Tonight is the Big "Oprah" Night

I've largely kept quiet on the entire L.A. issue but with things blowing up in the media on the much anticipated Oprah interview with @lancearmstrong slated for tonight, it is time to ponder his direction and future in sport.

First, let me keep Lance the guy who has done so much for cancer completely separate from Lance the athlete. Argue if you will, he would clearly not have been able to do all he has done in such as short amount of time without the success in the sport of cycling. That is besides the point. Lance the athlete seems to have merely one-upped his competition in doing similar things his competition has done throughout history of the sport, he just took it to a more professional level.

Believing in the myth or storybook hero of the world's best Tour rider ever, after personal tragedy struck, inspired so many in sport--outside of the cancer patients. I, for example, cannot express how many times I visualized Lance speeding along the road in my training, trying to imitate the tempo, the smooth pedaling and motionless upper body style while trying to achieve a solid ride. Although admittedly, I am not that great of a cyclist so it is somewhat embarrassing to know it never really helped a result for a race. Regardless, Mr. Armstrong was the inspiration to get back into shape for the 2012 Ironman Hawaii, in hopes that after he announced that his goal was to race or win Hawaii. Although he would race as a professional and myself as an amateur, it would have been "cool" to be on the same course at the same time to catch a glimpse of him, despite likely finishing about an hour-plus behind him. Now we know the real story, he would NOT have finished that far ahead of me "legally" as all those years of drug abuse, have resulted in a massive advantage in building up the body to such a high level it would be hard to compete with legitimately.

It was only few months before Hawaii, I had already qualified at Ironman CDA, in Idaho, USA. Lance was within one week of getting his qualification at Ironman France before all hell broke loose. The beginning of his downfall for years of lying, abuse, manipulation. "The Boss" finally was going to get what he deserved according to many of public opinion. He has certainly lost a lot, but for some reason, some say he thinks he will be able to fully get back to where he wants to be, in the winner's circle. As his biological clock ticks down, even with a potential reduced sentence from his life-time ban from all WADA sanctioned sports, would anyone really want to race him? Personally, he still seems mystifying as he certainly commands much attention anywhere he goes. Publicly, he is done, he burned that bridge. I would not want him representing my products, nor would I any longer want to be in a race against him. Time to pay the price, "The Boss" is not a boss any longer, but one of among many magicians, one who will go down in history as a fraud by the way things look for him right now. The lawsuits line up, media continues to print he is attempting to worm his way out of things through big dollar settlements. Intelligently, the government and others don't seem to be falling for it. Lance no longer holds the cards so his plan continues to fall apart.

Today, he lost his Olympic medal. What is next?

There are others in sport doing the same thing every day. This fall, an age grouper from the south named Kevin Moats was found to have been taking steroids. He was at the top of the world winning Ironman Hawaii in his age group. It is rare that USADA (US Anti-Doping Agency) tests ANY amateur, in competition or out of competition. From experience, I could likely name a good half dozen amateurs right here in Colorado that should be regularly tested out of competition for both HGH, EPO and testosterone. When you come out of the woodwork, to the degree some of these athletes have with such improvements it is ground shaking to the age group results, it sets off a red flag. Mark Fretta, an Olympic Training Center triathlete was recently found positive for EPO. Mark, while a nice guy (I met him personally a few years ago), wasn't even what I would call "first tier" level triathlete. He struggled for results. If Lance was beaten by some guys in triathlon, if Mark was beaten by a lot of guys, if Kevin Moats only had a few peers who could beat him, it makes me wonder, WHAT are those guys who beat these cheats possibly on?

How far up the ranks would we all be if all the cheats taking things on the WADA banned list were removed, move up? Sometimes, I wonder, but I still hope that it will catch up with them in the end and our final results will be where they should be. One thing for sure, should I get to Hawaii in the next couple years, although I'm taking 2013 off of long course racing, my results will be at least ONE place closer to the front. Thanks Lance, for helping me improve by one spot without doing any work at all!

Here we are 2013!

