Mr Grump.

After the previous week of 20 hrs, I was all geared up for another big week. Things change so quick.

Monday morning I felt great, off to work, planned on a trip to the gym that evening and a swim. As the day progressed I started to feel lethargic and legs were getting a little stiffer, not surprising considering was I had put them through the previous 2 days. Anyway, by the time I got home I was so so so grumpy. Paul had managed a 3km swim during the day and was planning an hour on the turbo to loosen his legs and remove any remaining lactic. I think I was grump cos he was feeling so well and I was suffering. Also, a bit peeved that he can get a luchtime session in, something I have never been able to do.

I decided to go and do some weights and core, didn't go to the gym, have a few weights at home so plodded upstairs and completed about 45mins.

Tuesday morning I completed my swim in the pool, mainly drills, I'm conscious that I'm not getting enough long swims in, need to rectify that. That evening I did my mid week long run, 1.30hr, 16km, about 2km slower than normal for me but I took it easy, stayed with Paul and Jenn. I needed an easy run. A lot of them have been tough lately. 

Wednesday was a speed turbo session, roughly 70mins. I enjoy these sessions, short but tough and boy do you sweat.

Thursday wasn't a good day I felt miserable, sneezing all day and running eyes, think I had a head cold, but then again it could have just been the reaction to the chlorine in the Wicklow pool, it always gives me grief. I took it easy, took some antihistamines and sneezed my way through the rest of the evening.

Friday: as I didn't get my swim in Thursday I went to the pool and knocked out 2500m, then home and completed another 45mins of weights, and then in the evening, put on my wetsuit and went down to the harbour and did approx 1500m, not bad an easy day!!

Saturday, long cycle day, getting a bit tired of these....... programme was for 6hr 15mins. We were planning on 5 laps to Kilmac and back. First 2 went fine but we were both feeling tired on lap 3. Planned to stop for a break at the end of the third loop, but Paul got a puncture and had to limp home..... I went on to Glenealy, deputy's pass and home another hour. Ended up 4.45hrs and 140km, alright but not great.

Sunday was an early start, up at 7am planned on a 3hr run. Met the guys at 8.30 and planned to do 3 laps on the Murrough. I went with the guys pace for the first lap, pace was way too fast for me so I slowed to my own pace and ran with Siobhan. The lads were stopping after 2 so were holding a right old pace. After the rest finished I had to complete another full lap and a half lap. I ended up holding my sub 5min/km pace for the full run, 2.54hr in total, 36.2km, consumed 2 gels along the way and not nearly enough water... I need to learn from that.

For the week my total training was 3 swims, 2 bikes, 2 runs, 2 weights, approx 15hrs. NOT a great week, but it ended on a high. The run was great, felt strong right up until the last 20mins, I reckon that was due to poor nutrition.

Thats it..... 5 weeks to go....... Tune in next week for an update!

A heavy week

Last week was a tough one! I hit 20 hours of training and it looked a little like this:

Monday:

Weights set in the am and a 1500m sea swim in the evening. The previous Saturday and Sunday were heavy days so I wanted an more recovery day on Monday.

Tuesday: I had a 2km swim (drills) in the morning, then has a snooze and a 60km bike ride in the afternoon. I had another snooze and followed this with a 21km run. I hadn’t expected to go so far but on the way home I went to meet Jenn and Moley but they had gone a different direction so I ended up ding an additional 4km ran for 1hr 42min.

Wednesday: Committee meeting tonight so I just about managed to get in my speed bike, tough session, boy did I sweat. Held a high gear, and was happy with the session.

Thursday: Speed run. It took 65mins and I covered 12km, great session, legs heavy to begin but they loosened up as the session went on. Managed to get home in time to do the swim session, 2km, mainly drills, cramped at the end…. I though I had hydrated enough but obviously not enough electrolytes….

