Best day of my life so far? Well, possibly one of them. Finishing your first Ironman is a real buzz which can’t be repeated, and when your day goes so well, it’s icing on the cake.

I knew my day would be good when I started the swim in the exact centre of the ‘washing machine’ and yet didn’t get a glove laid on me. I had to stop and let people go a couple of times, but for an Ironman swim, I was absolutely unscathed. I felt fantastic, fit and strong the whole swim and got out of the water feeling a million bucks, which is what you aim for. Swim time 1:22:57.

Onto the bike and the savage winds of the last week had gone, although by the third lap it was a bit of a trial coming back into town. It was manageable, however, and the actual ride was far easier than any of the 6 hour rides I had done in training. So much to see and think about. I was slowed down by my old man’s need to go potty about every hour, but that only helped relieve my back as well as my bladder. The ride through town and the cheering crowds was a big buzz, as was going round the roundabout with a pack of pros (not on the same lap as me!). The crowd went wild. Again, I got of the bike in good shape with plenty of time to amble a marathon if I just wanted to finish. Bike time 6:53:36 (including both transitions). So that was you on the bike leg, Psychochicken. Thanks!

My run plan was to run the first lap and then run/walk the rest, with the exact proportion depending on how I felt. I felt good enough to decide to run to one aid station, then walk to the next, and so on. Halfway through the second lap I felt a bit crampy, and slowed a bit but it passed and the plan soon had me an hour ahead of my predicted finish time of 14:30:xx. I actually ran more in the final lap than I planned to, but that was OK, as I beat my predicted time by over an hour. Run time 5:10:57. Total time 13:27:36, and feeling fantastic! Big smiles for the whole run and plenty of cheek to offer the crowds watching.

It was great to be part of a tour group with people all over the world and I made many new friends. Also great to catch up with the CRs – Aunty K, Dazza K, Runitloveit, Paddymelonpete, Suz. Sorry I missed you, Plazbot and Neavesy. Suz, also sorry I didn’t chat much in recovery while I was talking to Aunty – I knew you were standing there but my mind was just a whirl and I forgot to ask you how you went! Anyway, we all done good and there is a photo on the way as soon as I get home to Forster and get it downloaded.

I came to WA determined to absorb the whole IM experience – from Carbo party to street parade to Awards Night – and that is what I have done, as well as run a (I think) pretty respectable debut for an old fart. For some reason now, I no longer feel like a triathlon fraud.

Well done to all.

Great race report Muzman! Well done on an awesome debut at this distance.
Enjoy the euphoria which trust me will last for months!!!

Big congrats Muzman. That's an awesome achievement and a great report.

Also, major congrats to Dazza on his first one as well. Look forward to the report and an absolute 'WOW' to Aunty K on pulling out another good one. Simply inspiring.

Well done everybody - some great results there and some great inspirational stories.

You did it Muzman!!

Well done Muzman, i didnt get to see you finish but you were looking great on the bike so i had no doubt you'd do it with ease!
Congrats on the time, thats absolutely fantastic. I hope you grin for weeks.

You guys were so inspiring out there that i ran, rode and swam this morning down in Busso! Id love to be able to do an Ironman oneday.....but for the time being I'll settle for shorter distances, cheering and dreaming!!

Safe travels back to Forster, and hope to catch you again oneday

Great report Muzman. Congratulations

Well done to everyone that raced. You are all IRONMEN !!!

Fantastic effort everyone! Thanks for the report Muzman. Hope all recovered well with no visit to the first aid tent.
And the Port is looming ahead...

Well here's my attempt at writing a race report for IMWA, race day arrives, awake at 2am and cannot get back to sleep. Good breakfast of cereal and toast and off the swim check-in at 5am. Lots of nervous energy this morning, filling bidons, re-checking bike tyres, dropping off special needs bags and getting into wetsuit ready for the start. The Pros head off and now it's not long. Decided before the race that since swimming is not my forte, and I was in the last wave anyway, I'd wait on the beach a bit and let most of the people go before heading out. Siren go and the race is on, checked my HR, shouldn't have as it was already over what I wanted and I hadn't even started! I head out wide to find some cleaner water and settle into a slow easy rhythm. About 1km out the seas started to get choppy with waves starting to come from different directions. Keep talking to myself saying “don't stress just take it easy and you'll get there”. Finally the turn buoy at the end of the jetty arrives, and I'm half -way, yippee I might just make it back. Just then as I'm swimming along I see a school of blue-bottles with their long dangling tentacles. I panicked for a second and stop swimming, back peddle a bit and take a different route around them. By now I was realised why lots of people were putting on vasoline earlier, the chafing was really starting the get sore under the arms and neck of the wetsuit. Mental note for next time. Around the final buoy and swim across the final 200m to the swim exit. Really happy that I was going to make the swim and hoped out and went under the clock in 1:39:42 and was happy with that. Later I realised that was the pro time and my time was actually 1:24:42, and I never been able to swim that fast in a pool during training. Off to T1.

