Mini Monster Half Ironman Triathlon 3rd Place

Last Feb 13th we had The 1st "Mini Monster Half Ironman Triathlon" right here in the Island, it was a great effort by Team Mango aka Carl Koomoa.
The swim was "obviously" from the Kona Pier to the 1.2mile buoy or King's Buoy, The Bike went up to the Queen K and north up to the turnaround at Mauna Lani, and the Run was up Palani, Kuakini towards the Old Airport and around Target to get back to Alii Drive all the way to the south end in Keauhou Shopping Center.

At the starting line I knew that I had to keep an eye in two guys, Thomas J. Vonach from Austria and Mario Erath also from Austria, both have been training here for the last few months, and I knew that they were both the ones to keep an eye on.... My goal at this race was to test my racing pace for Abu Dhabi, so I didn't Taper as much as I would for a BIG Race, but still I wanted to win.
So When the gun went off and in a matter of minutes we were just 5 guys and Yvonne Van Vlerken up in the front pack, everything went smooth until the 1/4 mile buoy, I really don't know what happened, I just lost my focus for a moment and lost my direction for a moment, that was enough to turn a group fast swim into a chase swim, I really need to say that Yvonne is a complete different person when racing than when training in the pool, is remarkable how she transforms herself into a  killer machine, I respect that!
When I got to the turnaround buoy I saw that she and Thomas were around 30 seconds ahead of me, I was mad at myself, so I tried to push harder, at the end they both came out of the water 1 minute ahead of me with Mario breathing in my neck a couple of second behind, we went into the Bike Leg with a little of head wind that later turn into a sidewind, at the turnaround we both were not sure on where to turn, so we passed the turn point and maybe lost a Minute there, Mario was the first to realize this, so he gained the front on the way back, let me say that is great when you find someone like Mario Erath to race, he never tried to take advantage of drafting, he was always aware of the distance between us, and I really respect someone who is so honest, specially when we both know that we might be fighting for the podium at the end of the race.....
Unfortunately I didn't have the chance to take this to the end of the race, because another distraction of myself........As previously stated there were no Aid Stations, so if we wanted to have our drinks at the turnaround we had 2 options, give them to Bill Greentree who was going to be at the turnaround or have someone to take it there, in my case was Paola, who also was leading the swim portion of the swim in her Stand Up Paddle Board (Maybe that's why I got distracted, I was just so happy to be looking at her during a race!) 

So I told her to hand me the water bottles, but I didn't showed how to do it, completely my fault, she handed me the water bottles facing forward and she also placed herself in a fast descent of a rolling hill, instead at the top where you go slower, so I lost my first bottle, and in the second attempt I had to really slow down, I didn't wanted to hurt her wrist. In those hiccups I simply lost Mario, and I was never able to reel him in. He got to T2 1 minute ahead of me in 2:19 and I arrived in 2:20, I wished that I could started the run by his side, but that minute was a long way in that first part of the course, so I never really had the chance to even get closer to him, I actually knew he was running faster than me.

The first 10k south in Alii Drive went hard but manageable, the real problem was the the temperature started to rise dramatically and there were just 2 aid stations, so keeping up the pace in the way back to the finish line ended up being a hard job, but in the bright side I was one of the happiest race I've ever done, it just felt so great to be a "Local" I got goosebumps every time someone called my name in Alii Drive, there's nothing like it! Here I was Racing in Kona as a Local.........Who would have thought this 2 years ago when I was buying my Cervelo P3 in San Diego.


So the Total Results were like this:


1st Place: T.Vonach      Austria Swim 29:17 Bike 2:15 Run 1:29 Total Time 4:14
2nd Place Mario Erath  Austria Swim 30:33 Bike  2:19 Run 1:32 Total Time 4:21
3rd Place Jano Soto        Kona  Swim 30:26 Bike  2:20 Run 1:36 Total Time 4:26

1st Place Female Yvonne Van Vlerken Swim 29:36 Bike 2:16 Run 1:29 Total Time 4:15 Yes she's FAST!
So here we are..... With almost all of the training for Abu Dhabi in the Bank, just a couple of hard weeks, key workouts and off to the Middle East! The Desert is waiting and getting hotter everyday!

