One week out from race day, I dive into the final discipline of the Ironman: The Run. After a lifetime of running for PB times and headspace, I reflect on the humbling reality of training for a marathon that starts after 180km of cycling. From the "syrup-leg" feeling of brick runs to the mental toll of losing speed to gain endurance, this episode is a candid look at the physical and psychological shift required to become an Ironman runner.

• Welcome to the Ironman Diaries: 1 Week to Go!

• My Running History: From University Half-Marathons to 3:20 Fulls.

• The Identity Crisis: Runner vs. Triathlete.

• Lesson 1: When your passion becomes a chore.

• Lesson 2: Letting go of the "Runner Self" and chasing new paces.

• Lesson 3: The Zone 2 Survival Guide (Audiobooks, Fuel, and Shoes).

• Lesson 4: The "Brick Run" experience (Running through syrup).

• The "Brick Run Banana" and fuelling for the 42.2km finish.

• What’s next? Weight gain, gadgets, and pre-race tears.

• Prioritise the Weakness: Because running was a strength, it often got the "leftover" energy after cycling sets, turning a hobby into a chore. Acknowledge this mental fatigue early.

• Release the Ego: You cannot compare your marathon-block paces to your Ironman-block paces. Zone 2 training builds the engine you need for the finish line, even if it feels "slow" compared to your PBs.

• Save Your "Demon Thoughts": Don't use up all your mental grit in training. Use podcasts and audiobooks for long Zone 2 sessions to keep your mind fresh for the "dark places" on race day.

• The Shoe Rotation Matters: Save the high-stack tempo shoes for specific sessions. Training in daily trainers (like the Gel Nimbus or Novablast) keeps your legs honest and prevents over-reliance on tech.

• The "Brick" Sensation: Expect the first few kilometers off the bike to feel like running through syrup. Higher cadences on the bike can help the transition, but nothing beats the "Brick Run Banana" for a mid-transition energy boost.

  
  

  @theexerciseengineer

5 Key Lessons about learning to ride a bike for an Ironman

Rent a Bike: Sportcorp Australia

I was interviewed today by 'Women's Running Collective'. We talk all things running, setting goals, building habits, women's biomechanics, nutrition and so much more!

If you're just starting your running journey or you're striving to PB your next race, you're going to love this chat!

Thank you for having me team xxx

Women's Running Collective Podcast: https://open.spotify.com/show/2KuWtqVrlxtrUWPw5aVRHM?si=9a9204ca7df84a3f

Chapters:

00:00 - Guest introduction: Lou Kelly
01:42 – Rapid fire questions with Lou
08:15 – Lou’s journey from civil engineer to running coach
12:15 – Strength training & why it’s so important for women
16:51 – Biomechanical issues & running form tips
22:05 – Compassion in coaching (and with yourself)
24:00 – Building sustainable habits that last
27:12 – Setting realistic, achievable goals
34:38 – Positive reinforcement, self-talk & mindset
38:10 – Final thoughts, takeaways & recommendations