Richard Munro Blog

Richard Munro - Professional Triathlete

Richard Munro Triathlon

Richard Munro is a professional triathlete from the Central Coast, NSW, Australia. In 2010/2011, he is coached by Peter Mauro of TeamTSO.com. The first major race on the agenda is the New Zealand Ironman in March, 2011. Richard is coming off a solid 3rd overall in the Canberra Half Ironman, with a sub-4 hour performance and 1:22 run split off the bike. Richard is keeping a weekly training blog (below) so that you can follow his progress. Richard will be completing squad sessions with our team, and following a training program specific to this Ironman.

Week 1 - December 20, 2010.

11 Weeks to go and it's week 1 with TSO!!!

Wow what a killer time to join forces with a coach for the first time. Talking over coffee about a week ago, (after racing to 3^rd in the final Half Ironman of the year), I decided i'd give in to Pete’s constant request to join his squad. The decision was based on belief as I think it should be when all athletes look for coaches. There are two sides to that; You need to believe you can improve, you’ve not seen the best in yourself. If you have then you’ve reached true potential and what you’re already doing is enough, you’re at the peak. If the answer is you haven’t and that you believe you can improve then you're with me and you need to believe in your coach!!

So all the philosophy out of the way, my meeting came just days before the coach I think can extract my best result took his young charge Scott Llewellyn to the great top winning the 2XU Australian Junior Sprint weekend!! Tick for my selection on the right coach.

So the week that was,

Monday - 5k TT in 50 knot winds was a test to say the least but job done. The swim test that night was a different story and preparation for the remainder of the week took precedence (I should note that after meeting with Pete that morning, it was 2 days in court followed by the last week of finishing a secondment, that leads straight to Christmas before taking extended leave!! Breath).

Tuesday - great commute to work with a tempo run with the Magician, tick.

Wednesday - shocker working in a sensitive area, leading to an election year is chaos and we’ll leave it at that.

Thursday – refer to the said two days in court and only managed a 70k ride, but it was time efficient all done in 1:45....and off to work

Friday – well……. a delayed start to my second official session with the squad!! I was running a little late but when the boys in blue decided making up my lateness was against the rules, I was later again and a little lighter in the sky rocket!! But good to see such numbers on a not so summery day.

Saturday – Christmas day, great time with family and friends and to my surprise….. not a great quantity of wine drank??!?!

Sunday – adjustment day, great thing to have in the last weeks of December as so many things come up even for the best of planners.

So there you have it, week one with Pete and TSO. I plan to make more of the group sessions over the coming 6 weeks and right through until March 6.

It reads quite clear that this was a bit of a crazy week to jump volume and session count with all of the stresses that finishing a different role combined with Christmas and the unknown entity of life can hold., but we all need to START somewhere!! Next week looks even crazier!!

Ask anyone that knows me well, and they will tell you how full on my life is right now. Ask me and I will tell you how great its going to be!! I never lose sight of what I can achieve now i've joined with a coach that shares that belief in me but importantly, knows objectively how to extract it. I’m stoked!!

Week 2 - December 27, 2010.

10 Weeks to go and its week 2 with TSO.

Ok, so I’m late with this weeks Blog, but the accumulation of training combined with 8 days of super Dad over the holidays, and time to sit and write is hard to come by.
This was a big week for me, I managed to hit some good numbers volume wise across most disciplines but particularly the bike with 500km in 4 days.
So the week went like this.....
Monday – was a swim with the squad, EARLY!! Then home onto the bike 120km with efforts followed by a long run off.
Tuesday – wasn’t able to make the tempo squad run so rode 140km.
Wednesday – was an adjusted rest to hang with The BIG O
Thursday – the magician was in town, so he and the Doctor were out for 100k with 10x1k off the bike, now this was mentally very tuff!! I made the set but at 5k I was thinking “this is way to much intensity this early” WRONG – listen to the coach and keep giving him feed back he will tell you when you are needing a rest!! So made it with an avg of about 3:23p/k at a set HR which is a little slow, but it is the first test.
Friday – was Saturday's adjusted rest.
Saturday – was a planned rest, but as yesterday was rest, I ran 15k easy.
Sunday – planned 2hr run but at the 11^th hr on Saturday jumped in with a few of the guys to run the annual Trotters “Around the Bay” run which equated to my longest (time and distance) run in over 7 years!!
So there is week 2, 10 left before race day and the accumulative fatigue is something to never turn a blind eye too. I sit here today wrecked from a hard 6hr session this morning and know I’ve got to get to the pool this afternoon.
Opportunities to race or train for an Ironman don’t come easy, and I remember that each time I’m listening to the legs scream “No lets not go out for another run”. It’s a matter of sacrifice and dedication that need to be dealt with. If as athletes we can’t commit to a 10 week block of training, with healthy eating and diligent intake, how on earth can we toe the start line believing we’ve done enough?? Its simple science, train hard, race easy.
Stay rubber side down
Rich