Friday: An easy day at last…. Had this one planned, rest day in prep for the weekend. However I ended up going down to the harbour in Wicklow for a 2km swim and it was GORGEOUS. Perfect conditions, no wind, little current, no chop. There was about 6 of us in total and we went around the boats out by the block to a buoy, down to the corner out to Marine house and back to the block and back around the boats. Not cold at all. I really enjoyed the swim, felt great.

Saturday: Big day Saturday! On my own today, Paul went to a wedding. I decided not to go as I didn’t know the couple and didn’t want to upset my training Plan. With that in mind I decided to test my fitness as I was going to be on my own. The session planned was a 5.30hr bike and a 30min brick run. I wanted to simulate some of the conditions I am going to face in Florida, so with that in mind I set my route, 4 laps to Kilmacanogue and back, then make up the additional time with a small loop. I set off at 8.55am, and headed to Ashford and onto the N11. The first lap was great, stayed in the aero position for all of it except the climbs. I used this period to stretch my back out. I’m not flexible enough to last an entire race in the aero position so the plan on the day will be 25mins aero, 5 up and stretch. After1 hr 20, I was back in Ashford and say the lads going out for a spin, had a quick chat, was tempted to go but stayed true to the session and cycled off on my own back up to kilmac. Again a good lap, pretty much the same as the first, back in Ashford for the second time I turned at the roundabout and off I went again, one pee stop, removed my gilet and off I was again, 3^rd lap, still ok , maybe not as much in the aero but speed was high at 32km/hr at 110km. When I got back to Ashford after the third lap I stopped for a bottle of coke and a Bounty, bumped into my mum and dad (they think I’m crazy, they just don’t get what motivates me!!) and off I went, neck was sore at this stage so aero was an adhoc affair. Still as my speed was high, I have motivation to keep it there, in aero or not. I arrived back to Ashford as the lads finished their cycle. I’m glad I stuck to my plan as they had a lot of punctures and breaks. While they got 80km completed, I had 120km in the same time, albeit on a flatter road surface. 35mins remaining so I headed out to Coynes Cross and then out to Glenealy and back home to make up the time. I covered 182km in 5.34hr, I was chuffed. Transition was quick, and off I was for my 6km run, usual route, 4 climbs. I wanted to hold close to 5min/km, at 2km I was ahead, 3, 4 5 and 6 km I stayed ahead, I ran at 4.30min/km. On reflection that was too fast a speed for the first 6km, legs were sore at the end. It would have been better to hold back a bit. I stretched for 10mins, especially the glutes, hammers, calves and back. Compression tights and socks were on for the evening. I fed myself well and went for a sleep for 2 hours. I took the night easy as I had a big run on the Sunday with Liam and Siobhan in the Phoenix Park. A place I have never run before.

Sunday: 7am came early, had breakfast and coffee. I had my gear ready from the night before so I had minimal to do just eat and go. I drove to Liams and we headed off to collect Siobhan. I was nervous, why? I knew my legs felt heavy and Liam is a fast runner and Siobhan’s pace I wasn’t too sure of. I suppose I didn’t want to be left behind. We parked at the rowing club, got changed and away we went for a 32km run, two laps of the park. I was trying an IM top to see how comfy it was (it wasn’t, too small and restrictive on my breathing). Once we got into the park I was in new territory so just tried to stay with the guys. I was told it would be flat, it wasn’t, but it was gorgeous, lots of different terrain, woodland, grass, footpath, GAA fields. Your eyes were looking at the ground a lot to ensure you stayed upright. We had deposited drinks around the course which was great as they were ideally placed and we passed each bottle drop point twice. My legs were feeling heavy but manageable. I was curious to see how I’d go. I expected to be tested as I was running with Liam who is so much faster than me. Lap one finished in 75mins 15km, 5min/km, perfect pacing. This would be a sub 4 hr marathon. Legs were heave but I managed to hold that pace all the way around. I have 2 gels in total and a few jelli beans and power shots for nutrition alon the way. I should have had another gel but hey you live and learn. We picked the pace up for the last 5 km ad lost Siobhan, we turned back to catch up with her at the end and used it as recovery. We didn’t find her so assumed she had gone back to change. She has fallen on the first lap and he elbow was cut and knee bruised. Liam got us to pick up the pace right at the end to flush the legs and to remind them what speed was!!!! That hurt. All in all we completed 32km in under 2.40mins. On tired legs….. u gotta be happy with that! We stretched showered , changed and went into town for lunch. It tasted so good……… it was late before I got home but I had a bath to relax and had a great sleep that night. Then Monday came and the week started again……. Race hurry up…. I need a break.

