Livstegn

Sent ute i år

Første tur på finsykkelen drøyde lenger enn vanlig i år - helt til 2. januar.
Røff vind, temperatur rett på pluss-siden. Knappe to timer hvor det iblant var en utfordring å holde sykkelen på veien i vindkastene.
Under 20km/t i motvind en,  over 50 i medvind.
Og ny (målt) fartsrekord ned fra Knudaheio - 92.9 km/t.
Målet de neste ukene er å komme igang med svømming og vektnedgang - er alt for tung nå. Utfordringen er som før, for mange jobbreiser med lite trening og mye mat&drikke.

Tilbake til hverdagen

Etter Hawaii hadde vi noen nydelige dager i Las Vegas før vi var hjemme en uke etter løpet.
Da var det tilbake til jobb og høstvær. Kroppen skal fortsatt restituere seg, dermed er det passe å sykle rolig til/fra jobb + noen korte joggeturer.  I dag, 1.november hadde jeg i tillegg en 2 timers rolig tur på triathlonsykkelen.
Vil nå gradvis trappe opp treningen.

Og jeg må melde meg på løp til neste år....

How do I feel?

How do I feel 2 days after finishing my 20th Ironman (and 5th World Championship)?

Terrible! Legs hurting, some blisters (have had more in previous races), will probably loose a few toenails. Walking as an old(er) man, the stairs are painful - hurts to bend the knees. Getting gradually better, legs will be OK in a few days.

(Nice place for diving and snorkeling, we even see a lot of these from our window.)

Just after the race I got light massage, then I picked up my bike and we rode home (only 4.5 miles). Was not really hungry. Had a light meal which I ate 1/5 of. Lots of adrenaline and pain - no sleeping the first night.

Quiet yesterday (day after the race ) - spent most of the time close to our flat - by the pool, a bit movement in the water. Stomach and appetite gradually gets normal, Close to full night sleep this night.

Head a bit empty - enough of Ironman Triathlon for now. Have been much focus on my self and my body for a long time, looking forward to some "normal" travel and vacation days.

(While I'm wondering which big race I will attend next year. I have decided to not go back to Hawaii next year, even if I should qualify.)

According to plan until 10miles left

The day started fine with a nice and relaxing swim. A bit fighting in the start and turnaround - the rest just gliding along without spending much energy.

Planned a very conservative bike leg. Didn't want to ruin the legs before the marathon. It was very hot and windy, pored water on my neck and body several times to cool down. Strong headwind the last 50km which resulted in a lousy time (but as usual, my best part of the competition).

Started the run after approx 6.45. Legs felt good, even if I run slowly. Did not push at all the first 10miles - with a speed that would give marathon time approx 4 hours - below 11 total time.
Felt good and kept the speed quite well till 16 miles.  Then the front of higher legs just locked - no chance of running. Started to walk a long downhill, hoping to be able to run the long flat section, but no chance. Continued to walk, loosing a lot of time. On next uphill the legs gradually loosened up, and I was able to run to finish - 11.23, way below my target.
(The problems is related to lacking run training - I wasn't better today.)
Ended as 86 in my age group (213  participants, and just ended in the upper part of the 2300 partisipants - and before the 100.000 that tried to qualify).

The nice part is that the my bad hip, hamstrings, lower legs and achilles managed it without making problems, thanks to the marvelous massage I've got every day. I'm a very lucky man, married with Bente (do also have many other reasons than the massage).

Pictures from my last training ride

Last preparations

Started the day with 15min oceanswim,  focused on relaxed speed.
Breakfast and 45 min bike, including some hill intervals (3*3min) at high intensity to make my body ready.
Then massage and bike checkin.
Drinking lots of water, light meals (pasta and bread - avoiding food that ingests slowly.)
And more relaxing - at the moment by the waterfront pool in the nice weather, sunny and warm - approx 35 Celsius.
Sunset in an hour  (picture from yesterday).

Will go early to bed, up at 4.45 for a light meal (bread w/a bit cheese&chicken ), then biking to the start area. Start 6.55. Finish before 17?
(Subtract 12 hours for CET).

Long day, I'll try to avoid too much fighting at the swim, try to relax and don't overdo it on the ride to set me up for a proper running form - need a bit power left to run 42km.