2010 The Year That Was

Training Summary of an Age Group triathlete for year 2010 (as per my Garmin):

	Swim			Bike			Run			SBR Total			All Total
Activities Count	81			167			201			449			626
Distance	130.73		km	4842.77		km	1675.17		km	6648.67		km	6688.8		km
Time (hh:mm:ss)	48:26:41			184:25:24			161:17:35			394:09:40			455:56:26
Elevation Gain	791		m	18668		m	24106		m	43565		m	43814		m
Avg Speed	2.7		km/h	26.3		km/h	10.4		km/h	13.1		km/h	15		km/h
Avg HR	109		bpm	124		bpm	151		bpm	128		bpm	132		bpm
Max HR	176		bpm	253		bpm	242		bpm	224		bpm	253		bpm
Avg Cadence	--			74		rpm	81		spm	76		rpm
Calories	1,229			82,301			98,688			265,748			194,323

Foster Grant Ironman 70.3 World Championship Clearwater 2010

Foster Grant Ironman 70.3 World Championship, Clearwater Florida, 2010, results

First time I have raced outside my home state, and I went "the whole hog" and went to the Half Ironman (now called 70.3 - as in 70.3 Mile total) World Championships at Clearwater in Florida USA.

The summary - I missed out on a PB or breaking 5 hours, with 5:30:42 which is mid way between my previous 2 attempts at this distance, 5:40 (2009) and 5:18:29 (2010), both at Geelong. I had qualified for the "Worlds" at Geelong in Feb 2010, with the "roll down". This was my 3rd half ironman in 22 months.

1. Swim 40:59 - Instead of improving my previous 1.9km swim of 37:18 by 3 mins as I hoped, I was some 3 mins slower. But the water was fairly rough, and at the mid-way turn point it felt I had been swimming for ages, i.e. 20mins, turns out that's exactly how long it had taken. Swim = OK.
   
2. Bike 2:34:06 - a new PB on the new TT bike, bettering the previous 2:48:33 by almost 15mins, which was itself 15mins better than my first attempt. Average speed ~35km/h. My 2-6th 10km splits were over 40km/h average. Felt like having done a sighter ride of 2/3 or the course earlier in the week was a real advantage. Even though it was warm, I only drank one bottle of Gatorade (my mix, not theirs!). Bike = Great, back on target for breaking 5 hours.
   
3. Run 2:09:01 - Disaster! Well not quite, but I did fall apart on the run, this is supposed to be my best leg! First km = 4mins, too fast, but felt great. 2nd km, slowed to 4:45min/km, about my planned pace. 2.5km - really severe stomach cramps, try to run to 3.5km (or 2mile) drink station (each 1mile or 1.6km, and almost ideal interval), but can't. Walk for a couple hundred metres, feel OK, start to run, but can't run to 5km without walking again. Almost doubled over with stomach pain. Around this point I knew the 5 hours was gone, and I was just going to finish. Alternate run/walk for the remainder of the 10km lap, running only 500m before walking on some occasions. Around 8km I (slowly) catch a guy who is being interviewed by the cameraman on the back of a motor bike. Turns out he is one of two Nascar drivers in the race. When I pass him I hear him say "see, I'm not going great, everyone is passing me". As with many Ironman races they have water, sports drink (Gatorade) and Cola at the drink stations. At home the coke is "flat" (de-carbonated) which makes it drinkable on the run, you get a caffeine hit, and a different taste to gels and sport drink. Towards end of that 1st lap I try the Coke and realise it's not "flat", but I drink it anyway (it was hot) and the bubbles have a positive effect on my stomach, I burp and I feel better for a while. SO I keep hitting the Coke and it helps some. As I near the end of the first lap there is crowd cheering you on, one spectator runs with me for while. She says "keep going, only 1km to go". Unfortunately I have another whole lap :( The second lap was OK, but the legs were shot, I jog in 2:09, my worst result over that distance, but only 1 minute worse than my first half ironman.

