Triathlon Europe

Afganistan to the Nokia Windsor Triathlon

March 2010 - The Beginning

     John's training environment in Afganistan

 
Before I start this blog I need to thank two people: Kieran for getting me involved in this sport and the many conversations we’ve shared and Fiona for everything you’ve done and the support you’ve given me. I couldn't have done it with out you.

It’s strange how one conversation can pretty much change everything about a person; I had no Idea of the training involved and the commitment you need to succeed. I’m not saying this is for everyone, for some people it comes naturally, for me I have to work my backside off to get there.

 March 18^th this year I sat nervously waiting to meet Fiona, I’d gone online and sent an email to Triathlon Europe. Not long after I had a reply and questionnaires to fill in. After a long flight back from work to the UK, I was somewhat tired.  I had very little Idea what I was letting myself in for. Sat in Costa over a Latte, Fi asked me what I wanted to achieve?

“Noika Windsor Triathlon” Olympic distance

With a time frame of around 12 weeks I knew I was going to be testing myself, not only because two out of three of the disciplines were alien to me but also because of the surroundings I work in…

Having explained where I work in the world and the facilities available to me, Fi just smiled “it’s achievable & it’ll be interesting to see how you get on”                     

March 19^th an email from Fi with the start of what was going to be a hard 12 weeks. I’ve never really swum front crawl, it’s an art along with the techniques that go with it. The funniest thing was the training sessions set for me were lengths not just 2 or 3 but double figures. “Was this really achievable”??

I had three weeks off before I returned to work and knew I’d have to have a solid foundation from which to work from.

Swimming

   
 
 

I enjoy running, enjoy speed sessions, hill sessions and long runs but never in my life have I found myself gasping for air like I had experienced whilst swim training. Bi Lateral breathing, I was struggling to stay afloat breathing on one, side never mind alternate sides.

Three weeks later and life started to become a little easier. Or so I thought…

The bike

  The gym in Kabul, Afganistan
  
 
 

 I didn’t have a clue; the only bike I had ever owned was a mountain bike in my teens.

The first week or so my training for the bike was done in the gym, hard sessions followed by harder sessions followed by long sessions and then the nightmare began; “Brick sessions”. The hardest thing I have ever done bar none.

The Run

 What’s not to love about running, the sessions are hard they always are but out of the three I would choose this 7 days a week and twice on Sundays.

 The second week in, I knew I had to get a bike. Down to the local dealer and low and behold, hanging from the ceiling was a Triathlon bike (or TT bike as I know it now). I knew very little about what I was looking for but the gentlemen assured me it was a good bike to start out on. Granted he also told me it was a mistake getting it in the shop but offered me 15% discount to take it away there and then.

Bike, shoes and helmet purchased and things were looking good.

For those first three weeks my body didn’t know what had hit it, aches and pains that I never knew existed came to haunt me.

Stretching, Fi assured me would help. Incorporated from the start I had chosen to stray away from this on occasion to my own suffering and to this day I haven’t missed one stretching session since.

Training became a little difficult after returning to work, not for the lack of equipment (Gym bike & treadmill) but for the lack of a swimming pool. The problem was, I work and live in Kabul, Afghanistan for the best part of 9 months of the year.

After a week or so I managed to get around this problem and training resumed at full throttle. Question after Question I threw at Fi and time after time she was always there to give me the answers. Regular chats on Skype and emails back and forth really helped me out no end.

Weeks were flying by and training was going great, strength conditioning sessions, Bike & run sessions, swimming every couple of days, things were really starting to come together and the weight was dropping off me. I started out at the beginning of all of this at 82 kg, come race day I would be down to 71.5 kg and felt great.

 09^th June 2010, 4 days before race day. The flight over from work back to the UK wasn’t too bad. Nerves were building but I felt in really great shape. All I had to do now was buy a wetsuit.I’d read several magazines that were telling me a wetsuit had to be bought and worn several times before you actually compete.

For me, the only difference was, it kept me buoyant and that was a great confidence booster. I could ditch the armbands…

 12^th June 2010, registration day. What an experience. My first insight into what this event was all about. Bikes I had only seen in magazines were everywhere but what really amazed me was the atmosphere and how friendly people were.

Pre race chat with Fi in the evening and I was good to go. “ Just enjoy it” were the last words she used and she wasn’t wrong.

