2012 Honolulu Marathon

Carbed up the past few days. Forgot my HR strap in Hilo, but lucky Chris Gregory did some quick thinking and posted on Facebook for help. Steve Pavao brought it over on the next flight out and met up at the expo. Walked around all day yesterday at the expo, Ala Moana, then to watch 'Wicked' at Blaisdell. Probably walked close to 10 miles, well at least 8 because we were on our feet for about 6 hours. I guess that gave our feet confidence, all we did today was pick up the pace. Kept eating complex carbs all day with a bit of protein. Pizza and salad for dinner. Slept a solid 6 hours. Oatmeal for breakfast.

My goal was to break 4 hours. During training, I had a great 18 miler but anything longer and I felt like crap. 4 hours was a practical and manageable time.

There were SOO MANY PEOPLE! 31,089 participants lol! We walked past all the pace signs that read 6-7 hours, then 5-6, and so on. As we advanced closer to the start line, people even began appearing faster lol. Winona and I discussed advancing to the front. We got into the 2-3 territory and she wanted to back up a bit. The fireworks went off exactly at 5am, which reminded me to turn on my GPS haha. We were about 300' from the start line, but it took us 3:37 to get there, which was just enough time for my GPS watch to find satellites. My HR was 101 before I began running! It was just too damned exciting. The fireworks kept going for what seemed forever.

There were too many slow runners in the front. My plan was to run a 10ish pace for the first half mile then slow pick it up to keep my HR down. But my HR was in the high 150's already, and in the 160's at a 9 pace, so I figured WTF. I'll run as fast as I can in the 160's and maintain that. Seemed to work out. Electrolyte every 30 min, GU Roctane 5 min before and every 45 min. I sipped water from my little Hawaiian Springs 16 oz bottle that the hotel gave me. I held on to that little buddy for 11 miles. I actually felt kinda sad letting it go. I tossed it gently in some soft grass next to a trash bin in front of a nice house (You think that's funny? I laughed when I found out Winona kept hers the ENTIRE RACE and refilled it from paper cups while running!). Although I missed my friend and was thankful for nourishing me so far, I felt free and felt like I could pump my arms more. I picked up the pace for a bit while still trying to stay loose. It was around then when I looked around at the people around me and we were all going the same pace and cadence. They all looked like they were gonna maintain and I thought to myself, this is my group! We ran this far together and we'll pretty much be together the rest of run. I drew so much energy from them and all the participants.

The middle miles were a blur, but I felt great! Mile 17 was when I usually started feeling crappy, but that's because I would start out too fast. My calves began cramping up at mile 19, so I tried to loosen them up and quickly downed a Roctane and an extra electrolyte. This worked for a while but decided to slow it down to just under 9. In the meantime my hamstrings began to cramp. The hill at mile 25 was the worst. I pushed with my gluts, trying to save every other muscle and it seemed to work. My average pace was 10:27. Not sure which aid station it was, maybe the 24 mm, but I walked while downing 3 cups of gatorade and water. I lasted maybe just 3-5 seconds but it felt tough as nails to get started again. After the hill was a ridiculously steep downhill section. At least it felt like it after 25 miles haha! I tried to come down controlled but everything was aching. Finally I decided to let go and just go with it. I held a pace that kept the cramping right on the edge. When it flattened out I picked up the cadence and held on. Only 2km left with 15 minutes to go to break 4. Nice and easy, mashed potatoes...

Finally, the finish line came into sight and I had The Last Samurai film score on my ipod playing. Such a moving and motivational song. I begged my legs and ipod to just make it. And they did. Crossing that line felt so glorious. I never felt so accomplished finishing any race before. Everything went as planned with just a bit of cushion. My first official marathon!

Garmin results: http://connect.garmin.com/activity/250672378
Official results: http://www.sportstats.ca/displayResults.xhtml?racecode=103633
Bib #4736 Finish time 3:51:42; 8:51 pace;
989th out of 31,089 participants;
M30-34: 111/1279;


I'm even more proud of my babes who destroyed her goal by over 15 minutes with a 4:12! 30th out of 865 in her division (F20-24)!

2012 Lavaman Keauhou Olympic Triathlon

Fear kept me from attacking any hills during training, after my nasty bike crash nearly 3 months ago.  Didn't run much hills either during training. No excuse there. It was scheduled once a week alongside the speed work and long training runs for Honolulu Marathon. Just felt like I needed to rest my legs more for the long runs. All that and the pressure of training for two different types of races a few weeks apart. More focus was on the Honolulu Marathon, but I still wanted to do well at Keauhou.

