Well, what an incredible weekend for our sport.
You would have to have your head 6000 feet under to not know our sports biggest race was on the weekend, the Hawaii Ironman World Champs and boy, it did not disappoint. With so much talk about prep and favourites it is such an amazing part of the year when this day finally roles around.
I'm sure everyone knows how the race went, but just in case a short recap. Potts (surprise surprise (ex collegian swimmer)) led the boys out of the water in a slick 48.48. However the introduction of the new swim skin rules didn't break the front pack up nearly as much as some thought it might. Perhaps a sign that the pro's were more concerned about loosing time due to the new rules?
Onto the bike and here is where the decisive move was made - or perhaps not made?? Lieto as expected went out like a bat out of hell with an eventual 4.23, but the big moves came from Macca and Raelert, who put 8 mins into crowie by the start of the run.
From here it became an eventual ironwar between Macca and Raelert. With Macca running a 2.43 for the win, Raelert for a close second and Marino for a strong third. The champ Crowie ran an incredible 2.41 for 4th, he couldn't quite make up the time he lost on the bike.
Call it a bold statement, but i believe today's race has changed the future of Ironman racing forever, for the better. No longer is it safe to swim in the pack, ride the bunch and run away for the win. And before i continue i do not condone this as a bad way of racing, Crowie had a perfected Kona formula with a strong swim and a solid ride where he all ways rode his part, all ways backed up with an incredible run. Crowie is in fact my hero and i absolutely respect the way he races, however it seems as though things have changed.
Macca and Raelert today showed, that wow things are about to change. A ride off the front and a 2.43 marathon!? That is the kind of direction the sport needs to head. If you look at the history of the world champs, it is all ways won by a runner with a stupidly fast run split and a pack bike time or biker who breaks the group and holds on in the marathon, rarely, rarely do they win with a move like today. I am very excited for the future and can't wait to see where the sport heads. Where, we can't be exactly sure but i am sure it will be a positive direction.
As for my week/weekend. I was shattered mon-thurs, before i finally started to come round Fri. Just a lot of feeling sorry for myself, before i snapped out of it and got excited about continuing to plan my season :) after a week off (and a few more days) i am motivated again and am raring to go :) I spent a really good weekend watching big andy t race the sorrento challenge and the champion lakes duathlon, well done mate (videos and photos up soon). I also managed to spend lots of time with my girlfriend, which, i believe was good for the soul :).
Hopefully the next blog will be filled with more training related updates, so until then, stay classy :)
Markus
Sunday, October 10, 2010
Tuesday, October 5, 2010
Gold Coast Race Report
Well, you can't win 'em all...why not??
Thanks to my new iPhone and its ability to turn off alarms for no reason, as well as unsigned road closures, we were slightly late arriving on race morning. However we got there with just enough time and i managed to get my transition set up...just. I then had to try and put my wetsuit on in the rain...bloody difficult! Oh rain? It rained for 6 hours....straight, honestly not one second of relief! Very interesting conditions.
Before i knew it i was on the front line of the deep water start ready to roll...the horn went off. I lead to the first can where three or four guys in my age group proceeded to come around past me. I tried to jump on their toes however couldn't quite get there, a little disappointing, but i was still swimming ok. The rest of the swim, myself and another guy led the rest of the "chase pack" around the course. I came out of the water 30 mins flat, slightly slower than i expected but more importantly i was feeling excellent and raring to go.
As i ran into transition i saw Seano standing next to my bike (he should have been well onto the bike as his wave was 30 mins before mine). It turns out in his rush to get to the start he had jumped into the water, straight onto a rock and severely bruised his heel :( an unlucky start and premature end to his day. I had a usual blinder transition and was onto the bike into the pouring rain and occasional tough winds.
From here i settled into a nice rhythm and made sure i was careful about where i was riding, the conditions led to carnage everywhere. I was riding excellently, exactly on required race pace. I was feeling extremely comfortable, keeping my nutrition on track and just feeling great. I was really happy and confident. That was until 75 k in - psshhhhttttttt. Flat on my front tyre. A lot of profanities came out in the next 30 seconds but i realised i had to get into action.