 13^th June 2010, Race Day.

Early mornings have never been a problem, light breakfast and into the car to head over to Windsor. I’ve never seen so many people around at 5 o’clock in the morning but they were everywhere and not just the triathlete’s but families too. I knew friends of Kieran’s said they were going to venture over and a couple of them I knew. My start time if I recall was 0635 hrs, Wetsuit on, bike prepped and running shoes good to go.In the water we went, pink swim cap and all. Quick brief by the events marshal and we were away. I’ve never done a river swim before and can honestly say I had no Idea what to expect. A frantic start, me at the back and I soon settled into a steady rhythm. Nothing fast or fancy, just get through this and that’s one down two to go.

Three things happened during the swim that I remember vividly, the first being the very first bridge you come to which I was assured was the turn around point, never again will I listen to someone (another competitor) who says with a smile that this is the turn around point. Realisation out of the way I carried on. The second thing was how daft I must have looked if a passer by on the riverbank had been looking over as I swam past with a big grin on my face thinking to myself” I’m swimming in the river Thames”.Thirdly, the lady at the end of the swim on the bank waving frantically at me and pointing the other way, yes I had overshot the exit point. A slight adjustment and I was out of the water and heading to T1.  
 

 Helmet, shades and the bike and I was off, exiting T1 I had a smooth mount onto the bike which was a godsend, the previous day before registration I’d spent about 20 minutes mounting and dismounting in the car park, short-lived by the fact that my shins couldn’t take the unbelievable pain that follows when you misjudge the pedals and they in turn proceed to spin at an unprecedented rate round and into your shins. Elastic bands are a godsend.

The bike was great, enjoyable by the scenery that surrounds Windsor. I had no Idea of the speed I was doing but I felt really comfortable on the bike, all I knew was I had to have something left in the tank for the run.

 

Coming back into T2, feet, feet, feet that’s all I kept thinking. That achieved and a safe dismount, the bike was racked. Because of the cold that day my feet were numb, trying to get my running shoes on proved to be somewhat of a challenge. Shoes on and I was exiting T2 for the start of the run and honestly I felt great. People were everywhere. Not that I had long to enjoy it, the small hill leading up along side the castle doesn’t look much but it takes its toll. Same speed up, same speed down and we’re away back onto the flat. A lap and a half in and the feeling starts to return to my feet but something isn’t right, nothing painful but something is in my shoe. Turns out the Gu energy gel I was looking for is in my running shoe. The three loops that followed were by far the most enjoyable. I remember seeing Fi and smiling, not just because she had come out to support me and other triathletes that she trains but because she had taken me from being average at one discipline to good at three.

I never had a finish time in mind for the whole twelve weeks of training, from start to finish it had all been about completing it.

I crossed the line in 2Hrs 42Min and a few seconds, the best and hardest thing I have ever done. Shoe off and yes the Gu gel was still in tact.

Does it stop there? Not a chance. A week after Windsor I competed in the Croyde Aquathon; 1 km sea swim followed by 7.5 km run sub one hour.

 
 
 

A couple of days after that I went to see Fi for one on one training sessions covering all three disciplines and a spot of lunch, what next?

Well, HSBC at Eton in September and the big question I needed an answer to; did she think that the Long course in Abu Dhabi was too much to soon? 

3 k Swim, 200k Bike, 20 k Run

Fi smiled. '' Based on what you've done in just 12 weeks, it’s achievable”.

Onwards and upwards

Thank you for everything Fi...

     John's training environment in Afganistan

 
Before I start this blog I need to thank two people: Kieran for getting me involved in this sport and the many conversations we’ve shared and Fiona for everything you’ve done and the support you’ve given me. I couldn't have done it with out you.

It’s strange how one conversation can pretty much change everything about a person; I had no Idea of the training involved and the commitment you need to succeed. I’m not saying this is for everyone, for some people it comes naturally, for me I have to work my backside off to get there.

 March 18^th this year I sat nervously waiting to meet Fiona, I’d gone online and sent an email to Triathlon Europe. Not long after I had a reply and questionnaires to fill in. After a long flight back from work to the UK, I was somewhat tired.  I had very little Idea what I was letting myself in for. Sat in Costa over a Latte, Fi asked me what I wanted to achieve?