Training for IM Florida - Update

Wow, its been a while since I updated my blog. So what’s happened…… well it’s just been all IM training for Florida to be honest. I have been getting in 3 bikes, 1 turbo, 2 x road), 3-4 runs, weights x 2 and some swimming. I’ve eased off on the swimming, not too sure why but I need to pick it up again as there is only 6 weeks left until race day.

Weight training. This has been sporadic, finally I’m getting 2 sessions in a week. I started slowly and build up to 2/3 sets of 12/15 for the 12 exercises I have been doing. This week started the power phase, which is split over 2 sessions and increases the weight for 6 of the exercises at a time, doing reps of 10, 8, 6, and keep the other 6 exercises at 12/15 x 2 reps, then on the second lifting day you lift heavier on the remaining 6 exercises.

Cycling: cycling started off slowly once we got to 5 hours plus…. The first 5 hr went pretty badly for me. I think it was due to the weight session 2 days previous, I felt very lethargic. Because of this I went out on my own the following week for my long cycle to build a bit of confidence. It worked, I had a great cycle, with the exception of a broken spoke 2 punctures and a buckled wheel at the end of the session and I had to walk 3km home. Since that I have been getting in a min of 3 sessions per week, 1 turbo, 1 LSD (not so slow though) and 1 2-3hr road. For the last 4 weeks I have clocked approx 250-270km per week. I’m happy with how the bike is progressing but I only fell about 80% ready. I hope that’s a good thing….. don’t want to peak too early!!

Running: This is going fantastically well for me. I finished the tri season with my best 5 and 10km runs and its just getting better. I’m running 4 times a week, inclusive of 1 brick, totalling approx 50-60km per week. 1 LSD, 30km, 1 speed, 8-10km, 1 brick 6km and I mid week run 15-21km. My form is really improving and I feel my aerobic efficiency has increased. I’m trying to keep my HR under control and below 150 for all runs. I’m not doing too bad at this, definitely improving. Currently I’m at 2.30hr runs, best run being 31km in 2.25hr.

I’m also including a big day Tuesday…… where I do a swim set at 7am, then a speed run and weights set in the evening or instead of the run and weights a bike and run split over the day (if I’m off work). I’m at the 18hr per week stage of the training plan.

In addition, I’m eating relatively well, have cut down on my dairy intake (believe it can be bad for digestive issues), practicing the number and timing of taking on nutrients in the form of gels on the runs, so far so good. This is an area which has caused me concern for the last 2 IM, not enough fuel taken on during the run. IM Florida will be different. I know I’m capable of a sub 4 hr run and it is one of my remaining goals for the season. I was out by 8 mins in IM Lanzarote. Based on my long Sunday runs (day after 185km on bike) projecting out my time for 30km and allowing for slowing up I could possible achieve a time of 3.40hr. Now I’m not holding myself to that but with a great taper and a good bike and run its achievable. We’ll see how it goes. I might regret writing this down….. Sub 4hr is the goal anything else is a massive bonus.

