Hawaii Ironman 2013 Race Report

I finished the 2013 Ironman World Championships - the Hawaiian Ironman! 

That's what I went there to do and in doing so gained a greater respect for all Kona finishers. It's the ultimate. Here I was thinking I'd done Ironman Melbourne, I can do this. Well "this" is a whole new ball game. I reached my limit, my capacity, my ability. The hot and humid conditions taught me a lesson in performance. It made me realise how "green" I really am when it comes to endurance sports. But I got there!

So here is the race report. In all my blogs I've told it how it is. I have always tried to capture exactly how I was feeling during the week. This race report is the same. I've written exactly what was happening and what was going through my mind. The up's and down's and the confusion (was I doing well or wasn't I?). The italics are my actual thoughts at that time in the race. Some of the questions I asked myself may appear strange but that's exactly what I was thinking at that time. I've made references to people all of whom are great athletes. I've included clarifications where I thought appropriate.

This is how the race unfolded. Enjoy...

Fluid Movements Team Hawaii 2013. L-R Coach Sean Foster, Henry Polk, Ralph Glatz, Steve Guy, me and Red Bear

The gear & nutrition

THE START

I positioned myself well for the swim. I entered the water early straight after the pro start. Wanted to get up front which I did, I was on the second row with only one person in front and about 20m off the side of the pier. The first buoy was right in front. Getting an early position resulted in a long time treading water - about 20 minutes. No problem, egg beater kick and move the arms. As 7am approached it became really compacted. I kept kicking and swinging my arms. This was my spot, come too close you'll get kicked or elbowed. 

Mike Reilly was on the pier. A camera man was scuba diving below me. The Hawaiian drums were beating on the shore. The whole scene gave me goose bumps. I was finally on the start line. Then the treading water became more fierce and people started looking around anxiously. I looked at my watch - 6:59am....tick....tick....tick.....

BOOM! Off went the cannon. The 2013 Ironman World Championships was underway. 

SWIM

A great start, I was off like a rocket. It was brutal with arms and legs everywhere. Not just a slap and a hit, this was war. Those who stopped swimming were swum right over and left behind. My game plan was to be the aggressor. I felt confident and strong and earned my place to be in that pack. This line is mine, YOU move!

I swam hard but it was very congested. They were all great swimmers but I just kept turning the arms. It's amazing how much leverage you get when your forearm comes across someone's shoulder! I held a great line swimming right against the buoys all the way out. 

The swim followed the coast to the turn around point which was the Body Glove yacht. It was congested all the way out then got wild around the yacht. I looked up at the people looking down at me - a "pinch me" moment - I'm in Kailua Bay doing the Hawaiian Ironman and I'm at the half way point in the swim. I felt great. 

It felt a little more choppy on the way back. I found some space and it was nice to get clean water, until I realised it was because I was off course. Whoops, time to get back on line and swim toward the antennae tower on the coast. Got back to the buoys, back on line and back with the pack. There was a bit more nudging going on when a swimmer took a dislike to my 'far superior' swimming technique. I think I nudged him away to get some space. He grabbed the back of my shark suit in an attempt to pull me back, too far buddy! I stopped, turned around and raise my fist ready to take this swim to the next level. Ahhhh, cramp in the hamstring! Straighten...all good. He let go and mumbled some incomprehensible jibber. "You're a fuckin' idiot!" was my parting comment in true Aussie fashion. I kept going with an extra shot of adrenalin courtesy of the mid swim confrontation. 

The swim into shore was great. I wasn't feeling spent like at the end of previous open water swims. I put on a final hard push past the pier / transition area toward the swim exit. Saw the familiar coral, hand touched the sand and I was up. Waited for the normal dizziness to hit...nothing! Took a few steps, I felt great. Checked the Garmin - 1:03. Wanted to get 1:05 so had a great swim. Right then I thought this was going to be my day. Ran up the wobbly stairs and into transition. 

Out of the water...check the Garmin!

Then up the wobbly steps. "Wow! They look exactly like they do on You Tube!"

T1

Grabbed my gear bag, people everywhere but the volunteers were great. They ushered me to a chair and started handing me my gear. I messed around a bit getting my gear on, found myself chatting with the volunteer. Then had to wait what felt like an eternity for sunscreen. Found the bike, ran to the mount line and I was off smiling all the way. Made sure the helmet was on straight - Did Ironman Melbourne with the helmet on crooked the whole time, want to look sharp for the photos this time!

A slow transition - 05:14. That's ok, I'll catch it on the bike! All's good!