Insane Overtraining & Recovery

First of all I can't believe that we are already at the end of February, my last blog was at the middle of November, that's 3 1/2  months! Of course a lot have happened since then...... Being the most important the Adaptation Period to the new training Schedule.
During "Ironman Week" I had the chance to train with my buddies Dirk Bockel, Rasmus Henning and Eric Sullivan, so in that week I learned a lot by just training with them, remember that they were tapering! Having said that, in some cases I found myself hanging for my life in their rear wheels when coming back from Hawi to the Energy lab, just to make a quick transition and then run some 6:20 minute Miles!  It was really great to fly in the Queen K with this guys, but in the downside..... after they left...... I was simply Smashed!
But Hey! At least I've got a good glimpse of what was waiting for me in next few months, it also re-assured my decision to put my training schedule in the hands of Justin Granger, it's a great feeling knowing that you took a very very good decision!
So in this last 3 1/2 months the point has been miles in, mile in, and miles in, specially in my run mileage, so Justin and I decided to start with the Honolulu Marathon in December 12, 2010 and The Maui Oceanfront 1/2 Marathon in January 23, 2011.
I wish it would have been as simple as just adding miles to my training schedule and then go to the races and perform like I wanted to...... But this was just not the case.
When we started stepping up the miles problems came out, problems like simple muscle tightness, to a little more complicated...... Let's call them "PHYSICAL CRASHES"
I'm still impressed of how different is to train for Olympic distance Triathlons or even Half Ironman distance Triathlons to the BIG ONE, The Ironman....
After this few months now I think that I know the SECRET! it's all about a delicate balance between Overtraining & Recovery, and between an INSANE OVERTRAINING & RECOVERY! And this is no Joke! ha ha!
The first few weeks of training, every week I felt like there was no way I would be able to make it to the end of the week, but after a few feedback exchanges between Justin and I, we kind of started knowing each other more and more, so now... after almost 4 months and many moments of doubt, I feel more comfortable with big numbers.
Just to make an example, a pre-Justin running week consisted of 20 miles divided in 3 days of running.
Last week, Thursday I ran 16 hilly miles and Friday 9 miles in the Track! So it's a big difference!
And that takes me back to the Physical Crashes, at The Honolulu Marathon I was feeling great! My training had been very good, and a pace of 4:30min/km was a pace I felt comfortable, so the truth is that I came to Honolulu a little too cocky, I really thought that a 3:09 for my first Marathon was going to be easy.
The race started...... and at the first 10k mark I was right on the pace with 44:41 and holding myself to not go faster, because I was feeling great! The 20k mark came and also another split of 45:56 still feeling great, at the 30k mark the split was 46:26 and I was still feeling very good, this part of the course was slightly uphill so I knew I was still in my 3:09 Goal, but then, around the km 32 a sudden "heavy feeling" hit my legs, It was a weird weird feeling, because my Heart was OK, I felt OK, but my legs didn't feel like part of my body at that moment, I felt I had to lift every ounce of muscle to take every stride, then the real uphill came, the climb of Diamond Head! It was torture! But I kept pushing as hard as I could,  I knew that after Diamond Head I was going to gain speed and have the chance to recover from that bad stage.... The downhill came... and I felt worse! I couldn't believe that it was much more painful the way down than the way up, I got to a point that my legs were almost locked, I even felt afraid of falling down like a toy soldier, I saw the 40k mark and my split was of 56:57 I felt devastated, 10 minutes over my predicted 3:09! This couldn't get worse! isn't it? Well......... It could.... and it did......
The last 2 Kilometers were the most horrifying experience I ever felt running! Those 2 k from hell took me almost 15 minutes!!!! My finish time was 3:30!