12 days - 6 races

Just completed a tough 12 days of racing and training. I hadn't realised there was so much going on until I was in the middle of it. It started with the 1/2 IM in Puharve on 08/08/09, previous blog, the following Wednesday was a Wicklow sea swim club race, approx 1km. Calm water which I always like to see. Race went well, as usual got onto someone's feet and drafted for the first half, then when I felt lose, I pushed on to the finish. A solid race for me but based on my handicap, approx 8mins I ended up on page 2 of the results page, a common occurance for me. 2 days later on the Friday night, another swim race (re-scheduled race due to bad weather). This one was outside the harbour, along the coast, out to the end of the pier and then finish at the platform. I had a cunning plan...... I was on the same handicap as Denis, who is a very similar pace to myself and is excellent at reading the best line to take. I got onto his feet and stayed there until we came around the block, then I kicked and made it in 3 seconds ahead of him, not nice but hey, its a race..... I had a really got time 14.20ish for about 900m, felt good on the swim too, strong. I probably push a little too hard considering I was off to Mullingar the following morning for an Olympic distance triathlon, the Caroline Kearney Memorial Triathlon.

 

6am……. Early start, bike packed, gear ready, we were off. Got there in 1.30hr. Weather was brutal, lashing rain. This was looking like it was going to be a disaster, similar to the Lough Neagh Tri the previous year, same day.

 

Got registered, great goodie bag, nearly as good as the Beast’s. We got a gym towel and a visor, along with a free haircut and a drink and bar and a food voucher for after the race….. nice….. I racked my bike, numbered slots for everyone, big transition, plenty of room and was right beside Moley. Got all my stuff together. I was running in the Newtons…. First 10km in them. I was a little nervous as to how my calves would take the distance. I have only been doing 5km’s in them to date. Listened to the race briefing, heard the course was flat and fast, excellent and off to the lake I went. My tactics today were stay ahead of Jim Corbett and John Mercer. Additionally I was trying a new nutrition strategy, gels, gels, and more gels.

 

I positioned myself close to John in the swim as we are fairly similar, Jim is a much better swimmer, if I tried to stay with him I’d end up anerobic and blow up. While chatting to John and his mate the whistle blew and we were off, didn’t get to start my garmin as it had come out of the GPS page, arghhhhhh However, that’s was ok, I’d just go on how I felt. I swam on John’s feet for a few hundred, recurring theme for me, and then felt strong so pushed on. All the sea swimming is starting to pay dividends. Noticed one guy doing the breast stroke, and remember thinking, he’s flying, took a minute to pass him. The swim felt long, there was someone one my feet the whole way, its so annoying, I wonder am I that annoying when I draft off them??? Finished the swim in 28.12min, happy with that for a lake swim, Liam Collins and Mark Jeffers were just ahead of me. The race with Mark and myself was on. I assumed John was behind me and Jim ahead. I was to realize later that it was Jim doing the breast stroke, he pushed too hard initially and gone anerobic, lost his breath and had to ease off the gas. I had a good T1 and decided to hammer the bike as it was a flat course….. not!! Also I needed to make time on John Mercer and Mark as they could potentially close me down on the run. I found a good cadence and rhythm on the bike and worked hard. I had 2 gels, one at 10km and the other at 30km, I drank 500ml water and 500ml electrolyte. I worked the drags hard to make distance and pushed any decents I came too. The course is not flat by the way, its rolling and the road surface is not fantastic. Oh the weather had cleared and it was turning into a nice day, bonus. I passed plenty of people on the bike and only got passed by about 3-5 people. I came into T2 after 1.12hr, feeling strong, Transition was quick, 45secs, newtons and visor on, 2 x gels in pocket, I was off.

