Relax.....and enjoy....

Well folks it has been just over 12 months since I got this dream to have a go at an Ironman triathlon. Now after 12 months and a solid 12 week lead up training regime I now have the startline in sight. It is now only a few days until I depart for Port Macquarie to compete in my first Australian Ironman Triathlon. For those who are a little unsure of what is involved, it is a 3.8km swim, 180km cycle and then to finish it off a 42.2km run. My goal is to finish the race and if I can get round the 11 hours mark I will be even happier.

For those people who are interested in having a look at how I am travelling throughout the day you can watch a live telecast over the web. The website you need to go to is www.ironmanlive.com .
I also believe you can track (live) an athlete on the same website. This is where the times for each leg/sector I complete of the course are published to the web. My race number for the race is 1069. You will be able to use this to track me.

The start of the race is at 6.30am (daylight saving finishes on the 6th, so this is Brisbane time as well). If you would like to know any more details about the race then you can go to www.ironmanoz.com

I am very much looking forward to the challenge and now starting to get a little nervious.

I can see the light at the end of the Tunnel

Its 7 days to go and I thought I'd share some thoughts:

• Since the tapering began about 2 weeks ago I have struggled with the eroding of my secure training regime. It has been somewhat of a security blanket for me. Now that it has begun to disppear, there are thoughts of how am I going to cope/complete thi IM without my normal training regime. I have been reassured that this is a common thing that some triathletes go through when tapering for IM. I have said to myself that I have done the training and physically I am prepared. The taper is important to freshen up the physical side.
• I have been my organised self once again and have put together my 11 page planning document for the day. Whilst it sounds a bit over the top, I think that is important as I have spent so much time, effort and money preparing myself for this day it needs to be planned, particularly the hydration and nutrition.

Stay tuned....more to come!

Weekly Totals (March 17 to 23, 2008)

Swim:
6.3km

Cycle:
324.0km

Run:
53.39km

Core & Flexibility:
0hrs 30min

Stretching:
0hr 40min

Massages to date: 8(1 this week)

Total Training Time:
21hr 39min

Sessions Completed
(possible 14):
13 (93%)

Weekly Totals (March 10 to 16, 2008)

Swim:
8.25km

Cycle:
284.32km

Run:
56.92km

Core & Flexibility:
1hrs 05min

Stretching:
0hr 40min

Massages to date: 7(1 this week)

Total Training Time:
21hr 27min

Sessions Completed
(possible 14):
14 (100%)

28 Days Out......

These are my thoughts:

• I have been really happy with the training to date. Things have been progressing well and I have been working very tightly to the program. In fact to a point that if you want something done....it needs to be listed on the program....a little OCD really.....(I know there will be some that agree)
• The swimming has improved out of sight and I will still admit it is the leg I least enjoy. However I have become to enjoy the challenges of ocean swimming. The goal for the swim at Port is about 60min and I believe this is very achievable the way I am currently swimming. The legs have been really tired of late and I have really struggled to effectively use them in many of the session and have used the pool buoy to assist in many of the sessions.
• The cycling has continued to improve. The confidence and efficiency are 2 areas where I think has shown particular improvement. My aerobic capacity on the long rides has been one other area which I am really pleased with. I have been able to get into a rhythm and comfortable sit on 30Km/h plus for extended period of time throughout the 6hour rides. I am still getting a little pain in my left shoulder about the 1hr 30min to 2hr mark which then seems to disappear within the next 30min....or I just mentally shut it out....which is what I tend to think happens.
• The run is where I had a bit of concern.......that is until now. For the last couple of weeks I have been able to comfortably complete 2hr plus runs with great pace and rhythm. The nutrition and hydration have been fabulous on these runs. The use of the 4 bottle fuel belt has worked well. However, I have been using it with running short and a tri singlet and haven't really tested it with a tri suit. Shoes have been good. However, the feet have been very sore by the end of the run. I am wondering if it is the socks I am wearing. Something I need to investigate further.
• Mentally all things are good.
• The mornings have been early...averaging about 4.30/5.00am starts each day and averaging around 6hrs sleep. I have been tired but still find the motivation to keep getting up and challenging myself with the training. Its been interesting try to balance Family, work, relaxing and training for the last 3-4 months. It is something I have successfully accomplished. It is great having such a supportive wife.
• I am very much looking forward to the challenge of Ironman and whilst it sounds a little crazy have enjoyed the training...even though I bitch and complain at times...sorry Mark....
• Thanks to all those who have been so supportive.

Hard Week - Part 2

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	OZ Ironman
Rest	Swim: 800 pull w/u; 15 x 60 sec vertical kick 30 sec rec; 5 x 100 1.45;5 x 100 pull on 1.45; 5 x 100 pull and paddles on 1.45 200 choice w/d		6-4-08
		Days to Ironman:	27
Daily Observations
Weight:	81.5kg	Sleep:	8hrs
Mood:	Just tired ........... but Good	Heart Rate:	N/a
Mileage
	Swim	Bike	Run
Daily:	2.5km	0km	0km
Week to Date:	2.5km	0km	0km
Month to Date:	11.0km	436.59km	85.25km
Today's Journal

PM Session : Swim Set

Another good swim set. Held the 1:45's for all the three sets. The 1st was at around the 1:35 mark the second was at roughly 1:40 as was the third.