That's 21 minutes off. The aftermath was a learning experience but it took me a few day to understand what went wrong, and also to recover.
The next test was Maui 1/2 Marathon, which initially was supposed to be the full Marathon, but due to my previous experience we decided that the Half was better for my real goals "2011 Triathlon Season" Maui was not the perfect race, but I was able to run myself to a 9th Overall finish in 1:28:58 that's a 4:13min/km pace So I was happy with that result...
After a few days of whale watching and exploring every corner of Maui Paola and I were back in Kona, it's good to race because I have a goal and I can focus better in the little thing that matter, but I need a Triathlon race soon...... I like running, but I prefer Triathlon........ There's Half Ironman Triathlon in Kona coming soon, Thomas Vonach Yvonne Van Vlerken and Mario Erath are training in Kona, so I think it's going to be an interesting race, I can't wait!

Getting Ready for 2011

It's been a busy last month, I've been focusing in my run, it will pay off in 2011, my next race will be the Honolulu Marathon, but in the meantime I've had time to think about my 2011 Kiwami Racing Trisuit and also the training Gear.
Here are some Pictures of the apparel prototypes and My 2011 Bike with the new 2011 Hawk Racing Carbon Clincher Wheelset:

For Training: Tempo Singlet, Twinki Shorts.  And (not pictured) Easyrider Bib Shorts & Boomerang Jersey.

Trinamik, Perfect for Shorter Distance

Konami Trisut My Favorite for Long Distance Races

Ready to Rock & Roll with the new 2011 HAWK RACING 50mm Carbon Clincher Wheelset & SL11 Hubset
FOR RACING: 80mm HAWK RACING Tubulars 

Kaenon Sponsorship!

How Cool is this? I'm a Triathlete Sponsored by Kaenon! 

Here's the website Kaenon.com you can check out the super cool designs and different styles, but I have to say that the bottom line is....... When you try them you will be amazed of the quality of the lenses, the Polarization is SUPERB!!!! And you can wear them all day long, they are so good to your eyes that you kind of forgot that you have them on, and let's be truth here..... The other ones, most people buy them because the world champion is using them.

I'm super stoked to be in the Kaenon family!

I love my Kaenons! 

Let's get the Running miles in........

Ironman week is gone, and it's time to get back into the training rhythm. For the next few months I will  focus in my Run. So far I've had the luck to get away with just 40 kms per week average, of running, and that's nothing...... Things are about to change, I'm starting to get used to get more than 10 miles each run even if it's speed work, and I've also had a couple of 30+ kms Long Runs, I'm still excited and I haven't found that wall everyone keeps warning me about. Lets see what happens when I step up the pace.

This week was a little frustrating but the point was to get the miles in, and I realized that a little too late when I felt smashed and frustrated because I couldn't keep the running pace that I'm used to it.
But hey! As Justin says "It hurts when you are struggling, and it also hurts when you are flying, as you will always push harder its human nature" What a great quote!


Well yesterday I was struggling, and today I was struggling too, but today it was different, it was better because I understood that the keyword in Long Distance is Consistency, even if I have to drag myself out the door.........
I can't find a good picture to go with this post, but let's try with this one from the Kiwami Photoshoot of the 2011 Catalog.
Check out the Sunglasses! KAENON

It's Perfect for my next Blog "Keanon Sponsorship" I'm Stoked
They are Really Cool! And the polarization quality is just above the average of the Leading Brands. 

Hawk Racing Sponsorship

I am absolutely Stoked on my Sponsorship with Hawk Racing!!!!

I once said that I will never endorse any brand or product in which I didn't believe 100% And there's no better example than this one.

I first learned about Hawk Racing from friends, and it called my attention how they all expressed about Hawk Racing and Sven Folmer the mind behind Hawk, then I saw the video about his Bottom Brackets and Derailleur Pulleys, but there's nothing like trying them out in the road, after my first ride I was hooked!!

It's not only the BB System, The Wheels are incredibly fast and when you hit the hills and get out of the saddle, there's no loss of power because they are super rigid. Check it Out at HAWK RACING.COM 

Here's a video that explain much better why you should have Hawk Racing BB System in your Bike if you want faster Bike Splits

 

Facebook post from HAWK RACING BYCYCLES

                        Sven Folmer  -   Jano Soto   -  Hawk Wheelset
Hawk Racing: We would like to welcome Elite AG athlete Jano Soto to the Hawk Racing athlete family. Jano moved to Hawaii now to train more and make the next step to be a Pro. Hawk Racing will support him on his way in 2011. Good Luck Jano!