Tomorrow is December 1st so I'll sneak in a quick blog here. Boulder right now is set for a high of 61-63 F today. The large storms looming to the west we may in fact be under a white blanket this time next week--one can only hope, the moisture is needed. With the shortest daylight hours of the year only three weeks away, it is time to give thanks for all the blessings we've had in 2012.

1) Yeah, the world didn't end, it likely won't in December either...I predict that is a myth.
2) For our families & friends who support us throughout our crazy sporting year, making those sacrifices so we can play in our own way.
3) Our health...without it, we wouldn't be able to enjoy those we love, or those things we love to do.

On the sporting side of things, once again, everyone I have worked with this season has done something special. From a first time Ironman Robert (who qualified for Kona on his first try), Ethan--a cyclist who will be "cat-ing" up in 2013 & never finished worse than 5th overall...winning his last race, Max--who set a half marathon PR, Jennifer...who ended the season with a 38 minute PR & 6th in her AG at Ironman Arizona. Those are a few highlights so if I've missed anything else please check my "Latest Updates" at www.geminimultisport.com for additional accomplishments throughout the season. It's been a super ride. I'd also like to thank all of our sponsors on the home page of the Gemini website just listed. Especially to Blue Seventy's Mike Orton--who always seems to come through for us when we need a rush or last minute order, you guys are the best!

It didn't take long to pick up things after a rest from Kona, gradually ramping up time and purposefully setting up many races from now until spring, just to force the fitness consistency. God knows I hate getting my butt kicked in a race but it happens so often the least I can do it put up a decent fight by keeping the fat off when most are putting it on. The course will change for 2013 in that as previous blogs mentioned I'll be doing strictly short course (meant anything shorter than a full Ironman distance). There will be non-WTC races, USAT races & of course WTC races like the ones here in Boulder. It'll be fun & won't require the long training hours of full distance racing. At my age, I've decided to do the "every-other-year Ironman" thing. Recovering some speed is needed between those years, as well as the family time is so valuable, that doing fulls each year just don't appeal to me at this time.

On the coaching side, I've actually already had to turn down several athletes for a 2013 roster already...a couple from Europe (due to keeping a few spots open for later returning athletes I've coached before.) Not sure how they heard about me, but it is always surprising when someone comes along who I never knew before or even without reference. You don't have to have an army of athletes or army of coaches or be spread all over the internet with advertising in every online mag out there, to be a successful coach. What you do need though, is to care about the athlete & their goals in a friendly, approachable relationship. To you athletes out there, there are always "spots" available throughout the year as some end their season early or some decide last minute to step back from the sport for one reason or another. Inquire about availability by dropping me an email at kk@geminimultisport.com   See you at the races! Happy Holidays..
KK

Off Season?

Nope, not really off season, in fact, I'm already healed from 98% of my wounds from Kona & have actually run twice already--though quite sore from it! The best thing to do now is knock out some "to-do-list" items and be consistent with at least a little exercise so the flab doesn't start to jostle around too much. It is quite early to start any training per sa of seriousness, especially since there isn't a real solid goal for 2013 other than to do some local races and have fun. Along the way there will be tweaks & changes to the schedule, but surely it is looking like a lot more family time is in order for 2013, which is great for all of us!

It has been a pleasure working with the athletes this year and seeing them come along so far performing to many successes. First, I'd like to say thanks to all the athletes this year that I've had the opportunity to guide to their most excellent seasons. Thanks for believing in my program and even more, yourself.  Thanks to my family for their support when I have had to keep away from certain family functions to either train or work with the athletes, they understand I also have a job to do also.

As we close the chapter on 2012, I welcome back past athletes and new ones. The smart ones are those who are starting early working towards their goals. I look forward to seeing more P.R.'s for you next year.
To cap off this blog entry...I'll have more time to post this fall/winter hopefully--in case anyone is up for expanded versions of the crazy details of "my world" and this sort of lifestyle. Hopefully it will all be as educational as it is entertaining!  'Til next time...

