Time for a shake up.....

'Ben has shown a little interest in the subject of life these last few weeks, but I feel he is slipping and could demonstrate and do so much more. He seems too accepting of some of the difficulties his life is throwing at him at the moment, and is quick to use these as excuses for his poor performance. Like a bottle of Orangina Ben needs a vigorous shake to wake himself up, I expect Ben to turn his underpar performance around with just a little more thought and effort'.

There we go, I have written myself an end of term report. I have been honest and today my friends I will begin to try harder.........

I have been a lazy, tired, demotivated individual for too long now, and today I am gonna give myself a shake and snap out of it. Enough is enough, there are a few things in my life that I am currently finding disappointing and I have no reason to think like this. With just a little bit more get up and go life will once again be fun, and full of the things I like to do.

Blog, or in my case what blog? For a year whilst training for IM Lanzarote I really enjoyed writing my blog, and I know there were a few people who liked reading it. Why no Blog for weeks and weeks and weeks, well I have just been too lazy to write something. There has been much to write about, life in general, training, racing etc etc I have had plenty of opportunities to spend an hour writing down a few thoughts, just couldn't be arsed.

Training, what training. Training and Exercise is what makes me the person I am. I love doing it and I am a little lost without it. Apart from riding to work, I have done very little of what I would call training. I have hardly lifted any weights, I have hardly run, I have hardly swam (ok that's not such a problem but I did say I'd try to swim once a week, and I do love swimming) Why? Well I am not going to list my excuses, they make pretty pathetic reading, too busy at work, rubbish. Too tired once I have put my girls in bed, rubbish. Garage too messy so can't get to my weights, rubbish (tidy it you lazy wan**r) No time at work for a lunch time run, rubbish too easy to drink coffee in the staff room. "My name is Ben Garrard and from today I am going to make more effort to do what I like doing"

I have two absolutely gorgeous girls. Ellie is a beautiful 5 year old full of life, enjoying school, thriving and loving learning. Evie is 2 1/2 years old, she is different to Ellie, she behave's and reacts differently to her sister. Ellie was a perfect little girl, Evie is different, she doesn't do the same things as Ellie did, she doesn't sleep like Ellie. She thinks the naughty step is a game. Six months ago all she would eat is sausages, now she says 'don't like them' It is me who needs to adjust, not Evie. Too often situations occur that upset me, but in hindsight it is not the situation that has upset me, but my inability to react appropriately to the situation in front of me. With Sarah I chose to have children, they are my life and having children is fabulous. I must not dwell on the difficult times, I must cope with the challenging times, but more importantly I must smile and enjoy their company.

I want to spend more time with Sarah. Well my friend sort it out!!!! I am busy, Sarah is busy but there is still plenty of opportunities in a week to spend time with her. I need to look more closely for those opportunities and I need to work harder to engineer time. "My name is Ben Garrard and as of today I will look for more opportunities and make more of the opportunities I have to spend time with my gorgeous wife"

As I write this Evie is sitting on the lounge floor next me making me smile as she tries to eat a Muller Crunch Corner Vanilla Choco Balls Yoghurt. She's been at it for 5 minutes, there is yoghurt on her top but it's not a problem, infact it's fun and her smiling face and cheeky manner make her who she is.

Great stuff, I feel like a new person. I think we have all been through times in our lives when things are just ticking along. My life was just ticking along, don't get me wrong even then there were some pretty great things happen, but like my desire to be the best at my sport, I want to be the best at my life, and for the past few months I have been underachieving.

Winter might be on it's way, it will be dark at 5.30 today, and spring might seem a long way off, but hey there are plenty of exciting months and events from now till then. Life can often be one long list of plans always looking forward to the future. Today and now is the only sure thing and that is what I want to enjoy. Have fun out there, do what you want to do, enjoy being you and enjoy those loved ones that you have chosen to surround yourself with. Must go now, Evie not quite understanding that Poo Poo's need to be done in the potty as well as Wee Wee's, just got to remove it from her knickers and plop it down the toilet...........

Update

I haven't blogged for ages, Why? well the focus of my blog has been training and since Lanzarote I guess that has been ticking along with nothing of real significance to write about. I have enjoyed a bit of a rest from the computer and I guess wanting to write something meaningful each week has left me a little short of inspiration. In reality it has been a very busy 12 weeks since Lanzarote. He's a quick recap of some of the things that have happened.