“Noika Windsor Triathlon” Olympic distance

With a time frame of around 12 weeks I knew I was going to be testing myself, not only because two out of three of the disciplines were alien to me but also because of the surroundings I work in…

Having explained where I work in the world and the facilities available to me, Fi just smiled “it’s achievable & it’ll be interesting to see how you get on”                     

March 19^th an email from Fi with the start of what was going to be a hard 12 weeks. I’ve never really swum front crawl, it’s an art along with the techniques that go with it. The funniest thing was the training sessions set for me were lengths not just 2 or 3 but double figures. “Was this really achievable”??

I had three weeks off before I returned to work and knew I’d have to have a solid foundation from which to work from.

Swimming

   
 
 

I enjoy running, enjoy speed sessions, hill sessions and long runs but never in my life have I found myself gasping for air like I had experienced whilst swim training. Bi Lateral breathing, I was struggling to stay afloat breathing on one, side never mind alternate sides.

Three weeks later and life started to become a little easier. Or so I thought…

The bike

  The gym in Kabul, Afganistan
  
 
 

 I didn’t have a clue; the only bike I had ever owned was a mountain bike in my teens.

The first week or so my training for the bike was done in the gym, hard sessions followed by harder sessions followed by long sessions and then the nightmare began; “Brick sessions”. The hardest thing I have ever done bar none.

The Run

 What’s not to love about running, the sessions are hard they always are but out of the three I would choose this 7 days a week and twice on Sundays.

 The second week in, I knew I had to get a bike. Down to the local dealer and low and behold, hanging from the ceiling was a Triathlon bike (or TT bike as I know it now). I knew very little about what I was looking for but the gentlemen assured me it was a good bike to start out on. Granted he also told me it was a mistake getting it in the shop but offered me 15% discount to take it away there and then.

Bike, shoes and helmet purchased and things were looking good.

For those first three weeks my body didn’t know what had hit it, aches and pains that I never knew existed came to haunt me.

Stretching, Fi assured me would help. Incorporated from the start I had chosen to stray away from this on occasion to my own suffering and to this day I haven’t missed one stretching session since.

Training became a little difficult after returning to work, not for the lack of equipment (Gym bike & treadmill) but for the lack of a swimming pool. The problem was, I work and live in Kabul, Afghanistan for the best part of 9 months of the year.

After a week or so I managed to get around this problem and training resumed at full throttle. Question after Question I threw at Fi and time after time she was always there to give me the answers. Regular chats on Skype and emails back and forth really helped me out no end.

Weeks were flying by and training was going great, strength conditioning sessions, Bike & run sessions, swimming every couple of days, things were really starting to come together and the weight was dropping off me. I started out at the beginning of all of this at 82 kg, come race day I would be down to 71.5 kg and felt great.

 09^th June 2010, 4 days before race day. The flight over from work back to the UK wasn’t too bad. Nerves were building but I felt in really great shape. All I had to do now was buy a wetsuit.I’d read several magazines that were telling me a wetsuit had to be bought and worn several times before you actually compete.

For me, the only difference was, it kept me buoyant and that was a great confidence booster. I could ditch the armbands…

 12^th June 2010, registration day. What an experience. My first insight into what this event was all about. Bikes I had only seen in magazines were everywhere but what really amazed me was the atmosphere and how friendly people were.

Pre race chat with Fi in the evening and I was good to go. “ Just enjoy it” were the last words she used and she wasn’t wrong.

 13^th June 2010, Race Day.

Early mornings have never been a problem, light breakfast and into the car to head over to Windsor. I’ve never seen so many people around at 5 o’clock in the morning but they were everywhere and not just the triathlete’s but families too. I knew friends of Kieran’s said they were going to venture over and a couple of them I knew. My start time if I recall was 0635 hrs, Wetsuit on, bike prepped and running shoes good to go.In the water we went, pink swim cap and all. Quick brief by the events marshal and we were away. I’ve never done a river swim before and can honestly say I had no Idea what to expect. A frantic start, me at the back and I soon settled into a steady rhythm. Nothing fast or fancy, just get through this and that’s one down two to go.

Three things happened during the swim that I remember vividly, the first being the very first bridge you come to which I was assured was the turn around point, never again will I listen to someone (another competitor) who says with a smile that this is the turn around point. Realisation out of the way I carried on. The second thing was how daft I must have looked if a passer by on the riverbank had been looking over as I swam past with a big grin on my face thinking to myself” I’m swimming in the river Thames”.Thirdly, the lady at the end of the swim on the bank waving frantically at me and pointing the other way, yes I had overshot the exit point. A slight adjustment and I was out of the water and heading to T1.  
 

