Non participation report – Ironman western Australia

Its post race day morning and Bussleton is a town littered with gel wraps and plastic cups and people cruising very slowly around town on fast bikes between long coffee stops. Race day anecdotes, sore limbs and post race treats as well as respite from all that training (until the next time) is a large part of what makes this pretty mental past time so enjoyable. So, today I’m feeling somewhat envious of those who did participate. Was I feeling envious yesterday? Well, of course it’s a great day and despite the horrific heat induced suffering that I saw on the run course whilst spectating the part of me that felt I could do a better job of it desperately wished to be involved. However even after a 3 hour ride around the area which took me out to a section of the bike route, I was totally heat-sick and my legs ached from a week of hard riding on mostly flat roads. So I was very content to stop and leisurely munch my cheese and jam sandwich without any envy of those who I saw trudging back and forth on that straight, relentlessly flat forest road with strings of gel and snot trailing behind them in the wind….

Having dropped Steven off at the race venue in time for the opening of transition at 4.30, I had time to drive back, eat breakfast and jog back up to beach in time to spend a few moments with him before the start. It was a beautiful morning, sky and sea clear both and calm and the anticipation in the atmosphere was sensational as they warmed up. I felt surprisingly excited myself, especially watching the small Pro field start …and visualizing myself amongst (behind) them. When Steven set off with the mass start 15 min later, I started my stopwatch. My estimate was that Steven would be done in just over 50min, which gave me just enough time to jog back to our place change and collect my bike and be at the bike exit to see him. I was also in time to see the leaders in the pro race leaving for the ride – and was somewhat heartened to see that there were several girls leaving after what must have been an hour or more swim time. I was slightly concerned at quite how many age groupers were out on their bikes ahead of Steven, as he’d usually post one of the fastest swims – but this is Australia and they do seem to swim well here! He came through with a low 50’s time though , which I knew he’d be happy with. Took some pictures of him getting on his bike with a little less elegance than a drunk donkey, which I knew he’d not be so happy with ;o) but certainly not as bad as some of the disasters that I’d witnessed up to that point – and that was looking at the very top end of the race!! I waited 5 minutes to see Martyn and Russell’s exits and then headed off for a bit of my own training. I had a planned route that would take me about 3.5hrs and allow me a little time watching the race where my route intersected the course. If I was lucky I’d see Steven or someone o knew pass, but knew that it was unlikely. As it happened I caught the back end of the field returning to town on the end of their first lap and then the leading male pros come past on their second. The difference in speed was comical! An Irish girl pulled over to me and asked if I was ok. ‘yes!! i’m spectating- you get going!!’ I told her…’oh I’ve had three punctures already ,I’m calling it a day’ she said, pulling to a stop beside me.. Perhaps she was a lot more used to being near the front of the race and had totally lost heart. But we were less than 3 hours into a very long day. She must have seen my look of shock horror, as she soon decided to continue for a while at least. I made a note to look out for her on the run. But unfortunately forgot.

With my ‘race timer’ running I realized that I couldn’t really afford to hang around log at my drink stop in Capel – I had 2 hours to get back to see him finish. The plan was to return to the house, drop the bike and then do my brick run to coordinate with Steven’s likely arrival into transition. As it happened that required a very rapid turn around at the house, and a faster paced run than really felt comfortable –especially with road closures diverting me away from the most direct route – and I approached the race area just in time to hear “Steven Lord from the UK” being announced in off the bike!! Fishing the camera out of my belt as I sprinted to the run exit point, I made it just in time to see him, beaming and running. He’s ridden around 4.45 – shit hot. I jogged back to the house alongside the course with my brains absolutely boiling and felt for these dudes who’d be running on a further 3, or 4, hours. Concerned marshals thinking that I’d veered a long way off course in some sort of heat stupor called me back are you racing?’ ‘ I’d be going a hell of a lot faster than this if I was racing!’ I teased.

The rest of the afternoon was based around Neil and Lorraine’s back garden, which backs onto the run course. The family come over with their Eskies of beer and food for Barbie and they sit and cheer every athlete who lops by in the burning sun. In order to get some varied photos of him, as well as surprising him by cheering appearing in unexpected places, I walked quite a lot of the course cheering and trying to sound genuinely encouraging to all the athletes that I saw. Most were pretty bad states even this early in the race and that was when, bizarrely. I wanted to be out there too! Perhaps it was because I believe myself to be a decent runner, and cope well with the heat – I found it frustrating to see so few people really running well. I felt that I wanted to help these people – and was able to at one point when a guy doubled over, screaming clutching his leg just in front of me. He clearly had very severe cramp in his hamstring and, though I know it’s not really allowed to give ‘outside assistance’ of course I had to ask if there was anything that I could do to help. He told me to massage his hamstring, which I did until it was loose enough to shake out and wished him good luck.

