Joe Cawley: Barcelona

Challenge Barcelona - Recap on race training

Running

:

From the start of 2012 up to the London marathon my main focus was on the running

side. I did include an occasional 1 steady swim and 1 long bike / week during the time

though. My running mileage peaked at 74 miles / week. And I grabbed a 2:36 in the

process. Not too bad.

From then on till Sept 30

th I tipped along averaging 40 miles / week. I threw in a local 5k

trace in May and won it (16:48 hilly course) and lowered my 10k in Dunshaughlin to

34:20 with little or no speed work. There were 5/6 long runs of 2 hrs +.

I didn’t see much point in tempo / interval runs. My IM pace for the day would be no

quicker than 4:15 / km. Anyway 95% of my training mileage was quicker than this.

Swimming:

As I said I had tipped along till early May with an odd swim of about 2-2.5k here and

there. Pace was slow about 2:15/100m. I had plans for some lessons to improve my

technique (just got one in the end) and introduce some speed sessions (didn’t happen). I

was more interested in getting endurance swim sessions and hoping my times would

decrease.

And the times slowly reduced. Into the 25m pool I’d hop and swim for 2.5-3.25k with the

odd quick stop for fluid intake. I’d keep an eye on each 10 length split to keep me alerted.

In early June I started OW swimming in the harbor and built these up to 4.0km +. Splits

continued to fall and had a couple of 4k swims @ 67min IM pace. Not too bad.

Bike:

Up to early April, most weeks I hooked up with Dom and Paul from B2R for a long bike.

These bikes were from 2.5 – 4hrs which were decent. These bikes seemed not to take

away any of my running fitness. It proved that in London.

When I started a new job in May this gave me the chance to bike to work and home fairly

regularly. The long bikes at the weekend were increased to almost 6.5hrs, these weren’t

easy mentally but I ensured I kept pace decent and worked on the hills. Thankfully I had

company twice with Fran and Dom and many hrs of music.

Summary:

So basically it was steady, consistent training. No fancy stuff in there. Didn’t do any bike

TT races and or sea swims for that matter, though I’m sure they would have added

something.

Completed Tri Athlone and was happy with my progress. Had a solid race in the half in

Swinford, where my swim was very positive, had no legs on the bike but ran very well on

the run.

Taper went fine, no illness. Throughout the 20 weeks I continued to avoid injuries. All

was set then for a realistic chance of having a good race

Thurs 27

th Sept – 3 days to Race

Sarah had packed as if it were a 2 week holiday. The Mondeo estate was wedged. 2 kids

were very alert at 4:30am as we commenced our journey to Barcelona. Grandma was also

coming, helpers were welcome. One brother Shane

I met Mike (MCOS) and Caz when they boarded the flight. Mike an experienced IM guy

I was glad he was coming.

Flight was fine and train ride to Calella took 2hrs+, Sarah had to be cute enough not to

get pick pocketed as we boarded our 2

nd train.

Hotel President was our base for 5 days and we reached there sometime around 2:30.

Rooms small but everything we needed and the cost was reasonable and food good. It

was probably one of the better hotels in the area. Later we had heard stories of other

hotels during our stay which were not up to scratch.

After check in we attempted a sleep, but kids wanted nothing of it. They escaped to a

coldish pool, as I slipped away to discover the place on my own.

Calella is nice. There were loads of cafes small bars, and a few good restaurants which

we tried every night. I was getting hungry so by 5pm I was well into a lovely pizza,

espresso and a beer to settle myself. I needed it.

A text message then “we are heading for dinner at 6” it read. It seems I had my starter

already. Breeze then blew up, it was cold. I didn’t know then a storm was just a day

away.

Friday 28

th – 2 days to Race

I met the ladies - Fran and Mike at about 10 am. A few hugs and kisses. Needed a little

assistance with my bike and Fran gladly accepted the challenge.

We biked what turned out to be the hilliest part of the bike course, about 24km in total 12

k out and back. It was breezy but the road surface was very good. Along the coast it was

nice. HR was 5-7 bpm up from what it should. Speed 34km +. This was not really

confidence boosting stuff. We ran about 5km off the bike @ about 4:20 pace. Again not

inspiring stuff.