RIDE

It was a fairly technical first part of the bike course as we went through town. I held it together with nothing fancy. The crowd was screaming which elevated my heart rate so was trying to get it down. This is amazing! I'm here, I'm actually here!!! Second time through the "hot corner" I turned left down the Kuakini Hwy and saw the family. They were yelling and waving in their Ironman supporter tee shirts. I gave a thumbs up as I went by. Then saw the Coombes. Did the "out and back" and it was back to the hot corner. Gave the family another wave then it was up Palani and onto the Queen K Hwy. Time to churn and burn. I latched onto some good riders and away I went. 

Support Crew - Lauren & Stirling (with Aussie flags, cow bell and iphone)

John & Bronwyn - the in-laws

We had the wind behind us on the way out. It was good riding. I was pushing hard and my heart rate was high (+85% MHR). It felt like I'd latched onto a fast group and I was making good time. Kept the heart rate up until Wiakoloa (50km mark) then backed it off over the rolling section. Took it slow up the hill then hard down - that was the race plan. 

Kept what felt like a good strong pace all the way until the turn to the climb to Hawi. This was hard. I'd been taking water at every aid station and splashing it over me. The sun was out and it was hot. Up the hill there were no aid stations and my pace was slow. Really started feeling the heat here. Was being passed by a lot of riders. Just had to get over the steep sections and catch them all on the down hill. No problem.

The Queen K Hwy

The turn around at Hawi was awesome, a great milestone. My thoughts at this point was I was hot and exhausted but this is Kona. Everyone is hot and exhausted. I hadn't seen Ralph pass me nor had I seen Henry or Steve near the turn around at Hawi. 

Maybe I was first out of the water? 
Had I held Ralph off?
Maybe after a great swim I was having an epic ride? 
But I feel like shit! 
And I'm getting passed.
Forget it! Time to power back down the hill. 

Away I went, time to chase down all those 'celery sticks' that passed me up the climb. I pushed hard, but not for long, I was tired and hot. Couldn't get the pace I needed to catch those riders and get back with a fast group. It was almost a full head wind down. Found myself resting down the hill. 

Turned the corner at the bottom and tackled the steep kicker to the Queen K. Was passed by a few more riders before turning onto the Queen K and back into the head wind. 

Was really struggling at this point. Checked my average heart rate - it was 86% MHR average for the ride so far - I'd covered 128km. I was cooked and spending less time in the aero. Still grabbed water splashing it over myself to keep cool. Started salt tablets and even took on some early coke from the aid stations. I was still pushing as hard as I could. It was tough but thought to myself again:

I haven't seen Ralph, 
Maybe it's a tough day all round, 
Maybe everyone is doing it hard? 
And where's Henry and Steve, I didn't see them near the turn around? 
But I'm getting passed by riders!?!? 

A lot was going through my mind. 

[Clarification - Ralph is a faster rider and I was expecting to see him pass me on the bike course. Henry and Steve are better swimmers and I was hoping to catch them on the bike]

The lava fields. Hot!

At 150km my right leg started cramping. "Hold together, hold together!" I yelled to myself. Eased up on the fluids at the 170km mark to try and avoid a stomach ache on the run. People were still passing me, I'd catch a few back but was generally getting passed. Came into transition and handed the bike to the catcher. Said thanks then did the lap of the transition.

My time was 05:15:42 with an average 84% MHR. I rode as hard as I could, that was as fast as I could go. Thank goodness I'm off the bike!

T2

Grabbed my gear bag and found a chair. A volunteer said "you look hot, would you like an ice towel?"...... "Yes please!" He gave me a cold towel from the ice bucket. That was awesome, I squeezed the water all over me as I groaned "aaahhhhh." I just wanted to stay there...but I had a run to do. Shoes on and I took off...without my number belt. The volunteer called me back. "They get up set if you don't have this" he said.  

Another slow transition - 05:50. But the ice towel was sooooooo nice!

RUN
Out of transition I had the biggest smile on my face. My name was called over the speakers - "Let's hear it for Dale Martin from Box Hill South in Australia as he starts the run." I waved my arms. The crowd was great, information overload. This is why I'm here! Turned the first corner onto the Kuakini Hwy and saw the family. The plan was to stop at every opportunity during the run and thank my family. So that's what I did, stopped and hugged Lauren and Stirling. Stirling said "yuck you're all sweaty" and pushed me away. I laughed. Lauren said "no it's just water." He gave me a little hug. Satisfied I kept running giving a wave to John and Bronwyn my mother and father in-law. I felt great, my pace was fast.....

Just out of T2 - Running to the family for the first time.

