Category Archives: Ironman 2015

Ironman New Zealand 2015 a Race Report

This time I make no apologies for a long post because I need to let it all out and if you read on you will not only find out why but also relieve me of some of my anguish

First off –

  • I want to say thanks to everyone who supported me throughout this ‘campaign’.  I have put together some of those thanks below but I know that I may have missed someone (I always miss something) but please know I am eternally grateful for all the help I have received!
  • I want to let you know that I am still in two minds whether I will be taking part in Ironman again, (so you might not have to put yourself through another one of these, but then again?)
  • Please believe me when I say I am not a drama queen and I don’t believe I have made any of this up to try make it sound harder than it was.
  • You need to know that the day of Ironman is amazing and well worth going to see at least once and maybe one day, doing it yourself

Let’s start with the night before the day before shall we, where I left off from my last update.

Thursday night I started to feel a little tickle in the throat and blocked, stuffy head.  Tell tale signs of a little cold coming on.  I had put it down to the body playing tricks on me as it tends to do the week of a big race but when I woke on Friday morning with the same heavy head I was in two minds on whether to join the boys for a morning dip in the lake.   The final minute before they headed to the waters edge I remembered I had a new pair of goggles that I hadn’t tried out yet.  “Nothing new on race day” words to live by.  The swim had to happen but I knew it would be a quick one.

After racking the bike with rubbish bags covering the saddle and helmet due to forecast bad weather overnight, I headed out for coffee with Andrew, still feeling the sniffles and looking forward to those movies back in bed in the afternoon.   We managed to get a table right outside Body Fuel across the road from the expo center which is a great spot to catch up with so many other people on their final preparations for the big day ahead.  We had a quick chat with Mel Burke, ranked 3rd in the pro woman’s race, who was hoping for a 3hour 10 marathon after a 5hr10 bike ride, jealous much?

Getting back to the accommodation it was time to head to the room and just chill out for the rest of the afternoon.  I lasted about 1.5 cheesy films before I had to get out and mix with people again.

Sniffle Juice, the real deal!

In that time Rae had arrived home from a hunt around pharmacies to find me some sniffle juice, that’s the actual name, a homeopathic cough remedy that really seemed to hit the spot.   Over the next couple of hours we all helped out with some home made spaghetti bolognase, my dad arrived from Auckland surprising me with an early arrival and thankfully Andrew was happy for him to stay in one of the spare rooms overnight so no need to sleep it rough in the back of his van with prepared sleeping mat et al.

Nina and Isabel arrived around 9.30pm which completed my night perfectly and after final preparations for the support crew’s day it was time to hit the hay.

4.30am I woke to the alarm, gingerly lifting my head off the pillow hoping for a clear head…. Sniffle juice is good people!

Time to be awesome!

Coffee, muesli, toast, attach morning bag to bike pump then make sure the family are up and ready to roll.

In transition by 6am.  Drop off special needs bags.  (I hadn’t trained with on course nutrition so my SIS stash was going to be picked up at dedicated spots on bike and run) pump tyres, visit Dylan in the Shimano tent before standing in the long cue for a toilet stop.   This time I decided to head down to the waters edge much earlier so it didn’t feel like I was rushing to the front of the start line before the gun went off but I needn’t have worried as they held everyone back until the pros were started.  I always said I wanted to see the Haka before the start but I only managed to hear it this time which still gave me little goosebumps, the challenge had been laid!

Once we were allowed into the swim start area we were filtered over the timing mat where I said my last goodbyes to Nina and Isabel before a quick warm up and settle the nerves I was expecting.  I must have been well prepared because the nerves never came, just excitement.  With 1 minute to go the crowd, in the water, started to cheer, 30 seconds to go and all started to go quiet again, 15 seco.. And BOOM!  The cannon went, we were off before I could even think about.

Feeling fresh coming out of the water.

Feeling fresh coming out of the water.

I took off like a rocket and luckily there were only a couple of slower swimmers in front of me which seem to part quite easily as I swam through so no need to swim over anyone this time.  With the coach Ben in my mind I quickly settled into my pace perching on a good set of feet to save energy and sighting intermittently to make sure the feet I was on were heading in the right direction.  The mind wonders in the water but not for long and never strays far away from the task in hand and before I knew it I was waving to the divers at the bottom of the lake at the turn around point.

