Cat Results

Cat Thomas – Race Report for Chemin des Dames Olympic Tri – 21 May 2017

‘I raced at the Chemin des Dames triathlon in Chamouille (approx. 2 hours from Paris) last weekend. This was my first triathlon of the season so I was interested to see how I would measure up to the competition. The triathlon attracts a quality field of triathletes from around the region and seems to get bigger each year with nearly 450 (including me) participating in the Olympic distance race and another 350 doing the sprint.

The swim was a two-lap course in a lake with an Australian exit. Whilst the water was clear and warm-ish, the downside of the recent good weather was that there was a huge amount of plant life to swim through which at times made the going tough. I am not a strong swimmer and did not position myself very well at the start so got dunked several times but I didn’t let that put me off. I was two thirds of the way down the field coming out of the lake so set about playing catch up. The bike course was packed full of hills and at times I wondered if my legs were going to carry me up them but incredibly they did! Fortunately, much of the course was through woodland which helped to protect us from the hot sun. I managed to pass quite a few people on the bike and was 12th fastest in my category. The run is usually my strong point but with a foot injury, it was always going to be a bit of a challenge. I followed Coach’s advice and started out slower than I would normally have done and then accelerated after the first 20 minutes or so. The strategy worked! Not only did I manage to cross the finish but I also made up further places in the process. I finished in a time of 2h53, an improvement of 12 minutes on my previous time and 15th (out of 36) in my category so I was pretty happy. Whilst there were definitely some good points to come out of the race, there were also things that can be improved upon and I will work on those in the coming weeks.’

Kerry Takes on The Ballbuster, 12k run, 36k bike 12k run ( 8/24/8 miles)

I woke up at 2:30am, 2 hours before my alarm, but as I had been asleep since 8pm, I’d already had enough sleep! ( Well, Musty did say have an early night!)

My lovely husband and number one supporter drove me to Boxhill in Surrey for my first ever Ballbuster duathlon. It was very dark but not raining when we arrived at 6:15am and no queues for registration or the toilets!
I collected my numbers, chip and Ballbuster hoodie and sat in the car to stay warm and watch the sunrise (!)
The rain started and competitors arrived, cars were blocked in and massive queues formed, except for the ladies toilets, as so few women take part…..I wonder why?

I racked my bike in transition and stuffed my clothes and shoes into plastic bags in an attempt to keep them dry. I found Musty and he sorted my tyre pressure out for me, I hadn’t got a clue about such things as I’m a complete novice to anything sport related!

Soon it was time for the race briefing, when luckily I spotted Michael, whom I’d never actually met before, but recognised from S4F photos, so it was lovely to have a quick chat before the off! At this point it was raining quite heavily and the wind was cutting across the summit making for a chilly and uncomfortable start.

After previous discussions with Musty, we decided to change my race plan in an attempt to avoid the 3 hour cut off for bike finish and start of the last run. So instead of the carefully monitored heart rate caps, I was going on pace only and ignoring my heart rate, (which is usually goes crazily high).
I had to run at an average pace of 5:45 and bike at 26kph to beat the cut off.

So off I went, I never run that fast so it was quite a challenge for me, after about 5 mins in to the run I had a quick peak at my heart rate which was 175 bpm, so I decided I wouldn’t check it again as I might scare myself!

