tag:blogger.com,1999:blog-53152782581284617052024-03-14T22:26:13.771+10:00The TriathalifeMuddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.comBlogger71125tag:blogger.com,1999:blog-5315278258128461705.post-27689080859949996202013-12-11T15:38:00.001+10:002013-12-11T15:39:14.742+10:00Helping your body survive Christmas: MacGyver Style<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">In any athletes training program it is important to include some <b>fun</b> in amongst the specific sessions that often hurt, can be tiring physically and mentally wear you down. <i>Remember fun?</i> Riding your BMX for hours on end around the neighbourhood until it's dark and your mum calls you in for dinner? Running around the neighbourhood until you lungs hurt just because your a cowboy and you need to catch the Indians? Seeing who can swim underwater the furthest in the pool? </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span><br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Christmas is a great time to reconnect with your inner child and free your mind of too much structure. Backyard cricket and body-surfing play a big role in the Waters household Christmas day. We eat until our belly's bulge and then sleep in the afternoon shade. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span><br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Knowing that this has every chance of putting a few 'dings' into your vehicle of life (i.e. that well-defined machine called your body) it is useful to engage in some preventative 'panel-beating' yourself. I recently watched an interesting short-video by Ben Greenfield that focused on the week prior to racing an Ironman triathlon - an important period of time to keep your body nimble and ready for action. As I watched it though I thought "Ironman race week? This is great for any time of the year!". </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span><br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">All you need is a couple of tennis balls, some duct tape and a rolling pin. MacGyver would be so proud. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span><br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Enjoy - and Merry Christmas! Stay safe, smile a lot, give your family a hug and take plenty of moments to soak up life. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"></span><br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Scott</span></div>
<br />
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/-02Qe7TaE2A" width="420"></iframe><br /></div>
Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-73148007974038474942013-11-06T09:42:00.000+10:002013-11-06T09:44:56.362+10:00Noosa Triathlon 2013<div class="" style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">My last triathlon was Ironman Cairns back in June. Granted I did bash my way around a Duathlon in August, but that had the noticeable absence of water and a swim. So leading into Noosa there were plenty of nerves and a distinct lack of racing-mojo. Who needs racing mojo in a place like Noosa though - a pair of board-shorts and a taste for coffee and ice-cream work just fine. </span></div>
<div class="" style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div class="" style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div class="" style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><b>EIGHT WEEKS LEADING INTO RACE</b></span></div>
<div class="" style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<ul style="text-align: justify;">
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">20 hours of swimming (62.5km) </span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">59 hours on the bike (1558km)</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">32 hours and 25 minutes of running (264.4km)</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Total hours training - 111 hours (13.9 hours per week)</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">1 cold</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">1 calf injury</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">1 shift to a new practice location for work</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">2 massages</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Not enough stretching</span></li>
</ul>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><b>ONE WEEK LEADING INTO RACE</b></span></div>
<ul style="text-align: justify;">
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Number of coffees consumed: 17</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Number of beers consumed: 3 </span></li>
</ul>
<div style="text-align: justify;">
<br />
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><span style="font-family: "Courier New",Courier,monospace;">The
Noosa Triathlon Festival is a spectacular event to be a part of. For a
race that attracts so many punters into one small spot, the organizers
seem to have to process fairly well dialed in. We also had the luxury
this year of registering on Friday so checking our bikes in on Saturday
was smooth sailing and barely cut into the cafe-hopping time.</span><b><span style="font-family: "Courier New",Courier,monospace;"> </span> </b></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><b>RACE DAY</b></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><b> </b> </span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">There is a real buzz in the air on race day morning. Nothing like the sound of tire tubes bursting in the background to get a cheer from the crowd. Seems to happen every year at Noosa. It made no difference which way I looked, my gaze was always met with beaming smiles. </span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">It was expected to get hot later in the day (32 degrees) but felt quite pleasant all morning (even though I didn't have to jump in the water until 7:46am). No rain this year which made the roundabouts on the way out of town that much safer. In fact I thought Noosa delivered a near-perfect day - clear blues skies, a light breeze and plenty of kids to high-five along the run course. </span></div>
<ul style="text-align: justify;">
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Pre Race Song: Daft Punk feat. Kanye - Harder, Faster, Better, Stronger</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Support Crew: my gorgeous wife Ally who also raced and was racked next to me in transition</span></li>
</ul>
<div style="text-align: justify;">
<span style="font-size: large;"><b><span style="font-family: "Courier New",Courier,monospace;">Morning nutrition</span></b></span></div>
<ul style="text-align: justify;">
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">1 banana Up & Go</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">1 bottle of Orange Gatorade</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">1 fig </span></li>
</ul>
<div style="text-align: justify;">
<span style="font-size: large;"><b><span style="font-family: "Courier New",Courier,monospace;">Swim (26:54 72/376)</span></b></span></div>
<ul style="text-align: justify;">
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">1 Banoffee Torq gel 15 minutes prior to start</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Googles - TYR Special Ops</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Orca RS1 race suit</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Garmin 910XT watch </span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">gorgeous pink swim cap courtesy of USM Events</span></li>
</ul>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">I was in the fourth wave of my Age Group (the joy of having a surname beginning with 'W') and was left to contend with a swim course packed with people. I was able to push through some anxiety that crept in early on without breaking my rhythm too much. For some reason the "just keep swimming" voice of Dori from 'Finding Nemo' was on repeat through my head. It kept me calm so whatever works!</span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">I thought I had swum to my ability and I try to swim smarter each time I race (picking the shortest line, finding some fast feet). There was a nice current heading out to the turnaround which made it feel like we were flying. The excited anticipation of what felt like a fast swim was soon deflated when a glance at my watch showed 26:54. </span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">(NB checking my Garmin afterwards it looks like I swam 1660m @ 1:37 pace and word on the street is many others noted about 150m extra. Happy to have swum extra if everyone else did - more excited about keeping a 1:37 pace). </span></div>
<div style="text-align: justify;">
<br />
<span style="font-size: large;"><b><span style="font-family: "Courier New",Courier,monospace;">Bike (1:02:43 5/376)</span></b></span></div>
<ul style="text-align: justify;">
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">1 bottle of Infinit</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Argon 18 E-114 with Zipp tubulars (rear disc and 808 front)</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Garmin Edge 500</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Mavic Helium shoes</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Rudy Project Wingspan helmet</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">1 Pitstop taped to the top tube</span></li>
</ul>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">Unless I unleash my ninja skills before the race to find out where everyone has racked their bike (so I can see if they are still there when I arrive post-leisurely swim in the canal - even then it makes no real difference given the first wave in my category started 12 minutes before me), I usually get out of the water having no idea where I am in my Age Group. Given my lack of swimming prowess I just assume "well behind". </span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">My one 'A-Goal' for the day was to ride a sub-hour bike split. I had given myself permission to let the chips fall where they may in the swim and run, but the bike - BOOM was the plan. </span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">After only a few hundred meters my feet were happily in my shoes, snugly fit and ready to anchor my leg-pistons to my bike. I didn't glance at my bike computer until the bottom of the climb and was content to ride by feel. I love triathlons for the sheer freedom of time-trialling down the road without worry of cars and traffic and today was no exception. </span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">Once on the climb I stayed down in my aero position and used my power-meter as a guide to prevent an explosion of my quads. Up Subaru's 'King of the Hill' in 6 minutes flat - 0.4 seconds outside of the top 10. </span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">Coming back into transition and going under 60 minutes was going to be close - rack-to-rack on my Garmin was 1:00:20. Next year for sure :)</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><b><span style="font-family: "Courier New",Courier,monospace;">Run (37:26 5/376)</span></b></span></div>
<ul style="text-align: justify;">
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Mizuno Ronin 5 shoes</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">1 Banoffee gel (one sip only - the rest was content slowly ozzing over my hand as I ran, making for sticky 'high fives' of spectators along the way)</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Infinit visor</span><span style="font-family: "Courier New",Courier,monospace; font-size: large;"> </span></li>
</ul>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">Having spent a few cookies on the bike I had no idea what to expect on the run. It was like an early Christmas present though - as soon as my feet hit the grass in transition I knew I was in good form. I felt light and took off on a euphoric cloud. This is where being a later wave start does become some kind of an advantage - there is a constant stream of people to focus on catching. Rotating between reflecting on my running form, the ground moving quickly behind me, closing the distance to the next person in front of me, and imagining the glorious feeling I was going to have sitting next to the pool with a beer in my hand, my mind had little time to consider how much it was hurting. </span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">The Noosa run course is an amazing hum of noise, cheering, kids calling out your name and high-fiving you as you run past. There are people in the back streets with their hoses giving you a quick cool down. It is a truly magical experience. Or perhaps we are just delirious from exhaustion and over-heating. </span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><b><span style="font-family: "Courier New",Courier,monospace;">Overall: 2:07:04 10/376</span></b></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">With what has felt like a long break between races, this was just what I needed to rekindle my triathlon spark. In the week leading up to the race I had moments of thinking that perhaps I have lost the desire to 'make myself hurt' in a race. You don't need to make yourself hurt to do a triathlon, but I think you do need to be willing to dig deep if you are after the top tier of your event. Today I was happily surprised at the enjoyment I got from pushing the boundary and suffering a little. That little bit of crazy is still there. </span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><b>POST RACE RECOVERY</b></span></div>
<ul style="text-align: justify;">
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">20 minutes standing in the canal</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">20 minutes standing in the canal with a cautious eye out for the snake seen swimming earlier on </span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">3 slices of water melon</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Beers consumed: 5</span></li>
</ul>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">Thank you to all of the important people for their continued support. My family, wife and friends. </span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;">Thank you also to the wonderful companies and people that continue to stick with me: Mizuno, Chaingang Performance Bikes, Aeromax Team Coaching, Reddog Triathlon Training, Infinit and Three Girls Skipping. </span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><br /></span></div>
<span style="font-size: large;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><b>SPECIAL MENTION</b></span></div>
<div style="text-align: justify;">
<span style="font-family: "Courier New",Courier,monospace; font-size: large;"><b><br /></b></span></div>
<ul>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Aaron Royle - first male 1:46:11 (19:07 / 55:20 / 31:43)</span></li>
<li><span style="font-family: "Courier New",Courier,monospace; font-size: large;">Emma Moffatt - first female 1:58:41 (20:50 / 1:02:37 / 35:13)</span><table cellpadding="0" cellspacing="0" class="QuickResultsTable"><tbody>
<tr><td><span style="font-size: large;"><br /></span></td>
<td><table cellpadding="0" cellspacing="0" class="QuickResultsTable"><tbody>
<tr><td><span style="font-size: large;"><br /></span></td>
<td><span style="font-size: large;"><br /></span></td>
<td><span style="font-size: large;"><br /></span></td>
<td><span style="font-size: large;"><br /></span></td>
<td><span style="font-size: large;"><br /></span></td></tr>
</tbody></table>
</td>
<td><span style="font-size: large;"><br /></span></td>
<td><span style="font-size: large;"><br /></span></td>
<td><br /></td></tr>
</tbody></table>
</li>
</ul>
Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-11305389746489882022013-10-29T15:48:00.002+10:002013-10-29T15:48:11.677+10:00Day-dreaming and focused-attention: making your run feel good while enhancing performance<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Trail running before sunrise, the Velobeats 'Chillout II' podcast playing in my ears and the cool spring air touching my skin. One of the nicer ways to start my day and sure to finish with a smile on my face. I feel good, that's for sure. But is this the best way to improve my performance while running?</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">There is no doubt that psychological strategies can influence our performance during sport and exercise. I have experienced first hand the benefit of learning how to 'embrace the suck' rather than being scared of the pain often associated with racing and competing. I know that scanning my body for tightness and tension allows me to relax those muscles and move more efficiently. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Being a sponge for all things psychological and sporting I was quite intrigued by a recent study on the effect of different attentional-strategies on physiological and psychological states during running (from the School of Applied Psychology at Griffith University - David Neumann and Amy Piercy). </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Getting briefly technical, the article identified the difference between <b>association</b> and <b>dissociation</b> as two broad attentional strategies that can be adopted during exercise. Association refers to focusing on aspects relevant to the exercise, such as bodily sensations and movement, while dissociation involves focusing on things in a way that help block out the exercise (such as listening to Velobeats). Perhaps not surprisingly the dissociation focus tended to produce a higher level of positive emotions, while the association focus often resulted in faster running. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">With association focus, you can also categorise the various approaches according the the direction of attention (i.e. <b>internal</b> or <b>external</b>). For example, an internal focus would be attending to your body and the action of the skill (such as breathing or hip position), while an external focus is about attending to the effects of your body on the environment (such as the movement of the ground under your feet). </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">The article suggests that <i>association
strategies have the greatest impact on improving performance, and that
ones which are externally focused are the most effective. </i></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">At this point you may be wondering, "<b>ok, so what does this actually mean</b>?". Well, a few things. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">For example, the study found that when participants focused on the distance being travelled (external association) they reduced their breathing frequency. Further, they found that a focus on body movements (internal and external association) reduced oxygen consumption when running. Imagine the impact this could have on an endurance event - running more economically simply by actively focusing on the movement of your body! </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">I think it is worth acknowledging that individual differences and past exercise history may play an important role in the effects of any particular type of attentional focus. Also, I would be extremely impressed with anyone who can maintain their focus of attention on a single cue for a long period of time!</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">With the Noosa triathlon on this Sunday, and a 10k run awaiting me, I plan on trying out this information with a basic plan that allows the freedom to shift my attention from time to time:</span></div>
<ul style="text-align: justify;">
<li><span style="font-family: Verdana,sans-serif;">focus on visual markers, such as trees and aid stations, that remind me of movement and the distance I am travelling</span></li>
<li><span style="font-family: Verdana,sans-serif;">focus on the ground beneath me moving behind me as a run </span></li>
<li><span style="font-family: Verdana,sans-serif;">focus on body movements and cues of good technique - high hips, fast cadence, relaxed shoulders</span></li>
</ul>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Knowing that the strategies have the potential to reduce my mood, if I notice myself feeling down I will add in a few moments to visualise the finish line, the after-party and the post-race massage!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Try practicing these strategies in training. For your less intense sessions, perhaps distraction strategies will be more effective - while you might not set any records, you'll be happier and can distract yourself along the way (which will make it more likely you'll stick around for the entire long run!). But for those times when performance and speed are the priority, strategies that focus in on the moment, your bodies movements and the way you are moving through your environment, will be more important and effective. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">For those racing this weekend at Noosa - good luck!</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Scotty </span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLcq8rRzmx34RfBVb5eJDTpL_fVeavpwWFWnYF-cAPH1DmP9Acl0LA8QHQZfkesd6aJ1NS6eFRg_NuskM2kmCPd_bAd3SbQ-6YWKhJjqCGW5bgGEJTWjCm_3KBN0t7Xqiay7g7xuoRBkE/s1600/1146678_10151839481451228_1961275642_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLcq8rRzmx34RfBVb5eJDTpL_fVeavpwWFWnYF-cAPH1DmP9Acl0LA8QHQZfkesd6aJ1NS6eFRg_NuskM2kmCPd_bAd3SbQ-6YWKhJjqCGW5bgGEJTWjCm_3KBN0t7Xqiay7g7xuoRBkE/s640/1146678_10151839481451228_1961275642_n.jpg" width="640" /></a></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<span style="font-family: Verdana,sans-serif;"><br /></span>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-39918535844477112832013-09-15T07:49:00.000+10:002013-09-15T07:59:56.561+10:00The focused-relaxed athlete (and other oxymorons for athletes)<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">After enjoying the process of putting myself out to pasture for a month after Ironman Cairns, my focused shifted onto the next highlight of 2013's racing calender: Mooloolaba 70.3. When this event was first announced last year I had that rush of Christmas-morning excitement that flows through your body as a 7 year old (who am I kidding - still as a 33 year old). The race definitely ticked a lot of boxes: </span></div>
<ul style="text-align: justify;">
<li><span style="font-family: Verdana,sans-serif;">Fast course</span></li>
<li><span style="font-family: Verdana,sans-serif;">Local (easy for my family to come and watch, as well as just being a short drive up the road from home)</span><span style="font-family: Verdana,sans-serif;"> </span></li>
<li><span style="font-family: Verdana,sans-serif;">New and novel (which is great for motivation)</span><span style="font-family: Verdana,sans-serif;"> </span></li>
<li><span style="font-family: Verdana,sans-serif;">Half the distance of Cairns!</span></li>
</ul>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">My preparation was two fold. 1) Get a killer training program. TICK. 2) Reset the mind. TICK. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">After such an intense build up to my last race I decided that this time around it would be more relaxed. No pressure. Fun comes first. If I felt like riding with friends rather than hit some tempo efforts, I would. If I wanted to cruise through some running trails instead of knocking out 400m track efforts, then "so long suckers" I'm off to the forest. If the coffee at the cafe seemed more appealing then the drive there was my new training session.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">This worked well for a while. With a shift in priorities and a relaxed attitude to training I was happy to miss sessions or shorten some longer rides. The small projects were getting done around the house and my dog was getting walked more. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Plus, the quality of my training had improved. </span><span style="font-family: Verdana,sans-serif;">I was again loving the enjoyable-agony of hard sessions and would often have a crazed-grin on my face afterwards. I was starting to think that there was a method-to-this-madness as my pace in sessions was above what I had achieved in ages. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<b><span style="font-family: Verdana,sans-serif;">BOOM. </span></b></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">That was the sound of my calf during one insignificantly-meaningful run. Out for 3 weeks which put me out of Mooloolaba 70.3. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Disappointing to say the least and a sometimes forgettable-lesson that we have as athletes. In my afternoon of brooding and kicking at rocks on the ground, I took the time to reflect on why. What went wrong? I thought that I had embraced the focused-relaxed mindset like Demi Moore and Patrick Swayze embraced the clay in 'Ghost' - with vigor and enthusiasm!</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Then it dawned on me. I had forgotten about the incidental-necessities. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Four Ironman race-preparations. Zero injuries. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Two half-Ironman race-preparations <b>this year</b>. Two injuries. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">The difference?</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">The </span><span style="font-family: Verdana,sans-serif;">incidental-necessities. Regular massage. Stretching after sessions. Good warm-up. Post-exercise nutrition. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">I am fanatical about these aspects during an Iroman training period because of the workload and the importance of keeping this rig of mine healthy. But with a carefree outlook this time around (and less volume of training each week) these things got put on the back-burner more often. They still happened, but not as often as they should. For some reason I thought they were less important because I was training less and being </span><span style="font-family: Verdana,sans-serif;"><i>über-relaxed</i>. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">So for the focused-relaxed athlete, remember that there are still some cornerstone pieces of the puzzle that are important. I will try to let go of my moment of conscientious-stupidity. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Through all of this, there is a saying that has stuck in my mind which has given me a smile and the energy for my next racing adventure:</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: center;">