I pulled of the front wheel, got out my can of pitstop and filled the tyre up. I looked up at the tyre, the hole was so big the pit stop was flowing out, dammit!! I looked up and there were two people 100 meters up the road, i ran up to them and asked if they were out and if so if i could use their front wheels? They were waiting for a mechanic so it wasn't to be, but a really nice girl there helped me change my tub. After close to 15 mins after i originally got my flat (pitstop, running up the road, changing the tub), i was finally off again and with a vengeance.
I looked down and was cranking 47 kph on the flats. I told myself that this was stupid and settled into a more reasonable pace of 40kph for the last 14 k. I rolled into transition with a 2.28 bike time however with the flat it had been stretched out to a massive 2.44 :(
I ran out of transition and onto the run, feeling really good. I settled into 3.50 per k pace and set in. Before i knew it, i had completed the first lap of 3 and i was feeling good! I set out onto the second lap, with renewed confidence. Here i was joined by a fellow age grouper who wanted to stick with me. However i wasn't in the mood to help pace anyone else so i put my foot down for 2k's and dropped him, quite satisfying. I started to get a few little spasms etc through my calfs and thighs about 10k in, but i wasn't worried and continued to take in electrolytes and water, as well as my gels.
Bam, 7k to go. Well this is it i said to myself make it hurt, make it worth it. I held my pace until about 2 k to go where my body decided it had had enough and started to shut it self down. This was extremely painful but i was determine not to drop under 4 min k's for the whole run, and i didn't. I crossed the finish line extremely happy but massively exhausted.
The next thing i remember was waking up in the medical tent, which is a little embarrassing to admit. I had horrible cramps in my legs and jaw (in my jaw?! why??) and was pretty dizzy. After half an hour in there i checked myself out and met up with seano.
Hindsight is a beautiful thing and it has been really interesting to look back at this race. I now know what i need to do in the future to get my race up to the next step and beyond. More wetsuit 'race pace' swims are required. It was really nice to see my bike split (with out the flat time) go well under a 2.30, on a tough day on a tricky course. Not only that but i felt extremellyyyy comfortable riding at that pace, a really good sign. I'm glad to see my extra winter riding is really paying off.
Finally, for me my run was excellent. Not once did i dip under 4 minute k's and ran really solidly for a 1.21 a top 20 time overall!!
I am still extremely sore and tired but can't wait to get back into it!! About a week off to let my body and blisters recover and i will slowly start to get back into it. Thank you everyone who has offered me support during the whole experience, with out that it would have been a LOT tougher. (Mum and Dad, Lisa, Kate, Paige, Andy, Seano, Dan and so many others, good on you all).
Keep training hard and see you on the track!
Thanks to my new iPhone and its ability to turn off alarms for no reason, as well as unsigned road closures, we were slightly late arriving on race morning. However we got there with just enough time and i managed to get my transition set up...just. I then had to try and put my wetsuit on in the rain...bloody difficult! Oh rain? It rained for 6 hours....straight, honestly not one second of relief! Very interesting conditions.
Before i knew it i was on the front line of the deep water start ready to roll...the horn went off. I lead to the first can where three or four guys in my age group proceeded to come around past me. I tried to jump on their toes however couldn't quite get there, a little disappointing, but i was still swimming ok. The rest of the swim, myself and another guy led the rest of the "chase pack" around the course. I came out of the water 30 mins flat, slightly slower than i expected but more importantly i was feeling excellent and raring to go.
As i ran into transition i saw Seano standing next to my bike (he should have been well onto the bike as his wave was 30 mins before mine). It turns out in his rush to get to the start he had jumped into the water, straight onto a rock and severely bruised his heel :( an unlucky start and premature end to his day. I had a usual blinder transition and was onto the bike into the pouring rain and occasional tough winds.
From here i settled into a nice rhythm and made sure i was careful about where i was riding, the conditions led to carnage everywhere. I was riding excellently, exactly on required race pace. I was feeling extremely comfortable, keeping my nutrition on track and just feeling great. I was really happy and confident. That was until 75 k in - psshhhhttttttt. Flat on my front tyre. A lot of profanities came out in the next 30 seconds but i realised i had to get into action.
