Project IMMY 2016 Review

I celebrated as soon as I realized I got this. My motivation to keep running was to go for a sub 5 marathon. I did that and it was my marathon PB. I left everything out there and finished knowing I pushed as hard as I could. The downside was that I almost collapsed near the end. So 7 years of dreaming to cross the IM finish line only to have a picture of me almost falling down at the finishing arc. LOL.

A photo posted by Hafdzuan (@hafdzuan) on Nov 17, 2016 at 1:35am PST

It's all done and now it's time to look back and review what was done. Apart from training, blogging/recording about the whole thing was part of the project. Previously, I only log training miles and training observations. It's a simple excel file and I didn't bother to publish it on the web. But I always wanted to know whether my thoughts changed/would change while undergoing this whole project and the blog was a good platform for that. Therefore, I decided to commit writing on training progress and see how that developed. I can't believe I've reached the end. I'm my own critic so what was written mostly came straight from my head and influenced a bit by other literature.

For the recording/writing part of the project, I usually start with metric logging, track progress, observations and finally my thoughts on training and how I felt. Here goes.

1) All data were recorded using the 920XT. Lost workout data are estimated conservatively due to Garmin error (mostly sync error) or human error (basically me screwing up my garmin - not pushing button etc..).

Training Days: 127 days (roughly 5 months/17 weeks)

Overall Completion Rate: 85.2%

Total Distance Covered: 2608.4km

*swim/bike/run/brick only

Swim Distance: 86 km

Bike Distance: 2039.4 km

Run Distance: 483 km

Total Training Duration:235h 55m

*swim/bike/spin bike/run/brick/supplementary training

Swim Duration:38h 04m

Bike Duration:121h 10m

Run Duration:53h 13m

Supplementary training duration:23h 26m

*Core/Stability/Stairs/Stretch

Total Elevation Gained:19842m

2) Swim 

Swim KPI:136.312 km

Swim Actual:86km (63.1%)

Swim progress was measured using distance.

The first half of training was ok since volume was manageable with the 1 hour I have during lunch. There's no way I could swim close to 6km in a single session so I had to break it apart. I didn't swim on weekends or any other time to make up the volume though. Apart from that, I wasn't swimming consistently enough nearing race day. I was done with swim training as soon as I felt I did enough to finish the swim. I do get in the pool but didn't perform any specific workouts. In hindsight, maybe I could do more but limitations meant this was probably as good as it gets.

On race day, I didn't push it during the swim. More like I "couldn't", especially without elevating my heart rate. The comfortable effort on race day coupled with the inconsistent swim training fairly reflected my swim time and pace. Sighted a lot and also got some rough treatment from other swimmers through out. Fitness wise, the training helped to finish the 3.8km swim. But due to time constraint, technique was compromised. So all in all, fair.

Swim Time: 1:30:03

Swim Pace: 2:19/100m

3) Bike 

Bike KPI:125h37m

Bike Actual:12h10m (96.5%)

Bike progress were measured using time.

The completion rate is a bit misleading as in the early part of training I conciously deviate from was prescribed in the training plan. I knew some of the routes I chose would be long and hard compared to what I was suppose to do. So the long rides was really slow and long. That sort of made up most of the (junk) overall times. So in short, bike volume/time didn't slowly progressed. It was haphazard, fluctatuating and to be honest, I just wanted to sort of achieve the overall KPI. I sometime went double than what was scheduled and few weeks after went below the target.

A steady progression would've probably serve me better on race day. I struggled after 130km and on the hills because I probably didn't have enough base. So I was slower than expected. I expected like at least a 27 km/h average ride. But my expectation was based on a 150km single bike ride so, a bit naive there. For the bike, I really feel I didn't train enough or wisely enough eventhough training was close to 100%. The spikes in training meant I didn't get the full benefit from training. Could've done better.

Bike Time:6:53:43

Bike Pace:26.14km/h

4) Run 

Run KPI:57h15m

Run Actual:53h13m (93%)

Run progress were measured using time.

Out of the 3 discipline, run training increased progressively. The only issue was maybe intensity. Some easy and tempo runs were too hard, a typical beginner problem. Didn't do much long run and when I did knees/tendons were hurting. That was the reason why it's more conservative to run according to the training plan. But when feeling good, I probably went too hard on some sessions.

Also felt like I peaked too early. During race day, no issue aerobically just that couldn't hold faster pace because of muscular fatigue. But running after a bike and run was never going to be easy, and I did PBed the marathon, so overall, quite pleased with the run.

Run Time:4:55:48

Run Pace: 7 min/km

5) Brick was done every week to build confidence and also cramp proof the quads. The brick also revealed realistic run paces which guided the effort on race day.

6) Suplementary training was the biggest change made in this training programme. Without it, all of the above probably wouldn't be achieved because of injury or simply getting tired too early. Strength/stair training helps form. Never went a week without strength training.

7) Races that I was really pleased was the MPKJ marathon. PBed my half marathon and ran pretty well. Progressed into a faster pace and manage to maintain a fairly quick pace till the end. That week I was at my peak (highest VO2max score) as told by Garmin. On race day my VO2max score dropped 3 points. The other race that had helped a lot was the Mantin Hill 2 Hill Challenge where the distance and elevation provided a much needed confidence to validate that the training somewhat works.

8) Nutrition during training was not good at all. This left a lot to be desired. Bad eating habits was probably the main factor to tiredness pre/post workouts. But fueling on race day was ok. No stomach issue.

9) Mistakes in training:

• Started at week 7. Skipped 6 weeks of base training and I really feel this was the major mistake made. Should've started at week 1 and forget about speed. 
• Too many spikes in training and not training in the right intensity zones. 
• Not working much on technique for the swim.
• Strength training was focused on the core and less on legs.

10) Improvements:

• Do base training with a steady progression and in the right intensity zones.
• Strength session in the early period of training.
• Focus on technique pre-swim base training.
• Focus on speed only when the body can handle the strain.

That's it for Ironman training. Eventhough I knew these typical beginner mistakes beforehand, I only realized how hard it was to overcome them in actual training. It feels like I've succumbed to these pitfalls because I was not patient enough to let things flow. I pushed it because of time constraints. The paces/times in races and training was a direct result of training. It's a great feeling to finally validate the notion I had about training. One thing for sure is that you can't force them. You HAVE to do the time.