No need to rush at this end of the field, so I took my time and changed into bike gear, had a banana + Gu and water and headed out on the bike. It wasn't long till the leaders blasted past on their second lap. Took advantage of the great aid stations and pigged out on the bananas, Endura & Anzac cookies on offer. First lap down and the stomach was feeling a bit uneasy at 60km mark so I decided to back off the food and take on some water instead. That did the trick and around the 100km mark I could re-start eating again. Weather was still great, light cloud and not too much wind. It's pretty lonely starting off the last lap as there isn't too many people still on the bike course as most people were heading in after their third. Enjoyed the quietness of the third lap and really took it very easy as I knew the marathon was still to come. Bike total 7:24:10 (AVG HR 71%).

Legs felt good starting out on the first lap and was really happy to just be off the bike and not peddling. Walked through each aid station taking on Endura and a bit of water which lasted up to the 13km mark when I had my second GU on the run and promptly threw it all back up. That wasn't in the race plan and hadn't happened in training before but I suppose as no training sessions went beyond 8hr, I was in new territory. The sight of food on the second lap would almost bring on the same reaction. So I just sipped some water & ice at each station then pushed on. It's at this point when you aren't just at the half-way mark of the run, that you start thinking this is going to be a long day out. Without been able to drink much and with no KJ intake from food I knew that I would hit a point at some stage that things would start to get ugly. Talked myself into keep running on till the end of the second lap at 28km. Saw Muzman a couple of times on the way through my first and second lap as you were one lap ahead of me. Got to the start of the third lap and I was stuffed. I needed to get more fluids and with legs cramping, I decided to make sure I achieved my goal of finishing and slowed to a walk. Hadn't had a toilet stop in over 5 hours so I knew I was dehydrating fast. At this point I think my walking pace wasn't that much slower than running anyway as long as I didn’t stop. As each aid station slowly passed I could drink a little bit more water & ice and could start to stomach some jelly beans to add some kilojoules. As the sun set and night took over, I enjoyed the coolness of the night and chatted with everyone else walking along to the end. Finally passed the 40km mark and picked up the pace again to a slow jog. You can hear the announcers from the top turn-around point and you know it's not far. I had no idea of the time but when I heard there was just over 2 hours to go from the announcers, the tempo increased as I wanted to get in under 15hrs. It felt like a dream running down the finishing Shute and I managed to see my wife, son and mum just as I crossed the line.

Thanks have to go to firstly my wife and family who thinks I'm mad to leave home at 3am in the dark every Saturday morning for the long ride then run in the lead up to the race.

Paddymelon Pete

Great report Pete. Congratulations on a fantastic effort.

Well it was back to work today for me and back down to earth with a big thud.
It was great meeting the some of the gang - Aunty K, Dazza, PaddyMelon Pete, Muzman, RunItLoveIt and Psycho Chickens.

A quick race report. My day started at 4am for brekky, then off to the race start. I watched the pro's start their swim then it was my turn. The water was fairly smooth and a nice temperature with the wetsuit on. The swim was crowded until the turnaround then it started to spread out and I could swim relaxed without worrying about others bumping into me. I'd been a bit slack in the swim training (and the bike and run but thats for later) and by half way back I was looking for the finish but it was still a fair way off and not getting closer fast enough. I kept trying to catch someones feet to draft off but always dropped off as I was tiring fast. Rounded the last buoy then just 200m to the beach and I picked up the pace a bit and finished strong. Running up the beach I looked up for the clock and saw 1.13 which I was pleased with.

A quick change then off to my trusty Giant. Conditions on the bike leg were ideal with cool temps and little wind. The first lap felt easy and I clocked 2hr. Great I thought, keep this up and I'll do 6hrs. I pushed a little harder on the 2nd lap, still feeling good but the wind had picked up a little and I did this lap in about 2.05. The 3rd lap was when my lack of training kicked in and I slowed to a 2.15 and was very happy to get off the bike (though not looking forward to running a marathon). Total bike time 6.20. I still felt good and had stuck to my nutrition plan so I just hoped the legs would come good once onto the run.