The arms were a little heavy intitially but as I got to the end of the warm up they loosened up considerably.

The QUOTE......

I become a happier man each time I suffer.

Lance Armstrong

Weekly Totals (March 3 to 9, 2008)

Swim:
11.0km

Cycle:
283.94km

Run:
61.25km

Core & Flexibility:
1hrs 30min

Stretching:
0hr 30min

Massages to date: 6(1 this week)

Total Training Time:
22hr 45min

Sessions Completed
(possible 14):
14 (100%)

Mooloolaba Test Run....but I'm not competing....

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	OZ Ironman
Swim/ride/run: 2km swim; 80km bike; 15km run all at under 145 hr (squad session at Mooloolaba)	Rest		6-4-08
		Days to Ironman:	28
Daily Observations
Weight:	81.0kg	Sleep:	6.5hrs
Mood:	Just tired ........... but Good	Heart Rate:	N/a
Mileage
	Swim	Bike	Run
Daily:	2.0km	57.05km	12.58km
Week to Date:	11.0km	283.94km	61.25km
Month to Date:	11.0km	436.59km	85.25km
Today's Journal

Long Ride #6

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	OZ Ironman
Ride: 6hrs in 53/18-23 @ 90+cadence & under 145hr. Do 3 x 30 min @ 145-155hr @ 90 mins, 3hrs and 4.5hrs with 90+ cadence and 30 min run off bike	Swim: BGGS pool 12 pm recovery session		6-4-08
		Days to Ironman:	29
Daily Observations
Weight:	81.0kg	Sleep:	7.5hrs
Mood:	Just tired ........... but Good	Heart Rate:	N/a
Mileage
	Swim	Bike	Run
Daily:	1.5km	165.0km	5.8km
Week to Date:	9.0km	226.89km	48.67km
Month to Date:	9.0km	379.54km	72.67km
Today's Journal

Yep....you guessed it.....Long Ride day....seriously....I do enjoy these rides. What a test of mental and physical stamina. I LOVE a challenge and I am confronted with one everytime I do another long ride....mind you they are getting easier...much easier.

As to quote a line from 'A' famous 'Team'....'I love it when a plan comes together'.

Anyway enough of the crapping on....these are the stats for the day:

I seem to be getting up earlier and earlier.....geee am I keen or what....

If you know your geography of Brisbane you can work out where I ride for 6 hours....it does clear you head...the morning are fabulous for getting out and riding...the crisp breeze flowing through your helmet....

Finished the ride and then setoff on a 30min run off the bike....wow...an added attraction to the session today!!!

Reflection on the morning 'Brick' I suppose you could call it.....

• Nutrition and hydration worked well...the vegimite sandwiches work delicious.
• I worked to the following nutritional plan for the session.
• At the 2nd and 4th hour I was going to have a Vegemite sandwich.
• 1st, 3rd and 5th hour was to eat half a powerbar.
• Every other 30min slot was to take a Hammergel.
• The legs again were very cooperative. (on the ride at least)
• Coming home from Narangba...head wind all the way....great conditioning session...who knows what the conditions are going to be like on race day.
• The run off the bike was.......interesting...my legs just wanted to keep going....4.40 to 4.50pace.....slow down buddy.....you have just cycled 165km.....it can mean only one thing....the training is paying off....there is a moment of staisfaction.....nice!!!

PM Session: Recovery Pool session

This has been the best thing for my recovery after the long ride.

A combination of high knees, shuffle running, one legged high knees etc. works a wonder....would recommend this to anyone for a recovery...I do have a routine I work to that includes the above mentioned techniques.

A successful days training......9 out of 10!!!

Ride Inside........argh!!! focus...focus...focus

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	OZ Ironman
Ride Inside - ride there and then to work	Ride home and then Core Strength: 5 push ups/30 sec prone hold, 30 sec squat hold x 20.		6-4-08
		Days to Ironman:	30
Daily Observations
Weight:	81.0kg	Sleep:	6.0hrs
Mood:	Just tired	Heart Rate:	N/a
Mileage
	Swim	Bike	Run
Daily:	0km	0km	0km
Week to Date:	7.5km	61.89km	42.87km
Month to Date:	7.5km	214.54km	66.87km
Today's Journal

This morning drove into Ride Inside...got a breakfast meeting at 7.00am.

Good session...lots of sweat....loving the training at the moment....it's a little addictive....I'm sure there is something you can take for it.......nah!....why bother....it's GREAT...would recommend it to anyone...that is also as insane as I am...only kidding....honestly it's very satisfying!

PM Session:

100 pushups
10min of Prone Holds
10min of Squats