 

Once you exited transition, the run took you up a lane onto the road, approx 1km, then another 1km on the straight to a turn around. Scotty shout that Jamie was 2 mins ahead so I had my first target, get to Jamie. It took a few mins to spot him but once I did I had focus. After the turn around, you run a few hundred meters and turn into a lane, 2 km out and 2 km back. Just before I turned into the lane I saw Jim….. I was ahead of him….. then as I turned into the lane I spotted John behind Jim, ah feck that boy can run. I dug in the heels and pushed. I passed Jamie 100 meters into the lane and then just stayed focused on my pace, 4.10-4.15min/km. I had a gel at the aid station. I knew I’d get to see the lads again at the turnaround to see if they were closing the gap or not. The turn was just at 5km, glanced at my watch, 20.36min, excellent, good pace. I timed the gap to Jim and John so I knew I had 2mins on Jim and 3 on John. I also saw, Fergus, Moley, Tom, Liam, Paul Mahon, Hugh, Brendan Borland. Adam, Darren and Andy were ahead of me. When I got to the aid station the second time I just grapped water, plan was to take another gel but I was feeling strong so decided not too, would I regret that….. Just after 7km you get back onto the main road for a pretty much straight finish to the end. I clocked my pace, 4.20min/km, slowing, dug deeper. I really wanted to stay ahead of the lads and knew I was on for a run PB. 1km to go, feeling really tired, why didn’t I take the gel, glanced back didn’t see the lads, got to the entrance of the park, slightly uphill, kept my pace and ran in to the finish, second 5km 20.46min, fantastic, run was 41.40min in total, race time 2.24hr. I had never broke 45min for 10km off a bike so was thrilled. John caught Jim and came in just under 4 mins after me, jim, just under 5.5mins after me and Mark, 6.5 min after me. Great, I won my race within a race. Moley finished with a PB in the run with a 50min 10km, 2.37hr in total. All WTC seemed happy, except Cian and Jim who had issues in the swim. Packed up, had some grub and home by 4.30, shattered. Enjoyed a share of a bottle of wine and an Indian, nice….. Next race Sea swim Sunday morning.

 

16/08/09

 

Tired today… knew I would be. The swim was around the harbour, roughly 1km. I was eager to get my handicap and check with Denis on his as there was only 3 seconds between us on the previous swim, we should be off together, he’d cream me today as I was feeling wrecked. Well, I was off at 9.10 and Denis, 8.30…… I was lost for words. How can a handicapper get it so wrong and do it so consistently…….

 

I noticed closer to the time I was off with Pat, who is normally 30 seconds minimum ahead of me, yep, that makes sense. I decided to try and stick with him. When we went, I started quicker so just went with it but by the first buoy Pat was ahead. I tucked into his draft and the aim was to hold on as long as I could. I went alright for the next 400m, until we started to cross the mouth of the harbour. Either Pat accelerated or I slowed but the gap grew and I was alone. I had nothing else to give so I just kept plodding away until the end. I was pretty close to the back but we’ll see how bad it was when I check the times.

 

WTC Aquathlon III 19/08/09

This was the 6^th race in 12 days for me. How would I fare? I had a race within a race here, John and Jim were both out for revenge after the triathlon the previous Saturday when I had a good day and finished ahead of them both. I left work and got to Bray early, got changed, tried to stay hydrated, registered. It wasn’t a great evening, drizzly, heavy in parts. I had an energy bar 45minutes before the race and a gel 20mins before, why? I dunno, but I felt tired and though it would perk me up a bit. An espresso would have probably worked better J, mmmhhhh espresso……….

 

The swim was going north tonight, same as last month. However the buoy was really close to shore, not sure why they did that tonight. The water wasn’t that choppy. Maybe they wanted us to hammer hell out of each other on the turn?!!!! I lined myself up close to the front, John was behind me, I’m not sure where Jim was. I’m not sure why I was so eager to be at the front. I think I was thinking that if I made a minute on John in the swim and was reasonably close to Jim, I could stay ahead of one and catch the other. Tactics, tactics, tactics.

 

The race started, mayhem….. I was anaerobic in about 50m. I really wanted to get around the buoy before the bunch. I did, sort off… and settled into the swim. Someone was on my feet, they kept slapping them, I criss-crossed a bit to try and shake them off but no joy. I noticed Tom on my left and he passed me so I jumped onto his feet. Then I realized he was veering to the left so I swam over him to get back on track, sorry Tom, rounded the last buoy and headed for dry land. I kicked like hell to get the blood flowing into my legs and ready for the run cos I knew it was going to be a brisk pace.