Heading out onto the run I didn't feel real flash but thought stick with it and see how you go. After about 5mins my legs loosened up and I felt relatively good. I stuck with my plan of running 12mins/walk 3min which worked well for the first 2 laps. I was having a mental battle by this time and as my training runs hadn't been over 20k I thought it was time to go into damage control. So I allowed myself to walk the next 10k, then with just 4k to go I broke into a "run" and found my legs refreshed enough to run to the finish fairly strongly. My run time was 5.18 and I finished in 13.01 which I was pretty happy with since I reversed my trend of getting slower (last IM I did 13.56).

Now if I just did a little bit more training I'm sure I could go a bit faster...

The next day I hobbled down to the beach for a dip and stopped to chat to a cyclist on the way back to my cabin. As we got talking something sounded familiar and this cyclist turned out to be none other than Psycho Chickens!

Well done everyone, maybe see you next year...

Hi All,

Prof - there will certainly be number 3, as it is already paid for however, directly after this one I did say I'm NEVER doing that again!!! it took a couple of hours to settle down & realise that doing this type of event twice in one year was a big ask for me.

Report:

Swim - Started off comfortably and got to the turn around feeling good. As I turned the corner for home, I got blown off course and found myself being pushed further away from the jetty. I had a bit of a panic when I couldn't see anyone around me and just kept swimming. Eventually the Team swimmers came through & I felt better that there were others near me. I eventually got to the end of the swim and as I went to stand up I noticed the biggest star fish under my foot. I tripped over it to not stand on it & landed in the water again. I got up quickly & headed for transition. My heartrate at this point was already high. I tried to take my time with transition & settle myself down. Changed into my clothes and headed for my bike.

Bike - I was away fairly cleanly & was so happy to see my 3 beautiful kids cheering me on. The first lap went ok, although my heartrate just didn't want to play the game. It was still high & I was feeling weary already. This wasn't in my plan & I wasn't sure how to handle it. So I pushed on. Came through the town to a great crowd & the announcer was calling our names as we approached. I waved at the crowd and carried on for lap number 2. The wind had picked up & I still had my high heart rate. A little frustrated by the situation I thought I should take it easy & I try not to cook myself on the bike. Lap 3 and I was feeling fairly crappy. The k's couldn't go past fast enough & the wind had taken it's toll on me. I got to transition, jumped off my bike & could hardly move my legs. At this point I knew my day for a good time was gone... I was shattered.

Run - Left the transition seeing my kids and trying to put on a brave face. I was feeling mentally & physically drained. I knew I had done all the work for a good run, but didn't take into account the windy conditions. I ran/walked most of the marathon until the 25k mark, when suddenly my heartrate jumped right down to a respectable rate & I could finally start a jog. I actually started to feel human again at this point and continued like this till the end.

Conclusion - Tough day, tough race. The bike was relentless with no rest for the legs. The swim for a weaker swimmer like myself took it's toll also. I believe that the marathon would have been far more enjoyable if i'd not cooked myself on the bike.

Thanks - Dazza, my 3 kids, WT, Prof, UncleD for your never ending support to this crazy chick.

Big thanks & huge hugs - B+ - who is always there for me.

Cheers,
K

See you back in Sydney!!

ps. so great to meet the other CR's - Muzman, Suzy, Runitloveit, PaddymelonPete.

pps. We loved Busselton & will be back for another go

I must say that I am in adsolute awe reading these race reports.

As a beginner to the triathlon scene I am so impressed by those who completed the event.

My longest triathlon to date is next weekend - 750/20/5

At the moment I actually don't have any aspirations to do an ironman - perhaps a half ironman would be my ultimate goal.
However I used to say I would never want to run a marathon however I would love to achieve that goal sometime.

My race report as I remember it - sorry if I go off track a bit but I'm not really good at writing these things.

Pre-race. I thought I was doing ok, but others around me thought that I was a bundle of nerves. It was only when we started talking about it the day before the race that I really started to feel what I was about to embark on. This was my third triathlon ever with the only other to being a club race and Nepean. These paled in comparison time-wise. As a result, I started getting the wetsuit on (which is a whole different story) with a fair amount of trepidation.

