A pictured, painted by numbers.

Numbers;

Here are a few to start with.

• 40 - The age I was when I first attempted the Ironman distance
• 121 - My division rank from my latest Ironman
• 90 - The number of minutes between my finish time and that of the slowest World Qualifier

Recently I stopped in and had a meeting with Ollie, Head Coach of Tri Alliance, the topic of discussion was numbers and how we are going to reduce some of them.
My goals in triathlon are now high but before this meeting I had no measure to apply to them. I knew what I needed to achieve but not what I could change to actually achieve it. During our meeting we looked at the numbers above and the numbers from my most recent Ironman finish and from that came up with some new figures.

• 14 - Minutes to improve in the swim
• 35 - The km/h I'll need to average during the bike leg
• 3:45 - The fastest marathon I've ever done, I'll need to go at least this fast again, but at the end of my race

This constitutes some fairly big improvements so the next point was to work out how the achieve these targets. It's one thing to identify the potential areas for gain and an entirely different proposition to actually realising them. Here's another factor to consider, the further away from a big goal you are the easier it is to take large steps towards that goal. If you think of a pyramid, the of which represents where you want to be. You start at the base of this pyramid and begin working your way up the middle. At any point on the journey, the width of the diagram equates to the number of options you have to take the next step. The width can also indicate the potential gain these options could deliver when applied. For example, when I started my journey I was completing mini and fun distance triathlons in swimming shorts and a rash-vest, I was riding a mountain bike with slick tyres and weighed over 110kg. At that time, a simple change to some more specific race gear, a lighter bike or a better diet would have made a huge difference in my finish times. Heck, a pair of elastic laces in my shoes would have meant a couple of minutes!
Now that I am closer to the capstone of my goal's pyramid (and yet so much further to go) the gains become more difficult to capture.

• 3:30 - Goal time for the Melbourne marathon later this year
• 80 - Maximum race weight when I hit the start line
• 3 - The count Ironman finished I have to my name to date

This year we are really targeting the marathon.
The reason for this decision are twofold; firstly, there is a large margin for improvement in my run time (possible up to half the time I need could be stripped from my finish time here) and secondly, run strength translates across to cycling therefore dropping time in the run should also bring an improvement in the bike leg.
In the past I have been accused of racing every race on the calendar. It's true, I do love racing and there are a number of events that I can claim to have never missed, moving forward I need to ensure I am focussing on hitting training milestones instead of just racing volume. I think I'll continue to enter a number of events but will go into them with a view of what phase of training I'm in and really focus on what I need to get out of it instead of just looking at the finish times. This could mean I really focus one leg or skill of an event, or simply cruise through an event if during a recovery period. (I  don't think there's every a period in my training build where I'll be idle)
Training peaks, Strava, Stages - Two of these I already have, the third I am looking into. I've had a Strava account for a while now and upgraded it to the premium option to gain access to the "Suffer Fest" cycling videos. Training Peaks is new for me but I gather my account there can link with Coach Ollie in order to monitor and retarget my training plan. Heart rate is a cheap measure to train to but is readily effected by outside influences and therefore not a reliable gauge of effort, the new king here is a power meter. Stages power meters look to be a good, cost effective option here and there are a couple new players entering the market at a similar price point. I'm currently weighing up the options and balancing the pros versus the investment required as, though power meters are considerably cheaper these days I'd still need to fork over at least $500 so this remains an area of discussion.

• 93.9 - Sum of 8 skin folds measured in millimetres
• 89.7 - Weight in kilograms
• 10.1 - Reduction of skin fold tests in 5 months

These are the measurements taken at my most recent check-in with Margs (my sports nutritionist) When I weighed in at Ironman Melbourne in March I tipped the scales at 94kg, having put on roughly 4kg in the fortnight leading into the event. When I started my fitness kick probably 10 years ago, this I would have been very close to 130kg and and had my waist circumference recorded at an equal number in cm. At the time I was signing up for personal training through a work challenge. During my interview with the trainer I remember him making the comment he was concerned I wasn't going to take the exercise program seriously and just not follow through with it. (Note: I stuck out the 10 week challenge and actually retained a membership with Anthony for a couple of years after it finished)
Body composition management will play a large part of achieving my goal and I'll be bringing my training program to my nutritionist so we can create a complimentary fuelling program.

