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.

Road Trip! MangoMan 2009

Tanner decided not to race at Mango Man on Sunday and I noticed we got the start time wrong. So I called up the boys (Jeremy, Joe and Adam) on Saturday afternoon to let em know we'd be late by half an hour. Turns out we've all been kinda resting the past 2 weeks after Lavaman. The rain hasn't helped our motivation much this past week either. Bill's been going full steam, but he's in Oahu for the week.

I picked Adam's brain for a good hour or so then left with some new tri-shorts, fuel belt, and Heed. He told me about pre-race fuel and why oses (glucose, fructose, sucrose, etc) are bad alone.

Off to get some marinara. Foodland is on the way home. WTF, oh shit Hoolaulea! Place was packed. Found some with maltodextrin near the top of the ingredients list. I missed meat so I added some to my pasta (I had it already defrosting... self-defeating attitude?). Topped it off with fudge sundae ice cream. Oses!

Tried to hit the hay by 9am. Woke up every 2 hours on the dot (11, 1, 3). Re-heated yesterday's whole-grain banana pancakes and ate 3 on the way to town, dipping them in blueberry syrup. More yummeh oses!

We all pack into Joe's truck outside of Hilo Bike Hub at 4am. Not sure if squeezing in 4 bikes was tougher than 4 guys into an extended cab. Joe and Adam entertained us with stories. Jeremy vibrated the entire truck while telling us about a car he was following on the way to Lavaman. The "I just said that, dumbass" game unofficially began midway on this trip. Joe got the first point when Adam made the same topical joke Joe told a minute earlier. We made a pitstop at Chevron Waimea to unload, fuel the truck, and answer questions about triathlons from the attendant. This quickly became a history class on bicycle frame construction, which Joe interrupted before we were a day late for the race.

Fastforward to the pier. We got there around 6:30am. I felt relaxed while gathering my gear.

I'm finally not stressing out about having everything. Even if I'm missing something, like gels, the world isn't over. I had enough pre-loaded and I have my Endurolytes.

tires - pump pump pump!

tri-suit - run to King Kam hotel to change... check! On the way back, Macca and a pack of 8 rode past. Cool beans. But I didn't get too excited like my usual schoolgirl cheerleader self. Weird.

swim cap - check

swim goggles - check

socks - check

bike shoes - check

helmet - check

sunglasses - check

run shoes - check

fuel belt - check

watch - oops!

water bottles - empty! run to the faucet... yummeh.. extra chlorine!

Endurolytes - 2 pre-swim, 3 for the bike, 2 for the run (just in case)

Joe, Adam and Jeremy are getting course directions from the race director, Carl Koomoa. The water was choppy and the turnaround buoy wasn't visible (1km out). The water was choppy. I inhaled a buncha water. I wanted to see big fishies. I only saw little ones. I followed Jeremy the entire way, but still sighting more than I've ever done before. On the way back, I aimed for the big antennae tower. That seems to work. Jeremy and Adam mentioned a ginormous Honu. Dang I missed it. But a school of little fishies swam with me for a minute or so. That's when I found my rhythm and just glided through the water. Wish I could glide a lot faster though lol. 1.2 mile swim in about 43 mins.

Jeremy got in 30 secs earlier and waited for me so I could show him the bike route. He had trouble getting his tri-top on so I got up to help him, but he finally got it on. Turns out Joe had to do the same for Adam LOL. He broke loose up the hill and I tailed him the entire bike. My stomach was hating all the saltwater. Breath breath breath. There was a fresh blacktop on Kuakini, which was nice and smooth and added some grip. Each 500ft climb got easier. 15 mile bike, 1500ft total climb and equal descent, 3 loops in... oh yeah forgot my watch. Carl said my time was about 1:30 including the swim.

Still about 30 secs behind Jeremy. I tried to relax on the run. I tense up on race days. Aww... gotta piss again. Found a hedge and used it early this time. Ahhh feelin good... Awww... gas. My stomach is busy. Better take it easy. I walked on 2 steep portions of the climb. I tried to break loose at the top but felt my quads tighten up. Jeremy really picked up his pace on the last 4 miles of the run. I ended up 4 minutes behind him at 1:31.30. I think my run was about 9min pace. His was an 8. 6 mile run, 500ft climb, same descent, 55min run or so.

Cooled down in the freezing shower. I swear the shower water is colder than the water fountain. They must be pumping from OTEC, hah.

