Mission accomplished

What a day yesterday was.  The Ironman European Championships with over 3,000 competitors.  Breakfast at 4am then a bus to the swim start.  I had agreed a strategy with my coach which was push hard on the swim and hard on the bike and hang on in the run as we weren't sure if my hamstring would hold up following the tear 5 weeks ago.
The swim was amazing and I was out of the water in 1hr 9min.  A PB by 4 minutes and it felt easy - the training had paid off.  Onto the bike and it was a fast start.  I was averaging over 30kmph and on the tribars 98% of the time.  There were some strong winds and on the exposed parts you had to work hard.  With 40 km to go (total distance 180 km) the rain came on chilled me to the bone as I was only wearing a sleeveless trisuit.  I knew I was on for a good time and came flying into Frankfurt finishing in 5hrs 54mins averaging over 30 kph - unbelievable.  Then the problems started.
My left leg was twitching uncontrollably and with cold hands I could hardly tie my shoe laces.  100m into the run I had to stop as I had cramp in my left (not injured) hamstring.  I stretched it off and at the first two water stops and took salt with my water which helped.  I was aiming for a record breaking 3hrs 59 mins marathon but by half way knew I wasn't going to make it.  My lower back was starting to hurt from being on the tribars for so long and it was altering my running position - I was starting to double over as I ran.  I was now walking the feed stations and knew this was now about survival and nothing else.  Thinking about the money I was raising for Maggie's spurred me on but I was really hurting.  Every step was painful in my quads and my feet and I was having to walk more in order to straighten up my back.  I'd stop, try and straighten up and push my pelvis forward then start running or should I say shuffling!  By the end this method lasted 50m before I had to walk and repeat the exercise.
I was walking 500m before the end and the amazing crowds were screaming at me to run - it's only 500m they said.  Felt like 5,000m to me.  But then you reach the chute heading into the grandstands which is lined 10 deep with screeming supporters.  Your name is on your number so they are all shouting encouragement. So stooped like Quasimodo, hardly able to look up I shuffled up the chute. I would love to have run into this arena as the noise was unbelievable.  Everyone likes to see someone struggling to the line so along with the announcer they were screaming encouragement as I staggered past the dancing girls.  I must have had 5 people run past me on that last 20m but it didn't matter I reached the finish line.  I tried to stand up straight for a picture but couldn't - the bells the bells I thought! Big heavy medal place around my neck, which didn't help, and straight onto a trolley with 2 paramedics and whisked away to the medical tent!
Attached to an IV drip and 2L pumped in and three holes made in my big toe to alleviate the pressure from the blood trapped there.  My team mates came and got me and took me home, but not before taking pictures!
I did say this was my last ironman and I meant it.  It was good to go out with a PB (by 45 mins) of 11:50 but had my training schedule not being affected through illness and injury I was hoping for 11:30.  But hey, sub 12.  I'll take that any day at 54 and my first Ironman in 4 years and I finished in the top third of my age category which is a good note to retire on.
It just leaves me to thank a few people, too many to mention, who got me across that line.  First of all there is you.  One of the reasons I write this blog is it forces me to do what I said I was going to do - I can't wimp out because what would I tell you?  Yesterday proved that point.  I could have (and some would say should have) given up half way through the marathon so thank you.
Then there is my coach Genevieve Freeman who put together the most amazing training programme over the last 10 months.  We started when I was injured and she adapted it to take account of my family life, work and other injuries that occurred.  Her believe and encouragement never waivered and she got me there.
My team mates at ATHelite are brilliant.  What a special, friendly bunch of people who cajole you into greater things.  Within days they will be posting the finish video of me with pictures of me in the medical tent but it's that kind of special humour that spur me on.  They may call me "Old Spice" but yesterday I delivered the result!  Back home they were all following the race on FB shouting encouragement to us online - we knew they be reacting every time we went over a timing mat and that helped me.
But behind every successful triathlete is someone picking up everything else including a lot of smelly lycra and listening to never ending statistics about my training.  Fiona Stewart without you I could never have done it so thank you from the bottom of my heart.  And while I will continue to take on daft challenges (it's in my DNA), no more Ironman. Now let's go and catch up on a social life.  I've got weight to put on!