Joe Wedemman lent me his wetsuit for the swim, which made me feel like I was floating. The Outrigger closed down, so our new host was the Sheraton. The transition was a bit long, but it gave my legs a good warmup and bonus time to take off the wetsuit on the way. Had a little trouble with the legs, so I sat down to take them off. 1500m swim in 0:30:44 for 88th/320 and a 1:42 transition

This was the 2nd time I rode my TT since the crash. Had 28s on the back, but only 39 up front. Could've used a 34 for this climb. That first hill out of transition was killer. HR spiked at 180, then I eased off back down to 160s. Kam3 was a nightmare. I didn't have the gears or legs to get my cadence above the low 60s. My HR was steady 160, and my speed was a sad 7mph avg up the hill. On the way down, my cadence dropped to practically 0, because I was still afraid of going fast downhill, which was proof in my still elevated HR lol, I topped out at 35mph on this first section. I had no choice now but to go. It was a race! By the 2nd downhill section, I felt more comfortable. I think it was then when I hit 44.2mph, my fastest to date. I thought coming down Kaiwi St was going to be sketchy, but it actually wasn't as steep as Kaleiopapa St. I wasn't prepared for that one, and the transition turnoff felt like it was still on that slope! 26.7mile bike in 1:26:13 (18.72mph) for 107th/320 and a 1:45 transition. Avg HR 158bpm, 1,095' of climbing about 81 cadence.

The run was brutal. Started with a hill and the rest was through the golf course. Tried to chase down Kawika Singson and Adam Busek, but they kept getting away. The last mile flattened out and I finally gained some ground. Kawika is the best sport! He kept cheering me to catch him, which also kept pushing him to run harder. Finally caught him with less than a quarter mile to go. Missed Adam by a few seconds. The 100m home stretch was too narrow and windy to catch him.  6.2mile run in 0:47:39 (7:41 pace) for 42nd/320.

Overall 02:48:03 for 69th/320 overall and 5th/22 (30-34M)

Official results http://www.jtltiming.com/results/lavak.html
Garmin tracker http://connect.garmin.com/activity/244795922

Lavaman Waikoloa 2012

Winona got on her first road bike 2 months ago. She was discouraged by the limited amount of training she could get before racing. She didn't know she was ready before she even started training. But she trained hard. Winona organized training days on the other side of the island once or twice a week, around instructing spin classes Monday thru Friday. She alternated swims and runs 3 days a week, sometimes practicing after spin class, or even having the class do bricks with her! (bike-to-run).

She was terrified of swimming with an expected large group of people (300-400 in her wave), so we drove out to Kona the day after one of our toughest training days in Waikoloa to swim with about 50-75 others in a Peaman swim/run. This helped give her a sample of the bigger picture. She was less afraid of getting kicked, elbowed, drowned.

We tapered down in the final week, following the big training day where she hit a psychological wall. We did enough cardio to sustain and filled our muscles with glycogen. By race day, we had more energy than we were used to training with. This made the difference between a "failed course preview" and a great race.

We drove down for our race packets and pre-race meeting the day before the race. It wasn't until the moment I had my number painted on, did I get excited about the race. That's when I remembered that feeling you can only get from racing in a triathlon. The music playing in the background. Smiling faces all enthusiastic to spend so much stored energy. They all made it this far, overcoming hard training, illnesses, injuries, and more. For some it's just another training day, for most, this would be the most difficult physical achievement in their life.

The car was loaded the night before. We left Hilo early, Chris and Ken following as an eager support group. We ate breakfast on the way, drank lots of fluids and visited bathrooms along the way. Our support group took 2 wrong turns but found their way. Their positive energy instantly picked us up. We stalled a bit in the parking lot and transition area, forfeiting our warmup time. In a longer race, this would be vital, but Chris said we did the training without warmup so that boosted my confidence.

Reviewed navigation to our transition areas, our numbers touched up, timing chips, and with 12 minutes till Winona's wave start... one last bathroom break. The line wasn't ridiculously long, and if I hadn't made this one, I would have to buy a new suit for the next race. Exited the porta-john with a big smile and feeling race weight ready. Ran back to down an Endurolyte, when Jessica found us. She gave Winona a big hug, a few thoughtful words to encourage her, advice to overcome her swim, and helped her get her swim cap on good. This comforted Winona and I'm grateful.

"5 minutes till race start, all red caps in the water!" And Winona takes off. We didn't get to kiss each other good luck, but we knew how we felt and it could go left undone. She followed Jess' advice and stayed off to one side. Our wave started 5 minutes later and all I could think about was how she was doing. The water cleared up once we got a bit outside, and aside from the triathlon wake, was calm. I stayed on whoever's toes were in front of me, tried to keep one arm in front at all times, kept my head down, and kicked into my strokes. The current helped to pull us back in. For a few minutes, this Japanese dude and I were synchronized. I have to admit, it felt pretty awesome. I felt really good getting out of the water. Marked the split on my watch and noted 0:29.27. That's pretty good for me, so I was stoked. I ran through transition while Chris cheered me on. He may have been more excited about my time than I was! It took me a few seconds to run up to the transition area, where it clocked me at 30:13 for a pace of 1:54, transition time of 1:41, and 360th place overall. Winona finished in 27:21 for a 1:43 pace and 183rd overall.