...Until I turned the next corner and the adrenaline wore off. I started getting stomach cramps and the hamstrings and hip flexors were giving me trouble. My pace dropped right back. Turned onto Ali'i Drive and really did not feel good, I was down to what felt like a shuffle. But that's ok, I always feel bad straight off the bike, just have to push through the the first 20 minutes. Still had no idea where I was in relation to the other Fluid athletes. Hadn't seen anyone. I'm feeling crap but maybe I'm doing ok (trying to remain positive). Again, this is Hawaii, maybe everyone feels this way....then I saw the first familiar face - Diana Simpson from New Zealand. Diana was on the Wangaratta training camp. This totally confused me. All sorts of questions went through my mind:

Why is Diana here?

Was she in an earlier wave? 

There's only one wave.

She must have had an epic bike leg.

Why am I here?

I road a hard bike leg...it must have been good!

Or maybe it wasn't???

[Clarification - Diana is an amazing athlete, I just didn't expect to see her straight off the bike, this being my strongest leg]

This was a defining moment in the race - the point at which I finally knew I was having a really tough day. Right then I knew my bike leg (strongest leg) wasn't so great and my running wasn't going so well. A huge kick in the guts. 

The day before the race I met with Sean Foster to discuss the race plan. One thing he said was "...when you start to feel tired, ask yourself if you are really going hard."  

Am I really going hard? 
I thought I was. 
My heart rate says I am. 
Time to push harder! 

I picked up the pace. It was awful, kept going to the first aid station. Then had to stop and walk.

What's going on? 

What's wrong with me? 

Ice, water, sponges for the body and coke to drink. Walked right through the aid station and beyond. It wasn't hot by Kona standards but I was struggling with the heat and humidity. Started running again totally demoralised. Saw Peter and Jo Coombe, Sean Foster and Jan Dean. Picked up the pace as I went by and gave a wave. It's always good to see a familiar face. My thoughts at this point....they know I'm going shit. 

By now I was just trying to make it (running) to the aid stations. I'd get there and walk through taking on everything to cool me down. I couldn't start running straight away, I was even walking beyond. Saw Steve Guy running back the other way - he was flying! Reached the turn around point on Ali'i Drive and made my way back. Was passed by Travis Tremayne and saw Red Bear. Great to see some more familiar faces. By the time I reached the family again I was shattered, totally exhausted, my stomach was hurting and the legs were cramping and in pain. I didn't want to continue but there was no way I wasn't going to finish. The look of concern on Lauren's face said it all. She knew I was under stress. I couldn't even put on a brave face for the camera. I said "I just want to get through it." She replied "you're doing real well you just need to finish. Don't push yourself too hard." I ran off, I was now on my own and thinking I have run 16km, still 26km to go. That's a long way. 

16km down, 26km to go. A low point in the race.

Started running up the Palani Rd hill, then had to stop and walk. This felt like the walk of shame. The crowd was right there cheering me on. Aussies were saying "c'mon, don't walk." I was embarrassed and actually felt ashamed. But there was nothing I could do. I just couldn't run up that hill. 

Got to the top, turned onto the Queen K and started running again. Aid station to aid station. I liked the fact there was no crowd, no one to see me when I was walking. Murray Brady passed me, we both smiled and said g'day. 

After a few aid stations I looked at my watch. I was at the 24km mark. I thought to myself stop being a soft cock! C'mon and run this thing! I gotta catch Trav! (Travis Tremayne) So I pushed myself and ran as hard as I could. I wanted to start catching up some lost ground. But I couldn't keep it up. My legs and stomach were cramping. At this stage my stomach was sore to touch. My mind said go but my body said no. Had to stop and walk. 

It was only until I turned off the Queen K and headed towards the Energy Lab that I finally saw Ralph. I must not have seen him pass me on the bike. He ran across the road and gave a high five saying "keep it up, we're here, we're doing Kona...." Yes we are! We are doing Kona! I turned at the Energy Lab, wow! Red Bear passed me as I walked through the aid station. 

As I ran up toward the Queen K I looked around. I'm in Kona doing the World Championships. I thought of Mum and Dad, my brother and his girlfriend who are having a baby, my brother in-law and sister in-law who are also about to have a baby, and Lauren and Stirling. Then nothing else mattered. I had tears in my eyes. The race time will be what it will be, there will be no PB's today, time to start enjoying the moment and taking it all in. This lifted the spirit and was probably my second defining moment in the race - enjoy it and remember it. 

My memories on the run are a little hazy up until here. From this point I sucked it all in.

Crossing paths with Aussie Mirinda Carfrae who went on to be the first female over the line and have the fastest run time beating all the men. According to Facebook I was "checking her out."

