Regards,
Simon Cross
Sent via BlackBerry from ProMark Strategies
Thursday, March 11, 2010
Tuesday, March 09, 2010
Only the Irish
(Courtesy of Ian)
These workmen are installing bollards to stop nurses from parking on the pavement outside the Royal Hospital in Belfast. They are cleaning up at the end of the day.
Can you spot the difficulty that they will have getting home?
These workmen are installing bollards to stop nurses from parking on the pavement outside the Royal Hospital in Belfast. They are cleaning up at the end of the day.
Can you spot the difficulty that they will have getting home?
Hawaii Qualifiers
I just wanted to say a huge well done to my fellow "Malaysians" and buddies who qualified for Hawaii in the recent IMMY. I was at the roll down but with no illusions of getting a spot but I love the atmosphere, especially when buddies and training partners get their names called out.
Time 09:46:32
Jens Wilken - German, an absolute gentleman, races by the numbers (powermeter), always cool, calm and collected - Great swimmer, cyclist and runner - doesn't seem to have any weaknesses - mixes it up with the pros.
Time 10:36:22
Cort Prios - American, also an absolute gentleman, also races by the numbers (powermeter, heart rate, the works). He was doing most of his riding indoors until I recently encouraged him to join my 186k PD rides. He was just about on the pace on the first one and then blew me away from then onwards (progressively by more and more each week).
Time 11:05:58
Emma Bishop - Brit, my claim to fame is that I convinced her to start this sport, her first triathlon was Ironman Malaysia 2008 - she came second (only one qualifying spot in her age-group), the following year second again but 2010 despite acute stomach problems (and a subsequent visit to the medical tent) she won her age-group.
Time 10:23:45
Also I wanted to give a shout out to Barry who qualified in his first Ironman but wasn't able to take up his slot.
Time 10:08:16
Wong, who qualified again. He missed out last year though because the silly American Embassy didn't issue his visa in time. A real credit to him, he took it in his stride and will be there this year in October.
Time 10:44:49
Dino, had a real battle of a race, was in a real bad way as he came over the line. Sadly he didn't realise that he'd qualified and although I managed to get a message to him he arrived just too late and his place got rolled down to another athlete. That's really tough Dino, but you'll be there next year for sure.
Time 12:34:42
Carmen, 2nd in her age-group and first Malaysian woman. Sadly there was only one spot in her category but usually there is a first Malaysian spot for the men and women. There wasn't this year but the organisers didn't bother telling anyone - you can imagine her disappointment when she had to ask at the end of the roll down - shame on you LIEM & WTC!
Time 09:46:32Jens Wilken - German, an absolute gentleman, races by the numbers (powermeter), always cool, calm and collected - Great swimmer, cyclist and runner - doesn't seem to have any weaknesses - mixes it up with the pros.
Time 10:36:22 Cort Prios - American, also an absolute gentleman, also races by the numbers (powermeter, heart rate, the works). He was doing most of his riding indoors until I recently encouraged him to join my 186k PD rides. He was just about on the pace on the first one and then blew me away from then onwards (progressively by more and more each week).
Time 11:05:58Emma Bishop - Brit, my claim to fame is that I convinced her to start this sport, her first triathlon was Ironman Malaysia 2008 - she came second (only one qualifying spot in her age-group), the following year second again but 2010 despite acute stomach problems (and a subsequent visit to the medical tent) she won her age-group.
Time 10:23:45Also I wanted to give a shout out to Barry who qualified in his first Ironman but wasn't able to take up his slot.
Time 10:08:16Wong, who qualified again. He missed out last year though because the silly American Embassy didn't issue his visa in time. A real credit to him, he took it in his stride and will be there this year in October.
Time 10:44:49Dino, had a real battle of a race, was in a real bad way as he came over the line. Sadly he didn't realise that he'd qualified and although I managed to get a message to him he arrived just too late and his place got rolled down to another athlete. That's really tough Dino, but you'll be there next year for sure.
Time 12:34:42Carmen, 2nd in her age-group and first Malaysian woman. Sadly there was only one spot in her category but usually there is a first Malaysian spot for the men and women. There wasn't this year but the organisers didn't bother telling anyone - you can imagine her disappointment when she had to ask at the end of the roll down - shame on you LIEM & WTC!
Monday, March 08, 2010
IMMY - Some of my favourite piccies
(Courtesy of Tri-Stupe, Sandy, Andrea, Shilpa and if I've forgotten anyone please let me know but thanks to everyone that took pictures and made them available. Not only for me but for all the competitors - our pain is soon forgotten but YOU GUYS make the great memories last forever - THANKS).
Now that's an Eagle.
My two biggest fans.
Worried? At the briefing.
Not worried here - pre race chit chat.
Out of the water - Is that Belinder Granger in front of me (and behind)?
That's one angry shirt - I wouldn't want to meet him in China!
Cool picture - I actually look fastish.
It's hard to work out which one is the shirt and which one the Ironman. They both look scary!
A very tired but happy and relieved family - thanks for the support - you were awesome!
(BTW the little girl belongs to Cort and Sandy but she fits in nicely don't you think? Don't think C&S are going to give her up easily though).
Now that's an Eagle.
My two biggest fans.
Worried? At the briefing.
Not worried here - pre race chit chat.
Out of the water - Is that Belinder Granger in front of me (and behind)?
That's one angry shirt - I wouldn't want to meet him in China!
Cool picture - I actually look fastish.
It's hard to work out which one is the shirt and which one the Ironman. They both look scary!
A very tired but happy and relieved family - thanks for the support - you were awesome!(BTW the little girl belongs to Cort and Sandy but she fits in nicely don't you think? Don't think C&S are going to give her up easily though).
Friday, March 05, 2010
Ironman Training/Race Totals - TAPER WK2/Race Week
My training totals for last week: -Total Time: - 18:46:14hrs
Swim: - 3:11:21hrs - 9.26km
Bike: - 8:30:44hrs - 303km
Run: - 5:27:07hrs - 62.55km
Core-work & Stretching - 1:30hrs - 135 press-ups, 1125 crunches
Scores on the doors: -
Workouts - 17/17
Eating - Not too bad but over ate a little for the two days leading into the race.
Sleep - Got better as the week went on and slept like a baby the two nights prior to the race.
Comments: -
All good leading into the race - race is history now so now to focus on China. Lessons learned (AGAIN), prepare menu in days leading into the race so that I don't over eat. Take psyllium husk 36 hours prior to race rather then 24 hours for a guaranteed "clear out".
Other than these two things I think I got it pretty spot on.
Bad bad news!!!!
I have been eagerly awaiting the 10 day projected weather forecast for Hainan to swing around to race day, Sunday 14th March. And here it it is: -
.bmp)
I now have a horrible sickly feeling in the pit of my stomach. Can you believe it, it is forecast to be a high of 18C when I arrive on Wednesday yet by Sunday it will be 34C (the same as Langkawi was forecast).
I'm by nature an optimist but a realist too, if it turns out to be another Langkawi then that's that for Hawaii - it comes down to simple biology. It won't stop me going for it, I will still put my body on the line and do everything I can to defy reality; don't forget my training strategy is always based on that very sound philosophy of DENIAL.
Of course this is a long range weather forecast so it's not cast in stone. What will be will be on the day so we will see.
Please excuse my French but...Merde Merde Merde!
This could even mean a non-wetsuit swim which would be the pits for a dodgy swimmer like me.
.bmp)
I now have a horrible sickly feeling in the pit of my stomach. Can you believe it, it is forecast to be a high of 18C when I arrive on Wednesday yet by Sunday it will be 34C (the same as Langkawi was forecast).
I'm by nature an optimist but a realist too, if it turns out to be another Langkawi then that's that for Hawaii - it comes down to simple biology. It won't stop me going for it, I will still put my body on the line and do everything I can to defy reality; don't forget my training strategy is always based on that very sound philosophy of DENIAL.
Of course this is a long range weather forecast so it's not cast in stone. What will be will be on the day so we will see.
Please excuse my French but...Merde Merde Merde!
This could even mean a non-wetsuit swim which would be the pits for a dodgy swimmer like me.
Thursday, March 04, 2010
Propulsion in the water by Sheila Taormina
(Courtesy of Slowtwitch.com)
Simon says: - I have done a Total Immersion (TI) course and found it very frustrating and didn't improve my swim speed at all. It did improve my understanding of body balance and hydrodynamics in the water though. So yes it was a useful exercise but this article really strikes a chord with me and I think anyone struggling with their swimming should read it regardless of your swimming ability/speed especially if you think that TI is the only solution.
Editor's note: There is no one in our sport more accomplished in swimming than Sheila Taormina. In 2000 she finished sixth in the first-ever Olympic triathlon, and she did so four years after winning an Olympic gold as a pure swimmer.
If a study was conducted to determine which athletes invest the most resources into their sport, then triathlon would have to rank at the top. The financial investment is obvious; so is the time spent training. More striking to me, though, is the degree to which triathletes invest their time and money learning about their discipline.
The questions primarily arise about swimming, which makes sense because of the technique-intensive aspect of it, and because most triathletes come from a background other than competitive swimming.