This time all the way back I checked the watch to make sure I wasn’t pushing myself too hard and the body felt comfortable all the way.  Pulling the neck of my suit to allow cold water in every 10 minutes to make sure I didn’t over heat and (don’t tell anyone but) taking a few gulps of water to try keep the temperature in check.

Running the 400m green carpet

Running the 400m green carpet

Coming to the end of the swim I slowed down, even more, making sure I wasn’t too far ahead of the goal pace (Ben might have had a heart attack if he had seen me come out of the water in the time I was heading for) and I am glad I did because that 400m run into transition felt like a walk in the park this time.

4th in age group out of the water and body feeling good, time 53.19 same as last time, job done!

Onto the bike after a little banter with Stephen Morris (aiming for a sub 10hour race time) “common Alan, stop being a woos!” (He wasn’t quite as polite) and the aim was to get the heart rate down in the first 5-7km.  Through the swim all blood flow is needed in the upper body because that’s where all the oxygen is being utilized so when you stand up, run 400m finishing in a staircase to get changed then jump on a bike and ride through a bazillion people your heart is just doing everything it can to cope, that means beating a hell of a lot quicker than I would like at this stage in the day!

My cockpit for the morning!

My cockpit for the morning!

I managed to get down to the target HR zone by about 10km and settled into eating, drinking and pedaling for the rest of the morning.   All was going well, food was settling nicely, I had only been passed by a few gun bikers and there was a little rain in the air which kept me cool, I couldn’t have asked for better, until, PFST, ssst, sst, sst,sst, on every wheel revolution, the dreaded sound of a substantial puncture.
33km into the ride

A split second of “I don’t need this s#%*” then an ultra calm feeling came over me.  ‘Take your time, check your tyre, put the pit stop in and spin the wheel’ pump the rest of the canister in to inflate the tyre fully then get back on the bike and ride to the plan’  5 minutes later and I was back on the bike and into work again.

Eating, Drinking and Pedalling on the bike!

Eating, Drinking and Pedalling on the bike!

The first Reparoa turn around, my first checkpoint on the schedule set by Ben and I was only 3 minutes behind.  STOKED!  My body still felt like it was on a Sunday cruise so exactly where I needed to be.  STICK to the plan!

55km in and “mate, your back tyre looks like it’s got a flattie” as a speedster rolled past me. ‘Faaaaaarrrrk, not again’ but again only a split second and I pulled over next safe place to pop the last of the pit stop in.  That didn’t work so I tried a little CO2 knowing it might not work. Sure enough it just blasted through the previous puncture so it was time to put the spare on.

Again, I was really calm, especially considering this was my first chance to change a tubular tyre.  Following the instructions given on my last day in the shop I managed to change the tub and get back on the road within 10minutes but my mind was a bit frassled so I couldn’t really work out where I was on the schedule.  Deciding to just stick the the plan of “everything is geared towards feeling good 7km into the run” I set off in the planned heart rate zone and kept on with eating, drinking and pedalling.

Back through town after first lap!

Back through town after first lap!

Heading back into town lifted the spirits with so many people lining the streets and me riding through on a super steed feeling like a rockstar!  Trying not to draft was the biggest concern as everyone seemed to bunch up heading through town.  That and the fact I couldn’t see Nina, Dad and Isabel on the side of the road all the way through.  “What a bad daddy I am for not spotting my baby girl cheering for me on the side of the road.” Ran through the mind!    I needn’t have worried as they were waiting for me just before I hit the Broadlands road section of the course with cowbells at the ready,


“tell Ben there’s nothing wrong with me, I just had punctures” I shouted, just to make sure he didn’t have a heart attack about how long I was taking on the bike.

Just before seeing them I picked up my special feed bag and Jarrod, supporting this year after competing last year, helped me with my rubbish et al and let me know “Brian Chapman is only 2 minutes ahead of you” “ah, nice one” says me “I’ll catch him on the way out to Reparoa”.  HAMMER Down, ‘not too much though but a bit of time in Zone 4 won’t hurt, will it?’  my mind bargained!

