Lisa Tyack smashes Ironman Coeur d'Alene 70.3 2016

 Monday 20^th June at 11.55pm I started my journey to the US. My route to Boise was going to be a long one but I was excited to finally see where coaches Kate and Guy spend their time when not in Perth! Perth > Sydney - 8hr stop over, Sydney > LA - 9hr stop over and 40min delay! LA > Salt Lake City – due to the delay I found myself running through the terminal to catch my next flight - SLC > Boise, arriving at 9.10pm on Tuesday. All up, over 33hrs of travel!

After some much needed sleep the next morning saw me unpack and start to ‘settle in’ and more importantly, time to get the body moving again with a swim and ride.

After a short run on Wednesday morning we packed and began the 7hr drive to Coeur d'Alene with a stop in beautiful McCall for a swim in the freezing water! Around 9.15pm we arrived at the Demoes who kindly let us stay with them for the race weekend.

Friday bought cooler temperatures in CDA, with rain all day, some hail and temps around 16degress! Where was the summer weather I had come to the US for?! After waiting to see if the rain would pass (which it didn’t) I registered around 3.00pm before heading back home to have dinner.

Saturday had some cloudy skies but most importantly it was dry. A morning ride over the first section of the bike course and brief run enabled me to get the sessions done early and then check my bike into transition, followed by one last dip in the cool water. It was now time to head back and pack ready for tomorrow and try to relax.

RACE DAY

With two alarms set, one for 4.00am and the other 4.15am I was already well awake before hearing them. I got up, dressed and quite nervously ate my breakfast. I felt the nerves for this race 4 days out. I had put in some good, solid and committed training so was nervous to see what I could do!

Transition was packed and very tight! I did not realise how big this event was with 3500 odd individual athletes registering and teams on top of this. I was quietly pumped. Being half way across the world I felt at ease with no extra pressure or expectation of extra eyes watching me through out the day.

Once exiting transition Guy made sure my wet suit was on snug and I was ready to go. Kate and Guy walked me to the start and it was ‘good luck, go get them’ and off I went. Knowing it was important to get into the water and warm up I did this as quickly as I could. It was my first rolling start and I was looking forward to it. I calmly made by way down the athlete line and then off I went, running into the beautiful clear water. It was a very easy course to sight. Simple - follow the buoys out on your left, make a left turn into the sun which did make sighting a little difficult for a few 100 meters, then take a left again and back into shore. Exit the water and run into T1. 

 SWIM . 29.47

I had a fairly quick transition. In and out as quick as I could and off onto that stunning bike course. The first section had a few twists and turns through town before out onto the open road, which also featured the first couple of climbs for the day. Once crossing the bridge and heading away from town I felt like the ride course was really starting and starting with a bang! A steady climb that yes, tickled but it was awesome. It was a beautiful day and by now the sun was well and truly out and I was having a blast. I enjoyed the climbs and for someone who is always a little sceptical descending, a little reassuring talk to myself and I found myself enjoying these too. At 65km I was feeling great. I had taken in my nutrition exactly when I needed to, hydrated well and felt awesome. My body and mind was totally with me today and I felt as long as I kept positive my legs would do what they needed to. The decent back into town saw the km's on my Garmin quickly grow from 70-85km and continuous chasing between myself and 2 other female athletes encouraged me to ride strong, knowing there was going to be a race on my hands. I came into T2 side by side with another female in my age but I dismounted quickly and powered through the long run into T2.

 BIKE. 2.43.05

Running through transition I looked around and the lack of bikes already racked gave me some real confidence. I put my shoes and race belt on and grabbed my hat full of gels and my watch and ran out of there.

The run was just as enjoyable as the bike. So many passionate and encouraging spectators cheering you on, it felt like a home race. During the first 5km I felt good. The run was not a flat course and I was feeling the pinch during the small, sharp inclines but it was a good hurt, as I still felt strong. 

Out onto the second lap I had spotted Kate and Guy. At the far turn I had 5km, 5km to bring it home! I could feel the blister growing on my foot. I started to feel tired but positive encouragement from Kate and Guy pushed me further and I kept running. I groaned and sighed and at this point I had my pain face on. In the last 3km’s I was bringing the hurt and for the first time I could feel someone over taking me. I now know that person was professional female Erin Crum and as she passed me she was giving me so much encouragement and support. "Lets go", "Come on girl, you've got this", "Any thing is possible". I was a little surprised by all this support and tried to latch on but only lasted a short stint before falling off the pace slightly. I kept looking at my watch. 2km, 1.9km, 1.8km, then I saw 1.4km. I visualised by run route at home, which at the last turn is 1.4km to the front door. Pushing trough the pain by now any incline felt like a massive, sharp climb. They were no longer tickling, they HURT! 