There are few triathletes who haven’t heard of Total Immersion (TI). TI has captured the triathlon market, and it has helped in many ways. I haven’t met a TI student yet who hasn’t asked questions relating to it, and very often the individual will also go on to say that he or she really hasn’t seen an improvement in speed after months of working on the TI drills. Therefore, I’m going to suggest a different way to look at the problem of swim technique.
I coach swimming differently than TI. When I am working with triathletes or masters swimmers (I don’t coach many youth age-group swimmers because kids just want to show you how fast they are—no time for technique in their world yet) my first question is, "Do you want to be competitive in the swim or just to get through without having a panic attack?" For those individuals who are new to swimming and want to learn how to be smooth and how not to flail through the water, TI is perfect. I would send such athletes to a clinic at the first opportunity, or to direct them to buy the book. However, for those triathletes who are driven and want to take the next step, I must respectfully speak my opinion on the TI version of swimming—it does not teach about propulsion.
TI focuses on body position in the water and reducing resistance as well as reducing stroke count. These are very important aspects of swimming, but that is where TI appears to me to stop. I compare it to an engineer who designs a car that is so sleek and aerodynamic but who neglects to focus on the drive-train.
For the athlete who wants to increase speed, you have to look at side-two of the equation. Side-two is the propulsion system that takes your hydrodynamic body through the water. The problem with teaching side-two is that it is difficult to learn, and requires much effort and exertion of the student. Actually, the concept is easy to understand, but applying it takes a few months of focus. There is another obstacle for the TI-trained swimmer, which is that TI techniques, as good as they are, can be construed by the student as running counter to my focus on propulsion. It is less that the TI techniques are wrong; rather that I find that it is typical for a TI alumnus to have over-applied the TI advice. Propulsion in swimming involves "holding" the water. You’ve probably heard the phrases "feel for the water" or "catch," and if you’ve watched the top swimmers you’ve probably noticed that their bodies seem to glide over the water. Well, they are doing just that. If you have the correct hold on the water, then your hand locks on at the catch phase of the stroke, and then you pull your body over your hand rather than your hand slipping through the water.
The primary disagreement I have in learning the TI version of reduced stroke count lies in this principle. TI teaches you to lower your count by reaching and gliding out front. Yes, this increases your stroke count, but it kills your stroke rate ("rate" being the swimming analog to cycling cadence). You may be able to take the same number of strokes to get across the pool as does Ian Thorpe, but are you taking twice the amount of time to do those strokes? It may appear that the top swimmers are gliding out front after the catch, but they are not. When the hand catches the water the work begins immediately. It’s difficult to tell this observing from above the water, but the fact remains that if you have a hold on the water, then the hand is locked on the water out front and the body begins to glide forward over the hand. No top swimmer takes a break during the front part of the stroke by virtue of a "glide phase."
The way to reduce stroke count while going fast is to learn to hold the water in such a way that your hand is slipping as little as possible. This propulsion system requires a position with the hand, elbow, and arm that is unlike any motion you do in a day-to-day activity (unless you make a living climbing over walls). If you can get access to the tapes of swimming in the Olympics, then watch the underwater shots of the swimmers. You will see the high elbow under the water, and you can see that they are not doing catch-up stroke. The front-quadrant swimming that people are learning in TI is therefore in contrast to my view of what ought to happen at the front of the stroke. No swimmer is waiting for the recovering arm to "catch up" to the hand out front before beginning the pull out front. Like I said earlier, the work is beginning immediately, but it is difficult to tell unless you slow down a tape and watch the catch and process of pulling the body over the hand.
The conclusion I’ve drawn from years of studying swimming and from speaking to people who have taken the TI course is that TI is easy to learn and will save you energy in the water. It’s shortcoming is in the adherent’s inability to use TI techniques to greatly improve speed. The propulsion element to swimming is difficult to learn, and it will take more energy in the short run, but it will become second nature once you’re physically adapted, and it will make you fast!
Simon says: - I have done a Total Immersion (TI) course and found it very frustrating and didn't improve my swim speed at all. It did improve my understanding of body balance and hydrodynamics in the water though. So yes it was a useful exercise but this article really strikes a chord with me and I think anyone struggling with their swimming should read it regardless of your swimming ability/speed especially if you think that TI is the only solution.Editor's note: There is no one in our sport more accomplished in swimming than Sheila Taormina. In 2000 she finished sixth in the first-ever Olympic triathlon, and she did so four years after winning an Olympic gold as a pure swimmer.
If a study was conducted to determine which athletes invest the most resources into their sport, then triathlon would have to rank at the top. The financial investment is obvious; so is the time spent training. More striking to me, though, is the degree to which triathletes invest their time and money learning about their discipline.
The questions primarily arise about swimming, which makes sense because of the technique-intensive aspect of it, and because most triathletes come from a background other than competitive swimming.
There are few triathletes who haven’t heard of Total Immersion (TI). TI has captured the triathlon market, and it has helped in many ways. I haven’t met a TI student yet who hasn’t asked questions relating to it, and very often the individual will also go on to say that he or she really hasn’t seen an improvement in speed after months of working on the TI drills. Therefore, I’m going to suggest a different way to look at the problem of swim technique.
I coach swimming differently than TI. When I am working with triathletes or masters swimmers (I don’t coach many youth age-group swimmers because kids just want to show you how fast they are—no time for technique in their world yet) my first question is, "Do you want to be competitive in the swim or just to get through without having a panic attack?" For those individuals who are new to swimming and want to learn how to be smooth and how not to flail through the water, TI is perfect. I would send such athletes to a clinic at the first opportunity, or to direct them to buy the book. However, for those triathletes who are driven and want to take the next step, I must respectfully speak my opinion on the TI version of swimming—it does not teach about propulsion.
TI focuses on body position in the water and reducing resistance as well as reducing stroke count. These are very important aspects of swimming, but that is where TI appears to me to stop. I compare it to an engineer who designs a car that is so sleek and aerodynamic but who neglects to focus on the drive-train.
For the athlete who wants to increase speed, you have to look at side-two of the equation. Side-two is the propulsion system that takes your hydrodynamic body through the water. The problem with teaching side-two is that it is difficult to learn, and requires much effort and exertion of the student. Actually, the concept is easy to understand, but applying it takes a few months of focus. There is another obstacle for the TI-trained swimmer, which is that TI techniques, as good as they are, can be construed by the student as running counter to my focus on propulsion. It is less that the TI techniques are wrong; rather that I find that it is typical for a TI alumnus to have over-applied the TI advice. Propulsion in swimming involves "holding" the water. You’ve probably heard the phrases "feel for the water" or "catch," and if you’ve watched the top swimmers you’ve probably noticed that their bodies seem to glide over the water. Well, they are doing just that. If you have the correct hold on the water, then your hand locks on at the catch phase of the stroke, and then you pull your body over your hand rather than your hand slipping through the water.
The primary disagreement I have in learning the TI version of reduced stroke count lies in this principle. TI teaches you to lower your count by reaching and gliding out front. Yes, this increases your stroke count, but it kills your stroke rate ("rate" being the swimming analog to cycling cadence). You may be able to take the same number of strokes to get across the pool as does Ian Thorpe, but are you taking twice the amount of time to do those strokes? It may appear that the top swimmers are gliding out front after the catch, but they are not. When the hand catches the water the work begins immediately. It’s difficult to tell this observing from above the water, but the fact remains that if you have a hold on the water, then the hand is locked on the water out front and the body begins to glide forward over the hand. No top swimmer takes a break during the front part of the stroke by virtue of a "glide phase."
The way to reduce stroke count while going fast is to learn to hold the water in such a way that your hand is slipping as little as possible. This propulsion system requires a position with the hand, elbow, and arm that is unlike any motion you do in a day-to-day activity (unless you make a living climbing over walls). If you can get access to the tapes of swimming in the Olympics, then watch the underwater shots of the swimmers. You will see the high elbow under the water, and you can see that they are not doing catch-up stroke. The front-quadrant swimming that people are learning in TI is therefore in contrast to my view of what ought to happen at the front of the stroke. No swimmer is waiting for the recovering arm to "catch up" to the hand out front before beginning the pull out front. Like I said earlier, the work is beginning immediately, but it is difficult to tell unless you slow down a tape and watch the catch and process of pulling the body over the hand.
The conclusion I’ve drawn from years of studying swimming and from speaking to people who have taken the TI course is that TI is easy to learn and will save you energy in the water. It’s shortcoming is in the adherent’s inability to use TI techniques to greatly improve speed. The propulsion element to swimming is difficult to learn, and it will take more energy in the short run, but it will become second nature once you’re physically adapted, and it will make you fast!
Wednesday, March 03, 2010
Ironman Malaysia 2010 - Race Report
(Photos courtesy of Shilpa, Ben, Juliana, Tey, Shazly and Frank Chong)
Mmmm! So you saw my training, you saw my goals, you saw the review of my goals but what about the race as a whole?
Siddhart, Sebastian, Shilpa and I arrived on Thursday morning and checked into the Westin. It's near the race start, a great hotel and this year they were offering a special rate of 50% off rack rates so it was too good an opportunity to miss. Also, it's only fair that Shilpa and the boys have a bit of luxury to make up for the Ironman suffering that the spectators have to put up with!