Meanwhile, Steven had been suffering from cramp himself, and general lack of run form due to having been out of run training for almost all of 9 months since his injury, and the age-group lead that he had at the start of run would sadly be short lived. Russell was running well, but a little off the pace required for his sub 9hr finish – though a 3:20 (ish) marathon and 9:19 race time were enough for 2nd in his age group and a Kona slot – evidence of a tough race and slow times.

Steven finish in 10hrs 14, with run of 4.30. I tell you, athletes, do not underestimate what a tough day it is for your loved ones – 12 hrs on their feet in the beating sun (or rain!) - and the waiting is the worst part of it! That final lap seemed to take an age, and really I was lucky that ‘my’ guys were all home in good time – there were still folk bravely heading out for their first lap of the run as we wheeled Steven’s bike out of transition. I was exhausted – and their support crew would be out there well into the dark, fuelled by beer and good Aussie humour, making a night of it!

Of course it was very tempting to make assumptions as to what I would have done in the race; I’m beginning to feel in decent shape again after Kona with the right amount of rest and 3 weeks good training. There really was not much strength evident in the ladies age group file– and I’m pretty sure that I’d have managed a good result as an age grouper. But that’s no longer the game – and I do need a full 3 months solid training to prepare me to race at a higher standard than that in New Zealand. So, this morning, amongst all the relaxed, tired triathletes, I head out for a 2.5hr run in the wilderness. Though I will of course be indulging in the post race beers at the awards party tonight!!

down under

i writing this from the back garden of our local hosts in Busselton, Western Australia. with large, immaculate lawns and an amount of garden furniture suggesting frequent out door socializing i can look over the neatly trimmed low hedge to the flat calm sea. between the hedge and the ocean is a shared foot.bke path which continues around the entire bay, and on the 5th December will make the route for the Ironman marathon course. which is of course our reason for being here, however this time i will just be watching. i have mixed feelings about this: aside from the small matter of an entry fee, there are many other reasons against doing a race so soon after Kona, and it is nice to be able to ease myself steadily back into 'proper' training now that we have arrived in a lovely location with great scenery and weather. but on the other hand, there is a very strong 'ironman' vibe amongst all the people that i have met so far, a definite sense of excitement and a feeling that i'm missing out on something that i really enjoy! i think it' s going to be hard come race day ( yeah, sitting here in this garden with a cold beer will be damn hard) and even more so in the days after the race, when there will be not much else spoken about, really giving it a good old rub in! i'll be a lonely soul out riding the roads that week!

But enough of the old gittery! we really have landed on our feet here. Our hosts, Neil and Lorraine - friends of Steven's mum from her china tour, but until tuesday total strangers to us - are have made us so welcome in their home, cooking for us most evenings and insisting that we keep our bikes in their drawing room (known as 'The Precious Room' - no children allowed!) rather in the garden shed, despite the white carpets! i' m gonna be finding out what they are taking and bring a large supply back for my mum - it's gotta be worth the excess baggage costs ;o)

Beyond this generous hospitality, the location of this place couldn't be better (although even in the time i've ben sitting here writing this, the sheer number of runners going up and down the bike path is beginning to irk me!). We are 2 minutes from a small but well equipped gym that i have joined, 2.5 minutes from the beach, about 15 min walk from the town centre, the pier and Goose cafe that is the habitual meeting place for most of the local triathlon club's training sessions, and 20 min walk from the swimming pools.

Russell, having been here last year for the race and arrived a week ago or whatever has introduced us to a few people and again, we have been made very welcome on the numerous activities of the local triathlon club. it really couldn't be easier - there are 3 weekly rides and 3 weekly sea swims with kayak support and if you're lucky, as we were this morning, dolphin entertainment at half time. the impression is of a very large club for a town of this size ( about 25, 000) but i think that actually its just that its a very active and social club, with a high proportion of it's members showing up for all sessions. mind you - in this environment you wouldn't really want to swim, or do much riding alone. once out of town, you can ride a long way on dead straight roads and pass nothing. no shops, homes or even much passing traffic. there is not even mobile phone reception far out of town, so aside form being boring, it's possibly a bit risky - there are wild things out there!!!

right, that's one runner too many. i gotta get up and out for my session now.