And now for the best part. Beef Stew!!! Wow, I love these guys. A full platter of warm rice and a giant pot of steaming beef stew. Delish.

I moaned about my ankle that's been bothering me for the past 2 weeks. But it was only a problem AFTER the run.

Saw Bree, Carl, Kris, Monica. Met Pablo, Rob VanUltraMan (Jeremy's nick for him). I love this sport and the people who make it lovable.

2nd and 4th meals (snacks)

Snacks. Chips, cookies, crackers, candy bars. Yummy. Sweet. Trans fats. Processed. High GI.

Reset. Need a new list.

• Cheese (sharp cheddar)
  
• Beef Jerky
  
• Eggs
  
• Pork Skins
  
• Tuna
  
• Yogurt
  
• Celery
  
• Carots
  
• Peanut Butter
  
• Pickles? Maybe
  
• Almonds
  
• What else would make a great snack?
  

I'm used to eating oatmeal as 2nd breakfast. It's low GI, but still a bunch of carbs. I've been replacing with eggs. I need to avoid carbs so my body begins burning dietary and bodyfat for fuel (hopefully more of the latter).

2nd lunch will be picked from the list.

Usually have a protein shake and/or low-carb yogurt right before sleep.

Also did some reading about NO-Xplode's creatine content. It's said to only have 1g per serving. Gonna go for some monohydrate form to stack with NO-X.

Brick on N.O., Insanity Day 1

Sunday Brick with Adam, Jeremy and Brian (bike only) - Warmed up, stretched out with a 400m open water swim at Richardson's then headed to HPP for the 2pm brick. Sun was in/out of the clouds, ~80F, Humidity in the mid 70's. 1.5 scoops NO-X, 30 min pre 40k ride, and 1.5 scoops NO-X at transition to 10k run. Stomach wasn't bothered much on the run. This might just work. I've been going no/low carb up until Sunday morning with 2 pre-race organic pop-tarts.

Quads cramped a bit at 9k, downhill portion of the run. Walked for a few seconds and decided to push through. Loosened and lengthened my stride. The P90x back and core workouts helped me improve and maintain my posture throughout the run. It was easier to focus on gently pulling my shoulders down and back. The second half of the run was finished strong. I waited too long to take my gel on the ride, and my stomach gave me noise about it.

Had trouble sleeping. Propped my feet up and wore my compression socks to sleep and into Insanity.

Insanity Day 1 - Fitness Test (what I now will call Confidence Test :)

Exercise	Mike	Eric
Switchkicks	110	110
Squat Jump?	55	55
Power Knees R	75	86
Power Jumps	50	41
Globe Jumps	14	5
Suicide Jumps	23	16
Push-Up Jacks	45	31
Low-Plank Obliques	60	32
Power Knees L	70	N/A

I noticed the vid skipped the opposite side Power Knees, so I RW to finish up. Was a bit tougher to do the other side at the end of the test.

Quite a workout for 30 min. Gotta loooove the quick warmup! Shaun-T gets right into it. Eric's a beast at strength, but cardio is my game. We're planning on pairing Insanity and P90x on the short Insanity days. I have to credit P90x for our ability to keep pace with the demonstrators' results. It's gonna be tough to improve upon our scores. We'll see if Insanity can deliver as expected.

Looking through the discs was hilarious. Cardio this, cardio that, cardio cardio. This is gonna kick our asses. We hope.


Got a fresh pair of compression socks at work, and trying to give my legs a rest (AFTER standing around with a 130min tech support call in the garage). They're not bothering me as much as last night, but they deserve a break.

Gonna shoot for 600m in the pool within the next 30min, then Yoga class after work.

Back to no/low carbs until Sunday for a double-brick (Jeremy's crazed idea).

Bare Naked... Feet, Yoga Class, NO-X Schedule, Carbless

Yesterday's mid-day run was... yes, planned. You may have guessed that I purposely "forgot" my running shoes. I've been wanting to run shoeless for a while now (probably since Waimanu). The only thing I really worry about is glass on the road/sidewalk. So I used the Teva Proton 3 water shoes I bought for the Waimanu hike.



As you can see, they're barely even shoes. Neoprene (wetsuit material) inner, with a thin rubber sole. It still gave me a ton of "feel" for the hot pavement/cement. Nice 30 minute run from the Kawamoto pool along the bay and back. My calves and hamstrings felt fairly tight last night and this morning. P90x X-Stretch this morning felt really good. I put emphasis on the downward dog and single-leg hamstring stretches. The low-squat was a meanie.