Week 3 - January 3rd, 2011.

9 Weeks to go and its week 3 with TSO...

Ok, so I’m late with this weeks Blog again!!

This was my first introduction to the 100 club of running, (having not run anywhere near those miles in a training week before). This came at the sacrifice of a few bike K's but all part of the grand plan.

So the week went like this.

Monday – was a swim and 12k run after last Sundays long run.

Tuesday – was 140 ride with a run off

Wednesday – was another 100 and run

Thursday – early morning run followed by a swim

Friday – was adjusted rest.

Saturday – was a long but well paced run, leaving me confident but really tired.

Sunday – planned long ride with the Super Coach, Craig "Hondo" Campbell, and Newcastle's favourite son Charles. Well all was going to plan until I had a mechanical going up the ramp at Mt Sugarloaf!! With no tools between the three of us (Charlie joining later), the call went out for help to Mr Rodgers for assistance. NOTE: when training for IM, I almost always carry tools and a foldable tyre so as not to get stuck, id suggest everyone do this, you can't afford to miss sessions due to issues that can be prevented! ( ill take that advice too). So getting back to it, Sunday was not as long as it should have been.

An OK week that im pleased to say has left me feeling like i'm training for an Ironman...... i've got a fuse about 1mm long from being so tired, the early mornings just keep coming and i've had nothing to hit the speed days with in almost 2 weeks! It's funny though, it happens each and every time you decide you want this "test" that is Ironman. Wouldn’t change it either :)

Don’t forget, it's simple science, train hard, race easy.

Stay rubber side down

Rich

Weeks 4/5 - January 24, 2011.

I hate to repeat myself but yes, it's late again and actually this update is for the two weeks that finished Sunday just gone.

In contrast to the years of Ironman training past, this phase has been very specific, but also a lot larger in volume and total hours each week (i'd like to declare here that this sport and its demands would have to be one of THE hardest ways to make a living I’ve encountered!!). So the training blog is below, mentally not a great deal has changed, I have zero patience. Tim and Pete will vouch for that, as will the Teacher, the latter and I almost coming to blows regularly now! Physically the body is adapting to the repeat beatings, it's slowly transforming it's visual shape to look more like an athlete, but most importantly, (I think) I'm getting faster!!

So fortnight back the week went like this

Monday – long ride with efforts followed by a 20k run, then late swim

Tuesday – easy 100k ride and run

Wednesday – was a 20k early morning run

Thursday – long ride and run again, happy to feel good again.

Friday – recovery run & rest.

Saturday – was an un-planned rest but hanging with the Big O was always hard to say no to.

Sunday – planned 2:40hr but at the 11^th hr lost 40min with someone to watch the O man, so only 2:00

This week just past

Monday – long ride 150k with efforts solo (Eminem got me through), with late swim.

Tuesday – 150k ride in the morning followed by another 50km on the hill circuit with TSO, and run.

Wednesday – was a 20k early morning run and the beginning of feeling unwell.

Thursday – full rest, not happy to feel sick again.

Friday – recovery, full rest not feeling great.

Saturday – was a kicker set, 250k with 3x40k TT and trialled the race nutrition, felt bullet proof the whole time.

Sunday – Great run with Tim Lang, The Teacher and Pete on the bike (drinking all our fluids). 3hrs + MTB at threshold

So after feeling like it was all about to end on Wednesday, the weekend was a great recovery to book-end the bike and close out with a good run.
Pain and I are very very close friends at the moment I can tell you!! I found myself laughing out loud the other day as I was in the box badly.
It's important to recognise those signs of fatigue, adjust, laugh if it helps, grit the teeth, and go out the very next day for just a little bit more!!

Remember it's all a choice…..

