bike.
Except now I'm upright I suddenly realise I need a number 1! A not so quick stop to the portaloo and I'm out of transition in an embarrassing 9mins 56seconds

Onto the bike and get the garmin going as quick as I can so I can settle into a nice heart rate. After about 2 mins it picks up my heart rate, perfect! It's quite congested the first few km's but I assure myself this will change as I am exiting the water with the masses and my stronger bike will pull me clear quickly enough. I fly along the first hour or so, executing my nutrition and pacing strategy like my life depended on it. Still no clear tarmac after 35km though and I am getting frustrated with the volume of people who appear to have purchased their tt bike the day before and are now learning how to cycle. One Aussie guy can't figure out his gears going up an incline and weaves into the middle of the road as he is looking down to see what's wrong. I take evasive action as best I can and have to go up his inside. I get a barrage of abuse for my troubles. Thanks Crocadile Dundee.
Before I know it we are on 'the big climb' for the first time. I prepare for hell, but am met with heaven. The bloody Khyber in the phoenix park is harder than this. I pace myself up it staying in my heart rate zone and am passed by a plethora of cyclists who sound like they are going up Alpe D'huez. Needless to say I soon pass them on the descent and its the last I see of them. This pattern continues on all the inclines, but I am determined to stay in the right heart rate zone despite what my male macho ego is telling me.
The last 20-30km back to town are all downhill and I average 40kph. My first lap is over and I have averaged 32.5kph excluding the first few mins when my garmin was getting going. I'm a little faster than expected but I tell myself that's ok as I might slow a little on the second lap.
The second lap is a carbon copy of the first except the crowds are thinning out a little now. I spot my clubmate that's out supporting about 10k out but he is talking the hind arse off a donkey with someone and misses me completely.
With that I'm heading back towards transition. A quick calculation in my head and I reckon I could be off the bike in under 7 hours (I am unaware of the age I spent in T1 at this point). A 4 hour marathon would see me hit my goal but deep down I know that's not possible given my lack of running. I resign

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myself to sticking to the plan for the run - heart rate all the way until 8k to go and then give it all I got.
All of a sudden I'm at the dismount line.
Bike 5hr 36minutes 31 Seconds.

Off the bike and shockingly I find my spot no problem. Again, once I'm upright and running I realise a stop for a number 1 is needed. Once that's done, I find my run bag swap my bike gear for my run gear and I'm off.
Another embarrassing time - 6min 57sec

I tentatively start the run - this is the first time in weeks I have ran. I'm constantly checking my watch to make sure I am pacing it correctly. My heart rate is fine and the pace isn't even that bad. The first few km's are around 5:40. I know from my long runs that my pace slows naturally though so I don't get excited. About an hour passes and everything is trundling along. I see a clubmate coming the opposite direction and he is bossing it (he ends up running a 3hr 2min marathon).
Soon after I pop my second gel of the run and all hell breaks loose. As soon as it hits my stomach it's coming back up and I empty my stomach into one of the rubbish bins at an aid station. This was not part of the plan. My stomach is sore now but I can still trundle along at roughly 7min per km pace. At the next aid station I try some water but that comes straight back up too. I get the same result when I try ISO, Cola, an orange slice, nothing is staying down and my stomach is getting worse. Somewhere around km 15-25 (I'm disoriented as this stage) I have to walk. Just the movement of running is causing my stomach to wretch and there is nothing in there to come up.
After about 30mins of strolling through downtown Klagenfurt my stomach has calmed down a bit and I try jogging. I can jog but I know I won't hold anything down so I resign myself to the fact that I am going to have to finish this without food or water. The last roughly 15km are hell. I push myself by repeating the line 'It's just one foot in front of the other'. Time is irrelevant now, just get to the finish.
I know I pass clubmates in the crowd cheering me on but I don't know at what point in the race this is. At last I see a sign for 40km and that brings me around a bit. I see my clubmates again and this time I acknowledge them. About 250m from the line one hands me the Irish flag. I am going to enjoy this. I briefly try figure out which way I need to carry it over my head so that it's the right way around, but that's like trying to figure out quantum mechanics and I give up. (it ends up the wrong way around). I do an airplane down the finishing shoot and cross the line.
Run 5hr 7min and 17seconds
Total 12hr 18min 32 seconds