On Thursday I did NOTHING, NOTHING AT ALL, training-wise that is! Weird, first day off in over six months (other than 4 days sick in bed). I registered and got my medical, put bike together etc... but other than that it was a lazy day. We had lunch overlooking the ocean - gorgeous but HOTTT!
Spent the afternoon nibbling on crap unhealthy food so skipped dinner and took an early night - slept like a baby! Woke up feeling very positive.
On Friday morning I went for a 500m swim at the time we'd be finishing to check out sighting (especially coming back to shore as it's directly into the sun). Also to check out the current, it was strong again this year. Against/across us on the way out and with/across us coming in.
Then a quick 7k on the bike followed by a 2.5 brisk run. Job done, systems primed and ready to go. I then whizzed off to the Langkasuka Hotel for the briefing - Uh oh! It has been relocated to the Seaview Hotel - I even checked their useless website before I left for the swim - poor organisation that was to persist throughout the weekend sadly.
Made it for the second half of the briefing which in itself was a bit of a shambles with questions at the end turning into a max exodus and individuals having to ask the race management personally rather than for everyone to hear.
Checked the bike in, packed my race bags and then we went for a very early dinner to our favourite little Italian Restaurant in Langkawi. Back home to bed, asleep by 9pm. Slept like a baby AGAIN until 4:45 and then it was all systems GO!
WAKE-UP
A few sit-downs to unload and four very strong coffees (first caffeine in a month). A bowl of muesli and that was that I was set for the race. Said goodbye to the kids and started walking down to T1. Halfway there I was whisked up and given a lift, thanks guys!
PRE-START
It was a mad house in T1, hundreds of competitors everywhere - weighing in, body marking, setting up bikes, replacing tyres and tubes, CRAZY (but very cool). I got sorted quickly and calmly and then kissed Shilpa and the boys who'd arrived to see me off. As soon as the pros started (15 minutes before us) I jumped in and started my warm up. Before I knew it BANG, we were sent off 1 minute early!!!
SWIM 1hr 15mins 05sec
My plan was to keep to the left away from the jetty and in clear water and try to pick up a draft. I'm still not too good at drafting so that didn't work very well but the clear water was nice. I swam and swam and swam and just as I reckoned I was at the turnaround I looked up and saw the 600m marker !!! WTF!!! Ok Mr Cross, reset and carry on. Eventually I got to the U-turn in pretty good shape and feeling that I was swimming well (albeit pulling to the left a little).
The swim back was pretty uneventful, I freaked out when I swam across some netting or seaweed a couple of times but I came across no jellyfish and the usual proliferation of sea lice were somewhat minimal this year.
I got out of the water and was very disappointed to see I was a minute and 10 seconds slower than last year - I'd been swimming 18k a week, lost weight, bought a speedsuit and I was SLOWER!!!! In fact everyone was slower so I guess the course was longer or the current stronger or both so I'm OK with that.
T1 - 3mins 26secs
I'd promised myself to reduce transition time this year but also to make sure I didn't screw up in transition and forget to do something i.e. drink, anti-chafe, sunblock etc.. As it turned out I was 51 seconds slower than last year but I got everything sorted nicely. Fortunately I had a tiny bit of sunblock in my bag - very fortunate as the IDIOT race organisers didn't put any in the transition tent nor had they told anyone. [I normally am very defensive of criticism of race organisers but this is bordering on criminal and dangerous - at least let people know for goodness sake - it was 40C out on the bike]
BIKE - 4hrs 57mins 50secs
My bike is always good and I knew that this year was going to be even better but once again I'd promised myself not to nail myself to the wall just to get a great bike time (one of my old ego driven failings of past Ironmans). I powered round the course focusing on keeping my heart rate down and cadence averaging at 84. I NEVER look at speed, there's no point, if you're cadence is right and your heart rate where it should be the speed will look after itself. Trying to push the speed if you're body is not responding will just make things worse!
I was drinking and eating well but at about 90-100k I felt my stomach cramping, oh dear, nothing too bad but I knew that would come and bite me on the run. I forgot about it and accepted the pain as part of the experience. Then to my ABSOLUTE DISGUST I got to a drink station at about 4hrs into the bike and they'd run out of water. Fortunately I'd been drinking well AND my bottles were still half full. I pushed on to the next drinks station and they had Gatorade bottles filled with water from goodness knows where and no tops!!!(On reflection I wander if this is actually where my stomach cramps came from i.e. dodgy water!!!). I grabbed one and nursed it making sure I didn't spill a drop. Then a woman on the side of the road shouted "Water?" and handed me a 500ml of mineral water. How cool was that - thank you so much - my race would probably have been over had it not been for that.
Fortunately the next drink station had some water and soon after I was finishing the bike - by now it was 40C and 90% humidity! I'd broken the 5hr barrier but had expected to go faster I must admit, it was exactly the same course as last year except for the finish straight, everyone else on the whole were slower so I guess the conditions were tougher and the stomach cramps hadn't helped.
[I'll say it again - to allow water to run out in such temperatures is bordering on criminal and is highly dangerous - the race organisers should at the very least issue an apology and publicly commit to this never happening again (sunblock in the transition tents too)] - it's not like they don't know what the conditions are going to be like!!!
T2 - 3mins 36secs
Last year my T2 was slow 6min+. I faffed quite a lot and forgot to take off my heart rate strap and had to go back and look for my bag - plus a visit to the portaloo for a pee. This year I was better focused and sorted everything 3minutes quicker. I didn't have the distraction of having to apply sunblock either thanks to the organisers.
RUN - 3hrs 55mins 14secs
Now for anyone that's done an Ironman they know that this is where the race really starts - actually it really starts after 21k of the run.
My game plan was to look at the weather and totally back off if it was as hot as it usually is. I have Ironman China to do in two weeks and I don't do well in hot and long races. China is hopefully going to be a little cooler and as I'm toying with qualifying for the Ironman World Championships in Kona, Hawaii I really only had one shot either here or China.
It was hot, hot as hell in fact (I note that Tri-Stupe clocked it at 46C at 2:30pm). So did I back off? Of course I didn't, I was feeling great, I started out at sub 5minute pace (the official times show 6min pace but did not account for the first 1k) and kept going at about 4min50/k pace for the first 15k, I was fueling and hydrating well and my legs were feeling so strong it was a very strange/nice feeling. I was actually smiling. I even managed a pee on the hoof, without breaking stride (sorry Mum, pretend you didn't read this bit).
But then, wham, bam, the stomach cramps kicked in, I was overheating my kidney's stopped processing water and it was tilt game over. (Same story ever year in any hot races sadly). However, I had lost a lot of weight since last year ad had been running 80km a week for months so the legs were strong and so were the mind. I pressed my kidneys with my hand and walked a bit and ran a bit. Eventually things got back on track and I was running again with a few walk breaks when the pain got too great.
At about this point I'd ran myself into 3rd spot overtaking the guy that had been leading my age-group. It was short lived though as another competitor came from behind and overtook me.
I persevered and got to the beginning of the last lap when things were starting to get extreme pain-wise. Shilpa told me I was just two minutes down on third place (last qualifying spot in my age-group) and that I could do it. However my stomach felt like it was being cut apart from the inside with hot serrated knives. I got another few hundred metres and STOPPED - I tried desperately to throw up but couldn't, everything was too tight.
I saw my training buddy Cort bearing down on me, I saw Wong catching me, I saw stars, pink angels and flying kangaroos uh ho, only one thing for it, better start moving again. I ran when I could and walked when the pain was too bad and soon came all the way back to the Seaview Hotel, only 1k to the finish, Wong had caught me, another in my age-group sprinted past but somehow I'd stayed in front of Cort.
I actually had a nice run down the sea front to the finishing chute at the Eagle, I rather enjoyed it. I came across the line to find Seb and Sid standing either side of the finishing arch VERY COOL!
(NB Clock was started for the pros 15 minutes before our start)
So a new personal best 10hours 15 minutes and 11seconds. 20th overall, 9th amateur but amazingly only 5th in my age-group.
A new bike PB, a new Ironman marathon PB (and my third fastest marathon ever - guess I couldn't have walked that much). But have I blown it for China????????
POST RACE
First of all I can't begin to thank my wonderful support team enough. Shilpa was as switched on as ever and always at the right place at the right time for me. Sid and Seb seemed to have a better idea what was going on this year and cheered me loads which was just so motivating.
My friends Andrea & Harm were there with their kids and screamed nonstop for me (I only felt bad that I didn't acknowledge them much in the race I was either in the zone and focused or in the "house of pain" and blinkered).
Sam who couldn't compete because of the broken collarbone he sustained in Powerman - it takes a big chunk of character to come and support a race that you should have been in - especially with as much enthusiasm as he did - big respect Sam.
Ben a highly talented Ironman he just doesn't know it yet (once he starts to swim and bike he'll be awesome). Ben is an amazingly enthusiastic run training partner and will be a 2hr50 marathoner in 5 weeks time at the Rotterdam Marathon. Thanks for the photos too Ben.
Juliana who wasn't able to race this year but did last year and will again next year. She was there supporting everyone, taking photos and shouting support nonstop all day. Great attitude Julie, thanks for the support and for the photos.
