Splash Mash Dash!

My 2018 haul is the result of awesome coaching, a supportive husband, training at altitude and hard work.

Thanks to my coach Rick Schopp and my INTENT team mates for all the wisdom and support. Thankyou to my #1 sponsor and cheerleader - my husband, Simon.

Training at altitude is a legit thing and my results show it. I dont think I did anything different this year compared to last year other than workout and live in this thin dry air. It took some time to adapt and I found there were some workouts that I just could not do. My swim pace and my run pace took quite a beating and I wondered sometimes if I looked a blue as I felt. Actually, I did do a lot of climbing, both running and riding. That was something I could not do in Chicago. Ok, so climbing in thin air - I did tons of that.

Anyway, I am nervous about 2019 to be honest, not something that I usually feel. It is all just in my own stupid head, I need to remember that I do this for fun. I need to focus on what I can do and what I can control.

Happy New Year, wishing you all a faster and stronger 2019.

After my 1st go at this race in 2017, I was a little torn. Part of me was happy to tick IRONMAN World Championships off my list and never put myself through that sufferfest again. I hated it, it was hot, the run was horrible, and I found the layout of the transition, spectator areas and general logistics to be claustrophobic ordeals. However, on the evening after that 2017 race, I saw athletes heading home from the award ceremony with their ukeme bowls and I felt a strong pang of want.  My race had not gone to plan, I knew I could do better and I wondered where a good day at Kona would put me. After a few more weeks of reflection and recovery I decided that yes, I needed to give it another go.

I started to write my thank yous at the end of this report, but I realised that I may lose a few of you along the way and this is important. Thank you to my biggest fan and supporter, Simon. I love chasing him up hills on bikes, holding his wheel all these years had made me a better person and without his encouragement and support I just could not do this. My coach, Rick Schopp, gosh, I feel like I say this all the time, but he pushes me where I don’t always want to go and he must find it hard to sleep with all the pins I stick into that voodoo doll, (I have taken them all out now.)  I thank him especially for pushing me, for listening, for calling me out when I am being a slack ass and for the awesome giggle when he hears my results. Thank you to my team at INTENT, the messages before and after were off the charts! I know a whole bunch were tracking me all day and I was sending my thanks every time I hit a timing mat! Thanks to my Dad for coming all the way from Sydney to cheer and sherpa, that was pretty awesome. I don’t get to see him enough, to have him there was really special.

DAD, READY TO CAPTURE IT ALL

So I found myself at the starting line of this year’s race in quite a different headspace. I had 2 more humbling Ironman experiences under my belt, a crazy amount of fitness gained from lots of training in our new 1750m above sea level abode and some practiced heat coping strategies. I was going for a top 10 finish and a course PR regardless of the weather.  My race plan was full of lessons learned from last year, paces, watts, calories, salt and heat coping strategies. I hoped I could pull it all off but I knew that at some stage I would run out of script and just have to ad lib.

7:20am - BOOM! I am swimming. My mission was 8:35 per 500m. This would give me about 1 min faster than last year. I got kicked and pummelled last year so I positioned a little left to avoid the chaos. It worked, it was busy but not as bad. My watch buzzes every 500m, the glance at my splits was telling me we had a bit of current assist on the way out. So when we made the turn I just dug in and pushed hard, trying not to lose too much of the time I had gained on the way out. I kept asking myself if I was going hard enough and could I push any harder, I kept reminding myself to stay on the gas all the way to the finish.  I reached the sand and scrambled up the stairs, already thinking about how I was going to execute T1. Thank goodness for the volunteers helping out here as I was almost wiped out by a wave that came crashing over the stairs as I was trying to read the time on my watch. Woo hoo, 1:06:40, 3 minutes faster than last year.

OK, NOW FOR A LITTLE BIKE RIDE

I was handed my T1 bag and ran into the change tent. With the help of a volunteer I was on my way in moments.  I was jogging along at the pace of the pack as we made our way to our bikes, I turned on some hussle when I remembered that I was racing! I saw the lamp pole I’d scoped out to landmark my aisle earlier that morning and made the turn, I found my bike no problems. I had opted to clip my shoes in pre race, so by the time I reached the mount line my socks were super soggy from the saturated carpeting.  My feet were never dry all day, I’d post a pic of the result but I don’t want to freak y’all out too much. 😱 The mount line was a bit of a zoo but I made it out in one piece! 3:13 about 1:30 faster than last year.