Majorca: 2 weeks family Holiday in Cala Bona, in a Thompson Family Extra Resort. This was our first 'non race' holiday and we were really excited about the prospect of enjoying 2 weeks in the sun as a family. Overall it was nice holiday, the facilities that make this type of holiday different from a normal apartment holiday were exceptional. Kids clubs for Ellie, Creche facilities for Evie, great swimming pool, swimming lessons for Ellie, etc etc were all very much appreciated for that little bit of free time so that Sarah and I could also have a bit of a break on some days. Ellie loved the evening entertainments dancing, kids games etc, the next few years will be fun as I keep catching her singing bits to songs on the radio and dancing in front of the mirror :) 95% of the people then enjoyed the Reps evening entertainments that went through to 11.30pm. However watching Rod Stewart or Tina Turner Tribute acts and Holiday Reps doing their stuff is neither Sarah's nor mine idea of a good night. Options were a little limited, back to the apartment and sit on the balcony with a bottle of wine, entertainments too noisy, go out in Cala Bona, too late for Ellie and Evie. We were a bit snookered and felt we missed 'our' time when the girls had gone too bed. Thus we are now searching for the holiday that has 'some' provision for children during the day time, but doesn't turn into Butlins as the sun sets, we quite fancy the idea of EuroCamp etc in the South West of France, suggestions welcome.

Broken Ulna: Evie had run, jumped, been a lunatic for 2 weeks in Majorca. The day after returning she is at an indoor play center with her friends and she falls from a little soft step and would you believe it breaks her Ulna. She is now into week 3 with her arm cast, it comes off tomorrow. It hasn't worried her in the slightest. Just terrified me and Sarah as she continues to bounce around and behave like the bundle of energy that she is.

Racing: After Lanzarote I looked at the Triathlon race schedule and time trial race schedule and wondered what to do. There wasn't really any triathlons that were jumping off the page at me, so I decided that a decent couple of months of time trialling would be the way forward. It's been going pretty well so far. I have ridden 1.57.30 (ave speed 25.52mph) for 50 miles, 58.38 (25.58mph) for 25 miles and 23.40 (25.38mph) for 10 miles, I feel my speed and power is consistent around 25 to 26mph average, what I need to do is find some more watts to push performance up and my times down. Has 3 years of ironman training made me slow? have I lost my top end that I had in my mid 20's? or am I just needed more racing and time trial experiences. The arrival of my new bike (an impulsive buy from a club mate at a price too good to be true) has helped fire me up. Check it out!!!!!

Camping: We have had a couple of fun camping outings with friends at a great site in the North Yorkshire Dales and in the garden. Sleeping under canvas and living outside is good fun. Ellie and Evie seem to like it, hope to fit another one in before the summers out.

Jobs around the home: Boring stuff really, some necessary, some done out of a few months of neglect and some done to make training more comfortable. My Garage/ Gym is now looking clean and inviting, strength and conditioning is now back on the agenda in a big way. Oh to be 18 years old? I have been putting one of my A Level Pupils and Family Friend's through his paces on the weights. He is on the verge of breaking into the GB Judo Squad, and has decided to delay his University experience this year to concentrate on his Judo Goals. At 73kg he was just out of the 73kg category but at the bottom of the 81kg Category. Heavy weights, protein and an intense appetite for training have seen him pack on 5kg's in the last few weeks. He is well on the way. I am just about holding my own, but for how mush longer I'm not sure! Oh to be 18 again and have more Testosterone and HGH than the Tour de France Peleton (that's a little unfair it seems to have been a very clean tour) Dane is a very motivated athlete, switched on kid, great support network at home and I think will be there in 2012.

Toast: I love toast! white bread, multigrain, brown, wholemeal it just doesn't matter. I can destroy a loaf over a couple of days no problem. However with toast comes butter, jam, peanut butter, honey, Nutella etc etc. I read an interesting book called 'The Paleo Diet for the Athlete' and have since been trying to cut down on my intake of wheat and grains. In brief a Paleo diet suggests we eat like a Caveman, lots of good meat and fish, heaps of veg and fruit and nothing that they wouldn't have had eg, wheat and grains as well as the more obvious refined sugars and processed food. I have been giving it a go. I have eaten more fruit and veg than before and have not really missed the pasta, rice or breads that would have made up 30% or more of most meals. Breakfast is now fruit, nuts, a little Muesli and a little yogurt or eggs usually in the form of a 3 egg omelet with various ham, chicken, mushroom combos. I have not become 'anal' over what I can and cannot eat but if possible have tried to go for it. I think I need to tweak it a little so it works for me, fitting in with my family and lifestyle but in theory it makes quite a lot of sense to me.

