Swim 800/5x200 800/10x100 200c/d
No wetsuit today. 800's were easy and 200's & 100's at race effort. Holding a pretty consistent 1:35/100 pace for all.
Ramp Run. First time I've finished a run with a smile in my face for a while. Still uncomfortable but pace and HR as good as hey have been for this session. Aerobically felt great just wanted to keep running. http://connect.garmin.com/activity/537702431
Tuesday 8th July
Am- Bike. Just a couple of hours steady http://connect.garmin.com/activity/537701383
Pm- Run 40 mins easy no watch HRM just relaxed running. Hip felt uncomfortable after yesterday's ramp run.
Wednesday 9th July
Probably my longest ride now until race day comfortable hilly ride at 233NP suggests everything is in order. Now time to set the bike up in racing mode and complete last few rides fully loaded. http://connect.garmin.com/activity/537856013
Thursday 10th July
Ramp Run. First time I've finished a run with a smile in my face for a while. Still uncomfortable but pace and HR as good as hey have been for this session. Aerobically felt great just wanted to keep running. http://connect.garmin.com/activity/537702431
Tuesday 8th July
Am- Bike. Just a couple of hours steady http://connect.garmin.com/activity/537701383
Pm- Run 40 mins easy no watch HRM just relaxed running. Hip felt uncomfortable after yesterday's ramp run.
Wednesday 9th July
Probably my longest ride now until race day comfortable hilly ride at 233NP suggests everything is in order. Now time to set the bike up in racing mode and complete last few rides fully loaded. http://connect.garmin.com/activity/537856013
Thursday 10th July
I had my bike checked over today. It's not been running right since my crash. As I suspected my rear mech hanger was slightly bent. What I didn't realise is that with many cervelo TT bikes, the hanger is actually part of the frame. So a snapped hanger = frame written off! Luckily the mechanic was able to bend it back into position. Phew! All sorted now and race ready.
Pm- Run. Easy tempo (comfortably quick) on feel. http://connect.garmin.com/activity/538748122#
Friday 11th July
Easy swim while Annie had her swimming lesson. 25mins continuous swim weaving in and out of breast strokers
Saturday 12th July
Up early for early ride. Bike all set up ready to race and felt okay. Unfortunately batteries went in my power meter which is actually quite lucky, this could have easily happened next week. Looking at other numbers I'd guess it was mostly around IM effort/power http://connect.garmin.com/activity/539602135#
Sunday 13th July
Training course at work
Monday 14th July
Second day on training course but squeezed a 60 minute run in before hand
Tuesday 15th July
Am- Swim 5 x 400 with Katie at Lido in on 5:50-5:55 off 6 mins The first and probably only time ill ever be leading Katie in the pool. Felt good
Wednesday 16th July
Easy ride 2hr with Katie. Hmm bit of a problem today the power-tap in the disc I'm racing with has stopped transmitting power data to my Garmin. I spent the rest of the day flapping and trouble shooting to try and resolve the problem with no luck. Looks like race day is going to be on feel after all.
Thursday 17th July
Travelling for most of the day. We stopped half way at my mom and dads for a few hours before continuing onto my sister in laws house just outside of Bolton.
PM- Easy run with Katie. 30 mins
Friday 18th July
Katie went off to the trafford centre and I took the opportunity to get registered, have a short swim at Pennington and get race briefing out the way.
Saturday 19th July- Annie's race day!
AM- This was Annie's first Iron Kids event and despite the torrential rain in Bolton town centre the atmosphere was great. I've never really seen her nervous before but she certainly was as she waited patiently towering above all of the other children in her age category. The distance was 1k but the start and finish areas were in different areas so as soon as she set off Katie and I made our way over to the finish line to cheer her home. As the first few kids came hurtling around the corner towards the finish we both lent further over the barriers anticipating her imminent arrival. More and more children came past and as the number of children started to thin out we became aware that she was going to be one of the last children to finish. Just as I was about to vent my frustration in Katie's direction Annie appeared around the corner holding the hand and encouraging a little girl who had obviously been upset. They both ran down the finishing shoot hand in hand smiles beaming across their faces. I turned to smile at Katie, she was in tears, Perhaps Annie understands this sport better than us both.
PM- Spent most of the day driving between T1 at Pennington flash and T2 at the Macron stadium. Logistically this race is a bloody nightmare. I'm sure they could make things easier for athletes. Anyway after loads of messing around bike and bags racked and headed back for early dinner
Evening- Run- 5mins easy 5mins RP 5mins easy in full race kit. This is my usual taper run the night before any race, I like to do something after eating as I find it seems to speed up the digestion.
