IM Sunshine Coast 70.3 Race Report

Few Weeks ago I raced my second Half Ironman Distance race, this one was a IM Brand event as compared to Challenge Brand.

This one was held at Mooloolaba on the Sunshine Coast in Queensland. The road to Sunshine coast started back in June with the build to Run Melbourne. I have raced Run Melbourne every year for the last few, doing the Half Marathon Distance is always fun. This year was no different a cold day with little wind. The race while fun was uneventful, I completed the distance in 2hr + change mark. While not my quickest half still left good. After Run Melbourne I started to up my training blocks around all swim / bike / run.

Finish Line Run Melbourne 2015

Swimming 3 times a week, 2 with Coach Anna and one on my owe but a program Anna set for, trying for 2 bikes sessions a week, one squad, one me. Running 2-3 weeks keeping the distances around minimum of 10-12km mark. Build felt good I felt good. No cold, flu or sickness issues.

As IM SC 70.3 came closer I started to look for a warm up event, Hazelwood was on the radar. I came 3^rd their last year in the sprint, the only downside was it was 1 week out  from the IM SC 70.3 I decided to race the event but as a roll through not as a race. Going through the processes so to speak. The Sunday before Hazelwood I changed the tyres on my Race Bike putting on 2 new Michelin P4 tyres and do a little check general service. My bike had recently only just had a major service, this was more a clean, oil the chain, etc.

On the Saturday I got up earlier and did my normal pre-race stuff before heading down to Hazelwood. On the way down it rained a bit and it was cool, after racking my bike and doing the rego bit I went back to my bike and setup the whole transition area. I decided that as it was cool I would race with a short sleeve compression top under my Trisuit. Being the first race of the Victorian season and lead in race for Ironman Half on the Sunshine Coast and there were a few Melbourne Triathlete who where racing Kona. Always nice to see familiar faces.

Those who where racing the Sprint/Mini watched as the Olympic distance went off and after they were out on the bike I went dropped off my Tri bag and changed into my Wetsuit and got ready for race start. While in the water I noticed I could not see the past my hand and the water was cooler than I thought it would be. They gave us the race briefing and sounded the horn and off we went. I felt great in the swim, as I ran into transition got the wetsuit off on with the helmet and sunglasses grabbed my bike and then headed out. There was light windy but not too, the roads where open not closed (i.e. cars on the circuit) I kept telling myself to race at the Half Ironman place, next week is the big one. The cycle went off without too effort after the 2^nd lap I came in racked my bike removed my helmet on with my socks and runners and headed out. Hazelwood has a nasty little hill about 2 and km’s in. As much as I do hill training I hate them, this hill is about 180-200m rise over 1km then it’s a downhill run to the finish line. I crossed the line with a time of 1 hr 29 mins and 59 secs. After a bit of a cool down and shower I checked my iPhone to see where I finished, turns out I was 4^th some 22 seconds off 3^rd.  I had to tell myself my race plan was to race for the Half. It was hard to accept but a needed, during our team’s long run the following day catching with the Ollie the Head Coach It was the right call not to push. That afternoon I cleaned and pack my bike and starting packing some of my race gear for the Sunshine Coast.

Heading out on the Bike

Finish Line

Thursday morning I chucked my bags into the car and headed out to the Airport for the trip up north. I thought I’d be smart and doing the ye-old check-in from home the night before that way all I needed to was a bag drop. At the Virgin checking the Bag Drop queue was a mile long. Another Triathlete and I were in the queue when a Virgin Check-in Assistance pulled us both out and took us over to the Virgin International check in. No problems they checked us both in and we dropped out bikes off at the oversize bag area.

After doing the security check I found a coffee shop and had a hot chocolate while waiting for the plane. As it came to 9am the plane was there but no bags had been loaded no panic, then about 9:15am there was an urgent amount of workers and bags showed up right before boarding. I saw my bike go on,  then place then my suit case, right I half way there. My seat was right next to an oversize Dad and his young kid, lucky for me the couple opposite got moved to the Emergency Seats and I was told I could move over to their seats if I wanted too; I took that opportunity. After takeoff and plane leveled out I put on my MP3 player and went to sleep. After landed and collecting my bags I checked in with the my transport and headed south to the Hotel. After checking in they me that  my room was not ready, so they stored my bags and I headed out for a look see and some food. After 2pm I headed back to find out my room is ready and I could check into my room. After collecting my bags I got to my room, after changing to my shorts first job was to unpack the bike and ensure it was ready to ride. After that I changing into my swim gear grabbed my wetsuit and headed down to the beach for a practice swim. Being a true surf beach I wanted to make sure I knew what the beach was going to do and see if I got tossed around. I did a few in and outs and felt good. After changing again time to go to Coles do the shopping and think about dinner.

