Steady, steady, steady was my mantra going into this race. Above all, I wanted to be able to execute the race so I could run well. My goal going into the race was to do a similar time to Barcelona (10.19), but with a slower bike (as this course was supposed to be flat and fast - so similar to Barcelona I thought) and a quicker run. Sounded straightforward enough, didn't it?!
Swim
I had no pre-race nerves. None. This is an Ironman so I should be apprehensive right? Bonkers. I sought of daydreamed my way through the early morning. Getting in the water in the wrong pen. Asking others whether the swim was clockwise or anti-clockwise. Not putting myself at the front of the pen (when I eventually got myself into the right pen). Taking my goggles off to wipe them just as the start hooter went. As I say, daydreaming.
I replaced my goggles super quick, got my legs kicking and arms going. I was off. I found myself in a bit of a crowd taking a few kicks, pulls and knocks. Not a comfortable start. I couldn't actually see very well either. We were swimming directly into the sun ... and my goggles were still fogged up! I swam alongside a couple of relay swimmers (orange caps) at a pretty steady pace, keeping effort levels in check, and before I knew it we had reached the turn buoy. I found myself swimming at exactly the same pace as the two relay swimmers so I decided to turn down the intensity of swimming and just swim easy on their feet. I did this for most of the way back to the swim exit. I've had a few easy Ironman swims (Lake Placid 2010 & Roth 2012 spring to mind) but I think this was the easiest. I was coasting!
I exited the water in 54.42 - which I was quite happy with. From 1000+ starters, I was 10th out of the water. 7 of those ahead of me were relay swimmers, meaning just 2 actual triathletes were ahead of me. Super stuff!
Bike
I ran through to transition, struggling with my wetsuit as I went. A sit down on the bench whilst I sorted my bike stuff and then I was out. As I exited the tent I was followed by the channel 4 cameraman as I made my long run to my bike. Onto the bike and around the lake, cycling easy whilst I sorted myself out, then out onto the roads. As I did, my new friends the channel 4 camera crew, rode on their motorbike next to me ... so naturally I upped the pace just a little! By this time I had noticed that my heart rate monitor wasn't working. Not a disaster, but not ideal. I had no tools to monitor my effort other than my gut feel. I knew I should have invested in that powermeter!! I decided to take the first hour 'easy', zipping along the flat roads of Nottingham, with very little effort.
During the bike leg, temperatures were rising - hitting 28c according to my Garmin. I could feel it too, it was roasting out there. I was able to 'go to the toilet' on the bike (3 times during race) so hydration must have been ok. After about 3hrs on the bike I could start to feel twinges of cramp in my left hamstring. I eased off the pedals a bit and that seemed to help, as the twinges didn't develop into anything more than that.
There was quite a bit of drafting going on and I yelled at a couple of guys in particular who sat on my wheel for ages. Didn't stop them drafting but I felt better for letting them know how I felt! For the last 60k or so there was a group of about 15 athletes 100 metres ahead of me all riding in a bunch! Cheats!
I was eating and drinking regularly. I had one zipvit caffeine gel very 60 minutes, supplemented by energy drink and water at the aid stations. Not too much to cause any stomach issues (or so I thought!).
The bike course, although billed as flat, wasn't exactly flat & straight. In my mind, I compared it to Barcelona (straight & dead flat on really smooth roads). These road surfaces were certainly not smooth and there were quite a few 2, 3 & 4% gradients in there to disrupt the rhythm (plus a short 13% hill). Doesn't sound much, but they just stop you getting into a good rhythm.
I kept my average pace at 33kph for most of the way around - although the pace did start to drop on last 20k or so. My Garmin measured 181.5k for the bike, which I covered in 5hrs 33. A decent marathon and I could be hitting my pre-race goals here!
Run
I gratefully handed my bike off to a volunteer and hobbled off to the transition tent. I came out of transition, smothered with suncream, and started quite quickly - until I realised where I was and I had 42k still to run! Steady, steady, steady.
Shortly after starting the run I vomited (nicely captured by the channel 4 camera crew). A lot. Not wanting this to be the story of my race (again), I sorted myself out and started running again. "Nice and easy, nice and easy" I repeated to myself. I managed to hold a 'steady pace' for a while, eating my cliff bar shot blocks washed down with water as I went, hoping my stomach had sorted itself out. Through each aid station I would also throw several cups of water over my head to try and cool me down as it was hot, hot, hot.
Onto the second lap of the lake and I spotted Lynn and the girls. What a welcome sight! Big smiles on their faces and lots of noisy cheers of "Dad. It's Dad! Go on Dad". Nothing in the world more inspirational or motivating. They held out their hands for a high five but there was no way I was going to run straight past them! I stopped for a quick kiss and hug off each of them and then I set off again, slightly more energised than before. Another lap of the lake done and then it was along the canal path on the out and back section. Again I spotted Lynn & the girls, sitting on camping chairs shaded by a great big tree. They still looked like they were enjoying themselves. Once again, a quick kiss and cuddle from each of them before continuing my plod. The encouraging thing was that although energy was sapped due to heat, lack of nutrition and dehydration, I was still running, only walking through the aid stations. However, at 16k, through a grassy section populated by Nottingham sunbathers, I vomited again. Again and again. Argh!! Now I was starting to feel a little sorry for myself. Not wanting to alarm the tanned onlookers for much longer, I started 'running' again. I re-focused quickly, put my energy sweets away, deciding that they weren't doing me any good, and opted for sips of water (and a surprise Jaffa cake at one aid station). The path back to the lake was a long one, made worse by the complete lack of shade. Time was slipping away too. I was going to complete the first half marathon in over two hours, not great when a) you know you run much better than that just jogging to the shops, b) you were aiming for a 3.45 marathon, c) the second half of the marathon is always much slower than the first half and d) you still had the hottest part of the day to come. On the way back I spotted Peter Roome, closely followed by James Muscart, both of whom looked to be running well. They could catch me here. This thought kept me running.
I made it back to the great big tree where Lynn & the girls were still sitting. I told them about my vomiting, all the while eyeing up Neil Gray's bottle of coke. I don't think I even asked before picking it up and taking a drink, finishing the half bottle in seconds. Lynn then gave me a bar of fudge (textbook race nutrition) with the hope that something might work. Quick cuddle with everybody and down the hill to the lake for another lap. This suddenly became a bit easier! I felt like I had something in the tank again. I finished the lap of the lake and then met up with Lynn & the girls again, who had bought me lots of goodies! From the tuck shop of goodies that had been assembled, I took a bottle of coke and another fudge and off I went for the out and back section. I felt much better and much more positive. I was running steady and passing people, lots of people. I only walked through aid stations and through the shaded area of Nottingham Forest's football ground (using the shade to cool down a bit). I was able to pick my pace up for the last 5k running sub 5.30 min/k for the first time in a while! Last lap of the lake, I took the opportunity to thank all of the marshals and helpers at aid stations. I stopped at the edge of the finish chute to give Lynn & the girls another kiss and cuddle and then I was off to milk the applause from the crowd.
A marathon of 4.09 won't go down as my best run ever, but I was pleased with myself for not letting my head drop, for remaining positive, for continuing to move forward and never giving in. For those reasons, in that heat, and with very little energy and nutrition inside me, it will go down as a good marathon.
I finished in 10 hours & 44 minutes - the 46th individual to cross the line (15 teams were also ahead) and 16th in my age group. A solid effort on a super tough day!