Feeling Notes Project IMMY2016

Certainty

1) A big day is usually reserved for life altering events. A wedding for example, a birth of a child, your graduation, the time you were accepted for your first job etc. To me, the Ironman certainly deserved to be ranked up there. Some events are "expected" as we get older; for example, getting married, having kids, getting a job etc. These are the path in life that we automatically adhere to and they're important nonetheless. However, for the Ironman, it wasn't the cultural norm or something that people would do to conform to society. You don't fulfill society or your family expectations by doing an Ironman. It's a voluntary choice which for me, was made 7 years ago when I read those powerful words displayed on the Ironman website. "You will do this".

2) I had to skip IMMY 2010 because I didn't have time to train since I was away for a 6 months course. IMMY came back in 2014 but I was getting ready to leave for the UK. Missed 2015 because I just got back from the UK. So 2016 was it. My first Ironman. As luck has it, 2016 would be the final installment of Ironman Langkawi. It took me 7 years to finally cross that finish line and seems like it was my first and last (for Langkawi at least).

3) To be honest, the reason for me to attempt the Ironman was superficial. I wanted the title. I wanted to do something that was near difficult but doable and niche. Something that require effort and will show in the end. I wanted to belong with the selected few who'd done it. That was the appeal. I'm convinced that finishing the damn thing was hard and if I did it, I can rank myself above the average joes. I soon realize the Ironman/training was my way of compensating other under achievements in my life.

Illusion of certainty

4) You always hear stuff like if you exercise, you are literally lapping everyone else on the couch? But that doesn't seem to do it for me. It's a bit convenient to use that as an excuse to just show up and barely finish the Ironman. That wasn't what triathlon or the Ironman was suppose to be like. Not to me anyway. I wanted it to appear like how it was when I first learned about it 7 years ago. Brutal, and you HAVE to work hard to even finish it. Being a triathlete was not enough. My logic was all Ironman are triathletes but not all triathletes are Ironman. So once and for all, I just had to do the Ironman to validate that triathlete or triathlon are tough. That if I do the Ironman, which is the longest of all triathlon distance I've ever attempted,  will unlock triathlon and reveal to me the true nature of the sport. It will unlock what it means to be a triathlete. I want to experience the hurt not only in races but also training. It has to mean something more than just a race. I have to feel like I earned it.

5) I felt like I can finish the Ironman if I trained some, so I just had to put that feeling to test. I never DNFed my races no matter how hard things get. Partly because there wasn't any real issues for me to finish a race. And that was how i approached races. To simply finish. So, I think as time goes by, I sort of celebrated mediocrity. Between 2010 to 2014 I just kept finishing races without any specific objectives. I felt like as long as I finish a triathlon I was entitled to that triathlete status. I didn't properly train. I didn't care about training at different paces let alone care about nutrition. Core training? Waste of time. A training plan usually means completing the distance as fast as possible. Period. A painful lesson learned during my maiden marathon and some other longer races that followed.

6) This self entitlement was probably strengthen by the fact that I'm probably the only guy in the office who swim, bike and run. I'm the only one who is crazy enough to ... . People marvel at my ability to endure. As a self proclaimed triathlete I was by default already in that "special" bracket (at least in my head). Naturally, my performance reached plateau and I did not improve. I did not get injured but also didn't get any faster. I was stagnant. I wasn't doing the Ironman. And more and more people are doing it, finishing it, with less training than I thought people should have. It is quickly starting to lose its appeal. It's getting more commercialized/mainstream. Was Ironman becoming the new marathon? 

Uncertainty

7) In 2016, I still held on to the idea that you have to train or you simply can't complete it. So I started paying attention to training by 4th quarter of 2015. I took part in the weekly 5k park run while in the UK and I wanted to run a sub 20 min 5k thinking that it'll help the run leg of the Ironman. So I started to train specifically for that. My PB for a 5k was 21:43 and that was the best it got. My running didn't improve much and I feel like I could do better had I trained more. The real reason was probably had to do with my haphazard way of training. Once back in Malaysia, I again revisit the Ironman idea. Ironman was on top of my to do list for 2016 and I was already curious about structured training. Especially how the pros did it. I read about Macca, Crowie, Jan Frodeno, Lance Armstrong, Kurt Cobain, The Tarahumara (Born to Run), Killian Jornet, Scott Jurek etc. and I realized that these people, who were masters of their craft, didn't care about titles and winning. They do it because they love to push themselves and explore what they are capable of. They strive for improvement. There's something pure about their approach. They are passionate. They are so fixiated on the process and the end didn't matter as long as they've put every last effort in the process. Basically they train to be a better version of themselves and to continue to improve and explore their limits. They race of course, to win. But they don't always train to win. They train to improve and go beyond their limits.

8) So convinced by the pros and largely by the large amount of funds committed for Ironman Langkawi in 2016, I wanted to do it right. I wanted to not to only finish but at the same time explore my limits. I wanted to learn about the process, approach the damn thing with sort of a pro mindset. Determination, commitment, desire etc. An array of motivation quotes can be used to sum up how I feel during the early stages of my Ironman training. Training. That to me was how the Ironman is going to be earned. 

Reality

9) It was harder than I tought as chronicled in my training posts. I realized that it takes a lot to reach to a competetive level in Ironman. A LOT. What I did in 2016 leading up to IMMY 2016 seems like nothing compared to the pros or even competetive age groupers. The amount of training is just crazy. And near the end, I slacked off a bit. These people spent a lifetime getting better. They've done their time and they are reaping the rewards of being patient and disciplined. 

10) More often than not, I sort of use it to feed social media. Sometimes, I feel like I was milking it (conciously or unconciously) when I announce I do triathlons. I was definitely not puking by the tracks, or going on epic bike rides or swim 3-4 hours a day. It's far from those youtube videos where people talk about sacrifices and run towards the sunset shirtless etc (Jan Frodeno btw.). I was merely a finisher and I had fun doing it. I walked the runs. I barely made the swim. And to be honest, the bike was painful. I also imagined that I was going to be hurting so bad that I would barely made it. It wasn't like that. I finished and it was satisfying. Primarily because I trained for it. 

11)  Let's not get started on the cost and time spent to just finish this race, which in hindsight seems a bit absurd. To be fair though, even though triathlon is resource consuming and sometime suck the joy out of your life, most of the times I enjoyed training. I like the tranquility of long ride and runs. I like doing flip turns because its cool. I like the fact that I can swim freestyle. Training is just fun and probably the main reason why I continued doing it. Racing was fun too. I mean, that's the only thing that justifies all the training and investments made. So Ironman was probably an excuse. Maybe even without Ironman I would venture and do this things purely because I need a challenge, something to overcome.