Kona Pier Morning Swim

This video was taken by Paola Soto from her Paddleboard a couple of weeks before Ironman Kona.

It was a really cool swim!

In this video: Dirk Bockel, Rasmus Henning, Eric Sullivan, Bree Wee, Luke Mckenzie, Amanda Memphis Balding, Mathias Hecht, Norman Stadler, Tyler Butterfield, Joanna Lawn, Armando Galarraga, Craig Alexander, Lucy Alexander, Alicia Bockel, Paola Soto, & Jano Soto.

Japan!

After Lavaman Paola and I felt really tired, so we decided to go to Japan for a week and recharge batteries for the upcoming Ironman Month. Nothing could be more away from reality! We both came back from this trip even more tired, but it was a lot of fun! I think that if my legs could talk, I would have been insulted many many times, our Hotel in Tokyo was just a couple of blocks away from the Imperial Palace and it's beautiful gardens, so it was impossible not to run it's surrounding 5k loop since the very first day we arrived, so before walking everyday for endless hours, we did our daily Imperial Run of at least 12kms.
I knew Japan was going to be interesting, but not that amazing!
We traveled by boat, by Train and we learned how to use the Subway, it might sound silly but when we first arrived to the Tokyo Train Station that's enormous and everything in Japanese you feel a little daunted, so finding your way around after a couple of days is very exciting, we were feeling just like locals! ha ha!
Our favorite place was definitely Kamakura, crossing the Sacred Bridge at Hachimango and looking at the Palace is one of a Kind Experience! Then we both felt like crying when we heard the story and saw the 1000 years Old Ginkgo tree that went down just a couple months before in a wind storm, you can see how Japanese really love that tree, they are trying soooo hard to save him, there are so many prayers in it's surroundings that it's hard no to feel the same way...... We both wrote and left there some prayers too.
Of course the food was amazing too, a little too expensive but as good as it gets!
We can't wait to go back and do a race there, I wonder what happened with Ironman Japan....
I'm still working in my 2011 Race Schedule but I don't think I will be racing in Japan in 2011, But in 2012 it might be, who knows?

I could write a lot about Japan, but it will sound like a travel website.... Boring.. 

So here are some pictures of a one of a kind trip!

Seriously...........?

I love this jumping little thing!

The view of this restaurant was Amazing!

The Big Buddha at Kamakura

Tokyo City Lights!

Lavaman 1st Place

So after swallowing up the bitter pill of not racing Ironman Louisville, I kind of started feeling a little better  just a couple of days before IMLO, but as I stated in my previous post, there was no way I could endure 9+ hours of racing Ironman.

But then.........there it was........... LAVAMAN right here in KONA, hey! right in my street!

So even that I knew that I was going to get myself into the Hurtbox, It was just impossible I didn't do this one. I thought "I will just enjoy racing a good race in my town"  Gee Like I didn't knew myself.
The swim was in the Keauhou bay where Alii Drive ends to the south.

It was so cool to be there with all of our friends, people who we see everyday, everywhere, the atmosphere at this race was definitely the most friendly ever, to the point that when we were just about to start, I had to repeat to myself that this was not a friendly training session, so I placed where I knew the fast swimmers where, and after the gun I tried to keep up the pace, but I wasn't successful in getting some fast feet, and after 300 yards I found myself swimming alone. I came out of the water in 23 minutes, about 90 seconds behind the leaders.