10pm- Bed.
Race Day
2:30am I think the earliest start I've had for any of my Ironman races. Not a great nights sleep- but then it never really is. Breakfast and into the car to head down to the swim start. I got into transition early to sort my bike. I had a bit of a panic when I managed to deflate a tyre and couldn't get air back into it for a while but after calming myself down soon got this resolved. It was then down to the start to get suited up. I'd been told to get in the water reasonably early as the gun historically goes as some are still jumping off the pontoon. I made sure I was at on the front line at 5:55. Bang. The start was reasonably trouble free and I took the first buoy wide to keep things this way. The first lap went reasonably quickly. 28 mins bang on target. Into the second loop and things didn't start too smoothly, cramp in my calf as I jumped in. From this point I had cramps in my calfs on and off throughout the last lap. Exiting the water I glanced at the timing clock which had just hit the hour. My heart sank.
I got though T1 without any trouble. Exiting the lake I hit a speed bump and dropped my nutrition it was a no brainier to turn around and get it. I really didn't like the bike course, crap roads, nowhere you could just get your head down and work. The climbing didn't bother me, it was just the constant changing of direction and getting back to speed. It was a lonely day on the bike for me and I didn't feel great throughout the whole ride. Not having any power numbers it was difficult to judge effort. Normalised power on that course would have really helped. I decided to turn off my Garmin after the first loop so coming into transition I had no idea of time. I knew I wasn't too far back as I came in with Tamsin Lewis (1st pro lady)
Nobody seemed to want to help me in T2 but I got myself sorted and exited on to the run. Straight away it was up a very steep hill which I think I could have walked quicker. After this it was a gentle drag on to a short out and back section before heading down onto the canal. After about 10k I was directed by a marshal onto the 3 loop section of the course. This was the steepest climbing section I think I've ever done on an IM marathon- I just kept thinking this is ridiculous. I was pleased to make it to the top and start my first of 3 laps in and out of Bolton. This also gave me a chance to assess where I was position wise. I knew race numbers ~300-600 were my AG and I counted 3 of them amongst the 15 or so guys ahead. At 15k in I felt super comfortable with a nice low HR confirming this. I was looking forward to getting into the town centre to see the family. As I made my way down into town it became clear just how tough this marathon course is. I knew the loop section was up hill out of town but wasn't aware of the steep section of about 600m that would need ascending 3 times. Seeing the family for the first time I noticed that they were all wearing 'Keith's going to Kona T shirts'- No pressure then! Katie told me I was 9 minutes down on my age group leader. It wasn't until the last loop that I started to feel uncomfortable. I'd switched my Garmin off after 90 mins and was trying to build my pace through the rest of the run and was taking time out of most of the guys in front of me. Just before the turn point at the top of the loop I saw the guy who I'd figured was second in may age group. I was pretty confident that could catch him. I made the pass early and quickly but rather than settling back down I just kept winding up the effort. At this point I thought I was 2nd in AG. The best part of the day came in the last 100m. As I turned towards the finishing shoot I was shocked to see (what I believed to be) my AG leader just hitting the carpet. I couldn't believe it. I decided that I'd make my move the moment we made the final right hand turn into the finishing shoot hoping that the element of surprise would give me a few metres advantage. Just as I approached a spectator yelled to to make this guy aware of me, he immediately looked over his shoulder and it was on. A 60m sprint after 9hrs and 45minutes of racing. I made it to the line first. Winning my AG- or so I thought. Turns out another guy finishing just two seconds ahead was also a M30 I was aware of him but his high race number (1960) led me to believe he was in another AG. So final position was 2nd in AG and 13th OA.
I wouldn't say I had a perfect day. I was disappointed with my swim I was expecting to be out in 56-57 but looking at swim times across the board I suspect we swam 100-200m over the 3.8k. Bike, again not as strong as I would have liked or expected. There's no doubt it's a tough course lots of climbing and changes of direction that never allow you to get into any kind of rhythm I'd like to think I could have been closer to 5.20. Unfortunately not having power data I'll never know exactly how hard I actually rode. I am happy with my run. Perhaps under riding somewhat set me up well to tackle a very tough marathon course. It felt much like the marathon I ran in Paris earlier this year, despite being tired I just felt stronger and stronger as the miles ticked by, evident by my last 5.1k split being 18.40. Missing out on the AG win by just 2 seconds does haunt me a little and I have thoughts that if I'd nailed it I may have snook into the top 10. But at the end of the day I've booked my ticked to the Big Dance and just 140.6 miles of racing stands between me and the fulfilment of a life long ambition of crossing that finish line on Ali'i Drive.
