Final post

Exactly a year ago I eased myself off my bike having just completed the Strathaven 50 bike ride in 3 hours 35 mins - I was walking like John Wayne and said to a friend "What have I done? I have entered an Ironman competition and in 12 months time I will have swam 2.4 miles, cycled 50 miles, then need complete another  50 plus another 12 and then run a marathon!"  It's fair to say I had my doubts but I had promised Maggie's I was going to do this for them so there was no going back.
It has been a privilege to take part in this journey.  It has been hell at times, there have been some real lows particularly in the swimming and some of the long,cold and wet bike rides but I find myself fitter than at any stage in my life, and mentally stronger.  It's fair to say I learned a lot about myself during the journey. Without the expertise of my coach Steve I would have failed.  No amount of will power would have paced me during my training and educated me on fuelling the body.  To my friends and training partners who have suffered with me thank you for getting me there.  To my sponsors you have been so generous and by the end of this week we will have raised approximately £9,000 which in today's climate is unbelievable but charities need all the help they can get. 
My final thanks goes to my long suffering family.  I don't think they realised what I was getting involved in and neither did I.  They have missed me at weekends, nights out and I've had to train while on holiday.  I have woken them while sneaking out the house at 5.30am to go training and on the day they were there for me screaming encouragement which got me there.  Crossing the line with my 3 kids was a dream come true.  Without this support it would have been impossible so a massive thank you and I promise, I won't take on any daft challenges in 2011......but there is always 2012!  That's me, signing off and thank you for the interest you have shown and the encouragement you have given.

Mission Ironman complete

What a day.  Met at 5am and my swim started at 7.55 - best swim of my life in 1 hr 18 mins.  The bike didn't go so well as my speedo which is essential when trying to pace yourself came off my bike in the first 15 minutes.  I then had to judge my speed going on my heart rate which is almost impossible and always remembering not to go too fast on the bike as I had a marathon to complete which is a mistake many people make.  One other thing, I chose Copenhagen because it was flat (compared to Scotland) - flat is relentless and you get very few downhill rests.  I managed it in 7 hrs 14 mins which was my fastest average speed ever however it put me well down the field. The crowd were amazing as they cheered us on and shouted our names which were on our numbers.  The thought as I came off the bike with a sore foot and and even sorer bum was, at least the pain will be in other places!  3 x 14km loops of Copenhagen meant they led you up to the finish line 3 times and you then had to turn away, need a lot of mental strength for that one!
I just kept thinking about everyone that was supporting me back home and the money that was being raised for Maggie's Cancer Caring Centres - it's still coming in.  However I had a secret weapon on the course, my family.  Fiona spent the day darting all over Copenhagen to see me and cheer me on with the kids and it made such a huge difference - no more so than the marathon which I managed in 4 hours.  I passed so many people who had burned themselves out too early and had nothing left to give.  I kept telling myself to forget the pain and focus on my pace.  This brought my total time, including transitions, to 12 hrs 45 mins.  My original target was to finish in the maximum allowable time of 15 hours but through the training I thought I could get down to 13 hrs 30 mins and possibly lower but I was entering the unknown.  Chuffed to bit with this time!
At the end the kids were able to run down the winning straight with me which I had thought off ever since I started this campaign - a very special moment.  The crowd went wild, the music was blaring and the flashes were going off like we were movie stars going down the red carpet.  A nice touch as we entered the finishing straight was the marshals all bowing in respect.
Quick shower, beer and then had to pick up my bike and walk 2 mile back to the apartment - ouch, ouch & ouch.  This will be an event that stays with me forever for so many reasons but I leave you with one thought - it just goes to prove what you can do if you have the desire, plan meticulously, have support and be determined you will achieve your goals, no matter how stretching.

The storm before the storm!