12) So, a sense of realization about being a triathlete/Ironman was also a result of this Ironman project. Ironman didn't feel like THE Ironman I envisaged. It's just another sport that was fun, challenging and most importantly revealing. I thought training would elevate me as a triathlete but instead it showed who I was and who I wasn't.

The only certainty is uncertainty and that is the reality

13) That's why Ironman to me, is a life altering event. As far as sports is concerned, I can probably divide it into pre and post-Ironman where after Ironman, I felt like the trajectory of my life has changed. I realize that you can call yourself anything, a runner, a swimmer, a cyclist, a football player etc. But athlete? That term should be reserved for people who embodies discipline, long term commitment and awareness of their body and capabilities. Plus yearning to improve and to win.   

14) Making improvement and overcoming a challenge is always fun and desirable. But it is more rewarding and satisfying if its structured. In general, life or training or whatever it is we are trying to achieve is uncertain and to have a structured way of processing uncertainties is the key. Discovering oneself is made by venturing out of our comfort zone and making uncertainties a constant thing in life. That is endurance in an essence. The ability to stay in uncertainty.

15) Now and finally, I think, being called an Ironman is not that much of a big deal compared to being called a triathlete because being an athlete is not a one off thing. It's who you are inside and who I'm not. But going forward, I have to approach races, training etc. like an athlete mainly because I want to enjoy endurance sport for as long as possible. The aim is not to just finish but to re-live the uncertainties.

Ironman Langkawi 2016: Race Notes

Ironman Langkawi 2016: Athlete #331

1. Few days leading up to the race itself was quite tough. 2 weeks before the race, I wasn't even sure I would start the race. My grandfather was ill and my 3rd child due date was actually in the week of the Ironman. I am certain I can't travel considering the (then) current situation. My grandfather passed away on Thursday and my baby was born on Monday. I won't reveal much but let's just say emotionally/physiologically it made me think a lot about what I'm doing and about to do. So, the most anticipated race of my life and I just can't find the mojo. It was a hard week trying to pick myself up. I didn't train much and when I did, I didn't care about pace/intensity. All I actually did was showed up and just workout. It was taper week anyway. But as the saying goes, do your best, and let God do the rest. Alhamdullilah, I started and finished the race.

Approaching Malaysia's big island #immalaysia #immy2016 #ironmantri #ironmantriathlon

A photo posted by Hafdzuan (@hafdzuan) on Nov 9, 2016 at 4:46am PST

2. My race strategy was quite simple. The theme would be to stay comfortable and keep moving. On the swim I decided early that I would focus on going as straight as I can and maintain a comfortable rhythm. And don't get stung by jellyfish. On the bike, to stay comfortable and fuel on the first loop and try to gain some time on the descend on the second loop. And hope not to experience any puncture/mechanical. On the run, walk at every aid station and maintain a decent respectable pace (by my standard). And not bonk. I relied on my heart rate monitor to validate my effort and to ensure I stayed "comfortable".

Come this time tomorrow we'll be swimming in that fine sea. Wishing all participants good luck. Stay healthy, it's a long day tomorrow. 1 day to Ironman Langkawi 2016. #TadonamoTriathletes #Tadonamo #mymajorevents #MME #MMExIronmanLangkawi #DATR #GarminMalaysia #RudyProjectMalaysiaBrunei #Lucozadesport #EPLUS #N8 #ProMMR #IronmanLangkawi #100%Mental #immy2016 #immalaysia #ironmantriathlon

A photo posted by Hafdzuan (@hafdzuan) on Nov 10, 2016 at 3:57pm PST

3. So, race morning, I went into transition and pumped my tires. Helped a buddy of mine pumped his tyres. Chatted with other athletes on the beach and got some last minute tips about the swim course which proved to be really helpful. I warmed up a bit trying to get my shoulder loose and just get the feel of the water. The water wasn't cold as I expected it to be. I warmed up pretty good. When I finished warming up, I didn't remember waiting for too long. So wave starts as I went and try to get to the front as much as possible. Once in the water, I started doing my thing. It was really a comfortable swim. Was bitten by some sea bugs but it wasn't the first time, so I proceeded even though the spot was burning. Sighting was good. There were buoys and flags all over the swim course and kayaks as well. You could practically sight the buoys or anything on land. I think it's unlikely that you'd go way off course with the kayaks marshaling swimmers and everything. But it was a long swim. Very long. I didn't get tired but I got bored. It was long. Long, Long, Loooooooooooooooooooong.

For me, the race started the day I said I'd do this and that's about 7 years ago. Tomorrow I can finally conclude my 7 year obsession with Ironman Langkawi. Even until now, nothing is certain but that's the thing that makes it special. Everything will unravel tomorrow and hopefully all participants, especially first timers, can cross the line as Ironman. Swim 3.8 km, Bike 180 km, Run 42.2 km. Cherish for the rest of your life. Ironman Candidate #331 #TadonamoTriathletes #Tadonamo #mymajorevents #MME #MMExIronmanLangkawi #DATR #GarminMalaysia #RudyProjectMalaysiaBrunei #Lucozadesport #EPLUS #N8 #ProMMR #IronmanLangkawi #100%Mental #immy2016 #immalaysia #ironmantriathlon

A photo posted by Hafdzuan (@hafdzuan) on Nov 11, 2016 at 4:06am PST

4. On the last stretch heading back to the beach, I up the pace a bit because I just wanted to get out of the water and also the spectator factor (you always go faster when people are watching, don't know why). Walking into T1 I saw my dad and he was really cheerful. Not to mention other supporters/buddies who came to give their support. It was electric as I got into T1. I love T1 and I think the best part about doing a triathlon is T1. Once in T1, got my bag and put on everything. Most of the athletes were delighted to finish the swim and took their time. But there were others who charged out of T1. As for me, I just stayed comfortable. It's going to be a super long ride. Looooooooooooooooooooooooooong.

Fuel, Take it Easy, Comfortable. The guy behind me seems to be doing the same.