Close to an hour later I was idling up next to Bryan for a quick chat.  He was suffering after an extremely quick first lap and was just trying to salvage his legs for the run.  A few minutes later I was back into it, eating, drinking and pedaling.

It was only a few kms down the road, whilst stuffing my face leaning on the aerobars with my mind on nothing else but FOOD that I heard a motorbike idling up next to me.  Lifting my head to see the bike in front was probably not quite the 10m away there was nothing I could do except hope that the draft buster understood there was no way I could slow up whilst choking down on the aerobars.  Alas, no!  “5 minute penalty, you were drafting all the way down this section”. Fair cop, I wasn’t really concentrating so I may have drifted into the draft zone and not realized it.  I still thought I was only JUST inside the zone but rules are rules.  “Stop at the next penalty box to serve your time”

5 minutes later I was ‘in the box’ with 2 others and quickly joined by 5 more, including my host Andrew, who had been doing Ironman for years and this was first time in the penalty box.  After much discussion we all concluded that this particular official may have been on a mission when he was going passed as he hadn’t made enough tickets for the day.  Due to there being so many people in at the same time there was a bit of confusion when releasing people so I watched 2 people who arrived after me leave before me and it was on noticing the second one that I realised the mistake.  Quickly bringing it to their attention I was off and riding, back into eating (concentrating this time) drinking and pedaling!

It was only 20 minutes on that I hit a lump in the road and felt the all telling bump through the saddle that told me the rear tyre was going flat again.  My last Co2 canister engaged and up the tyre went, probably 120psi because when I jumped on it felt like my kidneys were being blended for a protein smoothy.

2nd and last time around the Reparoa turn around and I was still feeling good.  Sure I had pushed a little harder but was now heading back with the wind behind me and I was still riding like a boss, on a boss as bike!

13km later PFST, psst, psst, psst, psst!   ‘COMON!  How can this be happening’. Flat tyre and this time there was absolutely nothing I could do except lay the bike down, take the helmet off and sit on the verge!  Spares gone, C02 gone, will to carry on almost gone!

“Maybe it’s just not the race for me?” I said to myself feeling beaten
“Do I pull out and wait for the sad wagon or do I wave down the Shimano van next time it goes past?”

A few minutes later the Shimano van was in sight and my rear wheel in my hand being waved in the air! “I must want to carry on”.    Kurt, the Shimano mechanic, was awesome.  After a slight hiccup trying to fit the wrong size tub to my wheel I had replaced my second Tubular tyre ever and was on my way, 23 minutes gone.

Rolling into town for the last time.

Rolling into town for the last time.

155km done, way behind schedule and starting to feel sorry for myself.   (Looking back at the data, I hopped back on the bike at the same time as I was aiming to have the bike finished. )

If the Ironman bike had not given me enough grief for the day the wind actually turned for the final 25km, head wind and loving it. “Living the dream!!!”

An hour later I was off the bike and changing into the much appreciated cushioning of running shoes!

6hrs 28min on the bike and felt hammered from the final 3 hours!

A good solid transition and off I went on my run hoping to keep it really steady all the way through,  ‘Run between the aid stations and stop for as long as you like at stations’ was the plan.  Looking down at the trusty Garmin I could see I was running at 4:55min pace, only about 1minute 30 per kilometer quicker than I was supposed to be.  It took me 15 minutes to slow down to planned pace!

The run at Ironman is amazing, the people lining the streets in support and total strangers spurring you on from wo to go!  The volunteers at the aid stations are so smiley and ready to offer any help they can to keep you going, I would never be able to speak highly enough of them.

Starting the run at a brisk pace!

Starting the run at a brisk pace!

Managing to keep running right through to the first aid station I realized that hills were not going to be my friend on this day!  I made the decision to walk the hills and stop at aid stations, time didn’t matter anymore anyway so getting through it safely was the priority.