The family missed seeing me finish (and be announced on PA), I was some 30minutes later than I expected, and I don't think they allowed for wave start time either.

Excuses :) - It was hot, and humid, Florida is a long way from home, and I had stomach cramps on the run.

In the end it was a great experience, I went to the World Championships. We made it though travelling with the bike, a big family holiday, and I recovered pretty quickly (ran 3 days later).
I think if I had broken the 5 hours I would have said that's the end of the half ironman distance for me, there is a lot of training (15-20hrs/wk for about 15 weeks). But as I didn't get the 5 hour goal, there is still a score to settle (one day).

Garmin Connect details: Swim T1 Bike T2 Run

Trivic Duathlon Series 2010 Race 4

Race 4 - MTC, Kew Boulevard, Kew results
No PB overall 1:22:32 about 10 seconds slower than last year, but the course was not only different, it was also more challenging and longer (second run was long). Still ended up 5th again in category (equaling my best), but being the Victorian Duathlon Championships, it was double points in the series. This put me as second in the series (series results as at race 4) whereby (I think) I cannot win, nor lose my series position (assuming best 4 results count).

Kew Boulevard is the most challenging course location going around; it's not flat! The run course was a lot different to last year, so no direct comparisons there.

1. Run 1 - Cross country style, Slow, hard, 2 times up "the goat track".
   
2. Bike - Again new bike showed faster average speed, but much of my "improvement" seemed to come for the bike course being some 1km short. It rained in the last lap of the bike, but it was nice and dry before then, so I did have good speed, and the "older little guy in grey" didn't pass my until the 4th lap rather than the 2nd (I passed him back on run 2:) Fastest (nominal) 20km bike ever, including triathlons, of 36:03 and that includes T1 and T2!
   
3. Run 2 - 13:00 a 25 second improvement over race 1.

Not bad considering I have a sore neck/shoulder, and there still an issue with my left calf.
Garmin Connect details Race 1: Run 1 T1 Bike T2 Run 2

Yarra Valley Grape Run 2010

Saturday 5 September 2010, 10AM, Healesville to Yarra Glen, 13.2km - results
Another PB of 57:27, for a 13.2km hilly course, which I had done twice previously (distance with hills), Grape run 2009, and Puffing Billy earlier this year.
6th in category (down from 3rd last year) and 27th overall (up from 37th). My results online and Garmin

Last year I ran the inaugural Grape Run, which was in the opposite direction, from Yarra Glen to Healesville. In my memory it was pretty flat for the first 5km or so, then there were a couple of "undulations" and then a straight 1km long hill starting around the 10km mark, ending with a turn and more climbing, and then 2km winding descent before a flat 1km to the finish.

This year the course was in the opposite direction, and there was a flat, and fast (3:30) 1st km, followed by a "big" hill (or two), and then my memory must have romanticized the course last year. Those "undulations" felt much more like hills in the direction, and there was no flat section until the last 1km or so :( . But I took almost a minute off my time, so I can't complain can I.

As a side note, last year I drove to the start at Yarra Glen, ran to Healesville, and caught the free bus back to Yarra Glen. But there was quite a long wait for the bus. This year I drove again to Yarra Glen (early), but this was now the finish location, and caught the bus to the start. This worked out much better, no bus waiting (in the rain this year), and warm clothes close by in the car (although I did wear a jumper, and left it at the clothes drop-off at the start).

A good run all up, except for the rain.

Sandy Point 10km 2010

22 August 2010 - Trey Bit Reserve, Sandringham - results
A new "official" 10km PB of 41:23 (my best "10km" race time is 39:13 at the MS Funrun June 2009, however the actual distance was only 9.4km, and the "effective" 10km time would be 41:43).
4th in category and 28th overall. My results online

I had done this race, on the same course, 3 years ago (refer Sandy Point 2007), just near when I became a "runner", my time then was 43:53. My first 5km times for 2007 and 2010 are pretty close, but wherein my speed dropped considerably 3 years ago, now my second split was only 30 seconds slower. Pretty happy with the result, particularly as I ran 16km the day before.