As I write the final blog before my Ironman, I can hear the sound of thunder outside and it has been hosing down for the last 2 hours and the forecast for tomorrow is dodgy.  When I dropped my bike off this afternoon it was so wet that my waterproof number came off my bike.  My bike bag that I will collect when I get out the water will be left out overnight and there is a great chance that everything in it will be soaking.  That includes my shorts, socks and shoes.  I managed to get a taxi back to my apartment but only after I was soaked right through to the skin.
So home, shower and pasta steak & chicken with the support crew.  They have planned various viewing points such as the start of the swim, the transition on the bike and then various points in the run which is where I will really require their energy.
So folks the journey is almost over and I really appreciate all your support, emotional and financial.  Maggie's Cancer Caring Centres are really grateful for the money that has been raised.
So, no matter what happens tomorrow, I have loved every minute of the journey and surpassed all my fitness expectations.  But enough of this idle chat, I'm off to relax and run through the plan for tomorrow - again!  Ironman is about overcoming whatever is put in your way - so bring it on!

Ali completes his 1st tri

At 9am in a windy and wet Copenhagen, Ali experienced his 1st triathlon.  He was kicked in the face and punched while in the swim but came out the water ready to face the windy cycle.  He improved his position with a strong ride and improved again in the run despite being sick 3 times - salt water from the swim!  The results aren't in yet but perhaps about 15th which will be in the top half of the field.  He certainly didn't enjoy the swim but I think he may have the bug - proud of his achievement.
My turn tomorrow and the rest of today will be preparing my equipment into the appropriate bags, eating, resting and going over the plan for the day.  I'll give a final report before the race tonight.  Remember you can track my progress on the day.  Go to the Challenge Copenhagen website and follow the instructions - my race number is 1658.

Final preparation

It's getting close.  Went out for 1 hour on the bike this morning and checked out the start area again.  The pre-race meeting was at 10am and we got all our instructions - it's starting to feel real now and the nerves are creeping in.  However met up with the Athelite crowd, Colin, Gen, Graeme and their coach Alan plus Mark from another club.  Mark managed to get us on the wrong train on the subway then discover he had someone elses wetsuit when we got to the swim, fortunately it fitted him but we said we wouldn't tell anyone!!!No one reads my blog anyway.
Had a short swim in the lagoon, it felt great but as you can see the whole of the swim course I have to say,2.4 miles is a long way!  Still it calmed the nerves a wee bit but there is plenty of time for that.  Just hope there isn't a strong current or wind to upset my delicate rhythm.  Then off for a pizza and a little trim at the barbers - yes I know, I should have done it before I went.
Ali's tri is at 9am tomorrow so I hope he has a great race.  The best news of the day is that Mr Baldy got out of hospital today but his recovery will take longer than mine.  All the best Mr Baldy and well done for getting through the treatment so far - home just in time for the start of the season, great timing!

Cycle city

Bikes galore.  This place is full of Olga's with pigtails cycling everywhere.  Picked up Ali's bike this morning and went on a wee tour of the city to find the swim start that he will be at on Saturday at 9am and me on Sunday at 5am!  This city is geared for bikes but it is difficult to work out who has got right of way, bikes, pedestrians or cars.  The answer is taxi's (just like home) so I did have a few choice words with one taxi driver who was ignoring the pedestrian crossing - turned out he spoke perfect English!  Off for some lunch and then away to meet up with the Athelite crowd and take the opportunity of a quick swim in the lagoon.

Copenhagen without the Carlesberg!

Everything has gone to plan. like clockwork, almost.  Arrived in Copenhagen and got set up in the apartment.  Went walk about and discovered that between me and the town centre is the sex district.  The support team asked some interesting questions about the odd shaped "candles" in the window next to the Spunk Bar - not going in there for a pint!  Forgot my porridge but a phone call home has it being deliverer tomorrow by the Athelite team.  Can't change my diet at the last minute.  The bike has been rebuilt after the disaster in getting it dismantled last night but fortunately Andre was on hand to help and rebuilding it was easier.  Out tomorrow on the bike and will report back.  Hope the weather is better as I've been caught in two showers that have soaked me to the skin - thunder has just started!  At this rate the sun cream I bought will be more useful as a water repellent!  Finally the good luck messages have been flooding in and I can feel the positive vibes, thank you.

