NRGPT

Going into IMMT I was 100% confident that I was physically ready for this which made the mental preparation very easy. My only concern prior to race day was about the weather and if it was going to be a rainy and stormy race morning. Once I left T1 knowing that my bike loaded up and was in a race ready condition, any stress I had about the day completely disappeared. . It was actually beautiful out and the walk from T1 to the swim start was very enjoyable, I was extremely calm and looking forward to a good race. I got to swim start and waited in long line for the bathroom then went to the beach had a seat and took in the atmosphere of tension and excitement. After that, in what seemed like an instant, I was lined up with my feet in the water ready to go!

Swim - 1:09:41

Once again a zero drama swim start. I was situated on the far right in the second row and dove in after a few steps and almost immediately settled into my race pace. I stayed to the right of the buoys and after everything settled and the pace of everyone else was steady I did my best to find a good group to swim with. There was a bit of congestion close to the halfway point and I lost my group but I just swam my own pace until the stretch home. At this point the water was also fairly choppy and for the remainder of the swim and it felt like I was battling the current and the waves. This was not a big deal I just felt as though I was going a little slower than I normally swim since the second half definitely felt longer than the first. I am about 99% sure Nigel swam right past me about 2 ft away so I hopped on his feet for a bit but the pace was obviously too high. I exited the water feeling good, best I have ever felt after a race swim, and took a nice easy jog to T1 soaking up the cheers.

Bike - 5:45:35

The plan called for me to have a HR around 155 max for the bike. After the first 10 km coasting down every hill my HR was still in the high 160's. I was getting concerned because it felt as tough I was wasting time not riding to my race wattage of 180 but I stayed patient and remembered that the way you ride the first half hour is critical to the rest of your day so I didn't start really biking until about 45min into the ride when my HR was stable in the 150's. By this time the rain began but it really had no effect on how I was riding, everything was feeling good and I was riding slow up the hills in my granny gear and flying down them as fast as my numbers would let me. I was really confident with the condition of my bike and I was rolling on nearly new really good quality tubulars so I always felt I had good grip assuming I avoided anything painted. I found it fascinating that for the entire ride I was passed up the hills by the same 5-10 people and then I would blast by them on the flats and hills. The entire ride I was very comfortable and had no back issues, cramping or seat bone discomfort....it had to be the easiest and most enjoyable 160+ km ride I have ever done. From a nutrition standpoint I stuck to the plan of 1 bottle of infinite for hrs 1, 3, 4 and 6 with gels for hours 2 and 5. I went though all my 6 hrs of fuel in 5:45 and I pee'd once on the bike at about km 150. All in all this was pretty much a perfect ride.

Run - 4:18:41

A quick change in T2 and I was off on the run. I was a little worried initially since I didn't pack a change of socks for the run course but shortly after I started running it began to pour again...so not much good a fresh pair would have done. I was feeling great heading out on the course and I had to dial myself back a bit, a good sign. I took it easy but ran up every hill for the first 5 kms and was still feeling fantastic heading onto the trail. I settled into a nice 5:30 pace and the next 10km flew by. I was feeling optimistic but still very cautious since I wasn't even half done and I had 10 kms of hills ahead of me. I ran up every hill for the last 5 km of the first loop but by the time I hit special needs I was starting to really feel it. It was at this point I made my big first mistake of the day (of the entire week really!), as I crossed the 21 km mark the voices in my head began to get really loud and negative. I should have immediately taken a couple gels, some salt pills and some water since I think I was already a gel behind in my plan. I am positive the negativity was driven by me starting to become depleted. So what did I do? I ran through the first water stop and walked up the hill feeling sorry for myself.......really!!! I struggled though the next 5 km walking up most hills and taking some fuel. I settled into a decent pace on the flat out and back put I was getting really down on myself since at this point I knew I wasn't going to break 4hrs on the run. At the 33km mark I hit a wall and my legs felt as though they had enough. Once again I should have topped up on my nutrition and tried harder to bring myself back around.....unfortunately the downward spiral had begun and I couldn't get out of it. I walked up all the hills in the last 5km and ran as best I could in between. I was disappointed but overall I knew I was nearly perfect on the day so I managed to turn my negative energy around and I really soaked up the last five hundred of the two hundred and twenty six thousand meters I traveled that day.

The last 10 kms in an Ironman have to be one of the hardest things to do in sport. There is no way the recreate or simulate what it feels like being so close to the end of a massive journey yet have the finish line feel so far away. Some people are naturally better than others at pushing thought the tough spots, this is something that I still need to work on but over the past two years I have gotten more strong mentally and physically than I though possible. Its been an amazing experience racing four half's and two full Ironman's in less than two years...I have learned a ton but still have a long way to go to reach my full potential.

SWOT

Strengths:
- race preparation
- execution of plan on the swim and the bike
- bike position

Weaknesses:
- mental game on the last part of the run
- overall run strength

Opportunities:
- improve run
- improve mental. The run and the mental go hand in hand, meaning, if I know I am stronger on the run then my mental game will improve.

Threats:
- injury if I focus too much on running
- setting my expectations high and not adapting if things aren't going to plan

That's it! Thanks for all your help and advise. This journey would have been be far more difficult without someone pushing me yet keeping my in-check at the same time. Its a tough balance, but you nailed it.

- Shane