5. Got on my bike and quickly got some calories in and some water. I needed a sports drink and another bottle of water as I only brought one bottle of plain water with me. So I did that at the first aid station. The Datai climbs wasn't much of a surprise as I rode the route 2 days before the actual race. I knew once I got through Datai it will be more or less neutral elevation. I sort of got a sugar rush from my second gel and a banana and actually went a bit faster than I should. Once I reached the Kuah climbs things got real. I had to do the climb twice and I know It's going to be tough the second time around. And it was. I struggled on the Kuah climb. But for the rest of the ride I stayed comfortable. Too comfortable perhaps. There were kids on the side of the road cheering and asking for high fives. Or so I thought. Turned out, they just wanted empty bottles. The route was ok except for some awkward twist and turn which totally disrupts my rhythm (slow, but still). The ride was tougher than I anticipated as the climbs sucked a lot of energy out of me. But the main challenge on the bike was actually to remain focused, especially because I never rode that long. And I mean really looooooooooooooooooooooooooooooooooong.

Probably nearing the end of the ride judging by the absence of water bottle on the frame. I discarded them on the final 20 km.

6. I stopped only once at the aid station near special needs. Stopped, peed, ate something and even chatted with the volunteers who were Langkawi locals. They were really nice. They offered me lots of stuff like ice, bananas etc. I don't really need them but maybe out of courtesy (since they were so enthusiastic about helping you out) I accepted everything. So I spent a lot of time at that particular aid station. I planned to stop anyway. Knowing I still have like about 100km to go I moved on. This was when it got really comfortable. I was day dreaming. I kept a relatively high cadence and it felt like one of those training ride where you just wanted to get home and nothing else mattered. It was a long 2nd loop heading to T2. Loooooooooooooooooooooooooong.

Long training ride. 

7. It started to rain just as I got in MIEC (T2). The timing couldn't be more perfect. I was worried about my bike handling in the rain with the crazy descend on the bike course. But, I know the rain would help my run. It is proven in PD Tri where the same thing happened where just after completing the bike it started to rain. I ran a 10km PB that day and eventually PB'ed the race. So I was happy. And I wasn't the only one. T2 was buzzing. Smiles everywhere. I prayed and put on my stuff. And again, my entourage was there supporting me. My mum, dad and my son. So, it was a very good start to the run. I can usually gauge how good it would be on the start of the run and it seems promising. Since it was raining, I ran the first 2km faster than I should. Considering it was raining and cool, my effort was not off the charts like the usual run off the bike I did in training. However, I knew it was too early for any heroics. I still have a loooooooooooooooooooooooooooooooong way to go.

Thnks mum and dad for supporting, though they actually prefer I take on other hobbies. But I guess, being supportive is every parents job description.

A photo posted by Hafdzuan (@hafdzuan) on Nov 10, 2016 at 2:56am PST

8. The first order of business was to stabilize my heart rate. And soon enough, I settled to a more realistic pace and effort. I broke up the run into a 21-10-11 targets. The first target was to run a half marathon. So I ran as planned. The next target was a 10km. No biggie. And then, the rain stopped. I remember the last 3 km to get to 30km was really hard. But I was still running although I spent a lot of time at aid stations basically trying to ensure everything was taken care of before I set off running again. This was when I realize there was no point trying to keep up this low heart rate strategy. I was well below my aerobic zone with all that stopping. So the last 3km of the 30km, I conciously made sure my heart rate didn't get too low. So I ran. It was weird. I slowed down to stabilize/lower my heart rate for the 1st half of the run but for the 2nd half of the run I actually had to run to get it back up again. But it worked and probably prevented me from walking too much. So, as I got to the 30km mark, I was actually feeling quite ok. This was when, like in any other running races I did, a decision had to be made. Either to go for it or just run comfortable. At that time I know a 10km run to the finish will feel long. Really looooooooooooooooooooooooooooooooooooooooooooooong.

Gotta love the rain. Gotta love the pain.

9. A decision was made. I've been comfortable for far too long. Ironman was suppose to hurt and I was ready to hurt. I stopped looking at my Garmin and just ran, and spent little time at aid stations. My heart rate never got to threshold since my legs were starting to hurt, cramped etc and I had to slow down a bit at times. So I initiated the pain protocol. Ice all major muscle groups at the aid station, spray perskindol, eat some, drank exclusively 2 cups of coke and washed it down with water and go. I did cramped in between aid stations but stretching sort of made it went away. It was just run, run, run, move, move, move. Shut everything off. Run, move. It was a long run. Really loooooooooooooooooooooooooooooooooooong.

Made sure I press stop.

10. With about 5-6km left, I realized I could actually sub-5 this marathon. Seems plausible with the way I'm feeling and how my pain protocol managed to keep the cramps under control. That made me ran faster. I was going to do it. So the last 5km was about pushing as hard as I could. I know I could just blow up at any moment but stopping at every aid stations probably prevented a total blow out. It was starting to feel like those tempo runs except for the fact that my legs were numb with all that ice stuffed in my shorts. I knew I got the race in the bag but I had to keep going as a sub-5 marathon was at stake. The final few kms were long and painful. Painfully looooooooooooooooooooooooooooooooooooooooooooooooooong.

Bottled up emotions finally bursts!

11. It was quite dark and all I could see was silhouette of people going in both direction. Then someone called my name. It was my weekdays training buddy Piji. He was going the opposite direction when we came across each other. I responded but didn't stop because I was trying to sub 5 the marathon and everything. He turned around and I told him to run as fast as he could so I could pace him. He did plan to help me on the run but I never saw him until that moment. The exact moment when I felt like everything was about to fall apart. The moment where I was hanging by a thread. The moment that I will always remember for the rest of my life.

Couldn't think. It's all about getting that Sub 5 target.

 12. We were actually going on a 4:45/km pace and I thought it was a bit too fast but I thought, oh well, it was going to end soon anyway. So we ran, in the dark, guided by the dim lights on chennang road, with people shouting, urging me to keep going, clapping. About everyone we saw kept yelling to go even faster and it did felt like the fastest run I ever did during the entire marathon (Garmin showed it was). The last turn into Meritus, Piji yielded to make way for me to finish. I thanked him as he disappeared into the darkness. By this time, I heard music, I heard the announcer announcing someone as Ironman and I was pumped. Then the sight of the M dot carpet and people asking for high fives. I can't feel the lower part of my body but I was still moving forward. I took out my arms which had swung vigorously for the past 4 hours plus and gave everyone high fives and proceeded to clench my fist signalling I freaking got this. This 7 year journey was about to end soon. Somehow all that energy made me wanted to run even more until finally I heard "something, something ... YOU ARE AN IRONMAN"*. It was surreal. All my senses went haywire. Happy, ecstatic etc. I couldn't explain it.