Friday 11th July
Easy swim while Annie had her swimming lesson. 25mins continuous swim weaving in and out of breast strokers
Saturday 12th July
Up early for early ride. Bike all set up ready to race and felt okay. Unfortunately batteries went in my power meter which is actually quite lucky, this could have easily happened next week. Looking at other numbers I'd guess it was mostly around IM effort/power http://connect.garmin.com/activity/539602135#
Sunday 13th July
Training course at work
Monday 14th July
Second day on training course but squeezed a 60 minute run in before hand
Tuesday 15th July
Am- Swim 5 x 400 with Katie at Lido in on 5:50-5:55 off 6 mins The first and probably only time ill ever be leading Katie in the pool. Felt good
Wednesday 16th July
Easy ride 2hr with Katie. Hmm bit of a problem today the power-tap in the disc I'm racing with has stopped transmitting power data to my Garmin. I spent the rest of the day flapping and trouble shooting to try and resolve the problem with no luck. Looks like race day is going to be on feel after all.
Thursday 17th July
Travelling for most of the day. We stopped half way at my mom and dads for a few hours before continuing onto my sister in laws house just outside of Bolton.
PM- Easy run with Katie. 30 mins
Friday 18th July
Katie went off to the trafford centre and I took the opportunity to get registered, have a short swim at Pennington and get race briefing out the way.
Saturday 19th July- Annie's race day!
AM- This was Annie's first Iron Kids event and despite the torrential rain in Bolton town centre the atmosphere was great. I've never really seen her nervous before but she certainly was as she waited patiently towering above all of the other children in her age category. The distance was 1k but the start and finish areas were in different areas so as soon as she set off Katie and I made our way over to the finish line to cheer her home. As the first few kids came hurtling around the corner towards the finish we both lent further over the barriers anticipating her imminent arrival. More and more children came past and as the number of children started to thin out we became aware that she was going to be one of the last children to finish. Just as I was about to vent my frustration in Katie's direction Annie appeared around the corner holding the hand and encouraging a little girl who had obviously been upset. They both ran down the finishing shoot hand in hand smiles beaming across their faces. I turned to smile at Katie, she was in tears, Perhaps Annie understands this sport better than us both.
Evening- Run- 5mins easy 5mins RP 5mins easy in full race kit. This is my usual taper run the night before any race, I like to do something after eating as I find it seems to speed up the digestion.
10pm- Bed.
Race Day
2:30am I think the earliest start I've had for any of my Ironman races. Not a great nights sleep- but then it never really is. Breakfast and into the car to head down to the swim start. I got into transition early to sort my bike. I had a bit of a panic when I managed to deflate a tyre and couldn't get air back into it for a while but after calming myself down soon got this resolved. It was then down to the start to get suited up. I'd been told to get in the water reasonably early as the gun historically goes as some are still jumping off the pontoon. I made sure I was at on the front line at 5:55. Bang. The start was reasonably trouble free and I took the first buoy wide to keep things this way. The first lap went reasonably quickly. 28 mins bang on target. Into the second loop and things didn't start too smoothly, cramp in my calf as I jumped in. From this point I had cramps in my calfs on and off throughout the last lap. Exiting the water I glanced at the timing clock which had just hit the hour. My heart sank.
I wouldn't say I had a perfect day. I was disappointed with my swim I was expecting to be out in 56-57 but looking at swim times across the board I suspect we swam 100-200m over the 3.8k. Bike, again not as strong as I would have liked or expected. There's no doubt it's a tough course lots of climbing and changes of direction that never allow you to get into any kind of rhythm I'd like to think I could have been closer to 5.20. Unfortunately not having power data I'll never know exactly how hard I actually rode. I am happy with my run. Perhaps under riding somewhat set me up well to tackle a very tough marathon course. It felt much like the marathon I ran in Paris earlier this year, despite being tired I just felt stronger and stronger as the miles ticked by, evident by my last 5.1k split being 18.40. Missing out on the AG win by just 2 seconds does haunt me a little and I have thoughts that if I'd nailed it I may have snook into the top 10. But at the end of the day I've booked my ticked to the Big Dance and just 140.6 miles of racing stands between me and the fulfilment of a life long ambition of crossing that finish line on Ali'i Drive.
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