2012 Ironman Hawaii Race Report

This season has been a series of ups & downs, starting out the season well in some short running races and a decent Boulder Sprint Triathlon. Ironman CDA went quite well for me by being able to qualify for my 10th start in the Hawaii Ironman. The Boulder Peak was only less than two weeks from finishing the Ironman in Idaho so despite being totally flat and sub-standard swim/bike AND run, I managed a podium finish in 3rd place. The big issue throughout the 5430 half (now called the Boulder 70.3) was I had a foot injury from CDA--which kept me from running throughout a large portion of the summer from Ironman CDA to Boulder 70.3 except for aqua jogging. Luckily, there was enough time to recover by Ironman Hawaii to get in a few longer runs.


Bad luck started with couple months prior to Kona, but this may have been a blessing in disguise. The lack of training either helped or hurt me. I’m not sure as there has always been a large volume training build, with a month and a half left before Hawaii. This time training looked like this:

The below are dates with hours/minutes of total training time taken directly from my Training Peaks account log.

Aug 6-12: 6:27 (still injured)

Aug 13-19: 2:10 (still injured)

Aug 20-26: 1:41 (still injured)

Aug 20-Sept 2: 8:47

Sept 3-9: 11:54

Sept 10-16: 13:09

Sept 17-23: 7:11 (sick)

Sept 24-30: 7:19 (sick)

Oct 1-7: 6:34

Oct 8-12: 3:10

Ideally this low of volume is not an ideal build up for Ironman. I also may have ramped up a little too soon but there was an illness “floating around” which many people have gotten or have now.

The race (October 13, 2012):

I placed myself far left as I could, swimming the entire 2.4 miles casually as I would a warm up training pace. It was uneventful & quite tame as there was not a lot of punching/kicking this time around. The entire plan for today was to a) spend 2/3 the race screwing around going slow, then nail the run b) make hydration & pacing the priority. The entire swim was purposefully spent going slow. Yet, my time/placing was actually pretty good without even trying. It’s hard to criticize a decent swim placing with little effort.

The bike: Lots of drafting here, but Jimmy Riccitello and his draft marshals did an exceptional job catching the cheaters this year. I raced clear of penalty & rode as I would a long training ride. Hydration, calorie ingestion were all priorities. Special needs didn’t have my bag ready in Hawi so I pulled over for about a minute until they were able to find it & get it to me. Winds were the second worse I’ve experienced on the Big Island. Those hammering the bike were pretty much going to pay the price on the run. Therefore, I rode extra slow & conservative while trying to keep the body core temp down.

T2: This was only my SECOND of two bathroom stops for the race. Vast improvement! Usually it is 4+ times that I stop during an Ironman to relieve the body. However, I took my time in T1 & T2 to sit down and calmly put on my gear, grab extra drinks and make sure I was comfortable before heading into the next leg of the race. Usually I am tops on transitions but took a more relaxed approach this time.

The run: The plan was to hammer the run knowing I could pull off a 3:10. Five miles into the run on the left foot, a large blister formed to the left of the ball of the foot & between the second toe. Damage control had me altering the landing which then caused a right foot little toe blister. That in turn, altered my landing again, which caused a left foot little toe blister. The blister on the bottom of the left foot popped and feet were so swollen, that the friction caused skin to peel away to raw meat. The plan for a 3:10 run fell apart although I had plenty of energy to run that fast—the pain in the feet were nearly unbearable. The shoes (Adidas Adios 2’s) were great in training, but I hadn’t accounted for the amount of swelling in the feet (plus they are not “seamless shoes”) so yes there were issues. I walked all the aid stations after that, finishing in 3:23 for a 10:00:26…only 26 seconds from breaking 10 hours. My record here is not great with the heat being my #1 enemy. Never before had I finished the bike without being at least partially “blown up” so when the finish line came along, I had the energy to go another 10 miles, but the feet were done. Raw meat, it wasn’t pretty. Still dehydrated I was a little dizzy afterwards & just wanted to sit down to rest the feet. Either way, I was disgusted with the fact there was so much energy left at the end of this race, but not being able to complete the task due to the blistering. Oh well, it’ll be a return in 2014 when I age up hopefully. Take a year off in 2013 for short course & local races, complete a few home projects…then whatever comes after that.