Fresh legs

The pain of the massage was well worth it as this mornings early morning run was like running on air!  Granted it was only 30 minutes after a 10 minute warm up on the turbo.  I had to keep my heart rate low so it wasn't a fast pace but probably closer to the Ironman "shuffle" that may occur when the cramp in the legs sets in!
My plan for the rest of the week is; travel on Wednesday, 45 min bike on Thursday with a 15 minute open water swim, same again on Friday, watch my son in the kids tri on Saturday and then the main event on Sunday.  If you have nothing better to do on Sunday you can track my progress by going to http://www.challengecopenhagen.com/en/component/content/article/2/308-for-spectators - type in my name or race number 1658.  Hopefully I will be finished by the time you go to bed!
Thank you for your support, we should finish up by raising over £6,000 for Maggie's and if you haven't managed to sponsor me yet, it's not too late.  You can link to the justgiving site from this blog.  I don't know if I will be able to update the blog while I am away but if I can I will.  Thanks again.

All by myself

5.45am porridge, 7am poolside.  I really hope this is the last time I have to report this.  It will only be beaten by race day which will read 4.15am porridge, 5am start area, 7.55am swim.
Tollcross was deserted today, most sensible people choosing to stay in bed - that will be me next week!!!!  Still training session to be done so I just got on with it keeping the focus on my technique and pace.  This is my last pool swim and when I get to Copenhagen I will have a couple of short swims in the Laguna in Amager Stranpark which will get me used to the sea water. 
Sports massage with Grant this afternoon so you will probably hear the screams.  Need to make sure my legs are ready for the challenge ahead.

Taking it easy - almost!

Sunday morning and I am on the turbo for 30 mins followed by a run.  The intensity and length of the training has reduced and I enjoyed the run.  Had to take my bike back for some minor adjustments to the gears following its service last week.  I also practiced changing my tyre in case of an emergency - I will be carrying 2 inner tubes with me on the day.  I am now down to 10 minutes which is a miracle as first time it was 40 minutes!  At 10.30pm my new training schedule came through and normally Monday is my day off - not this week Steve has kindly given me Wednesday off when I am flying out to Copenhagen.  So Monday will be in the pool at 7am - off to bed.

Get down shep!

Saturday morning brought back memories of Blue Peter and the constant cry of get down Shep.  Why is it that dogs like to chase me on the bike?  This sheep dog decided to "round me up" until a whistle from its owner brought it under control.  Next hazard to negotiate was the 20 metres of cow sh1t spread across the road, 2 inches deep.  It's like ice and you have to keep the wheels straight and your mouth shut!  My rural fragrance was picked up as soon as I arrived home and the bike required a hose down.
I spoke to my coach Steve who talked me through the prep for the race, my training plan this week and my race strategy (survive!).  I would have reported back earlier but we have no broadband at home and BT are less than useless when it comes to back up at the weekend.

Beyond Ironman

Porridge at 5.45am, pool side by 7am - last early session unless my coach decides otherwise.
Following the deluge of comments yesterday provoked by my comment that I would not be doing another Ironman in 2011, 2 comments actually but that is a record, I thought it work an explanation.  My experience of setting goals is that if you have nothing lined up afterwards then you enter a vacuum.  I have witnessed numerous triathletes this year reach there goal and are then lost.  Nothing to aim for, no direction in their training and they become bored.  My focus is 100% Ironman Copenhagen but once I have finished I plan to take a rest to recover then start light training but with a specific goal.  2011 will involve numerous Olympic Distance (1 mile swim, 40km bike & 10km run) tri's and some Sprint Tri's where I will be working on my technique.  My objective is to learn to swim & cycle better before I consider going back to Ironman at a later date.  So don't worry, the endurance knitting event can wait!