Finally, I spotted the final sign 'FINISH LINE' and 500m to go. Over the road and one final left turn down Sherman. It was packed! There were so many people who had lined the streets and the Americans were so passionate cheering so loudly. There were only a few athletes at the finish chute so I really got to soak up the atmosphere and enjoy myself. 

As I came down the chute they announced ‘Lisa Tyack, 1st 25-29 female and 1st female AG across the line’. 

OMG?! What?! But as soon as I crossed the line I forgot about that and I was bent over, with hands on my knees to hold myself up! I was toasted. I stumbled through to Kate and Guy at the other end and was exhausted but excited! In my true style I even shed a little tear of joy!

RUN. 1.33.27

FINISH TIME: 4.51.16

If my 3.30am phone call to Andy back home didn’t wake him up I’m pretty sure he could hear my excited and loud voice from America! I was just so happy and still in shock. This result far exceeded any expectations I was a result I never thought I would achieve. It’s been a dream to win an AG title and I was very excited this might now have become a reality. As I mentioned I felt ready to race. I was excited to see what I could do, but that result, I still can’t believe it! Being a rolling start it was now a nervous wait. Had I actually finished first 25-29 and first female Age Grouper?

After walking to the nearest shop for some choc milk, pringles and a twix ice cream it was back to the finish line to cheer on fellow GKE athletes Katey and Geoff and soak up a little more of that finish line atmosphere. Once they had finished it was time to head back for a shower and have a brief sit down before heading back to presentations. By this time majority of athletes had finished and I checked the results again. 

1st female 25-29.

Female AG champion. 

And I set the inaugural course record! 

Still pinching myself!

Stress and pressure seem to get the better of me in races but for me this race was perfect. We all try to achieve perfection, knowing there is no such thing. We all chase bigger and better, want to be fitter and faster. Set new goals and chase PB’s. This race was a spare of the moment decision. It surfaced as an idea but I never really acknowledged it as a reality until it was finally booked. Andy had booked me a ticket to the US and registered me for IMCDA 70.3 the day before my birthday, leaving me with a 5-week training block. I was committed to my program and trained hard. Most importantly, during this process I trusted the process. There were run sessions in particular where I wished I was recovering better and that my legs would feel 100%. A little self-doubt crept in, but you still need to trust the process. I told myself - I’ve done his before, I know what I’m in for. I have a coach because I am not a coach. Trust! I felt in good shape, both strong and fit. I was quietly confident. Most importantly I had self-belief and great support. 

For me I can reflect and know I pulled together a great race across all aspects and I think a big part of that was no pressure – I had so much fun out there and enjoyed myself. I was focused but also took time to enjoy the journey. I think this all contributed to executing for me, the ‘perfect race’. Not just my preparation, mental state, nutrition plan, swim, bike and run but most of all enjoyment was there too!

My secret – nutella banana for your race breakfast. Breakfast of champions! 

Leanne Kelly takes on the FIJI Long Course Triathlon

I write this race report with my Coach Janine Kaye's latest write-up in the back of my mind (the one about how we diminish our accomplishments by saying 'just a sprint, just a small field, Im just slow' etc...if you havent read it yet, I encourage everyone who has any self-doubt or undervalues their accomplishments to read it)!

So Fiji, .. this was my 40th birthday present to myself. My very first long course triathlon and a holiday wrapped up into one. I've trained hard and I've trained smart, and thanks to my coach, I made it to the start line feeling fresh, fit and uninjured! I think thats more than half the battle of a long course, so success already!!

Strangely enough this was the very first Tri I faced without any nerves whatsoever. Im not sure why, perhaps I was totally relaxed being on holidays, perhaps the small number of competitors, the friendly relaxed atmosphere or perhaps the really hot weather made me not worry about expectations. Not sure but I was very 'easy going' about this tri.

7am and race start, 35 competitors in the long course (including teams), we all started together, you can imagine how nice it was not to have the typical 'smashfest' at the start of the swim!! I took the swim very easy as I knew a I had a long day ahead and being my first Long Course - I wasnt sure how hard I could push without burning myself out too early. So I just decided to enjoy the swim and take it easy. Turns out I do swim slower without a wetsuit....but with water temp at just over 26 degrees - wetsuits was a definitely no-no!