Getting to the start line

I can almost taste the start line.  The final preparations are being made.  Today my bike, and 7 others, we picked up from my house and are on their way to Frankfurt where we will be reunited on Friday.  I was reading through some old blogs when I first signed up for Frankfurt and at the time I said it will be here before I know it - and it is.  When my pals were dropping off their bikes most were saying that for various reasons they hadn't done as much training as they needed to have done.  This is a normal feeling as the doubts creep in.  Controlling your thoughts is key otherwise you waste a lot of nervous energy on these thoughts.
I checked with the hotel to make sure we could get breakfast at 4am on race day and that I'd have access to a microwave to make my porridge.  The "breakfast of champions" is my staple diet and is essential to make sure I am fuelled for my swim.  I don't want to risk any other breakfast as keeping your stomach happy can make or break your race.
Tonight I went for my first run in 5 weeks.  It was 3km!  My hamstring felt good but who knows how it will be after 2.4 mile swim and 112 mile bike.  My thinking is it will be warmed up and ready to have the run of a lifetime - I have goals I want to achieve as this is my last full Ironman.
The journey has been amazing and last week when I knew I was going to make the start line I put up my just giving page for Maggie's - www.justgiving.com/derek-stewart4 so far we've raised £2,345! Unbelievable.  I'm aiming for £5,000 so if you have any spare cash then your support would be appreciated.
I've only a few training sessions left before the race and I must remain focused on the task.  The logistics in packing is hard enough never mind everything in the run up to make sure I am standing at the start line in the best possible physical and mental condition.  This is the nearest I'll ever get to being a professional athlete which is what makes it so exciting.  Being inside "the ropes" while being cheered on by tens of thousands of spectators will be really special.  Over 3,000 competitors will all have there own story as to how they reached the start line and more importantly why.  Thank you for following my journey and supporting me along the way.  I'll post a pre-race blog before the race and then follow up the race with a blog on the Monday.  Bring on 3rd July.

Marginal gains

Today is a day for reflection as it's Father's Day.  I was spoiled by the kids and had a wonderful day but before the festivities I was out on the bike for a couple of hours at 7am, and in the pool at 9.30 And I had time to remember my dad who passed in 1990 and I wondered what he'd have made of this madness called Ironman?  He probably would have been proud but thought I was nuts which sums up what my kids think.
This time in 2 weeks I hopefully will have completed Ironman Frankfurt and be enjoying a well earned beer and a steak.  I'll have a broad grin on my face as this is my last Ironman.  After 9 months of training totalling over 2,400 hours, I will get my life back again.  But until then I still have work to do.
At this stage it's all about marginal gains. Improving my speed on every training session will make a difference over the swim, bike and run.  So shorter but intense sessions are the order of the day and I can see the improvement.  I'm also entering the final preparation stage. Testing all my gear, having the bike serviced, arranging for my bike to get to Frankfurt and the all important insurance.  Race strategy will be discussed with my coach along with my race nutrition. Nothing will be left to chance.
The excitement is building as is the wind up amongst my 7 fellow team mates which will add some "spice" on the day.
And finally. Now that I know I will make the start line I have launched my fund raising for Maggie's Cancer Caring Centres. Supporting Maggie's has helped me get out of bed when it's 5.30am on a dark snowy winters morning to run.  It's an amazing charity and if you know anyone with cancer please encourage them to go along for practical and emotional support.  I'd be so greatful if you could donate. My page is www.justgiving.com/Derek-Stewart4 .  Thanks for your support.

Tweaking the training

I spend a lot of my time talking about setting stretching goals and getting out of your comfort zone (or death zone as I refer to it).  Talking about it is one thing. Doing it is a whole different ball game. But what I love about stretching goals is how it pushes you to your limit. If I didn't have the goal of Ironman Frankfurt in 3 weeks today, I'd be resting my injured hamstring and setting my sights on another goal in the future.  However as I have that goal I am working hard with my coach to be in the best possible condition for race day.
This means the balance of the training has changed.  More focus on my swimming as its a great way of staying fit without aggravating my leg. The bike sessions have been shortened but I'm still working hard.  Running has been replaced with cross trainer sessions (and I thought turbo training was boring!).
The benefit of the change is my body is getting an extra rest and feeling good for it.  My chimp is getting used to the change and the fact I've done the distance, and more, before so it's a question of managing any pain and not doing anything stupid.  While my team mates will be enjoying reducing their training by tapering, I'll be maintaining a steady training regime.
And all because I have a goal, I've publicised it and as of 10 minutes ago I've bought my race gear so I'm committed (some say I should be).  We're getting close. My work diary has been arranged to allow no interference with my training in the run up to the event.  It's been a fantastic journey over the last 9 months and I'm looking forward to the "icing on the cake"!  Thank you all for following my blog and on the day you'll be able to follow me via a live tracker - details to follow. Just remember that the comfort zone promotes no growth, in fact your going backwards hence the reason I call it the death zone. So why not set yourself a stretching target to work towards? Go on. Go on go on.  You know you want to!

27 days to go

When I pressed the enter button for Frankfurt Ironman just over 300 days ago, I was recovering from a double foot injury and needed something to focus on.  It's hard to believe that the race is only 27 days away.  99% of athletes usually say they are behind in their training for one reason or another. There's always a nagging doubt but this is normal. However the last two weeks training have been the opposite of what they should have been due to illness and now a torn hamstring.  So plan B is being put into place.

My fellow athletes have been putting in the hard miles just as the weather has turned good which is perfect timing.  They will start to taper their training in the last few weeks to allow their body to recover before the race.  Plan B is, I've had my taper, I feel great, apart from my hamstring, so now I need to build the miles back up! Running is out but my physio is confident the work I am doing on a cross trainer will be a good substitute and allow the hamstring to recover.

In an earlier post I said you had to enjoy the 9 month training journey because sometimes you don't make the start line never mind the finishline.  I've enjoyed my journey this far and my PB at the 70.3 a few weeks back demonstrated how the hard work had paid off.  Now I just need to be careful with my hammy to make sure I get to the start line in good shape.