Swim. When I entered I thought that I would be able to come out of the water in about 1:20 or thereabouts and Nepean with a 19:44 swim showed that should have been what I got. As we lined up, i found that I was given an orange cap - putting me in the 60 - 75 min bracket. I thought this was a bit wrong as I wouldn't be able to crack that. As a result I lined up at the back but wanted to make sure I had plenty of space around me so that I didn't get hit at the start. As it turned out, everyone else had the same idea so I ended up at the front with no-one around me until we all started swimming crooked. I came out of the water and looked at my watch which I had managed to start and fell over again when I saw it was 1:07! What the? This wasn't on the plan. I wold have been happy with a 1:30 swim but if this was any indication, well, the day had started well. I even surprised the kids as I was running up to T1. I grabbed my bag and raced into the tent and found stripping off the wetsuit quite easy and only needed a bit of help to pull the bike top down. Number on, food in, helmet, sunglasses and I was away I think.

Ride. Coming into the race I really wanted to have an average of just over 30 km/h so with T1 and maybe a stop, I would go close to sub 6 but was going to be really happy with 6:30 anyway. As it turned out, with the cool overcast conditions, I was feeling good. It got a bit windy towards the end and after two pit stops during the race, first for a number 2, the second for a number 1 (I never have been able to master doing it on the go) I got off the bike with an average of just over 30km/h, with an average cadence in the high 90's (thanks B+) and a ride time of a fraction over 6 hours. I left the bikes clipped on and ran in with just socks on. I was on the way to a fantastic debut Ironman.

Run. At T2, I changed the top, donned the shoes and R4YL hat and was off. I felt that this was a fairly quick transition but will have a look at the splits when we get home. On to the run. I wanted to have an average pace of around 6:00 minutes to get close to the sub 4 marathon and I started too well. I think I was on about 5:25 pace for the first 4 km then I just lost track of time. All I had on was the watch. No pace from the Garmin, no HR, nothing just running on how I was feeling. I started with walking teh aid stations which seemed to work well with the relentless monotony on the flat with little variation to give the legs a break. I got to around the 30km mark feeling pretty good then I just knew that I would have to slow down more. The run time was right out now but I didn't care. As long as I could run it in around 4:50 I would still have a sub 12 hour Ironman. The last lap couldn't come soon enough and I was so relieved to pass the chute for last 2 km out and back. It was all downhill from here so I did all I could to keep running. I surprised everyone at the chute when they saw me coming, but none moreso than myself. I couldn't believe what I was about to finish.

Conclusion. I crossed the line a very happy man to hear my name (pronounced correctly) knowing that I had finished a very hard day at the office. Total time of 11:41 roughly. I was ecstatic with the walk into the recovery area for a bit of food, and drink before I ventured any further. I'm still trying to come to grips with what I have done.

Will I do it again? Ask me later, at the moment I just want to rest and recuperate and enjoy the rest of my time off.

There are too many people to thank without me forgetting someone but I do have to thank one very special person - Aunty K. Without your support and giving me a hard time about the training I wouldn't have been able to do this at all.

Looking forward to catching up with everyone when we get back.

Greta to meet the other CR's Muzman, Mrs Muzman, Paddy, Suzy and Runit at the race.

See you all at SFT

Cheers!

Hey All from Busso - my last day here before heading off overseas for a well deserved 5 star holiday.

I was thrilled and delighted to finish - secretly I was aiming for somewhere between 13 and 14 hours, and finished in 13.06 which was amazing. And to be one of the 182 women who finished made me really proud.

Things I learnt:

1. Ironman is hard. Really REALLY hard. I am still in shock.
2. The swim is draining, even if it feels easy, I really noticed that I was missing some strength and power on the bike.
3. Swimming 1.9k out into the ocean is scary! There are waves, swell, sea creatures!
4. Being able to run in the marathon gives you a boost - I actually enjoyed the run.
5. A flat bike course is relentless, you stop pedalling and you stop moving.
6. Volunteers and spectators are like little waves of energy - I soaked them up to keep going.
7. The finish chute ain't all that - I was so frigging stuffed by the end I just didn't care, all I wanted to do was cross the finish line and for it all to be over.
8. Best food ever - vegemite sandwiches, bananas and ice - made up for all the bars and Gu and Endura. Oh, and coke with lots of ice for the last 7k of the run got me to the finish line.

Big congrats to all the CRs - Aunty K I was actually running with you for a little while but was too stuffed to talk!! Muzman you did it mate!! Nice to also meet PMPete and Suzy. Neavsey I think I saw you on the run? Were you wearing a red and white race suit? I am sure I heard people call out Neavsey.