My first stop at the second furthest aid station, the double banger, (you run/crawl through it on the way out and coming back for each lap)  I met up with Bryan again, on his way back to town on his first lap. “Mate, how you going” “ah shit, but getting through” we both murmered.  “What are you fellas doing over here? Aren’t you meant to be racing?”  A volunteer asked us as we chatted on the side of the road “we are having a very important Black Sands Triathlon Club meeting!”  5 minutes later, after a good feed, drink and chinwag we were off in our different directions feeling that little bit better than we had a few moments before.

The run ended up being little moments like that which got me through.  I really do enjoy running more when others are around, especially when you consider the monumentius task of 42 fekkin kilometres’ so a little interaction with people along the way helps.

Moments for me

        • Brian At the turn around
        • Bryan Farrell running like a boss whenever I laid eyes on him and “Living the Dream”
        • Verna pushing through the sickness I had heard about giving me strength to carry on (if you think my race was hard, read here because you ain’t seen nothing)
        • Peter Bosch jogging along side me for a few moments as the rain started to pour again (I may not have appreciated it at the time because it meant I had to run)
        • the few hundred meters walking with Mike Smith (who ripped my legs off on our little spin) and  Vicki ‘pass on my cold’ Earle 😉
        • quick catch up with Big Jim Goodwin on his second iron distance in 2 weeks!
        • moving through the aid station when Black Sands crew, including coach Ben, were on hand to pass out drinks, food, hugs and encouragement with a video interview to boot!
        • the smile and hug from fellow training buddies on their last laps before heading down the finish chute
        • the feeling of Vaseline through my toes on the second lap after the most wonderful aid station volunteer suggested I give it a go to ease my sore feet!
        • seeing my family, the most wonderful support crew, on every single lap, even when they had to hide in the car parked on an angle to keep me in view as I ran up the road in the rain!
        • many more that would make this an epic novel series so I may stop now.
One lap in and still running!

One lap in and still running!

Heading back on the final lap people will tell you that your pace quickens, finish line fever kicks in and nothing else matters. That’s true to a certain extent.  Your legs go as fast as they will take you, for me that still meant some walking.  Your mind starts to think about your celebrations but also ponders on the day that has been and the realization that you are actually about to finish an Ironman!   Then the knowledgeable crowd starts spurring you on as they see you heading up the main Road of Taupo with an orange scrunchie on your wrist, you are about to head down the finish chute! “You are almost there”. “Enjoy it mate, you deserve it”. Well done, you legend”. “Keep it going, last stretch” “great effort its your day”. “Don’t trust a fart”

I was really taking it all in this time, enjoying every comment, high five, hand slap and mention of my name! “Go Alan” “Go Leticia”


Leticia Hughes another training buddy had seen my back a few K’s out and was hunting me down, with 150m to go she had me!  I turned to see a big grin on her face and with a quick slap on the back she was gone!  I thought about chasing her but the way my legs felt I probably would have fallen over and made an arse of myself so let her go.
Chicked!  In the true sense of the word!

Enjoying the moment!

Enjoying the moment!

The finish chute was something else for me this time around, Leticia finished just before I entered the red carpeted pantheon of an Ironman Finish!  I enjoyed every single second of it, waving my hands in the air, slapping the hands of people I knew and total strangers alike, jogging across the line with my fists above my head victorious and a screech of excitement followed by a hug from Leticia waiting on the other side!  I may have given her a few choice words at the same time 😉

12hours and 50 minutes, I had completed my second Ironman!



I always have to look back to understand what could have been done better.  I said before this race that I was only doing it because something went wrong last time, I had unfinished business in Taupo!  If I had done 12h50 and that’s just what the body could handle then I would be happy with that and move on.  I WOULD!  but alas, punctures came a cropper.  It’s all well and good to say, ‘you spent about an hour on the side of the road so take an hour off and you are all good’ but alas no!  An hour extra on the bike course with a bit of chasing in the mind meant the legs were stuffed for the run so even more time lost there.
I recon that the plan for 11hrs 15 minutes would have been spot on as my first turnaround time was so close to the plan and I felt like I was on a Sunday Cruise!

SO, sorry Nina, that means there is still unfinished business in Taupo!

The Best Support Crew Ever!!