www.ironman.com: I have spent many hours watching the updates from various Ironman Races across the World as my friends have raced their socks off. Too many at this stage to call individually but well done some amazing performances, Inspiring stuff :)

Reading: I have really enjoyed reading this summer. I have Read 'In search of Robert Millar' an interesting read about life as a pro cyclist. 'Thunder and Sunshine', Alistair Humpreys story of his journey by bike around the World, now that's an adventure, made me feel very safe and small in my comfortable bubble. 'The Paleo Diet for Athletes' (see above). 'Mark Cavendish, Boy Racer' this was really enjoyable. I might squeeze one more book in before I return to work, suggestions?

Coffee: Throughout my life I have drunk Tea not really getting the coffee taste, however Tea is a bit boring so I have given the famous bean a go. Finding proper coffee a bit of a shock I have eased in slowly and am now enjoying the Tea alternative of a milky Coffee or when the opportunity arises a Cappuchino. Not yet on the hard 'Black' variety but moving in that direction. Life's about experimenting so lets experiment!

Work: What is that? In a colleges office is a postcard that say's 'the 2 best things about teaching are July and August' If as a teacher that's your mindset then the rest of the year will be tough, but hey July and August are pretty good. So far I've had 5 1/2 weeks holiday with 2 1/2 more to go. I am looking forward to going back to work but being at home is not bad either.

Well that's a very brief over view I hope to get back into the regular blogging mentality, it's been very enjoyable. Take care and enjoy the sun for it is now shining, and before long it will be dark at 5pm:)

Goole Splashers

I have not long returned from Goole Swimming Pool where I have just had a very humbling evening with the Goole Splashers. I went along to their swim session to present them with the sponsorship money I raised from competing in Ironman Lanzarote. It was a warm feeling to be handing Val (the Secretary of the East Riding Of Yorkshire Disabled Sports Association, and organiser of the Splashers Swimming Club) a cheque for £550. What is brilliant is some of the money will go directly to the organisation of the 2009 Swimming Gala for all swimmers from the district.

When I met Val this evening I was instantly struck by somebody whose week revolves around organising activities for children and adults with various physical and learning disabilities. I would guess most, if not all of her work is voluntary. Whilst I was there tonight she was asking who would like to come along on Saturday to the Indoor Curling they had organised. They have got some adapted Curling Stones with ball bearings so they roll along the sports hall floor, sounds like great fun. Her energy, enthusiasm and dedication is clearly in huge abundance. Tonight at the pool there were 70 swimmers. Some had severe physical disabilities and required the hoist to get into the pool, wore armbands and had a helper with them in the water. Some were there independently mixing in and having fun with the others, some were physically fine and excellent swimmers, but had quite severe learning difficulties. Chatting to Val revealed that many had travelled as small groups from local care homes, some had come with their parents, and some had travelled from further afield, all because of the specific session organised by the Splashers. Tonight was a quiet night, apparently when 120 turn up things can get pretty noisy and boisterous!

There were smiling faces to be seen and laughter to be heard all over the pool. The water slide got a great deal of action, I can vouch for it's fun factor as I took Ellie down it a number of times, she loved it! Volunteers were throwing beach balls to whoever wanted to play, and care workers were helping hold and guide those who found floating difficult. The session was clearly a big part of the week for all there. They have access to the pool for 2 hours and I am sure some of the early arrivers were still there as I dried off at 8.15, they couldn't get enough of it.

I have offered my help, and intend to get down on more occasions over the next few months, getting in the water and helping out where I can. I will take Ellie with me some of the time, she did ask why the adults were wearing arm bands, so it will be a good experience for her. Ellie had a great time splashing around and soon made a friend with a little girl who she played on the mini slide with, they then played a throwing and collecting game with some floating foam animals.

It is always nice to give or do something for others. When I drop a few pennies in a collection pot in town and get a small circular sticker I feel good. Giving presents nearly always makes me feel as excited as receiving them. It was great tonight knowing that my efforts in Lanzarote, something I love doing, combined with the generosity of many of my friends, family and work colleagues will allow many there tonight to enjoy a competitve Swimming Gala and further sports activities over the coming year.