I actually pulled up better than after my first marathon! But sleeping on Sunday night was interesting - the only comfortably position was face down flat on my stomach - everything hurt.

If you want to do one of these, then I say go for it - commit, dream, plan and achieve. I have no athletic ability at all, just a lot of stubborn determination and somehow I got there!!

Question: Isn't the bike ride incredibly boring?

One word answer is yes. Longer explaination is I personally find the bike the toughtest leg and the spend the longest time doing that leg. I just break it down to the next aid station which are about 10km apart and tick off each one, then have a small cheer to yourself after each 60km lap. You really lose track of time out there, and I only concentrate on keep in the HR zone that I should be in.

Boring? Too busy eating, drinking, racing, staying draft-legal, hurting, monitoring pace and effort............No. not boring.

Auntie K, they don't always go to plan. That is what makes it sooooo much of a buzz when it all goes right. Maybe next time you'll be up for the trademark Uncle Dave euphoric finish.

To dazza and the other debutants, well done. first time is always special. Soak it up.

Awesome reports. Great first up effort Dazza.

Makes me want to pull finger

Hi Runitloveit,

Great report and result - you are an ironwoman!!

Cheers,

Danny

The Lead Up

After Port IM 2007, I was exchanging emails of fairly pointless fluff with my coach, Allan Pitman. The reply eventually came on the end of one 'Enter IMWA this week'. Straight to the point as usual he was. As I had just completed my second Ironman in a time I was over the moon with, I had no shortage of enthusiasm and in true triathlete fashion, dragged the chain for a couple of months before actually entering wink.gif Infact, I only managed to enter a couple of weeks before cut off in the end as it slipped my mind totally as with the new validation process to Ironman Australia, I had already entered that race and the other nearly slipped my mind.

After Port, I decided to get somewhat serious with my training. My goal was not to miss any sessions that were programmed in my weekly allocations no matter what. Often I read that consistency is the key. A staple week with key sessions at various times of the year must repeat over and over and over. The engine has to be built slowly. In this, there are no short cuts, it is just time in the saddle, in the pool and on the road. To coin a phrase from Allan, 'You know what you want, it is time to place the order'. Good advice.

Out on a Wednesday ride very early in the Queensland winter with Al, we were discussing various people and their training and just how much they can take. Al said to me tha if there is any time to test myself and see just how much I can hack, now is the time. I took this to mean 'Go ride lots and lots'. probably not the true intent but I have come to learn that nothing is said for no reason. I put in quite a few hours over the winter. I had place the order and to make it appear, it was only going to happen if I made it happen. 3am wake ups and 4-5 hours in the pouring rain in low single digit temperatures all by my lonesome up mountains seemed to be a regular part of my winter. Trail runs on the way home from night shift and swims in the pool with the broken heating complemented these rides nicely.

Eventually, my program proper began and I was determined to miss nothing. I moved things around when required and while occasionally some sessions were put back to back that should not have but I really felt I had to keep the head of steam up. Once you miss one, then two.... then three, it becomes too easy to miss more. In all of my training since April, I missed one and only one scheduled session and that was the infamous day that Allan came a buster on Mt Mee. I was to do it solo the day before but the rain was just too heavy to make an attempt so I had to skip and shorten it the next day before working an afternoon shift.

The only description for my preparation is 'Flawless'. I stayed healthy all year. I got at least 6 hours of sleep every night and usually 7-8. Nearly all of my training was done while the family was at work/kindy or asleep. I really must take this time to recommend a multi vitamin to people. Swisse Mens Multi. I have been on it for 2 years now and my health has been outstanding. Try it.

Race Time

Straight to the nitty gritty.

Last year I did 1:12 swim, 6:27 bike and 6:12 'run' for 13:51 total. In my mind I was thinking sub 10. I had done some time trials that had me looking at 65 minute swim, 4:50ish bike and 3:40-4:00 run off that bike. My plan was to get to the run as close to 6 hours race time as possible and take it from there.

Race Day

The days before race day were wild and windy. Things were looking very very dire as far as conditions were concerned. I was not worried about the bike and run as for every head wind, there is a tail wind and running in the wind does not phase me. The worry was the Busso chop. The swim is around the Jetty that extends nearly 2km straight out to sea. On a calm day, the swell is 2-3 feet out there and when it is 2-3 feet at the beach, I would hate to see what it is like out there. Thankfully come race morning, the wind swung around and it was silky smooth. Still a bit of wind for the bike and run but at least the swim was calm.