A massive thanks to

            • Andrew and Mike accommodation and advice
            • Rae for thinking of me when I had sniffles the day before and sorting out ‘sniffle juice’  then also giving me magic spray for sore legs after
            • Bryan Chapman for the ride down and general company throughout the whole training weekend et al.
            • Brian  Farrell for the laughs on a few runs and over coffee now and again.  Along with
            • Brian , Lisa and Liam for supporting all the way through
            • Jeff, Cat and all the crew at AvantiPlus Waitakere, great riding buddies, advice, keeping my feet on the ground through the big journey
            • Department of Cycling and all its members for great training rides, banter and general support throughout
            • Jacqui Martin and Jason Fricker.  Jacqui for asking and Jason for doing my lawns when I was in the middle of my big block of training.  I was lucky enough to only suffer a mild case of “Iron-lawn”
            • Black Sands Triathlon Club and all their associates for great training sessions, push when I needed it and support throughout
            • My coach Ben who calls me at random to just see how I’m doing, always reads my sessions and knows when to rest me and can push me when I need to be pushed
            • Craig, Mereille and the crew at Hobsonville Physio who manage to fix me when I don’t listen to Ben and damage myself
            • Isabel for always greeting me with a smile, no matter how long I have been out training and is the only one really willing to give me a hug when I am sweating like a pig
            • My dad for making the journey down and willing to sleep in the van just to support on the day and also for letting me know on occasion how good my Uncle Alan was at running;)
            • My Uncle Al for running sub 3 hour marathons just to give my dad something to throw at me;)
            • Nina, for allowing me to be away from home for so much of the time, looking after the house when I let a lot of things slip, putting up with Iron-brain (forgetfulness, lethargic all the time etc) and for always supporting me when I know this isn’t really your thing, being so organized and getting everyone where they need to be at the right time!

For helping with my entry fee

        • Suzaine Greenshields and family
        • Claudine Gillies and family
        • My mum
        • Jeff and Cat Webb and family
        • Nina and Isabel (yes money box was raided, all replaced now)

Race Week is Busy Man!!

With only a few days to go until my second attempt at the Ironman New Zealand the realisation of the msgnitude of the race has hit again.  There is just so much stuff to think about to make this race go smoothly.

Race week
Monday – Day off training and daddy daughter day.  You may think it would be relaxing, it wasn’t but the best day of the week for me. 
Tuesday – quick 40 minutes on the bike followed by a 20 minute run. That was the easy bit.  It was then time to clean, service and fine tune the price of equipment that slowly becomes part of you over race day.  The bike! 

The Pure Black beauty


sparkling clean

With the Black Beauty sparkling and race ready it was time to head home and do some chores before packing for the weekend ahead. 
Wednesday – a last visit to the shop for final race nutrition, a spare tubular tyre and last minute banter from the team then back home to wait for my ride, filling time with small chores (folding nappies and the like.  WOW! Who would have thought?)
1pm the call comes in and time to load up the truck and travel down with Bryan, one of the Three Coaching crew!  
Arriving in Taupo around 6pm to an amazing spot, thanks to regular customers and fellow athletes Andrew and Mike. 

Thursday – wake up at the a reasonable hour to go for my first dip in the lake this week, what a chore (he says with a hint of sarcasm) I have to walk out my bedroom door and take 25 steps to the waters edge!  Leave my towel and kit on the beach as there is no one else using it and take a casual 22 minute swim out in the clear blue waters.  Aaaaahh! 
Then it was on to check in, a quick trip around the expo centre to sort out goggles and catch up with a few people on the stands.  Thank you Triathletes Corner for hooking me up with some sweet goggles.  When it came time to pay my card wouldn’t work, slightly embarrassing for me but quick as a flash Emma (legend and far better to hug than Jason BTW) check my points on their loyalty system and gave me the goggles at no charge!  “Points cover it Alan”. 
If you are reading this don’t tell Nina about that last bit, she might start asking how much I actually spent to earn enough points. 


