Sunday, December 20, 2015

One day I became an ironman – Kate Sommerville

2014 Ironman start – my screen saver for the year as inspiration.

This report of my first ironman was over 20 years in the making. For all of you that say “One day I would like to do an ironman” this report is for you. It’s possible to train, work and have an awesome day out there.
University triathlon days

Whilst at university over 20 years ago I was into my triathlon, driving all over the state of Victoria to race during the summer, even smashing out a respectable a half ironman at the age of 19. For the first ten years of my career I mainly worked and did some kind of exercise wherever I was. I got into my running in my thirties, it’s an easy sport to do anywhere.  My friends drifted into triathlon a few years ago and I spectated a few half and full ironmans. My 20 year old passion was reignited and I wanted to do it again.
Spectating the ironman was fun but now I wanted to do one

For the second time I was spectating the ironman, I watched GKE’s Renee do the pre-race group brick session and was so excited to watch her and other people I knew. I had done a few 70.3 events by now and early 2015 I plucked up the courage to email Coach Kate and was excited to get a start. My goals were ‘70.3 with one-day an ironman’. Busso 70.3 was a great race and come June I emailed Kate with a ‘small change to race goals’.  I had entered the ironman and I was thrilled.
What’s your roadblock? – Gary Carlton

My road blocks to enter an ironman included work, my husband and my body. I can get busy at work, like everyone I guess, but sometimes I have to travel, work late and it can get stressful. Lots of people also deal with this and still do ironman, so ‘I will find a way’ I told myself. I tried part-time but that was an epic fail and I found what worked for me was the early morning turbo (record was a 3hr turbo starting 4am) and also being flexible at work, sometimes I arrived at 9am after a session. I also took a few half days off in the heavy training periods. Having Coach Kate took all the thinking out of training – my job was to do what I had been given each day. Each Sunday I would organise the week, load all my workouts into my Garmin watch and take all my clothes to work. I was not good at stretching so a weekly massage gave me some valuable downtime and a check on my body. 
My husband, was a concern for me. Understandably, I’ve dragged him on one too many running holidays and even made him crew a 100km running race for me. The weekends would be impacted and I would miss him. The big weekends are only for a few months and I had a bit of breakthrough moment when I realised we could sleep in on weekends and even go out to breakfast before I headed out training. Ironman was all day, so it didn’t really matter what time I started.
The last roadblock was that I didn’t like my weight. I was doing nearly 20 hours of training and not fading away. I have always struggled with weight, but usually its 10kg less when I run marathons. I saw Simone from Nutrition works and nailed my race nutrition and she gave me pointers on everyday eating (eat before training, each more vegetables). On reflection I started a bit too late in the weight loss campaign, I lost a bit, but not 10kg. I just had to be content that I was strong and healthy.
Stoked to get 3hours on the bike at Mandurah – Paparazzi on the run
  
September to November were epic months of training. Swim squad was business as usual, the running was manageable as I came from running. The rides were the challenge. I was always at the back of the pack and my bike legs took a bit of time to come in. Regardless of my slowness, I was excited to be having adventures on my bike. Every ride was bigger than the one before and it was fun, even when it was over 40 degrees.  At Mandurah 70.3 I clocked 3 hours for the 90km – “Well hello bike legs, nice to meet you”.
Ready to Rumble - Paparazzi on the Run 

Suddenly race week was upon me and the hours not spent training were spent sleeping, writing lists and packing. So much stuff. As usual I worried about leaving work and I worked until 7pm the night before, but knew as soon as I was on the road to Busso, my worries would melt away and the excitement would build. I had my latest tunes on in the car as I headed down the freeway reflecting on all the long rides I had done along this very freeway.
The Witsup breakfast: I love how women inspire and motivate - Janine Kaye

I arrived Thursday, unpacked, went for a ride and registered so I could lay out all my bags. A good sleep Thursday night to rise for the exciting Witsup breakfast to hear female pros including Coach Kate. I just love how women, in particular, organise events like this – it really helps us ladies learn more, be inspired and believe that we can achieve.
This year I am part of the GKE brick- Lyndal Tudehope