Tey, as ever he turns up to our events, takes loads of fabulous photos of us and then posts them on his site so we can download them and doesn't charge a bean! How totally unselfish and supportive is this guy? A big thank you Tey and once again thanks for the photos.
Shazly has set up a company to bring photos to us professionally edited and presented in wonderful race albums. He takes training pictures, pre-race, race, finishing and post race pictures and then presents them in a beautiful album. From the results I've seen these are well worth getting especially if it's your first or one of your first Ironmans - worth every cent. Also Shazly sent me some photos from race day, thanks dude, this was totally unexpected and greatly appreciated.
Sandy and Cort, Sandy was probably the most vocal supporter there that day - how much energy has that lady got? - thanks you helped get me through the marathon. You too Cort, always an acknowledgement and encouragement every time we passed on the run. It was a pleasure to train with you and I was so pleased that you got your Hawaii slot.
Jens, again another training buddy. Encouragement every lap, thanks Jens it was inspiring to see you running at such speed. Jens mixed it up with the pros and came 11th overall and also qualified for Hawaii.
I also have to give a shout out to one of my triathlon heroes, Sofian Ismail. Always a smile, always encouragement for everyone and an icon of the sport. He was there in his official Malaysian ITU World Long Course trisuit having represented the country in Australia in 2009. Sofian didn't qualify for Hawaii (this year) but finished yet another Ironman and will be joining me to race in Ironman China.
Keat Seong, swim training partner and all together good guy and triathlon addict. I found out after the race that he got knocked unconscious at the beginning of the swim and came around on a kayak. The kayak guy said he'd been out cold for about 10 minutes. So that was the end of his race!!!! NO IT WASN'T, can you believe this? He got himself together, slipped back into the water and not only finished the swim but finished the race too! WOW, I'm in awe!
Finally, commiserations to Bee, she had two punctures within the fist 10k and that was the end of her race.
FINAL REFLECTIONS
First of all in answer to my question "Have I blown it for China?", I'm afraid and sad to say that for any 40-44yos going to China the answer in a resounding big fat NO I HAVEN'T!
I had a fitful night's sleep after the race but other than that and some annoying chafing from the swim I feel fantastic. No stiffness, no aches or pains not residual tiredness. I started easy training again on Monday and Tuesday. This morning (Wednesday) I did a brick bike/run. It wasn't long but it was fast and intense - I felt really strong and quick. Everything so far is looking on track for a good result in China. I now anticipate that the determining factor will be singularly that of the temperature. All I ask for is that it is 5C cooler than IMMY on the run and I'll be racing with my "A" Game (and my "A" Game ain't too shabby).
Mmmm! So you saw my training, you saw my goals, you saw the review of my goals but what about the race as a whole?
Siddhart, Sebastian, Shilpa and I arrived on Thursday morning and checked into the Westin. It's near the race start, a great hotel and this year they were offering a special rate of 50% off rack rates so it was too good an opportunity to miss. Also, it's only fair that Shilpa and the boys have a bit of luxury to make up for the Ironman suffering that the spectators have to put up with!
On Thursday I did NOTHING, NOTHING AT ALL, training-wise that is! Weird, first day off in over six months (other than 4 days sick in bed). I registered and got my medical, put bike together etc... but other than that it was a lazy day. We had lunch overlooking the ocean - gorgeous but HOTTT!Spent the afternoon nibbling on crap unhealthy food so skipped dinner and took an early night - slept like a baby! Woke up feeling very positive.
On Friday morning I went for a 500m swim at the time we'd be finishing to check out sighting (especially coming back to shore as it's directly into the sun). Also to check out the current, it was strong again this year. Against/across us on the way out and with/across us coming in.
Then a quick 7k on the bike followed by a 2.5 brisk run. Job done, systems primed and ready to go. I then whizzed off to the Langkasuka Hotel for the briefing - Uh oh! It has been relocated to the Seaview Hotel - I even checked their useless website before I left for the swim - poor organisation that was to persist throughout the weekend sadly.
Made it for the second half of the briefing which in itself was a bit of a shambles with questions at the end turning into a max exodus and individuals having to ask the race management personally rather than for everyone to hear.
Checked the bike in, packed my race bags and then we went for a very early dinner to our favourite little Italian Restaurant in Langkawi. Back home to bed, asleep by 9pm. Slept like a baby AGAIN until 4:45 and then it was all systems GO!WAKE-UP
A few sit-downs to unload and four very strong coffees (first caffeine in a month). A bowl of muesli and that was that I was set for the race. Said goodbye to the kids and started walking down to T1. Halfway there I was whisked up and given a lift, thanks guys!
PRE-STARTIt was a mad house in T1, hundreds of competitors everywhere - weighing in, body marking, setting up bikes, replacing tyres and tubes, CRAZY (but very cool). I got sorted quickly and calmly and then kissed Shilpa and the boys who'd arrived to see me off. As soon as the pros started (15 minutes before us) I jumped in and started my warm up. Before I knew it BANG, we were sent off 1 minute early!!!
SWIM 1hr 15mins 05secMy plan was to keep to the left away from the jetty and in clear water and try to pick up a draft. I'm still not too good at drafting so that didn't work very well but the clear water was nice. I swam and swam and swam and just as I reckoned I was at the turnaround I looked up and saw the 600m marker !!! WTF!!! Ok Mr Cross, reset and carry on. Eventually I got to the U-turn in pretty good shape and feeling that I was swimming well (albeit pulling to the left a little).
The swim back was pretty uneventful, I freaked out when I swam across some netting or seaweed a couple of times but I came across no jellyfish and the usual proliferation of sea lice were somewhat minimal this year.
I got out of the water and was very disappointed to see I was a minute and 10 seconds slower than last year - I'd been swimming 18k a week, lost weight, bought a speedsuit and I was SLOWER!!!! In fact everyone was slower so I guess the course was longer or the current stronger or both so I'm OK with that.
T1 - 3mins 26secs
I'd promised myself to reduce transition time this year but also to make sure I didn't screw up in transition and forget to do something i.e. drink, anti-chafe, sunblock etc.. As it turned out I was 51 seconds slower than last year but I got everything sorted nicely. Fortunately I had a tiny bit of sunblock in my bag - very fortunate as the IDIOT race organisers didn't put any in the transition tent nor had they told anyone. [I normally am very defensive of criticism of race organisers but this is bordering on criminal and dangerous - at least let people know for goodness sake - it was 40C out on the bike]
BIKE - 4hrs 57mins 50secsMy bike is always good and I knew that this year was going to be even better but once again I'd promised myself not to nail myself to the wall just to get a great bike time (one of my old ego driven failings of past Ironmans). I powered round the course focusing on keeping my heart rate down and cadence averaging at 84. I NEVER look at speed, there's no point, if you're cadence is right and your heart rate where it should be the speed will look after itself. Trying to push the speed if you're body is not responding will just make things worse!
I was drinking and eating well but at about 90-100k I felt my stomach cramping, oh dear, nothing too bad but I knew that would come and bite me on the run. I forgot about it and accepted the pain as part of the experience. Then to my ABSOLUTE DISGUST I got to a drink station at about 4hrs into the bike and they'd run out of water. Fortunately I'd been drinking well AND my bottles were still half full. I pushed on to the next drinks station and they had Gatorade bottles filled with water from goodness knows where and no tops!!!(On reflection I wander if this is actually where my stomach cramps came from i.e. dodgy water!!!). I grabbed one and nursed it making sure I didn't spill a drop. Then a woman on the side of the road shouted "Water?" and handed me a 500ml of mineral water. How cool was that - thank you so much - my race would probably have been over had it not been for that.
Fortunately the next drink station had some water and soon after I was finishing the bike - by now it was 40C and 90% humidity! I'd broken the 5hr barrier but had expected to go faster I must admit, it was exactly the same course as last year except for the finish straight, everyone else on the whole were slower so I guess the conditions were tougher and the stomach cramps hadn't helped.[I'll say it again - to allow water to run out in such temperatures is bordering on criminal and is highly dangerous - the race organisers should at the very least issue an apology and publicly commit to this never happening again (sunblock in the transition tents too)] - it's not like they don't know what the conditions are going to be like!!!
T2 - 3mins 36secs
Last year my T2 was slow 6min+. I faffed quite a lot and forgot to take off my heart rate strap and had to go back and look for my bag - plus a visit to the portaloo for a pee. This year I was better focused and sorted everything 3minutes quicker. I didn't have the distraction of having to apply sunblock either thanks to the organisers.
RUN - 3hrs 55mins 14secs
Now for anyone that's done an Ironman they know that this is where the race really starts - actually it really starts after 21k of the run.
My game plan was to look at the weather and totally back off if it was as hot as it usually is. I have Ironman China to do in two weeks and I don't do well in hot and long races. China is hopefully going to be a little cooler and as I'm toying with qualifying for the Ironman World Championships in Kona, Hawaii I really only had one shot either here or China.