Came out of the swim feeling really good, the water was kind without too much chop. I hear my name called over the microphone and yes I had the dreaded mud beard!! hahaha not a good look!!! Turns out the swim was long at 2.3km and a the 300mtr run to transition, I complete this leg in under 50mins, not my quickest but Im happy taking it easy.

T1 and there are still bikes in transition, yay I'm not last out of the water. Here I decided to really take my time and do what I needed to. I knew from the previous day when I competed in a 2.5km run it was going to be unbearably hot & humid ( I swear that was the hardest run Ive ever done and did leave me wondering how on earth I was going to complete 20kms) . Firstly I grabbed my wet-wipes and cleaned my face...SO MUCH MUD!!! Yes I was asked if I would be applying lipstick also, I told them its all about the finishers photo, I didnt want a mud faced smile!!! :=) I decided to cover-up on the ride. I took the time to put on a cycling jersey, arm sun-protection sleeves and my gloves, I wanted as little sun beating down on me as possible.

The ride was the hightlight!!! 3 laps equalling 80kms and I experienced it all!! First lap and im sure I spent more time saying BULA BULA to every Fijian I pass, they are soooo friendly, then I see a table was being set up on the side of the road selling fish, just laid out in the glaring sun.....about 3kms to complete my first lap and out of nowhere barking, really loud barking, DOG!!! OMG TEETH!!!!! Stray dog chase me, teeth baring, angry and loud!!! OMG i was so scared!!! I had to unclip and kick out at it to scare it away, I always wondered why my coach had one-leg spin efforts in my training sessions....now I know why, its ridiciously hard to pedal with one leg, kick out the other at an angry mongrel dog, thank god I can one-legged cycle quickly!! I swear it was the size of a great dane!! Heart rate is peaking!!!! I warn a few cyclists coming the other way of the great danger, they look at me and say nothing, I secretly hope they encounter the dog and havent had a thoughtful coach teach them how to cycle with one leg!!

Second lap and more fish stalls, its like the whole town are out shopping for fish..I've found if I stick an electrolye tablet in my mouth just before approaching the fish, the fizz and gas from the electrolyte makes it hard for me to breath as its fizzing up my nose...brilliant, this blocks the fishy smell!!! Definately not an enjoyable way to injest electrolyes!! I see a dead cat, hangon I think its sleeping, it doesnt look injured so maybe its soaking up the sun, the side of a highway isnt the best place to catch a few zzz's, maybe it really is dead.

Third lap, the humidity is starting to rise, its getting hot and now it starts to gets hairy, the traffic has really picked up and I get stuck in a traffic jam. I dont know what to do, Ive still got 20kms to go and Im waiting in a jam barely doing 8km/hr...Im too scared to undertake as there is hardly any room and overtaking is surely certain death....I decide to wait in line with the traffic its always quicker to T2 when you dont have to go via a hospital.....a cyclist behind me catches up and gets the attention of the police escort to come over and escort me through the traffic...yay!!! Im on the move again heading to T2. I see an ambulance fly by, I have a bad feeling, then tell myself to stop being silly, there is probably a local who is sick from eating the fish that sits out in the sun. No sign of the mongrel dog again so its smooth sailing!! I complete my ride in under 3hrs which considering all my counters, I'm really quite happy with.

I make it to T2 (this is a separate transition area to where T1 is), I rack my bike, have a chat to my family who are waiting, put on my sneakers, put my gels in my pockets and a tube of suncream. Off I go for the run, Im feeling surprisingly good. I ate my way around my first two laps of the bike, Im full of infinite, vegimite sandwich, winners bar, gels and litres of water.

The 20km run is around the golf course, it consists of foothpath, road and a lot of spongy grass and tree roots....and those stupid steep little hills that golf courses have! I set off and run pass the club house where all the family & friends have taken up residence to cheer me when I pass. My legs feel great, no jelly legs happening, its hot, its humid, I hear the commentator say its reached 38degrees with 90% humidity, great, this is when I decide to make a run plan, run in the sun and walk in the shade...thankfully there is a bit of shade and I use one of these shady walk breaks to slather on the suncream on my shoulders/face, first lap and it wasnt too bad!!

Onto the second lap and my contact lense folds up and moves to the corner of my eye, Im debating whether to throw it away and run with only one seeing eye, but I quickly dismiss this because of the amount of tree roots and mud to navigate. I decide to stop under a shady tree, wash my hands under my water bottle, take out the contact, give it a rinse and try and get it back in my eye (not easy without a mirror) , job done and I head off again! I realise that the aid station have zip-lock bags of ice....Yay!!! A big block goes straight down the sports bra and the bag of ice gets tucked into the back of my tri suit!!! Brrrrrrr!!!