I pulled of the front wheel, got out my can of pitstop and filled the tyre up. I looked up at the tyre, the hole was so big the pit stop was flowing out, dammit!! I looked up and there were two people 100 meters up the road, i ran up to them and asked if they were out and if so if i could use their front wheels? They were waiting for a mechanic so it wasn't to be, but a really nice girl there helped me change my tub. After close to 15 mins after i originally got my flat (pitstop, running up the road, changing the tub), i was finally off again and with a vengeance.
I looked down and was cranking 47 kph on the flats. I told myself that this was stupid and settled into a more reasonable pace of 40kph for the last 14 k. I rolled into transition with a 2.28 bike time however with the flat it had been stretched out to a massive 2.44 :(
I ran out of transition and onto the run, feeling really good. I settled into 3.50 per k pace and set in. Before i knew it, i had completed the first lap of 3 and i was feeling good! I set out onto the second lap, with renewed confidence. Here i was joined by a fellow age grouper who wanted to stick with me. However i wasn't in the mood to help pace anyone else so i put my foot down for 2k's and dropped him, quite satisfying. I started to get a few little spasms etc through my calfs and thighs about 10k in, but i wasn't worried and continued to take in electrolytes and water, as well as my gels.
Bam, 7k to go. Well this is it i said to myself make it hurt, make it worth it. I held my pace until about 2 k to go where my body decided it had had enough and started to shut it self down. This was extremely painful but i was determine not to drop under 4 min k's for the whole run, and i didn't. I crossed the finish line extremely happy but massively exhausted.
The next thing i remember was waking up in the medical tent, which is a little embarrassing to admit. I had horrible cramps in my legs and jaw (in my jaw?! why??) and was pretty dizzy. After half an hour in there i checked myself out and met up with seano.
Hindsight is a beautiful thing and it has been really interesting to look back at this race. I now know what i need to do in the future to get my race up to the next step and beyond. More wetsuit 'race pace' swims are required. It was really nice to see my bike split (with out the flat time) go well under a 2.30, on a tough day on a tricky course. Not only that but i felt extremellyyyy comfortable riding at that pace, a really good sign. I'm glad to see my extra winter riding is really paying off.
Finally, for me my run was excellent. Not once did i dip under 4 minute k's and ran really solidly for a 1.21 a top 20 time overall!!
I am still extremely sore and tired but can't wait to get back into it!! About a week off to let my body and blisters recover and i will slowly start to get back into it. Thank you everyone who has offered me support during the whole experience, with out that it would have been a LOT tougher. (Mum and Dad, Lisa, Kate, Paige, Andy, Seano, Dan and so many others, good on you all).
Keep training hard and see you on the track!
Tuesday, September 28, 2010
Taper time
Well it's been a couple of weeks since my last blog, apologies..(to all my thousands of readers *sarcasm)
Over the last couple of weeks i have been putting in the final hard yards in my prep for the Gold Coast Half Ironman on October the 3rd. Finally it's taper time :)
I put down some really good final few sets to get my self feeling exactly where i want to be and ready for the race come this Sunday. My highlights being the Sunday before last where seano and i headed out to Jarrahdale and hit up a 50k ride 15k run, 50k ride 5k run....a double brick. Probably one of the more painful sets i have ever done, but i was exactly where i wanted to be, smashing out the 15k off a hard bike, then negative splitting my second 50k ride. Super psyched!
Of course like any prep mine hasn't been completely perfect (with some foot problems and slight motivation problems every now and then) but we are all human and i feel as though i have put in the best prep possible. I am fitter and faster than i have ever been and am very confident i can put it all together :)
Now it's time to start getting my stuff together, and prepping for my Friday flight. I had the greatest weekend, beginning my taper with some short sets, sleep ins and time with my girlfriend yeww :). It has left me refreshed and really confident about this weekend.
Looking back it's easy to see a lot of the people who whether they know it or not have a real positive effect on my training and prep. Scotty, Johno and Marky Mark, who have been there to push me in the pool or on the bike. Andy T who has been there from the beginning, it's really awesome to look back and see how far we've come and how far we are going. Seano has played a real big part in my prep for this race, pretty much being there at every turn, with sound advice and help, not to forget out killer Thursday run sets! Finally Paige who has dealt with me at my best and worst and stuck by me, all ways offered help and support and seems to all ways find a way to get me out there and get me motivated, thank you :).