The rain was hammering down and the wind was blowing sideways, I loved it, very refreshing as I usually get really hot when I run! I kept my pace as best I could and focused on keeping up with a guy wearing a bin liner, who I named sack man. Lots of runners were over taking me, but at the same time I was overtaking others, which was very pleasing.
The road had been quite a slow gradual incline, but now it was downhill. I decided just to let myself go and kind of fall down the hills reserving my energy for the zigzag uphill to come. I managed to overtake sack man and I felt I was travelling at quite a pace. The rain continued to beat upon my face and I could hardly see as the rain dripped from my hair into my eyes.( Should have worn a hat!) Most of the time I was running on my own, but I soon latched on to a small group of taller people, who I ran behind in an attempt to seek shelter.
I refuelled with a torq gel at 40mins.
I was really enjoying the run and was so happy that I was managing to keep to the pace, the weather at this point did not bother me, I’m from a family of market traders, so used to battling with the elements from a very young age!
Finally I reached the bottom of zigzag hill with the very friendly marshals cheering us all along!
Sack man reappeared and over took me, the group I had joined slowly disappeared ahead of me and the zigzag hill became quite a lonesome run. Cyclists then started to overtake me, they were so friendly, shouting words of encouragement ! My pace was slowing because of the hill but I pushed on and it looked like I might make the run in the 1hr 15 we had planned. I reached the summit cheered on by people whom I didn’t know along with my husband!
I made transition at 1:17, so was cutting it a bit fine. I got cold in T1 as the wind was really strong and and had difficulty putting on my helmet and shoes as my hands were so cold. I couldn’t get my new dry gloves on, so stayed with the damp pair and set off on the bike leg. It felt quite tough to start with and the weather conditions were deteriorating further. I pushed on as hard as I could but had no idea of my speed as I couldn’t see my garmin as it was covered in water and my eyes were blurring with the raindrops.
The downhills were dangerous as the roads were so wet and slippy with leaves. I have no experience whatsoever of cycling in the rain or on wet roads, so it was quite a challenge as I was worried about falling off! I took it very steady.
The climb up the zigzag was better than I thought, I just took it fairly easy so not to be in too much oxygen debt as I wasn’t sure if I would manage it. My hands were numb and I had difficulty getting my fuel bar out of my pocket. On loop 2 of the bike I started to feel very cold on the downhills but was coping, however by loop 3 I was freezing cold and shivering the downhills were even more dangerous as my numb hands were having difficulty squeezing the breaks. I looked forward to the uphill as I thought it would help me warm up. As I reached the final zigzag, runners started to overtake me and I was kind of hoping that I would miss the cut off point as I couldn’t feel my feet and was not sure if I would manage to run.
When I dismounted at T2 I was relived when they said I’d missed the cut off as I was starting to shake uncontrollably and couldn’t feel my hands or feet at all,I have never felt this cold in all my life! I was in the early stages of hypothermia. If my lovely husband wasn’t there to help me I would have had to seek medical assistance as I couldn’t operate my hands at all, I had to be fed a cup of tea as I was shaking too much to hold the cup! Dry clothes, hot drinks and a warm car, I eventually warmed up but it took about an hour!
What an event! I was very pleased with my efforts even though unfortunately the Ballbuster beat me this time, but hey, there’s always another year!

Kerry ED Sprint 2016

Kerry’s First Sprint Tri(Du)

Eton Dorney Srint Tri – 18 Sept 2016

My 1st sprint triathlon came at the end of a very stressful week at work. I am a teacher in a special school for children with profound disabilities and complex health needs.I love my job but sometimes it breaks my heart, like this week, when heaven acquired a new little angel from my class. This meant that I was not feeling the most emotionally stable on Sunday morning. To then hear by text that the swimming part of my triathlon was cancelled due to poor quality water in the lake, and it would now be a duathlon instead, I over reacted and went into panic mode! I knew Musty was busy race directing and I didn’t know what to do, so I put out a cry for help on the squad Whats App.

I need not have worried as with S4F being such a supportive squad, messages soon came through and Gerry, whom I’ve never even met before, called me to reassure me. He reminded me to stay positive and gave me some excellent tips, which made me feel much better and more in control again.

 

On arrival at Eton Dorney we got the information that the swim would be replaced by 2.5k run and everything else to stay the same.

I had a race plan that involved working at set heart rates and even though Musty was busy working he still managed to contact me to give me heart rates for the new 2.5 k run which made me feel more confident. (Such an awesome coach!)

The 2.5 k run was awful as everyone apart from 1 person (at least 50 people) overtook me, a lot  of them were puffing hard and out of breath as they went by, whilst I felt fine trotting along enjoying the scenery! It felt embarrassingly slow, but I’m quite used to being the slow one in S4F training sessions, so it wasn’t too difficult to enter into my own little bubble and just stick with it.

 

I entered T1 in 14th position out of 15 in my age category after my very slow run and I continued to try my best to keep my heart rate in check whilst on the bike. This again felt a bit on the slow side, but I was gradually overtaking those that had overtaken me earlier on which was good. By the time I finished the bike I had moved up to 8th position in my age group!

 

I felt good as I entered the final 5k run as I had plenty of energy left, so again I stuck to the plan and managed to run strong to the end moving into 7th position.

I’m pleased with my achievement as this was my first ever real race. I’m new to sport too, having only taken an interest in fitness and exercise a year ago.

