Ironman Wales

As my alarm sounded followed shortly by three other alarms, my thoughts were simple. Here we go again...

I'd had a decent nights sleep of about 4 hours, which, as anybody who has been in this position would agree, isn't so bad.

I was in Tenby for the third Ironman Wales event. Nothing to write home about normally, but I was making a sneaky run at the Ironman World Championships in Kona Hawaii 2014. Wales was my chosen qualification event and was actually ahead of schedule, as I thought I wouldn't be quite ready until the Ironman UK event in Bolton 2014, but, after a good talk with my coach Ian Murphy, we decided that after the Roth result, we would go hard in training for a couple of months and see how I felt.

I can't really go any further in this report without talking a little about Ian Murphy and Summit Physio. Ian is obviously a triathlon coach. He runs Ian Murphy Triathlon Coaching (IMTC). I decided to get a coach in October 2012 after an average season. I knew I still had a lot to give in the sport. But didn't know how to bring it out of myself. Guess what. Ian definitely knows how too!!! So much so I don't think he'd like some of the names I've called him when I have been collapsed on my drive after one of our long sessions! These are the type of sessions you wouldn't dream of putting yourself through. Ian has the knowledge required to bring the best out of me and knows exactly what I can take in training. Put simply getting a coach has been the best thing I have done for myself in triathlon. And as we say in the north of England I've got a bloody good un

As for Andy, David and Heather at summit, they dish out just as much pain as Ian, but they are pivotal to the reason I am able to do what I do at this level. I'm 43 now and my body doesn't take too kindly to the abuse I put it through on a daily basis. All of the three I have just mentioned think my event is a bit mad, but without their help and advice I wouldn't have even made the start line at some of the events I have done. They really are at the top of their game and I thank them for their help!!

The year up to now had been excellent with some great results both in triathlon and on the running circuit with a new Ironman PB at Challenge Roth of 9:29 and a new marathon PB at Blackpool of 2:52. I even managed to win a half marathon at Morecombe in another PB time of 1:19.

This was all well and good, but to be quite honest, despite smashing it in training, being injury free and eating and drinking well all the way up to the event, I hadn't felt to great, a concern I had voiced to my good friend Joe Elding who had been with me in Tenby in the days leading up to the event. We'd ridden a couple of times and I had also had a sea swim. I felt flat during all the sessions. This was different to the way I felt in the days leading up to Roth where I felt I could take on anybody!!

So a very nervous Joe started to prepare breakfast of porridge with almond milk banana and flax seed and a cup of tea with almond milk and pure set honey. This is something I eat on a daily basis without any problem. Not on race morning though. Every spoonful was torture, but we got there. Funnily enough Joe, Tony and Dave had no trouble eating. This however will change on the morning of Ironman UK next year as they have all entered. I'd love to see this! Not happening though, I'm racing too!!

So, at 04:30, we left the safe haven of the caravan, to make our way to a very wet and windy Ironman Wales.

In transition one (T1) I started to assemble all the nutrition on the bike, when I noticed the first cock up of the day. I'd left my energy drink for before the start at the caravan. A less than optimal situation I thought. So I had to drink one reserved for the bike leg.

Apart from that all was well with the world. Toilet trip sorted and on with the wetsuit while being helped, helped and better helped by Joe.

We walked to transition along with 1600 other potential Ironmen & Women. The sun was starting to rise and was revealing a very angry sky. Put quite simply the skyline looked grim. It's amazing how quiet the whole atmosphere is when everybody is petrified!

On the upside the swim venue looked great. Nice and calm and during my warm up swim I felt great.

So with this in mind I stood on the start line with 1600 others and listened to the Welsh national anthem, something I can honestly say I've never heard before (sorry Wales). As I looked around trying to keep the edge off the nerves I realised what a big deal this race is to the people of Tenby. The cliffs above the beech were absolutely packed with spectators. And with that the national anthem ended and the race goggles were put in place.

