3 Weeks to Kona

Total Training Duration - 21hrs 28min - Massive!

• Swim - 11.7km
• Ride - 311km
• Run - 58km

A very busy week leading up to our departure to the US. This caused the late blog which I finished typing in the plane over the ocean 5 hours from Los Angeles. Then posted it in Las Vegas using the hotel wifi. It was full training with a massive week which included strength endurance, speed work and heat acclimatisation. 4 days off was what I needed. 

I'm back!

 

The Training Week

I was back into it on Monday. It was a hard ride run session at the velodrome. Managed to get the heart rate up on the 1km efforts and maintain an average speed of +45km/hr. Followed this up with a run - 2 minutes hard 1:15 easy for 30 minutes. Got through it ok. The legs felt a bit lazy but that was probably due to the time off last week. 

That night it was back to the hot box at Intune Sports for heat acclimatisation. It was raining so by the time I rode there from the city I was saturated. This made it a hot and humid session. Thanks to Kate Shultz for driving me home that night. Would have been a treacherous ride home in the rain. 

30 degrees (photo by Intune Sports)

Woke up really dehydrated Tuesday morning. Obviously didn't drink enough after the heat training. This caused me to cramp all through swimming - feet, calves and upper legs. Had to take the tumble turns real easy in the end. Every turn came with an electric shock!

Things are real busy at work and I have a lot to get through before I leave. This resulted in missing the Tan session Tuesday night. 

Wednesday's bike session at the velodrome was strength endurance (SE). After the warm up I did 12 km at 80-85% hear rate. After a further 5km easy I was into big gear efforts 80rpm. Then it was straight into 3.5km hard 1.5 easy x 4. This final set is the killer. It was long for a mid week ride at this stage of the campaign - 2 hours all up including the ride into the city. 

I had an unscheduled sprint set on Thursday morning to the tram stop. Was late so had to run.  Still missed the tram so arrived 15 minutes late to swimming. I walked onto the pool deck while everyone was doing warm up and they were swimming butterfly. What??? I looked on the whiteboard - 8 x 100m butterfly! Took my time to put on the swim cap and adjust my goggles. Entered the water just as they finished. Was fresh enough to be a star performer that day. We did more starts and absolutely nailed the 25m sprints!

It was another "quality" run session at the Tan on Thursday night - the feared 860 loop. This is a sharp short hill section we do to raise the heart rate and strengthen the legs. It's 860 meters...So after a lap of the Tan warm up it was a hard 860 loop, then a lap of the Tan, hard 860 loop, lap of the Tan then a final hard 860 loop. The last one is a 'legs about to explode' moment. The best thing about Thursday night was the full Hawaii team was there - First time we all made it to a session. An indication of how difficult it is juggling Ironman training with 'life'. This was a great moment for me as it was the last hard run session prior to leaving for the US...and the team was there. 

The Fluid race gear arrived this week so I gave it a test run that night - all's good. Please excuse my unusual pose. The Hawaii team - Red Bear, me, Sean Foster (coach), Ralph Glatz, Steve Guy and Henry Polk at the Tan. Photo by coach Steve Davis. 

Friday's swim was the traditional 100's but with a twist. It wasn't 40, this week we did 28 at a higher intensity. Don't know what's worse - long drawn out suffering or shorter intense pain. All I know is the last set of 3 hard 100's were ugly. My arms were jelly and stroke technique was out the door. But "fire up Friday" was done for the final time. I was shattered. 

Backed it up that night with another 1 hour heat session at Intune. Once again it was raining so Lauren and Stirling picked me up. We stopped for ice cream on the way home. 

Ralph and I in the sweat box at Intune Sports. 

Saturday was destination Kinglake. Honestly, this is my least favourite ride. It's tough all the way there and tough all the way home, especially when we go via Christmas Hills. It's not a course for my 82kg body weight. But that's why it's good. It was just the Hawaii team doing Kinglake and we were all there. Even Henry Polk who was doing Kinglake for the first time. 