<b><span style="font-family: Verdana,sans-serif;">"Chase your dreams passionately while holding them lightly"</span></b></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Mooloolaba 70.3 was just a race. Some fun with friends. No sheep-stations on the line. With Noosa less than 8 weeks away, there is always something else in your life to pursue with enthusiastic vigor! </span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-43061039967261752302013-09-02T13:44:00.000+10:002013-09-02T17:04:24.699+10:00Focus Izalco Team SL bike - my two cents<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">A few weeks ago I had the opportunity to ride a Focus Izalco Team SL road bike in the first race of the Triathlon QLD series. Chris from <a href="http://www.chaingang.com.au/" target="_blank">Chaingang Performance Bikes</a> was kind enough to lend me his to take on the hilly and adventurous 5 lap - 40k course as I decided the TT bike might be like dragging the Titanic around a <a href="http://youtu.be/W-5hN3XhEJs" target="_blank">speed boat racing circuit</a>. Very happy with that decision as the Focus rode like a rocket the whole way! With Campagnolo electronic shifting and a whizzing pair of Enve 6.7 tubular wheels it was a thoroughbred of a machine to ride. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_e8ithFk1t01U3Dxfy9xRGtPKms3WVjd43G_Ub_h5q5SoHFr7mtWwG8YI7obl1ZG4eoCQd8FhD5uDDo0QvwSqz1503Qs46tggUWiHrN1WEzPfXSrgqsrbdeupvVEhiqGpXJHI1ptiZ30/s1600/Chris+bike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_e8ithFk1t01U3Dxfy9xRGtPKms3WVjd43G_Ub_h5q5SoHFr7mtWwG8YI7obl1ZG4eoCQd8FhD5uDDo0QvwSqz1503Qs46tggUWiHrN1WEzPfXSrgqsrbdeupvVEhiqGpXJHI1ptiZ30/s640/Chris+bike.jpg" width="640" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">The impact of this bike was quite exceptional from the start - visually it has clean lines with smart green-accents that draw your eye from front to back along the frame. This alone makes the bike appear fast even when it is sitting still. With the Enve wheels as well I couldn't help but wonder if the engine (i.e. me) would be enough to do it justice. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">The small details continued to remind me that this is no ordinary bike. From the near flawless shifting of gears (I had to visually look at the rear cassette a few times to check that it had actually moved), the feather-light frame and the incredible stiffness that sent power from foot-to-pedal-to-road to "far out I am flying up this hill!" in an instant. With that in mind it is still a comfortable ride despite being a stiffer frame - the day before the race it took me on a 100k spin with no complaints. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV_oCTMLxKGDDTVLtqy9Dq4c1-IPFYxYNGflhxizq_hM3sGQiJnAL6N5AjmCyo70gwaVgjHwkWS2jJOhqhkfgmayz99puylQgp-jG-yN2dA1f7kw29pU7dXDnv_Fc_G-kOI1rxQMTOXcs/s1600/Chris+bike+duathlon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV_oCTMLxKGDDTVLtqy9Dq4c1-IPFYxYNGflhxizq_hM3sGQiJnAL6N5AjmCyo70gwaVgjHwkWS2jJOhqhkfgmayz99puylQgp-jG-yN2dA1f7kw29pU7dXDnv_Fc_G-kOI1rxQMTOXcs/s640/Chris+bike+duathlon.jpg" width="480" /></a></div>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">While you may think that a 40k ride slotted in between a 10k and 5k run (with over 5 laps of riding and 491m of climbing) does not sound like fun, you'd be wrong. I was like a kid in a candy store drilling this bike up the climbs, zipping down the descents and around corners trying to embrace my inner Jens Voigt (as safely as I could with a course full of other riders), and pushing it along the flats. Make no mistake - this bike is fast. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Pros</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">* fast and smooth shifting, very lightweight, great handling</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Cons</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">* ruined my current road bike - it's just not the same</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">The guys at Chaingang Performance Bikes have been a great support for me over the years. While they have been stocking the Focus bikes range for a few months now, I will admit that I had not really given them much thought. However, this experience has changed my mind. After trying Chris' bike I started to do some research on Focus and have been impressed with what I have read. So much so that I am eagerly awaiting the arrival of their new <a href="https://www.facebook.com/photo.php?fbid=547310488668398&set=a.547086875357426.1073741842.182051211860996&type=1&theater" target="_blank">Izalco Chrono Max Time Trial bike</a> which recently won the Eurobike Award in the Time Trial bike category!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><i>Disclaimer: I understand that some may wish to take this review with a grain of salt given that Chaingang Performance Bikes have been a loyal supporter of mine for the past few years. I completely support that view (and really believe any review of products should be read with a healthy degree of skepticism) and can only suggest that there is no harm in trying out a Focus bike (especially the ones mentioned above) to see for yourself. </i></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<br />Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-62817725734936510232013-06-30T09:07:00.000+10:002013-06-30T15:48:34.424+10:00Your secret weapon: a focused mind<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">As a triathlete I am well-versed in the tendency to research and seek out the latest, cutting edge (and often over-the-top!) technology in <span style="color: #38761d;"><a href="http://www.theactivetimes.com/20k-triathlon-slideshow" target="_blank">sports equipment</a></span>: </span><span style="font-family: Verdana,sans-serif;">a $1200 wetsuit with '<i>Yamamoto Nano SCS coating neoprene panels</i>', $4000 sunnies made from "<i>pure carbon fibre that takes </i></span><span style="font-family: Verdana,sans-serif;"><i>machinery a continuous 24 hours to carve out</i>", $500 cycling shoes that are "</span><span style="font-family: Verdana,sans-serif;"><i>lightweight, high-performing, and gold lining with a rainbow pattern</i>", and a fancy aero helmet </span><span style="font-family: Verdana,sans-serif;">with "<i>unique dual internal and external ventilation system</i>" worth $499.95. You get the idea. Constantly searching for free speed while crippling your wallet (which is why quite a f<span style="font-size: small;">ew of </span>these items are not hanging up in my closet). </span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><i>"Yes your honour [insert partner's name here], I plead guilty to these charges". </i></span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Here's the kicker: what if I said one of your greatest pieces of sports equipment will cost you nothing? It's true. The greatest tool that any athlete has is sitting right between your ears: <b>your mind</b>.</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Sure, talent and physical ability play an enormous role. Running shoes and a bike are also fairly critical for triathletes. But at the end of the day it is your mind that can make or break you. By understanding the power of this hidden piece of sports equipment you'll be able to use it to improve your performance and get the advantage over your competition. </span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><b><span style="font-family: Verdana,sans-serif;">The first 'Mental Weapon' to add to your sports kit: The Art of Focus</span></b></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Mastering the mental game 101 - the ability to focus is one of the most important skills you can develop as an athlete. Consider <span style="color: #38761d;"><a href="http://en.wikipedia.org/wiki/Happy_Gilmore" target="_blank">Happy Gilmore</a></span>. He lost the plot initially when taunted by a crazed fan and got into a brawl with Bob Barker (and lost<span style="font-size: small;">)</span>. But through some help from a one-handed man named Chubbs, Happy was able to win the tournament (and the girl) by learning how to refocus despite the TV tower collapsing and blocking his pu<span style="font-size: small;">tt. </span></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">While this may seem like an odd place to reference a 90's Adam Sandler comedy, it highlights a key point: focus is a skill like any other that can be learned and improved through practice. Even Happy could do i<span style="font-size: small;">t. </span></span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Focus is the ability to direct your full attention to the task at hand while tuning out the distractions. The task at hand might be body posture and 'running tall', while distractions can be internal (the voice in you head on a constant loop telling you that you'll never catch the guy in front) or external (a sign for McDonald's latest Rocklea Road thickshake). </span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">It's important to remember that your focus is also linked to your arousal level and physical state. For example, if you're focused on thoughts about not gaining on the person in front of you, you might get anxious and frustrated. These thoughts can lead to muscle tension which will prevent you from running smoothly and efficiently (thus running slower). </span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><br /></span></span></div>
<div style="text-align: justify;">
<i><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Step 1: focusing on the present moment</span></span></i></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Research (and personal experience) has shown that great sporting performance comes from focusing on the here and now, not thinking about what happened last time you raced or worrying about what might happen. Why waste energy thinking about stuff that doesn't matter? Here are some tips for zeroing in on now:</span></span></div>
<ul>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">F</span>ind an object - your mobile phone, shoes, a leaf, anything really - and give it your full attention. Notice the colours, shapes, outline, texture, smell. Observe it like a curious scientist that has never seem this object before. See if you can stay focused for one full minute. If you notice your mind wandering, acknowledge the thought that caught your attention and then let it go by bringing your attention back to the object. </span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Practice staying in the moment each day during training. Focus on the immediate execution of a skill - the catch i<span style="font-size: small;">n your swim st<span style="font-size: small;">roke, relaxed shoulders while running. </span></span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><span style="font-size: small;">Centre yourself - pay at<span style="font-size: small;">tention to your b<span style="font-size: small;">reathing<span style="font-size: small;"> and</span> mus<span style="font-size: small;">cle tensi<span style="font-size: small;">on. <span style="font-size: small;">Yoga is a great way to practice this a<span style="font-size: small;">s you<span style="font-size: small;"> are encouraged to be more in the moment.</span></span></span></span></span></span></span></span></span></span></span><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"> </span></span></span></span></span></span></span></span></span></span></span></li>
</ul>
<i><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><br /></span></span></i>
<i><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Step 2: <span style="font-size: small;">focus on what matters</span></span></span></span></span></span></span></span></span></span></span></span></span></i><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"> </span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Why focus on parts of your day that you have no control over? For example, <span style="font-size: small;">y</span>ou can't change the weather<span style="font-size: small;"> or</span> how many people are watching you<span style="font-size: small;">, nor ca<span style="font-size: small;">n you do<span style="font-size: small;"> anything about how much someone else <span style="font-size: small;">ha<span style="font-size: small;">s trained or how fit they look<span style="font-size: small;"> <span style="font-size: small;">(you could try <span style="font-size: small;">sneaking some weight gain for<span style="font-size: small;">mula into th<span style="font-size: small;">e<span style="font-size: small;">ir bircher m<span style="font-size: small;">useli <span style="font-size: small;">I guess). </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Instead, <b>focus on </b><span style="font-size: small;"><b>factors that are re</b><span style="font-size: small;"><b>levant and have a dire</b><span style="font-size: small;"><b>ct impact on how well you per</b><span style="font-size: small;"><b>fo</b><span style="font-size: small;"><b>rm</b>. <span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Focus on <span style="font-size: small;">your practice goals, rest<span style="font-size: small;">, diet and mental preparation. Cultivate a healthy attitude and im<span style="font-size: small;">prove yo<span style="font-size: small;">ur understanding of the game or sp<span style="font-size: small;">ort. Focus on planning your training periodisation effectively and g<span style="font-size: small;">etting the right trea<span style="font-size: small;">tments between sessions to aid recovery</span></span>. <span style="font-size: small;">All of these are factors <i>within</i> your control t<span style="font-size: small;">hat can <i>improve</i> y<span style="font-size: small;">our skills and abi<span style="font-size: small;">lity to per<span style="font-size: small;">form <span style="font-size: small;">well. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> <br />
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Also, focus on the <i>process</i> rather than the <i>outcome</i>. When Pete Jacobs won the Hawaii Ironman triathlon in 2012 he reflected afterwards that being in the lead on the bike allowed him to focus on his own space, form and technique. Compared to previous years where he has been in the 'pace line' and had to divide his attention between maintaining the 12 metre draft distance between him and the rider in front, wondering if he can catch the guys in front and somewhere in there putting some focus on the process keeping efficient cycling form. </span></div>
<div style="text-align: justify;">
<i><span style="font-family: Verdana,sans-serif;"><br /></span></i></div>
<div style="text-align: justify;">
<i><span style="font-family: Verdana,sans-serif;"><br /></span></i></div>
<div style="text-align: justify;">
<i><span style="font-family: Verdana,sans-serif;">Step 3 - know the focus points of your sport</span></i></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Every sport has its own unique focal points - the stroke in swimming, pedal stroke and body position in cycling, high hips and relaxed shoulders when running. The more aware you are of your sports unique focal points, the easier it will be for you to zero your attention in on that key spot while letting go of distractions. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<i><span style="font-family: Verdana,sans-serif;">Step 4 - relax</span></i></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">A guaranteed road block to engaging your focused mind is stress and worry. If your mind is caught up with worries about life, it will be difficult to switch them off when you are focusing on the million dollar putt. The more stressed you are the more tense your muscles will be. Not the ideal recipe for success on the sporting field. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Find things that help you relax and keep a list. You can then use the list as a quick reference guide if you notice the tension in your body, racing thoughts or overwhelming emotions. This could include listening to music, reading, talking with friends and having a laugh, getting a massage or watching a movie. It can also include more specific strategies such as progressive muscle relaxation, meditation and breathing exercises. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<div style="text-align: center;">
_______________________________________</div>
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Try to incorporate these ideas into your weekly training regime and see what happens to your sports performance. If nothing else you will be able to really savour that piece of chocolate by focusing on the smell, flavour and texture. Plus you may spend less money on useless equipment (my Finis Hydro Hip is doing a great job of collecting dust).</span><br />
<br />
<span style="font-family: Verdana,sans-serif;">More 'Mental Weapons' to add to your sporting equipment collection coming soon. </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Safe training and above all else - remember to have fun!</span></div>
<div style="text-align: justify;">
<br />
<br />
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Scott </span></div>
Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-79348857319391838282013-06-14T17:55:00.004+10:002013-06-14T17:56:46.605+10:00Ironman Cairns 2013 - Race Report<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span class="userContent">Ok, so this is not as cool (or short and
sweet) as Canadian pro Trevor Wurtele's race reports. I think it took
longer to make than the race itself took... Ha!</span></span></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="360" src="http://www.youtube.com/embed/FJkMObNFJoc" width="640"></iframe></div>
Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-24520342562103481142013-06-04T17:29:00.004+10:002013-06-04T21:25:36.450+10:00The week before an Ironman triathlon; sometimes the hardest part. <div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif; font-size: large;">One week out from your Iron-distance triathlon. It has more than likely taken months of dedication, early morning's, long rides, compromises with family and friends and overcoming the little voice in your head that says 'stay in bed' to get to this point. Yet sometimes this last week feels ten times worse. The nerves kick in. Your mind drifts back to thoughts about race day every other moment. You go through the mental checklist of what to pack, is my equipment sorted, do I have everything I need? Then five minutes later you catch yourself going through the list again. </span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif; font-size: large;">All a normal part of the process. You've put a lot of time into getting to this point, so it's only natural that you want it to go well. For me I'm about to tackle my fourth Ironman distance event at Cairns this weekend. You'd think after having competed in Kona last year, an event many consider the pinnacle of our sport, I'd be an <i>old hand</i> at this. Rest assured over the past few days I have had moments wishing I was out riding for six hours and not thinking about Sunday!</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif; font-size: large;"><br /></span>
<span style="font-family: Verdana,sans-serif; font-size: large;">As I battle my own inner thoughts I thought it appropriate to share some of my tips for getting to the start line relaxed and ready to enjoy the day. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif; font-size: large;"><br /></span>
<span style="font-family: Verdana,sans-serif; font-size: large;"><span style="color: white;"><span style="background-color: black;"><b>ONE</b> </span></span><span style="background-color: white;"><b>Surround yourself with good, happy peopl<span style="font-size: large;">e</span></b></span> </span><br />
<span style="font-family: Verdana,sans-serif; font-size: large;">Nothing helps shake the nerves like having a laugh. Spend time with friends and family that offer support and encouragement. Steer clear of those who are highly strung and wound up (or try your best Carl Barron impression to help loosen them up). </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif; font-size: large;"><br /></span>
<span style="font-family: Verdana,sans-serif; font-size: large;"><b><span style="font-family: Verdana,sans-serif;"><span style="background-color: black;"><span style="color: white;">TWO</span></span> Let go of the things you can't contro<span style="font-size: large;">l</span></span></b> </span><br />
<span style="font-family: Verdana,sans-serif; font-size: large;">Unless you have developed some incredible skills or have a special family heritage, it is unlikely that you can influence the weather and make it a perfect day for racing. No need to check the weather report every few minutes. What will be will be. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif; font-size: large;"><br /></span>
<span style="font-family: Verdana,sans-serif; font-size: large;"><b><span style="font-family: Verdana,sans-serif;"><span style="color: white;"><span style="background-color: black;">THREE</span></span> Be organized but not obsessiv<span style="font-size: large;">e</span></span></b> </span><br />
<span style="font-family: Verdana,sans-serif; font-size: large;">Consider the aspects of this week you can influence. Book your bike in for a service, refer to the competitor booklet for key times such as bike check-in, write down a list of equipment you need and take the time to pack. I use my iPhone calendar to keep track of the tasks I have each day. Once it's in the calendar that's it - I check it once a day and then get on with having fun. </span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif; font-size: large;"><b><span style="font-family: Verdana,sans-serif;"><span style="color: white;"><span style="background-color: black;">FOUR</span></span> Don't worry about other<span style="font-size: large;">s</span></span></b> </span><br />
<span style="font-family: Verdana,sans-serif; font-size: large;">Safe to say most of the ath<span style="font-size: large;">letes</span> at the event will have put in a fair amount of training leading into the race. Unfortunately it is too easy to get drawn into comparing yourself against what others have done (or what they brag/exaggerate about doing). At this stage who cares? Focus your energy on your 'own square meter' and what you have prepared to do on race day. It's a long day that can unravel for anyone, even those who claim to train 40+ hours a week. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif; font-size: large;"><br /></span>
<span style="font-family: Verdana,sans-serif; font-size: large;"><b><span style="font-family: Verdana,sans-serif;"><span style="color: white;"><span style="background-color: black;">FIVE</span></span> Escape the world of triathlon as best you ca<span style="font-size: large;">n</span></span></b> </span><br />
<span style="font-family: Verdana,sans-serif; font-size: large;">Once you have gotten the day's tasks done, step away from the action. Make the time to do different things; have coffee with family, watch a movie, read a book or go lay down on the beach. The calmer you are, the less nervous energy you'll be wasting that could be better utili<span style="font-size: large;">s</span>ed on race day. </span><br />
<span style="font-family: Verdana,sans-serif; font-size: large;"><br /></span>
<span style="font-size: large;"><b><span style="font-family: Verdana,sans-serif;"><span style="color: white;"><span style="background-color: black;">SIX</span></span> Don't sweat the small things</span></b></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif; font-size: large;">Guaranteed something will happen that you didn't expect or didn't want. Last year at Cairns I was riding the day before the race and got a flat tubular <span style="font-size: large;">t<span style="font-size: large;">yre</span></span>. Not ideal. Rather than run around the streets with my arms flailing around in a crazed-lunatic kind-of-way, I took a few deep breathes and did what I had to do - take it to the bike shop to get it fixed <span style="font-size: large;">up</span>. Things will go wrong. When they do, <span style="font-size: large;">s</span>top. Count to ten, and go through the motions of getting it sorted<span style="font-size: large;">.</span></span><br />
<br />
<b><span style="font-family: Verdana,sans-serif; font-size: large;"><span style="color: white;"><span style="background-color: black;">SEVEN</span></span> Relax and enjoy it</span></b><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Sit back, <span style="font-size: large;">put up your feet and bathe in the <span style="font-size: large;">joy of race week. <span style="font-size: large;">Reflect on the hard work you have put <span style="font-size: large;">in, be content with where you are and relax. Breathe in the calm deep into your body<span style="font-size: large;">, bre<span style="font-size: large;">at<span style="font-size: large;">he out any tension. </span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-family: Verdana,sans-serif; font-size: large;">These are just a few of the ideas that have helped me over the past few years. Nothing earth-shattering, but it is amazing how a bit of stress can make the simplest of concepts seem difficult. <b><i>If all else fails, put on some music and put on your best karaoke performance.</i></b> Works every time. </span></div>
<div style="text-align: justify;">
<div style="text-align: center;">
<br /></div>
</div>
<div style="text-align: justify;">
<div style="text-align: center;">
<span style="font-size: large;"><br /><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/VzUU7SRRsGo" width="420"></iframe></span>
</div>
</div>
<div style="text-align: justify;">
<span style="font-size: large;"><br /></span>
<br />
<span style="font-family: Verdana,sans-serif; font-size: large;">Good luck in training and racing :)</span></div>
<div style="text-align: justify;">
<br /></div>
Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-15829085889762895972013-04-25T15:03:00.001+10:002013-04-25T15:57:40.837+10:00Train. Eat. Sleep. Repeat. <div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><b>Train. Eat. Sleep. Repeat.</b> Most would agree this is a sound recipe for improving your fitness as an athlete. Add in a dash of variety, family time, stretching, catching up with friends, relaxation and you've got the foundation for longevity and happiness as well. </span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Having recently started preparing for my next race in Cairns, I've put time into outlining a solid training plan, eating well and getting myself out the door to do the work. But in the process I've neglected one of the key ingredients: <b>SLEEP</b>. </span></span></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFqzL2mdw0x6MlLOYs-_WZ7ugn7qle-7Ype3vGelMY54NnhCINQ0l70t47zfnaM8ptr4GPAxDzo5fcVy3nxPVN3dYJ6P4I-_UMgjmDwAuRLNIZQIbchJ-FXmQhlfIhtY0ll5F5BH7A894/s1600/sleeping+dog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="490" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFqzL2mdw0x6MlLOYs-_WZ7ugn7qle-7Ype3vGelMY54NnhCINQ0l70t47zfnaM8ptr4GPAxDzo5fcVy3nxPVN3dYJ6P4I-_UMgjmDwAuRLNIZQIbchJ-FXmQhlfIhtY0ll5F5BH7A894/s640/sleeping+dog.jpg" width="640" /></a></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">So three weeks in and I'm feeling tired and lethargic, with more frequent self 'pep talks' needed to get myself out and on the road in the morning. Plus my immune system <span style="font-size: large;">is taking a hiding. Sure, some <span style="font-size: large;">of this is part<span style="font-size: large;">-</span>and<span style="font-size: large;">-</span>parcel of training for a<span style="font-size: large;"> long distance event. But </span></span>t</span>rying to balance work, training, and life in general takes some sound time management skills and this time around for me sleep seems to have been shuffled to the bottom of the priority list. </span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">As a psychologist I'm working with people every day to help them regain the vitality in their day. One of the first things we talk about is how well they are sleeping. A study revealed that along with tight work deadlines, a bad night's sleep was one of the top two factors that upset people's daily moods. </span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Sleep is just as important for athletes. Having more energy helps you to engage in everyday activities - such as exercise (pretty important part of training for an event). I'm sure you've experienced how hard everything seems when you are tired. Just as important, sleep is necessary for your body (and mind) to rest, recover and soak up the training you put into it. </span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">So back to basics for me in order to get more rest, sleep and recovery. <b>Here are my top ideas for getting a better night's rest (and what might get in the way):</b></span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">THINGS TO AVOID</span></span></div>
<ul style="text-align: justify;">
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">drinking caffeine too late in the day</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">staying in bed if you can't fall asleep (after 30 minutes get back up and do something relaxing such as light stretching, breathing exercises, listening to relaxing music, progressive muscle relaxation)</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">staying in bed if you wake up during the night and can't fall back asleep (see above point)</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">eating high protein meals in the evening</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">engage in stimulating activities before bed (one exception here)</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">using devices such as laptops, mobile phones and TV in the hour before bed </span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">using alcohol or medication to fall asleep.</span></span></li>
</ul>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">THINGS TO DO </span></span></div>
<ul style="text-align: justify;">
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">create a relaxing pre-sleep routine for the hour before bed - stretching, listening to relaxing music, reading a book, having a hot shower, looking at the stars or having a cu<span style="font-size: large;">p<span style="font-size: large;"> <span style="font-size: large;">of herbal tea</span></span></span></span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">get up at the same time each day</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">spend some daytime outdoors or in natural light</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">use your bed only for sleep and sex</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">get comfortable - clean sheets, dark room, right temperature, get rid of the light from electronics</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">reduce thinking and worrying in bed - keep a pad and pen to write down 'to do lists' that your mind keeps reminding you of, or write down the things that are bothering you.</span></span></li>
</ul>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Try it out. Pre<span style="font-size: large;">tend your a curious scientist<span style="font-size: large;"> conducting a 2-week experi<span style="font-size: large;">men<span style="font-size: large;">t on <span style="font-size: large;">your life<span style="font-size: large;"> and s</span>ee <span style="font-size: large;">how your body and mind feel at the end. </span></span></span></span></span></span></span></span> <br />
<br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">On that note I'm off to stretch, listen to some Xavier Rudd and to convince my wife that giving me a calf massage is an integral part of my pre-sleep relaxation process. </span></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Sweet dream<span style="font-size: large;">s :)</span> </span></span></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXSN6YIiRUxwv-xwrE9iIkuY8ARcSqTcmjmdBci9U5LBaP_5zLLixDewiY-7aqmKMymrdIafW_V1feEQkA4Aws9oKzeUJNkh2UOh0t8zg0eBX-BVJjowWBvDj5sFVGlmIXH_Z-W7yrnUE/s1600/tired+cat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXSN6YIiRUxwv-xwrE9iIkuY8ARcSqTcmjmdBci9U5LBaP_5zLLixDewiY-7aqmKMymrdIafW_V1feEQkA4Aws9oKzeUJNkh2UOh0t8zg0eBX-BVJjowWBvDj5sFVGlmIXH_Z-W7yrnUE/s640/tired+cat.jpg" width="640" /></a></div>
<div style="text-align: justify;">
<br /></div>
Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com1tag:blogger.com,1999:blog-5315278258128461705.post-19460091011059526582013-03-04T18:20:00.001+10:002013-03-04T18:32:18.860+10:00You may be surprised where you find your mojo<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhushAMiLGklqXJV0TqOmbs8PxRdyGGBuSONv-WA8QGDS-JwhIpEgfnB5uUxkIl-YZLMnSPAhFFizimUQRgKar7vFfaskMJ2AijDFx0AEUcwLtqKMV_18Zrg6yKN1xFaUgzO8B39RtnoO0/s1600/lost-mojo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="365" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhushAMiLGklqXJV0TqOmbs8PxRdyGGBuSONv-WA8QGDS-JwhIpEgfnB5uUxkIl-YZLMnSPAhFFizimUQRgKar7vFfaskMJ2AijDFx0AEUcwLtqKMV_18Zrg6yKN1xFaUgzO8B39RtnoO0/s400/lost-mojo.jpg" width="400" /></a></div>
<br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">I felt great <span style="font-size: large;">a</span>fter <span style="font-size: large;">racing in Hawaii in October last year<span style="font-size: large;">. It might have been t<span style="font-size: large;">he 2 weeks <span style="font-size: large;">of island hoping afterwards with my w<span style="font-size: large;">ife, <span style="font-size: large;">the Kona beers or <span style="font-size: large;">the l<span style="font-size: large;">ong laz<span style="font-size: large;">y </span></span>sleep<span style="font-size: large;">-ins. Whatever it was, <span style="font-size: large;">a month later I thought I was ready to take on the infamou<span style="font-size: large;">s 'Hell of the W<span style="font-size: large;">est' (2k<span style="font-size: large;">m</span>/80km/20km) triat<span style="font-size: large;">hlon,<span style="font-size: large;"> with <span style="font-size: large;">12<span style="font-size: large;"> weeks to get the engine read<span style="font-size: large;">y.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Fast forward <span style="font-size: large;">5 weeks and it was turning into a Je<span style="font-size: large;">ky<span style="font-size: large;">l</span>l and Hyd<span style="font-size: large;">e story<span style="font-size: large;">:</span> I had hurt my calf and was out of <span style="font-size: large;">running for 3 weeks.<span style="font-size: large;">.. t</span>hat once<span style="font-size: large;">-pleasur<span style="font-size: large;">able </span></span>early mor<span style="font-size: large;">ning <span style="font-size: large;">ride that had me bounding<span style="font-size: large;">-</span>out<span style="font-size: large;">-</span>of<span style="font-size: large;">-</span>bed <span style="font-size: large;">before the al<span style="font-size: large;">arm </span></span>was<span style="font-size: large;"> now a dread that had <span style="font-size: large;">me b<span style="font-size: large;">urying my head further <span style="font-size: large;">into the pillo<span style="font-size: large;">w... I was in the rut of ticking the bo<span style="font-size: large;">xes rather than enjoying the sessions.<span style="font-size: large;"> <i>"What am I doing? This triathlon thing <span style="font-size: large;">bites the big one<span style="font-size: large;">!"</span></span></i></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">I<span style="font-size: large;">n hindsi<span style="font-size: large;">ght it</span></span> was the equival<span style="font-size: large;">ent of <span style="font-size: large;"><span style="color: orange;"><span style="color: black;"><a href="http://en.wikipedia.org/wiki/Gremlins" target="_blank"><span style="color: orange;">feeding my Mogwai after midnight</span></a>,</span> <span style="color: black;">exposi</span></span><span style="font-size: large;">ng <span style="font-size: large;">it to b<span style="font-size: large;">right light and getting it wet (sorry for the 80s pop culture re<span style="font-size: large;">fer<span style="font-size: large;">ence): essentially, like Billy I ha<span style="font-size: large;">d <span style="font-size: large;">not treated m<span style="font-size: large;">y mojo responsibil<span style="font-size: large;">y and in turn it had hatched into a spikey grem<span style="font-size: large;">lin<span style="font-size: large;">. <span style="font-size: large;">Not to<span style="font-size: large;">tally unfam<span style="font-size: large;">ilia<span style="font-size: large;">r with this loss of motivation (<span style="font-size: large;">a</span> few ye<span style="font-size: large;">ars ago I missed the 'off-season<span style="font-size: large;">' and wondered why I had<span style="font-size: large;"> my grumpy pants on regularly)</span> </span></span>, I was able to call upon a f<span style="font-size: large;">ew ideas that hav<span style="font-size: large;">e helped me in the past<span style="font-size: large;"><span style="font-size: large;">. Here are 5 of my favourites<span style="font-size: large;">, <i>tried and tested</i> in the Scott Waters' <span style="font-size: large;">L</span>ab<span style="font-size: large;">oratory of Life: </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<b><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">1. Accept that the buzz has gone</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></b><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Th<span style="font-size: large;">e first step, like anyone with an addiction, is to acknowledge that ther<span style="font-size: large;">e is a problem<span style="font-size: large;">. You're human. It's normal to get bored with routine. <span style="font-size: large;">While pushing <span style="font-size: large;">through can sometimes bring <span style="font-size: large;">the good feelings b<span style="font-size: large;">ack<span style="font-size: large;">, it also increases your chances of poor form, in<span style="font-size: large;">juries<span style="font-size: large;">, lack of focus<span style="font-size: large;">, <span style="font-size: large;">and just makes life feel drab<span style="font-size: large;"> and colourless. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<b><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">2. Change it up</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></b><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">It might be time to <i>intenti</i><span style="font-size: large;"><i>onally</i> d<span style="font-size: large;">o something different. Try a differ<span style="font-size: large;">ent running route, <span style="font-size: large;">find some <span style="font-size: large;">new tr<span style="font-size: large;">ails to <span style="font-size: large;">explore, <span style="font-size: large;">spend time with o<span style="font-size: large;">thers in a running or triathl<span style="font-size: large;">on squad<span style="font-size: large;">, or enter a shorter event if<span style="font-size: large;"> you normally go longer. Anything to shake the rut. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">They say var<span style="font-size: large;">iety is<span style="font-size: large;"> the spice of life; I can say first hand it is t<span style="font-size: large;">h<span style="font-size: large;"><span style="font-size: large;">e <span style="font-size: large;">savior</span> of mojo. I <span style="font-size: large;">raced a cycling Criterium for the f<span style="font-size: large;">irst time a few weeks ago and<span style="font-size: large;"> was busting <span style="font-size: large;">with <span style="font-size: large;">nervous ex<span style="font-size: large;">cit<span style="font-size: large;">em<span style="font-size: large;">ent. <span style="font-size: large;">My h</span>eart<span style="font-size: large;">-</span>rate at 95 <span style="font-size: large;">s<span style="font-size: large;">itting still at the start line! It reminded me of w<span style="font-size: large;">hat I thrive on - fun, competition and <span style="font-size: large;">pushing the physical boundaries with a smil<span style="color: orange;"><span style="color: black;">e</span> </span><span style="font-size: large;">p<span style="font-size: large;">lanted firmly on my grill. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Re<span style="font-size: large;">se<span style="font-size: large;">arch has found <span style="font-size: large;">that physical a<span style="font-size: large;">ct<span style="font-size: large;">ivity combined with <u>novelty</u> results in HUGE amounts of happy. So go embrace yo<span style="font-size: large;">ur<span style="font-size: large;"> own</span> <a href="https://www.youtube.com/watch?v=Tcipyjw4duI"><span style="background-color: white;"><span style="color: orange;"><span style="font-size: large;">go<span style="font-size: large;">rill</span>a</span></span></span></a><span style="font-size: large;"><span style="background-color: white;"><span style="color: orange;"></span></span>. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> <br />
<br />
<b><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">3. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Ditch the technology</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></b><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">A<span style="font-size: large;">s what seems t<span style="font-size: large;">o be <span style="font-size: large;">a common de<span style="font-size: large;">nominator of</span></span></span> triat<span style="font-size: large;">hle<span style="font-size: large;">tes, <span style="font-size: large;">I like to overdose on techn<span style="font-size: large;">ology. Garmin this, <span style="font-size: large;">Stra<span style="font-size: large;">va that, average he<span style="font-size: large;">art<span style="font-size: large;">-</span>rate<span style="font-size: large;">/</span>pace<span style="font-size: large;">/</span>cadence, how <span style="font-size: large;">high I've cli<span style="font-size: large;">mbed, how long I've run <span style="font-size: large;">for.<span style="font-size: large;"> For a few weeks I just stopped looking <span style="font-size: large;">and counting. You kn<span style="font-size: large;">ow what? I had some<span style="font-size: large;"> of the best trail run<span style="font-size: large;">s that I can remember, <span style="font-size: large;">lost in a connection with nature ra<span style="font-size: large;">ther than a connection to my compu<span style="font-size: large;">ter. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<b><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">4. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Flip the priorit<span style="font-size: large;">y</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></b><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Consider <span style="font-size: large;">where you might find the <i>best </i>avocado o<span style="font-size: large;">n toast or coffee after the session, rather than <span style="font-size: large;">worry about having the <i>best</i> run or ride. Take the time to <span style="font-size: large;">hang out <span style="font-size: large;">with fri<span style="font-size: large;">ends, walk your dog or call your mum<span style="font-size: large;">. Draw, dance, belt out karaoke and embrace that inner child that <span style="font-size: large;">needs to do s<span style="font-size: large;">omething fun and caref<span style="font-size: large;">ree. <span style="font-size: large;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">To <span style="font-size: large;">do that <span style="font-size: large;">you mi<span style="font-size: large;">ght need to let go of that voice in your head saying "<span style="font-size: large;"><span style="font-size: large;">I</span>f I stop/slow <span style="font-size: large;">do<span style="font-size: large;">wn/m<span style="font-size: large;">iss these sess<span style="font-size: large;">ions then I w<span style="font-size: large;">ill <span style="font-size: large;">lose all of my fitness". That voice is a liar (over a short enough time anyway). Trust me, I just ran a 5k PB off the <span style="font-size: large;">bike after <span style="font-size: large;">missing a whole month of running. It might end up being the best thing you do.<span style="font-size: large;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><b><span style="font-size: large;">5. Ref<span style="font-size: large;">ocus<span style="font-size: large;"> and reconnect</span></span> </span></b> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Take the time to set some new go<span style="font-size: large;">als that are clear, specific and timeframe<span style="font-size: large;">d. It could be an upcoming<span style="font-size: large;"> race, a benchmark test or a colouring<span style="font-size: large;">-</span>in compet<span style="font-size: large;">i<span style="font-size: large;">tion. <span style="font-size: large;">Just give yo<span style="font-size: large;">urself something to fo<span style="font-size: large;">cus on. Two t<span style="font-size: large;">hings to remember: </span></span></span></span></span></span></span></span></span></span></span></span><br />
<ul>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">T</span>ry to have a 1 month, 3 month<span style="font-size: large;"> and 12 month goa<span style="font-size: large;">l.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">M</span>atch your goal to what is import<span style="font-size: large;">ant to you as a person.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></li>
</ul>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">For <span style="font-size: large;">example, <span style="font-size: large;">do you value being determined, persist<span style="font-size: large;">ent,<span style="font-size: large;"> competitive, calm, ad<span style="font-size: large;">venturous? Whatever it is, <span style="font-size: large;">make sure your goals enable you to be that person. By reconnec<span style="font-size: large;">ting with who you w<span style="font-size: large;">ant to be you add a real sense of vitality to <span style="font-size: large;">how you e<span style="font-size: large;">xper<span style="font-size: large;">ience the things you do. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><br /></span></span>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;">So there you have it. Five ideas to rekindle that <span style="font-size: large;">spark of excitement that makes you so nervous you <span style="font-size: large;">can't decid<span style="font-size: large;">e if you want to <span style="font-size: large;">go to the toilet <span style="font-size: large;">or jump for joy.<span style="font-size: large;"> When I fou<span style="font-size: large;">nd my mojo on the Crit track I<span style="font-size: large;"> ha<span style="font-size: large;">d an overwhelming urge to do both. </span></span></span></span></span></span></span></span></span></span></span></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixKyHfT0SztXsTGQnOztSuEK0T5WhcxV0zeZZEfWzm6yfm4QToxuA9dITREu-U4L5R3TaQ-MMabfxfs_pYgmM9ufDLR-ZCRLgdxLs8QRnlt7apz0KIcsY7_g0jCPyNDrrje3rh751xpZw/s1600/Austin+Powers+mojo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="440" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixKyHfT0SztXsTGQnOztSuEK0T5WhcxV0zeZZEfWzm6yfm4QToxuA9dITREu-U4L5R3TaQ-MMabfxfs_pYgmM9ufDLR-ZCRLgdxLs8QRnlt7apz0KIcsY7_g0jCPyNDrrje3rh751xpZw/s640/Austin+Powers+mojo.jpg" width="640" /></a></div>
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-48788072356245341222012-10-19T05:34:00.002+10:002012-10-31T07:12:39.036+10:00Race week in Kona<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Reflecting back on the 'week that was' and I'm not too sure where to start<span style="font-size: large;">. It was such an am<span style="font-size: large;">azin<span style="font-size: large;">g exper<span style="font-size: large;">ience<span style="font-size: large;"> <span style="font-size: large;">from the mo<span style="font-size: large;">ment we landed in Kona and were thrown the keys to our hosts old red pick-up truck,</span> to <span style="font-size: large;">the training runs along Ali-i Drive with free product stalls on the side of the ro<span style="font-size: large;">ad, to knocking back a<span style="font-size: large;"> Lava <span style="font-size: large;">Java shake and <span style="font-size: large;">engagin<span style="font-size: large;">g in the mandatory <span style="font-size: large;">'he<span style="font-size: large;">-l<span style="font-size: large;">ooks-fitter-than-me<span style="font-size: large;">' not so subtle up<span style="font-size: large;">-and-down checking out of each other, to brushing sho<span style="font-size: large;">ulders with the pros walking along the street, to the underwater wonderland of colourful fish, turtles and <span style="font-size: large;">reef </span>that <span style="font-size: large;">welcome<span style="font-size: large;">d me each time I s<span style="font-size: large;">wam in the bay<span style="font-size: large;">, to the b<span style="font-size: large;">ike check-in where you first <span style="font-size: large;">walk down a <span style="font-size: large;">gauntlet surrounded by pe<span style="font-size: large;">ople counting the <span style="font-size: large;">number of various<span style="font-size: large;"> b<span style="font-size: large;">rands of bikes, wheels and components and then get your own volunteer w<span style="font-size: large;">ho <span style="font-size: large;">walks you through the entire transi<span style="font-size: large;">tion area.<span style="font-size: large;"> Oh yeah,<span style="font-size: large;"> an</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-size: large;">d the race itself!</span> <span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">The whole week felt as if a triathlon magazine <span style="font-size: large;">had exploded all over the street and come to life, so for me I felt<span style="font-size: large;"> lik<span style="font-size: large;">e a kid in a candy store!</span></span></span></span></span></span></span></span></span></span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgckdg5S4-yX3dCmXLfDLbMOKtP6gTtjp7OkwkWjOKJaE2QYLeStsI1bVk4tQ-5tmkSZS_K4OJJ2NShKusEc2c8n894pZgACt5v3Nyt158iJYvFy12hOOY9vEBj-U_-u6kF5oOPXBsQSfw/s1600/IMG_3237.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgckdg5S4-yX3dCmXLfDLbMOKtP6gTtjp7OkwkWjOKJaE2QYLeStsI1bVk4tQ-5tmkSZS_K4OJJ2NShKusEc2c8n894pZgACt5v3Nyt158iJYvFy12hOOY9vEBj-U_-u6kF5oOPXBsQSfw/s640/IMG_3237.JPG" width="640" /></a></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">We quickly slipped into Hawaii mode (which was easy given t<span style="font-size: large;">he glori<span style="font-size: large;">ous blue<span style="font-size: large;"> skies<span style="font-size: large;">, palm tre<span style="font-size: large;">es and laid-back locals) and engulfed ourse<span style="font-size: large;">lves<span style="font-size: large;"> in everything the town had to offer: like the</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> <span style="font-size: large;">'undie Run' (created to raise mo<span style="font-size: large;">ney for local charities and <span style="font-size: large;">to t<span style="font-size: large;">ake the mickey out of triathletes who have been here before and used to wear their speedos into cafes, supermarkets<span style="font-size: large;"> and other plac<span style="font-size: large;">es <i>where they just did</i><span style="font-size: large;"><i> not belong</i><span style="font-size: large;">) wh<span style="font-size: large;">ere I got <span style="font-size: large;">to ham<span style="font-size: large;">-it-up with the now f<span style="font-size: large;">amous<span style="font-size: large;"> 'Wattie Girls'<span style="font-size: large;">.</span></span></span></span></span></span> </span></span></span></span></span></span></span></span></span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8u3q6ZwNi-QQCydNlKTo3_VfqfLTehqt1azM5Ir7WeAkeM6YzjTCYjLBYiki9WFZnYj8J3KdgaD5iKKX1J9GRERySCsFj64a_AX5UFvdhziqAx18dVVUn1n6aHkwBXXWAiFc4KdqzlQk/s1600/IMG_3282+-+Version+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8u3q6ZwNi-QQCydNlKTo3_VfqfLTehqt1azM5Ir7WeAkeM6YzjTCYjLBYiki9WFZnYj8J3KdgaD5iKKX1J9GRERySCsFj64a_AX5UFvdhziqAx18dVVUn1n6aHkwBXXWAiFc4KdqzlQk/s640/IMG_3282+-+Version+2.jpg" width="640" /></a></span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">A trip to Kona also wouldn't be complete without s<span style="font-size: large;">wimming off shore to the '<span style="font-size: large;">Coffees of Hawaii' boat for a mid-swim coff<span style="font-size: large;">ee! </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTZ6KasI6Vdz26LNsVRP-T6ulwmyr5h32RKBRSMJQXAYEGVac7on4G_U3gSXUjeqWTpyksxFGbp_q7reFdZe1AhR8TdAvvkHZem_Wi-X8H7qW0nKOgAE7Fli19JoIfkDomiESBDeETn0c/s1600/Coffee+of+Hawaii+with+Al.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTZ6KasI6Vdz26LNsVRP-T6ulwmyr5h32RKBRSMJQXAYEGVac7on4G_U3gSXUjeqWTpyksxFGbp_q7reFdZe1AhR8TdAvvkHZem_Wi-X8H7qW0nKOgAE7Fli19JoIfkDomiESBDeETn0c/s640/Coffee+of+Hawaii+with+Al.jpg" width="640" /></a></span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">I did that s<span style="font-size: large;">wim with my wife on Friday, turned my back for a<span style="font-size: large;"> second and the ne<span style="font-size: large;">xt t<span style="font-size: large;">hing she has struck up a conversation with Pete Jac<span style="font-size: large;">obs' mum (Jenny)! (Pete <span style="font-size: large;">ended up <span style="font-size: large;">being t<span style="font-size: large;">he winning pro on Sa<span style="font-size: large;">turday). Jen<span style="font-size: large;">ny</span> was so down to earth <span style="font-size: large;">and proud of her son - until she mentioned his <span style="font-size: large;">name you wouldn't know her son was <span style="font-size: large;">one of the best in the world<span style="font-size: large;">. She was <span style="font-size: large;">ver<span style="font-size: large;">y hu<span style="font-size: large;">mble,<span style="font-size: large;"> engaging and enigmatic - <i>the apple doesn't fall far from t</i><span style="font-size: large;"><i>he tree</i> and there's no guessing</span><span style="font-size: large;"> where Pete got his laid-back but drive<span style="font-size: large;">n demeanour from<span style="font-size: large;">. It was funny to hear here talk about Crowie and Macca the way my mum would talk about<span style="font-size: large;"> Marcus Randall and BD.<span style="font-size: large;">.. "<i>Crowie always l</i><span style="font-size: large;"><i>ooks </i><span style="font-size: large;"><i>strong and you know he comes <span style="font-size: large;">prepared</span>, but I think Pete is looking the best he ever has. I am his mum though so I might be a bit biased</i>" (<span style="font-size: large;">turns out she was in fact spot on!<span style="font-size: large;">).</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">RACE DAY</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">By the time race morning rolled around I was feeling ready t<span style="font-size: large;">o go. I <span style="font-size: large;">had managed to get a fe<span style="font-size: large;">w of my training sessio<span style="font-size: large;">ns in on parts of the course and <span style="font-size: large;">prepared for a hot and windy <span style="font-size: large;">day (I told myself if I expected t<span style="font-size: large;">hat th<span style="font-size: large;">en anything else would be a pleasant surprise!)<span style="font-size: large;">. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">S<span style="font-size: large;">tanding on 'Dig Me' beach and walking into the <span style="font-size: large;">water, hearing the war drums beating behind me with the sound booming through the bay, looking around <span style="font-size: large;">at the crowd, the smiling and nervous faces, hearing Mike Rielly<span style="font-size: large;">'s voice carry over the speaker, was a<span style="font-size: large;">n experience that created an amazing hum <span style="font-size: large;">o<span style="font-size: large;">f energy <span style="font-size: large;">that coursed it<span style="font-size: large;">s way through every part of my body. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>
