Sunday, October 18
It's the evening after the race and the rain starts to gently fall as Jan Frondeno (Ironman World Champion 2015) takes to the microphone for his winner’s speech. He jokes that all he wanted was rain in the latter part of the run as the brutal Kona sun blazed down on him. If he found it hard then us mere mortals were going to find it tough! I warn you now this is probably going to be one of my longest and most honest blog posts to date so you may want to grab a coffee and if you read as slow as me, a big slice of cake as well!
If you have read any of my previous blogs you will know I was in the shape of my life going into this race. Training had gone well and I felt physically and mentally ready to go. I had loaded a lot into this one 'A' race with it being my only full Ironman of the year. It was pressure that I believed I could handle and was happy to do so as it was my main focus and I had put everything aside for it to work. I put most of the pressure on myself as the goals I had set were personal ones to help me progress to another level. I am in no way comparing myself to an Olympic athlete as they are on a completely different level, but I am beginning to understand the pressure they put themselves under to perform perfectly for that one day every four years. Timing is crucial.
The days leading up to the race were good. I got the training in I wanted and felt I had the body clock adjusted. Anyone going from Dubai time to Kona time needs at least a week to adjust. Island life was great and the heat wasn't a huge factor what with living in Dubai. Yes, a different sort of humidity but I enjoy being in the heat so for me it wasn’t a factor.
Race morning came and I was ready. I woke just before the alarm was to sound and bounced out of bed to eat my staple Ironman breakfast of porridge, bananas and apple sauce with a black coffee - the first of many caffeine hits I would get throughout the day. Walking down to the bike rack area I got into the zone, going through the race in my head and focusing on what I had to do to meet my own expectations. There was a huge amount of hustle and bustle but I was in my own little world right up until I went through the process of having my number tattoos put on and weighing in (I was bang on race weight, 71kg). I was then in transition attaching nutrition to my bike and making sure the bike was ready to roll. The sun was starting to rise and the pros were getting ready to go. The American national anthem played, the conches sounded and the canon fired – Kona 2015 was underway! The pro men burst into life first followed shortly after by the pro women. It was time to suit up. I put on my Huub swim skin and made my way to the start.
I waited as long as possible before entering the water as I knew I would just be there treading water and wasting energy. I began to focus as I stood on the sands at Dig Me beach with the water lapping against me. A Hawaiian prayer was broadcast and the conches blown again. At this point a shiver travelled down my spine at the realisation the biggest race of my life was soon to start. I took a deep breath, dived in and swam out to the start line. I weaved in and out of the bobbing blue hats until I found my spot at the front in the middle of the pack. I don't mind a fight in the white water at the start of a race. I give as good as I get and want to be as close to the front as my ability allows. I was treading water for about 3 minutes before the cannon fired and then all hell broke loose! The water bubbled with guys thrashing around, I had arms and feet to dodge, bodies to climb over and it carried on that way for at least the first 100 metres. The fight continued but it wasn’t quite so congested as the faster guys came to the front. My plan was to slipstream as much as possible and conserve as much energy as I could after the initial battle. Kona is a simple out and back swim course which should measure 3.8km, but as most people in the know say - it measures long. The two times I have done it I have clocked 4.2km on the GPS watch and I know I don't go that far off course!
I first took a look at my Garmin once I had taken the turn around the boat and was heading for home. It read 27mins - a good sign. I was on for under an hour as planned. The swim back was a little choppy and definitely the harder part of the swim course. Similar to the way out I tried to stay on the hips of other swimmers, great for slipstreaming but also a great way to swallow half of the Pacific Ocean! I exited the water in 59 minutes which was great - the Garmin read 1min 26secs per 100m. In those conditions on a non wetsuit course I will take that. I was 22nd out the water in my age group and 157th over all, happy with that.
T1 went as well as can be expected - bag grabbed and into the madness of the changing tent, swim skin whipped off - underneath I had my new Taymory trisuit rolled down which I managed to pull up without too much hassle even though it was wet through going onto wet skin. I decided on this sort of suit to protect me from the blazing Kona sun as well as making me more aerodynamic. On with the socks and bike shoes and I was running out to find my Specialized Shiv. Bike located without any trouble and I was on my way to the line where I could jump on and get going.
The first part of the ride in Kona is in and out of town with guys hammering straight from the start. I knew this was not wise for me so I kept to my power plan and held it as best I could. On one of the turns down the hill out of town I heard the crunch and scraping of a bike hitting the deck behind me and with a quick glance over my shoulder I could see a guy sprawled out. Thankful that it wasn't me, I was off up the road tapping out the power. Before I knew it I was onto the Queen K Highway – this is where the race begins. I would be spending a big part of my day on this red hot highway both cycling and running. With it being a simple out and back bike course I headed north towards the turn at Hawi. My plan was always to aim to spend around 5 hours on the bike, if the wind was in our favour and I could take advantage then I would go for sub 5 or perhaps just over 5 so I had enough in the tank for the run.
I got to the turn in about 2hrs 40, around the 96km mark which I was happy with and was greeted by some rain for a short period of time which was quite welcome. The route up to Hawi is a climb – so after the turn it's a pleasing descent. I tried to take advantage but the wind turned and on the route home she blew into our faces, making it a tough return. This didn't bother me as I had my power targets set and just stuck to them, I overtook some guys who had blown up having gone out too hard but was also overtaken by others who where looking strong as they passed. I hoped to take revenge on the run. The last hour seemed to go on for a long time heading back to town with the wind against me. At the aid stations I only ever grabbed water to drink and pour on myself to cool me down. All the nutrition I needed I had on the bike and I consumed everything as planned. Off the bike in 5hrs 4mins, 45th in age group and 207th overall – more than happy with that as I would grab a lot of places back on the run – or so I thought!