My hats off to my Kona roommate Robert Brink who in his fourth triathlon (first Hawaii & 2nd ever Ironman), kept me at bay until just after the Energy Lab heading back to town. You kept it steady all day and it has been a pleasure to coach you this year and making your dream a reality. At 27 years, you have a long and strong future ahead of you in the sport.

In hindsight 2012 had ups and downs, Kona was while a disappointment in many ways, was a success in other ways. I’m always my biggest critic (I think!) Whatever I do is usually not good enough for me, although this time around keeping the heat at bay/under control as well as not blowing up on the course with such minimal training, makes me think of the larger picture in how much improvement can be made over the next couple years despite aging and supposedly should be slowing. Just because the general consensus is that we “should be” slowing doesn’t mean I have to. Hard work, planning and smarter racing can go a long way to exceeding what is nothing more than an unproven age barrier.

2012 Hawaii Ironman (PRE RACE)

Now that I am all packed for Kona, Hawaii & ready to leave next week, I was finally able to get out for a bike ride today with a swim preceding that. During today's ride I knew one of the things really needing to get done for a mental relief prior to leaving, was update my blog. Undoubtedly, there will be some viewing this blog because friends said they would keep an eye out for a "Kona update" from me here. What to write about though? This should not be a problem as I have plenty to say about a lot of things--no matter what subject it is.


Why so many athletes feel the need to create blog entries prior to races or after races (as in race reports), or Twit on Twitter more frequently, I think I have the answer. It may be a way to calm the nerves/inner self, or sandbag to the public/fellow competitors, brag/psych-out their competitors, or even because they have more time on their hands and do not know what to do with themselves during the taper (too much time on their hands). There could be a lot of reasons. I think one of those reasons at least, may in fact be one for this update, although writing period does seem to be an outlet for me regardless.

The summary of how the last five weeks of preparation have gone...last week was a little over seven hours total training, the week before the same at 7:11. The three weeks prior to that I was sick for the entire three weeks. There were a few short 1 hour or less workouts despite being sick, so we're looking at around only 16-18 hours total for the last month. Certainly not enough to say I'm overtrained. Post Kona-Qualifying visions for this same time period were a large volume build with some decent speedwork. It turns out I'm riding the wave early season fitness because that vision I had is 180 degrees in the opposity direction of the reality. If anything it'll be a "super taper" sort to speak. Not sure what I'd be tapering from, but it doesn't matter as there is nothing I can do at this point but put all the internal negative thoughts in the bottom of the sea. The best approach at this time is to not panic train and utilize the experience I've built over 23 other Ironman races. Pacing & nutrition are the best allies come race day, it is the one thing we as races come to realize after all is said and done--boiling Ironman strategy down to the most basic principles to follow.

Expectations? Certainly. I expect it to be hot, windy and not to my liking. However, I welcome the challenge because I will continue to keep going back (now every OTHER YEAR to Kona--should I qualify those years), to attempt to conquer the demons that meet me at this race each time. Heat has always been my biggest enemy, nope, I do NOT like the heat in any way, shape or form. This is why I have chosen IM CDA as a qualifier race for me the last three times. It is pretty much considered a "cool" to "cold" race where I excel. As the last race of the year it is my expectation to also continue my quest to become a better athlete with this race lending inspiration to the coming years of racing as well as to the athletes I coach.

