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

First Class - Master's Swimming, Hot Feet

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Joining the Hilo Aquatic Club for practice MWF 5:30-6:45am, coached by Jon Hayashida. Today was my first visit with the club and Jon had me jump in to observe my technique... or lack thereof.

Here's a link if you wanna join http://www.hawaiimastersswim.org/clubs.html#HAQ

He was commanding some numbers for everyone to do laps that I didn't understand at all. Something about this many laps at this time or something. I think we did about 8x100m, 400m kick, 400m buoy. I had to rest quite a bit. Haven't done this type of aggressive intervals since Jessica was training me last summer/fall.

Things I learned today and need to practice on:

• high elbows
• drag fingers
• stroke down center
• hands enter at shoulder width
• flutter kick (no more dragging legs or kicking on each stroke)
• rotate hips for legs to rotate

Water was surprisingly warm this morning.

Temp was about 78F during my run from 1-2pm. 6.9mi in 1 hour. iMapMyFitness failed after 3.9 or so miles, then I resumed tracking and it kept reading 5.1miles over and over. I love that iMMF has audial feedback, but hate it's instability.

Love the heat training. Slowly getting acclimated.

Bike: Wainaku - Kawili - Banyan Drive - Downtown Hilo

http://www.trailguru.com/wiki/index.php/Track:3SQP

User: Hilomike
Category: Mountain Biking
Start: 2009/01/27 18:23
Finish: 2009/01/27 19:10
Duration: 00:47:24
Distance: 7.11 miles
Min Speed: 2.45 mph
Avg Speed: 9 mph
Max Speed: 23.45 mph
Avg Pace: 06:40 mins/mi.
Min Elevation: 62 ft
Max Elevation: 200 ft
Total Ascent: 610 ft
Total Descent: 545 ft
Calories: 336


Notes: Donald had to drag my ass out cause I was freakin lazy. My legs warmed up quickly and my knees felt stronger. I forgot to start the GPS again, so it's about a mile short. But I didn't edit the data. I thanked him by giving his resume some botox, and hooking him up with a professional email contact.

Caught up with Jason Sanborn Wed at Blazin Steaks for late lunch. He confirmed my thoughts on taking protein shakes 3x daily, and consuming a lot of food. So I helped him out with a computer problem.

Brandon is gonna test out the kayak this weekend. Hopefully it works and he'll buy it from me. Then I can finally get the bike I deserve.

Donald's got P90X! We're gonna start on Feb 1. I may actually meet my 2009 goal of gaining 25# of muscle in 3 months. That would be freakin insane.

Mike is back!

Hilo to Volcano 50k Run : Pain Redifined

http://www.trailguru.com/wiki/index.php/Track:3Q69

User: Hilomike
Category: Running
Start: 2009/01/24 06:00
Finish: 2009/01/24 12:42
Duration: 06:42:34
Distance: 31 miles
Min Elevation: ~5 ft
Max Elevation: 3848 ft
Calories: ~4000



I prepared well nutritionally for this race. My stomach didn't give any issues before, during, or after. I also didn't feel hungry. 2 days prior: normal-sized meals, heavy on starches. 1 day prior: normal breakfast, large-sized carb-heavy lunch (greek pasta salad, potato salad, thai tofu salad, sprouts), normal-sized carb-heavy dinner (whole-grain pasta with pesto and eggplant).

I wasn't physically ready for a decent pace. Need to pick up the pace and distance. More intervals. More strength training. More cross training.

My iPhone wouldn't start tracking at the beginning of the race so I had to edit the stats. It also missed half of the race, recording about 16 miles.

My sister Teri did a great job supporting me. She drove my Titan for the first time, stopping every odd mile and sometimes every mile marker. She kept me hydrated and fed with Gatorade, room-temp Coca-Cola, Werther's Original and bananas.

The other thing that failed were my legs. I felt great for the first 15 miles. I kept a great pace, just over 10 min miles, looking to speed up a bit on the second half to just under 10.

At mile 17, I hopped onto my tailgate to change my socks and shoes. As soon as I sat down, both my legs cramped up big time. Both calves, both hamstrings. I immediately jumped down and forced my legs straight. That was a BIIIG SUUUCK! I was scared. I ran for a mile or so and realized the shoe-swap was a bad idea. The fresh socks was a good idea.

I am not running in my old Saucony's anymore. They put a lot of pressure on the sides. Instead of swapping shoes, I might opt for swapping insoles. My legs kept cramping up everytime I tried to run again.

Greg caught up with me and his positive attitude really motivated me. He had his wife wait for me at the next stop to give me a li hing mui seed and a gu gel. Teri went to get me some seeds of my own from a Mt View store (I think that's where we were).

I began to feel the muscular strain of my longest distanced, highest altitude gain. About 22 miles in, along came joint and ligament pain. I finally was able to run without cramping up at around mile 28. But the pain in my feet and knees was too much strain to run for more than a 1/4 mile.

I met the infamous marathoner Michael Brown along the later part of the run. We were fairly close in pace so we may train together. He's shooting to qualify for this season's Ironman, 20-29 age group.

My iPhone and iPod Shuffle survived the entire race too!

At my first marathon, a lot was learned about pace, nutrition, hydration, the power of encouragement and the human spirit.