Down Time and Getting Up Again

So after the daily posts from Hawaii I expect that you’ve really been wondering what’s been going on? Down Time. Two lovely words. Much like Sun Shine, Cheese Cake, Cold Beer and Lie In.
Post Kona Steven and I had a proper holiday – our first ever that did not include bikes, fells and a room full of dirty kit, family members, friends or club mates .We had a great time in Honolulu, explored Oahu by public transport, dropped in on friend of Steven’s in San Francisco and returned to London via first class courtesy of a very generous gift from another friend Andy.
A week in London as usual was very busily spent catching up with friends and the tri club, mostly by tagging along for some casual training at the ludicrous hours that our working friends keep, errands and appointments all day then meeting for evening beverages with non –training friends. Though quite preoccupied with our departure for the southern hemisphere mid November, and the dilemmas that the extremely restrictive baggage allowances of Quantas have introduced, I was able to fit in the BTF level 1 certificate in coaching for Triathlon course over two weekends. The location of the course (Leighton buzzard) meant that I got a chance to see my dad who lives out in Herts (and dink his wife’s car!) as well as some 50 mile rides to and from London as a means of slowly getting back into motion. As it happens, despite not thinking much about training I have still found myself swim, running and mostly cycling through 20 odd hours a week – pretty surprising though I hasten to add that its been all very low intensity stuff aside from the occasional fast bit of swimming, which I find I can do when well rested and with a little additional tummy buoyancy! Still, I know that the ‘time off’ has been of benefit - yesterday I went down to Charmouth with my sister to cruise around the Endurance Life Coastal half marathon course. We agreed to run together - though she would probably kick my sorry butt in 1/2M on the road right now, it was her first experience of off road running and I’d only really started getting my run legs back and it was to be my longest run in over a month. I advised her that we should try to get a good place near the front at the start though, since its very easy to get caught up in bottle necks of runners on narrow trails, gates and styles if you are caught further back in the field. Well, the gun went and the race started up a cliff face immediately. We worked hard to stay with the front, but it was all out lung burning, quad stinging effort. Great fun .I was calling back to Lotte ‘are you still there?’ and would hear a gasping ‘yes’ for most of the ascent, but when the chance to pass into 2nd place, with a leading woman in sight I pushed on along the flats and soon lost Lotte to the race behind. She held fourth place a while, but soon decided to drop tempo and enjoy the beautiful scenery , lovely weather and new experience instead. On the other hand I was not letting up pace all, exchanging positions within the top 3 ladies for the first 3 miles or so before pulling away on a relatively long flat stretch of cliff top and pacing off some male runners around me to keep the tempo high. I just felt like I could GO. What a great, and rare feeling. Maintaining an average heartrate of 174 for over two hours(keen to keep my lead especailly after a wrong turn lost me about a minute of my margin) and finishing strong is a sign that I haven’t lost all of my fitness, my body is recovered and time to start training again. Soon. For the next week I’ll continue to enjoy a lighter load (especially after than lower extremity bashing) getting back into the gym and making final preparations for departure to Perth on Saturday.

kona race report 2009

There’s no feeling in the world like that in the transition area at 6am on Kaluia Kona pier on the morning of the Ironman World Championships. The air is alive with nerves, fear, excitement and pride. People don’t speak much. Most of us, despite being experienced Ironman racers, find ourselves unable to say much for choking on the electric tension. For me, this builds until the moment when I’m standing waist deep in the ocean, next to Steven and watching the pro race start.
I know it’s going to be a rough swim, windy and hot on the bike and hot on the run. I also know that it is a rare experience that I am sharing with 2000 or so people who, just like me, are ecstatic to be part of this prestigious and iconic day, helping, admiring and encouraging one another through the punishing race. In the few hours before the start I feel I would do anything to put it off for another day, week, month…but simultaneously cannot wait for it to begin. I’ve been preparing for it since last September and this race marks the end of my 2009 season and after 54 weeks, I’m ready for that!