As I approached the next aid station I couldn't believe what I was hearing - they were playing Australian Crawl's Land Down Under! It was awesome! I zipped up my singlet and danced through the aid station (sort of). The aid station crew danced with me. Now I was back on the Queen K and had been leap frogging with a Canadian athlete named Lyndsay. We'd have a chat as we passed each other as we were both doing a run / walk (we weren't literally doing the leap frog). By now I just wanted to make it to the finish before dark. I didn't want a finisher photo with glow sticks hanging off me. They'd started serving soup at the aid stations - not a good sign. 

Ali'i Drive just before the finish chute.

Turned off the Queen K into Palani Rd for the final 2km. I'm there! Ran through the last aid station (this was the only aid station I ran through in the entire marathon). The crowd was awesome. Turned the corner into Ali'i Drive and headed for the finish line. Saw the family, stopped to say I loved them, just long enough to let it all soak in. Then ran to the finish chute with high five's all the way. As I approached I heard Mike Reilly say "Dale Martin from Box Hill South in Australia, YOU ARE AN IRONMAN!" Yes I am!

The greatest finish line in the world! What a moment. I've made it! I just finished the pinnacle event in triathlon!

A run time of 04:23:41.

Total time of 10:54:24.

Lindsay the Canadian finished just ahead of me. We gave each other a hug over the line. 

It was over. No glow sticks required :)

THE RECOVERY AREA

I had mixed emotions in the athlete's recovery area. I initially felt a sense of failure. I'd finished but not how I wanted to. I'd trained hard and put in a really long campaign. I was the strongest I had ever been but the conditions beat me on the day....But that's Kona, that's why it's the World Championships. It's tough and I finished it. That's all that matters and no one can take that away from me.

A successful day out and memories that will be with me forever!

THANK-YOU
I need to thank the following people:

Sean Foster for his awesome coaching. Would not have made it to the start line at Kona if it wasn't for him. He gave me this once in a lifetime opportunity.

Steve "Stryker" Davis for all the early run training I so desperately needed. 

Ben Street for the swim training I also desperately needed. The swim was my best leg in Kona!

Richard Squires for keeping the body in shape with his sports massage. 

Brodie Gardner and Kate Shultz from Intune Sports for the lactate testing and heat acclimatisation training. I'd hate to think of what could have happened to my race if I didn't do that heat training. 

The Fluid Movement athletes - All of you that I trained with during this campaign. You all kept me honest during those hard sessions. 

Team Kona - Ralph Glatz, Red Bear, Henry Polk and Steve Guy. Great training with you and sharing the course on race day. We made it!

Mum and Dad who were an inspiration all the way. 

John and Bronwyn for travelling to Kona and beyond and for dealing with all the "Ironman stuff."

My wife Lauren - Thanks for putting up with me along with all the training and everything that goes with it. When I said I need to train you accepted it. We had some tough times but we got there. I owe this finish to you. 

My son Stirling - You told me I'm always out training. You gave me a sad face when I went on a training camp. I'll now be home on the weekends!

It's now rest time.

But do I have unfinished business at Kona?

Kona - Race Day Tomorrow!

Well this is it. It's the day before THE race.

I don't feel like writing much today and have been busy responding to emails, text messages and Facebook messages that have been awesome. Thanks all.

I wrote parts of this blog earlier in the week which have more detail than today's stuff. Sorry, it is what it is and just don't feel like thinking about too much right now. It's 5:30pm and I've eaten my final carb loading dinner.

The bike and gear are checked in and I've had my one on one tour of the transition from the volunteer - walking the bike into transition brought a tear to my eye. Had to apologise to the volunteer because I couldn't talk. Saw Pete Jacobs with his gear bag.  

Today has been slow. Just taking it easy. Saw Sean Foster first thing to go through the final race plan. Thanks Sean, can't begin to tell you how this has changed my life.

Thanks for all the positive feedback and smart ass comments on the blog entries. I've never taken it too seriously and really enjoyed writing it. I look forward to reading it in the future when I look back.

We've all done so much to train for this one race. Is it really worth it? Let's see tomorrow. I've trained and the body is in better shape than ever. Just want to do it. This is the real deal!

What more can i say? Time to step up to the plate and face Kona.

My next blog will be a race report. See you on the other side.



The week that was:

FM athletes with Ironman royalty

Official swim start

Parade of nations

The team. Wish you all a great race, thanks boys.

The undie run

Team Martin

The guns

Gear ready to go

The finish line under construction

Damn, my plans for an epic finish have been ruined!

Athlete's wall

The team on our last ride:

Me

Ralph

Red Bear

Steve Guy

Henry Polk

Tuesday (Wrote this earlier in the week)

A 50 minute run was on the menu today. As we had plans to travel north up the coast I hit the pavement at 6am, nice and cool(ish). Rand down the Queen K to Palani then followed the run course down Ali'i Drive. Saw Henry Polk on the way back and ran with him for a bit. Ran with the new Rudy Noyz sunnies which are awesome. Also took the fuel belt filled with Endura to keep the hydration right up there. 