It was hot, hot as hell in fact (I note that Tri-Stupe clocked it at 46C at 2:30pm). So did I back off? Of course I didn't, I was feeling great, I started out at sub 5minute pace (the official times show 6min pace but did not account for the first 1k) and kept going at about 4min50/k pace for the first 15k, I was fueling and hydrating well and my legs were feeling so strong it was a very strange/nice feeling. I was actually smiling. I even managed a pee on the hoof, without breaking stride (sorry Mum, pretend you didn't read this bit).But then, wham, bam, the stomach cramps kicked in, I was overheating my kidney's stopped processing water and it was tilt game over. (Same story ever year in any hot races sadly). However, I had lost a lot of weight since last year ad had been running 80km a week for months so the legs were strong and so were the mind. I pressed my kidneys with my hand and walked a bit and ran a bit. Eventually things got back on track and I was running again with a few walk breaks when the pain got too great.
At about this point I'd ran myself into 3rd spot overtaking the guy that had been leading my age-group. It was short lived though as another competitor came from behind and overtook me.
I persevered and got to the beginning of the last lap when things were starting to get extreme pain-wise. Shilpa told me I was just two minutes down on third place (last qualifying spot in my age-group) and that I could do it. However my stomach felt like it was being cut apart from the inside with hot serrated knives. I got another few hundred metres and STOPPED - I tried desperately to throw up but couldn't, everything was too tight.I saw my training buddy Cort bearing down on me, I saw Wong catching me, I saw stars, pink angels and flying kangaroos uh ho, only one thing for it, better start moving again. I ran when I could and walked when the pain was too bad and soon came all the way back to the Seaview Hotel, only 1k to the finish, Wong had caught me, another in my age-group sprinted past but somehow I'd stayed in front of Cort.
I actually had a nice run down the sea front to the finishing chute at the Eagle, I rather enjoyed it. I came across the line to find Seb and Sid standing either side of the finishing arch VERY COOL!(NB Clock was started for the pros 15 minutes before our start)
So a new personal best 10hours 15 minutes and 11seconds. 20th overall, 9th amateur but amazingly only 5th in my age-group.A new bike PB, a new Ironman marathon PB (and my third fastest marathon ever - guess I couldn't have walked that much). But have I blown it for China????????
POST RACE
First of all I can't begin to thank my wonderful support team enough. Shilpa was as switched on as ever and always at the right place at the right time for me. Sid and Seb seemed to have a better idea what was going on this year and cheered me loads which was just so motivating.
My friends Andrea & Harm were there with their kids and screamed nonstop for me (I only felt bad that I didn't acknowledge them much in the race I was either in the zone and focused or in the "house of pain" and blinkered).
Sam who couldn't compete because of the broken collarbone he sustained in Powerman - it takes a big chunk of character to come and support a race that you should have been in - especially with as much enthusiasm as he did - big respect Sam.
Ben a highly talented Ironman he just doesn't know it yet (once he starts to swim and bike he'll be awesome). Ben is an amazingly enthusiastic run training partner and will be a 2hr50 marathoner in 5 weeks time at the Rotterdam Marathon. Thanks for the photos too Ben.
Juliana who wasn't able to race this year but did last year and will again next year. She was there supporting everyone, taking photos and shouting support nonstop all day. Great attitude Julie, thanks for the support and for the photos.
Tey, as ever he turns up to our events, takes loads of fabulous photos of us and then posts them on his site so we can download them and doesn't charge a bean! How totally unselfish and supportive is this guy? A big thank you Tey and once again thanks for the photos.
Shazly has set up a company to bring photos to us professionally edited and presented in wonderful race albums. He takes training pictures, pre-race, race, finishing and post race pictures and then presents them in a beautiful album. From the results I've seen these are well worth getting especially if it's your first or one of your first Ironmans - worth every cent. Also Shazly sent me some photos from race day, thanks dude, this was totally unexpected and greatly appreciated.
Sandy and Cort, Sandy was probably the most vocal supporter there that day - how much energy has that lady got? - thanks you helped get me through the marathon. You too Cort, always an acknowledgement and encouragement every time we passed on the run. It was a pleasure to train with you and I was so pleased that you got your Hawaii slot.
Jens, again another training buddy. Encouragement every lap, thanks Jens it was inspiring to see you running at such speed. Jens mixed it up with the pros and came 11th overall and also qualified for Hawaii.
I also have to give a shout out to one of my triathlon heroes, Sofian Ismail. Always a smile, always encouragement for everyone and an icon of the sport. He was there in his official Malaysian ITU World Long Course trisuit having represented the country in Australia in 2009. Sofian didn't qualify for Hawaii (this year) but finished yet another Ironman and will be joining me to race in Ironman China.
Keat Seong, swim training partner and all together good guy and triathlon addict. I found out after the race that he got knocked unconscious at the beginning of the swim and came around on a kayak. The kayak guy said he'd been out cold for about 10 minutes. So that was the end of his race!!!! NO IT WASN'T, can you believe this? He got himself together, slipped back into the water and not only finished the swim but finished the race too! WOW, I'm in awe!
Finally, commiserations to Bee, she had two punctures within the fist 10k and that was the end of her race.
FINAL REFLECTIONS
First of all in answer to my question "Have I blown it for China?", I'm afraid and sad to say that for any 40-44yos going to China the answer in a resounding big fat NO I HAVEN'T!
I had a fitful night's sleep after the race but other than that and some annoying chafing from the swim I feel fantastic. No stiffness, no aches or pains not residual tiredness. I started easy training again on Monday and Tuesday. This morning (Wednesday) I did a brick bike/run. It wasn't long but it was fast and intense - I felt really strong and quick. Everything so far is looking on track for a good result in China. I now anticipate that the determining factor will be singularly that of the temperature. All I ask for is that it is 5C cooler than IMMY on the run and I'll be racing with my "A" Game (and my "A" Game ain't too shabby).
Tuesday, March 02, 2010
RIP Common Sense
(Courtesy of Ian)
An Obituary printed in the London Times - Interesting and sadly rather true.
Today we mourn the passing of a beloved old friend, Common Sense, who has been with us for many years. No one knows for sure how old he was, since his birth records were long ago lost in bureaucratic red tape.
He will be remembered as having cultivated such valuable lessons as:
- Knowing when to come in out of the rain;
- Why the early bird gets the worm;
- Life isn't always fair;
- and maybe it was my fault.
Common Sense lived by simple, sound financial policies (don't spend more than you can earn) and reliable strategies (adults, not children, are in charge).
His health began to deteriorate rapidly when well-intentioned but overbearing regulations were set in place. Reports of a 6-year-old boy charged with sexual harassment for kissing a classmate; teens suspended from school for using mouthwash after lunch; and a teacher fired for reprimanding an unruly student, only worsened his condition.
Common Sense lost ground when parents attacked teachers for doing the job that they themselves had failed to do in disciplining their unruly children. It declined even further when schools were required to get parental consent to administer sun lotion or an aspirin to a student; but could not inform parents when a student became pregnant and wanted to have an abortion.
Common Sense lost the will to live as the churches became businesses; and criminals received better treatment than their victims. Common Sense took a beating when you couldn't defend yourself from a burglar in your own home and the burglar could sue you for assault.
Common Sense finally gave up the will to live, after a woman failed to realize that a steaming cup of coffee was hot. She spilled a little in her lap, and was promptly awarded a huge settlement. Common Sense was preceded in death, by his parents, Truth and Trust, by his wife, Discretion, by his daughter, Responsibility, and by his son, Reason.
He is survived by his 4 stepbrothers; I Know My Rights, I Want It Now, Someone Else Is To Blame, and I'm A Victim
Not many attended his funeral because so few realized he was gone. If you still remember him, pass this on. If not, join the majority and do nothing.
An Obituary printed in the London Times - Interesting and sadly rather true.Today we mourn the passing of a beloved old friend, Common Sense, who has been with us for many years. No one knows for sure how old he was, since his birth records were long ago lost in bureaucratic red tape.
He will be remembered as having cultivated such valuable lessons as:
- Knowing when to come in out of the rain;
- Why the early bird gets the worm;
- Life isn't always fair;
- and maybe it was my fault.
Common Sense lived by simple, sound financial policies (don't spend more than you can earn) and reliable strategies (adults, not children, are in charge).
His health began to deteriorate rapidly when well-intentioned but overbearing regulations were set in place. Reports of a 6-year-old boy charged with sexual harassment for kissing a classmate; teens suspended from school for using mouthwash after lunch; and a teacher fired for reprimanding an unruly student, only worsened his condition.
Common Sense lost ground when parents attacked teachers for doing the job that they themselves had failed to do in disciplining their unruly children. It declined even further when schools were required to get parental consent to administer sun lotion or an aspirin to a student; but could not inform parents when a student became pregnant and wanted to have an abortion.
Common Sense lost the will to live as the churches became businesses; and criminals received better treatment than their victims. Common Sense took a beating when you couldn't defend yourself from a burglar in your own home and the burglar could sue you for assault.
Common Sense finally gave up the will to live, after a woman failed to realize that a steaming cup of coffee was hot. She spilled a little in her lap, and was promptly awarded a huge settlement. Common Sense was preceded in death, by his parents, Truth and Trust, by his wife, Discretion, by his daughter, Responsibility, and by his son, Reason.
He is survived by his 4 stepbrothers; I Know My Rights, I Want It Now, Someone Else Is To Blame, and I'm A Victim
Not many attended his funeral because so few realized he was gone. If you still remember him, pass this on. If not, join the majority and do nothing.