</div>
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><i><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">The swim - 1:08:12</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></i></span>
<br />
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnxwd9VIDZeKQNlSRPWwbOU9-_En_4cfdEb2nD14Du6NSxyZ5di4Z3fC5ww6ewpKByvQSGB7IZdo-SCseK8TRnjosJ_41OLWfvMhfLDt2isFXmnjkYtvkFv3IDaGQhiFto-ezBhQUpLWg/s1600/IMG_3378.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnxwd9VIDZeKQNlSRPWwbOU9-_En_4cfdEb2nD14Du6NSxyZ5di4Z3fC5ww6ewpKByvQSGB7IZdo-SCseK8TRnjosJ_41OLWfvMhfLDt2isFXmnjkYtvkFv3IDaGQhiFto-ezBhQUpLWg/s640/IMG_3378.JPG" width="640" /></a></span></div>
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">The cannon boomed (actually, Mike Rielly st<span style="font-size: large;">arted us with "G<span style="font-size: large;">O GO GO G<span style="font-size: large;">O" as the cannon had miss<span style="font-size: large;">-fired and went off about 10 seconds late) and <span style="font-size: large;">it <span style="font-size: large;">was a wash of arms and legs all around m<span style="font-size: large;">e! </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>This part of the day went smoothly<span style="font-size: large;"> as</span> I kept my calm<span style="font-size: large;"> (made easier with all of the coral and reef to look at) and almost enjoyed being wedged in a <span style="font-size: large;">con<span style="font-size: large;">stant bat<span style="font-size: large;">tle with people all around me. <span style="font-size: large;">As it wa<span style="font-size: large;">s a mass start of 19<span style="font-size: large;">50 competitors there were <span style="font-size: large;">A LOT of us headin<span style="font-size: large;">g off at once. <span style="font-size: large;">Next time I would hav<span style="font-size: large;">e <span style="font-size: large;">m<span style="font-size: large;">ore confidence in my ability as I self-seeded behind a few p<span style="font-size: large;">eo<span style="font-size: large;">ple t<span style="font-size: large;">hat actually slowed me down until the turn-around. It was a human traffic jam<span style="font-size: large;">!</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwNh1t4togWNC91y3AEPgbSauDrGhHaeJgjm_PO9DP1YmulDHnfdYCeHr5NOw3oQQG2mF3Ii5bMlTi8_hhCl0wyrUyY9m8b5DIFn9BM0-jgM2NhBEkDrwTws8iVCS4nyCh04Ojk1AWLA8/s1600/0244_03727.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwNh1t4togWNC91y3AEPgbSauDrGhHaeJgjm_PO9DP1YmulDHnfdYCeHr5NOw3oQQG2mF3Ii5bMlTi8_hhCl0wyrUyY9m8b5DIFn9BM0-jgM2NhBEkDrwTws8iVCS4nyCh04Ojk1AWLA8/s640/0244_03727.jpg" width="640" /></a></span></div>
<span style="font-family: Verdana,sans-serif;"><br /><i><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">The bike - 5:11</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></i></span>
<br />
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Through town and out on<span style="font-size: large;">to the <span style="font-size: large;">famous <span style="font-size: large;">'Queen K' Highway<span style="font-size: large;">, what a buzz<span style="font-size: large;">! This is what I <span style="font-size: large;">ha<span style="font-size: large;">d seen on TV for so<span style="font-size: large;"> many years! </span></span>Sections with nothi<span style="font-size: large;">ng but huge stretches of rolling hills in front<span style="font-size: large;"> and black volcanic rock paving our way on either si<span style="font-size: large;">de of t<span style="font-size: large;">he road. I felt good heading North</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-size: large;"> towar<span style="font-size: large;">ds Hawi, doing my be<span style="font-size: large;">st to keep working through the g<span style="font-size: large;">roups of bikes that were bu<span style="font-size: large;"><span style="font-size: large;">il<span style="font-size: large;">ding up<span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">. </span></span>It was a draft fest in parts, with si<span style="font-size: large;">ngle lines of rid<span style="font-size: large;">ers as far as my eye could see. </span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Looking back now I realise how n<span style="font-size: large;">aive I was<span style="font-size: large;">, but at the time in<span style="font-size: large;"> th<span style="font-size: large;">at first third of the bike I was becoming more and more am<span style="font-size: large;">azed <span style="font-size: large;">at how good I was feeling. "<i>Soul-d</i><span style="font-size: large;"><i>estroying</i><span style="font-size: large;"><i>, windy lava fields? I</i><span style="font-size: large;"><i>'m the one destroying it today</i>!<span style="font-size: large;">" </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>
I<span style="font-size: large;"> <span style="font-size: large;">was going so well that as I g<span style="font-size: large;">ot</span> towards t<span style="font-size: large;">he <span style="font-size: large;">halfway point I remember th<span style="font-size: large;">inking</span> "<i>I</i><span style="font-size: large;"><i>'m a good </i><span style="font-size: large;"><i>shot at </i><span style="font-size: large;"><i>cracking 5 hours here! Under 5 ho</i><span style="font-size: large;"><i>urs on the bik</i><span style="font-size: large;"><i>e at Kona - you beauty!</i>". <span style="font-size: large;">Here comes the Big Dawg, right? </span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Famous last words - the <span style="font-size: large;">Big Island heard me and<span style="font-size: large;"> <span style="font-size: large;">for the next 10k as I climbe<span style="font-size: large;">d t<span style="font-size: large;">o the turnaround </span></span>I was brutali<span style="font-size: large;">zed<span style="font-size: large;"><span style="font-size: large;"> by fer<span style="font-size: large;">ocious headwinds, side-winds<span style="font-size: large;">,<span style="font-size: large;"> and every<span style="font-size: large;"> kind of winds</span></span></span> as <span style="font-size: large;">madam Pele tried to crush me into submission</span>!<span style="font-size: large;"> By the time I had made the turnarou<span style="font-size: large;">nd and was heading back along the Queen K, I w<span style="font-size: large;">as more like a ragged little puppy with his tail whimpering between his <span style="font-size: large;">legs</span><span style="font-size: large;"><span style="font-size: large;">. <span style="font-size: large;"><i>"Ok ok<span style="font-size: large;"> </span>Island you're right, I should r</i><span style="font-size: large;"><i>espect you more"</i>. </span>With 60k still to go into this punishing <i>hurri<span style="font-size: large;">cane</span></i> I was <span style="font-size: large;">wond<span style="font-size: large;">ering h<span style="font-size: large;">ow I w<span style="font-size: large;">as going to <span style="font-size: large;">get back into town <span style="font-size: large;">(let alone get off the bike and run a marathon!). Wi<span style="font-size: large;">th a bit of patience<span style="font-size: large;"> a<span style="font-size: large;">nd f<span style="font-size: large;">ood</span></span> I started to come good again and like a horse knowing that home is just around the corner I was able to push it out for the final 15ks. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>
</div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic-JK9moggNxc3zkshZxvA0bLceHOM2Xi-9DhVHH3eZx3CPGNgLDzMnMmYzdHY5V-intCC3hhmttSDm9BynFxeKHescO-pUh6S8pWTYYxKXKEDj8w-jz9QhyLvWpmn3BBRxbJvDvJJuGQ/s1600/0244_14738.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic-JK9moggNxc3zkshZxvA0bLceHOM2Xi-9DhVHH3eZx3CPGNgLDzMnMmYzdHY5V-intCC3hhmttSDm9BynFxeKHescO-pUh6S8pWTYYxKXKEDj8w-jz9QhyLvWpmn3BBRxbJvDvJJuGQ/s640/0244_14738.jpg" width="640" /></a></span></div>
<span style="font-family: Verdana,sans-serif;"><br /><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><i>The<span style="font-size: large;"> run - 3:25:24</span></i> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>
<br />
<span style="font-family: Verdana,sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">The first part of the run is great<span style="font-size: large;"> as it s<span style="font-size: large;">nakes</span> through town and the crowds of people lining the stre<span style="font-size: large;">ets</span> are going crazy! Seeing some friendly <span style="font-size: large;">faces along the way (<span style="font-size: large;">Al and YoYo) also puts that extra bit of s<span style="font-size: large;">pring i<span style="font-size: large;">n your step. At about the 16k mark I saw <span style="font-size: large;">Al and <span style="font-size: large;">could<span style="font-size: large;">n't help but laugh at how <span style="font-size: large;">unglamorous this sp<span style="font-size: large;">ort can be - sweat, salt marks<span style="font-size: large;">, snot dr<span style="font-size: large;">ipping from m<span style="font-size: large;">y nose</span></span>, <span style="font-size: large;">sticky gels on your hands and face, cold sponges shoved down my top. Funny when you think about how much effort many triathletes <span style="font-size: large;">put into looking 'the part<span style="font-size: large;">' pre-race - shaved down, tanned, <span style="font-size: large;">svelte</span> ("<i>haha gui</i><span style="font-size: large;"><i>lty two out of three</i>!"</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">)</span>. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG3GzIr7a8RjDmePc3dcTc0KMfddhoIbqaoa2CwKBHBy0S3aAwX-6sm8_K_2fcNVtCz1EYEIc2lIthUSoRxeZ6lDUrfQ5X1ByHYz47v6qFxh0NrSD-vogZMkakL2gS8R0idEUiVkST_Ms/s1600/0244_35821.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG3GzIr7a8RjDmePc3dcTc0KMfddhoIbqaoa2CwKBHBy0S3aAwX-6sm8_K_2fcNVtCz1EYEIc2lIthUSoRxeZ6lDUrfQ5X1ByHYz47v6qFxh0NrSD-vogZMkakL2gS8R0idEUiVkST_Ms/s640/0244_35821.jpg" width="424" /></a></span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">The <i>joy</i> of this run is that the final 23k are pretty lonely<span style="font-size: large;">, out onto the highway and through the infamous 'energy lab' (isolated and HOT). When <span style="font-size: large;">the <span style="font-size: large;">waves of thoughts telling me to <b>stop</b> rolled th<span style="font-size: large;">rough my mind, I re<span style="font-size: large;">flected on the <span style="font-size: large;">things <span style="font-size: large;">that had <span style="font-size: large;">gotten me to this point, the people, fam<span style="font-size: large;">ily, friends, the sacrifices I had made and my wife had made. When <b>that</b> didn't work I promised myself I could w<span style="font-size: large;">alk through the nex<span style="font-size: large;">t aid station. And when <b>that</b> didn't work I<span style="font-size: large;"> set up the <span style="font-size: large;">whinging part of my <span style="font-size: large;">mind wi<span style="font-size: large;">th a mirco<span style="font-size: large;">phone in the corner so it could keep gibbering on <span style="font-size: large;">but I didn't have to give it much attention. <span style="font-size: large;">After all, here I am running at Kona! This is awesome! How lucky! It is <span style="font-size: large;">definitely a<span style="font-size: large;"> ra<span style="font-size: large;">ce <span style="font-size: large;">of attri<span style="font-size: large;">tion, as the f<span style="font-size: large;">ur<span style="font-size: large;">ther I got int<span style="font-size: large;">o the run the more the course started to reflect a war zone<span style="font-size: large;"> with bod<span style="font-size: large;">ies lit<span style="font-size: large;">tering the <span style="font-size: large;">sides <span style="font-size: large;">of the r<span style="font-size: large;">oad giving in<span style="font-size: large;"> to cramps, the heat and the <span style="font-size: large;">mind-gremlins. I pushe<span style="font-size: large;">d it hard through the final <span style="font-size: large;">6k <span style="font-size: large;">and played that fun game of bala<span style="font-size: large;">ncing cramps and</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> <span style="font-size: large;">extending full stride</span>. <span style="font-size: large;"> </span></span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKlA_chv6T_1OKDCg_m-BvEbx2_5r03Twhqw2_ESVwQwY2E0iwiCsOoXpeOLs70b63DXnzIBgd9rqsCd5uVyptoMgyYtG0RyATVo2vU9tapm-M8S9NwpR-NPvcQJ_CPU_wGQk-6iJS66k/s1600/0244_40594.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKlA_chv6T_1OKDCg_m-BvEbx2_5r03Twhqw2_ESVwQwY2E0iwiCsOoXpeOLs70b63DXnzIBgd9rqsCd5uVyptoMgyYtG0RyATVo2vU9tapm-M8S9NwpR-NPvcQJ_CPU_wGQk-6iJS66k/s640/0244_40594.jpg" width="426" /></a></span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">The final 2k is pretty much downhill, win<span style="font-size: large;">ding through town and then along Ali-i Dri<span style="font-size: large;">ve through packed crowds and over the finish line. You feel like a rock star! (this didn't stop t<span style="font-size: large;">hrough the day, and in fact became more like a massive music festival as it got closer towards <span style="font-size: large;">the midnight cut<span style="font-size: large;">-off<span style="font-size: large;">. <span style="font-size: large;">Unbelievable). </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpCexVyISUhMUHUW1AROpmvWH6IyhnSER9mNAI72zhyphenhyphenyxILEXmFSMrFSk10zNdTgJp2N1U4UCtV9BGMHMep-_0nEj2OJ89fDjFQ2GGCSxSr4GqcWBzOVhDmYBc9hhxWyUeT-487raLaKg/s1600/0244_39803+-+Version+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpCexVyISUhMUHUW1AROpmvWH6IyhnSER9mNAI72zhyphenhyphenyxILEXmFSMrFSk10zNdTgJp2N1U4UCtV9BGMHMep-_0nEj2OJ89fDjFQ2GGCSxSr4GqcWBzOVhDmYBc9hhxWyUeT-487raLaKg/s640/0244_39803+-+Version+2.jpg" width="426" /></a></span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><i>Total time - 9:53:22 (70th in <span style="font-size: large;">AG and 292<span style="font-size: large;">nd/2039 overall). </span></span></i> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Be<span style="font-size: large;">fore I cam<span style="font-size: large;">e here I wasn't sure if afterwards I'd <span style="font-size: large;">think "that was great, I<span style="font-size: large;"><span style="font-size: large;">'</span>ve <span style="font-size: large;">accomplished a lifelong dream, j<span style="font-size: large;">ob done" or "that was great, I <span style="font-size: large;">can't wait to do it again"<span style="font-size: large;">. Safe t<span style="font-size: large;">o sa<span style="font-size: large;">y it<span style="font-size: large;"> is the latter! I think I <span style="font-size: large;">will wait a few more years before trying to qualify again (that will give time for the memories of t<span style="font-size: large;">he pain and suffering to <span style="font-size: large;">fade and the glory to remain) but I am very keen to experience this again. There has been nothing like it in my life. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">I have no regrets with my race, I left it all out there<span style="font-size: large;">. <span style="font-size: large;">But one of the things I love about this sport is that you are <span style="font-size: large;">constantly <span style="font-size: large;">le<span style="font-size: large;">arning, evolving, growing and challenging yours<span style="font-size: large;">elf. This race has <span style="font-size: large;">highlighted things I can improve on, given me t<span style="font-size: large;">he confiden<span style="font-size: large;">ce that I have so much more room to develop as a triathlete and (at the risk of sounding too philisophical) also filled my heart with a <span style="font-size: large;">enduring sense of what I can accomplish as a person. </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaABiIgcpqhZeBLmrl3gSIInApS72VS4vo148Q4UiTXXsx4nFqke5YgC413L-o8MoRxY_Lo-LsdkN37yjI4BsGi9sJOgpAmV1JDNU_GActiVcaVfEXjFjjc3YaFcdxgAUWaKy02i_ATjk/s1600/IMG_3414+-+Version+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaABiIgcpqhZeBLmrl3gSIInApS72VS4vo148Q4UiTXXsx4nFqke5YgC413L-o8MoRxY_Lo-LsdkN37yjI4BsGi9sJOgpAmV1JDNU_GActiVcaVfEXjFjjc3YaFcdxgAUWaKy02i_ATjk/s640/IMG_3414+-+Version+3.jpg" width="480" /></a></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">On that note, I'm off t<span style="font-size: large;">o put my feet up, <span style="font-size: large;">savour a few cold beers and <span style="font-size: large;">take<span style="font-size: large;"> in a world that<span style="font-size: large;">'s not<span style="font-size: large;"> focused on the next training ses<span style="font-size: large;">sion<span style="font-size: large;"> or race. See you <span style="font-size: large;">when I resurface :)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">Big thanks to the guys <span style="font-size: large;">and gals who have supporte<span style="font-size: large;">d me along the way</span>, put up with my tire<span style="font-size: large;">dness<span style="font-size: large;"> and lack<span style="font-size: large;"> of availabil<span style="font-size: large;">i<span style="font-size: large;">ty, and been there when I needed you.<span style="font-size: large;"> Without my wife, family,<span style="font-size: large;"> friends and coach this </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-size: large;">not have be<span style="font-size: large;">en possible. Tha<span style="font-size: large;">nks also to Chain<span style="font-size: large;">Gang <span style="font-size: large;">Performance Bikes, Mizuno, <span style="font-size: large;">Shane and Geoff a<span style="font-size: large;">t Edge Marketing, Three Girls Skipping, Reddog Triathlon Training and Active Stride. </span></span></span></span></span></span></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmuUNqFQLdVDGYdq0Ew__z5Tu_C0GJRZVL0Zbk09nAlCf3ZMtG6-yeYtdy_LThFDs0nAdcGnZIlONnwV2-rgK66dRuV4ELQ2HlJ7hhfMjWR3ng_rpeHYy71HyycAkcab54Wqm-BVKPKVA/s1600/IMG_3483.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmuUNqFQLdVDGYdq0Ew__z5Tu_C0GJRZVL0Zbk09nAlCf3ZMtG6-yeYtdy_LThFDs0nAdcGnZIlONnwV2-rgK66dRuV4ELQ2HlJ7hhfMjWR3ng_rpeHYy71HyycAkcab54Wqm-BVKPKVA/s640/IMG_3483.JPG" width="640" /></a></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> </div>
Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-4680838270426627172012-10-07T06:37:00.000+10:002012-10-09T10:36:07.856+10:00Kona Countdown - 8 days to go<div style="text-align: left;">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">I have done a quick (somewhat monotonous and boring) video blog to start the journey off - I hope the next few that I do in Hawaii will be more exciting and vibrant (and that I sniff less in them!)</span></span><br />
<br />
<div style="text-align: center;">
</div>
</div>
<div style="text-align: center;">
<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/UCDjOu6bGI4" width="560"></iframe></span></span></div>
Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-77844441055136713402012-09-14T19:59:00.000+10:002012-09-23T18:55:54.321+10:00Some would say too much time on my hands<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif; font-size: large;">This is what happens in a good old fashion game of <i>one-upmanship. </i>Bazinga<i>. </i></span><br />
<br />
<span style="font-family: Verdana, sans-serif; font-size: large;">It started with my dig at Adz...</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR9-wJ6AYax9z_yfuQthuFoQgGUU-7e-ntgnSkjupGkOAtsEy1GDsztdsyRdXgXdPGRO7y0lKlQtf-PXTAtzr-hNA9Y2mLdTKDEMkgd_Om59Pw3Z8ME9zxAjxMt5z672OXhCJ7dgY1pc4/s1600/Better+than+Adz+drink.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR9-wJ6AYax9z_yfuQthuFoQgGUU-7e-ntgnSkjupGkOAtsEy1GDsztdsyRdXgXdPGRO7y0lKlQtf-PXTAtzr-hNA9Y2mLdTKDEMkgd_Om59Pw3Z8ME9zxAjxMt5z672OXhCJ7dgY1pc4/s400/Better+than+Adz+drink.jpg" width="300" /></a></div>
<br />
<span style="font-family: Verdana, sans-serif; font-size: large;"> And then Adz' reply... Which I can't seem to load. Anyway, it left me no choice...</span><br />
<span style="font-family: Verdana, sans-serif; font-size: large;"><i><br /></i></span></div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/RFoUrM3Oe0Y" width="560"></iframe></div>
Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-50530536131279773622012-06-06T16:54:00.000+10:002012-06-16T16:33:22.515+10:00Ironman Cairns - put it on your bucket list<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">When 'Challenge Cairns' changed ownership and became part of the 'Ironman' franchise a few months ago, this race suddenly popped up on my radar like a sneaky U-sub. It would be one of the best opportunities to grab one of those illusive slots for the big dance in Kona (the Ironman World Championships), because many of those who had been focusing on getting over to Hawaii would have already committed to the other qualifiers in Australia (and NZ). </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">I still wasn't convinced it was such a great idea. It was the tail end of a massive season, I'd been doing mainly short course stuff, and the plan was always to take a break after Mooloolaba (which was only 9 weeks before Cairns). Enter stage left, one Tony Applin, who planted some seeds in my ear while I was high on endorphins at a Reddog SBR session! A few beers later on that night and I was done for EUI (entering under the influence). </span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Fast forward past two months of solid training to exchange the twin turbo engine for a V12 and I found myself in Cairns ready for the countdown. I'll admit I was pretty nervous on the Thursday and Friday thinking about what was about to happen. Luckily I had my beautiful wife, mum and step-dad with me to act as human versions of Valium. Plus, staying at a place with a name like this was always going to be a good omen...</span></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAwPkKMK7ZS4njAqyMPtvg-Q3aPBCk-K4okDeaatvjDGiM7pflheGHPS7CIqDX7kwQT2fiXr6MMCRpleHnY874EtC3cZq5s7zD7WeILQzIJ2k3UyKOA_q1YmZKSnbUUJdsuzWE_mRCnE4/s1600/IMG_0844.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAwPkKMK7ZS4njAqyMPtvg-Q3aPBCk-K4okDeaatvjDGiM7pflheGHPS7CIqDX7kwQT2fiXr6MMCRpleHnY874EtC3cZq5s7zD7WeILQzIJ2k3UyKOA_q1YmZKSnbUUJdsuzWE_mRCnE4/s400/IMG_0844.JPG" width="400" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"> Come Saturday the calm 'hindu cow' feeling kicked in (some form of prehistoric caveman pre-battle instinct I think) and I was ready to <i>GET IT ON! </i>The morning of the race I was up at 4 for a feed, back to bed for an hour or so and then headed down to transition. </span></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTOppN5xZv4BdcLTWKvJwi9uUIPqiTg0bNIiuH20AhPuA-SqWdYYkKWM2lJM3OrtyrGeI3C1uJcl9AqL4FRtMBPf07Jxw6O2bSHxL-_2hXvMrRwIj8_Rh7kvV_WpRY_mPyG-qnk22hqqs/s1600/IMG_2115.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTOppN5xZv4BdcLTWKvJwi9uUIPqiTg0bNIiuH20AhPuA-SqWdYYkKWM2lJM3OrtyrGeI3C1uJcl9AqL4FRtMBPf07Jxw6O2bSHxL-_2hXvMrRwIj8_Rh7kvV_WpRY_mPyG-qnk22hqqs/s400/IMG_2115.JPG" width="300" /></a></div>
<div class="separator" style="clear: both; text-align: justify;">
