first biggie coming up

This is what I wrote before the half - but didn't get around to posting before I went to the Half Ironman... If you are bored, a read while I write up the race report!

Another couple of weeks have flown past, and the first real test of the season is looming - the Tauranga half ironman. I am not sure what to expect or how I will go, which is a little unusual for me - I generally know where I am at - for better or worse! The last few weeks have certainly been a bit funny, and the indicators for my form have been sending very mixed messages. I guess I will know for sure in a few days anyway! 

The long rides and the longer runs are definitely getting better. I feel better and far more controlled during the sessions, and much better after (ie not devastated!). However, I do think the longer rides are knocking me around a little more than I feel they are. I do feel OK the day after, but I have been quite flat on the Tuesday after, and the bike intervals on Tuesdays have been a fair bit down on where they should be - at least where I think they should be! On the other side the run intervals have been getting progressively better. Last week was 7x1km, and they were the fastest and felt the most controlled so far (for over a year at least). That is definitely a positive. They are still a very long way from my best (over 40 seconds per km!), but improvement is good thing! It does not feel that long ago when I did a set of 1 km reps and realized that I had run a marathon in an Ironman at a faster pace than I was doing my 1km reps at! 
I also had a crack at a 90km TT a couple of weeks ago (on the trainer). I deliberately started a little conservatively, which ended up being about the right pace. I also deliberately sat up from on the aerobars regularly to stretch out a little - before "I needed to". It was all going well until around the 40km mark, and my butt (glut muscle) started to scream! so I sat up a little more, which relieved it a little but it was certainly not going away. So I have a few choices, pull the pin and call it a day, solder on a bit slower and roll through the 90km at a pretty leisurely time, or try to keep the pace up reasonably well for a bit longer and at least get a 50 or 60km TT done. I Kept going and got through the 50km, then the 60km. I was still holding the same speed/power, and was managing the glut issue OK. I then made a decision to forget about the speed, and make sure I focused on the things that would get me to the end of the TT well - a few gels, a few salt tablets, drink more, and try to relax as much as possible and maintain good form. I really avoided focusing on the glut and the discomfort it was giving me. Figuring if I focus on the pain, it was just going to be painful! Well - it worked! I made it through the TT, not much of a drop off in pace at all, although when I did get off I was not sure I had made the right decision, as my left leg was not working at all - a run was out of the question... It was a solid time, but around 8 minutes off my best time (I think). Power was OK (averaged a bit over 300w), but not a world record. The pinched nerve in my butt was a concern! 

How is the half going to go?? I am not sure - a couple of hiccups, with a pinched nerve, and feeling a bit chesty are not helping. My prediction - the swim will be the swim, a solid steady either back of the second pack or in the middle of the third pack, around 4 minutes down on the first bunch - well probably. The bike - I will probably hold a steady pace rather than go for it on the bike - for two reasons - my pinch butt nerve and my poor running (relatively) fitness. The run is really a big unknown for me. Three weeks ago I would have said around 1 hr 40min would be good, now I think if I have a good day I can perhaps give 1hr30min a nudge. The conditions will play a big part - if it is hot I will suffer and be slower... If I have a good swim, I will probably have a good bike too, as I will be around better riders rather than riding on my own. 4 hours 15min will be a good day in the office (my best is 3hr50min), over 4hr 45min and I am having "issues"!!! 

First I have to sort my stuff out and find all my gear. Then I probably need to tell myself what I have been telling everyone else all week - be positive and give it your best shot, with the cards you are dealt on the day...