Week 6 - January 31, 2011

Ok, so this week, (as you may have guessed from last weeks delay) has been hectic!! Trying to find 100 miles of running, compiled with another few hundred of riding and swimming took it's toll this week. It was my first week of significantly missing targets L . That being said, I have put it behind me. This Ironman game, it's a sneaky beast, you think your tracking well, hitting all the right numbers, both HR and distance, then with nothing forseeable…. BANG!! You have a shocker week.

Anyway as said, no dwelling on it, life throws curve balls and you have to play them. It's rare in a 10 week plan that everything goes exact so you adapt. On a positive, this week coming I am fresh and ready for the TT’s J

So the week that was...

Monday –easy 80k ride with 20k off (decided to sleep in today. BAD IDEA – running @ 1:00pm in 36 degrees equates to a 5kg loss of fluid and a pair of legs that looked like road maps!!, incidentally this cooked me and set a bad week in place. Note to others – don’t sleep in)
Tuesday – easy 150k ride
Wednesday – strength ride through West-head before celebrating this cool country of ours
Thursday – nursing the worlds worst headache, TSO track set. Was cool to join in for the first one, got to see this gazelle run away down the track which made me feel pedestrian, there are many levels of “good” I discovered.
Friday – TSO Open Water swim set + 100km ride with the great Hondo.
Saturday – was an un-planned rest, see notes above on putting the un-avoidable behind us (pretty stressed and angry today at missing sets, with fatigue and volume comes ZERO patience). Still loved the swim with The O man.
Sunday – 3:00hr run felt bullet proof after the rest at the end of the week. Sneaky 1hr run in arvo. Only 4 more 3hr runs and I'm done - can't wait. A good run.“incredible time manager, degree in Ironman”.

The week gone is just that, gone. Time to BREATHE, we can't change time and it reminds me that those athletes that hit the line first are generally the best time managers on earth, especially parents and full time employees!! Put it on your CV

But remember too, when it all turns to sh$t as I felt it did this week, how tired you are and how tired the people around you are from picking up the slack, be patient with your supporters, without them (I assume, as it is for me) you can't do half of it. Our supporters really deserve more credit than what we offer. It's very generalized but this is 10yrs for me and I know the stress I/we put on them, say “thank you”.

Remember it's all a choice…..(this week - for us, not our supporters!)

Rich

Week 7 – February 1, 2011

WOW, what a week! It was HOT, and on the training front, TT’s were the theme. One for each discipline, at goal heart rate, over race distance. That’s right 42.2k of running!
Its been all over Mr. Mauro’s FB (yes he needs to find a love interest), that my TT’s were a mixed bag. The swim was honest and exposed my lack of training, the run showed me where I’m at and that nutrition is, in fact, important. Lastly the ride, it went well. I knew what times others had ridden, so I had a rough idea of what to expect, that said, I was a little bit out.
So I’ve done the TT’s, which I’ve never done before, and to be honest I did question them when I heard of Charlie’s prep containing a marathon just weeks out. “ Is Pete serious, a marathon 4 weeks out?”. Well….Pete was serious; and Charles went on to run an almost identical time (in the heat of Kona no less). It was, in fact, this altered philosophy that got me to join TSO and now I’ve done them I’m converted. Not only has it been a refreshing change in my approach to an Ironman, but it also gives me great confidence too. At 3 weeks to go, I’m able to address issues, resolve problems and adjust nutrition. Overall though ….. I’m confident! The mental aptitude required to silence the demons in an Ironman is the difference between a Good and Great performance. Knowing what to expect of my body now, I feel more mentally attuned to things, like I’ve got a better understanding of myself, my body, the signals. I’m ready!!
So the week that was... Monday –easy 40k ride Tuesday – HOT, Maffetone run test (heat made this a farce). Swim in the afternoon.
Wednesday – 3.8k Swim TT - no hiding in this! Cramps were frequent (thanks for the stretch Langy) and my approach and laziness to swimming was evident in the time.
Thursday – after the tiring swim, I stayed up here, at the Magician’s. I woke early to sneak out for a pre-dawn start of my 42k TT. I was relatively excited at the prospect of my first ever fresh marathon. First 14 were good, then met with the boys for the remainder. Right up until 30k all signs were pointing low 2:50’s at my IM HR. Then at 31k it was rapidly obvious that my nutrition was way out. I'd planned my run intake based on a lower intensity training run. So at 33k I was walking, throwing up the contents of my stomach (not deliberately), telling the boys I was finished. Had I pulled the pin here, the afore-mentioned confidence and demons would still be with me, BUT after more walking things came around, the stomach started to process some cal’s and I was running again! With 4 to go, I was back into rhythm and 4:0’s were easily being ticked off. Lesson learnt!! Friday – was introduced to the lovely KB for my first massage in 12 months. From my legs and I KB, Thank you.
Saturday – After swimming lessons with the Big O, (it was a cool and look forward to it regularly), 28k run. Similar to a previous thread, I did this in the scorching heat, finishing at-1:30pm, but on this occasion was hydrated. After Thursday, this was unexpectedly easy. Sunday – My 180k Bike TT (motor paced) – been a bit of talk about this (see PM addiction to FB above), but to be honest I was only 8min off what I thought possible. I think I would have had that 8mins, had Pete not needed to refuel, leaving me for about 20k. It was HOT and the wind came up through the back half, but it was fun.
So “that was that” for this week. I guess the thing I took most from this week, was the challenge at 32k into the marathon. After discussing it with a few friends, listening to Yoda’s advice. The insight I’ll take to NZ with me……Never ever believe you’re the only one in the “box”, when your running against your competitors and your suffering, SO ARE THEY!! Just dig in!! Tell your legs their opinion doesn’t matter, there is NO option to stop or walk. The mind runs the body not the other way around.
Everyone will hurt in Ironman, you must be willing to hurt more!!!
Remember it's all a choice…….(but not for the legs) Rich