I was a little nervous due to the last time I rode Kinglake. It was when I was sick, I suffered big time, it wasn't pretty. This time I felt much better. It was easy out with 2 threshold reps up the climb. The first rep I followed Steve Guy's wheel until the final steep section when he and Red Bear left the rest of us. On the descent we saw a few familiar MTC faces. I lead the second rep. That was until I popped at the steep section then everyone left me. Had to finish the climb solo. We stopped at the top to refuel. I had the traditional can of Coke, boost bar and Gatorade for the water bottles. We posed for some photos then headed off to Christmas Hills. 

Team Hawaii at Kinglake (photo by Ralph)

Red Bear and Henry refuelling. Henry has bites out of both items in each hand. 

It was the usual fast descent then Ralph took up the pace. I started leading the climb up Christmas Hills and once again I was passed by Steve Guy and Red Bear. Over the hill it was time to chase. Need to catch them over the rollers before the next steep section. I caught them and did a fast pass to try and put some distance between us. This wasn't to eventuate, they got onto my wheel and there was no chance of me getting away. I tried to 'rest up' but but when we hit the next hill I was waving good buy to them again. We all met up a Kangaroo Gound to refuel and talk about how hard it was. Henry expressed his displeasure for the Kinglake ride, this might be his first and last ride at this venue!

While I'm off my king lake PB I picked up a strava PR for a segment between Christmas Hills and Kangaroo Ground over the rollers. That's what I want. I am not climbing as fast as I was 12 months ago but I'm better at time trialing. That's exactly where I want to be. I also picked up a KOM on the Lower Plenty descent. 

After the hilly ride back to Kew Boulevard we completed a 30 minute run off the bike. My final long hill ride ticked in the box. To celebrate I stopped by Wattle Park Bakery to get 2 vanilla slices and a steak and cheese pie. Also picked up a gingerbread man for Stirling and a fruit slice for Lauren. Then it was straight off to 10 pin bowling for a 6 year old birthday party. That was tough, I was exhausted. 

Due to the hard hill bike session on Saturday, Sunday's run was flat and easy on Beach Rd. Met Henry at Port Melbourne SLSC to do a 60 minute pre-run ride. Saw coach Sean changing a flat under the watchful supervision of Peter Coombe. Then it was long run time. Ran with Henry Polk, Andrew Maitland, Geoff White and 2012 Kona finisher and new dad Steve Natoli. It was an easy pace which was good for my sore legs. It was Ironman talk all the way out then baby talk all the way back. Henry and I finished off with a coffee and cold water immersion. On the way home I stopped by Aquashop to get new goggles for the race. No blue lenses left so had to get the tinted. Not ideal for my eyes but might bet better for the Hawaii sun. My eyes struggle to see with dark lenses. 

So that's it, my last long ride and long run in the bag. I can't begin to explain how happy I was to get them done. I had a personal celebration. The last month of Ironman training is strange. All of a sudden 3 months out turns into 1 month and then it's all over - hard long training all done! At the end of this week I was feeling satisfied. Satisfied that I'd done all the training I could and satisfied that I'd reached a milestone of completion. While there is still training to be done I've now completed the big ones. 

3 weeks to Kona. 

Feeling excited!

4 Weeks to Kona

Total Training Duration - 5hrs 17min

• Swim - No swimming due to illness
• Ride - 97km
• Run - 10km

REST IS BEST
Getting back to "full" training at the end of last week was cut short, coach Sean enforced some time off this week. It sometimes takes others in the know when when to say go and when to say go slow....or in this case, not go at all. While I wanted desperately to get back to training my chesty throat illness was still at the tail end. My training performance just wasn't where it should be in order to be effective. My coach and fellow athletes could see this, in the back of my mind I knew it but just wanted to train through it. Rest is best in this case, then reassess and bounce back when fully recovered.  

The Week
I pulled up a bit sore after Sunday's run at Kew Boulevard. Although it was only an easy long run the hills must have provided the additional stress and left me with some soreness (and I was not 100%). Monday morning was an easy commute on the bike to work followed by heat training at Intune Sports with Brodie & Kate. Ralph and I rode the Escape from Alcatraz bike course with the temperature around 31 degrees. The course had hills so it was a tough one. The Computrainer applied additional resistance when we reach the hills. We were holding between 235 and 260 watts. Another sweat session. 