This is a very flat course - just check the elevation chart in my Garmin results.

Trivic Duathlon Series 2010 Race 3

Race 3 - MPTC, Yarra Boulevard, Richmond results
PB overall 1:08:58 (and Bike) Duathlon result over this distance (although I think bike was a little short), 55th (of 105) outright (slightly worse than the previous race), but 5th again in category (equaling my best).

Back at Yarra Boulevard, same location as Race 1. But unfortunately the run 1 course was a little different, so no direct comparisons there.

1. Run 1 - OK, not fastest but consistent, slight course change, and the Garmin measured 4.8km (it was 5.25km on race 1). Measured time of 19:55, but distance adjusted time of 20:45 for 5km was similar to previous races.
   
2. Bike - Again new bike showed faster average speed, but much of my "improvement" seemed to come for the bike course being some 1km short. It rained in the last lap of the bike, but it was nice and dry before then, so I did have good speed, and the "older little guy in grey" didn't pass my until the 4th lap rather than the 2nd (I passed him back on run 2:) Fastest (nominal) 20km bike ever, including triathlons, of 36:03 and that includes T1 and T2!
   
3. Run 2 - 13:00 a 25 second improvement over race 1.

Not bad considering I have a sore neck/shoulder, and there still an issue with my left calf.
Garmin Connect details Race 1: Run 1 T1 Bike T2 Run 2

Ironman 70.3 World Championships 2009 Bike Course by tom.maier

Ironman 70.3 World Championships by tom.maier at Garmin Connect - Details

Trivic Duathlon Series 2010 Race 2

Race 2 - Knox Tri Club, Knox Athletics Track results
51st (of 108) overall, and 5th in category, both my best Duathlon results.
Total time 1:13:33 was not my fastest, but was a good time for me considering conditions and course.

No rain (again), but it was muddy on the run, and damp on the bike.

1. Run 1 - started OK, did 1st km in 3:49, and the second was 3:55, but I musta slowed some after that, as it wasn't fastest time for this leg, but still OK at 20:54 (and the course seemed slightly long). I averaged 4:11 mins/km, which was equivalent to 20:29 for 5km.
2. Bike - second time out on the new speed machine, and again about 2.5km/h faster than previously on the same course, and I did take it very easy on the corners (of which there are many; some 8 or so per lap) as the road was damp, and oily from trucks, being an industrial estate. Messed up my Garmin (pressed lap after the first lap on bike, which switched into T1, and then forgot T2) so I didn't get the actual bike time. Transitions weren't probably great because the bike compound is quite long, and I changed shoes in transition (rather on the bike) as the was a muddy section going to the bike course. Still official time was just over 40mins including T! and T2.
   
3. Run 2 - 12:37 for 3kms, I felt pretty good, second fastest time for the leg.
   

Garmin Connect details Race 1: Run 1 T1 Bike lap1 lap2-4+T2 Run 2

Run Melbourne 2010

Run Melbourne Half Marathon 2010 - website facebook results previous
18 July 2010 - Federation Square, 21.1 km around Melbourne
2nd fastest half marathon 1:35:02 and 2nd highest overall place (326 of 3672) in a "big" HM (4 x Run Melbourne).
Garmin Connect activity

• Lined up the 1:30-1:45 starting wave, had planned to run with the 1:30 mins pacer who was behind us, but then before the start he moved to the sub-1:30 wave, we didn't.
• Better weather than expected, even sunshine on the second lap, wind not too bad across most of the course.
  
• Cotton throw away gloves (that I didn't throw away!) were perfect
• Didn't like the course too much in my training run a week ago. Didn't like it that much on the day either, to much back and forward and up and down.
• Seemed to me like the km markers were out, my Garmin certainly didn't agree. Sure it can be wrong as a on-off, but seemed to be getting further and further off on each km. Garmin total measured distance 21.4km, haven't checked if there were any "spikes" in its GPS locations. Also a banner stating "11kms to go" implied to me I had done 10.1km. But that also seemd out once I (finally) got to the 11km mark.
  