We then headed off to Harpuna Beach which has previously won the "best beach in the US". It was great. Nice sandy beach with hardly anyone there. Had a fish taco for lunch from the local store then bought some fresh fish to cook on the BBQ. Took the opportunity to do a recon toward Hawi which is the bike turn around point. That's a challenging part of the course!  Lots of riders out that day and lots of people taking photos. 

Parade of Nations was on that evening. Received the Team OZ Ironman tee shirt and did the march with the 230+ other Aussie athletes. It was exciting! The family was at the swim start point waving the Australian flags and cheering. I grabbed Stirling so he could walk with me. He loved it. He waved his flag and joined the the chants - "Aussie Aussie Aussie! Oy Oy Oy!". It was great to finally meet up with the FM and other MTC boys and meet a whole heap of other athletes. I was told Australia was the second biggest nation represented here behind the US, correct?

We finished at the expo where they we handing out samples of all sorts of stuff. Stirling and I were exhausted after the short parade walk so got stuck into the energy bars and sports drink. Stirling swallowed a Powerbar "lollie" product just as the lady said "be careful, they contain caffeine!"  I looked in his mouth - empty. Snugged my shoulders at the lady and kept walking. Parenting at its finest. 15 minutes later he was on fire - singing, yelling, happy. It was great. Had to come clean with Lauren after her "...you're on fire Stirling" comment. 

Watched the kids 'dip and run' event. Watched a boy with cerebral palsy complete the event with a walking frame. Epic!!! A moment I will never forget. This defines the ironman mantra - ANYTHING IS POSSIBLE. 

Finished the day with my last beer before the race. Christine the psyco....sorry....physio messaged me on Facebook reaffirming that alcohol dehydrates the muscles...Then Lauren got stuck into me, I was out numbered, had to finally listen. Finished my last Blue Moon before the race. Looking forward to Sunday when I can reacquaint myself with bad food and drink choices again.

This is where I get slack and do the rest in point form. Sorry, just how I feel today....

Wednesday

• First up was the Australian team breakfast. Heard some great speakers
• Did our last team ride.
• Dinner with the team at the Fish Hopper.

Thursday

• Team swim
• Undie run
• Carb loading starts today - "feet up, eat up"
• Bike course recon with Sean, Ralph, Steve and Henry. Jan Dean joined us in her convertible Mustang. Steve decided he'd rather be seen in the convertible so had a lift back from Hawi with Jan. 
• Packed my gear.
• Ironman dinner.

Friday
Today - rest day. Checked the gear in. Finished this blog.


Saturday - Race Day!
To be continued.........

Kona - Race Minus 4 Days

KONA! 

How NOT to prepare for the Ironman World Championships.....

Photo - The bike arrived with the derailleur broken off the frame. LBS fixed it no problems. 

Photo - A patched tube! This is what I ran in Ironman Melbourne and Hazelwood. Must have been short of tubes. Now running new tubes. 

Photo - Sunburn from a 2hr ride run. Vitamin E cream to the rescue. 

Photo - Beer and home made fudge. This is a tropical holiday at the end of the day! Blue Moon is my favourite US beer. 

Every challenge had a solution!

The Lead Up Week So Far
Friday night arrival

After the plane was delayed 30 min we eventually left LA. We landed in Kona after a 5.5hr flight and it was raining (I thought it never rained in Kona!?!?). The bike bag arrived on the trolley up side down. We waited about 45min for the transfer vehicle then stood in the que for over an hour to get the pre organised hire car. We decided to go to the shop to pick up some breakfast and other supplies. By the time we got to bed it was past midnight Kona time which was around 4am LA time, we were shattered. 

Saturday

Woke up and had the breakfast we bought the night before - good call. 

Had my first ride on the Queen K. It was hot but the wind cooled it down a bit. It wasn't blowing very hard so it wasn't unpleasant. My first impression was there's not much to look at apart from the occasional glimpse of the ocean. It's mostly lava rock - exactly how it looks on TV. The funny thing was I wasn't overly excited about riding the Queen K. I wanted it to be a great moment but it was just another training ride (sort of but not really). Think I'm still in holiday mode. Saw Natascha Badmann out riding. 

Rode 43km avg 31.5km/hr for 1hr 21min.

 Photo - Going out for my first ride on the Queen K. 

Went for a run after which was bloody hot! The sun was out and I was pouring with sweat. When I got home I kicked the runners off and jumped straight into the pool. Then had a shower but could not stop sweating for about half an hour after. 