After coffee and more catch up in town it was time to head back to the house to ready the bags and take the bikes out for a spin to make sure all is well.  
This was tough!  A 40 minute cruise ride at an average of 32 kph felt like I was pushing the bike up hill the whole way.  I checked the bike over and nothing wrong with it so it must just be me feeling a little under the weather a few days out, all will be well on race day.  I hope! 
Pasta party and race briefing at the events centre in the evening which was far quicker than last time I did it, we actually left before it was dark!  Was also great to be able to catch up with a few of the others from the crew, Brian ‘living the dream’ Farrell looking stronger than ever.
Friday is rack the bike day and race bag check in,  I am sure there will be a bit more expo wondering but then it’s time to get into back to the room and watch movies for the rest of the day.  Can’t wait! 
Looking forward to seeing everyone on the start line on Saturday and hope that all competitors and family have enjoyed a busy race week and are ready to rock n roll!

Its all coming together.

“In Ben we trust” is a statement that I had made quite regularly last time I went through this journey to the Ironman New Zealand start line and I say it again “In Ben we trust” (yes I went with ‘the journey’)

This time, the journey has been a little quieter due to the fact that any spare moments I had last time to write have been spent with #babyparry in the lead up to #IMNZ2015.  Mostly everything else has been the same,

  • lawns are getting out of hand
  • housework is left to Nina (I am so lucky to have such a supportive wife)
  • work colleagues have suffered with constant brainfarts due to training fatigue
  • friends have spoken to my answerphone more than me

This time round Ben (coach) had to put up with a few more restrictions on my training programme with alternate days off in the week and my schedule being a little more rigid than in previous years but he managed it really well with me able to complete 95% of training sessions set out.  The other 5% were missed through bad luck more than any planning issues too.

  1. Running injury in calf muscles due to lack of stretching (which I was told to do on more than one occasion)
  2. Falling off my motorbike and aggravating nerves and soft tissue in the leg.

Even with these issues and a less than stellar running build up I feel like I am actually ready to hit the ground running (did you like that) and the training session below from Saturday explains why.  The aim of the session is to simulate the ride on race day with nutrition, perceived effort, heart rate and distance with a 40minute run to see how the legs react.

Screen Shot 2015-02-15 at 11.41.22 pm

Stats from 180km TT effort.

The ride was awesome!   2 laps of a 90km circuit with 965m of climbing in each lap on an out and back course.  More climbing than race day but road surfaces to match that of the road to Reparoa and back.

I started the first lap in Zone 2 and 3 (heart rate between 60-75%) and I am pleased that I managed to hold myself back in that range for the whole 90km.   The second lap became a little more difficult to control myself.  As soon as I hit the Dairy Flat road I could sense Bryan (training partner for the day and Ben coached too) up the road and the chase was on.  Also, the new bike I am on just screams to be ridden fast.  Zone 4 and 4.5 were see a quite a few occasions.

After a good ear-bashing (from myself) and 40km of it, I slowed things down a little and managed to reserve some energy for the run.  Super excited about a 31.1km/h average for that course.

40 minute run off the bike

40 minute run off the bike

After a few minutes replacing fluids and getting changed we were off on the run which actually started off at a slow jog / fast walk, just as is planned for race day.  Even starting off in this manner I managed to go far to quick for my own ability, only this time I stopped myself 30 seconds into the run and not when my body failed, collapse and curled into the fetal position.  40 minutes went really well and I felt like I could keep it going all day.  To find the average pace was 5.47/km was a huge bonus.

If you had asked me 4 weeks ago how I thought Ironman would go this time around, the response would have been “I’ll get through it”  “hopefully better than last time” “we’ll see how it goes.”

Ask me now?

“In Ben we trust!  Bring it on!”


Black Sands Triathlon Group session

Saturday mornings have been reserved for the Department of Cycling rides of late with housework on the weekend off.   This weekend I had the car for the morning and Black Sands Triathlon Club had a ‘Splash n Dash’ training session on at West Wave.

Arriving at 7.25am with 10 others and 2 lanes booked I could feel the buzz in the air.  A quick chat with another lane of triathletes getting their workout done and it was time to jump in the water for the start of our 2.5km session.

The Swim start

Starting out with 200m choice warm up, nice and steady.  300m breathing every 3,5,7,9 on rotation was next as hypoxic part of the warm up.

