From Tri suit to Tiny Orange Shorts to a Business suit…

The off season has officially begun :)

Most times I have to fly in a suit I am grumpy.

I really prefer doing the superman and changing in the restroom just so that I can fly in jeans and a t-shirt. Today is a pleasant exception. It’s Iron Monday and with the race 2 days behind us and my legs starting to hurt a little less I am pretty content with just about EVERYTHING – even this.

My cab picked me up at 4:30am to take me to the airport for a flight to Chicago for a couple of days and then on to Vancouver and returning to Orlando to see Shane swim in the Regional Swim meet in the 500 free this weekend.

Usually this type of back to back trips are hard as the family, work, training and travel time collide but this one is pretty balanced so it’s all good.

Why the mellow?

My season is over, my to do list is done and I am ready to take a break.


Let’s start with some results:



The Iron Buttz raced Ironman Florida this weekend and we had some incredible PR’s and places.

The list of Hammerheads is below:


Tamara Kozulina 2nd Overall Female 9:14
*Carrie Boyles 13:45
Terri Derkum 13:37
Ty Dickinson 12:43
Matthew DiPaolo 12:13
Kerri Elfin 16:30
*Kevin Ellis 14:32
Shawn Francis 11:56
*Hal Gilreath 12:16
Stacie Hernandez 5th 11:39
Jay Herring 13:40
*Sonya Hoener 16:37
*Kathy Hunken 12:02
Kim Kaye 13:01
Peter King 12:33
*Martin Kotowski 11:28
Joy Murphy 11:40
Janet Neal 13:02
*Julie Peerson 11:37
*Blain Peerson 10:29
*Richard Reid 12:29
Saswata Roy 10:28
Rick Shields 13:06
Gwen Shields 15:54
Maurya Sova 11:55
*Courtney Spratt 13:07
Greg Umberger 11:57
Susan Wallis 5th 13:03
*Carl Zeilman 13:05


1st to Kevin Ellis - CONGRATS!!! Kevin was sick with a fever and chest cold and still raced to a 14:32 – way to go!!! Even when everything is perfect it’s a hard day…add in some outside / inside problem – you did great…enjoy the down time.

2nd to Joy Murphy



who SERIOUSLY was riding and running blind and fell 4 times while running into tables, fences, cones and trees. While none of us think this is a good idea, Joy toughed it out even when she couldn’t see and went on to a 2 hour 19 minute PR to finish in 11:40. I ran up next to her and she said, “Shawn, is that you? I was like “yeah Joy, it’s me”. She said can you tell me where the speed bumps are? I was at mile 22 and I am thinking – I thought I was in bad shape – check out this…I said sure. ¼ mile later I am yelling on the top of my lungs, “ JOY – SPEED BUMP!!!” and people are looking at me like I am nuts. Who knows how fast she could go if she could see where she was going? Congrats Joy – way to focus (mentally :)) on your goal and achieve them!!!

3rd to Hercules (Shawn Francis – my good friend and training partner)




who while competing in the world strongest man contest (not really…but it seriously was a power lifting meet) a few years ago messed up his back BAD trying to squat over 500 pounds. Coen, Josh and I were actually there and it was impressive to see this sport…power lift and triathlon simply don’t go together well and Hercules has sworn off the girly man gym days and now is a silky smooth triathlete. The dude is hard a nails!!! He has a herniated L5 disk and has been dealing with that for 2 years +. Riding aero and running after are hard enough if you are healthy but with this in play, it makes it even harder. Add to that a very serious lung condition brought on by working under a house and the guy should NOT have made it to the start line. Shawn has an unbreakable spirit and drive and he was all smiles as he toed the line. He had a great swim, a great bike and as is known to happen on Ironman courses, he did the porto potties parade for 45 minutes on the 2nd lap of the run. If it had not been for internal factors NEEDING to become external factors, dude would have been 10 something for sure.



Even with all of this going against him, he drove on to a 11:57 finish and much needed off season. Congrats Hercules, you are impressive and you did great!!!

4th to the Dr. 32233, Hercules and my friend and training partner - THE MAN formerly known as the Sinker….Doctor…..Saswata…..Roy roy roy roy roy (it’s an echo :)).

Let’s just get to the news…The dude swam a 1:10!!! I am still trying to figure out how he hid his fins in his wetsuit or maybe it was his new pre-swim routine :)



A 1:10 for Saswata is about the equivalent of Phelps Butterfly touch…it was a miraculous event. It’s not that he doesn’t do the work, he does. It’s not that he has not tried to get help, hell; he hired Coen’s swim coach to train him – SERIOUSLY. The guy is just got REALLY huge quads and even when he concentrates on form his natural body position is for his feet to drag on the bottom. Hercules went for a swim with him in Arizona at the pool and he came back to the hotel and said, “The dude needs work, he don’t float.” Well that is all behind us now and a 1:10 swim at a “reasonable effort” set Saswata up for a close to 2 HOUR PR!!!