The Bike start was Uphill right away, up in the K3 road where I do my Hill Workouts, so I knew perfectly what to spect, the problem was when I arrived to the top and saw that I was a whole MINUTE slower than in my training sessions, it was a bad surprise at the beginning, but then I remembered that "I was in bed 5 days before, and that I was there to enjoy the race" ha ha! That idea lasted like 20 seconds, I was replaced for "Just Go HARD and don't mind the numbers" After the climb of the K3 road it was Kuakini Hwy that after 2 miles turns into The Queen K, the turnaround was right in-front of the Energy Lab or NELHA, and there I was able to see that I was well placed, and that gave me back some of the lost confidence in the uphill, in the way back to town I felt like flying, but when I got to Alii Drive where I thought I was going to have a power boost just for being racing in that street which I go up and down many many times every day, where I eat, have some coffees, and see the sunsets ha ha!! Was that too much? =)

Well..... in Alii Drive my legs started to fail keeping up the pace, I thought I was going to ride in less then 1 hour, I was off by a couple of minutes, I had hopes to get my legs back when I started the Run, there's always a relief when you start to run because you are changing your body position, and I usually start the run feeling great, but that feeling usually goes away once you leave the craziness of Transition #2, and this time was no exception.
The run started with a very steep hill, that made me remember once again that I was sick 5 days before, so the cycle of thoughts repeated again. I got some miles under 6:40 and some in 7 minutes and I was quiet happy with this.... (Obviously) But with 2 miles to go the Heavy Truth of my Reality went down on me, and it came really bad, I felt like walking for a second, but I knew that it will be harder to start running again than just keep going, and I did....... My run time was nothing I could be proud of, but it was enough for taking the win in my Age Group and 7th Overall.

At the end, the result couldn't have been better, doing this race and obtaining this result was perfect to shake off the DNS of Louisville.
But the best part of Lavaman was definitely our friends, the awards ceremony and the swag! Maybe the live music was a little loud, but also maybe it was just because we wanted to just hang around and chat with our friends!

A simple cup of Kona Coffee!

One of the pleasures of Life

I'm spending my recovery time learning how to make designs in the frothed milk of the lattes or cappuccinos. It's very fun.  By The Way!  Try Tiare Lani Coffee, is 100% Kona Coffee and is the best I've tried so far in Kona. www.tlckonacoffee.com

Plan B (Same as Plan A)

If a problem is fixable, if a situation is such that you can do something about it, then there is no need to worry. If it’s not fixable, then there is no help in worrying. There is no benefit in worrying whatsoever.

Dalai Lama. 

I Love this quote! I've been using it almost everyday since I read it for the first time. 

Today is one of those days. 

I went to the Doctor and I have a Strep Throat Bacteria,and doing an Ironman in less than a week is out of the question. So I had to cancel my trip to Kentucky, It's a little sad because I was starting to feel very good with my Ironman training, but it's not like the end of the world. There will be many many more races, and like I always say "It's all about the Journey, not the destination"  

So no worries... Time for plan B: 1-Get well. 2-Back to training. 3-Continue to have a good time. It's actually the same plan as plan A.

The half full glass point of view here, is that I have more time to train properly for the next race. So it's time to relax and watch a little tv.

No Drama! Just Keep Training.........

Louisville is getting closer and right now I have a mild case of food poisoning, I'm trying not to freak out, and make no drama, but it's a little nerve wrecking anyway........

Today is Wednesday, and next week on Tuesday I will be on the plane to Kentucky, I hope that by that time, I will no longer be thinking of the Microscopic Bug that put me out of training for a couple of days....

Since I came back from Tin Man in Honolulu, I started to train with Justin Granger, I always thought that I was un-coach-able, but after spending almost 2 months getting nowhere, and trying to figure out my own training method for the Ironman distance, I finally realized that I needed help. I was lucky enough to have met the Grangers just a few weeks ago.

First of all, Ironman Distance is "not" just 2 times a Half Ironman, is not as simple as: 1.9+1.9=3.8, 90+90=180 or 21+21=42

This is not like an add equation, In the last few weeks I've learned that 70.3+70.3 is NOT 113.6 And that means I have a lot of respect for the Ironman Distance.

So far...... I managed to get away with very little running, and more or less perform, in shorter distance Triathlons, but there's no way I was going to get away with it in Louisville.

I wish I would have met Justin before, but hey......I believe that everything happens for a reason, and trying to see this with the "Half Full" point of view, makes me think that I still have a long way to go, and instead of being stuck with a non effective training method, now I'm starting to get into a new phase of "Learning & Performance" I wasn't running not even the distance required for Olympic Distance, but my knees are also not worn out and I have no issues with important injuries, and that's good.