100m into the set Ben shouts out to move over a lane, “we need to take 3” 19 swimmers in the pool for the session and the buzz was amazing.   Main set up next 10 X 200’s on 3.30.  1 and 5 fast and the rest steady.  Starting at the front of the lane felt great for the first 200 until I realized young Harry (who I used to leave in my wake) had gotten a lot quicker.  He could take the front for the rest…

Black Sands Triathlon Club splash and dash post swim briefing.

Black Sands post swim brief.

We finished the swim at 8.30, jumped out of the pool and congregated out the front of West Wave for the ‘Dash’ part of the session.   What was really cool about this was that everyone was welcome, no matter the ability.  We had a couple of swimmers not make it out for the run and head for coffee instead, one went for a ride for the hour session and another who was on a long run in his program.  The rest of us did a 1km warm up run to Tui Glen where we got into some dynamic stretching before starting an interval session.  After running through 4 stretches under Ben’s watchful eye we started the main part of the run set.

  • 2 X 400m at 5km pace (1min 34sec/ 400m for my first)
  • 3 X 400m at the same pace (1min 38sec each lap this time)
  • 4 X 400m at the same pace (1min 38sec each)

Was super stoked to have completed the laps at the same pace although I had to slow it up a bit after the first set, the lack of running over the past month definitely showed.

To finish off there was an easy 2.5km for those who wanted to finish short and 5km for those that wanted a little more. (and a walk back to West Wave for anyone who wanted to finish up)

The morning finished off nicely with a coffee up at Sierra on Lincoln Road and most of adults in the run crew made it up there along with others who had the long run or a ride instead.

I can’t tell you how much I enjoyed the session this morning with everyone there to learn, train and have fun.  Such a supportive environment to be involved in and I can’t wait for the ocean swims to start next week where we will get to enjoy similar session but in the open water.

Check out the web site for all of the Black Sands Triathlon Club sessions and how you could be involved in the newest Tri NZ affiliated club.

Running angry hurts – but the anger has gone…

Angry is probably a bit strong to use, probably disappointed is a better way to describe the feeling.  Tonight I organized an event for one of the projects I work on and invited one of my good friends to speak at the event but unfortunately I had to cancel due to lack of attendance.

Luckily my friend is very understanding and actually joined me for the run after shooting home to throw down a little nutrition and grab the pavement pounders!  Planned today was actually an easy run but due to missing my 45 minutes yesterday with 3 1600m efforts I decided to do that today.  (after consultation with the coach of course.)

We head out the door at 7.10pm, leaving the AvantiPlus Waitakere / Department of Cycling spin class to their sweat pouring, gut wrenching  and laughter filled session and ran ourselves down Lincoln Road at a comfortable 5min 10sec /km pace.  The 2km length of Lincoln Road, taking us to Henderson Park was to be our 10 minute warm up before the efforts.

First effort, my friend kindly offered to be my ‘pace donkey’ and hold me to 4min 40sec /km, the pace seems fast but I hold on to his shoulder.  3 minutes in and I can feel my lungs burning a little but its sustainable.  Running through Henderson Park with the lights out, probably due to the recent storm, is not the most pleasant run but all I can think about is keeping one foot in front of the other fast enough to hold onto that shoulder which seems to keep creeping away from me.

5 minutes in and I am puffing like a 70 year old 2 pack a day smoker who has just jumped off an exercycle in a steam room. Sweat pouring and hoping for this effort to end soon I hear “We only have about 400m to go” followed a moment later by a buzz from my trusty Garmin.

WHAT?  That buzz means we have only covered 1km and there are 600m to go. “I don’t know if I will survive”  but survive I do!  STOP!  This first effort was probably 80m short but I didn’t care.

45 minutes with efforts

A minutes rest and into effort 2.  Running back to our start point “going this way is downhill, I normally feel a lot better going back this way” comes from the trusty shoulder to my right.  I didn’t feel any easier to me.

6 minutes later and the same result for me except I looked at the pace on my trusty wrist monitor and found we had been running 4min 30sec pace and not the 4.40 we had agreed.  Thanks Donkey

Nothing really to report on the last effort except for the slow in pace to reflect the original plan and more of the same pain.  The run back to the store, a 10 minute warm down, felt more like Survival, the Lincoln Road edition and I had to slow the pace to a slow jog for the last km but when we got back the disappointment was not so big in my mind.