Apre Ironman

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As soon as I cross the line I am staggering and a volunteer pretends to be my friend for 5 mins in case I collapse. I make my way to the athletes tent and bump into two clubmates, one of which I have done most of my training with. They have both smashed it. They look after me for about 20mins and I manage to eat some pizza and get my senses back. I can't figure out if I am happy that I completed an ironman or distraught that it all fell apart on the run. Typing this now, I still can't figure it out. I shouldn't really be so hard on myself. It was pointed out to me that when I joined the 3D 2.5years ago, I couldn't swim, I had never ran further than 10k and never cycled further than 60k. I suppose that's the triathlete's curse though, we are forever disappointed with ourselves.
There is one way to get over this disappointment though, do another ironman and redeem oneself............

Review

The ironman journey is one a lot of triathletes take. It's almost a right of passage, a badge of pride to be worn. Some dive straight in in their first year, others take decades to build up to it.
Having completed it, it is definitely a journey worth doing and one I will recommend to others to do.
I learnt a lot about training, nutrition and myself, more than I have learnt in years.
What would I change about my journey if I was doing it again? Quite a lot actually, but here is the 5 biggest changes I would make:

1: I would have taken natural foods only on the bike and saved the jellies/mars bars for the run
2: I would have completed a marathon before signing up for an ironman. Psychologically this played on my mind quite a lot in the months leading up to the race.
3: I would have ran more when I was tired. This is a tough one as I was trying to protect myself from injury and managing niggles at the time but I would have liked a lot more running.
4: I would have started swim training 9 months before and spent the first 3 months solely working on technique. I made a lot of gains in the pool this year some through technique, some through general fitness, but being such a weak swimmer I feel there is a lot of speed to come from technique improvements yet.
5: I would have used a coach. Again this is largely psychological, I don't think training would have been wildly different but it would have given me some comfort.

With that, that's me signing off, for the moment...............

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Apologies for all the posts, it's a long report and it wouldn't upload in one post!

NewCorkLad

As someone just starting out where you were 2.5 years ago, those posts both inspire me and terrify me.

Well done.

mossym

9Crimes wrote: »

2: I would have completed a marathon before signing up for an ironman. Psychologically this played on my mind quite a lot in the months leading up to the race.

i've two IM done still to do a stand alone marathon. not sure i'd agree with this one. the others, especially number 3, i would.

dare i suggest, given where you say you started from, that going to IM in 2.5 years was very fast? i'm sure if you took the learning you had now, applied it for a couple of years, and went again, you'd have a very different experience

9Crimes

mossym wrote: »

9Crimes wrote: »

2: I would have completed a marathon before signing up for an ironman. Psychologically this played on my mind quite a lot in the months leading up to the race.

i've two IM done still to do a stand alone marathon. not sure i'd agree with this one. the others, especially number 3, i would.

dare i suggest, given where you say you started from, that going to IM in 2.5 years was very fast? i'm sure if you took the learning you had now, applied it for a couple of years, and went again, you'd have a very different experience

I know what you mean about point 2, it wouldn't have helped physically, but I think for me it would have put my mind at ease a bit during the training.

As for doing IM too soon, there is a case for that too. I decided that I have to take the jump sometime, it may as well be with a good group of friends to help!
You learn by doing I think, so by doing an ironman now, I have learned more than I would have if I spent another year or 2 building up to doing one.
Now I can look at doing another in 1-2years with this learning experience behind me.

Neady83

I had your IM report ear marked to read 9Crimes and only got around to it during my lunch break.

Really sorry to hear how tough the run was, it took serious mental strength to keep going. You'll get through anything when you finished 26.2 miles while suffering that way.

Thanks for the report. Any ideas on what's next? DCM maybe?

9Crimes

Neady83 wrote: »

I had your IM report ear marked to read 9Crimes and only got around to it during my lunch break.

Really sorry to hear how tough the run was, it took serious mental strength to keep going. You'll get through anything when you finished 26.2 miles while suffering that way.

Thanks for the report. Any ideas on what's next? DCM maybe?

No concrete plans yet, I have a cycling holiday in the alps in September and I will decide after that what the next goal is.
I am currently torn between going long again late next year (Barca maybe) or returning to short course (I really enjoy just going out and racing every fortnight or so during the summer).
Right now, I'm just trying to motivate myself to train again by signing up to a few sprints!