</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">No need to stress as everything was done. Perhaps I was a bit too relaxed though because I missed the swim start by about 100m! There was a fairly large group of us just getting off the pier into the water when I looked up and all of these arms were in action heading towards the first buoy! On the upside I missed out on some of the initial carnage of flying elbows and fists and was able to find my own space pretty quick. </span></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgijA0_7bKxE5ig69a-XVR5NgQ3BYyA37FHuuD6uMC9krIJiwhXlcdkE1EiGhHkctFqHYThbNGbJa_stGcCX7Aw0cqC5nmR34E9xmP5fXPC4rgonZbU596kVpHHgfvPLQMkZYHft1t5QwU/s1600/IMG_2120.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgijA0_7bKxE5ig69a-XVR5NgQ3BYyA37FHuuD6uMC9krIJiwhXlcdkE1EiGhHkctFqHYThbNGbJa_stGcCX7Aw0cqC5nmR34E9xmP5fXPC4rgonZbU596kVpHHgfvPLQMkZYHft1t5QwU/s400/IMG_2120.JPG" width="400" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">The two laps of the swim were fairly uneventful - I managed to consistently pass people (another benefit of missing the start!) which made me feel like I was going alright. No sign of crocs so that was also a bonus. Out of the water in 1:04:53 (28/99). Slower than I hoped but not too shabby considering the length of the run into transition (and the late start). </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Out onto the bike course, and what a bike course! Along the coastline up to Port Douglas. Spectacular views (check out the video at the bottom if you have the time). There was a bit of 'argy bargy' for the first 15k as we were looking for a bit of space on narrow sections to keep with the 12m drafting rule. I got a laugh out of seeing a guy who had ridden up beside a few of us shouting "sort yourselves out!" get a yellow card for drafting a few minutes later. </span><br />
<br />
<span style="font-family: Verdana,sans-serif;">180ks is a bit of a hike so I got into my own rhythm as soon as I could - keep within the power range I knew I could hold and did my best to keep the speed above 36khr (I wanted a sub-5 hour bike split) without burning too many matches (i.e. spiking my heart rate). I'd like to say I used the time to solve world famine and the economic crisis, but in all honesty my mind just floated around a bit. I took in the scenery, made sure I was keeping good form, thought about the food and drink I was putting in, waved to the crowd and acknowledged the volunteers, pondered the fact that I hadn't peed yet and then thought "don't think about it because you'll make yourself want to go"...</span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5l_ki6sEloEBmvHhX2yJDFO0pQuNIn3aZrdUUXS7jygMbm4J0szQukGbOuDtauEuD6yTVdwg9BjVcX2c2JkqvPvbOGmlEPP1zxgVpDlC0JbeCBAXMIdrAeKgLDPBWAaIVA1O4i616KL8/s1600/20x30-CISB0110.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5l_ki6sEloEBmvHhX2yJDFO0pQuNIn3aZrdUUXS7jygMbm4J0szQukGbOuDtauEuD6yTVdwg9BjVcX2c2JkqvPvbOGmlEPP1zxgVpDlC0JbeCBAXMIdrAeKgLDPBWAaIVA1O4i616KL8/s400/20x30-CISB0110.jpeg" width="266" /></a></div>
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<span style="font-family: Verdana,sans-serif;">I could see two of the guys in my Age Group that I knew ahead of me at the Port Douglas turnaround and started to focus on slowly closing the gap. Anything to break up the time. </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAHXbWv30_q8HZdoxuNMLx6bL4rYbdDxSEMmUSEf-U-EuqxNl0B3P8_znDtGI8qgeH3LEFmxBmqjGF1rh-OmnEgeIaNPe5wIY1fFhufsSZv21p5zgeu1vGOENquEwZohQK7-XRkt65dzQ/s1600/20x30-CIPA0091.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAHXbWv30_q8HZdoxuNMLx6bL4rYbdDxSEMmUSEf-U-EuqxNl0B3P8_znDtGI8qgeH3LEFmxBmqjGF1rh-OmnEgeIaNPe5wIY1fFhufsSZv21p5zgeu1vGOENquEwZohQK7-XRkt65dzQ/s400/20x30-CIPA0091.jpeg" width="400" /></a></div>
<br />
<span style="font-family: Verdana,sans-serif;">The further into the ride the quieter it started to get in terms of passing bikes and from 15k out it was empty in front of me (except for Brett Pidgeon who shot past me like a rocket!). In the end I was watching my computer head towards 180k and it looked like I was going to crack the 5hrs! But then... 180.1 ... 180.2 ... up to 181.5k! So my bike split ended up at 5:00:25 (4/99) and I was 5th off the bike and onto the course. </span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<span style="font-family: Verdana,sans-serif;">At this stage I was still feeling good. Time to bounce back through the cane fields and into town! A glance at my watch told me I was running 4:05-4:10 min pace per k, quicker than planned but I made the decision that as long as I felt comfortable and my breathing wasn't labored then I would just let my body do its thing. Again, I think my motto for the day was "it's all about the rhythm - relax, smile and enjoy". Like a train on the tracks I just keep moving forward, running tall, light feet. Easy right? </span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<span style="font-family: Verdana,sans-serif;">It's about 23k into town, so for a long time it's just you and an aid station every few ks. And your friend the sun. Lesson learned from my one and only other Ironman distance race was to have a plan but listen to your body as well. So while I had an idea of how much food I needed to get in, I balanced it with what I felt like. Some coke, lots of ice and a gel at every 2nd aid station. "Little bits often" I heard Craig Alexander (World Ironman Champion) say in an interview. </span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<span style="font-family: Verdana,sans-serif;">I was lucky enough to have Carlos Rubio drive past on a scooter checking out my ass - while I felt like a piece of meat I enjoyed the quick chat and hearing someone say "you're looking great! Keep it up!" (in hindsight coming from Carlos that is a bit suggestive?) Haha ;-) My goal was to get to town as quick as I could, knowing the crowds would help me through the second half of the run. </span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<span style="font-family: Verdana,sans-serif;">It was great to see my family, friends, the Reddog crew and Joey literally dressed as a red dog. While I was hurting it was controlled and I thought that if I could hold it together this was going to be a good day. Famous last words, as with 8k to go the body started to mount it's attack. First my groin cramped, then my hamstring, then both of my big toes curled up! I was getting cramps in places I didn't know could cramp! </span></div>
<div style="text-align: justify;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgageIFMxZFcY3CocWLenkoyaxaHW7qvZyw0pTyzidGpirGQ6PMqKZzMaDNNpzPdSxY7dpeSbB5Ut4ImwqfvDw8cpDrId1yw0q8waRc9-P9zMJYvRmzZUiq4vyPJHJ4G08H2KJkD_enBmM/s1600/IMG_2123.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgageIFMxZFcY3CocWLenkoyaxaHW7qvZyw0pTyzidGpirGQ6PMqKZzMaDNNpzPdSxY7dpeSbB5Ut4ImwqfvDw8cpDrId1yw0q8waRc9-P9zMJYvRmzZUiq4vyPJHJ4G08H2KJkD_enBmM/s400/IMG_2123.JPG" width="400" /></a></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">The warning signs had started and I tried to get some salt into me asap. It would work for a few minutes and then BANG! Gone again. I continued this back and forth dance with my body until a heart-sinking thing happened - I ran out of salt. Almost 9 hours into my day and now my legs don't want to move forward anymore. I shorted the stride length a bit, but it was a slippery downhill slope that I was on. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span><span style="font-family: Verdana,sans-serif;">By far I had just entered the toughest 6ks of my life. I knew I was in third, I knew the guy behind me was only a few minutes back, and my legs were tighter than an emo's jeans that had shrunk in the wash. To say I felt devastated is an understatement. I was on struggle street through to the end but just had to keep running. I figured until I fell over then my muscles would just have to get over it. A few times they put up a good fight and I had to stop dead in my tracks. But each time I just started to shuffle forward again and managed to get a short stride going. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<span style="font-family: Verdana,sans-serif;">Marathon time of 3:16:24 (4/99). </span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLYVD39DJoNbBqBxizKE_562-vEncgwBU0Vgf8l59uFgLtSv_ZO3nrhORryMZdI_B2y_Hl27JLlVKA7tPPkwtTdo3Uybku1u4mArBzq_z01F3sXijQJ4JQt69wqjGx1GUTJ85EsrdzlA4/s1600/20x30-CIGC1236.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLYVD39DJoNbBqBxizKE_562-vEncgwBU0Vgf8l59uFgLtSv_ZO3nrhORryMZdI_B2y_Hl27JLlVKA7tPPkwtTdo3Uybku1u4mArBzq_z01F3sXijQJ4JQt69wqjGx1GUTJ85EsrdzlA4/s400/20x30-CIGC1236.jpeg" width="266" /></a></div>
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">I have never before felt the elation and personal satisfaction I did when I crossed that finish line. I put everything into this day from beginning to end and can say honestly that it pushed me to new limits. And after someone had labelled me a few months ago as a 'Gatorade superstar with the heart the size of a half sucked hundreds and thousands' who would shrivel up in an Ironman, it was nice to prove that such a small heart can make it around an Ironman course ok ;-) </span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<span style="font-family: Verdana,sans-serif;">Across the line in 9:28:17 for 3rd place. </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggVoALEPQePrgCyhuOE5rMKkSPk4A_WUPwTHG8FsliaFsBdqCtyTHGjckASsMWsrIdJkUyJatWJ5g_-XskL8XEnc-fS2YrJYQvB4DLU0TaA0aMCnYZJ2D70Y2tLHS0vEn2flXqmIAelOo/s1600/20x30-CIGC1239.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggVoALEPQePrgCyhuOE5rMKkSPk4A_WUPwTHG8FsliaFsBdqCtyTHGjckASsMWsrIdJkUyJatWJ5g_-XskL8XEnc-fS2YrJYQvB4DLU0TaA0aMCnYZJ2D70Y2tLHS0vEn2flXqmIAelOo/s400/20x30-CIGC1239.jpeg" width="266" /></a></div>
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">The good news - that was enough to qualify for the Ironman World Championships in Hawaii! Turns out this year I am going to fulfill a longtime dream. What better timing could I have - I will be over there to see the Lance / Macca / Craig Alexander showdown. </span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<span style="font-family: Verdana,sans-serif;">A big thank-you to the following for your support, not only leading into this race but over the entire season: <a href="http://chaingang.com.au/home?subSiteId=1" target="_blank">Chaingang Performance Bikes</a>, <a href="http://www.mizuno.com.au/" target="_blank">Mizuno</a>, <a href="http://www.activestride.com/" target="_blank">Active Stride</a>, <a href="http://www.endura.com.au/" target="_blank">Endura</a>, <a href="http://www.reddogtriathlontraining.com/" target="_blank">Reddog Triathlon Training</a>, <a href="https://www.facebook.com/threegirlsskipping" target="_blank">Three Girls Skipping</a>, and <a href="http://www.yellowpages.com.au/qld/chelmer/dale-boase-massage-soft-tissue-therapy-12709549-listing.html" target="_blank">Dale Boase Massage and Soft Tissue Therapy</a>. Special thanks to my wife for her patience and massage skills, my mum, step-dad, sisters, brother-in-law (ish), niece, nephew, family and friends. Yes, even you Carlos Rubio. </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWiptRiHaI-85QQKfINvm5gGbIRvYJ-86M3B3nCygMXZ0O4onnjn_MltFo7P3-Mb_oUDHwAxBgbHbyHNlW-qqU8B4W3RCi1XcWwg3PMpcjBPHwg0FsQ1wKQIvhJK3fu59Z32qFVaLmEWE/s1600/IMG_2156.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWiptRiHaI-85QQKfINvm5gGbIRvYJ-86M3B3nCygMXZ0O4onnjn_MltFo7P3-Mb_oUDHwAxBgbHbyHNlW-qqU8B4W3RCi1XcWwg3PMpcjBPHwg0FsQ1wKQIvhJK3fu59Z32qFVaLmEWE/s400/IMG_2156.JPG" width="400" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXuBUdkzp3vS6JwUtdJA4hYgD3uh7ZNiegbxJUbjZPHfs6pJ6-Uy3A0Oks3VCb1KXVIKHmMF5OfuXcL3o_CJqVKdCrHreOrQS7PtSGXkHZbF4_J6kV_nADd2sUG1I4vmmSFxh0b_i1Zak/s1600/IMG_0842.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXuBUdkzp3vS6JwUtdJA4hYgD3uh7ZNiegbxJUbjZPHfs6pJ6-Uy3A0Oks3VCb1KXVIKHmMF5OfuXcL3o_CJqVKdCrHreOrQS7PtSGXkHZbF4_J6kV_nADd2sUG1I4vmmSFxh0b_i1Zak/s400/IMG_0842.JPG" width="400" /></a></div>
</div>
<br />
<span style="font-family: Verdana,sans-serif;">This is more for the family, I'm sure the rest of you will find it a bit boring. This is when the big announced was made and I knew I was really going to Hawaii!</span><br />
<br />
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/BreyCoatBmg" width="420"></iframe>
<span style="font-family: Verdana,sans-serif;"><br /></span></div>
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: Verdana,sans-serif;"> </span>
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/ieIrtyfO2ic" width="560"></iframe></div>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com1tag:blogger.com,1999:blog-5315278258128461705.post-52934584205524957292012-04-24T15:45:00.000+10:002012-04-24T15:45:11.314+10:00The Luke Harrop Memorial - a perfect 'book end' to the Gatorade Series<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;">On Sunday the 7-race QLD Gatorade Series arrived at its 'Grand Final' event on the Gold Coast - the Luke Harrop Memorial Triathlon. For many the race marked the end of the 2011/12 season with over 2200 triathletes taking part. For me it was one of those days you love racing - into transition while it was still dark, with the sun rising on the horizon to paint the sky brilliant oranges and blues. </span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIL27xAKNFOMpuYlAzDGt6s2y7SfQXGv-S8Brs2DnC4Fx1z3DALa4hJGzYx6ZSTVIlnLWZP0dnY-vRE43G_vfFcMhPP-cbgH3pnUyQv3GN6kropAkgYzZ50VZgbA0D7tjB7fitCQizRY8/s1600/IMG_0732.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIL27xAKNFOMpuYlAzDGt6s2y7SfQXGv-S8Brs2DnC4Fx1z3DALa4hJGzYx6ZSTVIlnLWZP0dnY-vRE43G_vfFcMhPP-cbgH3pnUyQv3GN6kropAkgYzZ50VZgbA0D7tjB7fitCQizRY8/s640/IMG_0732.JPG" width="640" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;">There is something about the fresh cool of the air on your skin, the clear skies and energy of a race that sets me alight and puts a smile on my face. </span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihyphenhyphenko3AfbGN_tIgiJUj1D0RNtb0DH8jwyUE8cCO83qsr3VO85smFf8VAOhWwc6SBYIuwHMUkyfprDrqrfG4EzHJDS5F3hwXg1SR_02uZmI3gAADunv-kSEmi7Gr-8LFPWjoHjcs2d240s/s1600/IMG_0753.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihyphenhyphenko3AfbGN_tIgiJUj1D0RNtb0DH8jwyUE8cCO83qsr3VO85smFf8VAOhWwc6SBYIuwHMUkyfprDrqrfG4EzHJDS5F3hwXg1SR_02uZmI3gAADunv-kSEmi7Gr-8LFPWjoHjcs2d240s/s640/IMG_0753.JPG" width="640" /></a></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<br /></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;">There was plenty of time to kick back and catch up with the 'triathlon brethren' that I've grown so fond of this season. Without a doubt a highlight of the past 6 months has been getting to know so many people who enjoy triathlons. I've got as much of a kick out of seeing the Brockman's, Mahony's, Boxes and Young's of this world work towards and achieve their goals as I have out of reaching my own. </span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;">With the pressure off (I kept telling myself that I haven't done any speed work so it's not as if you're going to go fast) I had a relaxed pre-race routine. Some chats, a 5 minute jog and some splashing in the water and before I knew it the 'purple caps' were about to start. I picked my line, tagged in behind the <a href="https://www.facebook.com/profile.php?id=709410173" style="color: red;" target="_blank">Superfish</a> (which lasted about 2 strokes before he took off into the distance) and got into my game plan - hard to the first buoy and lock in a bit of pain for the rest. "No pain, not working hard enough" was my mantra. The best swims I've had this year are those where I have intentionally reminded myself to swim hard. Out of the water in 12:19 (17th out of 111) tells me I did something alright (although it was still the second slowest in the overall top 10 - winter swimming here I come. Ughh). </span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;">With a focus on a quick transition, I found myself stuck running single file out onto the bike course - the fence barriers were pretty tight. A bit frustrating but not much you can do about it. Once on my trusty steed I was off and felt great from the get-go. The extra hours in the saddle preparing for Cairns came in handy and my bike computer afterwards told me I was averaging about 47khr for the 20k. Funny, while I race I don't really spend that much time looking at how fast I'm going or what my cadence is - yet in training I'm always aware of the figures. I guess the muscle memory of what you do in training (how fast you're spinning your legs, etc) kicks in during the race. </span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;">With transition time added on, my bike split was 31:48 (3rd fastest). The dark horse though was Ryan Emmerson with a 29:42!</span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;">Onto the run and the same mental checklist (the one I've grown familiar with after 9 races this season) - get the legs spinning quickly, run tall and high hips - and sure enough after about 500m the bike was a distant memory. With a sharp little rise that you go up and over (and back) twice, the ol' quads were pretty vocal. </span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfW62v-aGT5H9Rct3QXII7s1H6cWpHb6fGqAwHVfqxa7JTt_RnbBCiYZpl5fbRz9a63Fq8F6K_UGCCQ-uXVlw6MT2QnNmnWMOKdhW2ezRkdDqbBLu9FPvcXEj0q7bg08bPfBIH1-OgJpo/s1600/IMG_0755.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfW62v-aGT5H9Rct3QXII7s1H6cWpHb6fGqAwHVfqxa7JTt_RnbBCiYZpl5fbRz9a63Fq8F6K_UGCCQ-uXVlw6MT2QnNmnWMOKdhW2ezRkdDqbBLu9FPvcXEj0q7bg08bPfBIH1-OgJpo/s640/IMG_0755.JPG" width="480" /></a></div>
<br />
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;">Each time my mind told me to stop I reminded myself that this was it - the last lung-busting short-course speed-fest for the year. It'll all be over in T-minus 18 minutes and counting. Without knowing how far ahead the regulars were (we were split over 2 wave starts again with 2 minutes in between) I just knuckled down. Fellow Reddogian Isaac Box gave me a cheer of "you're only a minute 20 behind BD", designed to inspire me forward I'm sure but the voice inside my head was quick to retort with "he's lying, he's just trying to get you to run faster". Helpful, right? Ha! Pushing through to the end by promising myself that it'll all be over soon enough, I crossed the line with an 18:08 run (3rd in the category) and managed to snag the win by a few seconds. </span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;">A great race, well-run event and in the end a wonderful season. 4 wins and a fifth in the Gatorade Series gave me 2nd place overall in the series (BD had 2 wins and three second places - more consistent by 1 point!). I think it's more a case of age before beauty though... ;-)</span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6OX0QDQVxadD1kCl4WMi06gvk5Z2DYE_lM8zYPxALNjjH9OVz138-spmwrWWO9hrTPOhBc-ddF1dVh6eFAxgsbjroCiMaM_7RyL_sefffP0EosxEFpSM_jYN2oZmN7sV3c1RSmfjPQKQ/s1600/Luke+Harrop+-+BD+and+I.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6OX0QDQVxadD1kCl4WMi06gvk5Z2DYE_lM8zYPxALNjjH9OVz138-spmwrWWO9hrTPOhBc-ddF1dVh6eFAxgsbjroCiMaM_7RyL_sefffP0EosxEFpSM_jYN2oZmN7sV3c1RSmfjPQKQ/s640/Luke+Harrop+-+BD+and+I.jpg" width="640" /></a></div>
<br />
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<br /></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;">Hats off to everyone for such a fun few months! I'm actually a bit sad that this part of it is over. I've enjoyed the banter, the competition, the people I've met and the goals I've reached. Thanks to Mizuno, Chain Gang Performance Bikes, Active Stride, Reddog Triathlon Training, Endura and Scott Waters Psychology (I had to add that one in!) for the ongoing support, advice and great products.</span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;">I'd love to say it's time to put my feet up, drink some beer and eat lots of ice-cream, but another goal is calling my name. Ironman Cairns and it's allusive Kona slots is less than 6 weeks away. LESS THAN SIX WEEKS. Argh! So lots of training, new limits to reach physically and mentally, plenty of tears, stress, smiles, fun, lows and highs. And that is most likely just the next 2 days. </span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;">Have fun whatever this time of the year represents for you - if it's rest time, THEN REST! Spend time with your family and friends so you can start up again in a month or so feeling guilt free :-)</span></div>
<div style="font-family: Verdana,sans-serif; text-align: justify;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif; font-size: large;">Catch you on the road... </span></div>
<br />
<br />
<br />
<br />
<br />
<br />Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-15563254271706810292012-04-17T14:34:00.002+10:002012-04-17T14:45:05.598+10:00Mental fatigue - can someone massage my brain?<div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;">Are there self help groups for over-extended triathletes? If there is, I imagine it would go a bit like this... </span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;"><i>"My name is Scott and I am a triathlon addict".</i></span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;"><br />
</span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;">"Hi Scott". </span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;"><i>"My wife sent me here today because I drift off over dinner thinking about which power-meter to get, which sessions I've missed and planning where I can squeeze it in, what races are coming up, have I prepared everything for the morning's ride, have I done enough training, do I have any gels left, and wondering whether it will be a wetsuit swim at Luke Harrop". </i></span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;"><i><br />
</i></span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;"><i>"I also spend more time shaving my legs than she does, am passed out on the couch by 8:30pm, take up half of Saturday training, eat like a horse but go halves in the shopping costs, complain about niggles and strains, wake her up at 4:45am when my alarm goes off, and when I am asleep snore like a rhinoceros with a cold". </i></span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Crazy creatures us triathletes really! Ok, so I have no intention of giving up triathlons or finding a group of people to help wean me off my addiction. But I often find that towards the end of the season (like now) I tend to get caught up more in thoughts like these and feel drained, rather than pre-season when I am consumed more by the excitement and enthusiasm for the training and racing process. Over the years I have become more mindful of what's happening 'upstairs' (rather than the kangaroos that are loose up there) and can now recognise <b>triathlon mental fatigue</b>. </span></span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">It happens to us all, earlier for some than others, and what we do when it happens will have a big impact on our performance, satisfaction and life as a whole. There are 4 options that you can take:</span></span></div><ol><li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Leave - get away from it all for a while and do something non-triathlon.</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Stay at it but change some things that are in your control to add some fresh variety - new training group, try a <a href="http://chaingang.com.au/customPages/zone-5-training-centre?subSiteId=1" style="color: red;" target="_blank">Zone 5 windtrainer</a> session, get a new toy like a <a href="http://www.activestride.com/p-710-suunto-ambit-black-hr.aspx" style="color: red;" target="_blank">Suunto Ambit</a>, etc</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Stay, accept that you are feeling this way, and remind yourself of why you enjoy this sport - it is important for you to keep challenging yourself? do you value good health? do you like the competition? do you value being organised and structured in your training regime?</span></span></li>
<li><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Stay, do nothing, and make things worse by being ineffective and getting further into the hole - prepare for injuries, arguments, and bad attitudes if you take this option! </span></span></li>
</ol><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;">With Race 7 of the Gatorade Series (Luke Harrop Memorial) this weekend, option 1 can get scratched, and option 4 is unappealing. So I'm going with an option 2-3 combo. For example, on the weekend ONE HD screened the Sydney ITU race live so I set up my bike on the Windtrainer in the lounge room and spun away while I watched the likes of Erin Densham kick some butt! Something different that motivated me to knock out some time on the bike. </span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv2FT_GTLbh9W5gnMy_i-MT7x9swXP0klVZ9x130I1EPlWmu0ADHgkav6HCBt06hYco2KwVwpEQLeoXK4oq2P6PyKsdaikvJu8p6oJ2Z9zzFAkpj4knzKeD_gN2UmO-IS0kIG_1SGDwBo/s1600/Bike+in+front+of+Sydney+ITU.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv2FT_GTLbh9W5gnMy_i-MT7x9swXP0klVZ9x130I1EPlWmu0ADHgkav6HCBt06hYco2KwVwpEQLeoXK4oq2P6PyKsdaikvJu8p6oJ2Z9zzFAkpj4knzKeD_gN2UmO-IS0kIG_1SGDwBo/s640/Bike+in+front+of+Sydney+ITU.jpg" width="640" /></a></span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;"><br />
</span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;">I am also reminding myself of the importance of this race - it is a tribute to the value of life, the passion of age group racing and above all the importance of embracing each moment with family and friends. Luke Harrop sadly passed away 10 years ago as a result of a tragic traffic incident while on a morning warm-up ride. </span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;"><br />
</span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;">From the <a href="http://www.usmevents.com.au/Triathlon___Multi_Sport/Gatorade_Queensland_Tri_Series/Gold_Coast_Triathlon___Luke_Harrop_Memorial/Luke_Harrop_-_A_Life_Remembered.htm" style="color: red;" target="_blank">USM Events</a> website:</span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;"><br />