Looking back on a somewhat successful amateur career and being (in the Twilight of my best race years), the age of where "decline begins" for the male endurance athlete, it has been a fun ride thus far. The goal is to continue the lifestyle & stave off age and diminishing results best I can. Taking NO for a stance to Father Time, I'll continue to strive to prove him wrong that I'll slow from this day forward. Some days I feel like this has already happened while other days it feels as if I'm still improving with all the same intensity and excitement of my younger years. Whether the little dude with horns says, "I can't" on one shoulder--or the one with wings on the other shoulder says, "I CAN", no matter what happens race day as an end result is not going to stop the future process or lifestyle. The FINISH line is not the finish/end result, ever. It is always simply a new BEGINNING that I look forward to each day my eyes open to when the alarm clock goes off before getting out of bed. 

2012 Ironman Boulder 70.3 Race Report

Let it be known starting out how grateful I am in exceeding (place wise) my expectations in the age group finish. Dealing with what one medical expert calls extensor tendinitis since Ironman Coeur D’Alene limiting my run to a handful since well over a month ago, there wasn’t much to expect aside from something short of disaster. Training has not gone well until a week ago. However, I only had two runs the last two weeks due to this acute issue keeping me from my #1 strength.

Wake up time was 5 AM. Quick coffee, Clif Bar, toast, fill the tires (disc wheel for this race), ride the bike the entire 3 miles to the start. Simple plan I follow living so close to all the local races—holds true for the sprint, oly & half races we have here in Boulder. Since Ironman CDA on June 24th, I’ve been 100% inactive for 2 weeks while fishing in Canada…then sporadic training and low energy levels leading right up to the day before the Boulder 70.3. My “pop” in the legs only showed hints of re-surfacing about a week ago although most of the time the legs were admittedly flat. It showed at the Boulder Peak too…flat. No zip, no pop, nadda. The outlook for 70.3 wasn’t that good given I’ve run more in a week preparing for IM CDA than I did SINCE Ironman CDA (I’ll just call it IM CDA from here out).

As a coach, I wouldn’t have suggested an athlete to race with an injury like this. However, it had not been really tested in a long, long time (the foot)…additionally, this race, like the sprint & oly (The Boulder Peak Tri), were all C races. Nothing more than a training day. No expectations really, not even finishing for sure was an expectation. I knew the run was going to be tough, after all, no running right? The next item up for bid…the HALF iron distance is my single worst distance—ever, always has been. After that, HEAT is my Nemesis, after all, look at my historical Kona finishes. Never have done well there, but once—which still isn’t that impressive (to me anyhow). Hell, I didn’t even do a warm up for this race aside from a few hundred yards of freestyle & backstroke because of wanting to save “the foot” for later.

Long and short of pre-race was during the Anthem, I realized how lucky I am to be American and out here doing this sport, enjoying it while others in some countries are dodging bullets and lucky to ever see a clear blue sky like I was under, once the smoke from the bomb shells disappear. I digress…there were about 255 registered in the 40-44 AG. There were 15 waves total in the race, I was wave 8. The one thing with these Boulder races is the sun…no way could we see the far turn buoy. Starting far right actually nearest the buoy, when the horn blew I sprinted for a couple hundred yards. Then settled into what I felt was a warm up pace. Oddly enough, I found myself alone. No cap colors the same as mine. Was I in front? I had no idea…never been in that position on the swim before. I kept imagining the underwater Olympic footage of the freestyle races. For some reason it relaxed me and things felt more efficient than usual. By the end of the swim exit, I looked around…nobody in front…my first “FIRST out of the water” swim in a big-time high caliber race. There was ONE guy faster from wave two of our AG, but I still claimed the SECOND fastest swim in the 40-44 Age Group. Awesome…makes me want to work more on my swim now to keep it going!