Swim

Last year 1:12. Plan 1:05.

I did a bit of work on my catch with Trent Patten from the Commercial Swim club in Brisbane over a few sessions that I attended with him. It transformed my speed and I went from being a toe chaser to leading my lane over night to the point that I would lap everybody in 400m or longer sets. It really is amazing what the same thing explained a different way can open up to you.

This year I was quite chuffed to get a White swim Cap (2 of 4) in my bag. Last two times I got yellow (4 of 4) but my expected time got me it. At the start, I lined up right at the front of the white caps and just spilling into the blue caps (1 of 4). A strategy I had worked on after suggestion was to take confidence from before the race starts and exude it to the point that my competitors would feel it. It worked at the last Half Ironman I did and it worked again there. I turned around and looked at all the white caps behind me and sent them the message to stay the hell out of my way. They complied.

Boom goes the cannon and out to the end of the Jetty we swim. I felt pretty good. For the last two years I have swum in a suit custom made for me but not really a triathlon specific swimming wetty. I managed to effectively rob a guy when I bought his second hand as it was too big for him for well below half price after minimal use. A Blue Seventy Helix. Oh My God. This thing is just amazing. So comfortable and flexible. I highly recommend them to anyone thinking of getting one.

After making the turn 2km out to sea, you have two choices. You can swim via the Jetty which has a dog leg or try your hand and straight line to the final turning buoy about 1600m away with the sun behind. This year there was a bit of cloud cover so building on the shore could be seen. As I had walked out the Jetty before, i knew that the straight line was swimming straight at the water slide and the buoy would show itself as I approached. I don't think too many people shared my confidence in this course but sure enough, a while later I found myself about 2m off course and 50m short of the buoy. Success.

Hang a left at the buoy and swim another 200m or so and we are on shore. I looked at the race clock and saw 59 minutes. Huh? 59? I don't think so. That is just too fast. i can't swim that fast... apparently. Well apparently not. Immediately, i thought to myself that this time was free transitions for the day so don't waste it. I really hustled in and out onto the bike and started drinking immediately.

Bike

Last year 6:27. Plan 5:00.

My bike plan was very very simple. Ride a heart rate of 155 BPM which is about 4 beats above the top of zone 1 and also the same amount above my Maffetone heart rate. I do not use a bike computer as that just confuses things. I use a heart rate monitor that shows heart rate and nothing else and ride my cadence by feel.

On top of the heart rate, my plan was to ride 50 pedal strokes two gears harder than what ever I was in at the end of each aid station standing out of the seat to give the muscles s break and stretch some things out. Busso is just a brutal bike course for those too inflexible or too over zealous with bike set up. I have tinkered extensively with position and now have what I declare to be a perfect set up as I managed to ride strongly and comfortably all the way home.

It was quite an experience to be towards the front of the field in Ironman for the first time. The guys around me knew how to play properly for the most part and apart from one or two exceptions, I had no problems at all. I rode through many people on the first lap and at the start of the second, found myself all alone. I rode probably 50% of the day with no one in sight in front or behind. Towards the middle of the third lap I started picking up a few guys who were fading and ended up towing a group back into town from the special needs. As I was getting cranky from my time in the saddle and a bit tense thinking about the run, I let it get to me and was worrying more about the peloton than the job at hand. I allowed my heart rate to drop down to 150 for quite a while back into the wind and cost myself a few minutes.

Into T2 I rolled at 6:02 race time and an official 5:02 bike leg (including T1). Right smack bang on schedule.

Run

Last year 6:12. Plan 3:40.

I ran the Gold Coast Marathon this year with the sole purpose of setting a time that I was going to equal at Busso. 3:38 was the answer. I decided to round it up to a nice 3:40.

At Coomera this year, there was a handful of club mates that all went around the same time and all bar one were fronting up at Busso. From experience I could not run with these guys and solely for bragging rights and pacing off them, I knew I had to put 15-20 minutes into them on the bike. With my planned run split they had to run 3:20s or so to catch me so I was pretty happy I was well placed. Two of them got me but I was glad I set that little goal as it helped me to keep pushing the pace that extra 5% that I could easily have slacked off if I was running totally as an individual.