</span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;"><i>"While Luke was an elite athlete one of his great passions was age group competitors who he had a great affiliation with and heavily invested his time into helping. He just loved being amongst it all and why the Gold Coast Triathlon – Luke Harrop Memorial is such a fitting legacy to him". </i></span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;"><i>"His generosity, huge personality, forever smile and his strength of character is something that his friends still reminisce about often. He had the world at his feet at age 23, an engineering degree, Australian junior team member for triathlon and several sporting achievements under his belt and most importantly to him Cleo Bachelor of the Year finalist ... he was only just starting to show what potential he had"</i>, Russell, Rebecca and Loretta Harrop.</span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;">So I am looking forward to the weekend of racing and getting amongst it once more. I must admit, I am a little worried about whether or not I have the speed in the old legs as I have been doing a lot of longer, slower training in preparation for the Ironman race in Cairns. I may have to pack a tow-cord and attach it to someone's bike so they can pull me along!</span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;">Best of luck to everyone racing. I encourage you to take a moment to remember why you do triathlons, congratulate yourself on all of the hours of training you've logged in over the season, and embrace the day as a reminder of enjoying the moment rather than dwelling on yesterday or worrying about tomorrow. </span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;">See you out there :-)</span></div><div style="font-family: Verdana,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Verdana,sans-serif; text-align: justify;"><span style="font-size: large;">Scotty </span></div>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com1tag:blogger.com,1999:blog-5315278258128461705.post-86375190391155450162012-03-27T14:55:00.003+10:002012-03-27T15:09:36.698+10:00Mooloolaba wrap up<div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Forgive me for I have sinned... it has been 28 days since I last posted on this site. Man how time flies by sometimes. They say that happens with age (perhaps because dementia begins to settle in) but I prefer to think it's because I've been productively busy. Although 'productive' is in the eye of the beholder! I did manage to put in some good quality training in the lead up to one of my favourite races of the season - Mooloolaba. I love this event as the atmosphere is always alive, the crowds loud and the course tough. With one of the 'true' ocean swims, an almost guaranteed vicious headwind on the back 20k's of the ride and a run that takes you over a hill 3 times, it is a great test of character. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">After 3 solid races in the 4 weeks of February, I decide to give the traditional Mooloolaba lead-in race (Bribie) a miss and focus on getting myself reset mentally and physically. I hit every session on the plan in those weeks which gave me a stack of confidence over those last few days before the event. What didn't give me confidence was the news that the Sunshine Coast had flooded - yes <i>flooded</i> - on the Thursday beforehand. </span></div><div style="text-align: justify;"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinwjI9ewUo08YzfbQSrDwgt4sgHpGs0TN91EsWhC67R58xYtAfzPCwmwn-NYcIbZc9T9DSFEijWWkHTuG5F7vy10HXHzYvse10G_Xa2L4XatYs9hS_qFFBeRfBM1DgqncPKgtoS6bAgIA/s1600/Mooloolaba+rain+pre-race+Barry+Coles.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="476" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinwjI9ewUo08YzfbQSrDwgt4sgHpGs0TN91EsWhC67R58xYtAfzPCwmwn-NYcIbZc9T9DSFEijWWkHTuG5F7vy10HXHzYvse10G_Xa2L4XatYs9hS_qFFBeRfBM1DgqncPKgtoS6bAgIA/s640/Mooloolaba+rain+pre-race+Barry+Coles.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana,sans-serif;">Photo courtesy of Barry Coles</span></td></tr>
</tbody></table><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">That is the run course right there! Madness, right? Strangely though, news soon spread on Friday that everyone woke up to enough sunshine that the previous days deluge almost seemed like a dream.</span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNwP4ZBiVhcFXZvYOqcaw-BpcP9dORY_QUVdrLrBex12ijnXmQA3HNGLvlbY1gH0bqqHafqk27fUy_KWzNSzakh8vm9VJ9rfZ35-R8fWGOb0CWyf6npBrfdRL5mj4NffFi0G5OIM5dFSc/s1600/Mooloolaba+tri+-+beach+view+usmevents.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="476" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNwP4ZBiVhcFXZvYOqcaw-BpcP9dORY_QUVdrLrBex12ijnXmQA3HNGLvlbY1gH0bqqHafqk27fUy_KWzNSzakh8vm9VJ9rfZ35-R8fWGOb0CWyf6npBrfdRL5mj4NffFi0G5OIM5dFSc/s640/Mooloolaba+tri+-+beach+view+usmevents.jpg" width="640" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"> So onwards and upwards! While the rain provided a nice rhythmic beat to sleep to on Sunday morning, by the time we got out of the car at transition it had stopped and really never threatened to return. With a late start (8.27) we had time to set up in transition and head down to the beach to check out the first few waves of triathletes navigating the course. It looked easy enough, although the wind was picking up so the water was starting to get pretty choppy. While the nerves were doing their dance, the walk down to the south end of the beach was a good opportunity for us to get moving. Enough time for a solid warm up and next thing the horn went off and so did we! Steady enough out to the first buoy, keeping out of trouble and towards the front end of the bunch. Focusing on the basics I felt good and managed to navigate well enough to get out thinking I had swum 1500m (unlike other years where I'm sure I swam an extra 500m!). Disappointment soon set in though when I checked out my time - 26:28 - off the pace for what I was hoping for. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Not much you can do about it once it's done though, so let those thoughts come and go and focus on getting out onto the bike course quickly. After a strong ride here last year I knew this was where I could do some damage. I focused on getting out over the headland strong and before I knew it I was on the motorway and heading towards Noosa. With such a great opportunity on this course to stay aero I made sure I resisted the urge to sit up when I started to get a bit uncomfortable. With all the effort we put into training I knew that I could manage sore gluts and a bit of back ache for an hour. A few times I almost lost it when the wind gusted into my sides, and sadly two riders in front on me on the way back weren't so lucky as they blew into each other and then skidded like pancakes on the road. <a href="http://www.smiddyfundraising.com.au/adam_young_1" target="_blank">Ad Young</a> and I had to do some crazy manoeuvres (Adz did a Can Can* and I managed a Superman*) to escape trouble. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">I hit the turnaround in 28.30 minutes and knew I was in with a shot at a fast bike split. My good friend <i>the vicious headwind</i> was there to greet myself and everyone else and the inevitable grind back into town began. I love it though. What I don't love is the trains of people that seem to come together and drag each other home. I must say there did not seem to be as many peloton's this year as last year but there were still a few. Quite a nice feeling though pulling past them with a smile on my face and a 'toot toot' fist pumping movement of my arm. Nothing like a bit of humour to put a smile on your face and distract from the pain. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Back onto the Esplanade and the crowd was great - it's exciting weaving back in front of the cafes and hearing everyone cheering and clapping. I even managed a ride-by high-five of my niece and nephew. Bike racked and happy with my effort (1:02:23 and fastest in my AG). I've said it before and I'll say it again - the Argon 18 E-114 is a beast!</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">I slipped my Mizuno Ronin's on as fast as I could manage and I was off onto the course. With the slow swim a distant memory I was feeling great and was ready to eat up the run. Again, last year I posted my fastest 10k of the year on this course so I was brimming with confidence that I could hit it hard. I find the first k or so up the hill for the first time is easy enough as there are people lining the sidelines cheering you on as a distraction. Plus the Reddog Triathlon Training tent is a little way up the hill so there is no way you can run slow past there! I'd cope it for weeks otherwise. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuVcAehXeZ6smsr2BitSp2PROoIw7P_S09RsaRaLIniUmgU0phmJMCVZTRa2QP-tgV9npFCYw54sLTD7RoLqDLeWXBrTDnOznpzBTTAndWQla1G-PU8MVJk-vUpWsV1v-s6mDJKluBfns/s1600/Mooloolaba+tri+-+running+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuVcAehXeZ6smsr2BitSp2PROoIw7P_S09RsaRaLIniUmgU0phmJMCVZTRa2QP-tgV9npFCYw54sLTD7RoLqDLeWXBrTDnOznpzBTTAndWQla1G-PU8MVJk-vUpWsV1v-s6mDJKluBfns/s640/Mooloolaba+tri+-+running+2.jpg" width="476" /></a></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">The first part of the run I focused on running tall, fast leg speed on the downhill and light feet. These few things after a hard ride in a tucked position seem to 'un-bunch' my hips. I noticed a few of the guys in my AG at the turnarounds and knowing they had started 8 minutes ahead (they were the first wave in our category) and with a bit of math decided they were about 40 seconds in front. Bugger. After nearly getting blown over at the turnaround for the first time I just focused on picking a fast runner in front and trying to catch them, then repeating. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">With 3k to go I checked my watch and thought 'I'm in with a shot at cracking 2.05!' so went for it. Sure there was still one more up and over the hill to go, so I tried not to look up the hill too far as I knew that would be pretty demoralising seeing the peak so far away! I killed it down the hill and tried to 'not think' about anything. Drowning out my thoughts in black. Or was I about to pass out? </span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFejtzPYf5G0GWoXnZN-j16oplpk9t316Ji_pg21nXf_5FDJHFrKvGOn3addzzx-s6ArsdiGhlZK5RjdtVBoQYRvln3JgA_8D9bueZFB0nKuGMYzujhHekpUkklviGWgtUvmyWoyN5GCg/s1600/Mooloolaba+tri+-+running+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFejtzPYf5G0GWoXnZN-j16oplpk9t316Ji_pg21nXf_5FDJHFrKvGOn3addzzx-s6ArsdiGhlZK5RjdtVBoQYRvln3JgA_8D9bueZFB0nKuGMYzujhHekpUkklviGWgtUvmyWoyN5GCg/s640/Mooloolaba+tri+-+running+3.jpg" width="336" /> </a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Either way I could see the finish line about 150m to go and heard my wonderful cheer squad on the side. A glance at my watch and I saw it tick past 2.05. Bugger again. I still kept the pressure on and crossed the line feeling like I had put everything I could into the run (36:24 and 4th fastest in my AG). Total time was 2:05:16 and tied for 7th. A massive PB here and the fastest Olympic distance race I've ever had. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">A great weekend all around. I got to see my wife finish her first race in over two years, which was a massive personal accomplishment and true display of her spirit to overcome the odds. I couldn't be prouder. I also got to spend some time with my wonderful family who spoilt me rotten (I'm still eating the food I was sent home with!). Thanks to those guys and Peter, Donna, Scalpy, Darren and Jane for being there. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Thanks also to the great team of professionals that have supported me all season: <a href="http://chaingang.com.au/home?subSiteId=1" target="_blank">Chain Gang Performance Bikes</a>, <a href="http://www.mizuno.com.au/" target="_blank">Mizuno</a>, <a href="http://www.activestride.com/" target="_blank">Active Stride</a>, <a href="http://www.endura.com.au/" target="_blank">Endura</a> and <a href="http://www.reddogtriathlontraining.com/" target="_blank">Reddog Triathlon Training</a>. What a blast we've had! </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">While this was originally the last hurrah for the season, with Challenge Cairns turning into Ironman Cairns (and 40 Kona slots up for grabs) I sneakily got myself a little drunk to let down my guard and then entered. So a few days off and then training commences again. Maybe I'll take some time off in June... 2015 ;-)</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX2wtioW1og4b5yF_zI40Euh_inBRULu81fDGaYY0BvocarYfSm3d4mbQEuEDsqTux1W1AbleLoNG9na1oB1A7Xn2sffrVXeYZcqn-Y_ZZQMMTD4__wsltpmixw_dNGrIu9KsF4to6SQ0/s1600/Ironman+Cairns+Logo.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="380" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX2wtioW1og4b5yF_zI40Euh_inBRULu81fDGaYY0BvocarYfSm3d4mbQEuEDsqTux1W1AbleLoNG9na1oB1A7Xn2sffrVXeYZcqn-Y_ZZQMMTD4__wsltpmixw_dNGrIu9KsF4to6SQ0/s640/Ironman+Cairns+Logo.gif" width="640" /></a></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">* moves may or may not have happened outside of our minds</span></div>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com1tag:blogger.com,1999:blog-5315278258128461705.post-38412415365367373172012-02-28T10:58:00.004+10:002012-03-27T13:55:36.166+10:00Race 6 - Raby Bay Derby Day<div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Race 6 of the QLD Gatorade Series had triathletes and supporters heading out to Raby Bay. With a fair amount of rain over the two days prior I wasn't sure what to expect from the weather gods - turns out we had sunshine and comfortable racing conditions for the most part which added to the upbeat atmosphere of the day. </span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQpykOOgBnHghGnXhfSpl-IHLPxzBt_LtuWJ5zaTOv7rUCPs1XYv0idYIGxFgMEDX7ll4QdfOVtIr3KQ4djKCvOHpNvltmvr4ICMXSWsFet_-jasIh7KzeG3zx2PA-WjkI4-F53Ib8iZs/s1600/Raby+Bay+-+pre+race+with+Lance.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQpykOOgBnHghGnXhfSpl-IHLPxzBt_LtuWJ5zaTOv7rUCPs1XYv0idYIGxFgMEDX7ll4QdfOVtIr3KQ4djKCvOHpNvltmvr4ICMXSWsFet_-jasIh7KzeG3zx2PA-WjkI4-F53Ib8iZs/s400/Raby+Bay+-+pre+race+with+Lance.jpg" width="400" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">While my late wave start meant I had 2 hours to get through before jumping in the water it did give me an opportunity to watch the open guys and gals rip up the run course. Emma Jackson was there and she looked the goods; perfect timing for her with the Olympic selections coming up. On the male side guys like Jesse Featonby and Mitch Kealey were running the 4k's in around 12:20, which is about 3:05 min/k pace! </span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg24u8Zca55mE4TKFaIiiAQy5pHt6DDQ_A4tXfGyxtGcMB-u4Z5AySKyCqN9jCAbasOTDClRYxrNAFz-CxqAsx_44F6tpafiwc_7rZDVZx_G51GTdWgD6lJyby1IdfreQ5KXzTc1Zn-Kos/s1600/Raby+Bay+-+swim+start.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg24u8Zca55mE4TKFaIiiAQy5pHt6DDQ_A4tXfGyxtGcMB-u4Z5AySKyCqN9jCAbasOTDClRYxrNAFz-CxqAsx_44F6tpafiwc_7rZDVZx_G51GTdWgD6lJyby1IdfreQ5KXzTc1Zn-Kos/s400/Raby+Bay+-+swim+start.jpg" width="300" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"> After a light jog warm up, some stretching to loosen up the shoulders and a gas-bag on the pontoon with some <a href="http://www.reddogtriathlontraining.com/" target="_blank">Reddoggies</a>, it was time to jump in. 91 people in my wave made for a tight squeeze in the deep water start between the two buoys. I positioned myself at the front and saw the usual players bobbing around. When the horn went off the calm water around me turned into a white-wash filled with arms and legs and the first 50m or so was chaos. With Josh Santacaterina (Superfish), Christopher Mason and Shannon Johanson (Yo-Yo) blitzing us all I was left trying to minimize the impending time-deficit. The dreaded 'panic gremlin' crept in before the turnaround, which was frustrating because I was in a good rhythm. You'd think the time spent in the pool breathing out under water and in above water would have the whole process sorted! It left me taking some exaggerated strokes so I could turn my head further around to get some oxygen in. As I did it I could sense I was losing places as sky-blue caps cruised past me. </span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVzOq9fJky5XLFpCYZmoO-UoC7u7_6N-y26w4Ut_JcfE-dAEfsVx5ylULTfxZZxVZq_d0Rj6gS1s1Qkv7ae76FX3EsLxuVk_JZK4bUUBe8dnMsunroJdRuW7Dfmmixql-Ls9cJxm-0fq4/s1600/Raby+Bay+-+swim.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVzOq9fJky5XLFpCYZmoO-UoC7u7_6N-y26w4Ut_JcfE-dAEfsVx5ylULTfxZZxVZq_d0Rj6gS1s1Qkv7ae76FX3EsLxuVk_JZK4bUUBe8dnMsunroJdRuW7Dfmmixql-Ls9cJxm-0fq4/s400/Raby+Bay+-+swim.jpg" width="400" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">I realised I was spending too much time 'in my head' worrying about all of this so refocused on thinking about one thing - long stroke and catch feeling the pressure on my hand and forearm. This seemed to work and coming around the turnaround back towards transition I started moving back up through the pack. 13th out of the water. Playing catch up again. Not an uncommon place to be this season, and at least I've had less time to regain than previous years. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">The bike course at Raby Bay keeps you pretty honest - heading out the the turnaround means making your way up a steady incline that is cheeky enough to burn into your legs (especially since you do it 3 times). Not feeling confident about my swim I set out to bridge the gap as quickly as possible. I know at Caloundra I set up my day with a strong bike leg so was hoping to do the same here. Easier said than done though, this time not picking up the top guys until the back half of lap 2. I had 'burnt a few matches' in the process and my legs were preparing their mutiny if I kept it up. </span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlTNmkJtuX5Hsm1_5151gqkdcmcSW9DB-qUZiALGNoi6l4TAAmj2j0amn1QAw059PrZZIcdPNzryXtancnksw_deQeHxxmFPA3MXOoT7MCCZjjJveA6Z_cN9aUybyLABxYe-J5oTPKCGA/s1600/Raby+Bay+-+on+the+bike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlTNmkJtuX5Hsm1_5151gqkdcmcSW9DB-qUZiALGNoi6l4TAAmj2j0amn1QAw059PrZZIcdPNzryXtancnksw_deQeHxxmFPA3MXOoT7MCCZjjJveA6Z_cN9aUybyLABxYe-J5oTPKCGA/s400/Raby+Bay+-+on+the+bike.jpg" width="400" /></a></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">With 1 lap to go I decided the cost of trying to drop the guys was too high for the few seconds I was likely to gain. If we were going to get off the bike together I wanted my legs to be as fresh as possible. So I kept the pace consistent without trying to melt my wheels off on the asphalt. In the end I had about 9 seconds on Brad Dalrymple (BD) and Ricardo Barbosa (the Portuguese Maestro) heading out of T2 onto the run (fastest bike split for our category). </span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMer-E4GCvoCfnICLi6d43CtC793lW3XZ7TRBVjbPRo9H5ZmoYYduc6JcP6OclIwOXm8cEfW7sl3Cs9mpqw0Py2M9bSqL8rXp2oVIWXbcOaGZvCYPk75wO_wnACw01MvntfkCVKpEbFME/s1600/Raby+Bay+-+out+of+transition+onto+the+run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMer-E4GCvoCfnICLi6d43CtC793lW3XZ7TRBVjbPRo9H5ZmoYYduc6JcP6OclIwOXm8cEfW7sl3Cs9mpqw0Py2M9bSqL8rXp2oVIWXbcOaGZvCYPk75wO_wnACw01MvntfkCVKpEbFME/s400/Raby+Bay+-+out+of+transition+onto+the+run.jpg" width="400" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">It's was a new feeling knowing that the boys were hot on my heels. In the other races in the series whoever has gotten off the bike first has had a good 30 or so seconds on the chase pack. This time we were all together. Fitting really considering how close it has been all season. Time for some 'on the fly race strategy'! </span><span style="font-family: Verdana,sans-serif;">A glance over my shoulder confirmed my dread - BD and Ricardo were about 20m back and working a good chase. </span><span style="font-family: Verdana,sans-serif;">I locked in a steady pace that I was what I thought solid but not at my limit. If this was going to turn into a running race then make them work to catch me while conserving my energy (as best you can while running a hard 4k!). </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">BD had sensed that my legs were about to fall off and had caught me by the first turnaround. He was looking strong so I just did my best caravan impersonation and locked on behind him. I remember thinking "This is awesome! Shoulder to shoulder with BD!" Don't get me wrong - it was hurting! But it felt like a real race and test of willpower. We stayed stride for stride for most of the run, swapping the lead but never really getting too far away from each other. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1IR2-5lHv_dZnjk1ApijmkT455yhUnGDXTAVHgNGVILC-uwubgZs6oVekOhf_DhowYcvhAjE8dz6NV_35UEENEpSn_gQdLxz_2ZTPP75mKnXVeLS-G-80xLcK4J76YczUWEtk-Lc5zkU/s1600/Raby+Bay+-+shoulder+to+shoulder+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1IR2-5lHv_dZnjk1ApijmkT455yhUnGDXTAVHgNGVILC-uwubgZs6oVekOhf_DhowYcvhAjE8dz6NV_35UEENEpSn_gQdLxz_2ZTPP75mKnXVeLS-G-80xLcK4J76YczUWEtk-Lc5zkU/s400/Raby+Bay+-+shoulder+to+shoulder+2.jpg" width="400" /></a></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Heading out onto the second lap and BD took the lead and seemed to put the pedal down. I was getting further and further into the 'hurt locker' and wasn't even game to grab a cup of water from the aid station to throw over my head for fear of being dropped. Almost at the last turnaround and I was starting to get that horrible lactic acid feeling in my stomach from the pace, and I was thinking "Nnnnooooooo!!!! If I feel like this now how am I going to handle a sprint finish? I already want to throw up!". I tried to block out all of these thoughts and just focus on sticking with BD. If I could just not think about it for another 3 minutes then it would all be over. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">I think at some point I envisaged a sprint finish over the last 20m and was so nervous about how that was going to feel that some strange logic in my head said "Get it over and done with - go now!". So with a few hundred meters to go I just went for it. I wasn't game to turnaround as BD had been running so strongly that I thought for sure he was ready to kick as well. I kept thinking that I had done 400m hard efforts at the track on Tuesday so surely I could do it here. As I turned the last corner with the finish in sight I snuck a peek around my shoulder and BD wasn't there - man what a great feeling! Over the finish line in first place, in what I think would be one of the most exciting races and battles I have been involved in (second fastest run split for our category). </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzUl4wv1SHg0Yzzc38qm9ef0EZHV-ojXzAvc_X9fXZN8q5EjUhGLaK861x4YqkDYN9Ue3QMHg0bjchJIlh7KgHdVOEdgNZK_Y3El8GGO_fibkKjKq2ofaGFk663Gq-1QmSxLr5E08faMA/s1600/Raby+Bay+-+pulling+away+on+the+run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzUl4wv1SHg0Yzzc38qm9ef0EZHV-ojXzAvc_X9fXZN8q5EjUhGLaK861x4YqkDYN9Ue3QMHg0bjchJIlh7KgHdVOEdgNZK_Y3El8GGO_fibkKjKq2ofaGFk663Gq-1QmSxLr5E08faMA/s400/Raby+Bay+-+pulling+away+on+the+run.jpg" width="300" /></a></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Full credit to BD; he is a great competitor and without a doubt makes me push harder in these races than I think I would without him putting the pressure on. He is so consistent that I think he deserves the series leader jersey that he will most likely get after Race 7. Today's battle left us as the <b>fastest two Age Group competitors</b> on the day. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf-QCI6JaWRpB7pWozrmeUysOr4sHCR3opY7VaH1kyQfZsNHLfpjby6aQcaGL6DhyqghNRNRHxUFUaAF-UPIjn6YZZXkkOfngvwzChNmKGQ877aMNJ8yjD2q4XyOt9RoRBBkyoSe5yCrQ/s1600/Raby+Bay+-+finish+top+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf-QCI6JaWRpB7pWozrmeUysOr4sHCR3opY7VaH1kyQfZsNHLfpjby6aQcaGL6DhyqghNRNRHxUFUaAF-UPIjn6YZZXkkOfngvwzChNmKGQ877aMNJ8yjD2q4XyOt9RoRBBkyoSe5yCrQ/s400/Raby+Bay+-+finish+top+3.jpg" width="266" /></a></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Top marks to USM Events again. The event was seamless from a competitors point of view. Also, thanks to <a href="http://www.reddogtriathlontraining.com/" target="_blank">Trent @ Reddog</a> for getting the balance between Mooloolaba prep and 'taper' spot on; to <a href="http://chaingang.com.au/home?subSiteId=1" target="_blank">ChainGang</a> for a race-ready speed machine in the Argon E-114; to Nick from Endura for nutrition advice and <a href="http://www.activestride.com/" target="_blank">Active Stride</a> / Mizuno for their support this season. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Special thanks to Scott Brockman (and Pete Ledwidge) for taking the time to snap some photos of the day - a boring blog without some happy snaps ;-) </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span><br />
<span style="font-family: Verdana,sans-serif;">Also, shout-out to my mum and Craig for making the time to come and check it all out - you guys brought me home over the last 2k!<br />
</span><br />