Kept my socks off for the ride. Didn't have any major problems. We finished before the wind picked up, and it was a relatively peaceful day. Quads were feeling it early so I exercised my gluts. Just stayed low and tight and pedaled hard. I got into a rhythm on the way back and gained momentum. Finished 40km (24.85miles) in 1:15 with an average speed of 19.8mph for 238th place overall. Transition time was 1:14. I'm proud of my time with the amount of training I put in.

Running out of transition, Chris yells out "2:20 behind Winona, go get her!" So I did. What's incredible is her pace in comparison with her training times. She finished in 1:21, riding an average pace of 18.4. The week before, she averaged about 15 and on Tuesday was 14mph. What's equally astonishing is her transition time of 0:38 which was 19th overall.

The off-road portion of the run was pretty tough. The grade of the gravel was substantial. It really slowed me down. I finished 10km (6.2miles) in 45:38 for a pace of 7:22 and 59th overall. I passed Winona on turnarounds and she looked so strong and cheerful. This really made my day. I loved watching her run hard and enjoying herself. She finished in 53:07, at a pace of 8:34 for 230th overall place.


Winona finished 243rd/1600 at 2:43.57. 2nd out of 22 in her age group!
I finished 147th at 2:34.03. 20th out of 96 in my age group.

We're both really happy with the results and can't wait for Lavaman Keauhou. Chris will register early so he doesn't miss his slot. We're pushing Ken to get back into triathlon too, so hopefully this will be his comeback. This also might be Colby's first!


Congrats to everyone else I know who finished: Bree Wee (1st Female and New Course Record!), Andy Penny (3rd in AG), Brandon Perea (2nd in AG), Joe Wedemann, Kawika Singson, Zach Johnson, Tay Soares, Don Perea, Carol Langevin.


We're planning on hosting our own triathlon here in Hilo soon. In the meantime, we'll continue training in preparation. I really need to spend more time biking. I know I always promise to train more and don't follow through. I need to get better!

Thanks to Mariko Langevin for the awesome support and pics, and to Chris Gregory for filming and putting together this hilarious video. Check out his running page on youtube, as cicirunner

http://youtu.be/jfFCNzzqbr8

Here's a link to the results:

http://www.lavamantriathlon.com/waikoloa/index.php/results/2012-results

Lavaman Waikoloa 2012 Preview

A week before the race, we decided to practice the entire triathlon. We started a little late, so the wind was already up, and it was extra windy. I had just got off work and met them in Waimea. Chris was kind enough to swap with me so I could ride down with Winona. We were in good spirits and embracing the hard day awaiting us.

The water was murky and choppy but wasn't enough to slow us down. Winona pushed even harder to keep up with Ken, who can easily keep up with me in fins. We didn't waste much time and rushed off on our bikes.

I usually stay with Winona on the bike and try to guide her, but she's improved and was keeping up so Chris and I planned on playing catch up to Winona, Brian, and Ken. I told her to try hard to learn how to grab her water bottle during the slow parts like hill peaks and take sips often. A few minutes in, Winona's bike computer dismounted so she had to turn around to get it fixed. Luckily, Chris and I were taking our time prepping our bikes/gear. We started together and took off into the wind. Chris was gone in no time. My legs/gluts were feeling it from a run three days prior and squats the day before. I couldn't push. Winona had just taught spin/brazilian jump the day before, so she didn't get any rest either. She was right on my tail. We planned on riding to the 89 mile marker, but all did different distances. Ken and Brian were out first, realized the course was shorter and turned around at the 87 mile marker. Chris who was gaining on them, calculated that they couldn't have gone to the 88mile marker, turned around at the 88mm. Winona used her computer, and turned around at half the course distance. I just thought I was being slow, turned around at the 89 and hated myself for it. It felt like the wind had changed directions on us and were facing a headwind the whole way. On the way back, the wind had picked up and we were crawling up hills into it.

I was defeated and was out of the game. When I got back, the rest of the group were anxious to start running. We loaded the biked back into the cars and took off on the hilly, partly-trail run. I kept Winona company for the run. I couldn't really go much faster anyway. 1/4 mile in, she started feeling side-pain but ran through it. She told me she didn't drink at all on the ride and chugged 20 ounces of water as soon as she got back. She gave me an earful about how I forced her to race, buy a bike, with not enough training time. Her body was aching and she didn't believe she could finish the race. Everyone knows her as the cardio Queen. She had to do well. I tried to give her positive support but eventually got fed up with the negativity. We eventually got it together and finished about 4.5 miles of the run. She would later remember how she felt at this moment and how she pushed through.

