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.