I just love OWS so was pretty fun. They started the 1/2 Iron as we were half way through the swim which made things a little hard to navigate but greater motivation as you pass.

I really need to get out of my confort zone more often and push a little hard. I felt like I was doing my saturday swim with the club! Ajust the neck of swim suit properly as I'm now irritated there.

Though T1 was about 500 m from the swim things went well. Drank a can of Ensure,socks, shoes, glasses, race number,helmet, gloves and I was gone.

Practice to be faster.

Weather at the start was almost perfect expect the fact of having headwind on the way. Nutrition was great a few bottles of gatorade, a few of coke, a few of water. 2 chocolat powerbars and 2 pita and ham sandwiches. (should of ate at least 1 or 2 more). Slowed down a few times to chat with 2 of my friends who were having a bad day. ( 1 finished the other DNF :( ) Had to stop once to take care of a bee stuck in my helmet, pretty scary! At the end the small climb was begining to play with my nerves and my legs needed to change sport! And to top it of I stopped at T2 and forgot to un-clip BANG bruised knee.

1.Though the bike was fine practice make perfect (more volume and speed).
2. Eat more solid as its easier on the bike.
3. Unclip at T2.

There's really nothing I could have done better expect the fact of unclipping the bike shoes before I stop.

Practice to be faster.
Maybe elastics inside of laces?

Well I'm no Peter Reid or Macca so here's where things are alot to work on.Leaving the bike the run really felt wierd (as usual) but even after 1 loop (2K) my legs were feeling real stiff so I stop at girlfreind and applied some Myoflex (muscle relaxant) and stretch alot. After that things went very well as I was holding a 6:30 min/km pace which is a good pace for me. Had my MP3 player for the first 10k when the official aks me to take it off which I did. I walk a few times to hydrate and eat. My girlfriend did a lap with me which was really fun. All this walking really slowed my pace and I never got back up to speed. In the end the knees and legs felt sore.

Get nutrition and hydration better prepared for the run. Try not to slow down or stop unnecessarily. Work on strengthen legs and knees. Try to concentrate on the RACE and play with getting out of the confort zone.

Nothing special, a little stretching.


Speedwork and concentrating on the fact that this was a race and not training. Push a little harder.


Well overall I'm happy of the results. My first Ironman and I finish 5/17 and under 13 hours is really great. Especially the fact that I slowed down to help friends and thanked my fan club. I also accomplish another goal, which was to take the time and thank at least 10 volunteers. Now training for the double begins! ;)