T1—looking at T1 & T2 times, combined, there is nobody close in transition, it’s been that way all season long. Some years I’m slower but this year, great transitions, nailed all of them so far. I headed out onto the bike and saw Jen, wife of Mark (who I saw just before my wave went off). Mark is a guy I coached a couple years ago—well, I had given a shout out to Jen to GO! She kindly emailed me today actually, informing me that myself & some other guy glued to my rear wheel from my AG, were way out in front of everyone else. Quickly making way through the previous waves, the crowds thinned north of town. About mile 5 “the pass” came from Joe Fogerty (who has won all three of the Series races this year). He was taking it easy on the first lap of the bike so I passed him back, may as well, let’s have some fun right? We went back & forth a few times up to mile 25 when he dropped me & the guy that I *think* Jen said was glued to my wheel (I didn’t ever look back so don’t know who it was). Anyhow, that is about the time I also dropped Mr. Drafter guy who had passed me a few times looking back at Joe & I as if to say, “C’mon guys, let’s pace line this thing!” This “guy” hooked up on Joe’s back wheel for a while as I watched from about 75 yards back. One thing I did not want to happen is let Joe out of my sight too far—ha ha, like that was going to happen. Needless to say, he put 10 minutes into me on lap 2 of the bike.

Realizing the pace he then set would take too much to hold close, I continued on with the same way the swim went…easy. I’ll admit, my effort was wimpy and not difficult at all on the bike. Legs never really felt strained as the goal was nutrition to stave off the inevitable heat/dehydration from the 90+ F. The energy sapper would be the run as it would be about the time the heat really was supposed to hit.


T2—lickity-split in and out in 50 seconds. Excellent! Immediately upon the first few steps using a lacing system in my “Kona shoes” which would alleviate pressure on the top injured portion of my foot, the lead in the legs were apparent. Each step was running in mud-like effort. Clearly my “A” sport was gone. Zippo—not there. Known more as a runner than swimmer or biker, there was nothing to fall back on to hoist me up the ladder of results. I did get some inspiration when Dave Scott, yelled at me, “Good job Kevin! Keep it steady going up this grade!” First it was surprising that Dave picked me out remembering my name. Sure we live in the same town but he’s big time & I’m small apples and a dime a dozen of an athlete, not even what I would call “elite” anything. He’s surrounded by those types day in & day out. So yeah, it was cool to hear that from him. The run was more of a soggy shuffle than anything. Again, taking in calories and liquids to practice nutrition for Kona was the main effort here. That—and finishing the run. Each step uphill was way more painful than the flats or downhills as more pressure is required to bound off the front/midfoot on an uphill. Not having my lace system “X” over the top of my foot and having the laces parallel for half of the shoe helped a lot. However, the shoes were LOOSE on the foot/feet and did cause more blisters than normal.

A note on my competition…Joe had been so far ahead at this point that after the turn around at mile 6.5 I did not see him again until the finish line. No idea how wave 2 of my AG was doing, something that wasn’t an issue because it was only getting to that finish line that I hoped for. There were two guys faster in the area that did not show up race day so that helped a lot in the final standings…but at this point a guy from a previous launched wave I know (while passing him on the run), said, “To the best of my knowledge, you’re in 4th place." NO IDEA if that was in the AG or overall, it didn’t matter…just looking for the finish line! It’s difficult in knowing that, normally, I can hit the turbo thrusters & make up tons of ground on a run on any given day. Now I was in a position where the lack of running and pain from just slapping the ground sends screams of STOP! throughout the nervous system. As long the body still felt there would be no long term damage done—the mind allowed it to continue. The pace was soooo slow in fact; I likely could have kept that pace up indefinitely. It was an easy pace, yet so painful. I’ll call it a “highly uncomfortable cruise mode” and leave it at that.

The final half mile was hilarious. A runner from 35-39 AG in front of me was daring me to pass him towards the finish. He was completing his first loop on the run, he knew somehow I was on the second lap. It went something like this…”C’mon, put 10-15 seconds on me by the finish line, c’mon, pass me!” I was laughing inside because there was no more speed…that was it. The Governor had been met! However, running downhill I did end up passing him. One thing I’m really happy about is that I did not have to stop to use the bathroom the ENTIRE race. That just doesn’t happen to me in a half or longer race. No time lost there!