I missed another swim session Tuesday due to an early morning meeting. Tuesday night was a solo run on the Tan. It was a lazy 10km in 48 minutes. Kept it to the lower end as I was still a bit sore from Sunday's run. Saw the Coombe's and Ryo, you're never alone running the Tan. 

Wednesday was a 20km TT at Hawthorn velodrome. Never really got into it but pushed through. Brodie Gardner passed me twice and I leap frogged with Paul Burrow. Did an ok time but didn't feel it was the best I could do at this stage of training - 20km in 28:54 average 41.5km/hr. From this Sean projected the bike split for the 180.1km Ironman as 5:01:21. I'd be happy with that at Kona!!!

Here's the comparison with some previous TT's:

• Wednesday - 20km in 28:54 average 41.5km/hr
• 30 May 13 (5 months ago) - 40km in 54:43 average 42.3km/hr
• 14 Nov 12 (10 months ago) - 20 minute TT - 14.86km average 44.5km/hr

While I was happy on the day, a review after proved I was really off my game. Evidence that I still had the tail end of my sickness.
 
Sean told me to take 3 days off to rest. He organised sports physician Karen Holzer to see me that night. She noted my sinuses were clogged, glands were up, throat had excess mucus and I potentially had sports induced asthma. Sounds bad but it's really not that bad. Karen hooked me up with some medication to help fight this off. 

MY TRAINING WEEK ENDED THERE!

Evidence of the blood test

My blood test results revealed I need to drink more (water) and my vitamin D was low. Solution - drink move and take vitamin D tablets. All sorted.  

This week's massage with Richard Squires was great. It was the only "training" I could do! Had to miss Brodie's heat acclimatisation session on Friday.

Saturday's Long Ride
As I was still resting this is guest blogger Steve Guy's account of Saturday's ride:

A sweet morning weather wise, with sun again and little wind (I now have a tan line where my shorts end!). This time Ralph decided to sit on 260w - which upped the pace a bit (I was 8 mins quicker on the clock) but had no effect on mv HR (still at 74% max av for ride). I saw Ralph's computer after the ride - he may want to disclose the figures (or not), but I can definitely say is that all you guys push out bucket loads more power than me! good luck with the re-test of LT power tomorrow Ralph.

It may have been suggested that the quicker pace was due to 'getting rid of the dead weight that Dale has become' but I wouldn't trust any sources regarding where that came from.

Anyway, that leaves 1 or 2 weeks of long rides / runs left (depending when you leave), so lets all keep safe and sensible and get to the start line.

 

Thanks Steve, you write like a seasoned blogger!

 

Team Hawaii - Ralph, Henry, Steve & Red Bear. Wish I was there for that one (photo by Ralph)

 

 

Saturday for me was sleep in, french toast with maple syrup then swimming lessons with Stirling.

Ironkid!

 

Sunday was sleep in then a day for me and Stirling. I loved it. This is what I've missed while Ironman training. This weekend is just what I needed.

 

Reading up on "trash packs" while waiting for his hot chocolate

Stirling's photography work

 

 

Strava

Received an email from Strava this week. They are creating Strava "Geo Pages": 


Geo Pages will highlight the top 5 cycling cities in the world and Melbourne has been chosen as one of them. I see that you have a great time on The Hell Ride and I was wondering if you would be willing to write a few sentences explaining why you love this segment. I want to include quotes from users once our Strava Geo Pages are launched! 

 

What? I haven't ridden Hell Ride for years! As it turns out when I last rode it on 24 December 2011 I picked up 3rd on the segment. There must have been a great tail wind that day as all the top spot riders were on the same ride. Just found out this week!

 

 

 

 

 

 

Gave the bike bag a test on the weekend (need to fold the bars down):

 

 

 

Sunday I took the opportunity to review the metrics. Here's where I'm at and the comparison:

• Weight 83.1kg. (Day of Melb Ironman 82.4kg. Melb Ironman minus 1 month 82.4kg)
• Body fat 9.2%.  (Day of Melb Ironman 9.2%. Melb Ironman minus 1 month 9.4%)
• H2O 59.2%. (Day of Melb Ironman 59.1%. Melb Ironman minus 1 month 58.7%) 
• Pulse 47bpm. (May 2013 - 50bpm. January 2013 - 56bpm)

 

 

 

That's my rest done, time to get back into it again. Let's see how Monday's velodrome sessions goes - hard ride run session - what a test!