We train together a lot and we talked about the race and how to approach it and I could not be more proud of the way he went for it. I have written and said this a lot of times before…you don’t get a 2 hour PR by working the last few miles, or just running the run harder, you do it from going for it from the beginning to the end and the risk of blowing up is MUCH bigger.



He went 1:10, 5:19 and finished it up with a strong marathon to close it out in 10:28!!! Dude – YOU RACED IT and that is AWESOME!!!

Other notes:

Aaron Novak powered his way through to a STRONG 1st time finish of 11:38. Aaron actually coaches with Susan, Rich and me and Rich works with him. Rich told me he was going to do great and he did. Congrats Aaron!!!

Susan Wallis also continued her Ironman Year with at 13:03 to a 5th place finish in her Age Group. I think this is her 3rd Ironman for the year (Austria, Kona and Florida) and she just keeps motoring along. Congrats Susan – great result – great year – enjoy your off season (to her – that’s Monday :))

Carl Zeilman - congrats man - 2nd Iron distance and a STRONG result!!!

It has been a fantastic year for all of the VMS crew. Collectively, I am sure we have logged over 100,000 miles on the bike, swam to Cuba and back a few times and ran more miles than Forest Gump and earned more Carbon credit than we spent :)

From the Cyclists to the sprinters to the Iron Buttz, we had a great year!!!

The shaved legged tough guys started it in February and dominated the dojo for spring, summer and just finished a few weeks ago.

Jim W’s season picks up where they leave off. Other than JC and Paul Cantin who are racing 70.3 World Championship next weekend, the rest of us in the off season.

JC and Paul should have some REALLY strong results next Saturday with JC in contention for a podium spot…check that sentence out…

Possible top 5 in the WORLD!!!

Hey that is something to push for. Paul (VMS Client #1) WILL go under the magical 5 hour mark and have a PR day – I have no doubt…he will leave it on the course.

From the 1st road race in February through Ironman Arizona, Ironman Brazil, Ironman Austria, Ironman Louisville, Ironman Canada, Ironman Wisconsin, Ironman Hawaii, Ironman Florida and countless 70.3’s – the VMS crew has been OUTSTANDING!!!

1st time finishes, Medals, PR’s, Podiums, life time goals accomplished and all those smiles – It has been a GREAT season and Rich, Susan, Aaron and I could not be happier with all of your accomplishments.

We all can’t wait to see you smile in ’09 when you hit your goals!!!

Kia Kaha.


That’s it…that’s a wrap…the ‘08 season is officially over for me and I am ready to get lazy and fat for a few weeks – I need it.


As usual, stop here if you have anything better to do…this recap may read longer than the race :)


On a personal note, I want to thanks to Alan Couzens (my coach) and Endurance Corner in Boulder, CO for getting me to where I wanted to be.

When I raced this weekend, like I said in my previous post, I wanted it to be an all out effort and to find out what I really had and hopefully accomplish something special.

Having done the work and looked at the numbers with Alan, I knew I was as ready as I had ever been and that means a lot going into a long day.

Being prepared is one thing but to put together a PR day, everything has to go right.

For me, that was REALLY not the case.



I spent the day before the race curled up in the fetal position trying to break a fever, stomach flu, chest infection which literally knocked me on my a$$ and made racing SERIOUSLY in doubt. I figured I would do all of my “pre-race” routine and make the decision on race morning.



Going through the motions without knowing “if” you “can” race is very unsettling.

On race morning I woke up and my fever had broken and I was covered in sweat. I felt better (not great) but I texted Paul and wrote, “This sux, not sick enough to bag it and not feeling well enough to go fast, another day of going though the motions- yuk.”

That was at 6:40am…at 7:00 the cannon went off I went out hard in the swim and was able to stay with most of the lead pack. After the 1st lap, the run on the beach allowed me to see and hear Mike Reilly saying “the lead pack is coming through the 1st loop” and thought – hey – I am right where I want to be…keep pressing and let’s see what happens.



Out of the water in 56:05 I heard Mike Reilly say, “The top age groupers are just exiting the water” and I started to get psyched and feel better and I was really wondering if what Tomas emailed me was right, “Dude, you always race better when your sick!!!”

I headed out on the bike and started hammering from the start.