We could buy our finishing photo from Fpix. Judging by this, thanks, but no thanks. LOL.

13. Looked down at my Garmin, press stopped and I did sub-5 the marathon. At the same time, my legs had enough and I almost buckled. I got my act together and hugged my dad. Got my medal, towels and a volunteer escorted and sort of briefed me about the post race facilities (ice batch, food etc.). I was half listening as I looked around and witness the joy of people finishing the race like I just did. They won. I won. We did it. It didn't quite sink in yet. My body was in survival mode so I could not really think or appreciate the magnitude of completing THE Ironman. I met a couple of friends, talked a bit and rushed to get my bike. My mum/dad/son hadn't eaten yet and I needed to get the bike before T2 closes since I got a 9 AM ferry to catch the next day. That was the longest race I had ever participated in. In terms of time and distance, it was really looooooooooooooooooooooooooooooooooooooooong!

14. I think I could finally sort of absorbed what had happened the night before on my way back to Kuala Perlis. I had somewhat rested and decided to get on the upper deck of the ferry as it started to move. The cool wind was blowing in my face as I sat on one of the benches. There were other athletes on board but most are just normal people. I really felt at peace. I have 1001 problems waiting for me, but that ferry ride back was not the time to think about them. It was one of those rare moment where everything was calm. No thought process whatsoever. I switched off. I was smiling the whole time as I watched the island of Langkawi moved away from me. I'm an Ironman. I then put my head on the bench and slept all the way to Kuala Perlis.

A dream was realized, and I wanted to dream again.


*My dad recalled that the announcer actually said "Mohd, you are an Ironman". People don't call me that but whatever. LOL.

That Was The Hardest, Mind Blowing, Quad Busting, Hamstring Tearing Race I've Ever Participated In. Lost for words. Time to rest. Thanks family and friends especially wifey @frh_hafd for your kind understanding and support. 13hr 36min 54sec (Garmin). #ironmantri #ironmantriathlon #TadonamoTriathletes #Tadonamo #mymajorevents #MME #MMExIronmanLangkawi #DATR #GarminMalaysia #RudyProjectMalaysiaBrunei #Lucozadesport #EPLUS #N8 #ProMMR #IronmanLangkawi #100%Mental

A photo posted by Hafdzuan (@hafdzuan) on Nov 12, 2016 at 6:25am PST

Week 24: The End Is The Beginning

Summary of Week 24

It's been an eventful last 2 weeks with the passing of my grandfather and the birth of my 3rd child. I'll probably remember this Ironman race for all the time it has taken away from me, the guilt, the helpless feeling and the unproductive 4+ months I have ever been in my entire life spent thinking about this race. Maybe that'll change, but for now, that's what the Ironman is. I guess it is quite similar to life. The sport is about hope as much as it is about despair. Lets get this race done and over with. 4 days left to Ironman Langkawi. #immy2016 #ironmantri #ironmantriathlon

A photo posted by Hafdzuan (@hafdzuan) on Nov 7, 2016 at 7:10pm PST

Training Goal: Taper
Personal Goal: Stay Healthy
Distance Covered:36.08km
Duration: 2h59m
Elevation Gain: 337m
Overall Training Completion Rate (Actual Vs Planned):
46.6%

Swim Time:
1h47m
Swim Distance:
4.6km

Bike Time:
1h12m
Bike Distance:
31.48km
Elevation Gain:
337m
*For indoor bike - time measurement only
**Including brick

Run Time:
0m
Run Distance:
0km
Elevation Gain:
0m


Time Spent Doing Strength/Core/Stability Exercises:
0h
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
0
Elevation Gain:
0
*Based on what was recorded

Unaccounted for
~ run drills
~ stair - descent

Training Notes for Week 24:

1) Went to Langkawi. Test route. Rest. Race.

Feeling Notes for Week 23:

1) The 1st day of my little girl's life on Monday 7/11/2016

Week 23: The End

Summary of Week 23

Training Goal: Taper
Personal Goal: Stay Healthy
Distance Covered:77.78km
Duration: 6h09m
Elevation Gain: 553m
Overall Training Completion Rate (Actual Vs Planned):
49.7%

Swim Time:
2h09m
Swim Distance:
4.6km

Bike Time:
1h56m
Bike Distance:
53.56km
Elevation Gain:
337m
*For indoor bike - time measurement only
**Including brick

Run Time:
1h53m
Run Distance:
19.62km
Elevation Gain:
147m
*Including brick

Time Spent Doing Strength/Core/Stability Exercises:
0h
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
11m12s
Elevation Gain:
128m
*Based on what was recorded

Unaccounted for
~ run drills
~ stair - descent

Training Notes for Week 23:

1) Taper starts. Life issues. Just showed up to get some workout in.

Feeling Notes for Week 23:

1) The passing of my grandfather.

Week 22: Out of our hands

Summary of Week 22

Having a team building course near Gunung Ledang. Really miss being out in the trails. The less in touch we are with man made things the more we discover ourselves.

A photo posted by Hafdzuan (@hafdzuan) on Oct 23, 2016 at 3:28am PDT

Training Goal: Best Effort in All Workouts
Personal Goal: Just get it done
Distance Covered:119.35km
Duration: 9h26m
Elevation Gain: 772m
Overall Training Completion Rate (Actual Vs Planned):
51%

Swim Time:
0h38m
Swim Distance:
1.7km

Bike Time:
4h22m
Bike Distance:
83km
Elevation Gain:
528m
*For indoor bike - time measurement only
**Including brick

Run Time:
3h36m
Run Distance:
34.65km
Elevation Gain:
154m
*Including brick

Time Spent Doing Strength/Core/Stability Exercises:
40h59m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
8m27s
Elevation Gain:
90m
*Based on what was recorded

Unaccounted for
~ run drills
~ stair - descent

Training Notes for Week 22:

1) 1 swim session and that was it.

2) Manage a quite intense tempo ride which was good. Push on the brick ride as well. Please with that ride.

3) Did all the prescribed runs. The tempo run wasn't that good since I overpushed it. The foundation run was done in the targetted HR zone. Some runs were done after the bike so pace was off from usual.

4) Brick run was ok. No cramps. I felt like crap but still could run/walk. Pretty slow but still moving. Don't know if that's a good thing or a bad thing.