 

 

 

1.5 weeks until we leave for the US. That's only 1 more weekend session.

27 days to race day - 12 October 2013

 

 

 

 

 

 

 

 

 

 

5 Weeks to Kona

On February 18, 1978, 15 people came to Waikiki to take on the IRONMAN challenge. Prior to racing, each received three sheets of paper with a few rules and a course description. The last page read: “Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life!”

HELL YEAH!!!! 


After a battle with sickness early in the week I'm now back into full training.


Total Training Duration - 14hrs 8min

• Swim - No swimming due to illness
• Ride - 262km
• Run - 54km

2 patchy training weeks. No swimming since Thursday last week.

Last Week's Headline Story
Last week I ran a story on triathlon's "it" couple Sam & Graham. It was Graham's account of a heroic entry into a burning building in an attempt to save its occupants. I lead with this cover story in a cheap attempt to generate more readers - like any good trash magazine would. Did it work? 

Like the 'trash mags' I too review the stats. RESULT - "6 Weeks to Kona" finished 5th out of all Kona weekly blogs. Beaten by stories like:

• The Inverloch training camp weekend.
• The day I ate 3 Krispy Kream doughnuts.
• The reader's complaint about the late blog.
• Stirling making a tin can robot.

Are these story's better? Is 5th the best they could do? Have Sam & Graham become old news? If they don't pick up their game they could be featuring in a "where are they now" special with Robert Van Winkle aka Vanilla Ice, Yahoo Serious, Nikki Webster and Chris Wood. Time to take action and re-establish your image boys. The editorial team at Just Tri-ing cannot risk running another of your stories at this time, it would be internet suicide.

Ice Ice Baby.....

Back to the stories that sell...
After being diagnosed with pharyngitis on Sunday I had Monday and Tuesday off work and off training. Had to stay out of the pool all week. Went to see a second doctor on Monday to make sure this wasn't going to turn into a secondary infection. Got the same story - viral and there's no magic pill and definitely no antibiotics. It was up to me to kill it. The solution - no talking, gargling salt water, Strepsils, washing hand all the time, shower twice a day scrubbing face and hair (head) and sleeping with the humidifier loaded with eucalyptus oil. 

I must have watched almost every Hawaii Ironman video on You Tube. Watched the last few year's races, Greg Welch's win in 1994, a full swim bike run course rundown by an American tri group, the parade of nations and finished it off with the underwear run. It feels like I've already been there. Apparently it's hot and windy.

Still found the strength while sick to be creative - made a T-Rex

Winner!

This photo won the MTC young supporters photo award this week:

It's a favourite of mine taken by Peter Elliot at this year's Geelong long course triathlon. I could hear Stirling giggling as he ran beside me. Peter picked up a $50 Aqua Shop voucher with this shot. Well done Peter!

There was also great news with more young supporters - Red Bear and Mrs Red Bear (Brenda) welcomed to the world Hugo Bear! AND - Steve Nugget Natoli and Mrs Nugget (Anna) welcomed Sophie. Congrats to you all.

Training This Week:

Sunday - Nothing
Monday - Nothing
Tuesday - Nothing
Wednesday - Back to work and decided to get back on the back on the bike . It was a strength endurance session at Kew - run ride run. Did the first 15 minute run ok, then it was on the bike for 2 hard Kew laps. I was with Steve Guy and the 2013 Fluid Movements / Melbourne Triathlon Club Time Trial Champion of the World Henry Polk. It wasn't long before we were dropped by Steve Guy. Off into the distance not to be seen again. My heart rate was skyrocketing, I was working hard but still lacking strength. Finished the hard laps with the 2013 FM/MTC TT champion of the world Henry Polk. The final 30 minute run was 15 minutes hard 15 minutes easy. I did about 6 minutes before I couldn't continue the pace. Just had to watch the 2013 FM/MTC TT champion of the world Henry Polk run off without me. Called it a day. Don't want to get sick again and only just got my voice back.  