There was a lot of debate during our pre race week regarding where to position ourselves at the swim start. My view – it didn;t matter – for us MOP swimmers (that’s MOP at Kona, which means 60-70min) its gonna be a frenzy, no matter what cunning tactics you think of, you can bet you’re not alone! So I just tread water in the middle and get on with it. I think I was reasonably lucky – a lot of contact, especially as we passed buoys and the crowd squeezes together, bringing us to a virtual stand –still on a few occaisions, no real hard punches pulls. I found a nice distinct pair of feet ( white calf compression sleeves) who was swimming a ta good pace and stuck on him. Occasionally I’d surge a bit for a set of feet ahead, to find him pulling along side and passing again few minutes later. From time to time we’d both separate in the crowd but he always seemed to be there just ahead if I found myself caught in a group of arm flappers and would put in a bit of work to reach him. It was a little choppy out on the water, making it a slightly slower swim in general, but I was pleased with my 1:06 (officially 1:07) swim.

The bike course starts with a fast and furious figure 8 sort of thing around town to make up a little distance on the straight out and back to Hawi, which is great fro the spectators. Hearing a very loud metallic ‘clunk’ about 2min into this loop I realized I’d lost a gas canister, leaving me with 2 tubes but only one shot of inflation. Still, no point in worrying about that now…the game is ON! I was feeling really strong, on the front of my saddle, passing people working at a comfortably hard race, flowing on the excitement. I was not the only one getting over excited as someone ahead managed to ‘endo’ on an uphill section, taking the rider behind him (and directly in front of me) down. I was thankful that I’d seem it in time to react. I was passed by a strong rider, not my age group, wearing Mark Allen kit – there was a lot of that out, and later in the day I joked to a couple of ‘his’ girls that it looked like they had a team out toady as there were 4 of them in a line! – I decided to stick with her. Soon we were out onto the Queen K, where we’d ride 33 miles out to kaliwahe, turn for Hawi, ride 18 miles uphill to the turnaround there and then return. A long, open, hot road shimmering in the heat that’s reflected off the black lava fields and exposed to the whipping crosswind that blow off the sea there. In those conditions there is certainly a big benefit in having a lot of riders around – and for us MOPers (again that’s MOP by Kona standards – those riding 5:20-30) there is continuous line of riders, usually 2 or even 3 wide due to various, legal, passing maneuver’s that are being undertaken at any given time. I saw nothing that I would consider unfair drafting, and was careful not to squeeze the gap closer than a catseye distance myslef, but certainly felt the benefit of this situation, and worked hard when necessary to draw up to the end of a fragment of this line if I ever found myself in the front or alone. I was riding well, and had motivation supplied to me by constant exchange of position between Mark Allen Online rider (not my AG) British girl (my AG, who I later discovered to be Edwina) and red Skinfit shorts (my AG) who all seemed to have more power on the flats but I as able to catch and pass on the grades. This, with the aid of caffeinated Powerbar gel sweets that had been handed out at the expo, kept me focused, working hard and enjoying the day. We had a few brief , friendly exchanges as we went by on the return….the Americans being very willing to offer a genuine ‘ good job’ or ‘ great riding’ as I passed and my typically British words of encouragement back ‘you’ve been killing me - keep it up, mate! With about 25 miles to go, now into a full fledged headwind, head hot and throbbing, shorts caked in salt I was re-passed by red skinfit, and Edwina, then Mark Allen Online ( who was the strongest of us all on the flat but seemed to be troubled by her back on the climbs) and lost sight of them. Stuck it out with my head down but 15mph, calculating what I needed to average for the final 15miles for my target 5:30 split. It was close if, when the terrain flattened the winds were less strong, as I’d tended to find whilst out training this course. Took a caffeine chocolate gel and hoped that’d provide me with some much needed sodium and pick me up to get me through. Gatorade at ever station from then on in, but remained reasonable strong judging by the fact that I was not passed by anyone who I could not re-pass within a few minutes, aside from who I assumed to be Dam Brooke of team Active instinct. Assume he must have punctured.

Hit transition after 5:32 riding. And what an atmosphere there was in town now!! The male pros were already running up the Queen K as I finished my ride and the race crowd were PUMPED. Very speedy transition with wet towels, shot of magnesium and a warning that if I needed to pee I should use the portaloo. Err…yes. Thanks. Actually I was planning to pee as I ran and how would they know. Why should they mind? was it against the rules?? Sprinting out of transition in pursuit of red Skins, Edwina, Mark Allen online and as many others as possible I gave a massive shout of ‘LETS GO!!!” to the crowed and assembled volunteers and got an awesome reaction in return. I was having a great race and this was my territory now….