I highly recommend doing this at least once. Even if it's a quick run around the ballpark or playground on the grass. You get a better feel of your body. Give your heels a rest. Even though mine barely touch the ground anway, it forces me to stay off them for start to the very end. Just be prepared to patch up your feet a bit afterwards... haha mines were hash anyway, so wtf!

Monday was my first Yoga class. Held by Yogi, Rachelle of the http://www.balancingmonkey.com/ in Hilo. It's a beginner class. Some of the P90x YogaX moves are advanced, so I had little trouble following along. She helped me with my form though. I had trouble with fold and flat back. I wasn't aware that my back had something against being flat. I think I've got the hang of it now... err... straight of it.




So, NO-Xplode has a 6-12 week cycle, and 4 week minimum off-cycle. Going with the max 12 week cycle, I'll have until the beginning of October to decide which other pre-training chemical formula to subject myself to while off of the nitric oxide supplement.




Been doing fairly well this first of 4 weeks of my Carbless diet. I flopped a little today, on accident of course! That chicken long-rice was worth it. I took my NO-X right after to help flush the carbs. Oh yeah the rest was good too (lau lau, poi, lomi salmon, chicken long rice, small poke, haupia for $10 from Wiki-Wiki kitchen next to Ken's House of Pancakes in Hilo. Big tubs of poke from Suisan)

P90x Round 2 Day 93 Chest and Back Evaluation

Exercise	Before			After
	Weight	S1R	S2R	Weight	S1R	S2R
Standard Push-Ups	160#?	30	20	170#	25	25
Wide-Arm Pull-Ups	Bands	0	15	170#	12	12
Military Push-Ups	160#	15	15	170#	22	20
Reverse-Grip Chin-Ups	Bands	0	25	170#	12	12
Wide-Fly Push-Ups	160#	20	15	170#	20	20
Close-Grip Overhand Pull-Ups	Bands	0	20	170#	12	12
Decline Push-Ups	160#	15	10	170#	15	15
Heavy Pants	Bands	20	15	30#	15	20
Diamond Push-Ups	160#	10	9.5	170#	15	15
Lawnmowers	Bands	20	20	30#	20	20
Dive-Bomber Push-Ups	160#	8	5	170#	10	8.5
Back-Flys	Bands	20	20	30	20	22
Total Push-Ups	160#	98	74.5	170#	107	103.5
		172.5			210.5
Total Pull-Ups				170#	36	36
					72

S1R = Set 1 Reps
S2R = Set 2 Reps
Bands = Purple or Green Bands (don't recall)

P90x Round 1 - Day 1

I wasn't impressed with the difference in quantity for push-ups, but I bet my quality has drastically improved. My core is a lot stronger, and my body is a plank with EVERY repetition. I'm also more explosive on contraction of the muscle and slow/steady on expansion.

The weight and numbers speak for the back workouts.

I haven't been 100% on the 90 days, but have been off and on. My focus was on slowtwitch and cardio before I began the program. I have been neglecting long-distance and time cardio workouts. My nutritional guidelines have also become more of a distraction to me enjoying bad food.

I've got 4 weeks until Lavaman Keauhou Olympic Triathlon. I've began my no-carb diet on Friday and paid for it over the weekend with headaches. I think my body has adjusted and I feel lighter already this morning. The machine is burning again.

Eric got in Insanity and it looks fun. He's still sick, so we'll start it next Monday. He'll attempt some P90x tomorrow morning.

I've got Yoga class this afternoon with Mommy for some afer-hours Community College Course. I told her Yoga isn't a walk-in-the-park, but it's an excellent start at getting fit! Twice a week, should be a nice addition to my afternoon program. I'll have to reintroduce noon runs... maybe tomorrow. Okay definitely tomorrow. Bike on Wednesday, noon or afternoon.

Gotta commit!

Nitric Oxide

Gonna test out this whole Nitric Oxide mumbo jumbo. Started yesterday before P90X and a 35 minute run. Seams to aid in muscle recovery, and gives a boost in energy during second half of workout. Could be all the other ingredients in the N.O.-Xplode product I'm testing out. I'm consuming product 30 minutes prior to workouts (suggested minimum).

I agree with the manufacturer's declaration of improved focus, energy, and power. In that order.

I'm also gonna look into Volumaize for N-Training during cardio workouts.