Watching all those people there tonight smiling, laughing and having fun reminded me that having fun is what it's all about. Sometimes it's all too easy to get wrapped up in our quests for personal bests or our pursuit for 'more', (more money, more strength, more fitness, more houses, more bikes, etc, etc) that we forget to enjoy the experience. Sure, we will set ourselves targets and goals, we will strive to achieve personal bests, we will want to see progress but along the way we must all make sure we have fun.......

Birthday Girl...

Evie was 2 years old on Saturday, now where did those years go? The change over the last year has been incredible. I wish I could learn and master as much as she has done in a year. All sorts of locomotion skills, walking, running (she's fast), jumping (just), eating with a fork, spoon and knife (sort of), drinking from a big girls cup and glass, communication (although most communication is in a language only understood by Evie, a language Sarah has called Evish) teeth cleaning, sitting on a big chair or kitchen stool and bossing your big sister around, (Jevon, is this normal behaviour from the youngest sister?) Happy Birthday Evie you have given us many sleepless nights in this last year but you have made our hearts glow on so many more occasions.

As Evie progresses at an alarmingly fast rate so does her sister Ellie. My brother and I took Ellie swimming on Sunday morning. After buying her a swimming sausage (6ft long foam swimming aid) and a sinking stick (the equivalent of the black brick) we went for it. Ellie is confident in the water, she spent most of the holiday in Lanzarote in the pool and loves jumping in, face planting (she calls this diving) being launched high in the air, however, all whilst wearing her armbands. After the usual fun and games, playing sharks etc etc, she then wanted her arm bands off to swim with her new sausage. She then wanted to pick 'Fred' up from the bottom of the pool (her name for her sinking stick) with her sausage for buoyancy. She then got rid of the sausage and with some great encouragement from Uncle Max managed to kick her legs and swim down a little deeper for 'Fred', and then finally she ended by really trying to swim between Max and I with her head up kicking and paddling like mad :) She was a STAR, had great fun and has made real progress, it wont be long before she is swimming for real, do they still do the 5m badge. She has now given Evie her armbands, and can't wait to go next weekend. Well done Ellie, you also fill our hearts with so much happiness and laughter.

The Garrard family has joined the world of the garden trampoline, a 10ft beauty. This was Evie and Ellie's Birthday presents from us and my Mum and Dad, thanks Mum and Dad it's ace fun. Needless to say most of the weekend was spent bouncing. 7am on Friday and Saturday we were bouncing, a great way to start the day.

I finally finished marking the 275 pieces of A Level Coursework, a job I do for the exam board each year. It is a small piece of work that should demonstrate the students ability to write 6 short essays chosen from a variety of topics from the 2 year Sport and PE Course. The standard of work from some students is incredibly low, it makes you wonder why they are doing A Levels. Why are they doing A Levels? Well it's a complex issue but I think the pressure from society, teachers and parents to study beyond 16 years is immense. There is also so little else to do. Apprenticeship positions have all but dried up and practical courses still have a stigma attached to them and many students don't fancy that option. So what happens, students stay at school or go to college and study subjects they were fairly successful at GCSE's (not really a true reflection of their intellect) Some subjects, Maths and Science modules can be taken over and over again, and many other subjects have turned to multiple choice style questioning or short answer style questions. Students then stay on at school and find themselves hugely out of their depth, unable to cope with the style of questioning and extended writing required for most A level subjects. They of course will get plenty of opportunities to retake the modular exams they fail to perform in and eventually at the age of 18 will most likely progress to a University (Universities now need to put bums on seats, so anybody will do) to study a degree course that probably won't lead into a related job, and then what???? I think employee's have already started to look at the path taken to get there as well as the end grade. I suppose in some cases it might show perseverance and determination but I still question whether it is the correct route for these students to be taking. It's not all doom and gloom, I have also come across some very clear, concise, accurate pieces of work at very high levels.