The truth is that comparing what I used to do, and my current training is like night and day.

Maybe I was so reluctant to have a Coach because of what I've seen in the past with some coaches, they just don't care, and this is not the case....

Training with Justin has been like an Eye Opener and I can say I'm very excited for the things to come. I'm not to worried about qualifying for Kona anymore (at least this year) I just want to do things right, and for Ironman it takes more than just some weeks, so I will try to have fun and enjoy IM Louisville. I'm so glad that I'm one of the guys who really enjoy training, because I have plenty in my future.....

And now I can be sure that with Paola as my sane part of my mind, with Justin as my Coach and Belinda around I'm on the right track.

It's all about the Journey, not the Destination.

Tin Man, Honolulu. 2nd Place

I have to love HONOLULU! is the second time that I come back to Kona with a better result than I expected, last time I was fried from overtraining and came back with a 1st place, and this time.....

Well........This time, the same (no first place but Overtrained ha ha! )

No seriously! I've been doing the same mistake since I got to Kona 3 months ago, overtraining and at the same time, not running enough! How I managed to do this? Well first of all, I've been trying to take my Half Ironman Training and by just adding more here and there, convert it into an Ironman Training, the result is that every single week, before the long and important runs, I'm already fried in the Legs. And that's how I was feeling Friday before Tin Man. Saturday I went for an easy ride and came back to the hotel really scared, If I wasgoing to feel like that in the Race, a long and painful day was waiting for me.

Race day came and I simply forgot about it, I was leading the swim for the first 300 meters, then Gregory Price passed me, I came out of the water 2nd in 10:51 just 25 seconds behind him, after a 1:41 transition I managed to pass him (he did 2:04) But around 10k into the Bike he passed me again. I didn't even tried to speed it up, I was feeling OK but it was like I didn't have another gear, I wanted to go faster, but that was my pace, my legs refused to make any changes, it seemed that even if I tried to go faster for a moment, or even a little easier, the pace didn't change a bit, that day my legs had their own mind and there was nothing I could do about it. It was a little windy and we had to take on 2 times the climb to Diamond Head, and feeling not at 100% is was not a ride in the park.I got to T2 after a 1:02 Bike split, not bad for the course, I knew that I was in 2nd place, and that gave me the incentive to start as fast a possible, I didn't want to be passed and loose that place, so I went strong from the beginning. Paola was there cheering, and started to run behind me, Out of T2 we had to go around Kapiolani Park, and I could hear her shouting, but what took me by surprise is that after a couple of minutes I could still hear her, so I was like "I must be going too slow" Then my brain started to work a little better and I saw that she just cut the corner and then crossed the park in the middle, ha ha! I wasn't going that slow, but not that fast either, but after the first climb, I kind of found what seemed to be sub 7 minute mile pace, there were no km or mile marks ( I hate that ) so I never knew if that was correct until the finish line, I gave it all in the run, enough for a 40 minutes 10k.I was 2nd in my Age Group and 7th Overall with a total time of 1:56 It was a good result, but at the same time this race opened my eyes, I know I can't continue with this type of erratic training.
Louisville is only 5 weeks away, and I still haven't found my training formula, maybe is time for a big change.

A Beautiful Day

The Aloha Way

kama'aina Means A native-born or longtime Island resident in Hawaiian, I know that we might not be there yet, but Paola and I surely feel that we belong here. It's been almost two months, and it just keeps getting better and better, it's not about updating my blog in the Lanai with a beautiful Ocean View, it's not about the Kona coffee that I drink in Industrial quantities, and it's not even the Dolphins we get to see every other day at the ocean swims or at the Paddleboard.
It's the air of happiness, the air of easy going that you breath in here. I know that every place in the world have a little of everything, good and bad, pros and cons. Who else might now more about that, than us? that in last few years, we've been very tempted to move to 4 different cities in the USA and Europe, we finally ended up choosing Kona, and I'm glad we did.