Ran 3.7km avg 4:36/km for 17min

Photo - Bike ride on the Queen K. 

It was BBQ chicken, beer and wine for dinner that night. 

Sunday

Met up with Henry to do a 1hr run. After trying to work out where the run course went we decided to hit the Queen K. This started with the steep run up Palani Rd which got the sweat glands going. After about 15min we had been doing what we thought was a reasonable effort. The pace check revealed we were around 5:15/km pace....this is going to be a tough marathon! It's amazing what the heat and humidity can do, add in a few little hills then its a tough run. Saw Leanda Cave out running - last year's winner. 

Run 12km avg 5:00/km for 1hr

We then went for a swim in Kailua Bay. A nice easy 900m. Water temperature was great and the water was crystal clear. Could see the reef and the fish, exactly how I pictured it. 

Photo - Run on the Queen K. 

We then packed the car and headed south to one of the reef beaches to do some snorkeling. Stirling was right into it, loved swimming with the fish. We even saw a turtle. 

For the last few weeks Stirling had a wobbly tooth that was working its way out. When he got out of the water he realised he'd lost his tooth while swimming. This then turned into an emotionally traumatic experience as he lost his first tooth in the water and did not have it for the tooth fairy. We then explained to him that the tooth fairy knew it was wobbly and knows when teeth come out. Also, the fish can help her find it and if he finds money under his pillow in the morning he will know she found it. He bought it! The next morning he was ecstatic to find US$5 under the pillow. The tooth fairy has set the bar high.

Then it was back to the house for beer, wine and hamburgers. 

Monday

Swim - 1.64km for 26min.

Saw Murray Brady at the off shore coffee boat. We chatted while sipping coffee floating in the bay 400m from the coast. So impractical but fun. Powerade are there offering free powerade and sunscreen.

 Photo - Thanks to Coach Sean Foster for the loan of the shark suit.

Photo - Kailua Bay. "No photos please!"

Photo - Swim in Kailua Bay. 

Picked up the Rudy helmet and sunnies. Will give them a test run on Wednesday's ride. We wandered down Ali'i Drive, there's more activity developing now with sponsors and advertising tents being set up. 

Had a massage that afternoon from Patricia Marianno. It hurt but was what I needed after all the travel and intermittent training. 

Then is was back to the house for beer, wine and tacos. 

Kailua Kona is now taking shape for the Ironman World Championships. 

Still feel like I'm on holiday, the event will hit me soon enough so I'll take the relaxed moments for as long as they will last. 

It's now Tuesday - Race minus 4 days!

1 Week to Kona

It's been a busy 2 weeks! Completed the last group training sessions in Melbourne and flew to the US. We've done Las Vegas & LA and have landed in Kona. So this week you are getting 2 for the price of one, I've had to combine 2 weeks in one blog. Thanks for all your 'hurry up' emails.

Kona Minus 2 Weeks 
Last Week In Melbourne (2 weeks ago)
Two weekends ago I cleaned and packed the bike. This last week was going to be a busy one so needed to get a head start. The schedule:

Heat training Monday night

Running Tuesday night

Staying at the in-laws Wednesday night

Leave for the USA Thursday morning

Monday

Monday was my final velodrome session. Given the tough Kinglake ride on Saturday we had an easier bike program but it was all about the run. With the race bike packed away I brought out the roadie. First time in 5 months, it felt strange at first but I enjoyed it. Made the 200m sprints at the velodrome fun. I forgot how nimble road bikes are. Finished the bike set then punched out the run - 30 minutes including efforts. 

Ralph and I went to Intune Sports that night for my last heat session. Brodie had the heat up to 37 degrees! It was tough. The session had us holding Ironman intensity for 40 minutes. I ramped it up from 77% to 88% max heart rate - averaged 82% overall. It felt like my head was going to explode, it was so hot!  Got through but it killed me. 

Tuesday

It was my last swim with the squad on Tuesday morning. 100's and 150's were on the menu. Wanted to give it a good go so lead out for the main sets. Thanks Richard Squires for being polite and not swimming over the top of me. By the end my arms were like jelly. Got through the main sets then Rad lead out the final sprint set. I was cooked but a satisfying morning. It was then straight up for a massage with Richard Squires. He gave the body the final straightening out. 

Then it was my final run around the Tan that afternoon. We had an easy set which was basically running to time for 60 minutes. I ran with Henry Polk and Red Bear. 