I have started training this week. I have ridden to work each day, thoroughly enjoying the weather and the steady no pressure riding. I have laid down the foundations for my 'get strong' weights campaign. Feeling the effects of a Chest session for a couple of days and an over enthusiastic weighted abbs session for a number of days. In also went swimming, an activity I have in the past simply forgotten about after completing my Ironman race. This year however things are going to be different. I intend to continue swimming, working on my technique and putting together some interesting pool sessions, building my swim speed and endurance. It's been a very enjoyable week of training (maybe exercising is a more accurate term)

I have plotted some rough plans for the rest of the season starting on Sunday with a 10 mile TT on the V212 course. This is the stretch of road where Tom, Helen and I have done multiple loops in our mega brick sessions, so I know it well. I hope to get my heart rate sky high and see what the clock stops on. I will then build on this adding in some serious intensity into my training. I am really motivated to take my fitness forward and enjoy some more races this summer and into the autumn.

Dad continues to make good progress and is now on the road to recovery. He has driven the car, ridden his mountain bike down the road a short distance and completed plenty of short daily walks. The specialist doctor doesn't think it is Labyrinthitis, but more likely a small blood vessel in the middle ear that has been affected by a lack of oxygen. The great news is that he should make a full recovery, he must walk, ride, practice balancing and start doing everything that requires balance and locomotion. In other words his progress is in his own hands, which is just where he wants it to be.

Great to see you this weekend Uncle Max and Auntie Rachael . Brilliant to see you having so much fun with Ellie and Evie, they had a wicked weekend with you guys. Fabulous Birthday Cake Rachael (I have eaten so much of it the last couple of days!)

Have a great week, I hope next week to report on a fast 10 mile TT.......

Fun times in Lanzarote

I don't intend to write much this week, I think I will let the photos do the talking. Following my Ironman experience on the 'Island from Hell' as my good friend Steven Hobson (10 times Ironman Canada finisher) calls it, I have enjoyed kicking back and spending mucho time with the girls. An added bonus was landing at Leeds Bradford on Thursday to be greeted by blue skies and warm weather, this continued throughout the weekend. Making the most of the brilliant weather I started my day at 6am in the garden and didn't really leave it until 9pm, excellente. 8 days of total recovery (apart from walking, pushchair pushing and messing around in the pool with Ellie) was just what the doctor ordered. Anybody out there who struggles to properly recover from an Ironman, and is lost without the training just needs some wee little ones. Perfect for forced recovery :)

My beautiful wife and me

Ellie and Sarah in the Fire Mountains

Pyjamas, rubber rings, sun hats what more do you need to have fun

Kite flying on Puerto del Carmen beach

Holiday hair

Top of Mirador del Rio climb

Ellie launching herself into the pool

Lunch at a great restaurant in La Santa

Breakfast in my Garden

This week I am riding to work, swimming (yep I intend to keep it going from now on) and starting my 'get strong again' weights campaign, the following week I might slot in a few runs. I intend to enter a few 10 and 25 mile TT's, and aid Tom with some time in the 'hurt box' as he ramps up some interval intensity on the bike before Ironman Switzerland.

HUGE congratulations to my best buddy Ben who race Hawaii 70.3 on Saturday. He had a really great race finishing 3rd in his age group, also earning a Kona Ironman Slot. The World Championships will be his 10th Ironman and 3rd visit to Kona, inspirational stuff as always mate, wish you were still here in England so we could train together.

Hope you enjoy the family snaps.

Lanzarote Ironman 2009: Race Report

I woke at 4am on race morning and quickly ate a bowl of cereal. If I eat quickly I can beat the butterflies before they take off and make eating very difficult. I sun creamed up with Ellie's SF 50 and prepared my water bottles and race kit. We were staying in a fabulous apartment complex in Puerto Del Carmen so it was less than a 5 minute walk down to transition. Entering transition on race morning makes it all very real, BOOM the nervous energy smacks you in the face. Pump up the tyres, check the bike, again, etc etc then find a quiet spot to relax and gather my thoughts.

I wondered whether pulling on my wetsuit for the first time since last August was a sensible thing to do (it still fitted) however a May race doesn't give much open water swimming preparation opportunity in England. I walked down to the beach with Tom, Helen and Sam feeling very excited and just a little nervous. I suddenly remembered that it was a running beach start so no chance for a quick swim warm up...BANG off we go.

