2010 was limited to 2 races... a 50k relay run and a sprint tri (edit: 3 races. Just remembered the guys talked me into doin EMS Week 5k. I think I finished just under 20 min for 11th place overall and 3rd in my division. I just wanted to break 20. Aiming to break 19 in 2011). Finally decided on Lavaman Waikoloa, and found out registration is closed... bummer... but I'm gonna do Honu. That's a fact.
Not sure what other races will challenge me in 2011, but I plan on getting some gears put on my roadie... hint hint ;)
See you soon...
Friday, December 10, 2010
Tuesday, June 15, 2010
HFD Swim Week + CrossFit
Swim Week was pretty nuts. I learned to conquer a few fears.
Heights - Never jumped from anything higher than the 1st tower at the Kawamoto Olympic Pool (15'). At the end of swim week, I jumped from the first tower 5 times, the 2nd platform (22') twice, and the top platform (33') twice. Each jump was followed by one of 3 types of rescues.
Static Dive - I can't hold my breath for much anything. Nor have I attempted to dive very deep. My deepest was 14' to recover a brick while training for the HFD agility test. It was very difficult for me to stay at the bottom of the pool for 30 seconds. I freaked out while waiting for the guys to tell me to come back up. I need to work on relaxing down there.
Brick Running - Like rock running, but we're in a group and have to go down there everytime a buddy needs to be relieved.
Anyway, we swam anywhere from 2 to 3, maybe even 4 miles per day, including rescue tows... for a total of 6 days.
CrossFit
Pretty cool place. I was impressed with the workout. I completed 13 rounds of "Cindy" in 20 minutes. 1 round of Cindy consists of 5 pullups, 10 pushups and 15 squats. Total of 65 pullups, 130 pushups, and 195 squats. Qualified pullups are chin above bar to completely extended arms. Pushups are locked out arms to chest and thighs touching ground. Squats are legs locked, down to... a full squat you would see on National Geographic. Jordan was a beast at 19.5 rounds. The gym record was 30. Not sure what the CrossFit record was.. but I know it was insane. Cause Jordan is a freak. Jon did about 17 or so.
If I hadn't lost my circuit strength from missing out on P90x for the past few months, I could've done a lot better (but so could the rest of the class).
Can't wait to get started on TRI again! Committed myself to competing in Lavaman Keauhou this year :)
See you soon ;)
Heights - Never jumped from anything higher than the 1st tower at the Kawamoto Olympic Pool (15'). At the end of swim week, I jumped from the first tower 5 times, the 2nd platform (22') twice, and the top platform (33') twice. Each jump was followed by one of 3 types of rescues.
Static Dive - I can't hold my breath for much anything. Nor have I attempted to dive very deep. My deepest was 14' to recover a brick while training for the HFD agility test. It was very difficult for me to stay at the bottom of the pool for 30 seconds. I freaked out while waiting for the guys to tell me to come back up. I need to work on relaxing down there.
Brick Running - Like rock running, but we're in a group and have to go down there everytime a buddy needs to be relieved.
Anyway, we swam anywhere from 2 to 3, maybe even 4 miles per day, including rescue tows... for a total of 6 days.
CrossFit
Pretty cool place. I was impressed with the workout. I completed 13 rounds of "Cindy" in 20 minutes. 1 round of Cindy consists of 5 pullups, 10 pushups and 15 squats. Total of 65 pullups, 130 pushups, and 195 squats. Qualified pullups are chin above bar to completely extended arms. Pushups are locked out arms to chest and thighs touching ground. Squats are legs locked, down to... a full squat you would see on National Geographic. Jordan was a beast at 19.5 rounds. The gym record was 30. Not sure what the CrossFit record was.. but I know it was insane. Cause Jordan is a freak. Jon did about 17 or so.
If I hadn't lost my circuit strength from missing out on P90x for the past few months, I could've done a lot better (but so could the rest of the class).
Can't wait to get started on TRI again! Committed myself to competing in Lavaman Keauhou this year :)
See you soon ;)
Wednesday, March 17, 2010
HFD Physical Assessment - Day 1 & 2
Not much time for words cause I've got some reading/studying to do.
Didn't have time to get in enough liquids (or piss) before yesterday's dry physical assessment. Did a 1/2 mile or so run warmup then got right at it.
Did a slightly hilly 2 mile, timed group run. Kept pace with the instructors until I asked their pace after the first mile. They were doing 6:17. Oh boy. I haven't kept that pace in a while. The second mile (7:13) found me drifting away. Finished strong at 2/18, about half a minute behind Mr Bump and the fitness instructors.
Pounded 13 pullups, but didn't go all the way up and down on the last two. So the instructor could only count 11 of them. Not outstanding either. Somewhere in the middle of the group.
Plank was incredible. I made it to the top 4 with 3:04. Next was Gary at 3:26. Adam and John made 6 minutes. LOLWTF.
Yeah so then we did pushups. I was up there with 25. We had to do them to a beat, so that was a fun new twist. Jordan lost count at 45 something. Animal.