 

I was disappointed that I didn’t get the opportunity to do a sprint triathlon, as I have been working really hard learning to swim front crawl and now I will have to wait until next season to tick that box. However, I can now say that I’ve done my first ever Duathlon, which gives me a good starting point for future events. Bring on the Ball Buster!!

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Gerry’s 2016 Vitruvian Race Report

The GB Half Ironman Championships

it was an early start. The alarm went off at 0330. First thought was ‘how fresh do I feel’ from the devil on my shoulder, counteracted by a more calming ‘give yourself a chance to wake up!’. Normal routine, downstairs, cup of tea! It was still pitch dark! I could make as much noise as I wanted as Katie (my wife) and Freddie (son) had slept at her parents as they live quite close by and were all coming to watch. I took advantage of the situation and started to sing – LOUDLY! Outside it was pouring with rain… I had weather checked all week and considered wet race conditions inevitable. I had already told myself, ‘whatever the conditions its the same for everyone’. Rain or shine it was going to be warm…

I arrived at race HQ at 0545 in good time for my 0655 start time but knew everything would take a bit longer to set up in the rain as it always does. I didn’t do my normal 10 min run to warm up as I figured the pace intensity would be slightly reduced for a half ironman distance and I’d be taking the start of the bike slightly easier. I got into my wetsuit in accordance with Coach Musty’s prescribed ’30 mins before start time’ and enjoyed the warmth it provided my muscles.

As with any long distance race the bigger the race the bigger the pre race jitters! Can I make it all the way around? Have I done enough training? Perhaps I will just take the swim really easy, and in this particular instance ‘WHY AM I DOING THIS”. Then with the timing of a top comedian my thought was met by the voice of another competitor who said to his mate, “do you ever ask yourself why am I doing this” to which I actually laughed out loud. My pre-race anxieties were tempered and I was ready to go. I almost shook his hand!

A beach start, the water looked choppy but it was the same for everyone. The music was pumping and it was my last race of six and I was seriously up for it whatever the weather.

Usual scramble at the start of the swim and once I had my adrenaline under control I settled into a decent rhythm. First lap 950m in 18 mins – not great but I had told myself sub 40 on the swim be ok so as not to put too much pressure on myself. The swim is my next focus for improvement.

By the time I got out of the swim (38 mins) I knew Katie and Freddie wouldn’t be there yet but I kind of pretended they would be to give myself a bit of an adrenaline boost to spurr me on for the bike. Yes! A one in a thousand chance of finding my bike and I did. 2 laps on the bike starting with an easy first 20 mins to allow my body to adjust. Then I opened the taps a bit and was pleased with the speed/heart rate I was sustaining. The only disappointment on the bike was the volume of traffic on lap 2!

I always like to think that every race has a special moment. This race had two. In this instance and ironically following a spurious marshall DQ at my last race was with a “draft buster” on a motorbike. As he pulled along side me I was in full aero position dripping with sweat and rainwater and I quipped “Alright there?” He tilted his visor upwards and responded “still raining out there?”
“Yes mate” I spluttered, “Any chance of a tow?”
“Go on then son” he said in as cool as Clint Eastwood kind of way.
So I jumped on his rear wheel and he afforded me my memorable moment with what was probably less than a ten second tow but made my race all the more memorable.

The second came in the form of my mobile fan club repeatedly driving by on the bike leg. Mother and Father in Law whom I adore and Katie and Freddie. ‘Come on Gerry’ in unison, gave me goose bumps! I thought of coach’s sound advice ‘Gerry keep your emotions in check until the last 10K’.

I was chuffed to bits with a 2 hour 28 minute bike leg and feeling relatively strong was looking forward to enjoying the half marathon that lay ahead. As I came into rack my bike I was shocked to discover there werent many bikes on the rail – wow I’d done well!
I was greeted by my son pawing at the transition fence shouting ‘go on daddy’ repeatedly. Freddie is three and with my wife doing the same my heart melted. More adrenaline.

The run:

People were flying past me, even at my best I wouldnt keep up with most of them, but they were much younger than me and I was in control of my own race. After about 20 minutes I managed to settle my pace at around 4.30per km in line with my aspirations and then I felt my legs come to life and I was running faster and faster, gobling gels but not water, I’d done that on the bike aplenty.

In the last 10k I allowed my emotions to speak out but not to the detriment of losing focus on the next guy I wanted to overtake and now I was over-takling thick and fast and it felt amazing.

