Friday, December 11, 2009

xTerra Wetsuit offer

We have received official word that VMS Clients are now eligible to purchase xTerra Wetsuits at VERY reduced prices.

xTerra makes a huge variety of suits from the entry level to the new top of the line Vendetta...

These suits are excellent and you can take advantage of some VERY attractive pricing as a VMS client.

Here are the details from xTerra:

We are excited to be a sponsor of the Velocity Multisport Coaching. As promised, I have created a special web page for your members to access. They will need to logon onto this site using the information below. Once on the site, all the products will already be marked down.

Here are the prices that will be valid through the end of this year:

VORTEX 3 JOHN $99 (reg. $300)
VORTEX 3 FULL $149 (reg. $400)
VECTOR PRO X2 JOHN $199 (reg. $400)
VECTOR PRO X2 FULL $299 (reg. $595)
VELOCITY 0.02 SPEEDSUIT $125 (reg. $250)

(please note the "/special" in the URL. This is very important)


If you are in the market for a wetsuit - you should check these suits out...and support YOUR sponsors.

Kia Kaha!!!

Friday, December 4, 2009

Holiday Gift Ideas

If you are looking for something for the Tri-geek that has everything - here are two ideas - sorry Mom - I have both :)

Fitness Anywhere: Make your body your machine.

Recover Better is stocking these and they work great!!!

The GRID by TriggerPoint Therapy takes the foam roller to A WHOLE NEW LEVEL!

THE GRID is a revolutionary foam roller featuring exclusive DISTRODENSITY FOAM ZONE technology. This incorporates varying widths and densities to help massage and release tight muscles. THE GRID provides precise self-controlled massage for help with Myofascial Release Therapy. Great for anyone with sore lats, quads, back, and IT band.

DISTRODENSITY technology allows you to control the level and intensity of your massage. This technology is made up of 3 distinct zones:
Low & Flat: Feels like the forearm or the palm
High & Firm: Feels like the fingertips
Medium & Tubular: Feels like the fingers and thumb

Happy Holidays!!!

Wednesday, December 2, 2009

Marble Mania

A cold and rainy day in the Atlanta airport is not so bad with a warm bowl of Chicken Enchilada Soup from the aptly named Atlanta Bread Company. This is one of those strange days where I am actually completely relaxed and at peace even with the chaos of traveling and 2 hour delayed flights…

So…with a full stomach and good mellow head, I chose to begin a blog entry that is 10 days in the making.


The memories and excitement of the 2009 Ironman Arizona are quickly fading and like all “good” addicts I found myself looking for my next “score”.

Endurance mountain bike races, Marathons, wait – what about Leadville, New Orleans Ironman 70.3, bike racing…what will it be…I am hungry again…

I crave the structure and adrenaline that training and racing requires.

I crave the peacefulness of moments like now where the “work” is done and I can relax.

I was pretty convinced, ok, 100% convinced that I was not going to race a full Ironman next year if I didn’t score a Kona slot in Arizona.

I needed a break both mentally and physically.

That was 2 weeks ago and I was totally burned out on training and racing and now…after 10 days of easy “exercise” except for my REALLY bad channeling experiment where I thought I was Governor Arnold on Monday - I am pretty much fully recovered …mentally too (well as much as I can be :)).


So now I am feeling good again and still very happy with my race…but…and…of course…there is always a but :), I was sooooooo close!!!

It really didn’t even bug me until I started doing the obsessive compulsive self improvement super computer spreadsheets (yes I really do these) to see what happened and what didn’t happen.

What happened – I hit my goal time to the MINUTE- nailed it!!!


That does NOT suck – I am totally stoked with that – BUT – my place was nowhere near what I projected.

AND…to make matters worse and add a little more itch in need of scratching…that was in the 40-44 age group (where I raced) and not the 45-49 where I will start racing January 1st.

In the 45-49 AG, I would have been 5th not 14th…same day…same time…where is Pookie when I need him :)

BUT – that is not even the hardest pill for me to swallow…what’s worse – I didn’t lose it on the course…

I lost it in transition – man that’s hard…but more on (really…correcting for this) in another post later…

So – what to do – what to do?

I found myself secretly checking the race board to see what was open. I quickly minimized my browser as Drew would walk behind me but she recognized the logo as it was shrinking and said – “Are you looking at doing another Ironman next year?”