My run plan was as simple as the bike plan. 160 BPM and hold it. In reality, It started slipping to 155 after 30 or so kms and down to low 150s the last half hour. During the bike and the run, I could not get a little phrase I heard from Mitch Anderson. 'Make hay while the sun shines'. I did it on the bike while I was fresh on the second lap and I was doing it on the run. I switched my watch into a mode where I could see the time and started getting km splits. I was holding pretty much 5 min kays which had me looking good for 3:40. Through the half marathon in 1:48 and I was quite pleased. Make hay while the sun shines. For every 5 min kay I was to run, I could run a 7 minute kay and get home well under 10 hours. Do it now and make the feared unknown not matter.

At the 34km mark I started to cramp. Nothing serious but the tension was there. I had not taken in a great deal except water and 8 Endura gels as well as the odd bit of salt since 160kms into the bike. I think in future, I will need to get some more electrolyte into me early. The cola really killed me. Every time I took one on, I felt like I put a piano onto my back. Never again will I try that in a race. From discussion Cola works for some and ruins others and it appears I am in the latter category.

Two kays from home and I started to do something I have only done twice in the last 20 years. Cry. I really don't know if it was relief, soreness and fatigue, happiness or what. The only other times were when I told my father he was going to be a grand father and when I held my Son Hugh for the first time. Now here I am out playing swim bike run and blubbering like no one's business. The mind works in strange ways as all I drew from it at the time is it made my heart rate go up 10 BPM and ruined my breathing pattern. Aaaaah triathletes and over analysing things.

The Chute

Last year I don't remember. Plan Remember.

Oh I remember this one and remember it well. I ran all the way to the start of the blue carpet and stopped. I looked up at the clock and saw 9:45 race time. I raised both arms in triumph and the crowd went nuts. What a rush. I have never ever experienced anything like that before. I had the chute all to myself and for once it was early enough to be packed. I turned and faced back down from where I came, took a deep bow and turned finally for the line. i raised my left hand and held up 4 fingers to signify the number of hours I had taken back from last year and made a letter C, the first letter of my Wife's name with the other and crossed the line.

Final score

Last year 13:51
This year 9:46

Hell Yes.

Where next? Well it is a 7 year plan so wait and see. I don't even know where this will wind its way but I have been having the ride of my life.

Great stuff Plaz.

Lovely when a plan comes together.

Wow !!!

Sensational plan, race & report Plaz. I've got goosebumps reading it. It just goes to show you what consistency combined with dedication is capable of producing.

Congratulations! Can't wait to find out what's next for you.

Plazbot

What a great read and what a great day for you.

I have happy tears

wt

hardcaw.

Well done Plaz.

Fantastic effort Plazbot. You are inspiring. Hawaii??

Plazbot,

Thanks so much. I am very much a wannabe when it comes to doing an IM.

You have helped me a lot. Congratulations on not only a great race and also giving me insight into what needs to be done to get to the starting line.

cheers Plu

Amazing report Plazbot. Great insight to what happens in the training program to make it all come together on the day.

Well done, and congratulations on bettering the goals you set for the race.

Plazbot, did you/do you hold down a full-time job with that sort of training regime?

Yes. I am an Air Traffic Controller on a 24 hour shift roster. I work 4 on 2 off with a night shift every 6 days. I am married with a 3 year old son. nothing abnormal there really and 18-20 hours in the grand scheme really isn't all that much. I work a 36 hour week(average) so added together, that is 54-56 hours total. Many people work that number of hours AND train for Ironman with a family. I am very lucky as most of my training is done when the family is at Kindy or work or asleep.

I find your motivation and training quite impressive and inspirational, Plazbot.
Don't discount your efforts/situation so easily!

I don't have kids, I don't live with my partner, I work a 8:30-5pm job, (however I am also studying part-time), and I still feel tired some days - particularly when the training exceeds 1 hour per session

far out! just reading these reports is an emotional experience. congratulations to all the competitors.
great reports, life changing stuff. thanks for taking the time to share them.
PH

Hell yes. Love your work Plaz. Congrats.

Prof

WOW Plazbot that is one of the most amazing reads, I feel so inspired by your efforts.

Congratulations, I can't wait to see what you have planned next.

As this is Cool RUNNING, one of them is sub 3:15 at GC Mara 2008.

Howdy All; Sorry i didn't get a chance to catch up with anyone at the Busselton, being a local there were plenty of family and friends keeping me busy.