The swim was the usual fight for clear water, I tried to stay calm as people swam across me and through my line. A few aggressive wider strokes helped clear some water, and a few narrower tighter strokes avoided a full on water fight. I felt good in the water and exited the first lap in 34.28. Lap 2 also had moments of congested water. Towards the top buoy I started to feel sick. I think this was due to the swell, swallowing some salt water and a general motion sickness, I was keen to get out of the water. I struggled to enjoy the final 10 minutes, however a couple of shoals of fish and the clear water helped. I was very happy to get out of the water in a time of 1:10:30. A solid swim time over a long course (probably 2 to 3 minutes according to most people) I wanted to compose myself and get rid of the sick feeling so walked up the beach and through T1. This, plus the longest transition area in the world didn't make for a speedy transition to my bike.

Out onto the bike I took my time to get my heart rate down and settled into a steady pace. The bike course was a real unknown. I'd had various descriptions from Tom but didn't really know what to expect. I rode nice and steady to a high 150's and low 160's heart rate feeling strong. I went through El Golfo and passed Helen who was looking nice and comfortable. I then pushed on to the first notable climb up through the Fire Mountains. Nothing more than a steady climb, keeping the cadence high in the 39 x 26. So many people cranking BIG gears WHY? Went really fast down the other side past La Santa trying to eat and drink. My stomach was on the edge and it wasn't easy or enjoyable to keep eating bars, gels, powerbar ride jellies or drink water. We turned in land and headed towards Mirador de Haria, it was here where it started to get HOT.

In reflection I don't think I drunk enough water through this section, but I was feeling good still and climbed Mirador de Haria and Mirador del Rio well passing a few athletes. I was starting to clock and pay more attention to the distance markers and things were looking good for my target time of 5:40, knowing the last 50km were pretty quick with a tail wind. I then checked my bike computer and was confused to see a 10 mile difference between my distance and that of the course markers. Convinced the signs wouldn't be wrong I concluded that my bike computer must be not working properly so I cracked on. At 175km (signs) we went up a slight rise and I thought we'd turn left into PDC and I would land a 5:40 bike split, instead we went straight on, and on and on and on.....I was confused, my head was filling with tired thoughts and I was watching the clock tick on. At the same time the heat was taking it's toll and I was feeling dehydrated and running low on energy.After what seemed like an eternity I turned into the final 500m along the beach front. Getting off the bike in 6:07:01, I was feeling pretty smashed, I stroll through transition trying to compose myself and find some energy. Not knowing the course had certainly made the bike harder, how they got the road signs so wrong one wonders, but that didn't really help either. However 6:07:01 was still a solid time so lets get on with this marathon run.
My target pace was around 8:45 min/mile, I'd swapped my Garmin 50 for the 405 so had mile splits from the word go. Showing low 9's I was a little off pace but I carried on feeling pretty good. I clocked my support crew, Sarah, Ellie and Evie and Tom's friends who would also shout me round Andy, his wife and his two girls, and Ian and EK, cheers folks the encouragement came at just the right times and your smiling faces made me pretty emotional during each lap. The run was far from flat with 3 climbs, well not really climbs but definitely gradual ascents each lasting between 100m and 200m. The wind that had blown me part of the way home was now in my face to the turn around point. I was running solid and went through the first lap in 59:24. Lap two was knocked out in 1:02:04 giving me a 2:01:28 first 1/2 marathon. Lap three is always the killer and here was no exception. I tried to drink plenty of water and eat gels and orange segments, and seeing Tom, Helen and Sam giving it plenty really helped my motivation. At the top turn on lap three I picked up Russ. Russ is a really solid IM athlete who has gone sub 10 hrs plenty of times. I followed his progress in Australia where he has been training and his adventures at Epic Camp early this year. Today he was having a bad day, hampered with a huge saddle sore preventing him cycling efficiently and running without pain. I convinced him to run and we knocked off lap three in 1:08:07 It was great to have some company, cheers Russ. Just one more lap to go.

I was starting to melt in the sun, I was turning into a salty mess and my energy levels were dropping very low. We walked through the aid stations taking on water, coke, gels and more orange. The aid stations were great land marks and we eventually made the top turn for the last time. I just had to run back down the course. Did I throw in a couple of sub 9 minutes sections? sure did, Did I stop at each aid station to stretch my exploding hamstrings? sure did. Did I feel great? sure did. As I approached the finish shoot I grabbed Ellie and holding her hand ran the final 25m through the cheering crowds to cross the line elated and smashed in a time of 11:53:36

My Marathon time was 4:20:33 with the final 1/2 taking 2:19:08, however I was still really really pleased. There were people exploding all over the run course, so many were walking from such an early stage. I'd run it all and once again put together three solid disciplines. I might have been an hour outside my prediction, but I always knew it was very ambitious and based a little loosely on what I thought I was capable off. Ultimately times are not what it's about. It's about putting together a training plan, showing commitment and dedication to that plan, taking the training highs and lows, and coming out on race day and enjoying the moments the race throws at you. The feeling at the top turn knowing you only have 5km to go is amazing, it's only surpassed by the one as you go across the line and the commentator shouts,

"Here comes another Ironman, it's Ben Garrard from England" that is me....