Saturday is the GKE brick session. This year I am not standing on the sidelines in awe, I’m part of the brick. I have coffee with GKE, pack, check in my bike, do a transition tour then head home for feet up.
Sunday game on. I awake, eat, dress and pack. It’s been a rainy and windy night, so conditions could be a little rough today. I’m happy as whilst I was happy to put myself out there in the heat, I am super pleased it’s a cooler day.
Renee and Kate ready to swim - Lyndal Tudehope

Swim. Guy helps me into my wet suit and I get good luck hugs from the GKE crew. I thought I would cry on the start line, but I don’t. The gun goes off and it’s time to swim. I try not to get caught up but it’s frantic, as expected. I search for clear water. I can feel it’s choppy. I just settle in and relax and ensure every stroke grabs some water. It’s a bit hard to see above the waves, I just try and keep swimming as I glance. It gets pretty rough and congested out around the end of the jetty and coming back in I can see life boats being busy. I think a few people might get pulled out in these conditions. I just continue to relax and enjoy it. I’m feeling strong and I’m having fun. I start to get a little frustrated as I head to the pines, I can feel myself being pushed toward the jetty with the currents. I see a cute little stingray sitting on the sand. I love swimming in the ocean. I exit the water feeling fabulous. I see a familiar face. I’ve no idea how I’ve gone – I just feel like I have gone well and that’s all that matters.
Swim exit – Dave Goodall

I head into transition and the volunteers are lovely. I change and I head out onto the bike. I see my supporters as I mount my bike. Heading out of town I see Ruth running on one side and up ahead I see two runners, a really tall one and a really short one- its Guy and Kate! I check my Garmin and I’m running low power and really high speed. It’s going to be a fun day with the wind today. I don’t seem to get the power and cadence I want, but I try to get there. I know I’ve got to hold this together, eat and drink and stay upright. There are wind gusts and rain showers, I see people fixing flat tyres everywhere, ‘please let me be ok’, I say. Riding was going to be my tough leg, I’d only ridden 180km once before so I knew I was in for around 7 hours. I saw the other GKE athletes out and we all yelled out to each other. When I saw Coach Kate at the turn around, I was a little worried I was not delivering. She had a phone in one hand, yelling encouraging messages and jumping up and down. I was aware I was probably the slowest GKE athlete out there and I was worried they were worried. I just had to do what I can. The weather was still a bit horrid and I passed a lady balling her eyes out. We only had 60km to go, I told her all the hard work was done, and let’s go. In 10km she passed me all happy again. No ironman comes without some challenges – and for sure today we were being tested. I had no idea how much time I was taking – I had my cadence, power, speed and a 10 minute alarm going. I don’t want to know how long I’m taking, just head down and do it.
Half the bike done and still smiling – David Goodall

 I come into transition and get ready for the run. I have lots of experience at running, but no idea how it’s going to go after a 180km ride. I just have to trust that Coach Kate knows what she is doing. I head out and start running at the required pace. I soon find myself needing the toilet. It’s annoying but I’ve just got to do what’s comfortable. The course is fantastic and each lap goes quickly. I have a bike top full with gels and snakes. I use none of it and ditch it halfway. I’m down to coke and bananas and it seems to be going ok. Just hope I don’t hit the wall. I see Coach Kate and she tells me I’m going to enjoy lap 3 as I will pass lots of people walking. I decided to use it and have some fun. Lap 3 hits and I start counting all the people I pass. I restart counting after the toilet, but still pass over 70 people. Kate and Guy are at the turnaround for the last lap, they make me feel like such a superstar saying nice things about my running, and it really helps me to keep running well. I think Kate’s gone when I come into an aid station to get my coke and banana – but she is there supervising that I actually eat something. I laugh. I am on my last lap, past 38km and know I’m going to make it. I start to get a little excited. 
 This is the best marathon I’ve had in a while, can’t believe it’s actually possible- David Goodall

I pass back through special needs where GKE’s Justine and Ruth run next to me for a short bit. It has been super nice to have so many people out there I know. Just a blast, best marathon in a very long time. I collect my last band and head to the finish. I get super excited when I hear “50 metres to the red carpet”. I slow down so I can hear the words I’ve been dreaming about “Kate Sommerville, you are an ironman”. I see my supporters on the side and I am presented my medal and towel from my supporter Jo and David. Jo’s from Healthway and got to kiss the winner Luke Mckenzie and she came back in to present to me. Sweetest feeling ever. Also grateful to David, who finished a few hours earlier, a good friend, my bike mechanic and previous running coach. They looked after me and we headed home for chips and champagne. I slept with my medal around my neck and a smile on my face. 