The ending…final AG place was 3rd. Great swim for me despite easy effort, easy bike ride, worst run in likely 10 years of racing halfs. Surprise! A slot to the Ironman 70.3 World Championships! However, I passed on the slot and did let it roll down to the next person in the age group. Got the slice of a tree for an award (varnished log with the race logo burned into it), plus a good sunburn to show for it! Now about two more weeks of rehab, no running aside from aqua jogging, then hoping things will be better for Kona training. At least I can bike/swim…if the foot stops its distractions early, you may find me out on the trails. I’ll be the one looking like he is re-learning to run again.

Slow Ironman Recovery

It has been nearly four weeks since Ironman CDA, recovery still looms ahead many weeks. There are not many weeks to count between now and Ironman Hawaii. Taking two complete weeks off swim/bike/run while fishing in Canada only a day after returning to Colorado, I participated in Boulder Peak Triathlon. It was a difficult time racing without any of the horsepower I was used to, knowing there was no spark from being drained from a recent Ironman. After winning last year, as well as the Boulder Tri Series win for my Age Group, all on an average of 3.5 to 4 hours total training a week--the focus has shifted from short to long course once again. The results and training are very different.

The "A" races in 2011 were not all that serious due to the limited training time, which was nothing more than a down year from Ironman. However, the results were somewhat surprising to me given such little training. Yes, results were quite excellent while the motivation and goals were not that important aside from going through the motions and hoping to not get too embarrassed with dismal performance.

With the goal to race long in 2012, the hours, nutrition and rest all increased greatly. The same 2011 "A" races are now considered "C" and "B" races in 2012. Who in their right mind would race a sprint, then an Ironman a week later, train once (a 9 min/mile 4 mile run)during a TWO weeks period, then hop in one of the most competitive Olympic Distance races in the USA? Not to mention having extensor tendinitis in both feet. That is what happened, that is how it went down.

Currently, training is a chore at best just trying to turn the pedals over. Nearly pulling over on a climb to Ward yesterday, the question of how long will it take to get my "pizaz" back came to mind. Having run once since the Boulder Peak due to the tendinitis and only having swam once, the Boulder 70.3 is not looking too prospective to even start. Yes, doubts if whether that weekend could be used for recovery rather than another "also ran race" are certainly key to think about for Hawaii preparation.

We are getting close to Hawaii, closer than I care to think about. Each time, Hawaii is just a "go through the motions" race with little emphasis on actually competing. It is more just participating. The course does not suit my strengths being as hot as it is there. For some reason getting to Hawaii is something I normally can get myself UP for to compete and qualify, even above what my fitness should let me. Mentally, the qualifier races are something that I'm able to raise up to meet the challenge, putting the pedal to the metal and pushing through pain that normally could not be pushed through.

With the upcoming Boulder 70.3, knowing half iron races are my absolute WORST distance to race, I'm concerned recovery from CDA is not going as it should. Sure eating well is helping, as is the extra weekend rest and reduced training volume. Seriously, something has to change in the next couple weeks. If the tendinitis can subside, there may be a profound change in my current approach to Kona. It sure would be nice to run and swim again pain free!

Taking a look ahead to the near future, obviously it would be nice to ramp up swim and run training. It would also be enjoyable to not race a 70.3 and get my butt kicked. As I've said, my worst distance between sprint, oly, half & full is definitely the half. Finally, it sure would be nice to actually not have nutrition or bonk issues in Kona, thereby completing something I consider respectable of a time there. What is that? Anything under 10 would be nice. Preferably something faster than my best there which is really not that fast considering what some times on other courses have been. Out of what will be 10 starts this year (from 15 KQ's), only ONE has NOT been between 10 and 10.5. Talk about consistency! While not a blazing fast athlete by any means, the one thing that I do have on my side is consistency. Since I'm in this sport for longevity, it seems there are still many, many years to keep attempting some form of improvement or milestones before old age decreases the ability too much.

Okay Hawaii...here we go again, give me just ONE good race for once, something that is not on par with all the other Kona starts. After all, those lava rocks I brought back to the mainland from my first trip there and then sent back to your Chamber of Commerce has to count for something doesn’t it? I thought the bad luck ended when the rocks were returned…