The highway was lined with spectators, al pleased to see someone running so quickly and smiling as broadly as I was. The fist mile took me onto Alii drive and took 6:53. Fast, but felt good. Didn’t really feel I was pushing it, though knew that was nearly a minute faster than target pace. Yes, I’ve been here before, but, hey I’ve done plenty training and this is a key race and there is work to be done, I’m loving the support from the crowd – I’m clearly looking good and that means they’re not seeing many other grls up ahead moving at this pace. That’s what I wanted to know. My sister an mum are out on that road, telling me I’m 14th AG woman. Shit – that’s a lot, but I’m tickingthem off. Mile splits slowed to more sensible pace after the little rise on Alli drive -around 7:30’s. I’m building a cushion which I am sure I will need. The 5 miles to the turn around seems quite a long way. By about mile 8 I really need the loo and am glad of that cushion as I dive into a porta potty. I can see that I lost a place to Edwina (who I just passed, and also Nick Rose) but make it back up in a minute or two. This does feel a like an effort now though. Well, that’s what I have been expecting of this race, so dig in. Passing my sister for the second time, she tells me I’m 8th in my AG. At this point its starting to feel a bit of an effort , but I’ve been expecting this to be a hard run and dig in. Up Palini – running of course – and that gets the crowd cheering, including Jim and Gaelle. Steven is at the top, apparently turning in circles but of course he’s looking back to see me and give me a shout. I give him a hug, or try to do so without breaking my stride…its the gesture that counts. I’m proud to see him up there and know hat he’s gonna have a tough afternoon, but will get there. I feel slightly jealous of him walking and eating M&M from special needs bag. There are a lot of hills on the queen K that can really hurt a hot, weary runner with sore feet, and I feel my mood dip. I’m trying to take on fluids but without slowing down at aid stations and this, or perhaps just salt loss or deydrtaion is causing a severe stitch in my right side. I used to suffer this a lot when doing Olympic races and reminded myself of strategies for relieving it - breathing patterns and coordinating with foot strikes. Poking my abs with my fingers isn’t helping, but that’ swhat instinct is telling me to do, aside from stopping running, of course. Ahead is another girl I recognize, pass her, and another and another two in sight just up the hill. We are about mile 14. There is an aid station ahead and I cave into my body’s cry to ease off. I’m really only running about 8:30 min miles by now anyway -but I’s fast enough that I’m gaining ground on those in my line of vision. If I stop, walk, stretch and take in some fluids I know I’ll loose them , but will feel better and re catch them.

We are all suffering. I have never witnessed so many fit looking athletes, professionals included, walking back from the energy lab. The course, the heat, the competition has destroyed them…but they are smiling, happy to have given it their all – more than their all - and submit to the legendary power of this environment. I’m taking a few moments to regroup, in a sort of despair, when I see Rachel coming back down the hill on her return to the finish. She looks very strong and is in a great position. This embarrasses me sufficiently to get moving again, and happily the stitch has eased up a lot. Now its just the sore legs and feet and mental battles to contend with. I’m running at little more than an ‘easy run’ pace, but its enough that I’m moving gradually past people. Catch Edwina (who must be sick of the sight of me going back and fourth by now) in the energy lab. She looks like I feel, and I try to encourage her –as well as myself. Out of the energy lab and it’s only 10km to go. Steven has posted an electronic message for me ‘ push now!’ – that’s right – this is where I should be closing them down to the finish. Ok, lets give it a go. But the pain required to increase the pace just a little seems disproportionate to the gains I was making on an unseen quarry. I’ll leave it until I have someone in sight, I decide. Then I see Steven – ‘There’s hardly anyone ahead, this is where you have to decide now if you want it, Jo’. Yes, I want it. I’m going for it. That’s when the cramp hit my calf, and I realized that no mater how much I wanted it, or how much I’d promised myself I’d suffer for this, I simply could not run through this cramp. I could limp, and then jog and then resume my ‘easy running’ - which was about the same pace as the ‘flow’ of competitors willing themselves through those last 5 miles of the day. My mind switched from competition to reflection of the day and the feelings an comfort that awaited my just 40 minutes, then 30 minutes, then 24 minutes away…..taking in the scene, the sea the amazing support an energy from the volunteers and my sister shouting from the raod side! ‘how did u get so far out?’ I was amazed. She ran along side of me with encouragement and was even kind enough to say that she was getting tired doing so …that I was looking great and I could do it. Well, theer was no question of that, just not quite in the style that I’d hoped for as I set off 24 miles earlier all hot headed and hot heeled.