Think before you speak
(Courtesy of Angela Hanley-Cook)
Think before you speak...
Here are six reasons why you should think before you speak -
The last one is great!
Have you ever spoken and wished that you could
Immediately take the words back...
Or that you could crawl into a hole?
Here are the Testimonials of a few people who did.....
FIRST TESTIMONY:
I walked into a hair salon with my husband and three kids in tow
And asked loudly,
"How much do you charge for a shampoo and a bl*w j0b?"
I turned around and walked back out and never went back
My husband didn't say a word...
He knew better.
SECOND TESTIMONY:
I was at the golf store comparing different kinds of golf balls.
I was unhappy with the women's type I had been using.
After browsing for several minutes,
I was approached by one of the good-looking gentlemen who works at the store.
He asked if he could help me.
Without thinking, I looked at him and said, "I think I like playing with men's balls"
THIRD TESTIMONY:
My sister and I were at the mall and
Passed by a store that sold a
Variety of candy and nuts.
As we were looking at the display case,
The boy behind the counter asked if we needed any help.
I replied, "No, I'm just looking at your nuts."
My sister started to laugh hysterically.
The boy grinned, and I turned beet-red and walked away.
To this day, my sister has never let me forget..
FOURTH TESTIMONY:
While in line at the bank one afternoon,
My toddler decided to release
Some pent-up energy and ran amok.
I was finally able to grab hold of
Her after receiving looks of disgust
And annoyance from other patrons.
I told her that if she did not start behaving
"right now" she would be punished.
To my horror, she looked me in the eye and said in a voice just as threatening,
"If you don't let me go right now,
I will tell Grandma that I saw you
Kissing Daddy's willy last night!"
The silence was deafening after this enlightening exchange.
Even the tellers stopped what they were doing.
I mustered up the last of my dignity and
Walked out of the bank with my daughter in tow.
The last thing I heard when the door closed behind me, were screams of laughter.
FIFTH TESTIMONY:
Have you ever asked your child a question too many times?
My three-year-old son had a lot of problems with potty training and I was on him constantly.
One day we stopped at McDonald's for a quick lunch, in between errands. It was very busy, with a full dining room.
While enjoying my burger, I smelled something funny,
So of course I checked my seven-month-old daughter,
She was clean.
Then I realized that Danny had not asked to go potty in a while.
I asked him if he needed to go, and he said "No".
I kept thinking
"Oh Lord, that child has had an accident, and I don't have any clothes with me."
Then I said,
"Danny, are you SURE you didn't have an accident?"
"No," he replied.
I just KNEW that he must have had an accident, because the smell was getting worse.
Soooooo, I asked one more time, "Danny did you have an accident ? This time he jumped up, yanked down his pants,
Bent over, spread his cheeks and yelled
"SEE MOM, IT'S JUST FARTS!!"
While 30 people nearly choked to death on their food laughing,
He calmly pulled up his pants and sat down.
An old couple made me feel better,
Thanking me for the best laugh they'd ever had!
LAST BUT NOT LEAST TESTIMONY:
This had most of the state of Michigan in America laughing for 2 days
And a very embarrassed female news anchor who will,
In the future, likely think before she speaks.
What happens when you predict snow but don't get any!
We had a female news anchor that,
The day after it was supposed to have snowed and didn't,
Turned to the weatherman and asked:
"So Bob, where's that 8 inches you promised me last night?"
Not only did he have to leave the set,
But half the crew did too they were laughing so hard!
Think before you speak...Here are six reasons why you should think before you speak -
The last one is great!
Have you ever spoken and wished that you could
Immediately take the words back...
Or that you could crawl into a hole?
Here are the Testimonials of a few people who did.....
FIRST TESTIMONY:
I walked into a hair salon with my husband and three kids in tow
And asked loudly,
"How much do you charge for a shampoo and a bl*w j0b?"
I turned around and walked back out and never went back
My husband didn't say a word...
He knew better.
SECOND TESTIMONY:
I was at the golf store comparing different kinds of golf balls.
I was unhappy with the women's type I had been using.
After browsing for several minutes,
I was approached by one of the good-looking gentlemen who works at the store.
He asked if he could help me.
Without thinking, I looked at him and said, "I think I like playing with men's balls"
THIRD TESTIMONY:
My sister and I were at the mall and
Passed by a store that sold a
Variety of candy and nuts.
As we were looking at the display case,
The boy behind the counter asked if we needed any help.
I replied, "No, I'm just looking at your nuts."
My sister started to laugh hysterically.
The boy grinned, and I turned beet-red and walked away.
To this day, my sister has never let me forget..
FOURTH TESTIMONY:
While in line at the bank one afternoon,
My toddler decided to release
Some pent-up energy and ran amok.
I was finally able to grab hold of
Her after receiving looks of disgust
And annoyance from other patrons.
I told her that if she did not start behaving
"right now" she would be punished.
To my horror, she looked me in the eye and said in a voice just as threatening,
"If you don't let me go right now,
I will tell Grandma that I saw you
Kissing Daddy's willy last night!"
The silence was deafening after this enlightening exchange.
Even the tellers stopped what they were doing.
I mustered up the last of my dignity and
Walked out of the bank with my daughter in tow.
The last thing I heard when the door closed behind me, were screams of laughter.
FIFTH TESTIMONY:
Have you ever asked your child a question too many times?
My three-year-old son had a lot of problems with potty training and I was on him constantly.
One day we stopped at McDonald's for a quick lunch, in between errands. It was very busy, with a full dining room.
While enjoying my burger, I smelled something funny,
So of course I checked my seven-month-old daughter,
She was clean.
Then I realized that Danny had not asked to go potty in a while.
I asked him if he needed to go, and he said "No".
I kept thinking
"Oh Lord, that child has had an accident, and I don't have any clothes with me."
Then I said,
"Danny, are you SURE you didn't have an accident?"
"No," he replied.
I just KNEW that he must have had an accident, because the smell was getting worse.
Soooooo, I asked one more time, "Danny did you have an accident ? This time he jumped up, yanked down his pants,
Bent over, spread his cheeks and yelled
"SEE MOM, IT'S JUST FARTS!!"
While 30 people nearly choked to death on their food laughing,
He calmly pulled up his pants and sat down.
An old couple made me feel better,
Thanking me for the best laugh they'd ever had!
LAST BUT NOT LEAST TESTIMONY:
This had most of the state of Michigan in America laughing for 2 days
And a very embarrassed female news anchor who will,
In the future, likely think before she speaks.
What happens when you predict snow but don't get any!
We had a female news anchor that,
The day after it was supposed to have snowed and didn't,
Turned to the weatherman and asked:
"So Bob, where's that 8 inches you promised me last night?"
Not only did he have to leave the set,
But half the crew did too they were laughing so hard!
Post IMMY review of goals
Well I finished at least and in pretty good shape, no aches or pains just a bit (a lot actually) of chafing around the neck from the speedsuit in the swim. I'll do a proper write-up later but wanted to review my goals first and see where I was at with them.Finishing time: - 10hrs 15mins 11secs (Time on the clock in the picture is due to the Pros starting 15 minutes before us).
1) Swim - PB (Very realistic) - FAILED (Everyone was slower, current very strong and distance may also have been longer than last year as there was a strong current then too - All said and done I was quite disappointed about this as I'd trained really really hard on the swim)
2) Swim - Sub 1hr10 (Realistic) - FAILED
3) Swim - Sub 1hr05 (Unlikely but possible) - FAILED
4) T1 - 2min30 - FAILED Disappointed with myself about this too. I could have been quicker but I was so focused on getting it right that I gave myself time here - also I made sure I stopped and drank as I knew that this was going to be a major factor - this WILL BE FIXED for China, it's all "FREE TIME" and normally I'm pretty swift through transition in an OD race.
5) Bike - PB (Very realistic but will depend on course to some degree) - ACHIEVED Got stomach cramps on the bike and the organisers ran out of water after 4hrs but still made it.
6) Bike - Sub 5hr (Realistic but will depend on course to some degree) - ACHIEVED 4hrs57
7) Bike - ~4hr50 (Realistic but will depend on course to some degree) - FAILED
8) Bike - Sub 4hr50 (Unlikely but possible) - FAILED
9) T2 - 2min30 - FAILED Disappointed with myself about this too although 3 minutes faster than last year.
10) Run - Back off and smell the roses - jog/walk save myself for China (Most realistic) - FAILED I rolled the dice and came up short - Big mistake? I feel pretty unscathed by the race other than bruised kidneys and a painful toenail.
Unless I feel amazing then: -
11) Run - PB (If I'm going for it then this is a given) - ACHIEVED 3hr55 (My third fastest marathon ever).
12) Run - Sub 4hr (If I'm going for it then this should be a given) - ACHIEVED
13) Run - ~3hr45 (Realistic) - FAILED It was on the cards but the heat and resulting stomach cramps put paid to that.
14) Run - Sub 3hr40 (A big ask, weather will dictate) - FAILED It was on the cards blah blah blah.
15) Run - ~3hr30 (Unlikely but possible if weather not too hot i.e. it rains [hahahaha]) - FAILED If only it had rained!!!! If only, if only...but it didn't so get a life Simon and try again.