 The red carpet lives up to everything I was expecting – Simone Allen

Thanks to Coach Kate and the GKE coaching crew Guy, Paul and Ruth. Thanks to Simone from Nutrition works, Nico from Subiaco sports massage, Stuart at Eclipse and David Cane from DC bikes. Thanks to my training buddies Kim, Janine, Renee, Lyndal, Ruth, Courtney, Tara, Stacey, Sandra, Jo, Amanda and DC. Thanks also to my patient husband. I had a really great day and of course I would like to do it again sometime soon! 

I am an ironman – David Cane


Sunday, December 6, 2015

GKENDURANCE at IMWA




Thought we'd get our two cents in prior to our athlete's blogs. 

A day Kate and I will look back on fondly (if there was one word we could use for Sunday's effort, it would be "PROUD"), because no matter what was happening we were proud of each of your efforts in different ways!!

We are not only proud because of your efforts on the race course, but because you're all amazing people before during and after each race and each training session.

When race morning rolled around I think I was more nervous that any of our athletes!!

So this is how this blog will roll out. In no particular order, here are your GKE IMWA athletes for 2015:


Janine Kaye, forever bubbly. Witsup ambassador, GK Coach. Watching the progress over the last few months has been wonderful.  She's grown in self confidence. Janine dealt with some serious stomach issues due to trying to drink the ocean on Sunday!! It was GREAT to see you staying positive, believing in yourself and finishing in a time you may have thought impossible. Proud!


Matt Bishop, Coached under Paul McVey, recently moved to Darwin with his family for work. In what I think was a VERY well put together day, Matt found the joys of coke after emptying his stomach on the 3rd lap. Coke and water diet is frowned upon most days, but encouraged on Ironman days. Matt  finished in a VERY impressive  10:36 and we couldn't be more proud!

Bianca Fitzsimmons coached under Ruth Chang. She's a life loving run ninja. Here she is putting the hurt on a couple of guys on lap 2 of the run. Always smiling and happy, I did see the determination kick in on the 3rd and 4th laps. when you really started focusing on the job at hand. I can say for a FACT, I have never seen anyone run that fast while holding a thermal blanket!! Proud.

Jono Considine. He's a mad man and biking machine. He's sometimes like cuddling a cactus, but under it he's one of the nicest dude's you'll meet. He didn't have a great day yesterday and unfortunlatey had to pull the pin due to an on going knee issue. However he didn't mope, he came out and supported and cheered for you all (as you probably noticed). For that we are VERY proud!!

Neil Hall, AKA Grumps according to his family. Neil put together a great day,  we didn't see any signs of his grumps and he even managed a few selfies on his last lap. Neil raced Kona last year and his IMWA effort this year was second to none. We are very proud that you stuck to the plan this time and got the job done! 


Marian Brennan, forced GK ambassador and mum to bobcat. You would have seen Mazzy dressed in a towel out on the bike and run course. Mazzy is forever giving her time to help us and our athlete's. She even helped support Kate at Ultraman this year!! Mazzy, you're crazy, but we're proud to keep your crazy company!! Thank you from us and all the GK team!
Dylan Brown, Margaret River local, 3 kids, full time job. First time Ironman athlete. We sat down with Dylan just a few days prior to race day talked through the race plan and as the day unfolded we watched him stick to that plan. With only a few "I'm hurting now" comments on lap 3 and 4 as he ran past!! You nailed it Dylan and in a GREAT time. Proud.

Lou Bishop, Coached by Ruth Chang, Lou is from Tasmania and you'll struggle to find someone more positive and friendly. Lou embarked on her IMWA journey earlier this year and throughout the race I was amazed at her positive attitude and pace even when her body decided not to play fair. Racing with bronchitis is hard core. This was Lou's comeback after fracturing her pelvis late last year. YEAH!! Proud!