My plan was to ride ready normalized power of 213 watts until the lead pace group caught me then to ride legal (3 bike lengths) off the back of them and just try to hang on as long as possible. Apparently, my swim was not as strong as I thought and the lead pace group started to form at mile 4 and we got up to a serious race pace fast.

The lollipop shaped course would give us head winds for almost 56 miles and then tail winds for most of the return. I figured if I could stay in contact with the lead group then I could limit the damage and tailwind would help coming home.

I took up a spot behind Sven (that not really his name and I should know his name but I forget) Ubercylist and he was the biggest guy in the group. He was like 220 pounds and just a hammer on the bike. I fought hard to stay with the pace group as I knew if I let them go it would too easy to sit back and cruise. Lots of surges from 22 to 28 MPH and it finally shook out to about 20 guys riding really hard. The draft marshals where all over us as we where the first age groupers behind the pro’s and they only gave one penalty.

There were 3 REALLY hard surges that shook the tail of the group. Sven popped and I rode up next to him and said “Come on man, let’s go.” It was self serving but I paced him back up to the group. I’m sure he didn’t know what I was thinking – 7 meters off this back of this 220 pound guy is saving me wattage and I NEED THAT  When we made the downwind leg at 27-29 MPH and on the out and back to the turn around I was think – wow – the pros are not too far ahead. Then I see the sign for the 180 and I was – Holy cow – we must be flying!!! I was on the rivet from miles 80 to 106 and then finally popped coming back into Thomas drive for the last 6 miles…I simply could NOT hang any longer.

My goal wattage was 213 and I went 229 so I knew I was in deep sh!t for the run.

Off the bike and through T2 I just kept telling myself to not make any decisions on anything until 2 miles or 15 minutes when you get your “running legs” and it worked out “ok” for the 1st lap. I started to struggle more and more on the 2 lap and the Midget told me I was in 5th off the bike.



She had been all over the course and with JC at home keeping tabs – they were on the support game and it was great to know I was “in the mix.”

Kevin Neal – thanks VERY MUCH – I heard you at the turn around – I “got” focused and it was EXACTLY what I needed to hear and exactly what I needed to do – (good luck in AZ!!!)



At the 13 mile turn around I grabbed my Red Bull and it must have popped in the bag but there was only 1 sip in it and I thought – oh no – I’m screwed. I decided to try to hold off for Cokes until I was REALLY in a bad way and made it through to mile 16 and then started shooting Cokes at EVERY aid station and massive water and ice on my head even though it was not hot. It seemed to help me focus and my mental game was crumbling pretty hard at 20-21.

The last few miles I got my head back in the game and started to pick up the pace to close to 8:00 again and was lucky enough to stick with C-Bone who pushed the pace up the finish line to the cheers of the crowd. He is 5 and that’s his 2nd Ironman Finish – he is working the long term plan :)

Post race was fantastic as I was able to have most of my family, my mom, my dad, andi, coen, shane, josh and even Gabe and Haily and all my friends there to hang and even go to Hooters for the fried Chicken Sandwich with Fries and extra mayo :)

I will close with this…

I believe in numbers…

Alan does too…we did the numbers and I KNEW I was in good shape and on good form going into Saturday - the numbers where there.



I also believe in setting goals and putting it out there (ala Chris Lieto) and I said I wanted to run a 3:22:59. I missed that goal and I didn’t back it up so I owe JC and Joey a bottle of Jager - which I think she will try to finish on Saturday :)

In the process of setting a goal and really thinking about it…Alan and I do the math and we do the numbers.

I received this email from Paul and actually wrote the reply a few days before the race.


________________________________________
From: Paul Cantin
Sent: Thursday, October 30, 2008 10:42 PM
To: Shawn Burke
Subject: Your ticket to Kona 2009
Swim: 55 minutes
Transitions: 5 minutes
Bike: 4:58
Run: 3:22
Finish: 9:20

Make it happen, brother! You can do it!!!

________________________________________
From: Shawn Burke
Sent: Thursday, October 30, 2008 10:45 PM
To: Paul Cantin
Subject: RE: Your ticket to Kona 2009

very close to what I am shooting for

56
6
4:59:59 :)
3:22:59
9:24:58 :)

OR YOU COULD HEAR THE SONIC BOOM AS I POP AT MILE 18-20 :)

Thanks,

Shawn


In the overall - I was off by 1 minute and 1 second from my plan…not too bad a forecast :)



9:23:59 for 8th place in age group, 61st overall and 9 Kona slots for the 40-44 old guys…

I paid my $550 and I going to go back again…





For next year - I will put it out there again…

In Hawaii 2009 I want to race it hard but not all out…

56 swim, 5:30 bike (weather and winds permitting) and 3:30 run…for a low 10 hour finish and learn some more.