Well worth the pain of the run!

Thank you to my running partner for putting me through my paces.

Ben – Please forgive me for allowing my heart rate to perform as below.


Beginning of the road

Well, not quite the beginning of the road as I have been training for the past couple of months but my l recent youtube browsing prompted my last post and jolted me into action on my blog.

I had mentioned that I would keep everyone informed on my progress in the lead up to Ironman New Zealand (IMNZ) 2015 and that I will but there have been quite a few more distractions this time around.  Never mind those though, this is where it begins.

Getting ‘the team’ back together again has been the easy part.  In actual fact they have always been there, its just that I am visiting them a little more often again.

Ben of Three Coaching has put together a program to get me run fit and injury free as this was part of my problem last time round and the big aim this year for my running is the Legend Marathon in September (more to come on that soon).  In the picture below you can see my new Training Peaks calendar from the beginning of April with highlighted areas the planned sessions Ben has sent through.  The colors represent how I performed in those sessions.

Green:- Finished the session in the guidelines set by the coad

Orange:- Finished the session but outside the guidelines (tie based for me)

Red:- Did not complete the session.


As you can see, I haven’t been the golden-child this time round but considering the new addition to the family I don’t think its too bad.

I have managed to catch up with Craig of Hobsonville Physio a couple of times and thankfully not because I am injured but because he has helped out with a video on bike fit which should be released pretty soon.  As well as that I have been doing a little filming with him to create an informative promotional video for his business too.   I am pretty sure I will be in to see him for other niggles over the next few months though.

Jeff, Catherine and the team from AvantiPlus Waitakere I see everyday but they have been keeping me on the bike.  Working at the shop provides me with enough excuses to get out on the bike any opportunity so I try not to pass any up!

So at the moment, its running, running and running with a bit of bike, swim and reporting thrown in but with the developments at home and out and about I am sure its going to get more exciting over the coming weeks.  I look forward to keeping you posted.

Tougher training this time round

4 weeks ago Ben (Three Coaching) uploading the start of my training plan to Training Peaks for the long road to Ironman 2015 and thankfully the start looked pretty casual compared to my expectations.

Over our Wednesday morning post swim session coffee one morning we had discussed a rough plan for the year which looks something like this

and maybe some small races in between.

With the short term focus on the marathon Ben has planned only the run to make sure I get there injury free and considering there has been little (actually NO) running over the last year we had to start slowly.  SO Slowly….  2 weeks of 3 X 20 minute runs and 2 weeks of 3 X 25 minute runs with most of those including drills too.

The first run back was a bit of a sufferfest and I blame it on pride.  Planned was a 20 minute easy pace run just to see how the legs would hold up.  Taking my trusty Garmin with me to keep an eye on pace my brain automatically kicked into pacing.


Average heart rate for the 20 minutes was 175 and the pace per km went from 4min 50sec to 5 min 10 sec in the last km.  BAD BOY Alan!

20 minute first run back by alanparrynz at Garmin Connect - DetailsSince then Ben has made sure I have kept the heart rate below 165bpm throughout the run.

When it comes to the training I will always push myself too hard on a few sessions, that’s just in my nature but I am finding it tougher this time round because of the addition to our family.

Isabel playing peekaboo!

Isabel playing peekaboo!

Isabel #babyparry Parry has been around since August 2013 and what an amazing addition she is.  Anyone who is a parent will agree to this (and those that aren’t please don’t think I am being harsh), children are the biggest time wasters out.  Forget about Facebook, Twitter, computer games or anything else you may have thought would waste your time…. Children win hands down.

Every night I get home from work as quickly as I can and plan to spend at least an hour with her playing, talking, walking and just getting to know my baby girl.  Then, if I have training or any other work to get on with I will do it after.  Inevitably I end up on my computer at 2am trying to finish off some work or getting the running shoes on at 9pm just to make sure I get a session in or, worst case scenario, flagging it altogether.  Its become a conundrum but I will not give up my time with Isabel so I will just have to figure it out.

This is the work / life balance that everyone has told me about, I have a feeling I need a bigger set of scales…