• 140.6 - Miles in an Ironman race
• 5512 - Miles between Melbourne and Kona (as the crow flies)
• 3 - The number of years Ollie reckons I need to get there

Dream big. Work hard. Crush boundaries.

Most importantly, do what you love, share it with the people you love.
That is number one.

I'm with the band

So, let's chat about my wrist.
Ironman Melbourne is now more than a month in the past and there has been some debate of recent about whether it's the proper time to have removed the event numbers from bikes and helmets. There have been points raised on both sides of that argument and I'm yet to hear the definitive answer to the question. (Personally, I tend to leave the flag on my seat post until I need to replace it with the next one) Though that question remains open there is a second debate I may have inadvertently opened that is far more one-sided in the opinions and it relates to my wrist. The number is no longer on my helmet as I have raced twice since but the flag remains on my seat post and, I am still wearing my race band. When I posted a photo of my band a week or so ago some thought it was a joke, and when others saw it recently there was a suggestion it should be cut off whilst I sleep. The suggestion may have been offered in jest only (...I think!) but I thought I might take a moment to explain myself.
While many like to sport their achievements for all to see (and I don't mind people knowing mine either) this is not why I have chosen to keep my wrist band for the time being. No, this little indulgence is just for me and fortunately, I don't really mind being thought of as a bit of an oddball.
Here's the deal, when I started triathloning I only did so because the guy that introduced the notion to me mentioned they were only mini races, I had no idea such a thing existed. At the time I had no intention of attempting any challenge greater than the sprint distance, and it took me two years to get there. When I took on my first sprint race season I figured maybe I might try for an Olympic distance race at some point. A year later I decided on a bit of a progression plan to build toward attempting a long course race, with stepping stones of completing a marathon to lead into a half Ironman race.
It was only after achieving a couple of successful long course triathlons that I even considered looking at the full Ironman distance and a far leap from where I started those years ago.
After my second Ironman race I really wanted to dig in and race my third go around this year and was looking to make some waves. The extra effort netted another 30 minutes and left me 90 minutes* off punching my ticket to the big dance in Kona. To now, a World Championship slot was always a bit of a pipe dream but it's now become a real goal and one I am really wanting to chase.
Last year I was looking for big gains and along the way I achieved half of the time I was looking for and a third of the time I need to now find to be in contention for the race on the Big Island. With this in mind, I am seeking any gains from a number of places, training, strength, nutrition, weight-loss, body composition maintenance, and motivation. As I eluded to at the beginning of this post, the season is a long way off and there are a lot of early mornings, many trying sessions, difficult conditions to brave and the lolly jar at the office to avoid (mostly!) and this little souvenir around my wrist is currently serving as a ready reminder of the goals I have set and the reason for the sacrifices I am prepared to make to get there.
I realise there will come a time I must cut this trinket off and add it to the collection I keep, but for now I am using it to keep me focused whilst the target is over the horizon and, whilst it's serving that purpose, I think I'll just leave it be.

*(like to say just 90 minutes but I realise that's another massive leap to attain!)

Running after dark

Week one of more than I care to count of the build to Ironman number four has now come and gone and it's time for another update.
Due to another tattoo I'm not allowed to swim just yet and I'm not allowed to sweat too heavily whilst it heals so I'm just easing back into training.
I guess the week started with me first night-time running event that did not involve several dance stops (Supersprint's Neon Run was a blast though!) and it was a novel race as well. Starting at the same moment globally the Wings For Life race has an unattainable finish line residing 100km away from the start line and a chase car that clocks competitors out as it relentlessly pursues the runners until all are caught.