That last mile, which brings you down Palini ( owch!) and onto Alii drive is lined with crowds loudly reflecting the elation that you feel at the end of this race. My face was one huge smile – I could not help it, I thought my cheeks would cramp!! My legs even found a bit of life to run like an athlete down that shute, high fiving as I went. I’d given all that I could, managed a PB on the course, on a tough day, and I was done. I coulda, woulda, shoulda raced that run a bit smarter…but that’s easy to say. I might not have fallen apart and coulda run a 3:10 marathon. You never know, and there’s just one way to find out.

swim: 1:07.46
bike: 5:32.19
run:3:34.31
finish: 10:19.25

6th in age group.

IM HI. phew

swim- 1:07:46 pleased with this. it was a hard swim, crowded and quite a bit of surf. pretty much on target.
bike 5:32:19. was aiming for 5:30 but on the whole i feel i rode well. there were a group of girls in my age group who i was exchanging places with ( and a bit of chat) kept me honest and in good spirits, until the final 25 miles when the headwind got the better of me. i'd made a up a lot of places on teh rollers but the direct wind on flatter road was wiping me out.
run - 3:34:31. well, obviously not great. started off good - feeling super at 7 min miles or thereabouts and was about to run into 3rd place despite a portaloo stop on Alii drive ( worth it!) but mile 14 i developed terrible sticth and walked. was passed by 2 of my age group. rehydrated and recomposed i recovered to a run, but nothing faster than 8:30 place....and a lot of suffering. there was a lot of carnage out there today, you know how it is out here. i really dont think i could have done anything different at teh time. however, had i known that i was actually holding 6th , and not a podium ...it may have been different, but i refuse to think about that this evening - i was just so happy to finish!!! i really enjoyed the race and feel quite proud, though disappointing to miss a prize by so little.

steven swam and biked into 7th in AG. run walk ok for about 8 miles untill he cramped bad. spent some time horizontal on Alii drive (lucky i did not see him, or woudl have been tempted to join him) walked a bit after that, with Douglas!, and mangaed to get running again in teh end. he's pleased and tucking into massive icecream and cakes.
i needed an ice bath and a bit of a chill.

more detailed report will follow - off to go cheer te last finishers home.

Race Week Countdown: 1!

the last day before the big day. Aside from a light swim out to the Coffee boat ( and a few failed attempts to free dive about 15m for a handful of sand in exchange for a free pair of Blueseventy goggles!) and a final spin on the bike before check-in, the idea was to have a very relaxing day. Something that i’m still getting the hang of, evidently! After the questionable wisdom of the deep diving challenge, I had some very stretching good work done on my quads and glutes by the ART crew followed by a carbo based breakfast. I could not resist a final round of the expo in the hope of collecting a few more nutritional freebies – and scored some Erin Baker granola and cookies for my pre race breakfast. Stopping into Hawaiian Pedals for a chat with the guys from Oomph regarding kit sponsorship (well, you might as well ask!) I bumped into Mike and Johnny from Epic camp who are over from California for the weekend. Great to see them and I’m sure I’ll be even more glad of it tomorrow out on the run course.

Having assembled my gear bags as follows :
Pre swim – goggles, Blue seventy suit, surgical tape( against chaffing), vaseline, chip, swim cap, safety pins, spare inner tube, multi tool, cable tie, bike food and shoes and gas canisters (to be loaded up in the morning)
Bike – number belt, sunglasses, tri top (incase it’s cold!!), gel
Run -Diadora shoes, socks (both regular and compression in the end), visor, spare sunglasses ( $14 in the mall), wrist band with ibrobrofen, immodium, pils in, hairband, magnesium shot and a gel)
And stuck all the label son my biek, I took it out for a final 45 min spin on my way to be massaged.

