Hawaii50 is back on

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IM Wales 2014

Its on!

Those kind people at Tri247.com have managed to get me a place at Ironman Wales in September so Hawaii50 is back on.

I’ve had plenty of time to think about Ironman Lanzarote and I have settled on a new strategy. I’m not admitting defeat. Far from it. At the same time, one has to be realistic.

Having looked at the results in Lanzarote and studied previous Ironman Wales and Ironman UK times for my age group (50-54 if you haven’t been following) I’d have to finish around 10:30 – 10:45 to get a podium slot and base don my Lanzarote performance, quite simply. I was way off. Like 2 hours off.

At the moment I ‘m not sure I’m physically capable of that of going 2 hours faster

To qualify for Kona at Tenby would probably mean a performance something like…

Swim 1:00, Bike 5:45, Run 3:45 (times include transitions)

Currently I think I’m capable of the following… 

Swim 0:55, Bike 6:15, Run 4:10 

This would give me a finish time of 11:20 and that would be a big improvement on Lanzarote and to be honest right now I’d be happy with that as it would take me to within an hour. To find those extra 50 minutes requires more time and all the while those other guys are trying to find the time as well.

So, what can I do for this one?

Since Lanzarote I’ve done a lot of cycling and my running has improved despite not completing a big volume, so I am more confident. The trip from Lands End to John O’Groats has given my bike fitness a massive boost. Swimming is always there or thereabouts. I’ve completed two 5k swims since May (1:15 and 1:17) in relative comfort so expecting a 55-56 minute swim in wales is not unrealistic.

I’ve lost a bit more weight and hope to hit the start line at 74kg which would be 2kg lighter than Lanzarote.

So here’s the strategy I’m working on for Wales

  • Be comfortable on the swim – I want to exit after 55 mins feeling very relaxed. I plan a lot of longer reps in the next few weeks to get me ins shape to hold 1:27/100
  • Ride the bike with Power – In Lanzarote I rode by feel and felt I could have gone a bit faster. This time I’ll be aiming to hit an intensity factor of 0.7 (70%ftp @ normalised power) Wales is an undulating course so this is harder to do than on a flattish course. I’ve been riding similar routes here in Yorkshire so I’m getting used to riding the hills a bit easier and the downhills a bit harder. I want to get off the bike feeling very fresh.
  • Just Run – if you’ve read my previous blogs, especially the Lanzarote report, you’ll know that this is my weakness. I can run BUT “the chimp” gets out of the cage and distracts me. My only goal is to run the whole marathon. If I can do this then I think I’m capable of  running at least 10mins/km, hopefully a bit faster. Its a course with hills but in my mind its all about non-stop running.


I don’t expect to qualify for Hawaii in this race. realistically I think I need at least another 12, maybe 24 months to achieve that goal. I have analysed my training and compared it to those guys who i have coached and who qualified for Kona. Training is very much an individual process, but there are a lot of similarities between them which I’ll explain in another blog. For now I’m focussing on this race, a solid performance, and how close I can get to the Kona slots.

P.S. Have you registered for the Clean eating Transformation competition yet? PLEASE CLICK HERE so that we can let you know when the challenge is finally launched in mid September


  1. Jul 31, 2014
    9:37 am


    WOW. Thats a big ask and a very big year Simon. Good luck with that I wish you well.
    Leave the chimp at home

    • Aug 11, 2014
      1:33 pm

      Simon Ward

      We’ll see. I’ve been looking after myself better this year, Michael.

  2. Jul 31, 2014
    9:46 am

    tony vout

    I wish you success in your journey Simon, my dream of a Kona slot has been stolen by the physios, but I’m trying to work out if it’s possible to run a marathon of almost nil running.
    I’m sure that you will go well in Wales, I look forward to reading about your progress.

    • Aug 11, 2014
      1:34 pm

      Simon Ward

      Hi Tony
      Keep the faith. A few years ago i had so many Achilles problems that I contemplated becoming a cyclist & swimmer

  3. Jul 31, 2014
    9:47 am


    Hi Simon, I do enjoy reading your blogs. They are very real and honest. I hope you are planning on running your marathon at 10mins/mile not 10 mins/km! All the best with IM Wales. Regards, Richard.

    • Aug 11, 2014
      1:34 pm

      Simon Ward

      Haha, yes. 10 min/mile. Thank you

  4. Jul 31, 2014
    9:57 am


    Hi Simon,

    Great to hear that your Kona dream is still very much alive.

    It’s interesting that you’re planning to run the full marathon. Do you think that this is better for you personally than the run-walk strategy that you outlined in a previous post?

    • Aug 11, 2014
      1:35 pm

      Simon Ward

      I still haven’t decided about that strategy. I may still go for the run walk

  5. Jul 31, 2014
    10:52 am

    Steve Hull

    You must have picked up some tips on Sunday 🙂

  6. Jul 31, 2014
    11:41 am


    Delighted It Is On again!! Can’t wait for your next blog!

  7. Jul 31, 2014
    5:33 pm


    Brilliant stuff. Good luck with it. If you want some company on a run I live in sunny Todmorden. Loads of great running this way.

    • Aug 11, 2014
      1:36 pm

      Simon Ward

      Might do for the MdS. we ran part of the Yorkshireman course the other day which is Denholme/cullingworth way

  8. Aug 26, 2014
    4:30 pm

    Darren Morley

    Great to hear its on again.All the best at IM Wales . Hope you can manage to reach your goal. Next year , if not this. Many thanks for your positive outlook, it keeps me going when things get tough . Cheers.

    • Sep 12, 2014
      10:48 am

      Simon Ward

      Hi Darren
      Thanks for your best wishes. I really appreciate everyone who takes the time to respond.
      Atay healthy & have fun

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