T2 was smooth as could be. I left the bike with the volunteers and then had to go some distance to grab the run bags and hit the change tent. I found a space on the floor and changed into my Puma Faas 500s, a quick body assessment and everything felt good, legs a little tired as they had just done 6 hours of exercise but felt good to run. The Target for the run was sub 3 hours 15, at worst 3 hours 30.
As I ran out of the tent I slipped the visor on, doused myself in sun cream and I was off. This is the time the race really starts and I felt confident I had it in my legs. The first 500m felt a little hard but no more than expected – I would find the gear and I be on my way. To my frustration I never found the gears I wanted – it felt like my body wasn't even in first gear, more like in reverse! I thought I could shake it, that in time this would change. I simply kept moving forward just not at a pace I would expect. I hit the first aid station and refuelled as best I could, hydrated as much as my stomach would take. I was still passing guys in worse condition than me (which must have been bad) but adding to my frustration numerous guys were overtaking me now. I was in a strange frame of mind throughout the run. I couldn't comprehend why my legs wouldn't get into action. I attempted to change the situation a number of times. I would get up to pace then come crashing back down, only ever really walking through aid stations and up the mountain that is Palani Hill. It felt more of a shuffle than a run most of the time – this wasn't what I was used to and I knew the result I wanted was slipping further and further away. However, the idea of quitting never entered my mind. It was never an option. Yes it was hot, yes I was dehydrated, yes I was in pain but the only thing troubling me was my lack of pace and the thought of not achieving what I set out to do. I turned out of 'the energy lab' (another aid station) and took a look at my watch - just over 9 hours in. I had just under one hour to run 11km and I would be home in under 10 hours. ‘11km in about an hour is easy,’ I thought. Full of beans with thoughts of damage limitation I set off again, only to come crashing back down. With around 9km to go my toes curled over in my right foot and cramp struck throughout my foot and up my calf. Painful? Yes. Going to stop me? No. So I carried on moving forward.
Coming toward the finish, however bad your race has been, you can't help but smile and appreciate the support of the crowd. It is electrifying. One last turn and the finish line was finally in sight. I took one look behind to make sure no one else was coming, high fived some of the crowd, ran up the ramp and raised my hands more in recognition of completion than celebration. Kona 2015 was done.
My run time was 3 hours 53, my slowest marathon to date and not one I want to repeat! I ended up 74th in my age group and 365th overall. The only good I could take from this result is that I managed to finish over 100 places better than I did in 2013. Finish time 10 hours 3 minutes.
I've had a couple of days to reflect and I have been over the race time and time again. The swim was good, the bike I came off feeling ok and bang on the targets we had set. Even coming off the bike to the change tent whilst running my legs felt good compared to normal. Then on the run the wheels fell off, lack of hydration on the bike, under-fuelled or the Kona heat taking more of a toll than I thought. Thinking back, as gross as this sounds (ironmen will understand) I never peed myself. Normally I would have to at least once on the bike and once on the run. Maybe this shows a lack of hydration. Honestly I am still not sure but one thing is for definite: I came out here to race, to put down a great time and to build something in the sport for myself from there. Kona is a tough and unpredictable place to race and it showed me just how tough when I compared this year to when I raced in 2013. Nearly 20 minutes slower after what I am sure has been 2 years of progression but in contrast 100 places better. It was never going to be easy, I knew that, but I thought I was ready to tackle the beast better than I did.
The response I have had from family and friends since race day has been overwhelming. I am not pleased with my final result but still people use the words inspiring and motivational. One comment has stuck with me and summed it up quite nicely: “You may not have achieved what you wanted in this race but maybe the greater achievement might be the effect you have had on the people around you.” I hope this is the case. I will cling to it as it lightens the disappointment!
One other thing I want to mention about the race and an inspiration for me is the 83 years old Japanese guy by the name of Hiromu Inada. He missed the 17 hour cut off – which would have seen him become the oldest man to ever complete the Ironman World Championships – by just 6 seconds! He of course is still a winner in my eyes even though officially not crowned an Ironman. Will he give up? No, he has already said he is set to return next year to complete the brutal course. One word... legend.
So, what to do now? Currently I'm sat with my feet up as I can hardly walk on my left foot and three toe nails on my right foot are coming off. I will take a bit of time off as this has been a long season and I need some down time physically and mentally. I will decide what to do and what new goals to set. One thing is for sure, whatever triathlon throws at me I still have a huge love for this sport and despite the pain and or disappointment it can dish out I am thirsty for more!
Finally I would like to say a massive thanks to my sponsors this year. First of all the best bike shop in the world The Cycle Hub – without these guys’ understanding I wouldn't have been able to commit the way I have. Also to Airwings for supporting me, making it possible to travel to races and to live in Dubai. It has also been great to work with Puma, Compressport, Huub and Oakley Middle East – you guys rock. I have to thank all those in the triathlon community who have shared in my enthusiasm this year but in particular a couple of friends, they know who they are, who have shown great support throughout this journey, thank you. Gulf News, thank you for running the "Long Road to Kona" story and blogs, I think we have kept some people entertained! And of course my support network is never complete without my close-knit family (even if we are thousands of miles apart). They pick me up when I am down and make me realise the important things in life.
Thanks for reading, and until the next time...