We've found here the perfect mix between all of the things we like, the sports culture is impressive, everyone is into some kind of sport, no matter the age, don't get me wrong dear Konians (I have no idea if this name is right) but it look like no one works here, and what I mean is that it looks like everyone is having so much fun all the time, even if they are at work, they simply enjoy life (there are some exceptions of course) But for the most, every day of the week seems like a weekend.
This is why it's the right place for us =)

Our days are simple, I could write for hours of deep thoughts and feelings, that you might discover when you find your peace or your ZEN....... but without entering philosophical waters........The equation for us...... is very easy:
Sun, Sea Breeze, Wind, Stars, Coffee, Swims at the Ocean, Paddleboard, Coffee, Great Food, Swims at Kona Aquatics, Naps, Lava Java, Sushi, Beaches, Great Bike Rides, Runs, Coffee again =) Sunsets and Sunrises, this is the Aloha way.
And with all this good vibe comes good people, we've always thought that we were meant to be us against the rest of the world, but now we feel more alike, less lonely and not at war, and that's a great feeling.

About triathlon training, it's been 20 months already since I started training seriously (not just 3 or 4 times a week) and if someone have told me before that I would be here after 20 months I might have never believed, but now I do, I'm feeling great and I'm sure I have room to improve, and in the way have the time of my life.

Even now that I can't run because I hurt my knee while falling in the Paddleboard, I'm still enjoying my life, the moment, and I know that my knee will eventually heal, just like other things in life, it's a life flow, it's Karma, and the only thing we can do to change the future is the present. "oops again philosophical" Sorry...... This heart beat is for my son Jonatan ( I can't wait for you to come to Hawaii, Son)

So this week, I took it easy just as recommended, Monday was rest day with Massage, and the rest of the week just swimming and ez on the bike, so I did 4 times the Ironman swim course, the masters at Kona Aquatics and some time chasing dolphins that ended up being 23km or 14 miles of swimming, Plus 350km or 217 miles of biking, including one of the best rides I've ever done, Kona to Hawi by the Queen K, then up (really up) to Waimea and returning back to Kona, via The Belt Road, 6 hours of endless and drastic changes of the riding conditions, just plain beautiful!

Ironman 70.3 Hawaii ( Video )

Rhoto Ironman 70.3 Honu 6th AG 39th Overall

I prefer 100 times a mass start than different wave starts, this is one of the best things about the Honu 70.3 race, the only downside is that by far, this is the most violent swim start of all the races that I've done in the past, last year it was like a battlefield and I got punched right in the face a couple of times, luckily this time was different, it was still pretty rough but I was out of the craziness after the first buoy, I tried to remember coach Steve the whole time and what he has told me for the last weeks.

I knew I was going faster than last year so it was a little disappointing to see my swim time at 30:49 but at least now I see that compared to last year this year was almost a minute slower (with some exceptions of course) 

After the swim I was ready to put on a good time in the Bike (my specialty) and I felt good for the first 20 kilometers, but as soon as the road started to go up to Hawii  I knew I had done a terrible mistake, I realized that I didn't trained "Hills" I've spent a month going back and forth in the Queen K but I simply never trained from Kawaiihae to Hawi (the hilly part) I know that It may sound very stupid and it is, but with everyday of the month going that fast this is the BIG Mistake I did, simply as that. 

So all the way up to Hawi I felt really slow and I wasn't able to get into a rhythm. So when I got to the turnaround I saw that I have plenty of work in the way back to Mauna Lani (T2) I knew I could make up some lost time, and even with the wind that was blowing hard, I started to get back my legs, and started to get into a good and fast pace, everything was OK, but then I lost my 2 fluid bottles in a bump near Kawaiihae, and that must have affected because with only 10k to go my legs left me again, I just tried to keep up with the same pace in that flat section, and maybe recover enough for the run, at the end my bike split was not near what I expected to be, it was 2:33. 

I knew that the conditions were not favorable so I tried to keep up the positive frame of mind by thinking that way, and trying to focus in the Run that was waiting for me in that Golf course, that is very pretty but also very very hard, it's simply impossible to get any kind of rhythm, if it's not a steep climb, it's a hard downhill, of it's not grass it's asphalt and then back to grass.