Weeks 8 & 9 – February 21, 2011

Ok another double week update. Yes I was procrastinating, and thinking about a whole lot of other stuff before this blog and I could say “sorry”, but I would simply be adhering to what society expects of me and I wouldn’t (don’t) actually mean it. So there’s only two weeks to go and right now it's about hitting the key sessions. I’m not going to get any fitter than now, it's just a matter of ticking the 1%’ers to ensure I can play the game and not be played!!

After the week of TT’s (my last update), I went into the final week (7 Feb) of training before taper. Culminating in a 9hr simulation day. This also happened to be a big week work wise added with some less than impressive weather, but it's done.

The second week, the one just gone (14 Feb) was recovery from the 9hr, and a swim focus, with a short race at South West Rocks. This was all tracking well, (even slipped an ocean swim in on a rest day. May have been swayed by the scenery) until I got confirmation from the race organisers that I wouldn’t be starting as the race was full! I took this on the chin until I was then offered to race a team?!?!,(don’t ask me how they still add athletes to a full course in team but not individual). End of the day, I could/should have entered earlier.

So anyway, all the long days are behind me, I have a race I cant wait to get my teeth into. The only hard part from here, try not to get fat again while in taper.

So the week that was... (7 February)

Monday –Massage, KB’s magic hands did the trick again, followed by some great food.

Tuesday– 30min Tempo with 10 x 200

Wednesday – 15k Solid followed by a swim at the Uni (watched Tim Lang light it up in his 3.8k TT)

Thursday– planned a ride to work and back but old Mother Nature put an end to that. 70k Ergo.

Friday– REST

Saturday– REST and some fun times with the BIG O

Sunday–9hr Simulation! – I made a huge sacrifice of time with the Big O to get this in today, and obviously this requires support. A Big shout out to my little sister for being the Super Aunty she is. If it wasn’t for her and partner Kane’s time today, I wouldn’t have been able to get this in. These two people motivate me more than they realise and so does the amazing little boy they hung out with, so thanks TEAM. Having others believe in your journey, people you care about, it makes a huge difference, they prop you up when you start to doubt things, they can get you through some very dark places out on the track.

So started with a 3k swim where the first kilometer was in pitch black darkness of the Ocean Baths. Now I know it’s a pool but I was freaked and thought “what if someone put a shark in here over night?” this fear saw me doing a few laps head up LOL. Out of the water, 5hr ride, in the rain. Followed by 3hr run, now in the heat of the day and after raining, very bloody humid!! The day was interesting, swim was comical, ride was solo and boring. The run had great 5k at the start and realising i'd run another marathon or more, I should slow down, this threw the rhythm and HR into chaos and decided i'd run the last 20 with no HR. Good tip too, there are occasions where you need to consider HR is a guide not a governing factor. I couldn’t allow the demons in, that were there causing me to question my prep. I took it off, ran to pace and felt fine, finishing the last 5k in a shade under 20min.