Run

6 miles in 0:43.42. 1st 3 in 24 to warmup. Calves a bit tight. Breathing heavy last 2. Last mile sub-6.

Balance

5/3/1
Cycle 1 / Week 2

Been trying to discover a balance between strength and triathlon training. Sunday was our biggest training day in preparation of this upcoming Sunday's Lavaman Waikoloa Olympic Triathlon. My first triathlon in... 2 years?

This week is 5/3/1's 3rd week in my cycle. It's the biggest week, in terms of 1RM%. With 1 week remaining, it's also my taper week. What to do...?

Should I just bypass my 5/3/1 week and go straight to Unload? Should I abstain altogether and concentrate on tapering?

Aside from squats, I've made significant gains in strength this week. Squat morning was spin hills. Squat noon was a 5 mile run. Haven't run longer than 2 miles for longer than I can recall. It was a heavy day and I only missed my PR by an estimated 2#, so that's a win.

I'm voting to put 5/3/1 on hold in favor of tri-taper. I want to stock up on glycogen in my muscles and build my anticipation of workout neglect to a fever that can only be relieved via Sunday morning's race

5/3/1

5/3/1 Cycle 1 Week 1 (85%)

The principle concept of the program is to build strength focused on 4 main multiple-joint exercises in a progressive cycle based on your calculated 1 rep max. The 5/3/1 program was designed to build practical strength while maintaining flexibility and stamina. Wendler stresses starting very light and progressing slowly, emphasizing respect to proper form.

3-4 days a week, you do a warmup, 1 main exercise, and assistance exercises. Conditioning should be done 2-3 times a week.

Warmup

10-15 min warmup could be a few light main sets, foam rolling, static stretching or jumping rope. I haven't tried foam rolling, so I might give it a shot. From what I've read, it's a great way to massage deep, active muscle tissue. 

Main

The 4 main exercises are deadlift, squat, bench press and standing military press. There are 4 weeks to a training cycle. Each set's weight is a set percentage of your estimated one-rep-max (1RM). 

• Week 1: 3x5 (3 sets of 5 reps)
• Set 1: 65% (of 1RM) x5 reps
• Set 2: 75% x5
• Set 3: 85% x5+
• Week 2: 3x3
• Set 1: 70% x3 reps
• Set 2: 80% x3
• Set 3: 90% x3+
• Week 3: 1 set of 5 reps, 1 set of 3 reps, 1 rep (5/3/1)
• Set 1: 75% x5 reps
• Set 2: 85% x3
• Set 3: 95% x1+
• Week 4: Deload with an easy 3x5
• Set 1: 40% x5 reps
• Set 2: 50% x5
• Set 3: 60% x5
• Week 5: New Training Cycle! Restart at Week 1, recalculating 1RM if you have set new PRs and wish to progress in weight.

Adjusting from a higher rep count was awkward until I got to the 3rd set. This is an opportunity to establish a new PR (personal record). You have the option to progress after each training cycle, using your new PRs in the formula. The 1RM can be estimated using the formula Weight x Reps x .0333 + Weight = Estimated 1RM.

Assistance

Follow-up with a few high-rep assistance exercises. Option A) 2x reinforcing + 1 opposing exercise. 2 warmup sets of 10 reps and one all-out set per exercise. Option B) High-rep body weight (reinforcing/opposing) 75+ reps. For instance, if today's main exercise is deadlift, your assistance exercises would be Leg Press, Glute-Ham-Raise, Hanging Leg Raise. 

Conditioning

Hill sprints, Prowler, or dragging a sled. Endurance? Maybe even HIIT? This can be done during off days, but it must be done and done hard.

Started Day 1 based off a chart after hearing about it from my buddy Maika'i; before reading the book; before I knew I was supposed to rep out. Didn't feel worked after Bench so I also did Press, but also didn't rep out. I'll see what I can do with Standing Military Press at the station today.

I downloaded 2 iPhone apps to test out. One allows you to easily log progress, and the other lists examples of assistance exercises. Not sure how to link an app from iTunes, so you'll have to find it on your own. You can find the ebook version of Wendler's 5/3/1 on EliteFTS.net for $20. 

I don't have a goal for this program. I don't know how much I want to be able to bench by the end of the year. I just want to get stronger. Not exactly sure how I will handle balancing this program and my endurance workouts, which I haven't been doing anyway. My conditioning will vary between endurance, HIIT circuits and hill sprints. I want to be all around fit and possibly shape a V out of this flabby existence.