My Bike and Bag somewhere in there

On the Friday I did a little ride up to the Airport and back and drenched in the rain and then a 3km run off the bike, it felt good. In the afternoon we did the ye-old Expo and Athlete Check in, no matter how many times I go through this it always seems the some old process of long lines and not enough staff to process people. Worse bit is the timing belt where not included in the rego pack, you had to re-queue a 2^nd time to collect that which made it worse as the 2 queues crossed over each other.

Local Swimming Pool

Things you see on your run; Yeap thats a leather Couch to watch the surfers

Great views on a run

Transition Area

Finish line

Expo / Finish area

On the Saturday I did another swim, followed by a ride to the freeway start and up the run course and little run off the bike again.  I spent the rest of the day feet up, stretching and doing the ye-old bike check-in.

About to head off to Rack the bike

My Transition Place

Close to an End - Lucky me

Sunday – Race day!

I didn’t sleep well Saturday night, I got up did my normal Sunday morning routine checked all my gear, etc. and headed down to transition to do my setup. I stuffed up and forgot my transition mat and had to head back to grab it. I had heaps of time so no panic. When I got back to the hotel I changed into my wetsuit, I also dropped off my bike pump as well, grabbed my mat and headed back to transition. Checked everything again and then headed to the bag drop and then to beach for a warm up swim. This event was a rolling wave start, it took forever to process everyone. During this process I bumped into Drakie (Stephen Drake) a team mate, we had a bit of a chat as we waited to be processed into the swim. Once we got going the bay was mostly flat with a little roll to it, the sun came out as I hit the turning Cans to head back up the beach to the swim finish. I did a little bit of a body surfing into the beach and run up the beach into transition, off with the wetsuit on with the helmet and Sunglasses a quick chat during this process to Technical Official  who was right next to my bike and then I headed out on the bike.

Swim over with

Heading up the hill towards the Freeway

There are a few rolling hills on the bike course until you hit the freeway but once on the freeway it was flat and fast plus there was a Southerly wind blowing as well pushing us North. Out on the bike course I kept my head down and powered on. At the first turn around you could feel that southerly wind coming back into town, as I was coming back you could hear Ambos racing to crashes. During both laps I count no less than 10 accidents or bikes on the side of the road. As I came off the freeway and back into town I heard someone call my name still not sure who to this day, past transition and out again for the 2^nd lap. The 1^st Lap was 25km out, and the 2^nd was 20km out, at the 2^nd Turn around you had to be careful of people still on their first lap. As I came towards the end of the freeway I started to think about the run. Lower/slower gear to keep the legs fresh. As I passed the finish line on the bike I heard the leaders finishing their run always a little disheartening but on well. I got back to transaction racked my bike, off with the helmet on with the shoes and socks, time to head out for a run, but first a bathroom stop.

Coming back in towards Transition on the Freeway

 

Where is the Dismount line again?

First part of the run is up a hill to Alexander Headland I could feel something was right but not sure what. Around the 3km mark I started getting a real pain in the ball of the foot. It felt like I had run a long way on concrete. I kept on going but the pain got worse and worse. During the run I ran across a Facebook friend Kristy we had a bit of chat but I had to swap from running to walking for a bit then back to running. I wanted to stop and take my shoe and sock off as I knew that would probably be the end of the race. I kept on going with my run walk run walk process for the rest of the race. Coming down the hill for the first lap and collecting my lap wrist band and headed out for my 2^nd lap. I was hurting but determined to finish. At the turn around on the 2^nd lap I spot Drakie, I had not seen him all day until now. I kept on running and walking around about 3km of home Drakie caught me we walked for a bit and chatted and off he went. The final climb Alexander Headland then down to the finish. I crossed the line with a sense of relief. I stopped my Garmin and looked down at the time just over 6 Hours. I got my Finishers Medal and Towel, then headed into Athlete recovery area.