A 'quality session' was on the menu for Thursday's run. Did the warm up lap of the Tan then 6 x 500m at 3km intensity (hard) with 2min rest between. After 3 I was fading off the back of the group. Ran 10min easy after that, then it was a solid lap of the Tan. I fell right off the pace. My HR monitor said 90% of max but I was only running at 4:15/km pace. Had to watch Red Bear and the 2013 FM/MTC TT Champion of the world Henry Polk run off without me. Yep, still not fully healthy yet. Backed off the pace a little then finished the lap. Decided to walk, not run back to the city. That was enough for one night.

Although still struggling with my health it was great to be back to training. That night I posted a thank-you onto Facebook. I was inspired by many people this week, thanks again to you all. But a big thank-you to Jo Coombe who contacted Karen Holzer while holidaying in Port Douglas. Karen responded with great advice that lead to me seeing a second doctor on Monday.

 

On Friday Ralph Glatz and I started the heat acclimatisation training at Intune Sports with Brodie Gardner and Kate Schultz. They had us starting "easy" - 1 hour session at 30 degrees C. We were on the Computrainers which measured power and stroke efficiency (among other things). It was a sweat session. Very hot and quite hard, even though we were only at around 75% of lactate threshold. It was also the first time I had pedal stroke efficiency measured. Tried to keep efficiency above 70% for those who are familiar with it. Finished absolutely drenched in sweat. The good news was I drank the right amount of fluid following Brodie's sweat rate measure. Next session is on Monday.    

The long ride on Saturday was an easy one. It was Ralph Glatz (the German precision), Steve Guy and myself. Robert Peyerl also joined us, great to ride with another 2013 Ironman Melbourne finisher. Ralph set the effort at 250 watts which worked out to be 75% max HR for me. The effort was spot on all the way. Except riding into Mornington when we came across a Tri Alliance group ride. Ralph steadily accelerated to push past the group who responded by also increasing speed. We were then nudging past 50km/hr, great pace for 250 watts! IT WAS ON! Ralph like a Leopard panzer tank unloaded blitzkrieg onto Tri Alliance. Steve and I were following up the back, not quite like a Leopard tank, we were more like a German WW2 motorcycle with the side car. I was screaming "MEDIC!!" wondering when this artillery barrage was going to finish. It only ended when we turned off to take the coastal road.  Wow, that really escalated!

Ralph v's Tri Alliance

Ralph and Steve or is it Cancellara and Contador?

After that it was back to the easy ride. In all that we came across Matty Green who was heading out for a 170km long ride. We turned at Dromana and had a steady ride home. It was nice to get back to Port Melbourne and not feel like I'd been bashed by a cricket bat. Ralph set the pace the entire way, thanks again Ralph! That's 2 weeks in a row you've towed me through a ride.

Followed that with a 30 minute run. Instead of running toward Catani Gardens I went toward the West Gate bridge. A nice change and made the run home with the wind.

Apparently I ran into the bay

There were 2 missing Hawaii athletes from Saturday's ride. Red Bear was understandably looking after his newborn. But the 2013 FM/MTC TT Champion of the world Henry Polk was noticeably absent. Is he now having closed training sessions to Kona? Sharpening up secrete bike skills to be unleashed on the Queen K? This has aroused further suspicion after his controversial win and taking of the TT title at Inverloch.  

Henry in action

It was then time to refuel

A great way to end a ride

A surprise for Stirling

I went down to Kew Boulevard to do Sunday's run and support the MTC racers - It was the MTC Duathlon. Did a 60min spin on the bike then went down to the MTC tent and joined the crew during their race warm up. Weather was perfect. When the warm up finished I started on my way leaving the racers to go to the briefing. I ran solo, but what a great place to do it, there was a race on! By the time I was back from the Chandler road turn around point I caught the last few laps of the bike course. Could see the gritting teeth and hear the deep breathing as they climbed the hills. I was even able to run beside them as they tackled the hill to Studley Part Rd heading into transition. I had a few strange looks as I ran on the duathlon course with my fuel belt eating gels.

I finished the run with a glorious run across the duathlon finish line. I stripped off the fuel belt, took off the sun glasses and raised both arms to the cheers of the crowd. By that time almost everyone racing had finished so the crowd was enormous! That's one thing in triathlon we fail to put training time into - the finish pose. A successful day out. Congratulations to all the MTC winners and place getters. A team of great performers. 