Feeling Notes for Week 22:

1) This week's volume reduce a bit but not much. The swim volume was still high but I executed the opposite. The bikes and runs reduced maybe about 25% from last week so that's still a lot to do. But I was feeling tired and I was away for 2 days because of work. So I might as well just start tapering this week by resting more. I do what I can.

2) Lately, my grandfather was really ill and the baby is due soon. So had to cancel workouts and I just wanted to get this Ironman done. It's stressful to think that I might have to miss the Ironman due to uncertainties in life. So I am just basically doing what I can and just let everything unfold and make decisions then. I'm feeling helpless and not in control.

3) Taper for the next 2 weeks and we'll see whether I start the race. The feeling now? Just want to get this done and get on with life. I'll probably remember the Ironman for all the time it has taken away from me, the guilt, this helpless feeling and the unproductive 4+ months I have ever been in my entire life spent thinking about this race. Maybe that'll change, but for now, that's what the Ironman is.

4) 12 days til all this shit is hopefully over.

Week 21: Perspective

Summary of Week 21

Bike and a short run. Followed by sushi and gatorade. Bricknic (Brick + picnic) #ironmantri #ironmantraining #ironmantriathlon #immy2016

A photo posted by Hafdzuan (@hafdzuan) on Oct 19, 2016 at 3:04am PDT

Training Goal: Long Run
Personal Goal: Long Run / Ride
Distance Covered:km
Duration: hm
Elevation Gain: m
Overall Training Completion Rate (Actual Vs Planned):
69.8%

Swim Time:
58h50m
Swim Distance:
2.4km

Bike Time:
8h38m
Bike Distance:
201.16km
Elevation Gain:
818m
*For indoor bike - time measurement only
**Including brick

Run Time:
4h40m
Run Distance:
40.52km
Elevation Gain:
205m
*Including brick

Time Spent Doing Strength/Core/Stability Exercises:
46h31m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
13m17s
Elevation Gain:
122m
*Based on what was recorded

Unaccounted for
~ run drills
~ stair - descent

Training Notes for Week 21:

1) Swim training is officially over. From now until race day, I will just be in the water swimming as much as I can without any specific objective. I'm not expecting any improvement from swimming at this rate. I just hope I can at least hit the pool once a week and not lose the feel of the water.

2) Tempo bike was ok. Skipped the cool down. Long ride was quite ok. I was bonking at 100km. Stopped, had coke and a mars chocolate bar and suddenly had this adrenaline rush. Feeling fresh, I went on and maintained a pretty decent speed the last 30 km+. Helped by the fact that I was already late for a wedding.

3) Run was great. Had to run off the bike to save time. Ran quite hard and was feeling the effects on the long run session. The tempo run which was done the day after the long run also felt terrible.

4) Brick was ok. No cramps but running was sluggish perhaps due to the high volume this week.

Feeling Notes for Week 21:

1) This was suppose to be a big week. And i think I did quite ok considering life issues almost put a stop to a lot of the long workouts. However, for swim workouts, I am declaring that it's over. Work issues are also piling up as I try to get everything done before the baby is due and before Ironman.

2) To say I'm not dissapointed about missing workouts would be a lie. Looking at the charts/tables I kept to keep track of the swimming I've done, I can say that I am a bit dissapointed at the current state of my swim. But I tried to be consistent and show up whenever I can eventhough I know completing the prescribed distance would not be possible. This also applies to the run and bike as well. Overall, limited time and logistic issues significantly contribute to the way things are but I'm not going to let that bother me too much.

3) Some of it is also because time/distance kind of ramped up a bit in the last few weeks and I just can't posibly fit everything. I tried, but no. I was also dealing with other things in life. It's not the usual day to day stuff. Most of it are ad-hoc and I can't foresee some of this stuff coming my way.

4) With everything going on, I know it takes a lot to go my way before I can even get to Langkawi yet alone finish the Ironman. So I have to remind myself to do whatever possible to finish this whole thing because finshing the Ironman is what this whole thing is about. To get that closure I desperately need.

5) But the last few weeks also provided me some perspective. It's always good to be reminded that there are other things than the Ironman that is worth my effort.

6) 15 Days to Ironman Langkawi.

Week 20: Trade-off

Summary of Week 20

Depositing some run mileage @ MPKJ Half Marathon. 1h44m unofficial time. PR. Photo: Action Pix Asia FB #ironmantri #ironmantraining #immy2016 #ironmantriathlon #halfmarathon #running

A photo posted by Hafdzuan (@hafdzuan) on Oct 16, 2016 at 9:57pm PDT

Training Goal: Absorb training
Personal Goal: MPKJ Half Marathon
Distance Covered:130.63km
Duration: 14h12m
Elevation Gain: 890m
Overall Training Completion Rate (Actual Vs Planned):
103.4%

Swim Time:
2h40m
Swim Distance:
6km

Bike Time:
5h55m
Bike Distance:
88.7km
Elevation Gain:
587m
*For indoor bike - time measurement only
**Including brick

Run Time:
3h19m
Run Distance:
35.93km
Elevation Gain:
238m
*Including brick

Time Spent Doing Strength/Core/Stability Exercises:
2h10m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
7m1s
Elevation Gain:
65m
*Based on what was recorded

Unaccounted for
~ run drills
~ stair - descent

Training Notes for Week 20:

1) The week started well with me having some time to get in some swim done. Did all the prescribed workout. No improvement. Just focusing on rhythm.

2) Not much bike since its recovery week. Didn't do anything out of the ordinary. No long bike ride.

3) Run was great. Did few tempos to prepare for the half marathon on Sunday. More on that on race notes.

4) Brick was ok.

Feeling Notes for Week 20:

1) Was still feeling a bit fatigued. But this week I rested better and ate better. So as of now, feeling quite ok despite the hard half marathon effort on Sunday. I am not getting lazy judging by the wordcount for this week's training notes, just that my focus has shifted to racing the Ironman. So now it's basically just getting the training done. Not much to reflect about in terms of training.

I've been observing and I think its not that difficult to make a sub. Could save me lots of time and money. I only need to convince my wife its easy to make. #lazybutneedy #suboftheday #slimchance #hungryfella

A photo posted by Hafdzuan (@hafdzuan) on Oct 14, 2016 at 3:40am PDT

2) Got my bike serviced and also booked the ferry. As I shift my attention to getting to Langkawi, I also realized that this last few week is gonna be tough. The baby is due soon. Hopefully everything turns out fine.

