Diary of an Ironman 23 weeks to go

Training is going very well, my squad is mainly involved in “off season” training for the Gold Coast Marathon. Not a serious attempt to set hot PBs on the course. More of a case of using the event as an excuse to train on our running through winter so we hit spring, strong and at close to ideal race weight.

Yesterday I presented an Ironman training seminar aimed at saving athletes from going down some of the “training dead ends” I have been down over the years.

When I look back at some of the mistakes we all made, I have to try to save others from falling into the same traps.

In my first Ironman 25yrs ago, I had no idea when I was so tired I could almost cry, I should skip a workout and get more rest. The program said run 17km, so I came home from work on a cold winter night and went out and ran/staggered through 17km. I still remember that particular night 25yrs later. I must be scarred mentally. I would look at the program and feel sick in the stomach and start out expecting to suffer. That’s exactly what happened. I suffered.

Over the years I’ve found, you get what you expect to get. I now go out expecting to have a good workout. I ran two hours today, I have been running with a good rhythm, and I expected today to be easy. It was fun.

I go into a race expecting it to be easy. I go in expecting to feel strong, I expect to feel in control of the outcome. I expect to have good feel for the water, I expect to have loose shoulders and for my hands to move through the water fast and strong, feeling the pressure of the water all the way through.

I expect to be streamlined and to stay cool headed if it’s a bit crowded. When I exit the water, I expect to have a fast run to transition, I know right where my bike is racked and I expect to run right to it and have a quick efficient transition. I expect people to call my name, people I have no time to identify. I always aim to look happy and appreciative, it’s a great life and I’m having a great day. I want to look like I’m loving what I am doing.

On the bike I expect to get into a smooth rhythm as soon as I get my feet into my shoes. I expect that I’ll have enough power in my legs so I can hold back early, it’ll be easy. I already know that in the later stages of the bike I’ll need to turn on my concentration so that I’ll be efficient, and at this stage I expect to be passing other riders who have lost their concentration and their efficiency along with it. It’s just the way it is.

I expect to be passed on the bike by younger riders who really should spend their off season getting their swim up to scratch. That’s what I’ve been doing. Three one hour sessions in every week, working on technique and efficiency. 

When I get off the bike I expect to feel excited, a feeling of urgency. I’m aiming at a fast efficient transition. My legs have never felt fresh getting off the bike, but that’s half the fun of this game. Starting the run on tired legs expecting them to loosen up soon. It never takes long, it’ll happen. When my feet a quiet on the road I know it’s time to add a little more pressure. At this stage I expect to start gaining places.

The places I gain all help to build my confidence. I expect my concentration on technique to be seriously tested. I expect to stay in control of my little part of this world. I know from experience that the further I go the more my committment to the goal is going to be tested. I’m going to be ready.   

So with 23 weeks left before the Hawaii Ironman, I am living the life I love, training lightly, working on technique. Learning to use a few new toys I’ve discovered. My wife is chomping at the bit to get started on her Kona program, but I’m holding her back. She loves the gym. Her gym trainer has her doing core strength exercises the Australian Gymnastics team would be doing. When she arrives in Kona she’ll be a “core” with arms and legs. But if that what keeps her happy that’s good. Happy wife = happy life.