Wednesday, February 24, 2010
Run/Walk technique for hald and full Ironman
Simon says: - This is a very interesting article by Johan Stemmet from South Africa on the run/walk technique that he has been trying in his training for Ironman South Africa. He just competed in the South African Age-Group Championships and won the silver medal for the 40-49 category (half Ironman) by using this technique. His half marathon time was 1hr26min57 and overall time 4hr33. No too shabby a time I think you'll agree so read on...
Tri-Stemmet writes: -
Here is the silver medal I won this past weekend at the National Long Distance Triathlon Champs.
Not long ago I listened to a podcast where Bobby McGee http://www.bobbymcgee.com/ talked about the run/walk technique and how it can improve your running time. It basically says you must never run more than 10 minutes at a time and then have a brisk walk of 1 minute. He however explained that you can start your marathon by walking 30 seconds during the first hour, 45 seconds during the second hour and then walk 1 minute from the third hour but keep your running at 10 minutes maximum.
The important thing is to walk at a fast pace and don't slow down completely. As he explained if you look at the upper body you shouldn't notice a difference between the run and the walk intervals, the upper body must keep it's running form.
Using this technique also helps you to break down the marathon in 10 minute intervals and you just focus on the next ten minutes. I must say this works as you don't have this huge number in your head where you know you must run 21 or 42 kilometers but only 10 minutes at a time.
Now there will be people that says it works for them and others will says it's not for them and them you will get a lot of people that are too scared to try it.
I decided I will give it a go and I must admit at first I was not too sure if it was the right thing to do but I was determined to give it a go and not give up as I will then never know if it works or not. During training I kept the walking intervals at 1 minute.
As time progressed my running pace was at the same level as when I ran non stop, my heart rate was lower and I wasn't that tired after my long runs meaning I could recover faster.
During Ironman70.3 in January I ran 10 minutes and walked 1 minute but after the race I realized that the 1 minute walking intervals was too long for a half marathon. I then decided to cut the walk intervals down to 30 seconds during my training.
During this past weekends Half Ironman I decided to use the technique again and see if there is an improvement. Well I had my fastest ever half marathon and my body felt good. According to the official results I did the run leg in 1h28:03 but according to my watch I finished in 1h26:57.
race results at http://www.spectrumsport.co.za/Prestige_Ultra_Triathlon_20100221.pdf
I think the transition times were included as the race results don't have a separate time for transition. Below is a breakdown of the 15 laps it took me to complete the run leg. During the last run interval I was just short of the finish line and decided to keep running until the end, that's why the last interval is not 10 minutes but 13:26 minutes.
If you are not into numbers or technical stuff you don't have to read further and can stop here, as all the numbers below is a little to much for some people.
O' and before I forget, wish me luck please. I spoke to a person today and he asked me to send him my sports resume as he might be interested in sponsoring me. I just met the person by chance but maybe I can have my first and only sponsor very soon:-)) Now I just need to compile a resume and make it look professional, not like my average work of art on the PC.
Lap/ Lap Time/ HR Avg/ Distance/ Cadence/ Stride Length
1) 10:00.0/ 154/ 2.417/ 93/ 119
2) 00:30.4/ 152/ 0.08/ 79/ 93
3) 09:58.9 / 156/ 2.556/ 93/ 127
4) 00:29.9/ 154/ 0.077 /78/ 96
5) 10:01.3/ 157/ 2.643/ 92/ 131
6) 00:30.4/ 158/ 0.076/ 75/ 93
7) 09:59.6/ 157/ 2.445/ 91/ 123
8) 00:29.3/ 151/ 0.077/ 80/ 93
9) 10:02.2/ 156/ 2.445/ 91/ 123
10) 00:29.7/ 153/ 0.073/ 74/ 94
11) 10:00.6/ 155/ 2.485/ 92/ 124
12) 00:29.5/ 156/ 0.074/ 77/ 88
13) 09:59.4/ 154/ 2.381/ 91/ 120
14) 00:29.6/ 151/ 0.07/ 75/ 86
15) 13:26.8/ 154/ 3.185/ 91/ 123
Tot 1h26:57/ 155/ 21.084/ 84.8/ 108.9
Johan Stemmet's blog can be found here: - TRI-STEMMET. Johan also qualified for the World Ironman Championships in Hawaii last year and successfully completed the race in October.
Tri-Stemmet writes: -
Here is the silver medal I won this past weekend at the National Long Distance Triathlon Champs. Not long ago I listened to a podcast where Bobby McGee http://www.bobbymcgee.com/ talked about the run/walk technique and how it can improve your running time. It basically says you must never run more than 10 minutes at a time and then have a brisk walk of 1 minute. He however explained that you can start your marathon by walking 30 seconds during the first hour, 45 seconds during the second hour and then walk 1 minute from the third hour but keep your running at 10 minutes maximum.
The important thing is to walk at a fast pace and don't slow down completely. As he explained if you look at the upper body you shouldn't notice a difference between the run and the walk intervals, the upper body must keep it's running form.
Using this technique also helps you to break down the marathon in 10 minute intervals and you just focus on the next ten minutes. I must say this works as you don't have this huge number in your head where you know you must run 21 or 42 kilometers but only 10 minutes at a time.
Now there will be people that says it works for them and others will says it's not for them and them you will get a lot of people that are too scared to try it.
I decided I will give it a go and I must admit at first I was not too sure if it was the right thing to do but I was determined to give it a go and not give up as I will then never know if it works or not. During training I kept the walking intervals at 1 minute.
As time progressed my running pace was at the same level as when I ran non stop, my heart rate was lower and I wasn't that tired after my long runs meaning I could recover faster.
During Ironman70.3 in January I ran 10 minutes and walked 1 minute but after the race I realized that the 1 minute walking intervals was too long for a half marathon. I then decided to cut the walk intervals down to 30 seconds during my training.
During this past weekends Half Ironman I decided to use the technique again and see if there is an improvement. Well I had my fastest ever half marathon and my body felt good. According to the official results I did the run leg in 1h28:03 but according to my watch I finished in 1h26:57.
race results at http://www.spectrumsport.co.za/Prestige_Ultra_Triathlon_20100221.pdf
I think the transition times were included as the race results don't have a separate time for transition. Below is a breakdown of the 15 laps it took me to complete the run leg. During the last run interval I was just short of the finish line and decided to keep running until the end, that's why the last interval is not 10 minutes but 13:26 minutes.
If you are not into numbers or technical stuff you don't have to read further and can stop here, as all the numbers below is a little to much for some people.
O' and before I forget, wish me luck please. I spoke to a person today and he asked me to send him my sports resume as he might be interested in sponsoring me. I just met the person by chance but maybe I can have my first and only sponsor very soon:-)) Now I just need to compile a resume and make it look professional, not like my average work of art on the PC.
Lap/ Lap Time/ HR Avg/ Distance/ Cadence/ Stride Length
1) 10:00.0/ 154/ 2.417/ 93/ 119
2) 00:30.4/ 152/ 0.08/ 79/ 93
3) 09:58.9 / 156/ 2.556/ 93/ 127
4) 00:29.9/ 154/ 0.077 /78/ 96
5) 10:01.3/ 157/ 2.643/ 92/ 131
6) 00:30.4/ 158/ 0.076/ 75/ 93
7) 09:59.6/ 157/ 2.445/ 91/ 123
8) 00:29.3/ 151/ 0.077/ 80/ 93
9) 10:02.2/ 156/ 2.445/ 91/ 123
10) 00:29.7/ 153/ 0.073/ 74/ 94
11) 10:00.6/ 155/ 2.485/ 92/ 124
12) 00:29.5/ 156/ 0.074/ 77/ 88
13) 09:59.4/ 154/ 2.381/ 91/ 120
14) 00:29.6/ 151/ 0.07/ 75/ 86
15) 13:26.8/ 154/ 3.185/ 91/ 123
Tot 1h26:57/ 155/ 21.084/ 84.8/ 108.9
Johan Stemmet's blog can be found here: - TRI-STEMMET. Johan also qualified for the World Ironman Championships in Hawaii last year and successfully completed the race in October.
Tuesday, February 23, 2010
Speedsuits legal for Ironman races
I recently heard that FINA had banded speedsuits (fastskins, swimskins) and that WTC the orgaisation behind Ironman were following suit. Indeed it appears they did for a period of 24 hours but then backtracked. I extracted the following statement from the slowtwitch.com website: -"Wetsuits that exceed 5mm in thickness will be legal at Ironman events that are wetsuit-legal, as will so-called fastskins or swimskins at all Ironman events.
Ironman's Steve Meckfessel stressed that there is no ban in place on either style of garment, and, no date when any such ban is currently contemplated. Any rule changes will depend on the discussions on rule dispensations between Ironman and USA Triathlon."
See full article HERE
Monday, February 22, 2010
Ironman Malaysia - Strategy and Goals
Having done my research there 18 competitors in my age-group that have done better Ironman times than me, 6 of them under 10 hours and 4 of them under 9 1/2 hours - a few people have said that means nothing when it comes to the heat of Malaysia but sadly for me one of the most affected and least able to deal with heat over a long course race is yours truly.