What heat??!!! Im definitely much cooler but now my Hoka's have turned into swimming pools, I stop under a shady tree and wring out my soaking wet sock, its full of water and giving me a blister.
Toilet, need to go!!! I suppose the positive of this is that I am really well hydrated. Hmmm wonder if I could just stop behind a tree on the golf course? Too many people playing, better not, I decide that with the blister on my foot, I will stop when I complete my second lap and run into the club house toilet, my mum is cheering me on just before the lap finish so I yell out to her to grab the bandaids I left in transition and meet me in the ladies, she does, I pat dry my feet, stick on bandaides, go to the toilet and then head off again for the last 2 laps, 10kms to go!!!

First 2.5km of the third lap is all good, then I do it a bit tough on the second half of this lap, there is a long stretch out the back side of the golf course that is on bitumen and no shade and it bugs me a bit...but another aid station and a bag of ice and Im back in my happy place!

I pass the club house for my last lap and my sister joins me for a few hundred metres, she tells me the lady that beat me in the 2.5km run is only 200mtrs ahead and to 'go get her and lap her'...she beat me in the run by 20secs by cutting the course short...twice - we dont like cheaters. Turns out my sister lied!!! The lady was a good 500mtrs ahead of me, I wanted the pleasure of lapping her but knew if I pushed hard I'd probably blow right up and finish in a bad way, so I kept to my race plan. Last aid station stop, decided I didnt need another bag of ice, just a cup of coke and off I went, I rounded the bend, I had about 500mtrs down the road and I could see Mum in the distance, she was at the corner where I turned into the golf course where the finishers chute was waiting, I strengthened my posture, picked up my speed just a little and reached Mum, I can hear the Commentator on the microphone 'And our lead female is not far away now, she's approaching the finishers chute, here she comes, she's doing this for her 40th birthday)'!! I lapped 'the cheater' just before I turned down the finishers chute and slowed down my pace, I was determined to take the time to enjoy my achievement. I didnt think it was possible to get goosebumps in such hot/humid weather but I did.

I was the first female to cross the finish line. I may never hear those words again and normally I would say 'its only because there were only a couple of girls' but not now. Regardless of race numbers, I trained hard, it was my first long course, the conditions were tough and out of 35 long course participants - 7 didnt finish, one was hit by a car (my gut feeling about the ambulance turned out right, thankfully he was ok) and 6 didnt finish as the heat was too much for them. I finished in just under 7hrs!! Thats a long time to be out in that heat!!

I felt great, actually probably a little too great as I was told I wasnt red faced or looking hot and bothered. Im sure spending 8yrs working (and running) in the Pilbara really helped me physically and mentally deal with the heat. I realised I could have pushed harder but being my first Long Course I just wasnt sure what pace I could sustain especially in the heat. For me, it didnt matter about the time, I finished and I had the BEST TIME EVER!!! I downed an ice cold Fiji Gold and danced up a storm at the hotel bar until well after mid-night, yes people where suprised that I could dance let alone walk ok after such a big day. I think my Coach gave me longer training sessions to ensure I had enough fitness to see me through the after-party!!

I honestly started out on the path towards achieving this goal secretly believing that I wasnt capable of doing a long course or a half Ironman distance triathlon. I always felt like it was for the fit/dedicated/committed people and that I was a bit of a phoney but what can I say, consistant training and a great coach (who listens and mentors and mostly believes) made me realise that anyone can be part of that special group. Even me!! I cant thank her enough!!! Janine Kaye you truly have got me doing things I thought were just far-fetched, over exaggerated unrealistic dreams. Love that they are now my reality!!

I cant thoroughly recommend the Fiji International Long course Triathlon enough. What an amazing experience and a great course. If you want a no pressure, pure enjoyment triathlon experience then you couldnt beat this!!! Love Love Love!!

P.S - A fellow Triathlete saw the cat and then said on his last lap it was gone, so seems it was sleeping!!

End of the season... Or start of the next?

With Busselton 70.3 Over for another year we are bought to the end of our season ... Or is it just beginning of the next?

We were very lucky to have a huge contingent of GK athletes racing at Busselton 70.3 this year. The total was 32 including team members which was great. We love racing and watching our athletes in Busselton. Plus sharing a drink at the after party is always fun too.

We had some massive PB's out on the course and for all of you who managed this "congratulations".
For those of you that had sub-optimal days, it's ok. It's racing and it can't be perfect all the time.There is always another race. We've talked and I know by now you've found more positives than negatives in the result and that is the key.