Well it's just the start of the season though! Can't wait for it to really get rolling after this race and hopefully i can get it rolling with a good result :) See you out there folks and I'll put a race report up after the race.
Markus
don't count the days, make the days count
Over the last couple of weeks i have been putting in the final hard yards in my prep for the Gold Coast Half Ironman on October the 3rd. Finally it's taper time :)
I put down some really good final few sets to get my self feeling exactly where i want to be and ready for the race come this Sunday. My highlights being the Sunday before last where seano and i headed out to Jarrahdale and hit up a 50k ride 15k run, 50k ride 5k run....a double brick. Probably one of the more painful sets i have ever done, but i was exactly where i wanted to be, smashing out the 15k off a hard bike, then negative splitting my second 50k ride. Super psyched!
Of course like any prep mine hasn't been completely perfect (with some foot problems and slight motivation problems every now and then) but we are all human and i feel as though i have put in the best prep possible. I am fitter and faster than i have ever been and am very confident i can put it all together :)
Now it's time to start getting my stuff together, and prepping for my Friday flight. I had the greatest weekend, beginning my taper with some short sets, sleep ins and time with my girlfriend yeww :). It has left me refreshed and really confident about this weekend.
Looking back it's easy to see a lot of the people who whether they know it or not have a real positive effect on my training and prep. Scotty, Johno and Marky Mark, who have been there to push me in the pool or on the bike. Andy T who has been there from the beginning, it's really awesome to look back and see how far we've come and how far we are going. Seano has played a real big part in my prep for this race, pretty much being there at every turn, with sound advice and help, not to forget out killer Thursday run sets! Finally Paige who has dealt with me at my best and worst and stuck by me, all ways offered help and support and seems to all ways find a way to get me out there and get me motivated, thank you :).
Well it's just the start of the season though! Can't wait for it to really get rolling after this race and hopefully i can get it rolling with a good result :) See you out there folks and I'll put a race report up after the race.
Markus
don't count the days, make the days count
Monday, September 13, 2010
nineteen seconds..
nineteen seconds..
nineteen seconds..
"that's less than a second a lap mark, nineteen seconds", well. That succinctly summarises my thoughts for the entirety of Saturday up until exactly 5pm (the time i was 'officially' allowed to start drinking beer).
The week like the last couple of weeks went pretty well. The usual Monday swim/run, Tuesday was of due to Greg's funeral (rest in peace brother) and back into it Wednesday with a double swim set (7k, a lot for a non swimmer! Although I am planning on changing that tag). Thursday was ramped up with a great run set with Seano at midday. This was followed by a good chat afterwards about goals, plans and priorities. It was much needed and good to have a chat with some with their head screwed on, who can offer sound advice.
Friday (and the start of my long weekend) and for some reason our 4k set in the pool was a killer. I honestly saw not one person without and absolutely exhausted face on when we had finished, good set! This was followed by a cheeky THIRTY SIX K! coffee ride with Andy. Haha i have not done a ride that short in a long long time, but it was good to catch up and have a nice brew.
That afternoon i had the greatest ever massage from Elyse, she is the greatest masseuse please, look her up if you are in need of a killer massage http//:www.ntpages.com.au/therapist/27450
Saturday morning and it was off to new Perry Lakes stadium again for another running TT, this time 10k :/ i was feeling pretty nervous, but keen to give it a go. I got there with plenty of time to spare, and before i knew it we were off. Unfortunately for me, i pretty much instantly found out i was the fastest one there (for the 5 or 10k) so i had no one to pace/draft off. It kept going down hill from here...
I hit 3k and i was done. I wasn't running incredibly fast and was certainly not overexerting myself, i was just running, well sh*t. No i thought to myself, at least run the five. I went through 5k and as i crossed the line, ready to stop Brian (my coach) said to me, "nice running mark! you are on track keep going". Farrkk i thought to myself, i can't stop after that, ok just two more laps?!
It only got worse from there, i continued to run, what felt like awfully. But every time i rounded that 400 meters and ran past Brian and now Scotty they continued to give me support, and it made the difference. At about 6k i ran the worst 2 and a half laps, lost my rhythm and was ready to stop, throw in the towel and go home. Then i clocked over 7k.