Wednesday

Last bike session at Kew Boulevard. It was a run ride run set with an increasing intensity - 20 min run followed by 2 hard laps of Kew then a 20 min run with the first 10 min hard. I arrived fashionably late so got the 'hurry up' when I rode in. The first run was ok but I knew it would be a tough morning on the bike. As soon as I got on the bike and rode onto Kew Boulevard I made a break. My theory was I'd push the pace for a long as possible then try to hang on. Didn't get too far before I was spent. Steve Guy, Brodie Gardner, Henry Polk, Andrew Maitland and Chris Rancie rode on past me, I was cooked. Pushed out the reminder solo with Ralph Glatz passing me on the second lap. Wasn't too fussed about having a struggle day on the bike. Some days are like that. I had some days like this in the weeks before Ironman Melbourne. Could have also been the road bike. Managed to do a good run set after. Averaged 3:53 pace for the 10 minute hard run. 

That's it, my last squad training session done! 

What a moment, all the hard group training sessions ended right there. 

Said good-bye to all and rode to work. 

No training that night. Just rode home after work to pack. Was so keen to get home I dropped the hammer and picked up a Strava KOM on a segment on Riversdale Rd!  Arrived home then packed. Used an entire roll of bubble wrap on the bike. We then went to the in-laws and stayed there the night. 

Thursday

Alarm went off at 4am, we packed the car and all left for the airport. Me, Lauren, Stirling and Lauren's mum and dad (John and Bronwyn) are doing the entire trip. The flight left at 9am. We checked the bike and bags in and we were off. It was Los Angeles first stop. I managed to get a 'good' sleep on the plane. It was the A380 which is much quieter then older planes and it was a turbulence free trip. Being susceptible to sinus issues I used 'frequent flier' naisel spray which Brodie Gardner put me onto. Every opportunity I stretched the legs and jogged on the spot. Even gave the legs a massage and used knee high travel socks that Lauren got me. Arrived in LAX with the legs in shape and no sickness from all the coughing and sniffing passengers. 

Photo - Flying past Hawaii! This is where I finished typing last week's blog. 

Photo - 2 tired travellers. 

We then transferred onto a flight to Las Vegas with a 2hr stop over in LAX. Stirling was great on the plane but when we arrived at LAX he turned into a monster. He had hardly any sleep on the plane and struggled with the lining up and walking, a problem when we are at the airport. By the time we arrived in Las Vegas and lined up for a taxi Stirling's tantrums sent me over the edge. I threatened to leave him at the airport...That didn't work.

We had now 'lost' a day and it was Thursday USA time. 

Thursday Again (USA Time) Las Vegas

Las Vegas - OMFG!!!! I can't believe this is the location for the Ironman 70.3 World Championships. Sport just doesn't come to mind here. They smoke indoors?!?!?! We were staying at the Cosmopolitan which has a view to the Bellagio and its massive fountain. After a 4hr snooze we headed out for dinner. Walked down Las Vegas Boulevard to Caesars Palace and had dinner at Gordon Ramsay's restaurant. The food was awesome. We tried some of the local beer - 9.1%! Stirling thought this place was unbelievable with the flashing light and  people everywhere. That was until a man dressed in a Chubacca the wookie costume scared him. Some interesting sights here. People gave us some strange looks walking a 6 year old around the casino's at midnight - we were still on Melbourne time.

Photo - The strip. 

Photo - First night in Las Vegas

Friday - Las Vegas

First thing, Lauren and I hit the gym. Lauren did some yoga while I jumped on the exercise bike for a lazy 30 min spin. Just wasn't into it. Watched the news on the screen on the bike. They showed 'the world in 90 seconds' - it only featured America. Then went into a 40 min run on the treadmill. Once again I watched the 'world news'. 

Photo - The Cosmopolitan has its own boxing ring. 

Went back up to the rooms and woke everyone up. 

We started off with breakfast at the Paris Hotel. This is where they built a replica Eifel Tower. Meals are massive in the US. We had our first taste of typical American food here. It was a lot different than the 'Gordon Ramsay' dinner. After finishing my eggs benedict (I left the massive hash brown that came with it) I help Stirling finish his French toast which came with blueberries and cream. There was no way he was going to get through it. After a morning wander down the strip we took Stirling to Circus Circus. I remembered this place when I came here with my mum and dad when I was in grade 5. 

They have all types of circus games here and you can win toys. Stirling wanted a 'minion' from Dispicable Me. After a few failed game attempts by dad (me) Stirling had a meltdown. This intern caused dad to have a meltdown. Lauren dissolved the situation by pointing out the Star Wars video game near by. Dad and Stirling's anger subsided with a common interest. As we played a few games Bronwyn (Lauren's mum) managed to haggle for a minion from a guy who'd won it. She got it for $3 meaning this guy had made a $2 profit from his $1 game and Stirling got his minion. 

Photo - $2 Fosters!?!?