So the week that was... (14 February)

Monday–Ergo set, reminding me of just how the old girl really goes

Tuesday– Ride to work, Speed set of running at lunch, Ride home with Motor pace first (I will allow Pete to elaborate on why I rode to the Race Course and still missed the Motor pace set that was planned for me.)

Wednesday – 10k solid followed by a swim at the Uni (Josh is a very good swimmer, its not that he wears a cap!!)

Thursday– 12k with 5x1k descending. Good set with the Magician, all on feel, used the Magician’s Garmin, data is looking good

Friday– sneaky swim at the Baths

Saturday– Ride to Pool, swim, Ride home. Had company of the Teacher, Tim Lang and Nath Stewart for most of the way up and back. Very very funny ride, one nameless individual smashed more sugar than I thought possible. When asked “why so many sugars in your coffee?” answer “I don’t really like coffee, as long as it's sweet” hilarious, with a Coke chaser no less!!

Sunday–Planned race, but obviously no start. 1k Ocean swim followed by 14k run with 5k at IM pace. Not the lung burning session of a race, but i'll now readjust and save the pennies for March 5^th now.

So “that was that” for this week

They (I don’t who they are) say that Ironman is 90% mental 10% physical. This is true BUT only when you have done the work. I’ve hit the big days, bounced back and hit them again. I’ve prepared better than ever, changed my philosophy, improved my numbers, remained injury and illness free, done all that I can with the time that I’ve had. I look forward to race morning. I believe in myself. I believe I am ready. There is nothing more comforting then an unquestionable belief in yourself. At two weeks to go Ironman goes mental, I love it. In two weeks I will know exactly what the sacrifice has been worth, and I can't wait!!

Everyone will hurt in Ironman; you must be willing to hurt more!!!

Remember it's all a choice…….

Rich

RACE WEEK

Ok guys, i'm sitting here looking out the apartment window and I can't wait for tomorrow!!

The last 2 weeks have been taper and nothing too exciting nor extreme from Mr Mauro worthy of mention (maybe the race record at CCTRI)
I'll confess it's this time, leading into a race, I get nervous and start to forget all the rock solid (and a little crazy) training days. The 220 bike rides with 4x45k TT in it. The 5 runs over 2:45, the 180k TT in 3:51, the track set where the White Kenyan reminded me why I'm in Ironman!! All the sessions, all the quality. The cardiovascular system is in the best shape it's seen in years, the body has held up well and I've not been injured, not sick!! Rare I know.

So when I put it all on paper (iPhone) I'm reminded - "I am ready" and I can feel from my body I am in for a pretty special day!!

The trip over was smooth and trouble free, the accom is sweet (check some photos on FB), the diet has been solid, got to see the competition at the pro briefing yesterday, no fear here!!

I look forward calmly to tomorrow now, reminded and knowing it is time to deliver, time to unleash my sacrifice on the race, respectfully and with courage I will put it all on the line to race as hard as I am able.

So there's nothing more to do except say thanks - thanks to all the people, family and friends that have helped, followed, supported me on this journey.
I am very fortunate to have an amazing family, my mum has stepped in numerous times to help, my sister and Kane for the sacrifice of a weekend to allow me to squeeze my last big day. The Teacher for joining me on the journey, believing in the process and supporting the change, but also for the ear of reason when "life" became hard. The Magician for all the pace he gave me over winter and then backed it up once I was back on the weekly program. All the sponsors. Everyone that's acknowledged and supported me randomly, and the close group who helped with the hardship and realization of what "life" now is.... To all of you I say thanks, a big sincere thanks. I always say it's a choice but this was my choice - you all supported it, and I thank you!!!

Next update will be a race report hope you are all well and look forward to a few frothy tops on my return!!

Cheers Rich

Race Report: Richard had a strong swim of 52 minutes, followed by a strong bike leg of 4:57 in the terrible conditions. 10km into the run, Richard was in the Top 15 overall and feeling great, on track for a PB. He developed a severe pain in his hip, and couldn't push off the ground. Unfortunately, Richard was forced to walk to the finish. He has spent the last few weeks of April getting the problem sorted through physio, and we believe he has it nailed now. Look forward to the future!