 Helmet, shades and the bike and I was off, exiting T1 I had a smooth mount onto the bike which was a godsend, the previous day before registration I’d spent about 20 minutes mounting and dismounting in the car park, short-lived by the fact that my shins couldn’t take the unbelievable pain that follows when you misjudge the pedals and they in turn proceed to spin at an unprecedented rate round and into your shins. Elastic bands are a godsend.

The bike was great, enjoyable by the scenery that surrounds Windsor. I had no Idea of the speed I was doing but I felt really comfortable on the bike, all I knew was I had to have something left in the tank for the run.

 

Coming back into T2, feet, feet, feet that’s all I kept thinking. That achieved and a safe dismount, the bike was racked. Because of the cold that day my feet were numb, trying to get my running shoes on proved to be somewhat of a challenge. Shoes on and I was exiting T2 for the start of the run and honestly I felt great. People were everywhere. Not that I had long to enjoy it, the small hill leading up along side the castle doesn’t look much but it takes its toll. Same speed up, same speed down and we’re away back onto the flat. A lap and a half in and the feeling starts to return to my feet but something isn’t right, nothing painful but something is in my shoe. Turns out the Gu energy gel I was looking for is in my running shoe. The three loops that followed were by far the most enjoyable. I remember seeing Fi and smiling, not just because she had come out to support me and other triathletes that she trains but because she had taken me from being average at one discipline to good at three.

I never had a finish time in mind for the whole twelve weeks of training, from start to finish it had all been about completing it.

I crossed the line in 2Hrs 42Min and a few seconds, the best and hardest thing I have ever done. Shoe off and yes the Gu gel was still in tact.

Does it stop there? Not a chance. A week after Windsor I competed in the Croyde Aquathon; 1 km sea swim followed by 7.5 km run sub one hour.

 
 
 

A couple of days after that I went to see Fi for one on one training sessions covering all three disciplines and a spot of lunch, what next?

Well, HSBC at Eton in September and the big question I needed an answer to; did she think that the Long course in Abu Dhabi was too much to soon? 

3 k Swim, 200k Bike, 20 k Run

Fi smiled. '' Based on what you've done in just 12 weeks, it’s achievable”.

Onwards and upwards

Thank you for everything Fi...

All the gear... no idea?

I was very close to parting with a fair amount of money for the new Planet X TT frame back in early June this year… then I wondered if my times would improve more if I spent the money on a coach for a year.  It turns out I didn’t need a year… even in sprint distance races I have already improved by a couple of minutes just in the last 5 weeks.

This is my 5th year racing triathlons (list of results).  I have always done some form of sport: at school it was football and swimming; at uni it was rowing; and after uni it was running and the gym before finally getting into triathlons.  Being reasonably fit and knowing how to swim, I had a very good start with a 2:15 in the London Tri at the end of my first season in 2006.  It must have been beginner’s luck as since then I have only managed to improve that time by 4 minutes – 1 minute on the bike and 3 on the run (and I spent a lot on bike kit!).  In pretty much every race I do now, there is no one ahead of me with a slower bike split.  If I could get my bike times on a par with my swim and run, I might get into the top 5 in my age group in the bigger races and could even have a chance at a prize in smaller races.  That would be a nice place to be… new bike or coach?

I approached Fiona in early June and asked her if she could sort out my bike performance.  I had just scraped a place in my Age Group for the ITU World Champs Sprint Tri in Budapest in Sept and I wanted to use that as a motivation.  Straightaway Fiona suggested that I reduce the amount of running in favour of some hard bike intervals and overall go for a better balance in training.  We then agreed a weekly schedule around work and my club sessions and set a target of the ITU race – 12 weeks to improve as much as possible. 

My approach to training before has been mainly running or cycling to work with longer sessions at the weekend and a weekly masters club swimming session.  Running always took precedence in training and I just tried to fit in as many hours as possible with no real structure.  The story for the last 3 years has been a small improvement during the season, as the volume picks up, then I get injured and have to rest up for a couple of months.