<span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Next stop, maybe Bribie in a few weeks and then Mooloolaba. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Enjoy your training guys and gals and best of luck in your next race. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">'Muddy' Waters</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoPdU1TJdXkDhv9T1sPirsduOTuwPQkjL0HeMSXNgMC_WSK-y1qaFzGLh3TTZTnPDPksJiuE3wIi4bhZaDr4u02Pxrde_NcsHEZfCQRTlmsGgpDoph9wi5U8w10scfAmKMlYN2Jly48b8/s1600/Mizuno+Blue+2012.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoPdU1TJdXkDhv9T1sPirsduOTuwPQkjL0HeMSXNgMC_WSK-y1qaFzGLh3TTZTnPDPksJiuE3wIi4bhZaDr4u02Pxrde_NcsHEZfCQRTlmsGgpDoph9wi5U8w10scfAmKMlYN2Jly48b8/s400/Mizuno+Blue+2012.png" width="400" /></a></div></div>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-23895041160331268822012-02-22T17:21:00.001+10:002012-03-27T13:59:06.637+10:00The pointy end - tastes a bit like banana bread.<div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Three quarters of the way through the triathlon-hogging month of February (a race every weekend) and you'd think that motivation levels would start to dwindle, the body would start to rebel and the bank balance would start to fade. Okay, so the last one is probably true as traveling to Falls Creek wasn't paid for with smiles (although <a href="http://www.smiddyfundraising.com.au/adam_young_1" target="_blank">Adam Young</a> did try his luck a few times with the cyclist staying the floor above us, using his smile as his commodity). In terms of motivation though, three weeks into the month and I think the opposite is true: I can't get enough of it.</span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Apparently I'm not the only one if this morning's ride with some of the big-guns from <a href="http://www.reddogtriathlontraining.com/" target="_blank">Reddog Triathlon Training</a> is anything to go by - a Samford to Sandgate loop from the Valley pool reminded me that some guys legs speak louder than words. Rolling hills were the order of the day and we got plenty of them to keep us all honest. Everyone seemed to keep smiling though; maybe they thought they could use their delirious grin to purchase big chunks of oxygen? </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">It's funny when you stop and think about it all. Today we met at the pool at 0445, which meant I was up at 4am. No daylight outside. Eyes falling out of our heads until the caffeine kicks in. Then apparently trying to make our legs fall off by pushing them up over hills and along the flats at a pace that leaves your tongue lolling out of your mouth and the sense that not just your muscles but your bones are on fire. From the outside looking in some might think we had refused to disclose the whereabouts of the hidden gold and were thus being tortured in an attempt to make us talk. Yet a triathlete will grin from ear to ear and think that 100k before 8am is paradise. How can you not get caught up in this addictive lifestyle?</span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">So 4 days out from Race 6 of the Gatorade Series at Raby Bay (another <i>supersprint</i> format over 400/15/4) and I'm getting ready to rumble. With Mooloolaba in a little less than 5 weeks I have logged some long aerobic kilometers since Falls Creek so right now I'm tired. Not out-all-night-dancing-on-tables tired but that 'I'm gonna sleep like a log and wake-up-in-the-same-position-I-laid-down-in' tired. I've got one more big session in the morning (a run off the bike that will give me enough time to listen to a couple of Hamish & Andy podcasts) then ease it off a bit leading into the weekend. A run with a few efforts on Friday morning, the same but on the bike on Saturday and BOOM. Showtime. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">It is the pointy end of the Gatorade series, with only 2 races to go. Time to put into practice all of the hard work you have logged over the past 6+ months (or 6 days if you've entered on a whim). Being so close to the end of the season I thought it's time to share my secret to racing. My 'Samson's hair' so to speak. Banana bread (best hairless though so don't let the analogy confuse you). </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjSsIFBUMo9f8RTEISXOQX88WBxQ6HZ8piw0T8idubDpglvgGvn3bJbgs0eB6cZGR4jNVRpsEeWx8fPc9uGm9AJkkQWwfRKA_txcpn7r8T_xQrPouIxrqKDZ5HcaNLyLyh-IACbl9v3W0/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjSsIFBUMo9f8RTEISXOQX88WBxQ6HZ8piw0T8idubDpglvgGvn3bJbgs0eB6cZGR4jNVRpsEeWx8fPc9uGm9AJkkQWwfRKA_txcpn7r8T_xQrPouIxrqKDZ5HcaNLyLyh-IACbl9v3W0/s400/photo.JPG" width="400" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Okay so maybe it's not <i>the</i> secret to racing, but who can resist good banana bread? After enjoying a homemade loaf at Falls Creek I thought I'd give it a go. Actually I've given it three goes because it is really easy and I can't get enough of it. I even took some in a zip-lock bag on a ride the other day. Now all I need is a thermos instead of a water bottle and I'll be set - coffee and cake on the go. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Good luck to everyone on Sunday. Even though it's a shorter race Brisvegas has turned on the sauna this week so be sure to get some Endura hydration into you on Saturday. Also, after my escapades at Falls I suggest practicing <b>hot tip #323</b>: check your bike for any mechanical issues (ideally get a store like <a href="http://www.chaingang.com.au/home?subSiteId=1" target="_blank">Chain Gang</a> to do a pre-race tune-up). Ensure everything is tight that should be tight (still talking about the bike) and that you're breaks are not rubbing. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">See you there - if I have a big smile and you are working at the coffee van then it's possible I am trying to purchase a cup using my grin. If it doesn't work and I realize that it's turned into an awkward moment I will fish out some money from my wallet. </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2RAz8i7_x5fYp5Kqpd7mc1mNqO8jTF7qzU3CHbPuu8lifsFrLHsQd1T0fioLGWlkEkB217vn30EIigWgGJx7JVdlsx_hm_J5c6xJ_wZrbN9fj26ZDlAk7Ymz6XlvMV4iO8xLgHWOMujU/s1600/Endura+Sports+Nutrition+Logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="84" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2RAz8i7_x5fYp5Kqpd7mc1mNqO8jTF7qzU3CHbPuu8lifsFrLHsQd1T0fioLGWlkEkB217vn30EIigWgGJx7JVdlsx_hm_J5c6xJ_wZrbN9fj26ZDlAk7Ymz6XlvMV4iO8xLgHWOMujU/s320/Endura+Sports+Nutrition+Logo.jpg" width="320" /></a></div></div>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-42272589281955148972012-02-16T10:25:00.000+10:002012-02-16T10:25:56.296+10:00Falls Creek - Supersprint video<div style="font-family: Verdana,sans-serif; text-align: justify;">What a great touch to a well-run event - a free video of the day! Check out the classy mount and dismount... not! I had no faith that my numb feet would go where I wanted them to so slowed it right down. Better than falling off... right?</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/C2Dl14Js0v8" width="560"></iframe></div>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-42349891540209386332012-02-15T06:14:00.003+10:002012-03-27T13:58:18.144+10:00Falls Creek takes no prisoners!<div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">The National Long Course Championships (2k/80k/20k) were held at Falls Creek on Saturday just passed. The journey itself began at 3:30am two days before that as I headed to the airport with Adz - never before has an airport coffee tasted so good! Onto a 2 hour flight to Melbourne, then we picked up the hire car (which was upgraded to an Audi A6 - BOOM!) and 6 hours later we rolled into Falls Creek. Granted Adz took me on the scenic route over Mt Hotham to show me one of the climbs he had done at a training week earlier in the year. </span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgmCstc36l9_jKqrFVJjTr6RhfpSG4MIRJFjM6re25exIMhU-R_yneB_YmJpDP3XzMSc9DCv_cTkI6akyACsVMUB3jL_ogpgfLIx66UOxO4XgufRl5qPJNyVppaWkolwwWCXcJTD0cTnQ/s1600/IMG_0588.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgmCstc36l9_jKqrFVJjTr6RhfpSG4MIRJFjM6re25exIMhU-R_yneB_YmJpDP3XzMSc9DCv_cTkI6akyACsVMUB3jL_ogpgfLIx66UOxO4XgufRl5qPJNyVppaWkolwwWCXcJTD0cTnQ/s400/IMG_0588.JPG" width="400" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/5i72UskBwFc" width="560"></iframe></div><div style="text-align: justify;"><div style="text-align: center;"><br />
</div><span style="font-family: Verdana,sans-serif;">Absolute madness is all I can say! As I stepped out of the car it was quickly apparent that this is a special part of the world. 360 degree views all around with mountainous ranges that reminded me of the canyons and wrinkles of a brain. A very big brain. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVghSCnx7RZOKsDtrStxG4hos5eXURo92R30DHFOznfzB1S2GYmeVYF3Sck-EcZAWT5_fNFl2BSYvJjwLeea6kJcMFkXnyHVLkfLtJ2gSYj-68CHSrZtjfRHAJvHSnZibIsWnDtrxt7Y8/s1600/IMG_0611.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVghSCnx7RZOKsDtrStxG4hos5eXURo92R30DHFOznfzB1S2GYmeVYF3Sck-EcZAWT5_fNFl2BSYvJjwLeea6kJcMFkXnyHVLkfLtJ2gSYj-68CHSrZtjfRHAJvHSnZibIsWnDtrxt7Y8/s400/IMG_0611.JPG" width="400" /></a></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">We motivated ourselves to head out for a brief trot on the aquaduct trail to stretch out our legs. We quickly noticed a panting sound coming from both of us - odd, since we were moving at a very easy pace. Altitude anyone? Ha! Where's the oxygen? This was going to be fun. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">On Friday we took the bikes out over the course (a 3-lap course) to suss it all out and to make sure the bikes were alright after the flight. I'm glad we did as it gave me an opportunity to think about what gearing would be best for the various climbs - the toughest of which was just after the turnaround point coming back in. About 1500m of 'up'. Not a killer gradient but enough to hurt. Again, it was absolutely stunning scenery all around, like being on top of the world. </span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg14WEj5UT4ggLHMZX5dS271aK6Ai3JGYjp2aN_1Wz5EExCMwWzTrvwqXc8MS5a67v_CGdzr2JvJlBtDia6LyOTQDHnSF9dUCW29oAkYFcvg51rZF4tqesfTBrS3H5wqquNU_bkd-gzwE4/s1600/Picture+1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="162" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg14WEj5UT4ggLHMZX5dS271aK6Ai3JGYjp2aN_1Wz5EExCMwWzTrvwqXc8MS5a67v_CGdzr2JvJlBtDia6LyOTQDHnSF9dUCW29oAkYFcvg51rZF4tqesfTBrS3H5wqquNU_bkd-gzwE4/s400/Picture+1.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana,sans-serif;">The elevation profile from my Garmin post-race</span></td></tr>
</tbody></table></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"></div><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0c7homfsI6ibbyb4KRtZGNiuw8cee9yTvlSwZQ7tgUybtd7_0Cej4tHTzezOts9YlsiFOtdMknG1G2Moxdm92AlnnGPVRUbGefzKWt03OQVxbJkabcc7xyrA_aCvEEmlhWSY2bYY38XQ/s1600/IMG_0625.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0c7homfsI6ibbyb4KRtZGNiuw8cee9yTvlSwZQ7tgUybtd7_0Cej4tHTzezOts9YlsiFOtdMknG1G2Moxdm92AlnnGPVRUbGefzKWt03OQVxbJkabcc7xyrA_aCvEEmlhWSY2bYY38XQ/s400/IMG_0625.JPG" width="400" /></a></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"></span><br />
<span style="font-family: Verdana,sans-serif;"> </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Staying with 3 other guys who were all racing, the conversations almost always came back to this - geez it's going to be cold! The temp was sitting around 8-9 degrees with the same predicted for race day. 14C water. I ended up convincing myself that it was EXCITING to be racing in such conditions and that it would be my advantage to embrace it while others shuddered at the thought. It reminded me of something that Jonathan Brownlee had said...</span></div><blockquote class="tr_bq"><div style="text-align: justify;"><i><span style="font-family: Verdana,sans-serif;">"Thought I was cold cycling this evening...I then took a drink and realised my drink wasn't frozen...told myself to man up!"</span></i></div></blockquote><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Hats off to the Supersprint team that ran the event. With such quickly changing weather conditions they gave competitors regular updates and juggled the start time to fit the forecast (the race was pulled forward by 75 minutes to make the most of sunny conditions in the morning and to avoid the predicted afternoon storm). </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Surprisingly I had a great sleep the night before and was up at 5am to get some food into my belly. Then (for the first time ever) as we were so close to transition I went back to bed for another 40 minutes shut-eye! I must have been relaxed because I dosed off quickly and was able to jump out of bed feeling fresh at 6am. On the bikes and we rode the 2k's to transition. A good warm-up on a cold morning (6C) and smiles on our faces to see clear skies and the dull orange glow of the sun about to rise. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihQk0QXe5-mPZ2AL8XRHWuzvwIvQLTarb9XO7SZFmb5r9p64SnSEqbOKDp7chzY7eMG7C-icgK47kE6t0uScjXci3cRJs8qiG6UTPBnR7taanNhkwFe7aKz18h80JheVkE970mhL2PALk/s1600/Falls+Creek+-+lake+Joe+Gambles.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihQk0QXe5-mPZ2AL8XRHWuzvwIvQLTarb9XO7SZFmb5r9p64SnSEqbOKDp7chzY7eMG7C-icgK47kE6t0uScjXci3cRJs8qiG6UTPBnR7taanNhkwFe7aKz18h80JheVkE970mhL2PALk/s400/Falls+Creek+-+lake+Joe+Gambles.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana,sans-serif;">Photo courtesy of Joe Gambles</span></td></tr>
</tbody></table><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">A bit more care in transition than usual, given the plan to wear gloves, arm warmers and a vest on the bike. Then before I knew it the wetsuit was on and we were walking down to the lake. With no shoes on it didn't take long for our feet to go numb on the cold grass. Good thing I think as it meant the cold water had less impact! Having raced at Wivenhoe last year with water temps below 19C I had a bit of an idea of what to expect - a sudden shock to the system as my face met the water, gasps for air and panic. I decided to get this out of the way when the pros started (which gave me 3 minutes until my wave). After a forced few surges and an inconspicuous number one in the wetsuit, I figured there wasn't much more I could do to warm up. </span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5jzWvkPP1zLCD3h5uJaaR7aH8Z1qgSJHq7xSw4ivHO3gXOFo21A4mRgExHSVQVQNMmxnEsKAqSJUHjpxV67BlqRKXBu56uoqeL3t7ay4evqi8ueMDuRMRE_n6hV6I7Gdnqb1MyKRqT1k/s1600/Falls+Creek+swim+start.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5jzWvkPP1zLCD3h5uJaaR7aH8Z1qgSJHq7xSw4ivHO3gXOFo21A4mRgExHSVQVQNMmxnEsKAqSJUHjpxV67BlqRKXBu56uoqeL3t7ay4evqi8ueMDuRMRE_n6hV6I7Gdnqb1MyKRqT1k/s400/Falls+Creek+swim+start.jpg" width="400" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">The swim felt like a balancing act for 30-odd minutes - I tried to relax into my stroke and think about technique, which worked for the most part. BUT it didn't take much to throw me off and have the cold-water panic try to sneak back in. Water kicked into my mouth, even someone brushing up against me, seemed to be enough to break the rhythm. It was like my brain was looking for reasons to get out of the cold! You can't blame it really, it is its job to keep me alive. In the end I think my brain gave up and conceded that I am just mad, as I started to relax and successfully sighted my way around the course. Up onto the shore and the focus was then on getting some blood into the ol' legs as I pounded my way up the rise and into transition. (34:49 - 11th). </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">T1 was tough. I toweled myself off and spent what felt like 10 minutes getting my left arm warmer on - stupid numb fingers! "I want to get on the course - come on come on LETS GO!" 2:55 later and I was out the door and on the bike. It took me 500m to realise I had forgotten to put on my gloves. Duh! Lucky Di2 doesn't take much dexterity. The shoe toe covers from <a href="http://chaingang.com.au/home?subSiteId=1" target="_blank">Chain Gang</a> worked a treat and overall I'd have to say I was comfortable and not too cold on the bike (even when the clouds came over and blocked the sun after the first lap!). </span></div><div style="text-align: justify;"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEhs-f0fprg9BtutfHqbN_f1gcF5a0Ab_zrJOAkPeKi9vwIuL3yKDd2K56ClB1VmoyFJBD8lGpawNNyWmkhJkL08Dgc0tfGF27M5aDNYCS7EwAkahTHsRnlafmcQ838Q3G0OILJI1tftM/s1600/Falls+Creek+bike+turnaround.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEhs-f0fprg9BtutfHqbN_f1gcF5a0Ab_zrJOAkPeKi9vwIuL3yKDd2K56ClB1VmoyFJBD8lGpawNNyWmkhJkL08Dgc0tfGF27M5aDNYCS7EwAkahTHsRnlafmcQ838Q3G0OILJI1tftM/s400/Falls+Creek+bike+turnaround.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana,sans-serif;">The bike turnaround point at transition</span></td></tr>
</tbody></table><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMra6LX8uQdwFoezv_VS3owVP8gtagWbYzLgEpRZTuWCeIBqbohJa7PcmKHC6uB5UNlHt5xQo00-GVO0ewxZdXu2GItlyBPF5ZJRYU9DgDYpRp1Tl4hBUhqb_qol_rAyk0Ea_MitDpJIU/s1600/20x30-FTTE0510.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMra6LX8uQdwFoezv_VS3owVP8gtagWbYzLgEpRZTuWCeIBqbohJa7PcmKHC6uB5UNlHt5xQo00-GVO0ewxZdXu2GItlyBPF5ZJRYU9DgDYpRp1Tl4hBUhqb_qol_rAyk0Ea_MitDpJIU/s400/20x30-FTTE0510.jpeg" width="400" /></a></div><br />
<span style="font-family: Verdana,sans-serif;">I was ready to eat up the road (after I had stopped to put my right foot into my shoe - I couldn't feel my feet or fingers so had to really focus on the task!) and knocked out the first lap right on 46:30 (which would put me at 2hrs 20 mins for the bike - my goal). I was feeling good - the legs were burning but experience told me that I could sustain it for a while. On the second lap there was a nasty accident on the climb just after the turnaround coming back in. A cruel reminder to take it easy in parts as (most of us) aren't racing for sheep stations. I heard later on that <a href="http://www.mitchellanderson.com/home/" target="_blank">Mitch Anderson</a> (a pro) had stopped mid-race to offer his help (Mitch is a doctor). Such a kind-hearted gesture and he still managed 3rd (although the world is funny sometimes as that afternoon we saw he slam face-first into a glass window thinking it was a door - where is the good karma?). </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnB8pFvrYJ_ALiHHI89VvNm3UYnqN0RilyAKjnzzNRoCdRC9Mcx4f2RswkvN3vPidQaTv-weV07Qd-ml4KPdOdRXbg6MaDnWR41cgnGnV4zyN90fyfD5OZ5xTtp1vszjsS2RG07a3KI8g/s1600/20x30-FTTA0559.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnB8pFvrYJ_ALiHHI89VvNm3UYnqN0RilyAKjnzzNRoCdRC9Mcx4f2RswkvN3vPidQaTv-weV07Qd-ml4KPdOdRXbg6MaDnWR41cgnGnV4zyN90fyfD5OZ5xTtp1vszjsS2RG07a3KI8g/s400/20x30-FTTA0559.jpeg" width="400" /></a></div><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Just past halfway and heading up a rise I started to think 'something doesn't feel right'. Hmmmm... I pulled up with a bit more force on my handlebars and realised that they were SUPER loose. I could move them up-and-down and side-to-side without moving the front wheel. A nervous 40khr decent later and I made it to the on-course bike mechanic. He told me to thank my lucky stars that I hadn't come off (u</span><span style="font-family: Verdana,sans-serif;">nderstatement of the year after having seen the accident not 10 minutes prior) a</span><span style="font-family: Verdana,sans-serif;">nd he began trying to fix the problem. While the ZOOM's and WHIR's of the bike flying past was disheartening, there wasn't much I could do so I took the opportunity to use the portaloo, have a stretch and get an Endura gel into me. 12.5 minutes later (that's right) and I was thankful to be back out on the course. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-size: small;"><b><span style="font-family: Verdana,sans-serif;">Lesson # 897 - when traveling and having to unpack your bike, ensure you double check everything after you have ridden the bike. Tighten the parts you have had to take apart, such as the seat post and handlebars. </span></b></span></div><div style="text-align: justify;"><br />
<span style="font-family: Verdana,sans-serif;">I put everything I could into the last lap, trying to balance the effort to regain some time with keeping something in the tank for the run. I never considered stopping and thought at the very least I was knocking out some serious training at altitude! Also, who knows what has happened for everyone else - maybe they have had a flat tyre or nutrition problems. In the end I finished with a 2:34:48 ride (13th) and headed onto the run course feeling pretty flogged!</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaNkJwjBlNPBYMDRy49_W8Ykjww8fQbUVo9gyVVK1Iy897rrV5V34yKJmLdv_0zD2bzYOYmvlaFGTSsELaASF_DdNGeolsgd-XO-PoIjP7MOXGbRxq8XTZUDl0nr-S7fbrUPvIuw4gX84/s1600/20x30-FTTA1072.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaNkJwjBlNPBYMDRy49_W8Ykjww8fQbUVo9gyVVK1Iy897rrV5V34yKJmLdv_0zD2bzYOYmvlaFGTSsELaASF_DdNGeolsgd-XO-PoIjP7MOXGbRxq8XTZUDl0nr-S7fbrUPvIuw4gX84/s400/20x30-FTTA1072.jpeg" width="400" /></a></div><span style="font-family: Verdana,sans-serif;"><br />
</span><br />
<span style="font-family: Verdana,sans-serif;">I set off at a crazy pace and was obviously delirious because when I thought "this is 20k not 5k mate" it was as if I was having the realization for the first time! Up the 500m grassy hill for the first time (2 lap course) and I got the <i>pre-cramp</i> cramp feeling in my quads. You know, the one that says keep going like this and my big brother is coming to beat you up. I eased back slightly and kept my head down rather than look up to see how long until I could stop running up hill. </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjESaMNu4PKpBtqdC2B_iUm_pL4gcGn26hDciVFtLn5pCx8ayhAwkKtKUrxY7Lbq5qtSRPpVV2nLojjwRo6itEzFVGJCcpwoSRSmg8D8ogGGFFGnTRdM_g8URj1NVUEKHDPZx4HG5YEOWU/s1600/20x30-FTTC0620.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjESaMNu4PKpBtqdC2B_iUm_pL4gcGn26hDciVFtLn5pCx8ayhAwkKtKUrxY7Lbq5qtSRPpVV2nLojjwRo6itEzFVGJCcpwoSRSmg8D8ogGGFFGnTRdM_g8URj1NVUEKHDPZx4HG5YEOWU/s400/20x30-FTTC0620.jpeg" width="263" /></a></div><br />
<span style="font-family: Verdana,sans-serif;">For almost 11k's I felt like I was trapped in the hurt locker and eventually through persistent efforts to break out of it (focus on technique, passing that next person, suck on a gel) I started to come good. Maybe it was the caffeine in the gel. Maybe it was knowing that I was over halfway. Maybe I was high on oxygen deprivation. Whatever happened, I found my form and managed to negative split the run. (1:26:51 4th fastest in my AG). </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbLskh_FRwxPSPQbKUj0mdaTKyYz6ayh4pEtHPBhIKk3-vFMu3jyscWJ7MSdCxrGQ8wLQ3BLxDE7mlEpd-BwzOrVVzpJ6AKpFPFnVtScCGCh7NfZAdLuPDERf59mbENdaseX2m4pBxvhI/s1600/20x30-FTTB1030.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbLskh_FRwxPSPQbKUj0mdaTKyYz6ayh4pEtHPBhIKk3-vFMu3jyscWJ7MSdCxrGQ8wLQ3BLxDE7mlEpd-BwzOrVVzpJ6AKpFPFnVtScCGCh7NfZAdLuPDERf59mbENdaseX2m4pBxvhI/s400/20x30-FTTB1030.jpeg" width="266" /></a></div><span style="font-family: Verdana,sans-serif;"><br />
</span><br />
<span style="font-family: Verdana,sans-serif;">The sadistic team at Supersprint, however, decided to include an unexpected grassy climb that wound towards the finish line, and then away about 500m in the opposite direction! Talk about moving the goal posts! I almost squeezed out a little tear... Crossing the finish line was a great accomplishment on what was for me the toughest triathlon venue I have raced so far. 4:40:42 in the end, for 8th place. Without the bike issue I would have been 5th. Not that I'm dwelling on that ; )</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc-6ZHvoWgqmyXPMRtIKGITjxjYPx3oGahNZ38qCwEPayaYYLSm-7gGHmaN3HDXQ-7BIzNh-KvzUfVRwKBMfFPm60iNJMKRLOgx6DMbopYbjxMLteFSujHZ6w7_flBtf10JJihrQmc4e8/s1600/20x30-FTTB0627.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc-6ZHvoWgqmyXPMRtIKGITjxjYPx3oGahNZ38qCwEPayaYYLSm-7gGHmaN3HDXQ-7BIzNh-KvzUfVRwKBMfFPm60iNJMKRLOgx6DMbopYbjxMLteFSujHZ6w7_flBtf10JJihrQmc4e8/s400/20x30-FTTB0627.jpeg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana,sans-serif;">"What? Where did this hill come from?"</span></td></tr>
</tbody></table><span style="font-family: Verdana,sans-serif;">Top honours go to Tim Reed who won the day - in orange budgy-smugglers! </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT1CcsG6ybtOl3qWyVJrU65mnUgZVFRYZgu53xK85I9zG7BOHdOyhKGTV0jC0j92Aw4vflg9RwwO0M1WtyimRVhaF8gX-hoKdxjca6kGZkMfuJ76CimzZIwj2KgXSzJL264KwaJpgV2W8/s1600/Falls+Creek+budgie+smugglers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT1CcsG6ybtOl3qWyVJrU65mnUgZVFRYZgu53xK85I9zG7BOHdOyhKGTV0jC0j92Aw4vflg9RwwO0M1WtyimRVhaF8gX-hoKdxjca6kGZkMfuJ76CimzZIwj2KgXSzJL264KwaJpgV2W8/s400/Falls+Creek+budgie+smugglers.jpg" width="400" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">I recommend Falls Creek to anyone up for a challenge and for something different. Be warned though, in our house alone (4 people) we had 2 people not finish for various reasons. There were also quite a few people I spoke to afterwards who pulled out. It's a difficult event that takes no prisoners! </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">A few days on from the race and I have recovered really well. Two swims, a ride and a run in the bank already. Four weeks now of some aerobic work before we reattach the jets for Mooloolaba. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Thanks to ChainGang Performance Bikes for their last minute help before I flew down there, to <a href="http://www.reddogtriathlontraining.com/" target="_blank">Reddog Triathlon Training</a> for getting me to the start line ready to rumble and to Mizuno for giving me some good advice for the best shoes for that course. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">A special thanks to Nick from Endura for helping me dial in the right nutrition plan. On a race where you need to keep the engine going for 4 - 6 hours, food is very important. I think we planned the build up perfectly and the day to a tee. Also thanks to Adz, Ken, Clint and Tonya for a fantastic weekend away. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihnJ7EzZI64tvIgZaiTYtSvkCiqrTRjoLdY3nUoHFAFPk4mXYGxRxC-2_a2fr9jH8ItRFn79RZdg9czzVMIFyBrrjhYe1wRDMoRtzX-z5SM8DAO3xsOMGVXHm0y9-QKhmH45Kmq7Mzuzc/s1600/IMG_0646.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihnJ7EzZI64tvIgZaiTYtSvkCiqrTRjoLdY3nUoHFAFPk4mXYGxRxC-2_a2fr9jH8ItRFn79RZdg9czzVMIFyBrrjhYe1wRDMoRtzX-z5SM8DAO3xsOMGVXHm0y9-QKhmH45Kmq7Mzuzc/s400/IMG_0646.JPG" width="400" /></a></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Bbz9T9Juur8d4VbDZE528-NuNhL3Onr41-YQuZoa9pg1WaxvVK-F53FkeHuzYJLBl1rL7Ere6GaSoj58WYrsa72rc2lPbfhRKAIlPYiahocQ005M1J2z8AK913o2z9O7JASwh2HFobo/s1600/Reddog+bigger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Bbz9T9Juur8d4VbDZE528-NuNhL3Onr41-YQuZoa9pg1WaxvVK-F53FkeHuzYJLBl1rL7Ere6GaSoj58WYrsa72rc2lPbfhRKAIlPYiahocQ005M1J2z8AK913o2z9O7JASwh2HFobo/s1600/Reddog+bigger.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHKOooQrsGbL5UrDidHATwzh5WRTASZrGMvPfVdLi0q91_ZkKNLJfF7kocfLIcZ15FUn4zTQ4WPZrvd27QPirmmNSaAU1t7Np5UZWKqAVSrtsBdRFlSDp845f1VhP1Hsorr9WQjbIf_xk/s1600/CHAINGANG.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="76" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHKOooQrsGbL5UrDidHATwzh5WRTASZrGMvPfVdLi0q91_ZkKNLJfF7kocfLIcZ15FUn4zTQ4WPZrvd27QPirmmNSaAU1t7Np5UZWKqAVSrtsBdRFlSDp845f1VhP1Hsorr9WQjbIf_xk/s320/CHAINGANG.gif" width="320" /></a></div><span style="font-family: Verdana,sans-serif;"><br />