Smack Arizona for 2010 Hawaii spot and in 2010 – Medals or Medical as I will be 45 - it’s all out :)

It’s out there – that’s the plan :)

Thanks again to Alan for all your help - you are the man!!!

Thanks to all of you who texted, emailed and yelled encouragement on Saturday.

It was hard as hell – I finished with the Bone, only enough energy for a smile and that was all...

Oh yeah - and I got my big fat Chicken Sandwich :)

Until next year…

Kia Kaha

Geeked up Geek seeks race for pain :)

I never start to write these blogs unless I am really “in the mood” as writing these are fun for me.

I have been working on a “geeky” entry for a few days in my head but now I am on a plane from Boston to Jax I am relaxed, awake and motivated to write…but instead I will save the geek stuff for later.

…here is something for the geeked up non-geeks :)


7 days until Florida and I finally understand what Rich says – “I can’t wait for the gun to go off.”





I am finally REALLY excited for a race.

Excited, not anxious, which is really different for me and exactly how I want to feel.

This is totally different from other big races I have done over the years.

I don’t even really care about time (as long as it’s really fast :)) or my place (as long as I get a medal :))…


SERIOUSLY – I just want to go hard and test myself to see what I can do on a course that suits us flatlanders.


I think I understand why people like to race in Hawaii so much.

It is THE IRONMAN.

It is THE proving ground.

It is the strongest field of any race in the world for the year.

No exception – it is that stacked a field.

To win in Hawaii is to really be the best in the World on that day.

It is THE place to test yourself.


I heard the coolest line about Chrissy Wellington’s Hawaii win.

The commentators where talking about how she could have easily “cruised” to a win as she had a huge lead coming off the bike.

BUT, she didn’t cruise it at all. She ran a 2:58!!!



Was she hurting – YEAH – then why not slow down?

Who did she do that for?

They would say she ran it for herself and I agree completely – she wanted to test herself on the biggest stage in the World and on the toughest course – to measure herself. To see if she could go under 3:00 and she did.

Maybe that’s what we all want? To set a goal and measure ourselves and find out what we have.

To go to the well and see how much is left. To look into the mirror of self doubt and pain and instead of being scared…you look it in the eye and stare it down and then you push on.


I may have included this before but to me it’s a great reason for why we do what we do…

It’s from a local pro cyclist who I know…and...he has game!!!

“I race my bike because it is hard. Everything in our lives comes easy or is handed to us. We are living off of the bounty of our forefathers. Fast food, cheap gas, 200 cable channels and high speed internet. Americans work hard, but we are in no real danger. We have never truly been hungry. For the most part, we have never wanted for anything that we actually needed. When my legs and lungs are burning, my heart is in my throat and I see two of everything, it is just a little reminder of what it is like to struggle. It is a daily reminder to keep fighting.”


So – for me – that makes sense.

For me, there will be no 2:58 off the bike – not this weekend - probably not in my future ever… but I hope to run a REALLY strong marathon.

For me…off the bike next weekend – 3:22:59 or better would be great. Ideally the run will be one where I push it to the point that I might pop and then just back off a smidge right up until the end.


It’s interesting to me to see how different people approach a race and how even the same person can race the same race so differently depending on their goals.



I’ve been coaching Paul Cantin for a few years (he is client #1) and I was FLOORED at his Clearwater race 2 years ago. He went out really hard in the swim, rode really hard and ran really hard. What’s the big deal – right? This was like his 3rd half Ironman and he had no idea how he was going to feel at the end.

He just went for it.

His result – almost a 1 hour PR. It takes a LOT of guts to “race” that hard no matter what the distance but especially in a Half Ironman or a Full when the downside of screwing it up is so much greater. You don’t get a 1 hour PR by pushing it hard the last few miles – it is a commitment from the gun to the end…that’s GAME!!!

For the winners – that’s how it’s done. That’s how Faris races. That’s how Macca races.



They asked Macca about 2006 when he took 2nd to Norman Stadler and they said if he had 1 more mile he would have beat him.



Macca’s reply – one more mile and I would have DNF’d (did not finish) – that was all I had in the tank.


So – that’s how I plan to race this coming weekend – EMPTY at the finish line…hopefully not before it – doing it like Chrissy (for myself) and like Paul (hard from the gun) and hopefully I will end up where I want – at the finish line with the only energy left in my body is to smile wide and know I left it all on the course…



I may not end up with a PR or a 3:22 or anything but I can promise you this…It will not be because I didn’t try…Medals or Medical…I am SO looking forward to this and yes I know...it's gonna hurt :)

Nung ROCKS!!!