My instant response preprogrammed in all men from the early hunter gatherer days – hey it’s in our DNA – (deny deny deny admit nothing demand proof)…

“No – I am just looking around”…

Argghhhh – I hate fibbing…I was embarrassed and once again my addiction was uncovered…

Damn it Mike Reilly!!! Why do you make those words sound so sexy!!! :)

So –with all this craving and tension – how am I possibly relaxed today?

This morning I was reminded of why I made the decision for 2010…no Ironman races…

It was 5:30am and my alarm went off, actually I am not sure why, I don’t remember setting it but because it went off, I figured I would get up anyway.

Drank some java, checked emails and then decided that an easy trainer spin would loosen up my legs and butt from the Monday gym beat down.

My a$$ (glutes for the cultured folk) is so sore I think it might actually be getting some growing pains :)

I did like 100 lunges and that was probably 95 too many for my first day back – seriously – I feel like I got a JAY-LO in 1 day :)

So…I needed to spin my legs out.

I also knew the final 1 ½ hour season finale episode of Sons of Anarchy was on DVR so I was actually fine with the idea. SOA is one of the best shows on TV and FX has pushed the limits every week and the final episode did not disappoint – I can’t wait until next season.


I am pedaling along – trying to hold a cyclist’s cadence as opposed to my normal grind of 80rpm for the TT and at 57:32 into my ride I stopped…just stopped.

No cool down…no flat tire…not because I wasn’t enjoying myself (I know – my issues have issues but I actually like my trainer)…

I stopped because a pajama clad little monkey butt had snuck up on me to say good morning and to get a hug…
so I stopped…and…quite differently - I didn’t start again…

If I had been “training” – I would have stopped and said good morning…talked to Bone for a minute or two and then gone back to my intervals.
But…this is the off season… and priorities are completely different.

Now my priority is to stop the show…stop the ride and go upstairs (albeit a little sweaty) to play with Marble Mania with him for 20 minutes before he heads off to school.


It was awesome!!!

I like athletics and I actually enjoy training. I also think I provide a good role model to my kids by showing them commitment to a goal but I also know there are opportunities…just like this morning… that I miss out on…

I am trying hard NOT to miss these moments when I can and this morning I didn’t and I very happy about that.

Whether I decide to race another full Ironman next year (most of my friends that know me well enough will read this as “which one” more than if :)) or not – I plan on trying to capture as many moments as I can like this morning along the way.

These moments create the balance in my life…a balance that I strive to maintain…a balance that is fragile as my mental state at mile 13 of the marathon (thanks again Kevin – you always have the PERFECT advice!!!)…but when I do find balance…I love it.

Here’s to off season…here’s to balance…

here’s to rainy days and traveling delays…

here’s to playing marbles in the morning…

and here’s to pushing Pookie away for another few weeks :)

Monday, November 23, 2009

Ironman Arizona 2009

Sunday, November 1, 2009

Halloween 2009

Tuesday, October 13, 2009

Race report – Ironman Hawaii 2009

I like Tarantino movies and he does this a lot – starts with the end so I quess I can too…


Scene – late night October 10, 2009 – sunburned and chaffed – I slowly type the following email to my coach – Alan Couzens…

----- Original Message -----

From: Shawn Burke
Sent: Sunday, October 11, 2009 2:01 AM
To: 'Alan Couzens'
Subject: RE: Have a great race

I am retiring :)

Full blow by blow of the sufferfest tomorrow – in a nut shell – this was real Hawaii conditions and I am NOT WORTHY :)

Brett Favre


So there you have it – my full race report :)

I retired from Ironman racing at mile 14,at 15, at 16, at 17, at 18 and again at 19 if anyone was still listening.

Then as predicted in complete Favre style – the next morning I signed on for another year :)

If you want more – or you are really bored at work – here you go :)


My plan was simple – enjoy the day.

Got a good night sleep thanks to Ambien and a surf leash (yes – I know – I have issues :))

I woke up at 3:30 rested and ready to go.

Met JC and Joey at 5:15 to walk to transition and had plenty of time and almost no stress.

Did the usual routine – body mark – check bike – porto pot – check bike again – porto pot – relax – porto pot – ok you get the idea :)

Met up with Andi and Bone at the Power Gel inflatable and got my pre-race hugs and kisses then off to the swim start,



The crowd is amazing at the start and the Aussies where there in full force.