In the last 1k I looked behind as I could almost feel a presence and was met with the stare of a runner from Team RAF picking up the pace behind me. Having lost my podium 3rd place spot in Cambridge by 20 seconds I wasn’t letting anyone past today. I upped the pace to within touching distance of vomiting! Crossing the finish line in just opver 1 hour 30 on the half marathon and a 4.42 race time cheered over by my family felt incredible. I grabbed my finishers tee shirt, screwed it up into my face and had ‘an emotional moment’. What a fantastic season, I’ve loved it. I’ve felt like an athlete!

14th in the National champs exceeded my wildest expectations. I can’t wait until next season!!!

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Race Report and Blog from Gerry Frewin – July 2016

Coach Musty is an old friend. We first met in 2002 shortly after my first triathlon.  My brother had been involved in an ultimately fatal motorbike accident and following his initial accident I joined a local gym as a release valve.  I subsequently completed the London Marathon in 2001 in 3 hrs and 56 minutes, with no real competitive running background and then embarked upon training for my first triathlon in 2002 after a friend completed one and said I should give it a go as it was ‘my kinda thing’. So I competed in the London Triathlon as a fund raiser for my brothers nursing home and raised approx £6,000 completing it in a time of 3.01 but having taken my time, toweled, talked and changed clothes in each transition and I knew I had a faster time in me.  The following year I bumped into the now ‘Coach’ Musty and started to train alongside him at the same club.  The following year I took 30 mins off my time (same race) and was hooked.  I have always admired Coach Musty’s temperament and cool calm approach to life from way back when we first met and I jumped at the chance when he offered his services in his new guise as a fully qualified Triathlon Coach.  I’m a busy guy with a family and love the structure that the training programme Coach provides.

 

Race Days

I have now completed more than 50 triathlons and am in my second fully coached training year with Coach Musty. I have already achieved three PB’s this year.  A 3.00.54 London Marathon having been off running for 6 weeks until just 4 weeks prior to race day.  A PB 2.17 Olympic Distance time (finishing 12th) in a 300+ strong field at the inaugural Leeds Triathlon and a 1.11 sprint finish (not a PB) my highest ever finishing position 6th in a 10-year Age Category field again out of approximately 300 in category at the JLL Triathlon at Eton Dorney.

The latter race has great memories, racing with my good friend from the Squad Michael.  We are extremely like-minded and he has the strength of an ox and a heart of gold. I arrived at the venue extremely early as a friend, who lived locally and was also competing but in a much earlier wave, had offered me a lift.  I truly experienced the benefits of arriving at a race early.  My bike was racked first in line and I had plenty of time to relax, familiarise myself with the course and warm up.  I followed my race plan to the letter and got my wetsuit on early and headed to the swim start.  Last year I encountered severe breathing difficulties during the swim, mainly down to going off way to hard and almost drowning in a combination of lake water and my own adrenaline!! I now count strokes on one arm until I’ve completed what would be approx. 4 lengths, 100m, and then ease off and find some feet to swim behind.  I emerged somewhere in the top 10 in my wave and set off to find my bike.  I was a little apprehensive as was attempting my first flying transition with my shoes already cleated in and with careful use of elastic bands – just like on You Tube!! Unfortunately, just after the mount line I slightly underestimated my saddle height, somewhat distracting my focus and attention on how my foot was to land on the pedal.  The bands broke and the right hand pedal and shoe kind of ‘ran over itself’ veering me off to the right and towards a fellow competitor whom was not impressed and shouted an expletive.  I soon ‘righted’ myself and set off with gusto off up the windy cycle circuit slowly building pace and power.  On the second lap I experienced my only overtake by a fellow competitor – Michael!!! he flew past shouting cheekily ‘nice ass’ and headed off into the distance…. I was gob smacked as I thought I’d have been slightly more competitive than Michael on the cycle leg.  Fortunately, it was his final lap sprint (adding to his desire for the cheeky overtake) and I caught him just before he headed into transition. (Phew!!! I’m so competitive!!).  Fortunately, my dismount was considerably less eventful and I was delighted with a seamless changeover to the run.

A I left transition and headed off on the run course I noticed a familiar face shouting words of encouragement in my direction, my dad! ‘Come on Gerry!!!’

‘I’ve got cramp’ I replied hobbling up the course.