Batman AKA Allan Amey. He's the run assassin !! One of our funniest athlete's, Alan always enjoys a good laugh "even mid marathon". Your positive/fun personality is infections!! The only man that remain's happy when half his body is
covered in chaffing.
Dave Bradley: Mr Muscles. I missed getting a picture of him yesterday in his Tutu and ear-rings. No joke... he had a bet with his wife Susan and like any 6 foot tall muscle mountain he agreed! Pretty sure not too many people were brave enough to give him grief about it. (Picture's to come) First thing Dave said to me was "I went out too hard". But what I was proud of was his ability to keep pushing on (at a great pace) and even laugh when he was deep in the hurt locker!! Proud! Dave, I hope you thought "at least this is easier than Norseman".
Renee Goodall, The magpie caller or deterrer? .. I only wish I could spell the call in words (think "aaayeeayayayyaya!!").  Renee Put together  a great day going faster than last year. Each Ironman is hard, but imagine doing it without really eating anything (that was Renee last year). This year was a different story with more planning and a PB. She'll be back for more even though I was told " never again". Never again only means "until next time"! Very proud.



Kate Somerville. The politest lady in Busselton. Not only did she say thank you each time we offered advice, but we were also address by name. Thank you Kate, thank you Guy. We could all learn something from Kate on how to pace and run long distance. An exceptional day over the swim bike and run. Proud!

Jarrad Bolton AKA Bolts. It's never a dull day when Jarrad's racing. he famously left all his nutrition on the fridge at 70.3 Busselton and raced on water (he still went fast)! This year at IMWA he got 3 flat tire's on the bike and still went sub 11 hours. The magic sub 10 is well within his grasp. Jarrad also has the best pain face in the business!! Although this shot was taken just a few K's from the finish so we missed it.  Very proud that despite the bike issues, you kept your head in the game!

Mick Hall dropping his coach (back right) by sticking to his plan 100%. Proud is a word we've used a lot in this blog and your performance on Sunday is one that will stay with us forever! Mick's had a few rough Ironman experiences over the last few years. But on Sunday he stuck to the plan even when he didn't want to and achieved something great. Confidence restored!! Onward and upwards Micky. Proud!
Jame's Martin. AKA Hard man. He's seriously fast and very talented. Jimmy had a series of blows leading into IMWA first his foot, then his hip. Most would have pulled the pin, but in his worlds. "It'll be alright, It won't kill me" he took on IMWA and was very successful. His first IM, sub 12 and despite having two blown out hip flexors he kept moving forward. A lot of you would have seen his running gait on Sunday and thought... "Ouch". Super Proud you got there Jimmy. Rest and recovery now!
Rae Dowling: Coached by Ruth Chang and another of our Tasmanian contingent! If you think training for IMWA in a Perth winter is bad, try Tassie! Rae trained in snow and lives 75min out of launceston... So that's a LONG commute to a swimming pool. Never once did we get a complaint (hard core). I took this photo in the last few Km's of the run and was met by an awesome person with great internal drive!! Proud!!

Paul McVey, We joke that he's the nicest guy on the planet..But really he probably is. He gives all of his attention and his knowledge. We are very lucky to have him as one of our GK Endurance coaches. Thanks Paul. Proud!! (I still want that branch)

Ruth Chang, Ruthy, RC and Super Ruth. The most educated and smartest of  the GK Crew. Although so humble that she'd hate me saying that! Ruth can fix your body like MacGyver can make a gun from a match box and a piece of cloth. Except Ruth carries a pack of needles with her!! She's been with us since day one and is forever giving her time and energy to make GKEndurance better! We're proud and lucky to have her as part of the team!! 

Kate Bevilaqua: The Queen of GK and probably the most feared person amongst the group.  Kinda weird for such a small person. She LOVES seeing you achieve your goals. Is VERY passionate about coaching and triathlon. To achieve something you thought wasn't possible is what Kate coaches for. She's so proud of all your efforts


Guy Crawford AKA Captain Awesome. What he lacks in normality he make's up for in crazy energy!! He's the mellow side of GK coaching, but equally passionate about seeing you achieve your goals!! He's so very Proud of all of you!