Started way to the left side and had as awesome start and did not get molested at all. Last year I got the sh!t beat out of me and I didn’t care how much farther I had to swim – I was going to get less mugged this year,

I swam steady to hard and I am really surprised that I was that far back off the pace – I gotta stop looking at the fishes – when you not getting kicked and punched the bay is an amazing aquarium J

Finished the swim in 1:04 and change – around the same time as last year.


Changed into a bike kit for the ride – and the pee’d for like 1 minute I think I drank a lot of the ocean.

I also spent WAY TOO LONG in transition (gave up at least 3 minutes here – sorry Billy – I know I know – free speed :)) but I wanted to be comfortable for the ride.


I rode like I said I would – tactically for the 1st few miles (25) – and had GREAT legs that day through mile 50 and PE was REALLY so low it was almost non-existent.

The climb to Hawi was starting to get tough but I hung on to the chase pack I was in.


The pros were making the descent out of Hawi and I saw Chris Lieto by himself off the front and I was amazed at how far back the pack was – Macca was WELL off the pace.


The pro and AG packs in Kona are mostly riding legal but there is DEFINITELY an advantage to not riding alone and Chris does not get any riding by himself off the front.

Equally if not more impressive ride was Chrissy Wellington’s – she made all the other women look pedestrian and MANY of the pro men as well – she was FLYING!!!

After the turn around at Hawi – I grabbed special needs and a Red Bull and headed on.

The descent was pretty good and I was TOTALLY committed to NOT riding alone in the headwinds.

I had to burn a lot of matches to stay the group and the PE and power started to disconnect and it got HARD and I was struggling.

Around mile 60 things started to go DRAMATICALLY downhill – of all places – it was on the climb up to Kawaihai.


It got REALLY HOT – like scorching HOT and I could not get enough water to keep cool inside or out.

Then at mile 80 I looked at my watch and said – only 3:50 – hey – even with all this – it isn’t really that bad – only 32 miles to go – I should be in at 5:15 or 5:20 – at the time I was averaging 20.8 MPH.

I ride with power and I know that 220-230 watts on flat ground with no wind usually gives 23-24MPH.

From mile 80 – 106 – 25 miles – I rode 17.7 MPH average there were times I was going downhill and pedaling 220 watts and going 14-16MPH…amazing!!!

Once I got to airport – 7-8 miles to go – I eased up completely as it was downhill and not as much wind and watched a little of the pro race live – it is really fun to see this in person :)

Chris Lieto was in the lead and running by himself and I screamed so loud it scared me – I was SO STOKED for him – no one else was in sight.


Came off the bike in 5:35 – 20 minutes slower than I would have thought and with much higher overall cost.


Took forever again to get my sh!t together – I changed into Zoot compression shorts, running shorts and that a BIG mistake – ended up cutting my legs up and being WAY too hot – again – sorry Billy – I know – I know :)


Headed out with a revised goal of feeling good running 8:00’s and I struggled to find rhythm for the 1st few miles but I did my usual – no decisions until 2 miles or 15 miles – just run race pace.


At mile 3 I found my rhythm but Ali’i was really humid and burning HOT!!!

Finally got enough ice in my hat and sponges and felt “normal” for a few miles.

I found a good pace and was stoked to see Drew and Bone having fun.





Kept running steady for most of the Ali’i portion and I was at 81 minutes through 10 miles and I thought that was pretty good with the heat.


Palani hill just crushed me and I really I thought I might pass out.

There is an old quote from the NBC coverage of Ironman – that goes something like – “This is a bad sign that the engine room is really overheating.”

I could not get that line out of my head – really – I kept hearing it - I guess I watched it too many times :)

Went through mile 11 slower, mile 12 even slower and so on and so on and so on.


This was really a tough mental battle to as my PE kept going up and my pace was going down.

At 16 I switched to Coke but it didn’t kick in until mile 20 – 14,15 and 16 sucked a$$ and then 17,18,19 really sucked a$$ - there was 418 channels and the only show on was the Dance of 1000 headless monkeys :)

I needed to get my head back in the game so I went for caffeine.

In case you have ever wondered – shot gunning a Red Bull at Mile 18 of an Ironman is NEVER a good idea…I looked like a Red Bull fountain for 2 miles – I never threw it up but it just kept foaming at the mouth like the rapid monkey of the 1000 dancers :)

Miles 20-26 PE was actually ok but pace was just under 9 and I was walking aid stations to get in ice and water.