Digging Deep on the run

Almost home

Number 2 completed

The After Party

I got my Tri bag and took my shoe and sock off for a look. Yeap a Blood Blister bigger then thumb, I changed into different shoes, and chucked a T-Shirt on. I was thirsty and hungry so I headed out of the change tent and got some water and food and bumped into Kristy and had a chat about our races. I collected my finishes T-shirt then went to collect my bike and gear. I walked back to the hotel for the transitional finishes beer and food. While having a shower it was clear that the Blister needed to be popped. Lucky for me I always take Compeed Blister Packs when I race and the Medium size patch fitted perfectly. So after having a shower and cleaning the area was time to pop the blister. After popping the blister draining and cleaning the area I popped on the pack to dry out and protect the area. After a BLD (Big Lie Down) and a few more beers and more food  I started to pack up. My Hotel Room had a Washing machine so I made use of the it, packed the bike and started to get ready to fly home. My transition mat which had to be chucked out had a heap of muck and gunk on it. In the process I found small stones in my sock, My Transition area was under a Morton Bag Figure Tree. My conclusion I picked up something in T2 which caused the blister.

The Times?

Swim 34 mins12x secs

T1 3 mins 4 secs

Bike 2 hrs 55 mins 08 secs

T2 3 mins 5 secs

Run 2 hrs 26 mins 56 secs

Overall 06 Hrs 02 mins 25 secs

It's been a while

 First off, very sorry for not blogging sooner. It has been while between blogs.. My quest to get a few half marathon’s under my belt before Challenge next year has been done and dusted. I raced at Traraglon with a heavy head cold, it was not good but I finished it. I was mainly there for Ellie to complete her full marathon.

The time for Traraglon was 2 hr 13 mins 11 secs

With Ellie and Sue @ Traraglon Half/Full Marathon Start

 

After losing a month to the cold my training was not great my longest run was 17km when it should have been 21km. The goal was to complete Run Melbourne which I did but wasn’t fast.

We lined up with a heap of others waiting for our wave start, the atmosphere was unreal and then our wave was let off. My speed has not been great this winter, but more a solid runner after the race my legs felt great.

The time for Run Melbourne was 2 hr 13 mins 20 secs

I was meant to Race Sandy Half, but Saturday woke up with a head cold, so I took a few days off, instead I raced at Mornington lots of hills, but was more about completing the distance not speed. I was happy with the run.

The time for Marathon Half was 2hr 08 mins 40 secs

Medal after completing the Mornington Half

Sue and friend before the Start of the trail run. It was freezing.

 

After Mornington I completed a trail run which has been on my bucket list for ages, I had a great time and completed the race in and 1hr 05min or so. It was funny weather, cold, foggy, windy at the start line, no wind or fog in the valleys

 

Now it’s time to get back into Mutli-Sport Mode so I signed up for Hazelwood again. I headed down their Saturday morning for the sprint distance  to clear the cobwebs out as prep to Noosa and I walked away with 3rd Place for my age group. I was shocked and stoked at the same time.

My time for the Sprint was 1hr 32min 58 secs

Swim Exit at Hazelwood

3rd Place Finisher @ Hazelwood.

 

With my Half Marathons and my warm up race done for now it’s time to focus on Noosa. Most weekends I’ve been riding down to Mornington with some hill work and on through to Dromana and onto McCrae or Rosebud. Followed by long runs on Sunday. My run speed is returning I have been punching around 5:10km. My swims are getting strong and faster too. For example a year ago I was 1:50min/per 100m, now I can punch out 1:30mins / per 100min in a sprint or 1:40min/per 100m over 1KM. Anna my swim coach is happy with my progress as am I. Friday last week Anna gave us the Ironman swim just a 3.8KM swim for fun. I worked out that in September I swam just a lazy 40KM in the pool. 

Too earlier for a beer?

Bathroom break

Almost done @ Brighton

Brighton Baths - Icing the legs post long ride and run off the bike

 

New Swim Squad Members

With Noosa and Challenge locked away I am starting to plan my summer race session. It’s been hard, lots of work and personal pressure on me, it’s taken a toll which I won’t go into details here.  I’ve been working on my mental side with good friend and coach Helen. She has managed to get me focused on what needs to be done and I can’t thank her enough. I feel like a weight on my shoulders has been lifted.