 

Out of the swim, up the beach, wetsuit half way off, then at T1, felt a smack on my ass, John Mercer was right behind me, cheeky fecker, just a slap to let me know he was there…..It was John who was drafting off me in the swim. Right, leg it, I thought. I had used baby oil on the legs of my wetsuit, to help get it off quicker. It has a habit of catching at my ankles, I must have fat ankles!! It flew off, must remember to use that again. Runners on, visor in hand, I was off, and low and behold John transitioned quicker than me, I knew it was now going to be tough to catch and pass him. John had a faster 10km than me in Mullingar. We rounded onto the prom and I could see Jim ahead of John and I’m sure Tom was there aswell. After the first cone it’s a straight run along the prom and up the hill. John and myself caught Jim within the first 500m, I pushed a little harder then, to get closer to John. I stayed on his feet at his pace until my breathing eased, I was panting a lot. At the beginning of the hill I noticed John was slowing so I thought maybe this is my time and passed him. The hill is probably 150m in all, I stayed ahead until the top but he was on my heels, this was going to be a close race. John passed me on the descent and I muttered ‘I’m fu*ked’ as he passed. I worked really hard to stay close to him and managed to just stick on. A minute or two later, I thought I needed to push on again and hold it this time or John would fly past me in a sprint at the end. I made my move and went past. I didn’t go nuts just up’ed the pace and kept it there. He came with me as I knew he would, he wanted this as much as me. I held the pace and got a little gap. At the turn for the second lap I was 15 – 20m ahead. I held the gap down the prom for the second time and headed up the hill. It hurt. At the turn, Mark Jeffers was 5 yards ahead of me and Fergus another 5 ahead of him. John was 20 – 30m behind at the top of the hill, I think, but closing. I didn’t look at him, I pushed on trying to keep pace with the guys in front. I glanced back when I was on the straight, I knew I had him, he wasn’t going to close the gap. However, Darragh ‘happy pear’ Flynn was closing fast. Just as well there was only 50m to go. I didn’t catch Mark (ahead by 1 second) or Fergus (ahead by 16 seconds), but held off John (by 24 seconds) and Darragh (by 11 seconds). A good nights work. I was shattered but relieved. A good chat with the lads after and we discussed what our race tactics were……. Our race within a race was over.

 

After three WTC Aquathlons the WTC order was:

1.            Fergus McGrath

2.            John Mercer

3.            Dominic O'Hanlon

 

The results were based on cumulative time. While I finished ahead of John in 2 of the 3 races, he finished ahead of me by a greater margin in the first race. Fergus finished ahead of us both in the 3 races, not by much mind…. Note to self…. Work on your swimming!!!!

 

I’m delighted at how I fared over the three races. I haven’t done any real speed work this year and the races have helped me enormously. Well done to the Aquathlon committee, especially Darren and Andy and all the marshals on the night shouting encouragement. A great little race series. I’m already looking forward to 2010 and my race within a race.

 

 

 

Puhajarve 1/2 IM 08/08/09

It was during the Lanzarote IM 2009 that Paul and myself decided to take part in the Puhajarve Triathlon in Estonia. Actually it was before we had completed the IM, we were feeling brave.

The race is organised by triple IM champion Ain-Alar Juhanson, who had a stand at the IM expo. Ain is a really nice guy and we had met him the year previously in Probike and Paul had bought his Scott Plasma from him too. We signed up and well forgot about it until we came home from Lanzarote. 

On returning home we checked out the website to see the profile of the course, ohhhh, looked like a mini Lanzarote, hilly bike and hilly run, nerves were kicking in and it was 8 weeks away and we were feeling very lethargic since the IM. About a week before the race we were informed the long hill was getting a bit longer, lovely.....