My first 15 minutes of riding were at an intensity (IF) of .78, oops! I was aiming for .66, my goodness, this is rookie territory! Clearly I was a bit amped and buzzed with the good swim start. I lost a bottle of electrolytes/nutrition on a bump at the 5k mark but did not sweat it.  I had a back up in my special needs bag located up in Hawi at about the 100k mark. I was taking on cals and salt every 30 mins, I was taking water bottles and refilling my built in hydration bag and keeping a spare bottle on the back cage. I had some additional electrolytes to add to the water while I was on the go as well.  It was not as hot as last year, my data recorded an average temp of 32C with a high of 37C, last year I recorded and average temp of 36C and a high of 39C. We seemed to have a tiny bit of cross head wind on the way out to the Hawi turn around. I started to pay attention to race numbers. Last year I did not realise that we would not have our age groups tattooed to our calves and I didn’t realise that the race numbers were grouped in ages. I was on to it this year and I knew the range I was racing.  At this point, I was doing all the passing, I don’t recall being passed by anyone in my age group at all on the bike.

PROBABLY DOING 500W HERE 😜

I was pushing a few extra watts than I planned in order to keep out of draft zones and it did not seem to be hurting me. I struggled last year to hold my watts and ended up with an IF of .64 and in Boulder earlier this year same thing happened and I went .62, I put this down to the heat. I have managed .69 in other races but felt that that was too aggressive for Kona, knowing how brutal that run can be, so I felt that .66 was a good stretch for me this year. But on the day I felt like I was holding way too much back at those watts so I let loose a bit. Besides, I was kind of enjoying myself. The climb up to Hawi felt insignificant and I was well on my way to smashing out a great bike.  I saw some folks holding out an Aussie flag right at the U turn, crikey, that shit slays me, I felt quite emotional.

The ride back to Kailua was good.  I was not cracking. I pushed on, crunching splits in my head and feeling really good. I started to ease up a little and spin at a little higher cadence to get ready to run.  I came in at 5:10:23, a big course PR, and unbeknownst to me at the time this 4th fastest bike split had me sitting in 3rd place.

I handed my bike off to a volunteer and ran into the change tent. Helped by another volunteer I threw my shoes on, grabbed my race belt (all loaded up with my gels, hat, number and emergency Immodium) and took off. I missed the sun screen, not on purpose, I just did not see any. Ugh, this sport is turning me into a melanoma snack bar. I got out on the run with a T2 of 3:02, again, saved another 1:30 on last year.

I had loaded my pocket pre race with a couple of nylon panty hose cut into long sock lengths.  At the 1st aid station I filled one up with ice and tied it around the back of my neck, it dripped icy cold water down my back for about 30 min. It was awesome. I was using some new gels, loaded with salt and a lower but isotonic sugar concentration.  They go down so so easy and have as much salt as the salt tablets I was taking on the bike. I had zero gut issues this year. I calculated that last year I spent about 7 minutes in the toilets throughout the race and spent a good deal of time in a lot of discomfort.  This year no problems at all!