  

I started the run as I always do, fast but controlled so I don't blow up my race with the excitement of that first mile where I can always hear my Paola Screaming, Corre Pelucas!!!

Knowing what was waiting for me in the next 13 miles, I just kept my pace, the first mile was under 7 minutes, and so the next few miles, after mile 6 or 7 I knew I was going to be able to come out with a decent run in this hard course, I even felt good in the mile from hell, the mile number 9! and when I came out of that stretch of lonely road I just pushed as hard as I could for the remaining miles, I saw the ocean and that was a great feeling, I enjoyed those last few meters as much as possible, my run split was 1:33 for a Total Time of 4:41:47

Enough for a 6th place in the AG and 39th Overall, but not enough for a podium, here in Honu you get to be in the podium up to 5th place, I guess that must be a sign that the competition here is Fierce, and it was also not enough for an Ironman Slot I was 5 minutes from that only International spot, but I'm happy, I know that I gave it all that day, and that's what matters.

I now have time to reflect and pull my things together and slow down a little at least, It's time to get back on track and focus in Ironman Louisville, that's where I need to get my slot for the Ironman World Championship in October, I really don't want to be seeing the race from the sidewalk.

I don't know how to train for an Ironman but I will try to do my best, I know that I have to work a lot in my run an log much more miles, until now I've been able to get away with a low mileage, but I know that an Ironman won't let me do that. My swimming is getting better and I know what kind of work I need to do on the bike, the MIX of everything is what gets a little tricky, but I will try to do my best, one of the first things I have to do, is less facebook and more Running that's for sure ha ha! This Blog has always helped me to re-focus, to keep me on track, and it's also kind of therapeutic, and I can't say the same when I spent more than 20 minutes on FB it just leaves me with a not so nice feeling.

So I will start to work in a training plan for Louisville right now

Race Preview and landing feet in Kona. Becoming Kamaaina!

It's been 5 days since Race Day and just until now I'm letting myself to start analyzing the Honu 70.3 There are just too many things to think about and understand. Last year when Paola and I came to do this race we decided to move to Kona for good. And now I can say that I raced in my town. It hasn't been easy and we had to do a lot of stuff to finally get here.

I can't believe that just two months ago we were in New York a couple of weeks after The Abu Dhabi Triathlon, we were very happy with the outcome of the Race and the trip, but at the same time we were starting to get worried because we had tons of things to do for the final "Move" to Kona.

This was supposed to be the race recap and now it will be like the race Preview ha ha! So I will just say that a lot!!!  happened since we got back from New York at the Beginning of April.

In one month only, we did what you have to do when you leave your home country and move to another, and let me tell you that only someone who has done this, will understand what I'm talking about, so April was already a crazy month, I barely was able to put on some decent training because of the "other" stuff that needed my attention.

Then we arrived to Kona in May 1st, I thought I that everything was going to slow down, but I was wrong, and since the very first day it was just CRAZY!

We did hundred of things! learned how to paddlebord, get into the swim team, visited many many homes, I had to fight a mild case of shin splints because of the effort I had to do in my first attempt to paddleboard, it looks so easy, and it's NOT! Then there's meeting so many people! Everyone here is very friendly and we wanted to learn every one's name, it may sound silly but it's kind of hard.

 And then there's our  "normal" behavior, ha ha! Paola and Me every time we are in a new place, we try to know every inch of the town in just a few days, go here, go there, etc etc, and that can wear you out, and it did..........And then.... went to Honolulu ha ha!
I raced there and I got a first place in an Olympic Distance Triathlon, this was pretty good and encouraging, but I returned to Kona very very tired and with some nasty cuts in my feet, since I made the mistake of running without socks in my 70.3 race shoes, the ones I only use with socks. And in the top of it, the pre-race week we had a friend visiting us, so the taper week was more like a Tour Guide Week.

After saying all this, I was feeling very good for the race, I managed to put some decent miles on the Bike, and swim much more than I have used in the past, So I was almost sure to come with a decent run on the race day, and a positive result, using all the positive energy of Kona.

Now........Lets go write the race report......