We sat by the pool then legs in the water and talked girly stiff for an hour. Caz was

impressed.

Later that evening we were in a rough Med for a dip. Bouys were then been positioned

and we swam around what would be the 200m from the start and the 300m one from the

shore which would be the final one before the finish. The swim turned out to about 850m

according to Mike’s Garmin 910 computer. It took me 21 mins. My goggles were badly

leaking and my eyes weren’t pretty.

What a shock for confidence. I was like a bastard that night.

Sat 29

th – 1 day to Race

I was out by 8am for a 5km run. Sky was dark, storm was almost here. Ran down by the

race start, feck will this race go ahead?

Run itself wasn’t fantastic. 4:15km pace seemed faster than it should. I wasn’t worried

though. I have run enough fast marathons to know I would be alright on the day

It rained for 15 hrs. From 9am to 12 midnight and 50mm of rain fell in total. What is this

crap?

Part II

Sunday 30

th Sept. Race Day

I didn’t sleep very well but I was down for breakfast at 6am. 1 Weetabix, some pasta,

toast with jam, coffee. There were 15 or more athletes eating silently.

Because of conditions bike racking was postponed till morning of the race. I arrived there

before 7am, there were loads about. Then I was refused entry. I didn’t have the silly red

wrist strap that allowed me into the transition area. I had race chip, bike numbered but

they wouldn’t allow me through. I didn’t bother bringing it as the blasted thing kept

falling off my wrist. Your bike could be without brakes, a wheel, but they wouldn’t allow

you in without this. Feck.

I didn’t panic. Another chap was also refused. He has 30 min drive back to his hotel. Poor

buck. I had 1.5km to get back. No point getting excited.

I was back again and bike racked by 7:30am.

I was relaxed but quite. It was almost 30 years before (I am getting old) when I first seen

TV footage of Gerard Hartman competing in the half iron Ireland championships in

Sligo. It was my first memory of what I thought then was a super human being.

Innocence is great.

I then met the two ladies (Fran and Mike) and they looked tense.

I got ready, lubed up ensured my transition bags were all sorted. A few pics then with the

girls and then a dip in the sea to ensure the spare goggles were ok. The water felt good,

conditions were favourable, it was exciting and then the pros were gone.

8:54:30 am

Swim:

I was in the 2

nd last wave, the most competitive (wink). I looked down at my HR -

77bpm. I felt good and I was ready. A quick tighten on my goggles and then the cannon

blasted….

It was a running start and I got going straight away. But the goggles were seeping in

water almost immediately. FFS. I must have stopped 5-6 times in the next 7-10 mins to

adjust and re adjust. Finally after we rounded the first buoy things started to settle down.

The water wasn’t calm but not bad.

My main focus now was to relax and get onto good feet. My training told me I had a 67-

68 min in me if all went to plan. I’d find feet that seemed to be ok but then notice shortly

after they weren’t taking the straightest line to next buoy. So that’s the way it progressed.

I’d get onto feet for a while and move on.

The first turn left at 1,650m was congested and we then took another left 100m further up

to bring us back home. My split there was 33min even. Not bad but slightly off my target

of 32. The trip back was ok, again same thing moving up the field never really finding

good feet for long. Sea choppy in places. The next split was at the 3500m buoy – time

64:25. If I could maintain the pace a sub 70 min was on. I dug in, keeping pace with the

swimmers around me. But the beach came so slowly. What was going on? Even during

my crap swim on Fri the trip to the beach was over quicker than this. I finally exited

water with 73:05 on my watch. At least it was less than 75 min which was my minimal

target but long way off my main goal.

HR was 140.

T1: 4:30

This went smoothly enough. Removed Polar HR and almost forgot to replace it with the

Garmin version.

Bike:

I spotted the Irish flag before I seen the gang. They were positioned just after the bike

mount area. That really lifted me.

If the day was good I thought a 5:20 bike split might be manageable. But I was willing to

sacrifice this target if the effort was getting harder i.e. raised heart rate. I was using the

road wheels on the Blue Triad SP, I haven’t acquired fancy zipps 404 or 808’s but

already I’ve been offered a pair for next time!