3)  I was quite involved with family matters and missed some workouts. Lately, as I try to match my training comittment to life committment, I also discovered all the trade off I've made.  So missing workouts actually made me realize the things I've foregone. As race day draws closer I don't think the missed training days will matter much. I figure, it's better for me to have more rest at this point but at the same time try to do as much as I can when time permits. I am grateful for the life I have and training is currently still a significant part of that.

4) I'm not nervous about the race as I have other important things going on now and also after the Ironman. I'd probably just get it done and go back home. I'm actually looking forward to just finishing the race and go back to real life. Ironman training has taken a lot from me. But it also provided me with valuable insights about life and how to make training sustainable.

Race Notes for Week 20:

1) This was my last race before Ironman. The MPKJ Half Marathon was the race where I set a target to finish Sub-2 and also plan to push the effort a bit as always in races. The race plan was to be comfortably hard in the first 15km and go all out in the last 5km. The negative split or 2/3 negative split has been my go to strategy for races.

2) Preparation was not ideal. I arrived just in time. I was at the back of the pack but it was a long race and I needed to warm up anyway, something I learned the hard way at the Semenyih Eco Trail Run. I warmed up during the first 2 - 3km. There were some hills and I focused on keeping the effort steady. The same strategy I employed during the Mantin Hill 2 Hill Challenge except I didn't have to walk the hills this time. Got passed a lot but it didn't matter. Previous tune up races taught me to race my own race. So after the halfway mark I stepped it up. This time I was pacing a guy who matched the pace I could sustain. At one of the water station he stopped but I continued. I had 7km left but it was at that precise moment I decided to go full gas till the end of the race. I manage to did that with the downhill section facilitating the process. At that time my pace was faster then anticipated and I knew even if I jogged, I will sub-2ed this race.

3) Eventhough Sub-2 was imminent I still pushed on. I finally finished in 1h44m. Didn't get any placing card. I later learned that the winner was actually at least 30 minutes faster so it was quite naive of me to think that I can get anything from the race. A PB for me though, so that was nice. Hung around, met some people and waited for the award ceremony where a training buddy got in the top 10. Also used the time to observe normal people run as a reminder of how lucky I am to be doing what I'm doing and also some stretching.

4) To be honest I knew I can sub-2 this race since I've been hitting and maintaining race pace in training. I am also pretty much aware that a difference of 5bpm in heart rate can mean a lot in terms of energy exertion. So this race was just to validate my training and my thoughts on effort. I also used this opportunity to observe my aerobic limit and match that to a heart rate number as a guide for Ironman.

5) So a PB. But what was most rewarding was to see all the training paying off. And also got to observe how pushing my limit correspond to the way I feel. I will probably still need a heart rate monitor especially during the start of a race since that's when heart rate and effort/pace don't actually match. Other than that, this race also serve as a confidence builder for the Ironman marathon. I agree with Eric Orton (the coach for Chris McDougal author of born to run) that an athlete needs to know their body and I believe for this race, I was in control of everything my body was doing. I didn't care much about pace as I view pace as the outcome of the many outputs that I can control. There's still plenty to learn and discover as training continues.

6) As for the race, it was close to home, had timing chips and pretty decent water station. Nothing to complain about the course. So, overall it was a cool race. Will do it again since I don't have to get up super early to reach the venue.

7) Next week, I have to cancel the longest ride scheduled for this whole training plan. I do have a long run, a long brick and a long swim still in the pipeline before taper. Other than that, still a lot of tempo workout to be done but with reduced volume, so maybe I can see how fit I've gotten before Ironman. And for the baby, I hope everything will turn out fine.

8) 23 Days to Ironman Langkawi.

Week 19: Peculiar

Summary of Week 19

Celebrating the National Sports Day with a long ride @ IM Effort.  #ironmantri #ironmantraining #immy2016 #ironmantriathlon

A photo posted by Hafdzuan (@hafdzuan) on Oct 8, 2016 at 11:54pm PDT

Training Goal: Long ride @ IM effort
Personal Goal: Stay in the zone and complete as much workout as possible
Distance Covered:195.93km
Duration: 11h07m
Elevation Gain: 810m
Overall Training Completion Rate (Actual Vs Planned):
49%

Swim Time:
0h52m
Swim Distance:
2km

Bike Time:
7h57m
Bike Distance:
182km
Elevation Gain:
663m
*For indoor bike - time measurement only
**Including brick

Run Time:
1h21m
Run Distance:
11.9km
Elevation Gain:
51m
*Including brick (none this week)

Time Spent Doing Strength/Core/Stability Exercises:
0h47m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
8m48s
Elevation Gain:
96m
*Based on what was recorded

Unaccounted for
~ run drills
~ stair - descent

Training Notes for Week 19:

1) Had a meeting on Wednesday and thought about skipping the swim. However I felt like I had to do my swim some justice but the cumulative fatigue finally caught up to me that day as I got this massive headache and just felt so tired. So I was forced to take the whole day off. It was probably due anyway. By the end of the week, only one swim session was completed. Swim progress are getting worse and performance seems to follow the same downward trend.

2) Managed a tempo ride on Tuesday. Probably went a little too hard and didn't do enough in terms of nutrition. Paid for it the next day. The long ride on the other hand was suprisingly good. Maybe the lack of elevation or the weather (not too sunny) played a big part. Explored new routes too and I was in the aero position most of the time so that was good.

3) Did a recovery run on Monday. Planned to run on Wednesday but got headache so that's basically it for this week.

4) Had some family matters as well and only manage to brick on Saturday. Ran faster than I should and almost rolled my ankle. Other than that, it was ok.

Feeling Notes for Week 19:

1) I was down with a headache and I think dehydration and fatigue was the main factor. I didn't sleep well and did some pretty big workouts the past couple of weeks. I had to face the effect of all those deficit (neglected nutrition pre and post workout) in my training  that I've been accumulating. Training volume will peak around Week 21/22 and will be the biggest week yet so I better get my shit together.

2) Now, I shift my focus on getting to Langkawi (hopefully) smoothly. That means staying fit, getting my bike and also logistical matters sorted. Lately Pace/Speed is an aftertought in training as the IM simulation done couple of weeks ago provided the clearest sign of all that this shit is for real. So, I better stop dreaming about going sub-this or sub-that. Focus on getting the effort right and just let the training unfold.

3) I haven't panicked or have this anxiety attack yet so that's good. But I am feeling a bit worried about the peculiar Ironman specific things. For instance the whole transition and special needs bags. What to pack etc. I'll try to go as minimal as possible and go with the less is more concept. That way, I won't forget as many.

