I was talking the other day to a very good Ironman coach who also happens to be a psychologist (it’s funny how you think that they can read all sorts of things about you by what you say, or don’t say) anyway, one of the things we talked about was how training was going and also if the Kona project was on track.
I was telling him that this year was going a lot better than last and that one of the reasons was that I felt last year I’d very much underestimated how difficult it would be to return to the sort of fitness required to qualify for Kona.
As much as I hate to admit it there was a part of me that thought “I’ve done this twice before, I know what to do and that I can be successful again” and as a result I think I was very complacent in a number of ways.
Not ticking all of the boxes like getting regular massage or enough early nights or eating too much cake (I’m still struggling with this one…) and the biggest one of course was skipping sessions.
When you’re going to be one of the athletes chasing one of the last slots in the age group making sure that you do everything possible, i.e. All of the marginal gains (assuming you’ve done the required training and race well) is often the difference between those who qualify and those who don’t.
When athletes getting a slot or not might only separated by seconds or minutes over a 9 or 10 hour race. The slot may well go to the person who not only did all of the work but to the one who was also a little bit insane about the details too.

If I’m not already then maybe I need to get a bit crazy….

Monday 21

Off
Energy 3/10
Motivation 2/10
Work —
Sleep 9 hours


Tuesday 22 2:35 (1)

Run 2:35 29k inc 4×15 mins at HIMRP


Wednesday 23 1:10 (1)

Swim 1:10 3900m


Thursday 24 2:50 (2)

Swim 1:00 3100 easy
Bike 1:50 50k


Friday 25 2:10 (2)

AM: Swim 1:10 3000
Afternoon: Run 1:00 13.5k

This was Aisling’s 5 on 5 off run and I was going reasonably well. The “on” parts were at 3:55-4:10/km pace the “off” was at 4:40-4:50.

Energy 6/10
Motivation 8/10
Work 8 hours
Sleep 7.5 hours. Good


Saturday 26 3:35 (2)

AM Bike 2:50 85k

PM: Bike :45 20k easy

Energy 9/10
Motivation 10/10
Work 6 hours
Sleep 8 hours. Good


Sunday 27 6:35 (2)

Bike 5:40 182k 32.2kph
Run :55 10k off bike

Some days you’re the hammer and some days you’re the nail. Today I was the hammer. I felt great. Until that was I ran out of food and turned into a wobbly mess in the last 3k of the run.

The only other problem was that it was a solo session so I didn’t have anyone to “hammer”

Energy 10/10
Motivation 10/10
Work 6 hours
Sleep 7 hours. Good


Total 18:55 (10)
Swim 3:20 10000m (3)
Bike 11:05 337k (4)
Run 4:30 52.5k (3)
S&C —

Another decent week of training hours wise and also one where I ticked all the boxes for all three sports. Finishing really strong on Sunday was the icing on the cake and gave me a big confidence boost this far out from Ironman Florida.

Chasing Kona eBook available

From smoker to back of the pack triathlete to the Ironman World Championships.

Read about how I overcame all of the odds and discovered what it would take to get to the Ironman World Championships – my eBook is now available to buy on Amazon UK and Amazon US.