• I ran OK. First lap was pretty good, I had though I had done my fastest ever 10km, but they have been out a bit. 11km target was 45mins, I figured I if I could then hang on for 45mins for the remaining 10km I could break the 90mins, but I did 48mins. Second lap didn't go as well, my recent calf soreness didn't really eventuate, but the hips were sore, and my lowere back was really killing me. Still I "shouldered on" (at least until a couple of "hills" (rises really)), and my running "partner" who I had lead by about 30seconds for most of the distance finally caught me. She drifted on ny, but I mananged to keep her in sight for the rest of the run, finishing (what I thought) was only about 10 seconds behind her.
• No PB on this day, but considering I haven't been entirely fit, and I had had a stupid nagging (1 month) cold, I am pretty happy.
  
• General Gripes:

1. Why are there never enough toilets. There were even toilets at the start, but the wait would have been longer than the time most people would have had when heading to the start line. We lucked out in finding some in the car-park; much shorter queues.
2. I'm no fan of course which not only zig-zag around without getting anywhere, but also double back on themselves.
3. I thought Melbourne is mostly flat and yet every variation of this race (in all Melbourne races) I've done, has been up and down (sure not big hills), not great for setting a PB.
4. There was limited room for spectators to see the finish line, and after the finishers spread out wide to collect their showbags etc, then it all squeeze in again to actually exit into the general public area.
5. Showbag - On completion of the run they hand you a bottled water, a Powerade, your finshers medal and a showbag containing, wait for it, .... a "newspaper". No lollies, no snacks, (you could collect these from tents further up in Fed Square), no socks, no cap, no towel, no samples, no vouchers, no flyers, no peice of fruit, just a newspaper.

Trivic Duathlon Series 2010 Race 1

Race 1 - Taylor Made Tri Club, Yarra Boulevard results
I think the forecast was rain, but it held off to be OK, was cold though.
As usual "No. 2" queue at the mens meant I only got the the start line with mins to spare, they really need more toilets as this venue.

1. Run 1 - legs felt heavy and slow (had done long run the day before), but still did 1st km in 3:52. I was kinda in no mans land between the front "pro-ish" pack, and the rest. Distance was long at 5.25km, I averaged 4:04 mins/km, which was equivalent to 20:20 for 5km; better than I expected.
2. Bike - first time out on the new speed machine, and it mostly lived up to expectations, about 2.5km/h faster than previously, and I did hold back a bit as the road was damp. My actual bike time was about 38mins (actual time was just under 40mins including T! and T2), which is about the best time I've done for 20kms, but again the distance was long at 21.2km, so I am pretty happy. Distance variation here was due to course changes, we were supposed to have 5 x 4km laps, instead of 4 x 5km last year.
3. Run 2 - 13:25 for 3kms, exactly the same time as last year!

Garmin Connect details Race 1: Run 1 T1 Bike T2 Run 2

MS Fun Run Melbourne 2010

Didn't run the MS Funrun this year, wasn't well - had a cold which had been hanging around for a week.
5 and 10km results available at Tomato Timing (racetechtiming.com), I could have placed in my age group, if I was healthy.

Emer Casey 5km Funrun 2010

Emer Casey Funrun 2010 at Monash Uni
4th overall in the 5km (no age group categories)
What would have / could have been my fastest 5km (recorded time 19:11) if the distance was a full 5km (equivalent time 5km = 19:59) It was about 150m short by the Garmin GPS.
Emer Casey 5km Funrun at Garmin Connect - Details
2010 5km Male Results

King of the North 6km

Coburg Harriers King of the North 6km at Coburg - website results
24:14 (4:02 mins/km av.) 7th overall, 6th in category (male)

King of the North 6km Garmin Connect Details (Garmin details lost!)