‘Run it off!!!’he retorted laughing.

As blood flow returned to my legs I soon did and I started to set my sights on runners in front as target over-takes regardless as to whether or not I thought they were in my AC. I always pretend they are.  Shortly after the turn around point (a 1 lap run) I noticed a familiar face, a chap I knew from my industry whom had beaten me by approximately 3 minutes the year before, but he was a good 300m behind me.  ‘I’m coming for you Frewin’ he shouted.  I turned on the after-burners upped my heart rate to slightly above threshold as I thought there’s no way he can catch me if I’m on the edge of requiring medical attention! He didn’t. Suddenly it dawned on me that I was running at my best, fast and hard but at a sustainable pace and it was an incredible feeling.

As I crossed the line the leader board stated I was 4th overall and it gave me goosebumps all over.  Later concluded with a 6th.

Coach has maintained my belief in the widely publicised and often doubted cliché that anything is possible if you put your mind to it.  He has taken away the frustration of under-achieving in a sport I wanted to love and now do and in an environment with the best friends and like-minded people you could imagine meeting and made me want to improve further.

Coach Musty is a very clever guy.

SarahBRace Rep

Triathlon Saved my Life!

Starting out

“Have you ever thought about combining the three? Seen as you like swimming, running and cycling” says Musty. I laugh, “no way! Are you crazy!?”.  That was a year ago now. Since that conversation, once a week I go to Musty’s triathlon class at the gym, have joined his triathlon squad; Strive 4 Fitness, completed a 10k run, two triathlons and one cycle sportive. This is now part of my normal daily routine; checking into Training Peaks to see what painful training sessions await me for the coming week. Waiting for the message from Musty “why haven’t you done your training today?” when my TP session comes up red.  In the beginning I would argue that it was too much for me, opting to go the pub after work instead.

The main challenge for me has been prioritising my training and that concept of ‘training’ has been something I have never really associated with myself.  Musty would say to me “you’re not working out anymore Sarah, you’re training”.  And I have noticed a change in me, I even went running (training) whilst on holiday.  Something I have never done before!! I have enjoyed the structure and variety of a training programme, as well as seeing your progress when you do the dreaded fitness tests and finally when you race.

Another challenge I faced when training was that I was never fully aware of where I need to be fitness wise. Something quite abstract. I had been training for about eight months before I did my first race and it wasn’t until I was halfway through the triathlon that I thought “this is what all the training has been all about”.  The main aim for me this year has been to complete a triathlon without giving up and to not drown in the open water swim.

Race day

The only thing I can compare my feelings to the night before a race is when I booked an impulse trip to Africa on my own. Thoughts of “what the hell have I done!” with a mix of nausea and excitement. My first race was a sprint triathlon at Crystal Palace with a pool swim. I had a lot of support from my friends with their kids waving banners and shouting at me as I went round. It was so much fun! So much so that I had to keep reminding myself I was actually racing. Because I was enjoying it so much, it didn’t really feel as hard as I had expected. In fact I was pretty nervous about the run at the end as I had been recovering from a running injury. I thought the run would kill me, but I was pleasantly surprised finding it much easier than I have run in a long time. I even made a PB for the 5k run!

My second triathlon was with the squad in the Hertfordshire championship. Again this was a sprint distance and my first open water swim. I felt so sick the night before with the outdoor swim being my main concern. I knew I could swim the distance and had practiced outdoors, but I wasn’t prepared for swimming in a group of people. When I arrived for the race I realised this was a different vibe to the Crystal Palace triathlon. There was more of a competitive air with some squad rivalry, but everyone in the S4F gang were supportive. Even though some of them had just arrived from an Alps cycling trip the night before and were putting their bikes back together in the car park!

I decided to hang at the back of the group as we entered the lake for the swim. It was a good idea for my first time, especially when people knocked you it could be quite disorientating. It didn’t help having goggles that fogged up immediately as I had no idea where I was going. Someone also swam over me, but I wasn’t submerged and nearly drowned like Michael did to Cameron in training! As I exited the lake and ran up to the transition area I was not only shocked that I completed the swim, but also at my jelly legs and my zigzagging drunken run to the bike.

I have no words for the cycle section of the triathlon. It was hard, that’s all I have to say. But once again expecting the run to kill me, I found this surprisingly easier than when I run in training or when doing a pure running race. I managed to beat my 5k run time again! So I can only assume that the swim and the cycle warm your muscles up before you run. Or you are so physically knackered after the swim and cycle that you are numb and can no longer feel your body.