Not quite sure how I managed it, but I took a wrong road having overshot my turn onto Alli drive and wound up doing some pretty steep climbing to recift y this as well as being in danger of being late for my massage. Not very relaxing really, however the bike was all fine, and I did get theer just in time ( albeit pretty disgustingly sweaty). The massage was wonderful, she worked on my shoulders, shins, feet and a bit on my back. Heaven. As I lay there listening to her gentle mystical chanting music, I was thinking about what a harsh contrast this was to what will be tomorrow and focused on gathering up my energy inside for what my body was about to undergo.

Gave the bike a quick clean, over the raod to drop it and bags in for their night in transition before dinner. Having been advised to deflate our tyres a little when leaving them out in the heat, I discovered that somehow the valve of my front tube was stuck right inside the rim of the wheel, fully closed. With the style of extender that I’m using (just a straight screw-over tube) I couldn’t figure how this was possible, or how to open it. Although I might have just left it like that – there was enough pressure to ride and chances of it exploding over night were slim – I would have been screwed in the event of a (slow) puncture on course so it was of with the wheel, back to the hotel and bursting the tube out to replace it with a longer valved one. All rather rushed and not the most calming experience, but far better to discover this now than later. Feel a little disconcerted having changed a tyre I would have liked to ride it in make sure it rolls ok with no bulges or whatever, but thems the breaks. Will get into transition early and have a good old fuss over it in the morning.

Hot-footed it up to Bongo Bens for an early diner with Steven, Russ, Roger and his wife, Mary who has jetted out for the weekend and managed to get my order in with theirs. Taco salad. Good fuel food, resisted adding chilli sauce!
Returned home via the superstore where I purchased my post race treats (iced coffee and German Beer) and finally back in our room with my feet up and an old Patrick Swayze movie on the box. Phew. A little pre race target setting ( based on my last race here) mental rehearsals and checklists before sweet dreams of the Queen K and Alii drive……

finally, huge thanks to everyone for all the good luck commnets, emails and texts. I'll e doing my best for you! And my own wishes for he best possible race for all my kona 09 buddies, especially Steven, Russel, Roger, Rachel, Richard, Martin, Douglas, Nick Rose and Kit
good night!

Race Week Countdown: 2

Aside from the compression sock dilemma, I’m in another over whether to bother with the HR monitor on the bike.
The last few times that I have been out doing intervals, ie noticed that my HR is rising quickly and staying about 5 beats higher for less perceived effort. I’m not using the power tap so have no absolute comparison, which is a shame. My heart’s willingness to beat faster could be down to a few factors, ruling out a medical condition, the most obvious/relevant being the heat, or the fact that I’m well rested. Though I do have HR data from my race at Lanzarote to refer to, I’m not really experienced enough to know how much to compensate for the environmental conditions, fatigue or hydration – especially on such a different type of course. So it would be folly to race by following figures that I’d expect from training in a race, this one in particular.

Scott was certainly not advising that I do so, unless I felt I needed the feedback to keep my efforts levels up. Which is certainly true of my training. However, as he said, there’ll be plenty of people out there to chase on the bike course and frankly if I need more than that for motivation out here, Ironman World Championships, Hawaii then what am I doing here in the first place?
So, I’lI race with have faith in my training, fire in my belly and joy in my heart!

After my test ride on the QR ( lovely ride, real feeling off direct response to power through the cranks, though the very much more forward position did feel a bit twitchy at first) I had a wander around the expo again to see what freebies I could pick up. Saw Chrissy Wellington signing pics of herself on a Cannondale, with that face cracking smile. Wanted a chance to say Hi and wish her luck…so went and asked for one. Felt really embarrassed doing so. Don’t know why. Guess it just all seemed a bit fake and impersonal. I bumped into Marie Repec, who I raced at Wisconsin last year. After spending the first half, or more, of the run vying with her for first place, I beat her in the end – making her the second woman in our age group to qualify for this race! She looked well and has taken on coaching by Mark Allen online this year in preparation for this race, as I have with Scott Molina. Turns out that also the girl who came 3rd in our age group at that race also now coached by him. So its gonna be Molina against Allen again! My money’s on team Carritt-Molina, of course, but the virtual Allen does have a good record of podium places here, so they’re doing something right. It was a bit weird to be making light conversation with my direct competition 2 days out from the race. Makes it all seem very serious…but in a way a boost. I’m sure she’s more trepidation than I, having been beaten by me before. I need to keep reminding myself that I’m in shape and good for it. I’ve beaten many of these girls before – and as jenny said to me in an email today, as long as I’m prepared to push myself at least as hard as they’ll be pushing I’ve nothing to fear.