We had dinner at Holsteins Shakes and Buns. I ate the 'best burger on the strip'. It was excellent, went well with a few beers. We then put Stirling to bed and Lauren and I went out for a few drinks. Dress of the night was clothes that were too small and body enhancements were everywhere. It's a sight to be seen.  We finished up with a ice cream sandwich (ice cream between two large cookies) and a bucket of lollies from the Sugar Factory. 

Slept like a log that night until.....

Kona Minus 1 Week

Saturday - Las Vegas

......5:30am alarm for a 90 min run down Las Vegas Boulevard. I expected to see a lot of disgraceful sights but it was no worse that what I would see in St Kilda or King St that time of the morning. I also saw a surprising number of other runners. I started off slow as I was taking in all the sights. Ran out to the dodgy end or town where the pawn shops and drive through wedding chapels are. I got to see a lot on foot. After a slow start I picked up the pace on the way home - Average pace 4:24.

Photo - The Grand Canal Las Vegas

Photo - A wedding chapel

That morning we visited Premium Outlets shopping complex to buy clothes. Things are much cheaper here. That afternoon we had a helicopter ride out to the Grand Canyon in Arizona. This was epic! If you ever visit Las Vegas you must do a helicopter ride to the Grand Canyon. We flew along the canyon with the walls towering above each side then landed and had sparkling wine and cheese. We flew back at dusk down the Las Vegas strip so had a great view of the lights. 

Sunday - Las Vegas & Los Angeles

Sunday we flew to LA. We had lunch and went shopping at the Beverly Centre. My view is the Beverly Centre = Chadstone and Macy's = Myer...just cheaper. The place we were staying at had complementary wine and cheese from 5-7pm so that was our pre dinner drinks. It was then dinner then an earlier night. 

Monday - LA

70 min run along Hollywood Boulevard the back down Sunset Boulevard. It didn't look all that great that time of the morning - cleaners were out and no people around. I was trying to run and read the names on the pavement stars. Average pace 4:24.

It was Universal Studios today. This place is awesome, a must do. First was the Simpson's ride, then the studios tour and then the Transformers ride. The Transformers ride was the best, the 3D visual effects were awesome. It was then the Mummy ride. We then toned it down and did the Jurassic Park water ride and got completely saturated. Everything is just mind boggling. 

Tuesday - LA

Tuesday we went up the Hollywood Hills to the Hollywood sign viewpoint. Then off to Hollywood Boulevard. It was much more exciting during the day compared to when I ran it yesterday morning. People were everywhere. Saw the pavement stars and the Chinese Theatre where the hand prints are in concrete. There was a lot of street activity. We then went to Robertson Place where there are all the big brand shops that offer valet parking (so they should when they charge $3,000+ for a hand bag). I didn't see anyone actually shopping while we were there. We had lunch at the Newsroom with paparazzi out the front waiting to photograph someone (not Kona age-groupers - I walked past several times to let him know I was there). 

After lunch I slipped in a 55min run in Beverly Hills in the warm afternoon. Ran down Santa Monica Boulevard and back through the Golden Triangle. Stopped to take the occasional picture. It was good to get a warm weather run in before landing in Hawaii. Apart from the photos the run was a bit stop start with all the streets to cross. I'm still not used to looking for cars driving on the right hand side of the road. Average pace 4:16 - Felt good and my running feels fast.

Photo - A selfie in Beverly

Wednesday & Thursday - LA 

It was Disneyland and Disneyland California Adventure Park. After taking Stirling through all the adult rides of Universal Studios he was gun shy at Disneyland. As soon as we entered into a dark building and were handed 3D glasses he wanted no part of it. We eventually regained his trust on the Star Tours ride (Star Wars theme). I think I enjoyed this just as much as Stirling...Yes I'm a Star Wars tragic.

Photo - Taking tapering too far?

No running as there was lots of walking around Disneyland. Legs felt like they'd done training. 

Photo - Breakfast in the US - Red velvet pancakes with cream and maple syrup. Meal serves are massive. 

Photo - On a ride in Radiator Springs Disneyland. 

Photo - Lauren giving here best ride face. John and I looking a cool as cucumbers. 

Friday - LA & Kona 

Flew to Kona in the afternoon from LAX. It looked like half the Ironman field was also on that flight. M Dot gear and compression socks were everywhere. 

After the last week+ of action I'm looking forward to some rest days. Not thinking about the race just yet. Need to crack the bike out and also go for a swim. It has been nice to free the mind of Ironman thoughts. 

I'm now on the big island. Time to change the mind set from holiday to Ironman World Championships.

1 week to go! Holly sh!t it's next week!!!!! 

FOCUS!