The first few km were slow enough through the narrow streets of Calella. The route of

2.5 laps took us SE along the coast towards Barcelona. The first 10k and last 10k of each

lap was where most climbing is done and even that wasn’t bad. It allowed you to get out

of the aero position and stretch the body. The rest of route is level enough. It was just the

breeze that might be of concern. There was a slight headwind on the way out and I

gradually eased into the long ride. I was happy with my position on the bike, it felt great

and the good distraction of overtaking loads on so many bikes names I never even heard

of. I suppose that is the benefit of been in the last wave really. On the lap 1 turn point I

kept watch for Mike and Fran but I spotted neither. Little did I know Fran was only a few

mins ahead of me at any time

The return on lap 1 (72k) felt great, HR was in low 130’s and avg speed at the end was

34.2kph. I just missed the gang at the turnaround, a pity but the ride was going well. I

went through 90k in 2hr 40. The headwind has increased on the 2

nd lap and with same

effort my speed had reduced to 31-32kph.

By end of the 2

nd lap I seen the Irish flag on the roundabout and let out a good loud roar.

Great, my spirits were sky high again. My avg speed had dropped to 33.7kph though.

So with about 35k to go I was now getting into run mode. I had been watchful and careful

of my nutrition and also taking sufficient water with my own electrolytes. But I only had

2 slashes on the bike. It had been sunny up to about 3.5hrs on the bike and temp around

24C.

The quads just started to feel the ride in the last 25k but I still felt great. I felt way better

than any of my long bikes in training. HR was rarely going over mid 140’s bpm but I did

push the hills a bit.

The final 3k into T2 was slow due to the narrow streets and I hit T2 in 5hr 20min. Bang

on target.

Nutrition on bike:

1 x ISO GEL at bike start

5 x Powerbar Ride each hr after first 30 mins

2 x Nutri grain

2 x High 5 Energy Xtreme in 1.5l water (x 2) in first hr

2.5 – 3l of water with High 5 Zero electrolytes with Caffeine

http://connect.garmin.com/activity/229620955

T2

– 4 mins approx

Now T2 took more than the 0:49 according to the results. You can take away at least 3

min from the recorded marathon time as the mat was positioned before entrance to the

transition tent instead of the exit.

I changed my top to a white and green singlet with orange strip, but forgot to apply more

Vaseline for the nipples. Yes they did bleed and it was noticeable into the race.

Run:

The watch showed 6:43 when I started the run. I was well confident of a sub 10 then,

even a sub 9:50 at a stretch. In truth the latter was my main goal. My target pace off the

bike was 4:20-4:25 / km. I hit the first km in 4:23 but then sped up un-intentionally. My

back was very stiff but I tried to focus on a steady even pace. I soon met Mike coming the

other way – about 7k ahead of me. He was turning over ok but didn’t look very happy. I

was looking out for Fran thinking he would be a good 10 mins ahead but a little before

the turn at 5.25km Fran was coming the other way. He looked better than Mike but not

overjoyed either. Pace avg to that point was 4:10/km HR low 150’s but nothing that

really concerned me, though I knew I had a long way to go.

I was soon along side Fran and we had a little chat. I was bursting for a slash and moved

on and relieved my self close to a bush shortly after. I forced myself to slow down further

on the return 5k. In the end the lap 1 went well.

The temperature was about 21C but I was cooling myself down with water and sponges

at each aid station. I had taken a gel at 7.5k, though perhaps I in retrospect this should

have taken that 30 mins earlier. By the 2

nd lap and 12.5km I decided to walk the aid

stations not because I had but to just as a preventive measure. Those km’s slowed to 4:30

pace.

Through the 14k mark and the watch said 1:01. Up to now the km’s passed by quickly

and with 1/3 into the race all was good.

I liked the 4 lap run set up. I would meet the lads twice on each lap. It was good to seen

familiar faces. As I neared towards the end of lap 2 things started to deteriorate. I

promised my self an extra minute walk at the aid station after half way. I dare not let the

family see me walking. And so I walked for that extra minute. I was beginning to weaken

and I tried to get some calories into me. And that did work. I would feel good soon after I

started running again as the next aid station 2.5km away was the next target.