I managed to beat my swim and run time compared to Crystal Palace, but my cycle time was ten minutes slower. So overall my time was exactly the same to the minute a Crystal Palace, so at least there is some consistency there.

Looking ahead

I’ve felt proud of what I have achieved this year. Far more than I ever expected when I was laughing last year saying “no way am I doing a triathlon”. I had planned to do two more triathlons this year, one with an open water swim in Lake Windermere and the other being my first Olympic distance with the squad again. Unfortunately I have since been stopped in my tracks. I sustained a minor injury in the Hertfordshire championship triathlon which led to shocking diagnosis of breast cancer. The doctor said the triathlon had saved my life!  So this is my new temporary challenge and at least I am pretty fit to face the treatment that lies ahead.  Musty has given me such great encouragement, I have met a bunch of inspirational people in the squad and made some great friends.

So bring on 2017!  I’m ready for some more!

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Michael’s Race Report: Marlow Half Iron (aka The Fugitive)

The lead up to the race started the week before following Coach Musty’s plan of mini triathlons in the gym and a general taper. I also carb (beer) loaded at Day 1 of England v Pakistan and followed Precision Hydration’s plan with 1500 preload the day before the race.

To register you had to drive down to Marlow to pick up your pack and race numbers. A good idea I thought as it gave some time to check the layout and how choppy the River Thames would be for the 1.9km swim.

Race morning and after a big breakfast in transition at 6am with a real bunch of friendly guys also racing the half. Not the usual sombre mood, just good spirits and lots of adrenaline/pooping yourself!

At the last minute the swim was changed to 2x1000m laps as opposed to one larger lap. The swim start was ferocious, 250+ swimmers going off at the same time, the first 500m was the most violent I have been in. Because of the lap issue I managed to punch two people squarely in the face when they were coming the opposite way! Despite the turbulent waters I was out of the swim in 43.58, my fastest ever and was on the bike loop in 46 minutes.

With 2 x 1000 Precision (750) bottles on board and some serious eating to do I was under way to the first of three bike loops.

The hills started slow and then grew and grew to 12-14%. The first time was a bit of a shock, but once I had a bit of recovery on the downhill, I settled in whilst the temperature started to soar. The excellent Hi 5 nutrition support swapped old bottles for new and I kept drinking and eating throughout.

I was back into transition at 4h 1m and set off for the run.

It was awful, the running surface alongside the Thames was lumpy, bumpy, full of walkers and really hard on the feet. I struggled on lap 1 and 3. By lap 4 I was on auto pilot; just trying to keep running. I crossed the line at 6 hours 25 mins. My fastest half to date. Special thanks to my family, Coach Musty and the S4F Tri squad support.

 

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Alice Travers Race Report- Cowman 03/07/16 (4th Lady & far right in picture above)

IMG_0078It’s safe to say that in the weeks leading up to the Cowman I was putting a decent amount of pressure on myself around the race. The stress of wanting to do well alongside the personal changes that were going on in my life at times made me feel like nothing I could do would make me prepared enough. Looking back, the lead up could have been much worse…I didn’t get injured, I didn’t get ill and I rarely missed a session. I think there’s something in me that’s a bit OCD about having a ‘red’ session mark in Training Peaks that probably helped too. As it happened, a few extra days rest and some good advice from Coach and other squad members on the last few days leading up to the race helped bring things in to perspective. For me, I’ve got plans to go long course in the coming years, so I should not worry too much about whether this race goes perfectly or not. It’s really a test and a learning experience that will lead me to bigger (even longer) things in the future. This perspective really helped take the pressure off and in the end I did have almost the ‘perfect’ race. That’s not to say that there’s not lots of room for improvement still, but nothing went drastically wrong (as we all fret it will when we’re lying in bed the night before) and I exceeded even my own expectations.

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Allie Park: Race report for Ironman Wales

The lead up to Race week

Ironman Wales has been on my hit list of races to do for quite a while and after an winter of knee and shoulder injuries I decided to swap my planned June race of Ironman Nice for the later race of IM Wales in September. This would give me 3 extra months training to get back to full fitness and build the distances slowly. That was the plan anyway, but as always, even the best laid plans don’t always work out.
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