I love the last 6 miles or the race as I check out and think of friends and family.


Mile 20 is for all my friends – Hercules running smack – PC, Sassy and Tony on the freezing cold training day huddled in a CafĂ© looking for a ride home, my old swim coach Paul Rudzitus, Pete and the training crew.

Mile 21 is for family – parents, sister, grandparents, 22 for Shane, 23 for Josh, 24 for Bone, 25 for Drew, 26 to the finish for me…Rob Johnson taught me that a long time ago and it really is awesome.

The last mile was pretty fast as a bunch of guys in my AG were ahead or right on me – even at 10+ hours I couldn’t let that happen :)


Great finish experience as always – I can’t describe it – Ali’I is incredible!!!






Final thoughts

Last year was a gift – this year was NOT – this was REAL Hawaii Ironman stuff.

I suffered like a DOG on the bike from 80-105 and again on the run from 14-20.

Mentally - I also beat myself up pretty good on the run as the “fast guys” were all heading in and looking smooth, fluid and fast and the athletes here are TRULY impressive !!!

From here

I need a few days to heal at least 2-3 then I am not sure how I will handle the running with two missing toenails – we’ll have to wait and see.






I obviously need to swim more as well – without the fishes :)

Thanks to Alan for getting me prepared – he is an AMAZING coach.

Thanks to JC, Kevin and Walter for sharing in the experience.

Thanks to Susan for being a shoulder to lean on post race and for hanging out to the end at midnight – it is truly the best part of the Ironman – 10 Ironman finishes and I have not missed a midnight party yet – I will only not be there if I am in medical.




Last but definitely not least – thanks to Andi and Coen for making the trip absolutely fantastic – I loved EVERY minute of it!!!


Aloha – until next year hopefully…

“The 2nd weekend in October there in no place I would rather be” K. Neal

Kia Kaha.

Monday, October 12, 2009

Day 4

While it is slightly "out of order" - here are some pix from just before the race and then today.

My race entry Blog and pix will be for the long flight home.

Had to move around a LOT slower than usual today - VERY VERY sore...

I kept a descent pace with Bone and took him on a SUP / Snorkeling trip out over the swim course - he dug it as did Drew.

That's all for tonight - Aloha

Thursday, October 8, 2009

Day 2

Another AWESOME day!!!

Woke up a little later and so did Bone.

Did the morning swim with JC (aka skinny camel - aka the white Kenyon) and Joey - Joey actually swam and JC stayed on my feet for 2K+.

At the swim start we saw Norman Stadler - wearing - of course - a speedo :)

Underwear run was this morning with all the pomp and circumstance :)

Saw another swimmer in a speedo and compression socks - don't understand that at all!!!

Did a great breakfast buffet here at the hotel and then on to adventures.

Went snorkeling with Drew and Bone and saw some really cool small reef fish.

Did a little lunch another walk through the expo to score some free bling - scored a T-shirt from Ford that I thought was appropriate :)

Opening dinner is tonight - going with Susan, JC and Joey, Drew and Bone.

I'll post any cool pix from that tomorrow.


Day 1


Woke up at 3:30am with Bone and he was wired - 6 hour time change didn't take :)

Drank some coffee - put together bike and watched Bone color a birthday card for the Noni who works at the front desk (they just met :)) but she dug it!

Swam 45 minutes on the course - awesome sights.

Rode 1:30 on the course and it was HOT and WINDY!!!

Went to the pool and chilled with Drew and Bone before lunch at Lava Java.

Registered and did a quick trip through the expo to see what was new...

Saw Mark Alenn, Macca, Huddle and Roch, Scott Rigsby, Sarah Reinertson, Jason Lester and a couple of TBB athletes that I recognized but didn't know their names.

Bone loves the shave ice so we stopped for that and then it was nap time.

30 minutes turned into 2:23 and I am finally feeling back to normal.

GREAT sunset run on Ali'i and then a quick shower and off to dinner with Susan Wallis, Bone and Drew at Kona Brewing Company - great eats and cool scene - thanks Kevin.

Bone and Drew almost made it through dinner but they crashed hard and are OUT!!!

I can't seem to stay healthy race week so I went to CVS for ear medicine and antibiotics - no more swimming 5 days in a row - got a big time swimmers ear and it has made me totally deaf in one ear...leg cut is also now nicely infected and really not feeling good when I ride or run - just a typical race week :)

That's all for today - Aloha