Today was swim. I was in the 1st of 3 groups to show their 500m skills. I went out at a crazy pace, and died after 200m. Ended up 8/18. Adam got 7:45 or something for third. Keo finished at 6:50. Justin at 5:15 or some crazy shit. That dude is incredible. I heard he was a great diver, but DAMN.
We each have strengths and weaknesses. But we all share a passion for what we do. We quickly have become a team. If there's anything that I can do besides being the best damned fire recruit they've ever seen, it's to ensure that every single one of us will not only pass, but excel.
I work with a few fish, some gorillas, cheetahs, and a couple two-by-fours. I get to talk to them and learn from them. I love my job.
Okay, now onto the books, shoe polish and ironing. Good night :)
Didn't have time to get in enough liquids (or piss) before yesterday's dry physical assessment. Did a 1/2 mile or so run warmup then got right at it.
Did a slightly hilly 2 mile, timed group run. Kept pace with the instructors until I asked their pace after the first mile. They were doing 6:17. Oh boy. I haven't kept that pace in a while. The second mile (7:13) found me drifting away. Finished strong at 2/18, about half a minute behind Mr Bump and the fitness instructors.
Pounded 13 pullups, but didn't go all the way up and down on the last two. So the instructor could only count 11 of them. Not outstanding either. Somewhere in the middle of the group.
Plank was incredible. I made it to the top 4 with 3:04. Next was Gary at 3:26. Adam and John made 6 minutes. LOLWTF.
Yeah so then we did pushups. I was up there with 25. We had to do them to a beat, so that was a fun new twist. Jordan lost count at 45 something. Animal.
Today was swim. I was in the 1st of 3 groups to show their 500m skills. I went out at a crazy pace, and died after 200m. Ended up 8/18. Adam got 7:45 or something for third. Keo finished at 6:50. Justin at 5:15 or some crazy shit. That dude is incredible. I heard he was a great diver, but DAMN.
We each have strengths and weaknesses. But we all share a passion for what we do. We quickly have become a team. If there's anything that I can do besides being the best damned fire recruit they've ever seen, it's to ensure that every single one of us will not only pass, but excel.
I work with a few fish, some gorillas, cheetahs, and a couple two-by-fours. I get to talk to them and learn from them. I love my job.
Okay, now onto the books, shoe polish and ironing. Good night :)
Monday, March 1, 2010
TeamMangoRaces - Sprint Triathlon - Feb 28, 2010
Left war
m, dry Hilo at 5am. Kona was warm, dry and sunny by 7am. The water was flat and clear.
swim - 1/3 mile (to last bouy) - 0:09.46.90
Jeremy and I were anxious on eating at Sushi Enfuego since Thursday's run. Tim Robinson broke the bad news that they had moved to Waimea. We got shut down by 3 other sushi bars on the way to Bike Works, Sports Authority, and Big Island Running Co. I guess th ey don't get much biz on Sundays. We gave up on sushi and decided to get some burgers. Got shut d by Outback also, so went to Oceans for sashimi, hot wings, Lavaman, buffalo ranch chicken sandwich (pictured) for me and a Philly cheese steak for Jeremy (pictured)
m, dry Hilo at 5am. Kona was warm, dry and sunny by 7am. The water was flat and clear.swim - 1/3 mile (to last bouy) - 0:09.46.90
bike - 14 mile (to the pit) - 0:50.31
run - 2 mile (to kahakai rd) - 0:13.46
Had a great swim, but didn't have anything on the bike. Felt really good on the run.
Jeremy and I were anxious on eating at Sushi Enfuego since Thursday's run. Tim Robinson broke the bad news that they had moved to Waimea. We got shut down by 3 other sushi bars on the way to Bike Works, Sports Authority, and Big Island Running Co. I guess th ey don't get much biz on Sundays. We gave up on sushi and decided to get some burgers. Got shut d by Outback also, so went to Oceans for sashimi, hot wings, Lavaman, buffalo ranch chicken sandwich (pictured) for me and a Philly cheese steak for Jeremy (pictured)
Saturday, February 20, 2010
2010 Triathlon Training: Month 1
Completed my first full month of triathlon training.
View the original post if you can't see the table
http://mike-brown.blogspot.com/2010/02/2010-triathlon-training-month-1.html
Need to find more time for the bike. Always think about setting up the trainer and a movie on the laptop but never actually do it. It should at least match the swim and run times.
With Fire Fighter Recruit training coming up, I'll be spending a ton of time running and swimming (I hope so), so it works out that I've been concentrating on those 2. Was thinking about packing on a weighted vest for my runs to help simulate FF gear. Maybe I'll borrow Eric's for a run or two.