And i had an epiphany..
"winners don't quit mark"..."what is everyone going to think if you just quit now, going gets tough and you stop?" i thought about the people i train with and try to help, if they see/hear about me quiting now, what are they going to do when i gets tough? I thought about a person in particular who supports me no matter what, i certainly wasn't going to let this person down..
So i ran on, harder and faster, 7k check, 8k check. It wasn't getting any easier, its was getting harder and harder and hurting more every step, but i had to at least try and run the 36 mins for 10k. Finally (somehow) i ran across the line. 36.19. DAMMITTT! I was so angry, nineteen seconds....
After my anger subsided, i had a think about my run. Sure i was angry that i didn't make the time the first time 'round but i was happy with what i had learnt, i am not a quitter :)
It was then off to Serpentine for another Peel Road race. It was a tough race and as usual i worked up the front, my day was over when i tried to go with a bit of a break with a couple of guys from A grade. We never really managed to get away and i failed to get back into the group when they came back past, i didn't mind, I'd done my work so i cruised the last half a lap as a warm down. From there it was off to Jarrahdale, where a whole bunch of us met up and stayed over night. A night filled with games, great food and to much beer (from 5pm). I actually had the best night and reallyyy enjoyed myself, good times :)
Sunday was filed with a 6am 90k hills ride with Benno (a bit of a struggle of 2.5 hours sleep, or maybe the 5.15am beer i had before we left...). We held a nice steady pace and got some good work done, cheers mate. After that we barely had time to scoff our faces before a 15k off road trail run. We ran across this amazing trail, which followed a drinkable steam pretty much the whole way. It was a nice cruisy run, with Seano and I setting the pace and others following. After lunch at the pub and a couple of hours of chatting, we he hit the road back to Perth.
Another pretty full on week, and with 2 more weeks of tough training to go i am really looking forward to the good hit out that should be the Gold Coast. Train hard as the Aus season is fast approaching!
Cheers
Markus
nineteen seconds..
"that's less than a second a lap mark, nineteen seconds", well. That succinctly summarises my thoughts for the entirety of Saturday up until exactly 5pm (the time i was 'officially' allowed to start drinking beer).
The week like the last couple of weeks went pretty well. The usual Monday swim/run, Tuesday was of due to Greg's funeral (rest in peace brother) and back into it Wednesday with a double swim set (7k, a lot for a non swimmer! Although I am planning on changing that tag). Thursday was ramped up with a great run set with Seano at midday. This was followed by a good chat afterwards about goals, plans and priorities. It was much needed and good to have a chat with some with their head screwed on, who can offer sound advice.
Friday (and the start of my long weekend) and for some reason our 4k set in the pool was a killer. I honestly saw not one person without and absolutely exhausted face on when we had finished, good set! This was followed by a cheeky THIRTY SIX K! coffee ride with Andy. Haha i have not done a ride that short in a long long time, but it was good to catch up and have a nice brew.
That afternoon i had the greatest ever massage from Elyse, she is the greatest masseuse please, look her up if you are in need of a killer massage http//:www.ntpages.com.au/therapist/27450
Saturday morning and it was off to new Perry Lakes stadium again for another running TT, this time 10k :/ i was feeling pretty nervous, but keen to give it a go. I got there with plenty of time to spare, and before i knew it we were off. Unfortunately for me, i pretty much instantly found out i was the fastest one there (for the 5 or 10k) so i had no one to pace/draft off. It kept going down hill from here...
I hit 3k and i was done. I wasn't running incredibly fast and was certainly not overexerting myself, i was just running, well sh*t. No i thought to myself, at least run the five. I went through 5k and as i crossed the line, ready to stop Brian (my coach) said to me, "nice running mark! you are on track keep going". Farrkk i thought to myself, i can't stop after that, ok just two more laps?!
It only got worse from there, i continued to run, what felt like awfully. But every time i rounded that 400 meters and ran past Brian and now Scotty they continued to give me support, and it made the difference. At about 6k i ran the worst 2 and a half laps, lost my rhythm and was ready to stop, throw in the towel and go home. Then i clocked over 7k.
And i had an epiphany..