Just an easy run for me over a hilly course, 2hrs and 25km averaging 4:48/km. Much easier than the last Kew run 2 months ago - Steve Guy had us run 27km in 2hrs for an average of 4:26/km. Still not quite 100% after the week's illness but almost there. 

Again, no sign of closed session 2013 FM/MTC TT champion of the world Henry Polk.

Kew Boulevard - Pace, heart rate & hills

 
Another Week Wrapped Up!
 
After being sick early in the week I'm now back into full training.

2.5 weeks until we leave for the US. That's only 2 more weekend sessions - see you there.

 

34 days to race day - 12 October 2013. Ironman World Championships now in its 35th year.

'ANYTHING IS POSSIBLE' 

6 Weeks to Kona

Total Training Duration - 15hrs 42min

• Swim - 8km
• Ride - 280km
• Run - 43km

Race preparation has begun but a late week illness caused me to miss the Sunday long run. A disappointing way to end the week. But then there's inspiration.......


Everyday Heroes
Each week there are athletes I train with that go above and beyond in training and sometimes in everyday life. These individuals will get a mention in the blog. This week is no exception. So that those not on Facebook are not disadvantaged by missing out, I've posted a story about 'reluctant heroes' Graham & Sam - 2 of the better looking men I train with. This is Graham's account of how while out training they took the initiative to burst into a smouldering inferno and.....I'm doing it no justice, read it yourselves:
 

And to think I was worried that Graham and Sam didn't do anything this week worthy of a mention. What an epic way to bring it home! I'm sure that account is accurate in every way.


Now back to reality...
Monday's velodrome session was an easy ride following Saturday's OD run (marathon). Was great watching others train while I did an easier session. I was able to observe others training hard, see the facial expressions and appreciate the training that was going on around. Jumped on the back of the Moylan, Jones & Rancie train for a free ride. There were special comments from those working the wind trainers on the 'observation deck'. Then a slow small chain ring spin to the city while every commuter raced past. The weather was mild which continued for the rest of the week. It's nice to occasionally take it easy and enjoy the surrounds.

Monday night was massage time with Richard Squires. The muscles were tight and in need of work. It took him half an hour just to do the back of the right leg! I'm now booked in weekly to Kona. Going to need it. I've been riding the bike home from the last few massages which is not ideal. Now taking the train.

Rudy Race Kit Ordered!
My Rudy Kona race kit has been ordered. Age groupers competing at Hawaii can get a helmet and sunnies for only US$65. Decided to go the white rather than fluro:

Killer swim on Tuesday. Did the usual warm up and speed set which started off an a fast cycle time. This was wound back thank goodness. Then the main set - 10 x 200m. Sounds easy. The pace was the killer - 50m hard, 50m not quite as hard then 100m at Ironman intensity. After 3 I knew I was in trouble. Once I smashed out the first 50m hard then backed it up with the next 50m I was in struggle town for the remaining 100m. Lane 6 was in disarray. The only constant was Oliver Jones who took the lead and held pace. The rest of us jostled positions depending on the state of fatigue. Survived the 10 but only just. Lane 7 also looked to be in a state of discomfort. They were getting torn a new one by new swimmer Liv (new to the squad but obviously not new to swimming!). Lane 4 and 5 did an "awesome job" as was confirmed by Jan Dean on Facebook. That was shortly followed a confirmation the lanes 1 to 3 were equally as awesome. And lane 8 were just being their usual 'first to finish' selves. Jen looked as fresh at the end of the session as she did at the start. 

I know it's a good session when I walk out of South Yarra Sports all wobbly. 

It was great running Tuesday night. Team Hawaii had an easy 75min run due to the weekend's OD run. There was Ralph Glatz, Red Bear, Henry Polk and myself. The easy run gave us a chance to chat about training and the race - our plans, thoughts, options, nutrition, etc. Was a great run. Always good to exchange ideas. We also spoke of how shattered we were after the morning's swim. Glad I wasn't alone with that one. 