After just a few weeks of the new regular and balanced training routine, there has already been a noticeable step up in my speed.  I wanted to improve my bike splits but all three disciplines have got better (probably 30s off my 750m swim, 1min off 20k bike leg and 30s-1min off 5k run leg).  I even managed to win my first ever race last week – the SLSC Evening Aquathlon (only a small one but it still felt goooood!).  I was 1:45 slower when I did the same race a month earlier and I thought I was on my limit then.  That improvement has got to be down to the training.

…and no signs of an aches or pains or strains even as the training has started picking up.  So far, so good.  I hope the improvement continues until Sept.  Good job I didn’t choose the new bike frame. 

IM Austria... the finish line

10 days ago, 6 months of hard training came down to 12 hours and 21 (ish) minutes of adrenaline!

The build up of travelling over to Austria with fellow club mates and supporters was fun.  Carbo loading even funnier!  Our hotel had a special XXXL Ironman menu of food ;-)

In the days leading up to the race we took the opportunity to recce the swim course and the canal entrance... what a brilliant plan... the sun was up and sighting for the hotel as a landmark was smart ;-)  After the race briefing (we did wonder how we would escape all the penalty cards they kept threatening to give you....) I was a little more nervous!

Race day dawned and my alarm went off... I managed to eat cold porridge (the concept of warm milk was lost on the staff!), grabbed the remainder of my kit bags and got down to the start... I started with a fellow club mate, and, as the starter 'horn' went off  we had a quick good luck hug and  walked into the water. what a relaxed race start!

The lake was lovely to swim in and I found a few feet here and then to follow... until we reached the canal where carnage ensued... after relaxing and realising I would get a bit beaten up.. it was a matter of just swimming..

I exited in about 1hr 15... ran into T1,  found my bag, avoided naked men getting into the girly changing tent and was ready and out after a quick hug and good luck to one of my fellow club mates. 

The bike was fun. I had to reign myself in a bit when I realised I might have gone off a little fast getting into the second lap!  On one of the climbs the locals had a DJ and the roads were paved with chalk... I thought I was in theTDF for a moment ;-) .  In the middle of my second lap the thunder and lightening and getting soaked wasnt so much fun... I slowed a wee bit as I was a little wary of my carbon wheels and flashbacks to a couple of nasty accidents...... 

After just over 6 hours on the bike... I was into T2 and getting ready for the run.  Admittedly at this point I felt ok.  

The first hour was done and no problems.  Then my little body decided that it would shut my stomach down for a bit.  Lots of porta potty stops later and it left me feeling a bit dizzy.  I walked each aid station and sipped water.  I re-named the loop out by the lake the sahara.  It was so hot.  I carried on and glad of the sponges, watermelon and cheers from my wonderful boyfriend and our other support crew.

It was only when I realised in my daze of nauseousness that I had 4km to go. I was aware that I was over 12 hours and if I could just keep going I might make a respectable time.

I neared the final part and saw the finish arrow... this was it.  I was metres away from  the finish of my IM journey.  I was suddenly so excited!

I turned into the finish shute hand clapping the commentators, smiling and grinning like a cheshire cat and crossing the finish line with a crazed smile.

I wobbled over to Paul, hugged,  kissed him and  promptly cried.

I was finally an Ironman.

The rest..... is history.  

My crazed finishers photo and 2 drips later gave me an experience I wont forget in a hurry. 

One day, I'll get to feel the euphoria once more.... for now,  I'm just going to milk it ;-)

IM Austria... 2 days: 20 hrs: 20 mins

This is the last blog before the race and boy and I'm like a little coiled spring!

One minute am really lethargic, the next, full of energy!  This tapering is a confusing game ;-)

6 months of hard work with Coach Fi.... and its almost race day!

I've packed (and re-packed), bike is in her box, nutrition and kit safely tucked away in the suitcase.

Yep. I'm ready.

Can do no more but arrive, re-build the bike, unpack... sleep.  Eat and drink (lots).

 You plan and prepare everything down to the last detail, wondering whats going to happen on the day.  People ask how you feel.  Nervous, excited, looking forward to enjoying the best day of your life so far. 

Am just going to enjoy the atmosphere, the company of my fellow Tri-Force athletes, my friends (and my IM widow boyfriend!) and make it to the start line with several hundred athletes.... 

with one huge goal in mind....

....finish.... 

;-)

Dear Fiona.