Now you see him...




Now you don't...




This made my day!!!

Nung is a good friend and graphics artist he has SKILLS!!!

I was really bummed about my finish photo as the Green Lantern was still doing his dance when I crossed...

No more Green Lantern thanks to Nung.


I was going to ask him to fix the time but then I thought...save that for later :)


ALOHA!!!

Aloha V

I wish I could paint this scene with words but my ability to express the emotions and sights of the day could not possibly do justice to the experience…

It’s not really my fault…

I went to Clemson and most of the time people add at P to the spelling so not a degree that speaks for itself….and no…people don’t ask how to spell Harvard. :)


If I was to try to sum up my 1st time Kona experience in one sentence I would have to say,

“It was hard and it was awesome.”




For those of you who may want to know more…kick back, put your feet up, relax and read on…

it’s long and it’s probably boring so hit “window – M” when your boss walks by…

or Alt-F4 if your done before I am :)



Right now, we are on the plane flying home and I really have no idea what time it is supposed to be.

The lights are low in the cabin and traveling East brings a sunset that seems oddly backwards.

All vacations have to end but this one could have lasted a few more days.

I have never felt more at home in a town where I only spent a few days as I did in Kona. Maybe it’s the tri-geek in me, maybe it’s the people, maybe it was the event, the history or the “energy” of island but it is REALLY an incredible place and I definitely want to go back next year as an athlete or as a volunteer, it was really that cool.

Ironman finishes bring a sense of mellow that I very rarely experience in my type “A” personality.

For a few days my to-do list is empty and I actually relax. I think that might have a lot to do with why I do this but that’s probably another blog entirely or a least a 4 or 5 part Dr. Phil mini series. :)


For purposes of time, let’s just say, I am more than completely content and very happy.

The Hawaiian influenced rhythms of Jack Johnson are my iTunes sound track and all my shakra’s are in line and I am typing away at 38000 feet.


Surprisingly, I am not feeling too bad from the race with the exception of my left heal and arch and that is from today.

I tried to take C-Bone swimming again this morning at the pier and when his snorkel started to leak about 100 yards from shore and he got pretty excited. I knew he was fine but he wasn’t as sure and being that we were only in chest deep water I decided it was a good idea to stand up and try to fix the problem. I planted my left foot squarely on a black sea urchin and took about 20 spines into my heel.



I asked a number of locals what to do and they all say the same thing…pee on it…I thought…nice.

I think 5 out of 5 locals all said the same thing. I even asked an older woman working in a bike shop and she confirmed the same treatment. So, I did and it was not easy.

I went 140.6 miles and almost no issues…

1 leaky snorkel and I have been trying to ex-plant spines for like 3 hours. I now have it down to 7 left in there…more surgery tomorrow…by the way…these things HURT – A LOT !!!


So where do I start…

The entire “scene” of the race is bigger than anything I have been associated with in any venue. The 70.3 championship in Clearwater has the same scent but not nearly as strong a flavor. It tries but Kona is the “real deal”…kinda like Starbucks Kona Blend…it’s good but the real Kona Coffee – that is like rocket fuel and costs like $20-$50 a pound if you can believe that.

My race day started when I got up at 3:45am and started pounding coffee to clear my head from too many meds. 3 Advil PM and 2 Xanex and I still could only get to sleep at 11pm.

I am going to see if Matt Bargas can knock me out prior to Florida – I can’t keep racing like this – it is really not good.

Hercules drove me to Hualalai road which is the “hot corner” and dropped me off and I drunkenly stumbled to the King Kam.


Walking into the area I heard Mike Riley say – “Good morning…and it’s going to be a great day. For all of you walking in right now take a good look at the finish line. We’ll be here all day to make sure you make it back here.” Mike always says the coolest things but being superstitious I didn’t look at the finish line…



Body marking is in the back of the hotel and it is a lot like a NY fashion show with all of the photog’s snapping the pro’s.

Being SIGNIFICANTLY medicated, read as stoned, I hid from all of the press (not that anyone was looking for a comment from me) and tried as best I could to not talk with anyone as I was really that out of it and not sure what exactly I would say.

From there, I headed over to transition and found my bike.

The NBC crew was everywhere and filming everything so again I did my best Joey Buttafuko and hid from the camera’s…

After I checked my tires and filled up my bottles got the hell outta there.

I went and did the normal porto pottie dance with the other 1800 athletes as I figured nobody is gonna film a porto pot line :)

After 2 trips and 20 minutes in line I decided I could probably find a better spot and went back to the back area where the opening ceremony was and there was no line and a dozen very clean mean green latrines….