BEFORE IT GOT TOO UGLY 😂

I was holding a conservative pace, dying a little on the hills but pulling it back up on the flats and descents. I was not able to see the race numbers of the girls I was passing and being passed by. I was told by a friend at about the 3km point that I was in 3rd.  I was passed by Elisabetta (she went on to 2nd place) just before the halfway point so I wondered if that put me in 4th. I came up upon my friend Jeff, we reached an aid station together, I grabbed a water and dumped it down his back, I can't remember what I said, but he wished me well and I pushed on.  Another friend at about 21k told me that I was in 3rd and I was shocked. I was not sure where the other girls were but dang I knew they would be coming. I was remembering that feeling of seeing those ukeme bowls awarded to the top 5 and I began to think I could really get one. The toughest part of the race was the climb up out of the energy lab, the sun on my back was awful and I was tired.  I let my pace fall to a level that apparently had my husband and my coach, who were tracking me via the timing mats, having heart attacks. What I did not know, but what they could see was that I was being ferociously stalked by the gal in 4th place, she was gaining on me at at rate that had Simon and Rick on the edge of their seats. I am glad I was oblivious to the actual threat. I made it back up onto the Queen K and just held onto the pace as best I could. I told myself to NOT slow down.  The last 8k were tough, I was scared of every foot fall behind me. That kept me moving for sure. I made that last soul and body draining climb of the run, passing the crazy awesome peeps at the Base Performance tent before making that divine turn down Palani Drive. I bounded down that hill smiling my head off. I still had 2k to go but I was so close and the hard part of the course was done. Now it was time to wave to my Dad and friends, smile big and bring it home. I was passed by a gal in the finish chute, and I wondered if I had just lost 3rd but I did not care, I knew I had one of those bowls.  I nearly choked when I saw my time too. Whaaat! A 3:42:01 marathon gave me a finish time of 10:05:19. So much to be happy about!

WHAT DID I JUST DO!?

A bit of post race asthma had me into the med tent.  Ugh, thanks to Christian and Meredith for helping me out.  I was still in the med tent when I turned my phone on to dozens of messages.  The 1st one I opened was from Simon, it said, “3rd place, woo hoo!” I lost it, ugly happy crying, “I am ok!” I wheezed at the poor alarmed medic who did not know what to make of my sudden heaving outburst.

So that was the race, I have left out so many details, but to sum up, I feel like I had one of my most perfect races.  With hindsight, I feel like I could have pushed a tiny bit harder on the bike, but I could not have know that till after.  I wished I could have run under 3:40, I know in hindsight that I could not, I really did not leave anything out there. That 2 mins would not have made a difference in my placing, I just wished I could have held onto my pace. That gives me something to work on and I am fine with that.   I will call this an Ironman PR, (my 10:04 in Cozumel does not count because of the massive current assisted short swim course.) I am not sure that I want to right now... but I think I can still wring a little more out of this body. I really want to go under 10 hrs! As for placing 3rd in the women’s 45-49 AG, (IN THE WORLD - tee hee) I am really happy, happy that I was able to pull together my best performance on a day when it really mattered.  I absolutely know that I had some fierce competition out there, I know their A games and so I know that their days did not all go to plan, so I remain inspired, vigilant and on my toes.

Kudos to many many athletes on the day for pushing through the heat and distance to achieve some great results.  My very good friend Jeff, had his 1st go at Kona after many years in the sport.

PRE RACE SELFIE WITH JEFF

This was a dream day he never thought he would have, his joy, emotion and pride at being there was written all over him! He a great day, he was beaten up a little by the run but his smoking bike made up for it and his overall time was where he said he hoped it would be.  I bet he goes back for another crack. Kudos to my other Jeff, (I have a couple,) Jeff B took about 50 mins off his 2017 time. Kudos to Lindsey my friend the human fish who gutted out a run after tearing something important in her hip in T2. I mean she really gutted it out, she was black and blue but she still pulled off a very tidy performance.

The awards ceremony - ahh, where to begin without sounding like a real cow. Sorry, Ironman, this was not awesome. Charging my Dad $55 to eat dinner off a paper plate with a bottle of water at an out door folding table with a plastic table cloth made me a little mad. It was the only way to get into the awards so what can you do? 

I made the most of my time on the stage, soaking it in, congratulating Janette, Elisabetta, Linda and Tanja with whom I shared the podium.  I just wish my Dad had a telephoto lens to capture the moment a little more clearly. (I guess they assume we are all happy to buy the Finishers Pix.)

Family and friends were restricted to a barricade well away from the stage and off to the side to accommodate the VIP area and TV camera scaffold. VIPs were standing up and walking around with backs to the stage making it difficult for us common Age Groupers to get a picture of one of the MOST AWESOME MOMENTS OF OUR LIVES. I really could go on, but I will put it all in my survey.