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!