I felt a significant sense of accomplishment…hey – this is World Championship and I won the Porto Pottie line race :)

I went out front of the King Kam hotel to try and sleep off the rest of my sleep meds.

I’m not sure how long I was out for but when I woke up I jumped up and C-bone and the crew were just walking up.



Perfect timing!!!





On a certain level Ironman is an emotional experience as much as it is an athletic event and to have those people who you love and respect around you makes it much easier to find the comfort you need in the harder moments.

So, to Hercules and Lisa, Andi and Bone, Mike and Debbie – thank you for being “the local crew”.



It was great having you there and it made me focus…I think I was the only one of the course who had people cheering for them saying, “You look great – now slow down!!!”



Paul, I wish you could have been there but your advice was in my head all day and it was PERFECT – really – I owe you for that one!!!

The start was “opened” by David Goggins and a fellow Seal jumping into the pier from a C130 and then going into body marking…pretty wild way to start an Ironman.



I had a chance to talk with both of them on the course and again after the race and both of these guys are really cool. David had the greatest line in the Energy lab…he was running in and I was running out and he says…”Where the F is the turn around…man…I thought it was right here – now that just sucks.” This is the guy who ran 135 miles through Death Valley in 120 degree weather and finished 5th…the dude is actually kind of scary as I seriously don’t think the guy feels pain.

John Blaze’s Mom and Dad stood on the pier next to Mike Reilly as they did the opening prayer and National Anthem. I have met both of them before and they are just incredible people and John really inspires me and so many other people – they got props on mile 25 – they are really special. I heard that Chrissy Wellington actually did a Blazeman roll in winning the Woman’s race – good for you Chrissy.

At 6:45am the pros went off and we moved into the water.

The seeding for the swim is something I have never experienced in ANY triathlon I have ever raced and I am sure I have done over 100 maybe 200.

I kept getting pushed back farther from the front after enough fighting, I decided the 3rd row was fine. I was WRONG!!!

The cannon went off and I ended up going 1 hour 04 minutes of a full contact MMA fight with Tito Ortiz’s sister except instead of a gee she was wearing a Blue Seventy speed suit and goggles. Kicked, scratched, hit, kicked again and then swam under, swam over, held down, elbowed – you name it. It was really scary and I am a pretty confident swimmer.

Apparently I was not the only one who thought the swim was over the top. I had a chance to yap with Bob Babbitt and his wife this morning at the pier after his morning swim. I told him how much I enjoyed his pod cast and the work he does with CAF. The guy is really cool and genuinely nice.

He asked me how my race went and I said I though the race was awesome but that I thought the swim was brutal.

He said that David Goggins was complaining about how rough the swim start was too and this dude went through Buds…I glad to know I wasn’t the only one who got the crap beat out of me.

Transition was uneventful and I did a complete Cher style wardrobe change into bike gear as I was not in to much of a hurry and I wanted to be comfortable.

The 1st 30 miles of the bike were really easy and then at 30 miles and exactly 1 hill later it was GAME ON!!! At the top of the hill near Waikoloa it started blowing like 20-30mph and speed went from 24 to 12 just like that.

The next 4:30 for me was almost all headwinds. When I did have a tailwind it was cross and it was close to impossible to ride aero as I was getting blown all over the road.

I think my meds were still in my system as I could not stop channeling Jack Black from Kung Fu Panda walking through the sacred shrine.

“Ah…the famous winds of Hawi…these have been known to blow riders from their bikes.”

Hey – it made me laugh.

Heading into Hawi I watched the Men’s pro race unfold and when they passed me Sindballe was in the lead and Chris Lieto was 30 seconds to a minute back.



Faris was chasing and then came the pace line. I kept looking for Macca but I couldn’t find him. Around 5-6 minutes later I saw a support van and I saw him in the back. I was really surprised as I would have bet a lot he would have won again.

The climb into Hawi was long and really hard. 1 hour with really strong head/cross winds and 200-220 watts got me only 10-12 MPH.

After the turn around and quick sip of Red Bull at special needs, we got the descent and a tailwind for 15-20 minutes.

I tried to take advantage of it but I was too nervous to ride it and just coasted at 32-34 and tried to stay on the road with the gusts.

After Kawaihae and the turn back on the Queen K, the headwinds were back but a lot lighter (10-15mph) and I was able to hold 18-19 at 200-210 watts.



I figured at that pace I had a good chance at finishing right at 6:00 but the headwinds picked up again and I made it to T2 after 6:06 on the bike…I have to check but I am hoping like hell I outsplit Saswata or I get the driving Miss Daisy award for slowest IM Bike split.