As we move into the off season (At least for our Australian based athletes) I've been thinking what that means and I'd prefer to call it "The start of the next season" this doesn't mean you have to go out and start running 1KM max efforts! 
It means "Enjoy yourself, take time to choose your goals for the coming season and continue to exercise". Assuming you are having a break from a structured programme.  It's way easier to get back into training if you've been riding to and from work, swimming once or twice a week and going for the occasional jog than if you sat on the couch for 6 weeks eating donuts. Plus it reduces your risk of injury.
We see exercise different to training. Exercising can be anything, Walking the dog, Mountain biking, a Park Run, fartlek training to catch the train etc etc..

So enjoy the next few weeks of exercising, relaxing, choosing your goals, if you haven't already and getting hungry for the next season. Coming into your next block of training with a fresh mind and fresh body will be key.

Write your goals down on something you see every-day. Coffee Jar etc. It will remind you why you get out of bed in the morning and that the sacrifice you make today will be worth it tomorrow.

Your are all awesome and we are very lucky to have such amazing people training with us.

Your GK Coaches Kate, Guy, Ruth, Paul and Janine.

The GK Crew went Camping. 2016

Camping... But not in the tent/wilderness type of camping. 

This type of camp is the " I have a Ironman/ triathlon coming up soon" or the "I need to get fit and find my mojo again camp" 

What does that mean? It means Kate and I flog you over 4 days of swimming,biking, running, rolling and stretching. 

Kate myself and our GK Endurance crew did just that last weekend. We scheduled our camp from Thursday-Sunday with a bit of everything involved.

Our campers bought there best and gave it 100%. We couldn't have been happier with the effort they put in over those 4 days. The hard work will pay off!

Big thanks to the Wattie INK crew making us look good. We've had a lot of comments on how great our kits look and how much we stand out!!  Doesn't hurt that they are super comfortable and fast too!!

I won't bore you with the details of each training session, but I will show you the pic's that tell our camping story!! Picture books are the best.

Day one: the time trials.

Pre Time trial

I'm stoked because I'm coaching and not doing the TT's

Thursday morning, Post bike Time Trials.

From here is was off to Margaret River (roughly 3 hours south and out to the wilderness  lodge for the next 3.5 days)

We chose this location so there were no distractions and very different from the cabins we usually rent. Yes it could house 18 and yes it would be cozy but fun. It was great for the entire team to be under one roof.

Part of our wilderness wonderland

After an evening run we had a relaxed BBQ dinner with lots of laughs before hitting "the hay" .

Day Two: The long ride on Friday morning. We found a great section of road that was long enough and hilly enough to challenge every rider on our camp. Without going into details, the ride and run off the bike was enough to set the mood for the camp. This wasn't going to be easy. 

Nutrition and hydration was going to play a massive role. Lucky most athlete's were using  INFINIT Nutrition Australia products or had access to them.

Start of our long ride day

The ride among the tree's of the south west.

Paul, Just before he comes in for some refuelling.

You only get our yellow friend George if you do something silly. Renee got George because she forgot her cycling shoes.(not to worry she managed to find her shoes and pass George on to another lucky camper) 

It's wasn't all pain and suffering. After our evening open water swim we got to enjoy some fantastic sunsets while having dinner.

Day three: The part every one was waiting for. Swim and Double run, tears and happiness rolled into one. Every-one got through this day and from a coaching perspective we saw a lot of breakthrough efforts.

The site for our PM long run!

One of the many footpaths/trails Margaret river has to offer.

Just when the campers thought they couldn't have any more fun we dropped this little pearl of a session on them.  Swim/bike/run x3 or x4 OUCH!! We had use of the pool, thanks to Dylan and the Margaret River Rec centre. The trainers set up out the front and a mix of paved and dirt trails to choose from for the run.

Vic giving every-one a final high five which also signalled the end of there session and end of the camp!

The team, minus Janine who's behind the lens. 

 Camps are great for building a close training group, sparking that motivation you may have lost and finding out you can push yourself further than you thought possible. Our experience was awesome from the coaching side. It was great to see people push there limits. As an athlete it's great to be pushed and you only get out of it what you put in. A week of recovery and suddenly you find your fitness and motivation is back and your hungry for more!

Massive well done to all our campers and supporters!! Wattie INK, Churchill Cycles, Infinit Nutrition, Mizuno Australia, Ruth Chang Physio, Janine Kaye Photography (For all the shots you see above and most of our websites) Dylan Brown and the Margaret River Rec Centre.  

Until the next one!!

GK Endurance

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

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!