Today saw me get my Trivic Technical Official Certification, so another accreditation to books.

To's Post Race Debrief

Run Melbourne 2013 Race Report

I raced Run Melbourne 2013 today it was the 2nd time that I completed a Half Marathon, but 1 week ago I feared that I would not be on the start line. Last Sunday during my last long run my left calf started to tighten up. It felt like compartment syndrome I had one of those horrable feelings that I just blow weeks of training as well as the race.

I spent time looking up compartment syndrome and what I could do. I started wearing Calf Guards around the clock. On Tuesday it felt a little less tight but still not right. After txting my Myotherapist and made an appointment, Kimbo run some moveablity tests followed by a massage and dry needling. The next morning it still felt tight but a little looser, by late that today just like turned off a light the calf suddenly felt loose. I was meent to do 2 final runs before the half but I canceled these and just kept on foam rollering and stretching while contuining to wear the calf guard.

Thursday after doing my gym program I spent 5 mins on the treadmill with 90 second run. The Calf did not feel sore at all, I called this a win.

Saturday I did a light 2 minute walk on the treadmill followed by a stretching and foam roller. After dinner I posted the following on Facebook and went to bed "Training is done, taper time is over, training program has been followed, carbo loading is on board, time for bed and bring on race day" I woke about 4am this morning unable to sleep I checked out the weather it was cold but light winds and no rain perfect weather for a run. After breakfast and a shower then changing I left the house and headed over to Ellie house and picked her up. Due to sickness and injury Ellie was not racing but standing on the side lines supporting me.

We got to Southgate parked headed up to the startline, this year it was a new course which I was excited about. With around 20mins before race start I did a warm up run and caught up with a few TA crew before the race started. I felt strong heading towards the city then down past Flinders Street Station, my plan was to let all those who wanted to run fast go and stick to 5:15 pace and if my calf started to play up, back off or pull out. After turning onto Southbank running past all the shops I saw 2 of the TA crew (Lisa and Paddy) out supporting. As we run past the rowing clubs along the Yarra people seem to be everywhere, the biggest problem I find is the traffic, people traffic, everyone seems to run in the way of others. We headed up towards St Kilda and then down to the Shrine down to Toorak Road then up to Tan and Anderson Hill and along the Tan towards Swan St Bridge and back up towards Morell Bridge and across the Yarra.

At the Startline

Ready to Race

We then headed down along Yarra and under the Swan St Bridge and up Batman Avenue towards the city before the turn around and the half way point the leader of the race passed me on his way to the finish line. We headed back down towards Tennis Centre, up over the foot bridge towards the MCG. After heading up past Jolleymount it was back to Flinders St and down to St Kilda Road. As I passed Federation Square I saw Ellie, Paddy and Tim and further 100m I saw Steve then onto Lap 2. Same course, my legs felt good but my tummy was not the best regardless I pushed on the best I could. Crossing the Morell Bridge I could feel my calf tighting but not too bad like the Sunday before. I crossed under the Swan St Bridge and headed up Batman Avenue towards the turn into the finish line. With the finish line in sight I pushed as hard as I could over the line. While it was not a PB I'm still happy with the result all things considered. After crossing the line getting some water and a bag I found Ellie, Tim and Steve had a photo taken then Ellie and I headed off for coffee.

1st Lap Done

Ellie and I at the finish line

The Season that was

Last weekend saw the last in the Melbourne Triathlon scene for the season.

It sort of feels a bit weird I've not done the do every Tri in the series but instead targeted races that I wanted to do well in. It started back in November 2011 when I signed up for Noosa in 2012, my first Olympic Distance Tri. This meant instead of doing a series of mini's stepping up to sprints. Over Winter 2012 saw me take on my first Half Marathon (Run Melb) then the 10km event at Melbourne Marathon which was my lead in race to Noosa. I was meant to complete the Latrobe Valley Tri but I was sick that weekend, so the Duathlon (Knox) would have to be my lead in race.  In September I took ownership of new my TT and along Belinda and Steve we trained together in September down at Mornington, Riding, Run of the bike and swimming. All of us where off to Noosa for the first time.

Ellie and I at the start of the Half

New TT Ride

Belinda, Steve and I

I went to Noosa with 2 goals - complete the event and have fun. Why is there always someone who says, what time do you want to do? I said 3hrs and I did that. I loved Noosa and I'm going back this year.