We flew over on the 7th, and were collected by Andreas in Riga. Puhajarve is equi-distant from Riga and Tallin, so it worked out better for us to fly to and from Riga. The race started at 11 on the 8th so traveling on the Friday the 7th, we felt we would be rested before the race.

We took the option to stay in the Puhajarve Spa Hotel, right on transition, it was perfect and so cheap. The swim is in the Puhajarve lake (Holy lake), the bike is a 3 lap, 31km loop, and the run beside the lake a mix of path, trail, road and hills. T1 and T2 were set up on the tennis courts and it was all very IM style, warm up, T1 and T2 bags, very well organised. A perfect setting for a race.

Race day:

There was no rush as the race started at 11 and honestly everyone seemed so relaxed, very much a friendly atmosphere. Temperature mid 20's. 

I had a bit of a set back the night before putting my bike together, the ergostem system on the Look 496, crap system by the way, has a grooved washer (shimmy) that holds the handle bars in place, well it was broke in three, probably happened when I crashed a few weeks, yet was not noticed when I sent it in for repair. Anyway enough moaning, I didn't have a spare so had to piece it together and tighten the bolt as hard as I could to keep the shattered pieces in place for the race. What a start.....

Bikes were racked and warm up, T1 and T2 bags deposited. Then it was off to the swim start, 2 loops of 950m, with a 10m in and out after the first loop. Quick warmup complete, Whistle blew and off we went. 

No hassle in the lake which was great, not much bumping or slaps at all. I settled into a nice rhythm and got onto someone's feet and just concentrated on form. 1st lap 16 mins, quick run and into the water again, same again for me, back onto someone's feet and around again, 17 mins this time. Happy with that, didn't feel like I expended too much energy at all.

The race was so well organised, picked up my T1 bag and off to change. Onto the bike and off.

The bike was tough, 1st lap was about getting to know the course to see for laps 2 and 3 where to go hard and where to ease up, well that was the plan.

I eneded up just going as hard as I could for it all. It was a really undulating course with a couple of steep climbs to begin so HR remained high for a while. I didn't think I was riding that well and expected Moley to fly passed me, end of lap 1, no sign of him, lap 2, no sign of him, lap 3, no sign of him. Maybe I was going alright after all. I didn't have my Garmin as it froze just before the race so was using my run monitor. I averaged 32.4km/hr for the bike, 93km, 2.50hr. Into T2, collected my bag on with the runners, visor, gels and off I went. Plan for this was to consume gels and run an even pace. I find it really hard in long distance races to maintain food consumption right to the end. By the time the run comes along I just don't want to eat. I aimed for 4 gels and a pack of power shots.

I started the run well found my pace, 4.50-5.00 min/km, went to the first turn around (2km out) and then expected to meet Moley on the way back. The lead athlete passed me in the first 5 mins, in the opposite direction, 10km ahead of me, lovely!!!, Also saw Stefan (IM Florida 2007 winner), Ain and Moley on the way back, he was going well but cramping a bit. I knew the feeling, pushed the bike a bit too hard I think. The run was a mix of footpath, trail and road and it was very hilly 2 laps. But it was so enjoyable. I kept to the plan and had all my gels and powerbar shots. I really noticed the difference with 5km to go. 

My pace stayed the same yet I was passing some people. This really encouraged me and with 2km to go I push on as hard as I could to the finish. As you came around the last bend, you had a 60m run on the grass between barriers to the finish which was on a stage. All the flags of the nations competing were along the final straight also, which was a nice touch.

After the race there was plenty of food and refreshments. There was even a tub to get into and soak!!!! I couldn't resist. I finished the run in 1.49hr and my total time was 5.20hr. I was thrilled. It was a tough course, one which I wanted to stop on numerous occasions.