Getting off the bike I felt descent and my legs were heavy but not trashed at all.

Another COMPLETE Cher wardrobe change, yes Chrissy, I did hear you notice and thank you for noticing my fashion sense. :)

I have to give props to Zoot and their new line of compression gear – it ROCKS - www.zootsports.com !!!

I seriously think this is the “next thing” and I really would recommend it to anyone.

Off on the run I just tried to listed to my Midget Coach without a License (MCWOAL) and concentrated on form – forefoot strike, good turnover and relaxed shoulders and not making any decisions on pace until 15 minutes or 2 miles.

Mile 1 was 7:40 and I thought – wow – that felt really ok.

Mile 2 was around 8:00 and I said this feels perfect and I’ll just hold this effort and see what it gets.

Mile 4.5 was our house and I got a big high V from the bone.





From 5 to 10 it was absolutely perfect running weather and fans and then up Palani hill and on to the Queen K.

I chose not to run here all week so I would be excited to do it and it is an mind trick like no other. A highway with Lava and heat and no one cheering – that is EXACTLY what I wanted :)

With the hills and a pee break I more held 8:00-8:15’s til the end and really felt good the whole way to a 3:35 and change which I was really happy with.

The last 6 miles I did my usual thank you run and thought of all the people that were special in my life.

This idea came from Rob Johnson a few years ago and I have used it EVERYTIME since then. 1 mile to my friends, 1 mile to extended family, 1 for each of my sons and that last one for me and anyone that inspires me.

I know this is going to sound really strange but at mile 22 I really thought, “oh no…only 4 more miles and this is done, that sucks.” I wanted the feeling to continue as I was having a blast. At mile 24 that changed and I thought – “ok - that’s enough – I ready to be done” :)

Heading down Palani and then to Alii is really like everyone says, really incredible.

The finish line is 500-1000 yard chute of people cheering and giving you high fives.

I got busted by someone for fixing my hair…I was doing it and some guy yells, “Hey man – fix that hair – there are camera up ahead…” I just laughed and said – you caught me…



The only “negative” if there was one was the dancing Euro man in front of me in lime green who I now get to share my finish line photo with forever but I think Nung can fix that…





So…that’s it…

…and if you read this in one sitting I should have kept to the rule that that the race recap can’t be longer than the race itself and unless you too went to Clem-”P”-son or it took you longer than 10:59 to read this – we are all good :)


By the way, I did know where I was on time and yes I pressed it a little as 10 anything sounds MUCH better than 11 anything :)


I will close with this…

Congrats to Kevin Neal, Susan Wallis, JT (Jeff Tomaszewski) and Kevin Terranella on great races!!!

1st…I would like to thank my sponsors, KLS Martin and Karl – you guys allow me to pay my bills and give me the time and flexible schedule to train which is fantastic… Mike and Debbie – thanks for coming over and thanks for hanging with the Bone, he had a blast.



2nd …Jaggad triathlon suits – you guys always rock and my butt doesn’t hurt which is a good thing :)

3rd …yes I am a whore for free gear and I did pose for this…if anyone knows anyone at Zoot and can get me a hook up – they can use my photo :)



Last and definitely not least…to C-bone – you made the trip!!!





To Shane and Josh – congrats on the great swim and fantastic place in diving – sorry I missed the meet…to Andi and the rest of my family – thanks for the support, to Hercules and Lisa, the entire VMS crew, my MCWOAL, my friends who called, texted, emailed and tracked us online…thanks for all the well wishes…



To Alan Couzens, my coach, your are the man!!! I have never felt more ready to race and being two days out, I am better recovered than ever. I can't wait to smack the crap outta FL and bring home a really fast time for ya...then it's your turn in AZ...I will be cheering for you. Seriously, thanks for all the help and I really think you have "the formula".

I will definitely try to be back in 2009 and with some luck – I might just get there…

This was hard – this was awesome…



Now it’s time to bring on the pain – IM Florida baby – Nov 1st - 3 weeks and a 3:22 – medals or medical – I dig this :)

Aloha IV

It’s Friday evening and it is really great weather here in Kona – warm with light winds and the sun has been hiding.

The last couple of days have been really hazy and if this holds and the winds stay light as they are forecast then look for some BLAZING fast times from the Pro Men.

Unless the winds come up, I would bet on a Macca versus Alexander showdown on the run. I would love to see Chris Lieto or Norman get in the mix but unless the bike course is hard, I would guess they won’t get enough of an advantage to hold off the runners.

The woman’s race is being considered by everyone as sure bet for a Wellington win and a quote from Norman, It’s going to be a long way back to 2nd place woman.