</span></div>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com1tag:blogger.com,1999:blog-5315278258128461705.post-48131283742953866622012-02-06T15:17:00.001+10:002012-02-06T15:27:49.306+10:00Caloundra race report<div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Yesterday saw 1800+ competitors wake up early and head to Caloundra on the sunny coast for Race 5 of the Gatorade Series. Having spent the night with family on the coast I was able to get a bit of a sleep in (5am). A sleep in compared to what it would have been if I headed up from Brisvegas anyway. I think it made a difference as I woke up feeling much fresher than a few weeks ago for the race at Robina. I need to reflect on whatever I did / ate / etc this time around because my legs felt springy and energetic. I did have a beer with dinner the night before, something I don't normally do the night before a race... maybe that's the secret ;)</span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">A relaxed drive down to the race with my wife keeping me company and a bit of Kanye West setting the scene (<i>"n-n-now that that don't kill me ... can only make me stronger ... I need you to hurry up now ... cause I can't wait much longer"</i> that's not dorky, right?) and before I knew it I was walking my bike to transition. The whole morning felt smooth - no cues for the check-in, straight into transition and a bit of space near the bike exit to rack my bike. Something that did bug me though was seeing 3 bikes taking up an entire section of the racking. Really guys? You know that it's going to be packed. Put your bikes closer together and give everyone a break. </span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJY59ZDGCF0zdltl1YV1XQrPFizMAtZRuFLfEhD2mAspMaWxBrYlz0-orAmvgYVPf4KLApsvxRbXexKIOVbCJsXFFptQxBOAoZQ6k8-WiduLEVck6j3-_7Ue4Al9vK4l_A7pSnxSz6ybI/s1600/IMG_0582.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJY59ZDGCF0zdltl1YV1XQrPFizMAtZRuFLfEhD2mAspMaWxBrYlz0-orAmvgYVPf4KLApsvxRbXexKIOVbCJsXFFptQxBOAoZQ6k8-WiduLEVck6j3-_7Ue4Al9vK4l_A7pSnxSz6ybI/s400/IMG_0582.JPG" width="400" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">With an earlier wave start than last time it was only an hour or so of waiting around. I did get to see the Enticer wave starts and couldn't help but smile. All of the different ages, shapes, sizes; people who have had their own path of training and getting prepared for this particular moment. I think it's fantastic to see. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Nutritionally it's always pretty basic for a shorter race. This time around I had an Endura Opti (chocolate) which pumps some carbs and protein into the machine. I tried this because my plan before Falls Creek next weekend (with nutrition playing a much more significant role) is to have an Opti in the morning before the race. So why not practice the plan in a smaller race. I then just sipped on an Endura sports drink until the race start. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Something else I tried that was a little different today was a brief jog to warm up before the race. I remember reading once that a run before a triathlon doesn't make sense because you don't run until the end! So I have always limbered up my arms and swam some efforts to warm up. However, I read an article by Sam Hume (a killer Australian Age group triathlete) a few days ago and he indicated that one of the top 5 mistakes AG athletes make is not warming up properly. His suggestion was to do a short run, arm swings, gentle stretching and a swim with some efforts. So tick, tick, tick and tick for me pre-race : )</span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi43nC1GQWtsvfFAlzp8YnlBwOr3lR738sGLSnFZM7GYJMVO9loaEpwwdsRMQPJwYTc78qscmqxHpwejkz7ZOr-OhzqiKv2ZjTOK77sr8WgJIIf2_XL5z1c60aWLVioHMaluL-XSk2QlJc/s1600/IMG_0580.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi43nC1GQWtsvfFAlzp8YnlBwOr3lR738sGLSnFZM7GYJMVO9loaEpwwdsRMQPJwYTc78qscmqxHpwejkz7ZOr-OhzqiKv2ZjTOK77sr8WgJIIf2_XL5z1c60aWLVioHMaluL-XSk2QlJc/s400/IMG_0580.JPG" width="400" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">In the water I was starting to feel a bit nervous. I put in some limited breathing efforts (breathing every 4 or 5 strokes) as I have found in the past that this tends to force a bit of that anxiety out of the system. Better to push through the urge for shallow breathes here than in the first 100m of the race! I found my way to some 'friendly feet' at the start line and was actually mid-chat when the horn went off to start! Ooops! Those friendly feet I mentioned lasted about 5 seconds and then they were off. Damn these guys can swim! I tried to focus on keeping a long stroke, firm catch, relax into a rhythm. That seemed to last about 200m as we swam under the bridge. After that my arms felt like they wanted to fall off like a lizard's tail when they are scared by something trying to eat them. </span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwtOomURu6LjtswUZLFaR6hcaTBb_BKwAJHV_7wRBHi3zt1VuBpuVgK1-1bBmpaQudfTsUvDmOS2NbWCOpjITgstg1yAuc2JFBTBeFEti9Hz-vbd-wRg-id3pnRcxegh96_fXm9gC_ogE/s1600/Lizard+party.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwtOomURu6LjtswUZLFaR6hcaTBb_BKwAJHV_7wRBHi3zt1VuBpuVgK1-1bBmpaQudfTsUvDmOS2NbWCOpjITgstg1yAuc2JFBTBeFEti9Hz-vbd-wRg-id3pnRcxegh96_fXm9gC_ogE/s400/Lizard+party.jpg" width="400" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">After being extremely disappointed with myself after the swim at Robina, however, I refused to give in mentally and kept pushing. To the first buoy. Then the second. Then around it and heading to the beach for the relief of land under my feet. I knew that if I could keep the gap as small as possible to the first few guys then I was in with a shot. As I looked up to sight the shore for the last time I could see a group of about 6 'yellow caps' scrambling up the shore. It looked like I was going to be within snapping distance, a thought that put a smile to my face (which was a bit dangerous considering I was still swimming!). I ended up getting out of the water in 12th place, 15 seconds back from the top 5 guys. It was on!</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsGH67QN_sISKAjnQmjj6amdvam8jkGS_tIbQ8MhaSHL8-Utm3OTevCvCY1TpnAgMVyaSoM7ENQMKyrWaqa6Ig39LGf9jdU9Z0L24EQ43w1YF_fFclOzX5HZEjvZogoOXL9Qfws3LfoTA/s1600/Caloundra+Atkinson+out+of+water.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsGH67QN_sISKAjnQmjj6amdvam8jkGS_tIbQ8MhaSHL8-Utm3OTevCvCY1TpnAgMVyaSoM7ENQMKyrWaqa6Ig39LGf9jdU9Z0L24EQ43w1YF_fFclOzX5HZEjvZogoOXL9Qfws3LfoTA/s400/Caloundra+Atkinson+out+of+water.jpg" width="285" /></a></td></tr>
<tr style="font-family: Verdana,sans-serif;"><td class="tr-caption" style="text-align: center;">Me getting out of the water... ok so maybe not! Well done Courtney on your win in the Enduro event. Thanks USM Events for the picture.</td></tr>
</tbody></table><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">A venue like Caloundra suits me - with quite a bit of running from the swim exit, to your bike, and then out onto the course I was able to eat up a lot of the difference before the bike even started. As I ran to my bike I could see Brad Dalrymple (BD) and Yo-Yo running to their bikes further ahead. I managed a nice quick transition this time around. After having to make 2 attempts at getting my helmet on at Robina, I had actually taken the time to practice my 'method' the day before the race - putting my helmet on and off a dozen times or so. It paid off, as I was able to get it on first go and head out towards the bike exit. As far as I could tell, there were maybe 5 or so people ahead of me. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Across the mount line and onto the course and I was ready to hammer it. Feet in my shoes first go today (again, I had some user error problems at Robina that had encouraged me to return to the basics and practice during the week) and I was head-down bum-up. I caught a glimpse of my Garmin Edge 500 and was around 46-47khr heading away from transition. Woot woot! I have had two great sessions on the windtrainer this week that involved 5 minute efforts ABOVE race pace - this gave me huge amounts of confidence in the race to grind it out. I saw BD and his red helmet as I reached the turn around, maybe 50m ahead. I kept the effort up on the return back to transition and managed to breach the gap as we rounded the corner to head back out onto the second lap. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Always a tough call to be 'the rabbit' rather than chasing the rabbit, as you are suddenly the one setting the pace. Brimming with confidence in my riding lately (consistent training works wonders both physically and mentally!), I decided to push past and go for it. I focused on not wasting a second on the course - picking my lines and trying to get through the roundabouts without having to hit the brakes. While there were a lot of bikes on the course, I found that most people were happy to move over a bit when I gave the 'rider on the right' call. The rest of the ride was spent staying mindful of the moment - focus on cadence, keeping the speed up, good lines, rather than drifting off in concentration by starting to think about the run or worse yet what I am going to have for breakfast afterwards!</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">I left it to the last minute to get my feet out of my shoes, still trying to soak up as many seconds by keeping the pace up for as long as I could. I literally hit the ground running when my feet touched the ground and used my hand on my bike to steady myself. While I was moving fast I was aware enough to settle my mind and focus on picking the right lane to get to my bike rack! I knew I hadn't walked it through from this side before the race so the last thing I wanted to do was head up the wrong space. Lucky I picked the right one and had a smooth transition again. Bodyglide in the heels of the shoes works a treat. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh892a3CTi9C_f_gvwCjj3tLiY7f45-N58qXnyJv0miV5QPXAJ_su6WHho_VEulAtRKP32HEH8ZzBOdxJ-TYzudLqb5h2-4ZYILOFNO5HJu0Q4pZLR9122ZmixWCX_0GqOdzU3Bk7Kg2a8/s1600/Caloundra+atkinson+transition.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh892a3CTi9C_f_gvwCjj3tLiY7f45-N58qXnyJv0miV5QPXAJ_su6WHho_VEulAtRKP32HEH8ZzBOdxJ-TYzudLqb5h2-4ZYILOFNO5HJu0Q4pZLR9122ZmixWCX_0GqOdzU3Bk7Kg2a8/s400/Caloundra+atkinson+transition.jpg" width="285" /></a></td></tr>
<tr style="font-family: Verdana,sans-serif;"><td class="tr-caption" style="text-align: center;">Caloundra provided a great venue to get a close-up view of how the pro's do it. Needless to say my transitions are nothing like these!</td></tr>
</tbody></table><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Out onto the run course with nothing between me and first place other than 4km of flat-out running. Easy, right? Haha! Who am I kidding. My legs were shot and I had a stack of stellar runners chasing! I think the battle was on as much with my mind and myself as it was with my body and the physical course. I was hurting. A lot. My mind wasn't falling for my strategies as easily or for as long as it usually does. Focus on technique - high hips ... slow down! Run tall ... you can go a bit easier! Quick leg turnover ... I can't keep going! Trying to convince myself that if I am hurting this much the others must be hurting as well - so what?!? I've got nothing left! Haha yeah the minds games were in full swing at Caloundra. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">I wasn't game to look over my shoulder and thought I'd wait until the 2k turnaround. As I spun back around I was relieved that BD wasn't on my heels. I started the count and got to about 15 seconds before we passed. That makes about 30 seconds lead. So for the next 2k I locked in about 3:25 pace and thought 'if you want to catch me mate you are going to have to run 3:10 pace - enjoy that!' (although that did mean I had to stick at 3:25 pace - a slight hurdle to get through). While I had done a few 2k repeats the weekend prior, NONE of them felt like they were anywhere near as long as this last 2k effort! Along the boardwalk and eventually I could see the crowd and finish area in the distance. I crossed the finish line, absolutely smashed and happy to flop into one of the plastic seats. The effort was worth it though, with 1st place in my hot little hands! </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsaTlR2HagoTnwXZqHoDvihgkIZ-qOEutTFqq_f6vAm4CIh3xAcnWXMSUTTaPsjuN068JnzYG_iloHurswLSfUEU4fiuADyC5zOEX5leaNEM2uC4qYEQGz33ZuN8nV0A2yl_fL2BGlXtc/s1600/IMG_0581.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsaTlR2HagoTnwXZqHoDvihgkIZ-qOEutTFqq_f6vAm4CIh3xAcnWXMSUTTaPsjuN068JnzYG_iloHurswLSfUEU4fiuADyC5zOEX5leaNEM2uC4qYEQGz33ZuN8nV0A2yl_fL2BGlXtc/s400/IMG_0581.JPG" width="400" /></a></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">I have the utmost respect for the guys I race against and was glad to get the win at Caloundra. After 5th at Robina it was nice to have a solid hit out. Also, with Falls Creek in less than a week it makes me think that training is going to plan. I can't show my appreciation enough for my family and friends and their support - my wife for giving up her Sunday (and sleep!), putting up with my triathlon-rabble, being there with a smile and letting me indulge in my hobby; my mum and her husband Craig for treating us to dinner (and post-race breaky!), putting us up for the night and cheering me on; my sister, her partner Jordan, and my niece and nephew for being the backbone of 'team whippet'; my other sister Holly and Tom for going to a <i>daggy</i> triathlon when they could be doing something <i>cool</i>; and to Darren, Jane and Kelly for making it a spectacular day! I never feel like there is enough time after the race to catch up. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6vaJrm2MzABoKlYThHvKEeZIS8IdTjQQjru_z9J3YOwEywyGnnX5ynX6ApBPXYBszpt3ASxccWUuy1TIj1m6P46pXnm1aEpu65bPpP2h4rz5y_ol2gzXN8y3RkMV9KKpGMYwsqMOawPo/s1600/Caloundra+atkinson+and+jackson.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="392" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6vaJrm2MzABoKlYThHvKEeZIS8IdTjQQjru_z9J3YOwEywyGnnX5ynX6ApBPXYBszpt3ASxccWUuy1TIj1m6P46pXnm1aEpu65bPpP2h4rz5y_ol2gzXN8y3RkMV9KKpGMYwsqMOawPo/s400/Caloundra+atkinson+and+jackson.jpg" width="400" /></a></td></tr>
<tr style="font-family: Verdana,sans-serif;"><td class="tr-caption" style="text-align: center;">The two winners of the Enduro event - well done <a href="https://www.facebook.com/USMEVENTS" target="_blank">USM Events</a> for making this a part of the day. Very spectator friendly and adds a bit of 'razzle dazzle' to the day (other than watching Yo-Yo race). </td></tr>
</tbody></table><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Thanks also to Reddog Triathlon Training, Chain Gang Performance Bikes, Active Stride, Mizuno and Endura for helping me out along the way with spectacular products, support and advice. Ok, so maybe not such a big thank-you to Trent @ Reddog for making me do a 12k run on Sunday afternoon after the race as a last bit of prep for Falls Creek. It sucked and I was knackered! </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF_n1cbyeTScc2J_qTFOfwHhHzynusg0T-mP-g7ugXYNWSP5H0UCKuaz6GegG5mOMZH6LAvzz24tI08O7Y6GoANethQG7IvDyTjZuJnPoGqeS11Mq4WmSUFjDVww_qryvh3Yv6k5XvKQk/s1600/IMG_0578.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF_n1cbyeTScc2J_qTFOfwHhHzynusg0T-mP-g7ugXYNWSP5H0UCKuaz6GegG5mOMZH6LAvzz24tI08O7Y6GoANethQG7IvDyTjZuJnPoGqeS11Mq4WmSUFjDVww_qryvh3Yv6k5XvKQk/s400/IMG_0578.JPG" width="400" /></a></td></tr>
<tr style="font-family: Verdana,sans-serif;"><td class="tr-caption" style="text-align: center;">Pre-afternoon run. You could say I was not really into it ;)</td></tr>
</tbody></table><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Well done to everyone who took part in the day, either racing, spectating, volunteering or marshalling. Without a doubt the Caloundra race is one of my favourites in the series (when it is not pouring cats-and-dogs like it has the past two years). See you at Raby Bay : )</span><br />
<br />
<span style="font-family: Verdana,sans-serif;">For those who are curious, here is my pre-race tune for Caloundra... </span></div><br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/PsO6ZnUZI0g" width="560"></iframe>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com1tag:blogger.com,1999:blog-5315278258128461705.post-82079788012255120282012-02-04T12:47:00.001+10:002012-02-04T12:48:29.493+10:00February - the goldmine for tri addicts.<div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">With February officially kicking off a few days ago it is time to take stock of the next few weeks. Remember back in Winter '11 (ok, maybe Spring - Winter is for hibernating!) when you wished there was a race or two to get stuck into? Well, now is the time to drag out that enthusiasm and roll-up your sleeves to get ready for action. There is a race every weekend this month if you're keen. Starting with Caloundra tomorrow, then next week there is a Bribie event, the weekend after you've got Kingscliffe, and to finish it all off Race 6 of the Gatorade Series at Raby Bay. Sheesh!</span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">So I'm staring down the barrel of 3 races in the next 4 weeks (Caloundra, Falls Creek and Raby Bay). Falls Creek is the wild card. Plotting out my season a few months ago I realised that I hadn't included any long course races (which are the ones I get the biggest kick out of). A bit of research later (and some back-and-forth conversations with a friend - "I'll do it if you do", "well I'll do it if YOU do" etc etc) and we entered Falls Creek. This year it doubles as both the Victorian and National Long Course Championships so here's hoping to a podium finish, if only so I can drop statements like "hey stranger, did you know I finished third at the National Long Course Championships?". Ha! </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">With training being geared towards Falls (2k/80k/20k) it hasn't provided me with too much taper time for Caloundra. I remember at Robina a few weeks ago I was feeling the extra k's in the legs and missed that extra gear in the race. So this week while I have still logged in a few hours training I have made the extra effort to stretch daily and do all things recovery (yesterday after a brick session I got 3 bags of ice from the servo and made myself an ice-bath). I remember reading somewhere that Lance Armstrong said "he who recovers fastest wins" (referring to the Tour de France) and I can see merit in this. The quicker you can recover from a session, the more prepared and capable you are to make the next session count. Good sleep, good food, massage and stretching are all key. Funny how the knowledge of this doesn't always transfer into action! Here's some good advice in the mean time...</span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNGVNBIDz8sK7iJ4BP6RE9-aom-r8J3KLCT4QTeogaGYUUpZuheoLtRmUwoPJAUDbeAvuxJzxItCZ-yQa0b-qkYFwk7UIpbhCZ5RoYtlpneVybT5KW5k5ikEvt7UVsWtY4BNYuaDxJheQ/s1600/Laugh+and+sleep+remedy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="377" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNGVNBIDz8sK7iJ4BP6RE9-aom-r8J3KLCT4QTeogaGYUUpZuheoLtRmUwoPJAUDbeAvuxJzxItCZ-yQa0b-qkYFwk7UIpbhCZ5RoYtlpneVybT5KW5k5ikEvt7UVsWtY4BNYuaDxJheQ/s400/Laugh+and+sleep+remedy.jpg" width="400" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">I'm ready to rock n roll tomorrow. My family live on the Sunny Coast so it is always nice to have a good race with them watching. A feed with them at the Tavern tonight (my only request was to have dinner early - something I try to do the night before every race) and then off to Caloundra in the morning. Reflecting back it has been a great solid week of training with each session being a quality one. I've hit my swim sessions, amongst my rides have had 2 days on the windtrainer with efforts over race pace (short but oh so painful!) and managed my 80% k's off the bike yesterday at 3:40/45 pace (only 4 of them). I'm feeling great, resting the legs now so I can floor myself for 40 - 45 minutes tomorrow morning ; )</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Wake up, knock down an Up & Go a few hours before the race, sip on an Endura drink and then BOOM! We're off. The start of tri-month February. I'm beginning to think we all might look a bit like this at the end of the month.</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZcNP050UShbziawfafBX4hKNhldRccPU41tR3_ZeJVkgYCL84Q0QnkoHZObq9dXmW18VKECf9Mr6kHCA735fy98T84Egk4b6eQ_Zma38_wx3SPOV82DAONymVzS6rJmry7mlGYOFLgCM/s1600/Rough+week+chook.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZcNP050UShbziawfafBX4hKNhldRccPU41tR3_ZeJVkgYCL84Q0QnkoHZObq9dXmW18VKECf9Mr6kHCA735fy98T84Egk4b6eQ_Zma38_wx3SPOV82DAONymVzS6rJmry7mlGYOFLgCM/s400/Rough+week+chook.jpg" width="276" /></a></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Have a great race wherever you're going, good luck to the guys and gals at Gundi tomorrow. I'll be thinking of you when I'm done and dusted in under an hour, enjoying a coffee and banana pancakes. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com0tag:blogger.com,1999:blog-5315278258128461705.post-75556022079650202072012-01-30T18:42:00.001+10:002012-01-30T18:46:06.027+10:00Big smiles - just add water.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLxSiZ5Nab-4PLi2MWY8xpTwo24SOaA3sHWAqkquYADboEeka4Iq_aO5SsE2PhbH0gCJo4Rx8BrikDus6OM7ob-1yjSBm7GcbhZYlNorF_3f4LPq1TsEvTWhrsssnkRGyJo2uFENsxGVg/s1600/Riding+under+water.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLxSiZ5Nab-4PLi2MWY8xpTwo24SOaA3sHWAqkquYADboEeka4Iq_aO5SsE2PhbH0gCJo4Rx8BrikDus6OM7ob-1yjSBm7GcbhZYlNorF_3f4LPq1TsEvTWhrsssnkRGyJo2uFENsxGVg/s400/Riding+under+water.jpg" width="400" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">This past week has seen all three disciplines of training for a triathlon involving some degree of water - Brisbane has been drenched! The same cannot be said for the motivation of many of the people around me, as they continue to slug-it-out regardless. It's inspiring to see others turning up to sessions or running alongside the road even when it is pelting. And you know what's <i>really</i> interesting? </span><span style="font-family: Verdana,sans-serif;">When it is pouring during a session</span><span style="font-family: Verdana,sans-serif;"> and you're soaked to the bone the size of the smiles on faces is HUGE. People almost seem <i>happier</i> training in the rain. Granted I can't comment on what goes through their mind initially, when they are warm in bed with the rain singing on the roof and they are trying to convince themselves to get out there. But when they are going for it with mud-soaked shoes or coping a face-full from the wheel of the bike in front of them more often than not the grin is from ear to ear. Over the years you tend to become used to this sight (people actually enjoying thrashing themselves in the rain) but I can only wonder what it must look like to the couch-potato who takes the weather as a reason to hibernate. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Personally, I love training when it's raining. Sure, there are a few cons (such as the constant smell of damp running shoes or bike shoes) but the pros far outweigh them. For starters, I have been able to get a whole lane to myself at the pool. That was unheard of a few weeks ago during school holidays when the lane represented a mile-field of bobbing heads. Also, it find some sense of connection with nature when I am running a trail and it's raining. The smell of the rain, the mud, the solitude, the sound of the water hitting the leaves... Perhaps a bit hippy but it's true. And what about that inner smile that seems to blossom out of nowhere? Last week I was riding the Riverloop and just as I came onto the path along Coro Drive the skies burst open. The rain was falling so hard it was stinging my face. It was like a wall of rain. I was drenched. Yet I actually started laughing. "I'm alive!". What kind of idiot would be riding a bike in this weather? Ha! This kind of idiot. The kind of idiot that tends to race triathlons. In those moments I find you tend to appreciate yourself a bit more, your ability to persevere, to push the boundaries, and to let loose. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">With that being said, I hope it's not raining on Sunday at Caloundra! Two years ago it was not only wet but freezing cold! I remember being huddled under one umbrella for 3 of us thinking, are we really going to do this? We did in the end, and had a ball, but waiting for the start was less than enjoyable ; )</span><span style="font-family: Verdana,sans-serif;"> </span><br />
<br />
<span style="font-family: Verdana,sans-serif;">I also want to mention briefly some nutrition I've been trying out. About 6 weeks ago I was lucky enough to chat with Nick from <a href="http://endura.com.au/" target="_blank">Endura</a> and he put together a package of some products that might help me perform and recover better. </span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeTgW2xEspy-Cgxtd-0SsoTTuHZCgutesGp_vI7znk4wGoKZfRqu36jTFNGXlLb494n4XmHQL_Y8I7ucfqqrsiA59P7ukYiK3NcmbbWseyIvGOwdJwtoWpjxMaLCDwZqInf_LQ5DRwgvU/s1600/IMG_0387.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeTgW2xEspy-Cgxtd-0SsoTTuHZCgutesGp_vI7znk4wGoKZfRqu36jTFNGXlLb494n4XmHQL_Y8I7ucfqqrsiA59P7ukYiK3NcmbbWseyIvGOwdJwtoWpjxMaLCDwZqInf_LQ5DRwgvU/s400/IMG_0387.JPG" width="400" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"> I wanted to give the products a good trial before commenting on them. The Endura sports drink is one that I have been using for a while and have found it to do the job - it tastes great and seems to keep me hydrated. The gels I have also tried before and I'd say they are neither better nor worse than the other brands I've tried. They are not as thick as the GU's, so if you like a runnier consistency these might be for you. They pack a little bit of caffeine (although not as much as the Torq brand) and have a range of flavors. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">The stand-outs for me so far have been the Optimizer, Endura Over Training (a Ginseng formula) and the Q10. I increased my weekly training load by a good 25% over Christmas, which in the past has resulted in me getting sick. Not over-the-top sick, but a cold or blocked nose. I can honestly say that this has not happened over the past 6 weeks. I have found the Opti to be a great recovery drink post-session as it contains so many useful things for your body (carbs, protein PLUS essential vitamins and minerals). I know it's difficult to pin-point which one specifically is having the biggest impact; I could always stop using everything except one and see how it goes. But, if it's not broken why fix it, right? The big test for these supplements will be next week / weekend as I load up for the Falls Creek Long Course National Championships. Nick has given me some advice on loading using the Opti and Magnesium supplement. So if I don't bonk-out or cramp during the race, and feel fueled enough to perform well, then job done. Check out <a href="http://chaingang.com.au/home?subSiteId=1" target="_blank">Chain Gang Performance Bikes</a> or <a href="http://www.activestride.com/" target="_blank">Active Stride</a> to stock up on your Endura gear. Actually, check out the video on Chain Gang's home page... I hear there is a real spunk-monkey in it. </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">There are a few other Endura products that I've tried that I'll comment on down the track. Overall, I am very happy with the stuff I've used and it seems to do what it says on the sides of the bottles. That might sound funny but you can't always say that is the case! </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">Last note, you know how you can tell if you've put in a good day of training? You're ready for bed at 7pm and could fall asleep anywhere. That's how I feel right now! </span></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipbdtQqUMjgHFDQ4stTl51HjMGr50wi-F7RgDZI9TJ9EVXaTt8b0cCVSQAxYbqCHPLiqhfCT1OvJ7k8-LfAT1gRY_q-etvz1-Cuds0kFdtlrlzRV9Z9YaQvMirm5Qzqf9tsxbYecYTRPU/s1600/Tired+cat+sleeping.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipbdtQqUMjgHFDQ4stTl51HjMGr50wi-F7RgDZI9TJ9EVXaTt8b0cCVSQAxYbqCHPLiqhfCT1OvJ7k8-LfAT1gRY_q-etvz1-Cuds0kFdtlrlzRV9Z9YaQvMirm5Qzqf9tsxbYecYTRPU/s400/Tired+cat+sleeping.jpg" width="400" /></a></div><div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;"><br />
</span></div><div style="text-align: justify;"></div>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com1tag:blogger.com,1999:blog-5315278258128461705.post-86436482333103328702012-01-26T13:03:00.001+10:002012-01-26T13:08:19.536+10:00It's like listening to myself talk...<div style="text-align: justify;"><span style="font-family: Verdana,sans-serif;">I saw this and thought it was too good not to share. New to the world of triathlon? Then this is a great way to catch up on the lingo and what to say to fit right in. By the way, I get the irony that you are watching this on my blog! (That will make sense if you watch the clip). </span></div><br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/1KTEgLKhjIw" width="560"></iframe>Muddy Watershttp://www.blogger.com/profile/18228011392054957308noreply@blogger.com1