Rob Gray running on the Kona lava fields

Rob Gray

Ultraman World Champion. I help athletes find out what they're capable of.

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Featured Race Report

I Walked Off Kona at Mile 11. 41 Days Later, I Won Ultraman.

I Walked Off Kona at Mile 11. 41 Days Later, I Won Ultraman.

World Champion

It wasn't a comeback. It was a priority call followed by a build followed by an execution. And I won by exactly the amount the plan was designed to produce.

Kailua-Kona, HI·1st place

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Race Reports

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Ironman Arizona 2014

Ironman Arizona 2014

Tempe, Arizona·4th in AG, Kona Qualifier

My chain snapped in the first minute of the bike. Six and a half minutes later I was back in the race, chasing a field of nine sub-9 contenders for one of four Kona slots. The result was a 29-minute PR.
Ironman South Africa 2014

Ironman South Africa 2014

Port Elizabeth, South Africa·3rd in AG, Kona Qualifier

A bucket-list race on home soil, low training volume, and a sprint finish in the final 800 meters to take a podium spot, with my dad screaming 'Take him, Rob!' from the sideline.
Ironman World Championship 2013

Ironman World Championship 2013

Kailua-Kona, Hawaii·9:40 PR

My first Kona. I left no stone unturned in the preparation: CTL at an all-time high of 163, wind tunnel sessions, metabolic testing, heat prep in ski gear. Then my glute seized in the first minute of the bike.

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From the blog

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Framework

Heat x Altitude Descent: Why Kona 2015 Broke Me

I lived at altitude. I raced at sea level in Hawaiian heat. The compound failure mode I didn't plan for produced my worst Kona.

Origin Story

Three Ironmans in Nine Weeks: The Formative Season

My first Ironman was 11:02. Twenty days later I PR'd by 44 minutes. The 2011 trifecta taught me that lessons travel between races over years, not weeks.

Race Execution

Compound-Conservative Targets: How IMAZ 2014 Produced Four Simultaneous PRs

I PR'd my swim, bike, run, and overall time on the same day. The plan called for it. Here's the structure that makes that possible.