Kaumana Bike Ride

http://www.trailguru.com/wiki/index.php/Track:3O5K

User: Hilomike
Category: Mountain Biking
Start: 2009/01/21 18:07
Finish: 2009/01/21 19:36
Duration: 01:28:24
Distance: 13.71 miles
Min Speed: 2.05 mph
Avg Speed: 9.3 mph
Max Speed: 25.07 mph
Avg Pace: 06:27 mins/mi.
Min Elevation: 89 ft
Max Elevation: 1263 ft
Total Ascent: 1965 ft
Total Descent: 1844 ft
Calories: 648

Pre-Volcano Run Peak

http://www.trailguru.com/wiki/index.php/Track:3LWV

Start: 2009/01/18 17:36
Finish: 2009/01/18 19:41
Duration: 02:04:37
Distance: 13.21 miles
Min Speed: 1.93 mph
Avg Speed: 6.36 mph
Max Speed: 11.01 mph
Avg Pace: 09:26 mins/mi.
Min Elevation: 128 ft
Max Elevation: 1033 ft
Total Ascent: 1814 ft
Total Descent: 1673 ft
Calories: 1640



Notes: iPhone battery died at mile 13.2 (LOL?) while at the track. I kept going as planned, circling for another mile then back to Donald's house to finish just above 15 miles at 19:57.

Pic to the right is at 5.5 miles, 1k ft elevation. I turned around here as it was getting dark (btw, both pics are taken while running with the iPhone!).

Pic at top is Donald along for the cruise. We're gonna have a few bike rides and swims along the week as I taper toward Saturday morning (31 mile Hilo-Volcano Ultramarathon).

I felt like I had blisters throughout the bottoms of my feet while finishing up at the track. My knees felt okay. I tried to monitor my form and Donald said my posture hadn't faded.

The new Saucony's held up fine.

HHS Track

http://www.trailguru.com/wiki/index.php/Track:3JU0

Start: 2009/01/16 20:28
Finish: 2009/01/16 20:48
Duration: 00:19:43
Distance: 2.52 miles
Min Speed: 5.3 mph
Avg Speed: 7.66 mph
Max Speed: 11.23 mph
Avg Pace: 07:50 mins/mi.
Min Elevation: 187 ft
Max Elevation: 420 ft
Total Ascent: 466 ft
Total Descent: 653 ft
Calories: 313

Notes: 20 mins just to 'shake out the legs'

Bay Front Run

http://www.trailguru.com/wiki/index.php/Track:3J7H?units=imperial

Start: 2009/01/15 17:55
Finish: 2009/01/15 18:39
Duration: 00:43:17
Distance: 5.2 miles
Min Speed: 2.85 mph
Avg Speed: 7.21 mph
Max Speed: 15.01 mph
Avg Pace: 08:19 mins/mi.
Min Elevation: 59 ft
Max Elevation: 151 ft
Total Ascent: 758 ft
Total Descent: 774 ft
Calories: 646



Notes: was voggy

Road Run (small hill)

http://www.trailguru.com/wiki/index.php/Track:3IL2

Description: Kukuau & Mohouli
Start: 15/01/2009 04:17
Finish: 15/01/2009 04:47
Duration: 00:29:46
Distance: 3.07 miles
Min Speed: 3.16 mph
Avg Speed: 6.19 mph
Max Speed: 10.1 mph
Avg Pace: 09:42 mins/mi.
Min Elevation: 358 ft
Max Elevation: 564 ft
Total Ascent: 420 ft
Total Descent: 404 ft
Calories: 381



This was a light run just to get out and move. Before the run I felt like I wanted to push hard on the hills but as soon as I began moving I knew I had to take it easy from last night's run. I also need to find bigger tougher hills to prep for Volcano. I'll either train up PTA or at Volcano. Forgot to process my order for the iPhone armband. I'll do that now.

HHS track

http://www.trailguru.com/wiki/index.php/Track:3HW6

Description: HHS track
Start: 14/01/2009 04:30
Finish: 14/01/2009 05:30
Duration: 00:59:19
Distance: 7.52 miles
Min Speed: 2.42 mph
Avg Speed: 7.61 mph
Max Speed: 13.41 mph
Avg Pace: 07:53 mins/mi.
Min Elevation: 197 ft
Max Elevation: 295 ft
Total Ascent: 961 ft
Total Descent: 958 ft
Calories: 933

5 mins warmup
5 heavy
2 light
4 heavy
2 light
3 heavy
2 light
2 heavy
2 light
1 heavy-heavy
10 light-light
the rest steady

HHS Track

http://www.trailguru.com/wiki/index.php/Track:3H7P

First run with the iphone's GPS on the TrailGuru app. Tried it out at the track. It followed pretty damned well. I was able to record laps, but it didn't give me the total. The feature of seeing the current split and speed are awesome. The screen became unresponsive at 5 miles, which explains the pause. I was able to control it's ipod simultaneously though. I look forward to taking this on the streets. I may just get a strap to hold it in my hand versus the armband. We'll see on longer runs, lol.

The system reported each lap as 0.2 miles, which is 0.05 short.

Start: 13/01/2009 06:11
Finish: 13/01/2009 06:53
Duration: 00:40:38
Distance: 5.37 miles
Min Speed: 2.38 mph
Avg Speed: 7.93 mph
Max Speed: 13.54 mph
Avg Pace: 07:34 mins/mi.

Thanks to Donald for motivating me to get back into it. We'll meet Chris out there at 5pm on Wednesday.