A couple of lines back I mentioned how great the sea was. Ignore that statement. When the horn blasted for the start, it turned into the roughest sea swim of my life; some might have even called it a watery hell. They wouldn't have been wrong.

I sprinted into the sea trying to get a reasonable position in the swim, this was impossible, arms, legs, heads, bodies, you name it I was hit with it. No amount of pool swimming prepares you for this. People say stay long, relax, remember to breath and don't get mad with people. Do you want the real secret for age group athletes in the Ironman swim leg, TRY NOT TO GET DROWENED!!!!!! It's that simple.

I didn't get any clear water for the first mile. Accompany that with the 3 buoys only to sight on and my crappy eyesight and you will get a bit of an idea of the first lap.

I got out at the Australian exit over the timing mat and made my way to the sea for lap two. At this point I got a nice surprise as the announcer said we were on for a 1 hour 10 minute swim. Was I happy, hell yes, considering I had, had such a poor first lap. Lap two was pretty uneventful I settled down and just swam. The nice surprise from the first lap was soon erased by dejection when I got out of the sea to head to T1. A look at the Garmin proved one thing and one thing only, I still swim like an anchor!!! 1 hour 15 minutes even with a smooth second lap.

How the hell did you do that time on that bike course last year. Neil's bike split in 2012 was 5 hours 20 minutes. Like I said earlier, the real deal.

The rest of the guys were a little further down the road out shouting everyone. Another thumbs up and off I went.

Guess what, it was hilly! The basic course profile of the Wales run route is four laps, each lap is six and a half miles long and consists of three miles running up hill followed by three miles running down hill. The greatest bit about this course, the crowds, they are absolutely brilliant. If these guys don't keep me going then nothing will, I thought.

The plan was simple, hold 7:30 minute miles for as long as possible, take 1 gel and a salt stick every 30 minutes and drink as much of that beautiful drink flat coke as possible. If all went well I would be over the finish line in another three and a half hours.

It's an odd place the Ironman marathon; you never really know your position as people are joining the course all the time. You just have to make a plan and stick to it. And that's what I did.

The marathon was simply a grind, but this for whatever reason is something I seem to have got a lot better at this year. Having the ability to shut off and concentrate on your pace and running form seems to be something I can do. As long as my nutrition behaved itself this could be a good run.

Half way through lap 3 and that southerly feeling popped up again.

Like I said the best and worst news possible in one phrase. Best because if I could get the 6th spot that would guarantee Kona, worst because I felt terrible and knew I had to bury myself for the last 6.5 miles, and that's what I did. I ignored the stomach and managed to put 3 gels and 2 cokes inside me on the last lap. This helped me maintain my pace, but I couldn't pass any one from my age group.

So as I ran through Tenby for the final time I had mixed emotions from the days events, if only I could have swum quicker!! Down the finishing chute and it was high fives all the was, you've got to have done this to really know the feeling the crowds give you, its unreal. I saw Neil and the boys who were ace all day and crossed the line in 10:31, in 37th position and as it turned out 8th in my cat. On the upside I had run one heck of a last lap. Joe failed to tell me that the guy I was chasing was over 6 minutes in front of me at the start of the last lap. I pulled that back to 1:21. It was also my fastest lap of the day. Amazing what you can accomplish even when you think you're all in!!

So there you have it. I finished 8th, 7 qualified for Kona, but, for whatever reason one of the qualifiers didn't want his slot, so, young Joe said yep I'll go!!!!

I Still can't believe it if I'm honest. On the 11th October 2014 I will be on the startline with 2000 of the greatest Ironmen/Women in the world in kona Hawaii.

The only downside of all of this is the fact that my three beautiful girls didn't experience this with me due to school commitments. I love them loads and love it when they come to support me. I'm sure the trip to Hawaii will soften the blow of not being in sunny Tenby for the weekend though!!

GAME ON!!!!