Plenty of specific instructions peculiar to Ironman events which normally leads to unnecessary worrying. #ironmantri #ironmantraining #ironmanmalaysia2016 #immy2016

A photo posted by Hafdzuan (@hafdzuan) on Oct 11, 2016 at 8:03pm PDT

4) I have come to terms with missing workouts. Some days, there are just no way around it. This week completion rate was the worst BUT I'm glad/grateful weeks like this don't come too often. A half marathon next and this time the plan is to go sub-2. The last time I set an output based target (placing/timing) I screwed up big time. Eventhough the target is sub-2 but I will try and translate that to effort (process based target) which if I can manage just at high aerobic/below threshold I can probably get that sub-2 pace (around 5:40/km). Doable but felt like I can still fuck it up.

5) It's no time to rest but I will listen to my body and if I have to take it a step down, I will. No point getting to the start line burnt out.

6) 30 days to Ironman Langkawi.

Week 18: Simulation

Summary of Week 18

Ironman Simulation brought to you by tadonamo triclub. Swim 2.2k Bike 110k Run 12k. Great job as always from the crew/volunteers @ tadonamo. #immy2016 #ironmantri #ironmantraining

A photo posted by Hafdzuan (@hafdzuan) on Oct 3, 2016 at 12:36am PDT

Training Goal: Race specific swim time trial
Personal Goal: Complete IM Simulation
Distance Covered:141.24km
Duration: 12h53m
Elevation Gain: 778m
Overall Training Completion Rate (Actual Vs Planned):
89.2%

Swim Time:
1h32m
Swim Distance:
4.26km

Bike Time:
6h31m
Bike Distance:
109.3km
Elevation Gain:
667m
*For indoor bike - time measurement only
**Including brick

Run Time:
3h6m
Run Distance:
27.95km
Elevation Gain:
84m
*Including brick (none this week)

Time Spent Doing Strength/Core/Stability Exercises:
1h43m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
3m18s
Elevation Gain:
27m
*Based on what was recorded

Unaccounted for
~ run drills
~ stair - descent

Training Notes for Week 18:

1) Missed two swim session because of work. Did a short swim on Friday and an open water swim on Sunday. Swim progress this week was terrible. Focus was keeping the feel of the water and improve muscle memory. For the OWS, sighting was ok and kept a steady effort throughout. Got kicked early on and had to weave through traffic. After a while got into the groove. Water was a bit choppy I had to conciously ensure effort was sustainable. I'm glad I had the opportunity to swim in the open water. Need to pick up swim training in week 19 onwards.

2) The bike session was done on the spin bike and at an easier pace since quads were still sore and hurting. The tempo ride was suppose to be done at a higher intensity but couldn't really push it. Still tired from last Sunday's effort.

Weekdays worrier, weekend warrior Mantin Hill 2 Hill Challenge Photo Credit: Run and Explore FB #trailrunning #dirtoverasphalt #trailrun

A photo posted by Hafdzuan (@hafdzuan) on Sep 27, 2016 at 1:51am PDT

3) Running only started on Friday with a tempo. Did an hour run on Saturday and had to skip a session because of my quads. It was just about getting the miles in.

4) The brick/IM Simulation was perfect to gauge pace, effort and also whether I'd be disciplined enough to stay in my target zones. On the bike I was in the right zone for about an hour or so before I decided to invest my energy to gain some time especially on the descent. It was windy, hot and the decision to push did come with a price. Data showed I actually slowed down eventhough heart rate was noticebly higher. Regardless of the extra effort put in, I was slowing down. And on the run I felt pretty crappy as well. I had a feeling it was going to happen as I felt like bonking towards the end of the ride. Got some calories in at the aid station before making my way out on the run. Couldn't really keep the heart down even by walking. By the end of the run I was just so tired and my legs didn't feel like running anymore. I was left wondering, how the hell am i going to complete a full marathon feeling like that. Lessons:
- Bike pacing is crucial. If I was to make a pacing mistake, let it be on the slow side;
- Nutrition. I didn't take any gel at all which probably contributed to the overall low energy level;
- No stomach issues. Took water and sports drink. Some salt and fruits. Ok;
- Didn't cramp but, legs were really, really heavy.
- Heart rate. Too high on the run for my liking.
So after looking at the data on the bike and run, I have a number that I'm gonna stick to and fine tune in the following weeks. It's going to be slow but that's the reality. Training pace and racing pace is going to be different and I have to accept it. It's all about managing effort from now on.

5) 2 Core session. No stairs this week. Quads couldn't take it.

Feeling Notes for Week 18:

1) My quads were hurting for days. It peaks on Tuesday. On Wednesday it was still hurting but I thought I could probably run on it. Plan to run but, felt really tired and sluggish. I slept and ended up skipping the Wednesday session. This was my initial concern when I started training. If I go overboard with training I'd be sore and also risk dropping my energy level. I would then have to miss subsequent training to recover.

2) Nutrition could well contribute to the slow recovery time. I didn't eat particularly well/healthy pre or post workout. I didn't stretch after the race which was a big mistake. So there were a lot of things that I was suppose to do but didn't and ended up paying for it.

3) There were times I was suprised with how I did in training. PRs and finishing near the front of races. It was all good. The IM simulation also provided suprises of its own. I know I was going to be slow but I was suprised at the huge gap in training vs simulation pace. There's a real possibility that I am going to be so slow on the run no matter what. I don't think I can get fitter with a month left so I have to ensure I stay in my target zone for future long rides because that will be the difference on the run. No negative split strategy etc. It's about managing effort and to finish within the cut off time. It's literally about surviving the swim bike run.

4) It was refreshing to also see other triathletes undertaking this journey to IM Langkawi. Some first timers and some had done it more than twice. Heard stories of DNF and also conditions on the island. It was like my first time climbing mount Kinabalu. I imagined how it'd be by the stories and pictures etc. I couldn't wait to get on top of it. Nothing comes close however, to the feeling of experiencing it yourself.

5) As far as personal life is concerned, it's going to be a tough month. I have to prioritize and accept that I'll miss training. Baby is coming along fine and I hope everything will turn out ok.

6) A final half marathon in Week 20. But for now, I have to ensure I get on the start line as fit as possible. I'm going to try and stay in the zone for future long ride and also observe nutritional needs.

7) 39 days to Ironman Langkawi.