Lanzarote Ironman was incredible. Once again I have had a fantastic ironman experience. I loved racing with my friends Tom and Helen, that really added to the occasion, cheers guys. The final word must go to Sarah, Ellie and Evie who also had a really long day out on the course supporting me, and have been fabulously supportive during my training and preparation period, I love you all so much.

Now is the time.....

I cannot believe it is race week. It doesn't seem that long ago that I was entering Ironman Lanzarote. It doesn't feel that long ago that I was pulling on winter overshoes, or waking at 3am in excruciating pain with my ear troubles. On paper 20 weeks or 10 weeks doesn't actually seem that long a period of time, however a long time it is when you are training, focussing, recovering whilst working, daddying and husbanding. I was chatting to Helen whilst we were completing our final long brick session, and I have come to the conclusion that the 12 weeks specific preparation time talked about by many coaches is 12 weeks for a reason. It's not so much a physiological reason but much more a psychological one. For me I am totally ready to race on Saturday. The danger of starting your preparation too far out is when you really want to race you've still got 4 or 6 weeks of training left to do. This happened to me last year with Switzerland. I was ready to race in late May early June, the final few weeks were challenging, holding on to the focus. This year however I'm like a tethered lion who hasn't been fed, I'm like a greyhound in the starting gates, like an energetic kid at the top of a water slide. Let me get at the bad boy Ironman they call the toughest in the barren Lanzarote landscape. I cannot wait.

Back before Christmas I thought about my goal for Lanzarote. I think it's ambitious but realistic at the same time if I can execute a great race. It's based on my perception of where I think my fitness is, based on my performance against training buddies in specific training situations, and based on my experiences at IMUK 2007 and IM Switzerland 2008. So here it is;

Swim 1.08 (1.46 100's)

T1 and T2 10 mins

Bike 5.40 (19.5mph)

Run 3.50 (8.45 min/mile)

Total: 10.48, if only it was that easy.....

It is great to have a goal, but it really isn't the about hitting the finish line in 10.48. Saturday is all about enjoying the occasion, sharing the experience with my family and my training friends who will also be crossing the finish line. Sharing the experience with my friends who will be following my progress on http://www.ironman.com/ and fundamentally doing my best whatever should be thrown at me on the day.

Ironman Lanzarote is also about a bit more this year. I was really moved when I watch an ironman DVD witnessing a Dad completing an ironman race with his son. Dick Hoyt's son has been in a wheel chair all his life since his umbilical cord was wrapped around his neck at birth. Dick swims 2.4 miles pulling Rick in a small inflatable boat, rides 112 miles with Rick on a special seat pod on the front of his bike and runs 26.2 miles pushing the wheel chair, Dick allows his son to experience all the emotions of Ironman racing, that is an awesome gift he has given his son for the last 25 years. I have been given the ability to complete physical endeavours, often I take my daily activity for granted. I think further down the line I would like to help others who cannot easily be physical the opportunity to experience the joys it brings. This year I decided to collect sponsorship for a local organisation who help provide youngsters with learning and physical disabilities access sport. They specifically organise a weekly swimming sessison at a local pool, also organising gala's and other competitions. I hope to raise in excess of £500 for them. If you would like to donate please contact me.

Before I sign off I must thank everybody who has wished me well for Saturday and especially my best Buddy Ben who has given me some great Ironman wisdom over these last few weeks. Sarah has packed her holiday clothes, Ellie has packed her swimming gear and Daddy's Best Supporter T shirt, and Evie has nicked my swimming goggles (see todays photo) I've my bike and race gear all packed and we are ready to rock and roll.

Well that's about it from me, next time it will be race report time. An Ironman race to enjoy and a week in Lanzarote with my family to savour, sounds pretty good to me.......