By Wednesday the easy stuff was definitely over. It was back to the velodrome for a strength endurance session followed by a hard run off the bike. Did 2hrs on the bike with increasing intensity levels eventually getting to 85-90% max heart rate range for the final 15km. By that stage the legs were fatigued but still managed to hold an average speed of 42.7km/hr for the final 15km. And when that was done it was a 30min run with the first 15min hard. Absolutely destroyed. My legs were tingling all morning at work and I was walking around like a cowboy. A really tough session. 

At the beginning of Wednesday's session 2 ducks decided to cross the velodrome. I've not seen this before. Unfortunately clipped one as I swerved to avoid a direct hit. The duck was ok. I stopped on the next lap with Peter Eliot and we saw them both waddling off. They didn't hang around, they may have thought I'd come back to finish them off!

Enjoyed some riding with David Ferrier. We yo yo'ed a bit during the final set. Then Steve Guy passed me and suggested I "put that on the blog". Well here it is Steve! Great riding and great sledging too! As too was my epic pass of you on my final lap. You must have appreciated that spectacular display of strength as I dug deep to annihilate your meager and short lived lead with a final epic sprint...and then continued to increase the lead as I locked into the aero position. I didn't see you after that. Did you leave without saying good bye? Slip out the back exit while no one was watching? There's no shame in being defeated by such athleticism. 

Ok, now back to reality! I need to throw it out there when I can as we have Kinglake this Saturday. One of Steve Guy's favorite hunting grounds. It's going to hurt!

Thursday's swim was a another toughy. Struggled right from the start so I put myself last in the lane. Very tired but labored through. Strong starts were the theme. Foz pulled out the hose on the pool deck and gave some swimmers a cold water spray. I was given a hosing for taking too long to get back in the pool. Then it was lane ropes out and everyone together for deep water starts. The battlefield was set! Everyone had a crack. I received a good elbow to the jaw. Saw nothing but smiles at the end when we finished each start (with a few swimmers rubbing their heads where they were hit or kicked). Great training for the start in Hawaii.  

Underwater footage from the deep water start session. Sam & Graham?

It was Father's Day breakfast at the school Friday morning. Stirling and I had pancakes and strawberries. He'd been looking forward to it all week. Stirling said to the the Dads on our table that "my Dad's competing in Hawaii and we're going to Disneyland". Awesome! Had a big smile after that one. Started getting a sore throat Friday so rather than swim that night I went to bed early to rest up for Saturday's ride.

Father's Day breakfast at school

By Saturday this sore throat had become worse, I'd almost lost my voice. I had a headache and generally felt crap. A great combination for Kinglake. We had a crew of about 10 riders. It was easy out followed by 2 Kinglake climb repeats. I was on the front with Brodie for the easy part to Eltham. Had a crack holding on up the first Kinglake ascent but popped just before the final steep section. From then on it was game over for me, my lungs were on fire. I hung onto Ralph's wheel on the second climb. Then it was Christmas Hills. Stayed on the back of the pack for the ride there, then again, relied on Ralph's wheel to get me through the climb. Which I then followed all the way to Kangaroo Ground. Thanks for the tow Ralph!

It was easy back to Kew followed by a run off the bike. Could only manage 15 minutes. Breathing was laboured and lungs still burning. Drove home and went to bed. Really disappointed. 

Couldn't make Sunday's long run. Was simply wrecked and needed to recover. Incredibly frustrating so close to the event. Wanted to make these last weeks count.

But it was Father's Day! Stirling gave me an iPad mini. Great choice mate! Unfortunately I had to spend the day at home. I went to the doctor to be told what I have is viral (Pharyngitis) and there's nothing they can give me, just rest "AND DON'T TRAIN OR IT WILL TURN INTO AN INFECTION!" Marvelous.

Spent Sunday resting on the couch watching Ironman videos

Looking back I think I was feeling the early start of illness during Thursday's swim. It wasn't a hard session but I was off my game.

But good news - the bike bag arrived this week:

Scicon Aero Comfort

Next week is a new week. Need to get healthy for more weekday speed training.

3.5 weeks until we leave for the US. That's only 1 more Kinglake ride and 3 more long run sessions. Getting close.

41 days to race day - 12 October 2013.