"winners don't quit mark"..."what is everyone going to think if you just quit now, going gets tough and you stop?" i thought about the people i train with and try to help, if they see/hear about me quiting now, what are they going to do when i gets tough? I thought about a person in particular who supports me no matter what, i certainly wasn't going to let this person down..
So i ran on, harder and faster, 7k check, 8k check. It wasn't getting any easier, its was getting harder and harder and hurting more every step, but i had to at least try and run the 36 mins for 10k. Finally (somehow) i ran across the line. 36.19. DAMMITTT! I was so angry, nineteen seconds....
After my anger subsided, i had a think about my run. Sure i was angry that i didn't make the time the first time 'round but i was happy with what i had learnt, i am not a quitter :)
It was then off to Serpentine for another Peel Road race. It was a tough race and as usual i worked up the front, my day was over when i tried to go with a bit of a break with a couple of guys from A grade. We never really managed to get away and i failed to get back into the group when they came back past, i didn't mind, I'd done my work so i cruised the last half a lap as a warm down. From there it was off to Jarrahdale, where a whole bunch of us met up and stayed over night. A night filled with games, great food and to much beer (from 5pm). I actually had the best night and reallyyy enjoyed myself, good times :)
Sunday was filed with a 6am 90k hills ride with Benno (a bit of a struggle of 2.5 hours sleep, or maybe the 5.15am beer i had before we left...). We held a nice steady pace and got some good work done, cheers mate. After that we barely had time to scoff our faces before a 15k off road trail run. We ran across this amazing trail, which followed a drinkable steam pretty much the whole way. It was a nice cruisy run, with Seano and I setting the pace and others following. After lunch at the pub and a couple of hours of chatting, we he hit the road back to Perth.
Another pretty full on week, and with 2 more weeks of tough training to go i am really looking forward to the good hit out that should be the Gold Coast. Train hard as the Aus season is fast approaching!
Cheers
Markus
Sunday, September 5, 2010
A week closer
Another week down and the Gold Coast is only 4 weeks away.
Not really in the blogging mood today so this one will be short and sweet. After a pretty rough weekend last weekend, Monday and Tuesday were more or less recovery days. Wednesday I was back into it with a short swim and long windtrainer/run set. Wednesday night i got to run swimming as Brian was absent - something i really enjoyed. It's great to see training from another perspective.
I had Wed/Thurs/Fri off work, so Thursday i fit in a good track set and another nice ride. Friday rolled around and it was back to squad for a tough little set and a goood brekky with scotty afterwards. After a quick hangout, Andy and I met up with Johan early arvo for a good hills ride. The pace was fairly good, with Johan leading the way. We ended up getting in about 90k, a little more than expected but a really good ride.
Saturday morning was up early to meet Seano at Champion Lakes for an open water swim. My god, i think it was actually the coldest water i have ever swum in. But it was good to get a nice little set in. I decided to give Saturday Road Racing a miss in favour for my tt bike (she's so pretty). So i hit up a "here to Jarrahdale and back" ride. It was a really good ride with some tough winds to fight. (Thanks Paige and Di for the refueling at the shack - i actually didn't want to leave..). I got back and found my self running off the bike, 10k on under 4 minute pace. I was really happy with this, as I'd smashed myself on the bike and felt good running. Needless to say, once again on Saturday night i was in the proverbial hurt box. And after a couple of beers... :/
Sunday morning and Andy and I had signed up for the ATTA Champion Lakes TT. We rode there and i think we both realised we were in a bit of trouble on the way - we were struggling after big Saturdays. Andy was off first and i got to watch his whole race as i was over 30 mins after him. He rode well and is certainly picking up his fitness fast (starting to get worried (me)). It finally came to my time and i was off. Oh dear S-T-Ruggle town. I was hurting the whole way around and really struggled to get going. I put down an ok time, but certainly well below what i am capable off. That's ok, bigger picture. Turns out it was a pb by 2 mins from last year, so got to be happy with that considering the shape i was in.
Well as usual, that brings us to now. I did have a two hour run planned this arvo, but in the name of recovery and quality training, it has been postponed 'till tomorrow arvo. A smart move on my behalf if i don't say so myself.
Its been a fairly interesting week with a few ups and downs, but things are looking good on all fronts.
Stay classy
Markus
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