I seen Mike now, he didn’t look good. I think I passed him soon after that didn’t register.

As Fran and I met each other we would try and give a high 5.

By 28k my watch read 2:04. Ok my last 1/3 of the race slowed a little. Only 14 k to go

and still well inside sub 10. Surely I could find the energy to keep going? Then I thought

I could manage a 1:06 to get inside a 3:10 marathon and still finish sub 9:55.

I don’t remember much until I recall Fran saying with 8 k to go “Enjoy this Joe,

remember enjoy this”. He was looking like a man possessed. Those words should have

spurred me on but almost had the opposite effect. I started to shut down. My left quad felt

heavy and sore.

At this point in the race I was searching for positive distractions: the km marker, the next

water station, the next group of cheering spectators, a good looking

señorita …. Anything

that would take my mind away from the worsening fatigue and give me motivation to

continue pushing towards the finish where my loved ones would be.

I hoped the marathon was short like almost every IM dot branded event. Even 600 or 700

m. But alas my calculation and the Garmin lap measurement told me it would unlikely

to be.

Then a medic bike pulled along side. He sees my blood spattered vest from my bloody

nipples, and with-drawn features “are you ok?” I signal ok and follow a cute foreign iron

lady. She was going nicely and with 5k to go and home word bound I was now there.

There was no question I would not finish, there never was. Soon after 40k I see my watch

passing 9:59 into 10:00. It was like something awoke inside me. All negative thoughts

were thrown away and replaced with a fierce determination to achieve my goal at my

next attempt of sub 10.

The last 2k was good. I couldn’t wait to enter the finish area for the 4

th and last time. In

the narrow last 400m I overtook many, I wanted to be strong I wanted a good photo on

my finish.

As I ran down the carpet and rounded the last corner, I give it loads, arms up smiles as

wide as ever. I heard the shouts of my mate’s better halves and then the loudest scream

from Sarah. Like a beacon I see her immediately and spot Nicole my little girl who is

waiting there on the finish straight. She had the Irish flag. I grab the flag, we run, she

stops (looses her sandal!) We get going again but we have been overtaken by a Spanish

dude who I’d overtaken a few seconds earlier. Nicole and I run the last 30 meters over

the finish line, pictures spoiled but memories clear as crystal forever.

I grab he, Nicole is in shock. I tell her something only a devoted Daddy would say.

Run Time, 3hr 25m 02.     Total Time, 10hr. 08m

After:

I’m told then by a steward then to drop her back into the crown. We run down I manage

to lift it to bro Shane , and I run back again over the finish again! I make my way to the

recovery area and I gladly jump into a barrel of cool water for my aching legs. While this

felt good initially when I get out I find myself worsening. My body temp has dropped and

I am shivering. I can’t find a medic blanket. The food available doesn’t appeal to me; all I

want is soup which I can’t locate. I grab something and a beer. Sit down but can’t

stomach either. Thankfully I meet Fran soon and then Mike. The girls seem way better

than me. Thankfully we meet Caz and Michelle and Caz helps to get warm me up. Fran

finds my gear, good mates.

Before I know it I‘m recovered. And back in a restaurant having a beer and replaying

over our day’s efforts.

http://connect.garmin.com/activity/229651484

What went wrong?

Well it was definitely not “unfit” as one stupid comment alluded to in a post.

I was certain I got my nutrition right on the bike. I have gone over the numbers and it

seems I miscalculated my planned intake on the bike. I failed to top it up the at run start

too. So a repeat of my failed sub 3 in Berlin 2008 when I just missed out on that too.

Final words:

A million thanks to Sarah who has put up with the more than occasional grumpy me, she

has been a fantastic support and a brilliant understanding.

My two kiddie winkers. Their welcome after a 5-6hr bike ride was always something that

I looked forward too after a long day in the saddle.

Next up:

So I’m pacing Dublin marathon for those brave sub 3ers. Then I’ll take 2 weeks off for

catch up with mates and family and friends. Get back and tick over till early Jan before

preparation for Boston marathon in April. All focus will then be on a Challenge ironman

in August either Copenhagen or Vichy where justification will be done

Done