Congratulations on everyone who finished/competed/PB's etc

A quick report on my race (I have typed up a 10 page report since the race but I wont bore you all with that)

My race was great overall with a 11:24.30 debut but sections of it could have been better. My swim was always going to be one of my strengths but it turns out htis is were I lost time on my goal, I did a 1:05 swim and even though still well and truly a good swim I was at the end of the jetty in 28mins so I was looking at a sub hour swim but not to be, i got some pretty bad nausea just after turn around (never had before in ocean swim) so I had to slow down but oh well.
My bike time was good and basically what I aimed at, with a 5:54.15 with a few emotional moments on the coarse when seeing family etc but other then that good ride and my run was better then expected, well and truly better I ran my first marathon in my life and for that matter my first time past 25kms in a pretty good time of 4:24.39. I managed to run the whole 42.2kms and only had water and snakes through out the run and finished well with the last 6kms in 30mins to get me under 11:30.00.
So all in all it was a great day for my Ironman debut and I will be back next year off a 10 week program to try and go sub 11 hours.

Runloveit, yes that would have been me, I was wearing a red/white 2xu top with Black 2xu shorts.

Cheers guys.

Onya Neavesy! And I have to say, you came up very big in the local paper last week! I was dying to meet up with you and sledge you in person!

For the benefit of all, how did your son and his girl go on Sunday in their first IM?

Muzman;

Don't worry I got enough sledging from so called friends to do me a life time.

Funny how you say Son and Partner go?

Because I am actually the ""Son"" in the article, at age 25.

But for you information; My Partner had a typical tough Ironman debut, felt great until 30kms into the run and then hit a wall and hit it hard but still managed to run last few kms and finish and finish a respectable 15:01.17.
My Dad finished his 3rd Busselton Ironman in a PB off 13:20.08.

Thanks

Plazbot,
Ive read your race report heaps of times over and it still gives me goose bumps.
I love your focus and commitment.

The take home message for me was your simple race plan - just heart rate. No bike computer / cadence / pace.

I really look forward to following your progress along your 7 yr plan.
I wish you all the best, i have no doubt you will reach your goals.


And congats to all the others too, great efforts all round!

Well, proof that when you assume, you make an "ass" of "u" and "me"!

Sorry mate, you sounded so mature (not old - ahem!).

After I saw the pic in the local paper, I was confident I could pick you out by sight on race day. Lucky I didn't get the chance or your dad would have thought I was even loonier than I am.

Here as promised is the pic of CRs taken just after the briefing at IMWA.

Back Row - Paddymelonpete, Muzman, Dazza K
Front Row - Runitloveit, Aunty K, Suz

Champions all.

Click to view attachment

[quote name='Muzman' date='Dec 7 2007, 06:35 PM' post='279536']
Well, proof that when you assume, you make an "ass" of "u" and "me"!

No offence taken, more of a compliment as far as I see it.

Cheers

Photos are up today also; www.fusephotography.com

It has been quite a while since i last login. I should have login earlier and will love to meet you guys/gers at Busselton.

It is my first IM and i will say i enjoy it NOW. Not during the super long period on the road though.

My Race Report:

The Journey to Triathlon

Heading over to Busselton is accidental. In fact, I've had no ambition of doing any triathlons despite doing all the associated training more than a year ago. I have been running for the last few years. Swimming and cycling have been part of the cross training that I engaged in.

Training hours of 12 – 15 per week have become a norm. With the hours spent, I subconsciously acquired proper training mileage for a Half Ironman, and, needless to say, a triathlon (Olympic Distance).

The rest of the report => here

Hi All

Finally got my act together and posted my photos from IMWA.

The album is here - http://picasaweb.google.com.au/murrayv1/We...937698858341746

Look carefully, and you can spot a couple of Cool Runners! (Apart from me, that is).

M

nice photos. There is a picture of myself and a few of my friends. Our finishing timing is not far apart.

Howdy All

Well it has been 8 weeks since the day that was Busselton Ironman 2007, what a day.

Now who has their thoughts set on returning in 08?

Any is there anyone looking at doing Half Ironaman in Busselton in May?

Cheers

For myself, the Half is in the schedule plus will be doing the Ironman again in 08.

ME! and a whole bunch of mates will be coming over in December!

The plan's are already underway to come back to Busso for one more go .

K

I will be back as well, now I have gotten over the shock of how hard ironman is! My bod recovered pretty well from the last one and I am looking forward to another season of training through winter, racing and then having Christmas off to recover.

See you there Neavesy and Aunty K!

Not very likely for me at this stage. I'm having fun focusing on trail running at the moment. I'd like to do a trail ultra someday, possible WA's six inch track in Dec, then maybe six foot track in '09.

Certainly will!

This could be our once a year catchup race love it!!

K