Would I recommend this race to others. Most definitely. It was extremely well organised and loads of little nice touches like the national flags, the warm-up, T1 and T2 bags, great race t-shirts, stunning venue, quiet roads, fun atmosphere, great food on and off the course. Also, we were collected from and brought back to the airport all part of the entry fee, which was 95 euro.

Mark it down in your diary 07/08/10, Puhajarve Triathlon. 

Not to be missed. 

Ain wears WTC beenie Ain & Stefan wear WTC gear

Wicklow Open Swim 02/08/09

I did my first open sea swim a few weeks back. A sunday morning, bit of a hangover on me.... and the race was about 2km. This is an open swim for all sea swim clubs. Race started for the men at 11 and 12 for the women. I was given a handicap of 1.30, so there is A first, then B, then go, then 30secs etc. I knew I didn't have a chance as I was behind swimmers from my own club who are faster than me. Anyway as I was in training for the Puhajarve 1/2 IM Triathlon in Estonia, 2 weeks later, I though it would be good preparation.

Went off with Niall in our club and within seconds he was gone..... I was regretting the drinking the previous night now. I settled into a rhythm and after a few mins I noticed another guy from the club, Pat, pass me who is only slightly faster than me so I got onto his feet and stayed there for about 10-15 mins. This worked brilliantly for me. I was going my own speed with less effort. 

Pat eventually pulled away from me and I was on my own again. There was only about 600m to go so it was fine. I rounded the buoy on the left of the pier and made my way out to the end of the pier prior to the final straight. It was feeling a little difficult now, managed to pass a few people and then got to the final straight, I tried to go harder but to be honest not that much there, finished as strong as I could. Great race, loved it. Should have completed these races years ago. My time was: 26.42, up there for Wicklow, got a few club scalps, passed Niall and Pat, and close to a few others. Maybe wine the night before a race is the way to go. Great prep for the 1/2 IM.

Weird Month

I've been meaning to et on to this for a few weeks now but well, since he crash, motivation has been a bit hit and miss, more miss than hit. I stupidly came off the antibiotics too early and then my elbow got re-infected. It was a few days before I realised so I had to go onto the antiboitics again. The following week, I put in a hard week, 200km on the bike, 45km run and 3-4km swimming combined, felt great but come the following Monday I was shattered, That sort of a training week shouldn't hurt me but I was wrecked. It took about 3 days before I had any energy to train  again.

22/07/09 - WTC Aquathlon II

After a couple of weeks of not o great training, the second WTC Aquathlon came about. I had entered so went straight from work to the race in Bray. I wasn't overly excited, still felt tired. I was picking up my new wetsuit that evening and was dying to try it out, the Orca Alpha. Just before the race I had a little run down the prom with Mark. He did a few pick ups but I had nothing in the tank, felt shitty at that point. I took a gel 5 mins before the briefing and then off we went to the start line. 

It was a sea start, I started ok, got to the first buoy, turned left, not too much bunching, which was gret, found a rythem and then then found someone swimming a similar speed so I paced myself off him and we both got out in 12.30 mins. The suit worked out great, felt free and easy with my arm turnover. This time I had planned a quicker transition after the debacle of last months. This time around the quick release laces were in the Newtons. I exited the swim with Mark, which was excellent as I'm normally a min behind. We both transitioned together. Mark pulled away in the first 200m, I let him go and got into my own pacing. At the beginning of the first hill I saw Mark again and this time moving more slowly, I like running up hills, soleaned forward and passed him, he was wrecked, I then focused on the next club member Collie, got him on the straight, then passed Brian. I was aware that John Mercer was behind me so had to push really hard to stay infront, we are both very similar in pace on the run. At the final turnaround, 

I pushed to catch Jim and stay ahead of John, but as hard as I tried to get him I couldn't, I closed alright but when we crossed the line, he was 5m ahead of me, close but no cigar. Still I stayed ahead of John, a first. 19th overall in 31.40min, not bad considering I was shattered at the start.

Next Race: 1/2 IM in Estonia, 08/08/09, what will that bring I wonder!!