Dave, Ellie and I sporting high vis and headlamps waiting to start

I posted last week that I had estimated a pace I thought I could maintain for the duration of my race, based upon limited training and recovery month relaxation and that their calculator had used this number to predict I would get caught at the 23km marker. On the night however, things did not go exactly as planned as I found myself in the start chute at the pointy end with a lot of open tarmac in front of me. That clear space seemed as a red flag to a bull and I found I was cruising well quicker than the 5:18/km pace I had plugged into the calculator. What's more, I felt fairly comfortable to hold it together and just focused on keeping my technique solid. Hands lose swinging my arms from the shoulder in straight arcs in the direction I was traveling (no rotation across the body) and light foot strike. This got me through the half marathon distance in what might have been a personal best (1:42 and change) and surpassing my 23km target still safely ahead of the chase car. The first turn around point for this race fell at around 27km on the course maps so this was where I set my sights. This was also where we would lose our closed roads and have to transition to the sidewalk and was also the location of the second of two railway crossings. The roads may have been closed but the train lines were definitely not and we were under strict instructions to stop if the level crossings were closed. I had been lucky with the first one as the train had rolled through about two minutes before I had arrived there but, as I was approaching the second the bikes indicating the chase car was imminent arrived and the bells were sounding. Chase car 200 metres behind and a closed boom gate just ahead it looked like I was going to have this small victory snatched away by unlucky circumstance. As I hit the intersection and crossed the road to the pedestrian gates the lights and bells ceased and the marshal cleared the path for us and we shot across the tracks, making the turn towards where we had started. The chase car also made the crossing unhindered and therefore remained right there. As it's headlight lit my high vis vest I sprinted for the 28km marker passing it seconds before the chase car's arrival ended my race and the beginning of my walk to the nearest event bus stop to ferry us back to the start and our gear bags.
My official race finish has me at 27.98km with my Garmin awarded a further 100 meters and an average pace of 4:58/km for that distance.

All in all, it was a cool event to be involved in and I only have two recommendations for next year. Firstly, the space blankets they handed out for warmth were greatly appreciated but would have served better if made available on the bus rather than back at the event village. I was OK when I finished, sitting on the bus for 10 - 15 minutes I was getting a little cold but the 25 - 30 minute ride back I was frozen and shaking pretty badly. Second initiative, again for the bus, I'm pretty sure the guy I was sitting next to would have appreciated a vomit bag. I leave it at that.

Rest time is over

It's apparently called "Fat April", the month that follows the end of the triathlon season when the racing and training is done and we get a chance to relax and regroup.

The training program shows several entries of "Morning off" and "45 minute walk" or "light jog", our long rides are punctuated with a coffee stop and non triathlon activities replace the usual Sunday long run.

My most recent race season had consisted of a total of seven triathlons (two Olympic, four long course and an Ironman), a half, a full marathon and one charity ultra marathon, all squeezed into the space of seven months so the chance to tackle the 1000 steps, try a my hand at a bit of Yoga and sleep in was a welcome change.

Now, officially April is done and the final "tour de Latte" was this morning and the long steady build for another season begins on Monday but I have one finally fun and different activity planned before all that.

The Wings for Life run is unique for a couple of reasons, firstly, it is being held in 33 cites around the world with each event scheduled with a local start time scheduled so all competitors hit the track simultaneously. Several years ago I entered the Nike "Human Race" which was similar in that events were held world wide over a 10km course and you could see how you ranked globally, yet, each race only happened on the same date, not time. This leads to the second difference, the simultaneous starting pistol means this will be a night time run for us racing in Australia. For us, the gun goes at 9pm and our race kit included a head torch and a high-visibility vest as compulsory items to wear on course. The final thing cool about this race is that we are not racing towards the finish line, instead, we are actually running away from it and there are two ways to complete it. You either run the full possible distance of 100km (not likely!), or, get passed en route by the rolling finish vehicle.
Thirty minutes after the official race start the "catcher car" heads out along the course behind us, when it rolls passed, your race is over. According to the provided calculator, a pace of 5:18 per km will result in a run of 23km. The calculation handles the steady and scheduled pace increments of the catcher car but does not take into account my lack of any significant running for several weeks so, I may not get the projected 2 hour race that the on-line numbers predict.
Whatever happens, tonight's race will include several firsts for me and it should be a pretty cool event to be a part of and a fitting close to recovery month.

Tomorrow, we begin again.