A glimpse of life

Today is a day off from training and I took full advantage by playing golf last night, my first Medal of the year, and sleeping in till 6.45am this morning!  Golf and triathlons have several things in common; nae dress sense (diamond jumpers!) and some serious money spent on "gear" that is supposed to make you better.  The pace of the game was pedestrian at best but it was nice to be able to talk without choosing your moment between gulps of water or air.
I also have accepted my first social occasion after Ironman which will involve a few alcoholic drinks.  My poor long suffering wife has offered to drive so she will probably continue suffering as I talk utter drivel all the way home after 2 shandies.  But today has given me a glimpse of life and with any luck some form of normality will prevail after 15 August.  I can hear you asking, but what next.  That will depend on the outcome of Copenhagen but for the next 12 months I can promise you, it won't be another Ironman!

Dangerous sport

At 5.45am the alarm went off and for a nano second I thought of ignoring it then threw one leg over the edge of the bed so that the momentum would carry the rest of me out and I would have no choice but to get up.  That's always the worst bit because when I got on my bike I reminded myself what a privilege it was to be cycling through such beautiful countryside and not battling cancer in a hospital ward like Mr Baldy. 
However cycling does have its risks such as the black Honda Civic which came over the brow of a hill and obviously saw me late.  I was cycling right on the edge of the B road where the gravel is and that is dangerous enough as with the thin tyres you can easily fall off, and potentially into the path of the oncoming vehicle.  The driver reacted late and swerved taking out a bollard that is there to warn them about the corner approaching.  Shame really that they didn't stop or we could have had a chat about the right temperature to wash my shorts at to get the skid marks out!  Otherwise feeling great with the easing of my training schedule in the run up to the 15th.

Mind games

While out running my 10km this morning in the smur (Scottish word to describe fine rain) nothing interesting happened which allows your mind to think through what lies ahead.  I have spoken to many newbie Ironmen in the last month and they have all confirmed that in the race there will be things that go wrong and you need to adapt.  There will be times when you feel like sh1t, this is natural and you need to push through it.  Sounds like life / business really and its all about your attitude and how you handle these challenges.
Think of "Mr Baldy" who is currently in hospital going through a stem cell transplant - now that is a battle and he is considering doing a triathlon next year which is a step up from bowling!  There's someone with an unbelievably positive attitude and which will see him through his treatment.  We're with you all the way Mr & Mrs Baldy!
Yesterday I sent an email to my friends trying to increase the total raised for Maggie's and got another £350 which is fantastic.  This morning I got a call pledging £1,500!!  This will take the total over £6,000 but I am still hoping I might find  a corporate sponsor to take us beyond the £10,000 target. Thank you to everyone who is supporting Maggie's.

Avoiding icebergs

5.45am porridge, 7am poolside for my last long swim before the event.  I covered 3,300 meters with the last 200 avoiding icebergs - let me explain.  At 8.30am they remove the lanes and that means the rather large ladies who do breast stroke at one length every 10 minutes start to lose their bearings and inadvertently wander into the path of other swimmers who are ploughing up and down the pool.  The iceberg name comes as all you see is their head and the "mass" is below the water line.  Don't get me wrong I think it is fantastic that they are in the pool swimming and set a great example to others who are tucked up in their bed.  However the sooner they get fitted with a sat nav the better as I almost split two of them which didn't go down too well - they had wandered 5 yards off course.  Felt great after the swim, it loosened off my legs.
Tomorrow is an hours run and the weather forecast looks like I'd be better and possibly drier avoiding icebergs!

14 days to go

In 2 weeks time I will be on the bike leg (112 miles) of the Ironman in Copenhagen.  This weekend was the end of the hard training and now it is about ticking over and resting my body.  I started training a year ago but the real training started in November when I signed up with my coach Steve.  Since then here is a summary of my training:
221 training sessions including; 45 hours on a turbo trainer (static bike), 123 hour and 2,812 km on the bike, 65 hours in the pool covering 150,000 m, 2 hours open water swimming covering 4,300 m and 66 hours running covering 725 km.
The hard work is done.  Now it's about preparing for every eventuality, going over what I need to do before the race and during the race.  Then it's down to executing the plan.  Thanks for your support to date and if you haven't already done so, please click on the link to my justgiving site and support Maggie's Cancer Caring Centres.