After Noosa I found that I enjoyed more the OD Tri's instead of sprints, so I signed up for Geelong. Few weeks after Noosa I completed Ride for Home along Eastlink. I used my new TT, got myself a Skinsuit and my Aero Helmet. I fly along Eastlink, on the track to slash the time from 2011 and then the weather turned and I played it safe and finished without crashing.

At the finish at Noosa

Flying down Eastlink

Tri season started and I went out to support the Club and help out as needed. Xmas came and went but it was kick off I needed to get my training in order for Geelong. My Tri Club runs what's called Hell Week, long rides, runs off the bike, swims everyday for week between Xmas and New Year. I had to also work so training was like 4:30 starts into the office by 9 then open swim after work, I felt good and started building a base for Geelong. Over Summer Mornington Peninsula became my  new training ground spent countless hours and time down there and I love it.

Earlier this year I did my first longest Open Water Swim at Sorrento 2km the water was clear and flat plus the swims are timed with the tide going out. I thought better do a warm up race and picked up Elwood, full dress rehearsal. Aero Helmet, new Trisuit, TT Bike with Race wheels. I pushing for a great time but just make sure I got it right for Geelong, everything went to plan but I know why I hate sprint distance. You are going 120% for the whole race where OD's you can recover during a leg if you need to and still make up time. Followed by another Open Water Swim at Portsea. Funny thing about this event spend 4 hrs in the car (2 there and 2 back) for 15mins worth of work. Oh well, heaps of fun and a drink at the Portsea Pub I not complaining.

At the Start at Sorrento

Elwood out on the bike

At the Start at Portsea

Drinks at Portsea

End of January came up and Australia Day, time for another swim, The Great Australia Day Swim at Brighton. This year was great as my Tri Club put up our Team Tent. Great to have more support from the Tri Club this year for this event. Next on the list was Geelong my 2nd OD race, another great weekend away and I walked away with 10mins off my Noosa time I could not believe my Garmin 10mins. I remember talking with the Head Coach, Ollie, who said Geelong is far more technical that Noosa is, meaning more time to be taken off this year. It was great weekend away and race. OD's are now my preferred distance. Was great have such a large number Tri Clubs members down at the event along with the Ta Taj.

Great Australia Day Swim

At the Finish line in Geelong

The Cerberus Open Water Swim at Black Rock, never raced it but again something new right? Home event and great swim, lucky for me my tetanus shoots are up to date, swimming so close the rusty boat you might catch something.  Great day out except for the wave start where like 30mins apart. A few of us from TA swam there, followed by another Beer and live music at the Pub.

Cerberus at Half Moon Bay Black Rock

Beer and Live Music (Jenny Biddle)

With my A Race's over time to have some fun, another Tri but this time Sandringham, a Sprint. Step back a few years Sandringham was my very first Tri ever. Guess what another PB took 4 mins of from previous year happy with that.

All done at Sandy and having fun

 In March Tri season for me over yet another Open Water Swim, Club to Club in interesting conditions. I have once raced this event and pulled out due to the conditions, but this time I finished it event. In April saw me try something on my Bucket List, a "Dirty Tri" ok a X-Triathlon. My Mountain Bike saw an airing, it had been a while, just don’t ask me about my Road Bike, it’s not been on the road much lately. I had a fun time and I might try another, it was small not well know event but different and fun.

Club to Club

Dirty Tri

 Ironman Melbourne 2013 came we were out in force to Support. Long day of Supporting our Clubs Ironman do us proud. We have 3 of our Club heading to Kona! The following Pics where taken at the Great Provider in St Kilda.

Sarah on her way to the finish line and Kona

Dave - class all the way

Andy - almost home

IM 2013 Party with Giant -what a night

At the last Tri of the season and series my other "Summer Project", Ellie did her first Tri. Ellie had a great season too, learning about Triathlon's, completing Open Water Swim's along with rides with Steve, Belinda and myself. I sure next season she will have a blast.

Transition Practice in the local park

Ellie head out on her run

So what's ahead? In a few Weeks I'm running up in the Dandenong's against a train (Puffing Billy), then start training my 2nd Half Marathon (Run Melbourne). Tomorrow see's our Club's Goal setting from there will came a list of events I want to complete. Again not every Tri under the sun, but target races.