Life doesn't always go to plan but you have to dust yourself down and get back on track.  I can hear cries of ""rule 5" from the cyclists out there but don't worry, there will be a lot of rule 5 being applied! Completing an Ironman successfully is more about your mental strength than anything else. My chimp is being reprogrammed so we deliver Plan B successfully. Can't wait to be standing at the start line ready to dive into the water and start another adventure.

Race season begins

Triathletes train hard all winter so they can be ready for the summer race season.  My season is only going to involve two races; last week's 70.3 Swashbuckler Ironman and in 41 days time, my "A race", the Frankfurt Ironman.  All my training is built around these dates and it gets adjusted as and when required depending on my physical condition or life / work commitments.  This week has been an easier week as I recovered fully from my efforts last week.  Best to let my body recover as last week I gave it everything to achieve my PB.
The focus then went on my club mates who were taking part in different events around Europe this weekend.  It was exciting to be watching the updates on Facebook as they battled against the conditions and each other.  Not everyone achieved their desired result but this will just make them all the more determined. Congratulations to those that did.  This is the culmination of their winter training and in 41 days time it will be my turn.  All I have got to do is double the distance and try and maintain the same pace!  Between now and then my body will be put through hell!  I'm approaching the final stretch of a 9 month programme and all sessions at this stage are crucial.  Planning the diary, work, social life and training will take over so if you're wanting to catch up over a beer best leave it till after 3 July!

Swashbuckler 70.3

My first triathlon in almost 4 years was the Swashbuckler 70.3 (middle distance) and an important part in my training for Ironman Frankfurt in 3 July.  I was lucky to be supported by an experienced ironman and coach Colin Freeman and having someone there was unbelievably helpful.
We got up at 3.30am and forced down some breakfast as transition opened at 4.30 and I was in the elite swimmers (can you believe it!) wave at 6am.  One of the important items to be ticked off the list is to do a poo before going to the race - the portacabins on site are usually destroyed by nervous athletes and they always run out of bog roll so sort it before you arrive.  My system has been trained for this so the first mission accomplished successfully.
We started to build my bike on the grass at 4.30 am in the dark using the car headlights as best we could.  Twice we dropped a critical screw in the long grass but managed to find it - 1st lesson, put a towel under the bike in case something drops!  We ran through the transition discipline making sure we had considered the quickest way to exit with the bike or the run.  This included remembering to press my Garmin on exiting the water, taking my contact lense out that I needed for the swim, and pressing the Garmin on exiting the transition area - I hadn't used the triathlon function before (it worked).
6am and into the water.  It was a tidal river therefore salty and in the two laps I'd be heading "upstream" twice.  It was also my 1st wetsuit swim in 8 months.  I positioned myself towards the back and the side of the group.  The gun went off and I found myself some space and quickly go into a rhythm.  Sighting was impossible swimming into the sun but the second lap was easier as we all had a better idea where we were going.  It turns out they had shortened the swim to 1,600 m due to the tide and the buoys although I wish they hadn't.  I loved the swim and came out in 31 mins.  Then there was a 300m run uphill to transition and the total T1 time was 5min 34 sec - I eventually left my gloves as I couldn't get them on my wet hands.
Out on the bike to a flat course through some of the most beautiful countryside I have been in.  Cattle and horses roam freely and they are far more intelligent than sheep!  They just want to chew grass.  I was in a trisuit (to save time) with a windcheater as it was wasn't 7am yet.  It took me 1hr 40 minutes to feel my hands which resulted in my dropping my 1st prower bar, rip my jel and have half of it going over the bike, struggling to get bottles out of the cage without dropping them and one one occasion not being able to change gears.  I spent the majority of the ride on the bars and this contributed to my average speed of 30kph.  I realised I could get under 3 hours on the bike and pressed on finishing it in 2hrs 59 mins.  T2 was 2min 15 sec which also included ripping another gel and spilling half on my bike!
The run was 2 x 7 mile laps.  Stunning countryside awaited me and I set off at a fast pace.  The first lap took 56 mins and the second lap 57 mins.  The course was reasonably flat and had a beautiful 1.5 mile finish through woodland.  This brought you out at the swim exit and therefore you had to face the 300m climb passing the finishline on the first lap - that's always difficult mentally but you just get on with it.  On the second lap I was picking off runners who were running out of gas.  As I approached the final 300m climb to huge applause from the spectators I put on a sprint to take two runners ahead of me.  Crossed the line and knew I had got a PB by a long way.  My Garmin timings are slightly different from the official time which was 5hrs 32mins but I'm not complaining.  This shows that the 9 months of training to date is paying off.  I've now got 47 days to build on this and deliver a good performance over double the distance!  I can't wait.  Quite a few lessons learned on Sunday which will help me in Frankfurt.
A final word for the organiser.  What an amazing race.  It was friendly and exceptionally well organised.  The marshals couldn't have been more helpful and encouraging.  The setting in the New Forrest is beautiful and of all the 70.3's I have done, this is definitely the most enjoyable and I'll be back.  So I'm now officially a Swashbucker, and proud of it!