So, that’s about it.

All the bikes are turned in, the bags checked (actually rechecked 4 times – good boy Howard:)) and now it just chill time.

The prep is done… only thing I am not looking forward to is eating the worst meal of the year – Ironman Breakfast :)


So, I will close with this…

I am sure tomorrow will bring challenges and I am looking forward to the test.

This has been a goal of mine from my days at Lawrence High School Swimming and it is great to finally be here.

That being said, I would trade all of the excitement that tomorrow will undoubtedly bring for the most special time I have had in LONG TIME…I got to share an INCREDIBLE tide pool walk…hand in hand….with my little big man…



I hope the finish line will be great – but C-bone has made my trip perfect…already…and I am content :)



Aloha

Aloha III

It is Wednesday night here in Kona and what a week it has been so far.

I have often said that I get to write my blogs from the nicest places in the world and this one is no exception. My feet are up…the sun is going down and the green flash smiles back at us as we toast another great day.



Let’s catch you up…

Yesterday was a good training day with a 2:30 ride up toward Hawi and 30 minute run. The bike course was a REAL eye opener and I really can’t believe how hard you must ride to do a 4:18. It was really amazing to see how many rollers are on the course. The weirdest part is the road looks like it going up and you’re actually descending – the optical illusions are amazing. I can’t get over it.

Did some sight seeing and hiked down to a black sand beach past Hawi. It was a ways off the beaten path but worth it.



Went to the Parade of Nations last night and that was cool. It is the opening of the expo as well so I got some bling…



Today was a REALLY good swim followed by a 5 mile tempo run with the last 2 at AT pace and then on to registration.

I am sure that everyone is getting bored by now of me going on about how great the swim venue is here but it just that good I have to do this again. This morning was even better than Monday. I could seriously swim everyday here it is just that cool.





I headed out at 7:45 for a 45 minute swim with a few accelerations and at 7:55 I had a swim partner just about hit me in the nose with his nose.





This turtle scared the crap out of me as he seriously swam right up to me and as I went to breath – he was like 1 foot away from my nose.



I stopped – we chatted and I went on to finish my swim.



10 more minutes and a dolphin and her baby swam about 25-30 feet under me and later 3 dolphins were swimming in formation underneath the “course”.

I really didn’t want to turn around at 22:30 but I could not see the next marker and me starting to feel a little like bait as the crowd really thins the farther out on the course you go.

Coming in to the pier I hooked up with 2 women’s “pros” wearing long john Blue Seventy suits and Splish bathing caps. I paced with them for 5-10 minutes felt pretty good about myself. After a few minutes, they stopped and chatted with each other for like 10 seconds and they were gone. No really – GONE!!! I stroked hard and tried to stay close or even close but I couldn’t. It was like she had a motor…I was humbled and went back to swimming easy and watching for my buddy the turtle.

Speaking of Pro’s the sightings are really getting pretty common place…so far for me…I saw Norman Stadler when I was riding, Faris when I was riding, Macca at the morning swim, Chris Lieto out running on Alii, Sam McGlone (not racing due to injury) at the swim this morning, Natasha last night and I even had a chance to say hello and chat with Phil White of Cervelo.



They were here showing off there new P4 and it’s really cool.



That’s not the only hot bike at the expo as Ridley had their new TT, the new Fugi looks great, the Scott and the TTX all look super fast and bombproof. There are like 5 Euro brands I have seen around and they also look good.

Tomorrow is a really easy day of just rest and sightseeing. I probably will swim – the turtle and I have a date for coffee…I am not sure if you have heard but they actually have a FREE espresso bar on the swim course.





I know I know enough about the swim :)



This company is TOO COOL and I will definitely try and support them with a few beans for their beans before I leave. Coffee’s of Hawaii and Albert Boyce (their CEO and an AG triathlete that is always in the top ranks) has built a brand that is tied to what he does and loves. Good for you Albert.


Last but DEFINITELY not least...

C-bone’s smile has faded a little but only because he has found that it is hard to smile and snorkel at the same time. The dude seriously spent 4 hours in the water snorkeling today.



I pulled him around the swim course for around 1000M and he held on to my feet until he wanted to stop and then he just let go and would float. The dude seriously loves his fish. We took a break – had some lunch and went back in for another session. I have no doubt that he will be a diver as soon as he can get certified.

That’s about all for now…ALMOST FORGOT…

Hercules is cooking Chicken and I am sure he will have some applesauce to go with it…

By the way…he is adopting the euro fashion standards of “anything”goes…



This is us right before our “jog” tonight…all he needs is compression socks :)



I am outta here…more to follow on Friday…

Aloha III for now…