I remember meeting my first Ironman in 2002. This was before I started running and long before I contemplated entering the world of triathlon. He was my hero; nothing could be more difficult than an Ironman.

And now, a little over a year since my first swim and ride and exactly one one year since my first triathlon, I am an Ironman. I owe this all to you, Coach. It was a fantastic experience, from start to finish.

Swim - 1:13:25

The start of the race and the highest concentration of athletes. All 2,500 of us, lined up on the famous pebble beach of Nice, waiting for the gun to go. The most memorable moment was aiding an octogenarian over the pebbled beach and into the water. She was from Florida and this was her 20th Ironman. As a result, I started at the back of the group and had a pretty rough ride throughout, the peak being when a swimmer kicked sea water into my mouth (and consequently causing me to throw up). Regardless, it was wonderful being out in the open and no matter what anyone says, the most exciting part of these races is the start. Your heart is beating, your nerves are high and the adrenaline is pumping. Bliss.

Transition 1 - 8:52

"WTF, were you putting on make-up!?". Yep, that's you Fi, berating me for taking so long during T1! The reality is I took a long shower to get the salt water off my body (to stop potential chaffing) and ate a bit seeing as I had the unfortunate incident during the swim.

Bike - 6:08:01

Loved every minute of it. Flying up the hills and feeling stronger than ever given the miles from the Alps and the trip you arranged to go to Nice and scope the course. Thank you. This was my weakest discipline and I have come so far.

Transition 2 - 6:06

Better, lots of sun tan lotion and onto the run, my favourite part.

Run - 3:42:45

A tough challenge but I stayed full of energy, this was the moment I has been waiting for all along, the carrot dangling at the end of the stick. My beloved run, finally! Unfortunately, school boy error running through a shower and getting my shoes soaked, which was awfully painful towards the end, but a stop in the medical tent sorted it out.

11:19:09 - I am an Ironman.

The finish line was in sight, and I sprinted, a new burst of energy. Tarek, you are an Ironman, you've done it. Thank you, Coach. I can't wait for my next challenge.

9:47 at Ironman Austria

Here's Ed's post-race report, following his first Ironman in Austria....

After the months of training, the final few days before the Austrian ironman just flew by.. The usual pre race
scares were of course present, with the dustcap of my wheels breaking the day
before and forgetting my run/bike bags at the hotel on the way to
registration...

The pre race briefing also caused concern when we were told the temperature
would probably top 35 degrees and that the race would not be one for setting
personal bests (I was forced to disagree as it was my first ever Ironman!!).

Race day- after the pre race nerves passed and the gun went for the start, I
soon found a pair of feet to follow round the 3.8k of the swim..  I have the guy
swimming next to me 100m to prove he was trustworthy and swimming in a straight
line, then dropped back and followed him for the rest of the swim.  I became
very possessive of his feet when passing other swimmers and made sure not to get
dropped.  As a result, the swim went quite smoothly until entering the infamous
canal.  The last 800m of the swim is a canal where everyone is compacted into a
3m wide canal.  It all got a bit physical, but I emerged unscathed in 1:01.

The first lap of the two loop bike course was fairly un-eventful.  The support
was amazing around the course with many people just sitting out to watch the
countless £5,000+ bikes whizz by.  The second bike lap was where things began to
get strange.  The temperature went from 35 degrees to heavy rain and my mind
when from relative clarity to a halucigenic mess.  The heaviness of the rain was
also not helpful on occasions and forced me to close alternate eyes while
cycling downhill on the tri-bars at 55+kmh.  The cycle finished after 5:14 of
pain.

After a fairly weak cycle I headed out to my favourite part of the race.. the
run.  While I was impressed by the support the whole way round the cycle, I was
staggered by how good the support on the run was.  The aid stations every
two kilometres were supplemented by most of the local children who seemed to
have set their own aid stations up.  These comprised of a bucket of water and 10
or so sponged.  One of the children would hand you a sponge while the others
headed off down the road to collect used sponges.  There were people every few
meters the whole way down the two lap run course and it felt like everyone was
cheering you on.  Despite the pain, I don't think I've every had such an
enjoyable run.

As the end approached, I put on a final sprint down the finishing chute only to
cramp up just across the line... as a result, my official finisher photo has me
looking distinctly unhappy and in alot of pain.  Oh well, theres always next
year.

I finished exhausted in 9:47