View my Google Spreadsheet Training log http://tr.im/sbr247
View the original post if you can't see the table
http://mike-brown.blogspot.com/2010/02/2010-triathlon-training-month-1.html
| Swim | Bike | Run | Swim | Bike | Run | |
|---|---|---|---|---|---|---|
| Hours | Miles | |||||
| Week 1 | 0:45 | 1:20 | 2:20 | 1.31 | 17.30 | 15.70 |
| Week 2 | 2:09 | 2:30 | 3:29 | 4.00 | 43.50 | 21.16 |
| Week 3 | 2:46 | 0:00 | 2:52 | 4.83 | 0.00 | 18.70 |
| Week 4 | 1:14 | 0.00 | 0:31 | 2.31 | 0.00 | 3.10 |
| Week 5 | 3:19 | 0:00 | 1:38 | 6.04 | 0.00 | 10.20 |
| Month 1 | 10:46 | 3:50 | 11:25 | 19.48 | 60.80 | 72.86 |
Need to find more time for the bike. Always think about setting up the trainer and a movie on the laptop but never actually do it. It should at least match the swim and run times.
With Fire Fighter Recruit training coming up, I'll be spending a ton of time running and swimming (I hope so), so it works out that I've been concentrating on those 2. Was thinking about packing on a weighted vest for my runs to help simulate FF gear. Maybe I'll borrow Eric's for a run or two.
View my Google Spreadsheet Training log http://tr.im/sbr247
Monday, February 1, 2010
2010 Triathlon Training: Week 2
2010's first full triathlon training week has ended.
I got in 4.5 hours last week, and the week prior was all rest. The gym has been getting a lot of my attention in the past 3 months. While strength training has given me added power for those nasty hills and pulling the last few hundred feet to shore, I don't feel AWESOME like I do after a swim, bike, and/or run. After strength training, I feel miserable and sore.
So I've scratched my itch and now I can't stop scratching. I love multisport.
Week 2 miles/hours:
Swim 4.23 miles, 2:16 hours
Bike 43.50 miles, 2:30 hours
Run 21.16 miles, 3:29 hours
Gym/Yoga 3:45 (including rest)
12 hours total
http://tr.im/sbr247
I won't attempt to qualify for Ironman this year, but I'll do as much sprint and Oly triathlons as I can squeeze in between Fire Fighter Recruit training class
I got in 4.5 hours last week, and the week prior was all rest. The gym has been getting a lot of my attention in the past 3 months. While strength training has given me added power for those nasty hills and pulling the last few hundred feet to shore, I don't feel AWESOME like I do after a swim, bike, and/or run. After strength training, I feel miserable and sore.
So I've scratched my itch and now I can't stop scratching. I love multisport.
Week 2 miles/hours:
Swim 4.23 miles, 2:16 hours
Bike 43.50 miles, 2:30 hours
Run 21.16 miles, 3:29 hours
Gym/Yoga 3:45 (including rest)
12 hours total
http://tr.im/sbr247
I won't attempt to qualify for Ironman this year, but I'll do as much sprint and Oly triathlons as I can squeeze in between Fire Fighter Recruit training class
Tuesday, January 26, 2010
Hilo to Volcano 31 mile Relay Run
Barely any cardio since MangoMan at the beginning of November. Been at the gym for 3 months, focusing on strength while letting my mind and body rest.A few weeks ago I had to sub for the other Michael Brown in a Swim, Run, Paddle relay triathlon on a day's notice. My portion was a 4 mile run from Richardson's Beach Park to Kuhio Park around 11am-ish. The only type of running I'd been doing was a 15 minute warmup and cooldown on the ellipticals. So this was tough. I'm not sure how long it took me, but I bonked around 3 miles and had to walk for a couple minutes. I finished as strong as I could. Other than myself, we had a strong team.
This past Saturday, I subbed for Joe Wedemann in the Hilo to Volcano Relay Run on 2 days' notice. 3800' elevation climb over 31 miles. It was a 3-person relay with 5x2-mile legs. I had the 2nd leg. Adam and Jeremy convinced me it was the easiest portion according to their estimates on MapQuest. Luckily, they got me back into running since Sunday. Anyway, enough feeling sorry for myself. Mom let me borrow the van so we could use as a shuttle on our journey.
Rob Van Geen came down to the start to show his support. He just did the Hawaii HURT100 100 mile trail run last week in 35ish hours. Way to go Rob! first Big Islander to ever complete the race. He also shared this link with me, which is kinda scary http://satepsanone.nesdis.noaa.gov/pub/OMI/OMISO2/Hawaii/Hawaii_OMI_SO2_20100123_2334.gif That's how bad the vog was on race day... right in our path, LMAO.
I felt okay on my first leg. I decided to take it easy and go by feel. I kinda forced myself to by forgetting my watch. Adam started for us and tagged me while maintaining 4th place. My first leg was flat and the air was cold. My 2nd leg was my quickest. I was warmed up and it was flat. The rest was uphill. I later found from veteran runners (the first place finisher, Eric Glaus, for one) that the 2nd leg runner had the toughest legs. But enough feeling sorry for myself.
Jeremy ran 10.4 miles in 1:20. Adam ran 10.7 miles in 1:26. I ran 10 miles in 1:30. I'm just glad I didn't slow them down too much. We finished 3rd with an overall time of 4:11.
So, my triathlon season has officially begun for 2010!
I started an online triathlon training log spreadsheet, based off of Adam's paper version http://tr.im/sbr247
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