I also have Ironman China two weeks later and the intent was always to treat IMMY as a last long training weekend and a warm up and then nail China. If in the process the weather at IMMY was strangely cool (i.e. raining all day) and I was on to the run within 6hrs then I might try to get a result in Malaysia.
The danger of course is trying to nail IMMY and failing only then to be wiped out for China (the most likely scenario still). So we shall see, I suspect that it will be a 40C scorcher in Malaysia, I'll have a good swim and bike but will cook on the first kilometre of the run and sense/reality/dehydration will prevail and hopefully I'll back off.
However I still need to think about a race strategy and set some goals to help navigate through what will be a tough day whatever. Clearly I will be hard pressed to be competitive in Langkawi as the weather forecast is "Brilliant Sunshine" and since there's no shade on the course we're talking about 40C & 90% humidity. So the goals are: -
1) Swim - PB (Very realistic)
2) Swim - Sub 1hr10 (Realistic)
3) Swim - Sub 1hr05 (Unlikely but possible)
4) T1 - 2min30
5) Bike - PB (Very realistic but will depend on course to some degree)
6) Bike - Sub 5hr (Realistic but will depend on course to some degree)
7) Bike - ~4hr50 (Realistic but will depend on course to some degree)
8) Bike - Sub 4hr50 (Unlikely but possible)
9) T2 - 2min30
10) Run - Back off and smell the roses - jog/walk save myself for China (Most realistic)
Unless I feel amazing then: -
11) Run - PB (If I'm going for it then this is a given)
12) Run - Sub 4hr (If I'm going for it then this should be a given).
13) Run - ~3hr45 (Realistic)
14) Run - Sub 3hr40 (A big ask, weather will dictate)
15) Run - ~3hr30 (Unlikely but possible if weather not too hot i.e. it rains [hahahaha])
Ben recently told me something very useful in the mental preparation of a race (he's a marathon runner, a very good one, albeit soon to buy a tri bike): -
"It doesn't matter how many marathons I've done, or well prepared I am, or how well training has gone, I always tell myself that this is going to be the hardest thing I've ever done".
Simon says: - I think that this is the greatest mental preparation anyone can have for a race (other than knowing you're the fittest you've ever been of course). I've had some pretty ugly Ironmans where finishing was a miracle in itself, the misery was indescribable and so bad that my commitment to never doing another Ironman was resolute - So if I can tell myself that this is going to be harder than that but at the same time I'm swimming/biking/running well, then I should be able to dig a little deeper, push a little harder and go a little faster.
And...One of the beauties of getting faster is that the misery doesn't go on for quite so many hours!
I also have Ironman China two weeks later and the intent was always to treat IMMY as a last long training weekend and a warm up and then nail China. If in the process the weather at IMMY was strangely cool (i.e. raining all day) and I was on to the run within 6hrs then I might try to get a result in Malaysia.
The danger of course is trying to nail IMMY and failing only then to be wiped out for China (the most likely scenario still). So we shall see, I suspect that it will be a 40C scorcher in Malaysia, I'll have a good swim and bike but will cook on the first kilometre of the run and sense/reality/dehydration will prevail and hopefully I'll back off.
However I still need to think about a race strategy and set some goals to help navigate through what will be a tough day whatever. Clearly I will be hard pressed to be competitive in Langkawi as the weather forecast is "Brilliant Sunshine" and since there's no shade on the course we're talking about 40C & 90% humidity. So the goals are: -
1) Swim - PB (Very realistic)
2) Swim - Sub 1hr10 (Realistic)
3) Swim - Sub 1hr05 (Unlikely but possible)
4) T1 - 2min30
5) Bike - PB (Very realistic but will depend on course to some degree)
6) Bike - Sub 5hr (Realistic but will depend on course to some degree)
7) Bike - ~4hr50 (Realistic but will depend on course to some degree)
8) Bike - Sub 4hr50 (Unlikely but possible)
9) T2 - 2min30
10) Run - Back off and smell the roses - jog/walk save myself for China (Most realistic)
Unless I feel amazing then: -
11) Run - PB (If I'm going for it then this is a given)
12) Run - Sub 4hr (If I'm going for it then this should be a given).
13) Run - ~3hr45 (Realistic)
14) Run - Sub 3hr40 (A big ask, weather will dictate)
15) Run - ~3hr30 (Unlikely but possible if weather not too hot i.e. it rains [hahahaha])
Ben recently told me something very useful in the mental preparation of a race (he's a marathon runner, a very good one, albeit soon to buy a tri bike): -
"It doesn't matter how many marathons I've done, or well prepared I am, or how well training has gone, I always tell myself that this is going to be the hardest thing I've ever done".
Simon says: - I think that this is the greatest mental preparation anyone can have for a race (other than knowing you're the fittest you've ever been of course). I've had some pretty ugly Ironmans where finishing was a miracle in itself, the misery was indescribable and so bad that my commitment to never doing another Ironman was resolute - So if I can tell myself that this is going to be harder than that but at the same time I'm swimming/biking/running well, then I should be able to dig a little deeper, push a little harder and go a little faster.And...One of the beauties of getting faster is that the misery doesn't go on for quite so many hours!
(The photo above is the iconic picture of Julie Moss crawling to the finish line in 1982 at Hawaii - it can always get worse but that doesn't mean stop).
Ironman Training Totals (TAPER WK1) - W/e 21 Feb 2010
My training totals for last week: -Total Time: - 20:03:05hrs
Swim: - 3:50:41hrs - 11:41km
Bike: - 9:47:39hrs - 339km
Run: - 4:24:45hrs - 55.75km
Core-work & Stretching - 2:00hrs - 180 press-ups, 1500 crunches
Scores on the doors: -
Workouts - 19/23 (missed 3 extra core/stretching sessions & 1 extra swim that I added to the plan)
Eating - 6.1/10 (Terrible - stress starting to show I guess! At least it's measured this time)
Sleep - 4.7/10 (Terrible - probably indicative of the family being away and discipline poor.)
Comments: -
Great week's training - TAPER WK1, didn't feel much of a taper but judging by run heart rate and speed on long bike on Saturday and speed of long run on Sunday the body is responding well and knows the volume has reduced. TAPER WK2 this week and looking forward to keeping the engine ticking over before the big assault on Saturday.
Sleeping and eating haven't been great - poor discipline still but at least I'm aware of it and it's measured - I think at least that will keep it in check. I'm down to 69kg now and will do my best to sustain that - no point in trying to lose more at this stage.
So ready to go pretty much, just got to keep it on the straight and narrow now for a few more days.
Friday, February 19, 2010
Fresh Air Fund needs host families - please spare a minute to consider this.
Simon says: - an email from Sara at the Fresh Air Fund. They are now looking for host families for the inner city kids to get out there during the summer - a great cause and a press release attached - please spare a minute to consider this.
"Hi Simon
I know it's still winter time but the countdown to Summer 2010 has begun and The Fresh Air Fund is again in need of host families. If you could help get the word out on Tritwins it would really go a long way in helping to place these children into a loving host family home for a fresh air experience they will never forget.
I've put together a new social media release to make it simple to repost, so please feel free to use any of the images, graphics, banners, or copy:
http://freshairfundhosts.com/
Please let me know if you are able to post or tweet and if you have any questions. Your efforts can help a child have an experience that will change their life!
Thank you so much,
Sara
--
Sara Wilson,
The Fresh Air Fund
www.freshair.org"
"Hi Simon
I know it's still winter time but the countdown to Summer 2010 has begun and The Fresh Air Fund is again in need of host families. If you could help get the word out on Tritwins it would really go a long way in helping to place these children into a loving host family home for a fresh air experience they will never forget.
I've put together a new social media release to make it simple to repost, so please feel free to use any of the images, graphics, banners, or copy:
http://freshairfundhosts.com/
Please let me know if you are able to post or tweet and if you have any questions. Your efforts can help a child have an experience that will change their life!
Thank you so much,
Sara
--
Sara Wilson,
The Fresh Air Fund
www.freshair.org"
Thursday, February 18, 2010
An Actual 1955 Housekeeping Monthly article.
(Courtesy of Siti via Shilpa)
CLICK TO ENLARGE
Simon says: - Where did we go wrong? Ahhh, the good old days! Our Dad's and Granddad's had it sussed - lucky blighters.
CLICK TO ENLARGESimon says: - Where did we go wrong? Ahhh, the good old days! Our Dad's and Granddad's had it sussed - lucky blighters.
Nice name for a ship!!!
(Courtesy of Disco Dave)
Think about it - I guess it's only rude if you want it to be.
Think about it - I guess it's only rude if you want it to be.
A few thoughts for the day
(Courtesy of David Clenton)
Generally speaking, you aren’t learning much when your lips are moving.
Experience is something you don’t get until just after you need it.
We are born naked, wet and hungry, and get slapped on our ass ... then things just keep getting worse.
Never, under any circumstances, take a sleeping pill and a laxative on the same night.
Generally speaking, you aren’t learning much when your lips are moving.
Experience is something you don’t get until just after you need it.
We are born naked, wet and hungry, and get slapped on our ass ... then things just keep getting worse.
Never, under any circumstances, take a sleeping pill and a laxative on the same night.
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