Ironman Kona 2014

It was a great trip back to Kona for 2014.  My year off, getting married, starting a company, closing the company for a great opportunity with movecoach, and starting our family has been a whirlwind and nothing short of a miracle that it has all come together.  My wife deserves a lot of that credit;)  After Couer d'Alene, it was rough getting back into the swing of things.  Getting back into sales, little trip to Ireland and family time, but well worth it.  As with anything, my focus just wasn't there so Kona would be more of a "fun" experience for me to enjoy for a change.

Arriving Sunday it was the usual family fun heading through the week.  Coffee bar swims, rides on the Queen K, zip-line adventure (highly recommended by Kohala) and casual runs along Ali'i.  Nothing really compares to being around all the fit people around and it can get intimidating as well as easy to lose your cool leading to race day.  Luckily the family and Whitney did a great job of keeping me sane through the week.

Race morning arrives and I feel good.  Not expecting a breakthrough performance, but also trying to keep things respectable.  Wake up, normal breakfast and coffee and off to the start.  Head through body marking and do last minute tweaks to the bike.  My buddy One Hour Ironman/IronBob finds me and we find a good place to relax.  He has a great charity he supports and actually raced in 6 Ironman's on 6 continents over the span of 4 months.  Not an easy task, but it was to support Well Aware, a great charity that provides water wells and education to the people of Africa.  He always had great stories from his travels and it was great to pass the time.

Getting close to race start and I always need the last minute pottie break.  Funny run in with Lew Hollander and Sister Madonna in line.  Hopefully I get into the NBC broadcast as they wish each other luck.  Lew was slugging down a Red Bull at the time, I guess he has a good heart!

As we all trudge to the start line I catch up with my buddy Tim Smith who races for Everyman Jack (super stud, sub 9 hours).  He has been on a tear for the last few years and is always looking to push the envelope on a race.

Stepping into the water and everyone's focus sharpens.  Its a few hundred yards out to the start so I take it easy, not wanting to tread water for too long out there.  I think I see my family in their neon green gear which was great!  With the split AG Men and Women's starts, the crowd on the line wasn't too bad.  I line up about two thirds down the line from the pier and wait........

Cannon goes off and its a washing machine!  Surprised nobody was swimming over each other, but it takes a good 100 yards to get space to actually swim.  Settling into a good stroke, people played nice and were forming good groups to draft.  Visibility was perfect, and following feet and bubbles was easy.  Really no sighting required as if you veered right or left, someone was there to keep you going straight.  Cruising out to the turn was just amazing with the pack keeping things together.  Hitting the turn buoys things stayed mellow too!  We all made the turn and made our way back home.  No idea how long it was taking, felt long (time wise), but was hopeful to keep it under 1:10.  Little bit of water in the goggles I had to fix, no biggie, but then a cramp in my foot!  So painful, thankfully nothing to really keep me from going.  Just try to relax, pull the pace back slightly and stretch thing out in my stroke.  Luckily it goes away in a minute or so and it is back at it.  I'm veering a little bit now with the pack thinning out.  Staying on the buoy line, but getting close to the surfboards lining the inside.  Finally coming into the pier and the crowd is always just crazy!  Every breath you can see all the volunteers cheering and the rest of the water line is packed with people.  My hand hits sand, stand up and it is just overwhelming.  Make sure I stand up straight, get my bearings and up the stairs.  1:09!  Wahooo!

Cruise through T1 which is packed, and HOT!  Make sure I'm ready to head out on the road.  Jogging out with my bike and the little parade through town.  People are just hitting it hard already, but its a long day, no reason to win the first 20 miles.  Through "Hot Corner" and I catch my family cheering me on.  Out Kuakini and the road is lined with people cheering the whole way.  Flying back into town a few of us nearly run over some people running across the road.  I see my family again, but they weren't expecting me so soon, of course my personal photog Whitney was;)


Time for some TLC on the Queen K.  With the start staggered with the women, the road isn't as crowded as usual.  Maybe my faster swim helped too!  Rolling out there are still packs forming in the first 20 miles.  I end up fighting to get around packs that drop in front of me, and using up too many watts in the process.  Winds aren't as friendly as usual until after the airport, but then they switch to considerable cross winds at times.  Its really fun to watch the rider in front of you get hit and move a few feet sideways!  Ticking away the miles and rolling hills I'm trying to hold back for a good run.  Its a hard task as the bike is always my go-to.  In retrospect, I didn't do a good job at that.  I was out to have fun though!

Making the turn toward Hawi the winds weren't bad at first.  The road gradually turns East though and it just got worse and worse with just a defeating headwind.  Your mind can be decimated at this point as you watch time slip away while you approach the half way point.  Its a hard thing to keep in your head, but the way back is like a flash and makes it up.  Turn in Hawi is always fun.  The whole town must turn up to come cheer and the Special Needs group is a fun one too.  Load up with my frozen bottles, crest the hill and its a roller coaster down and out of Hawi.  Some nice tailwinds paired with cross blasts makes for tentative riders not letting loose.  I have a few extra pounds to stabilize and I'm good!  Cruising at 40 mph, spinning out my gears and loving it!  Making my way back to the Queen K I hit a dark spot though.

Around 35 miles left and my mind takes a bit of a turn with sore feet and the crazy winds picking up.  I really need to find a new cycling shoe for IM's as I get "hot spots" under the knuckles of my pinky toes.  Such a pain for a small part of the foot.  Watts and speed are down and I just need to get off my bike.  I figure the lower watts will do good for the run, but the damage was already done.  Trying to keep positive thoughts as I start to see the familiar landmarks and things get better.  Winds aren't as bad, and I'm going to hit my time of 5:10!  I should have figured it was a "slower" day out there for everyone.

Slowly through T2, trying to make sure my legs don't seize up like they normally do, I'm just excited to be off my bike and out of my shoes!  Sit down in the changing tent, get my gear together and out on the run.

Out on the first few miles I manage to keep my pace down, but at a good clip.  All smiles running through the crowds along Ali'i.  So much fun seeing the lead women runners heading the other way.  Rinny goes blowing by, looking like she will reel in the pack of women ahead.  I'm always worried about my abs seizing up, its a problem I've had in the past few IM's when I try to dig deep.  The rollers on Ali'i don't give much trouble and the pace is nice and consistent between 7:00 and 7:30 and feels easy.  Hitting the 2 mile mark and my family is just ahead.  They are great about giving me a good show when I go by.  The kids have some great chalk work done too.  Down to the turnaround is great and much better than last time with a bum knee where I was walking a good part of the marathon in 2012.  Coming back towards my family and I'm still full of energy.  Smiling and enjoying the day unfold.  Running back into town is great as usual.  Everyone is on the street cheering you on, it is such a sight.  There was nice overcast most of the time so far and heading up Palani to the Queen K has a monster crowd.  Making the turn and downhill and I was thinking my goal of 3:15 was in reach!

The Queen K has a tendency to bury you.  It's such a long stretch of road with nearly no end in sight.  With the sun coming out, and the heat rising, this was a bad place for me.  The energy just left me at this point.  Pace started to slow and everything turned south.

The biggest part of a race is that you know what you are racing for.  In the past it was completing my journey to lose weight and regain my health.  My last race here was about pushing as hard as I could, but injury didn't let that happen.  This time with so many other great things happening in my life, there really wasn't anything I was out to prove.  It's amazing how having that drive in your head can help you train and push your body to new limits.  That spark in my head just wasn't there for this race.  I knew it going in, but was somewhat ignorant to that fact.  Fitness and drive can take you to great places, my place was just to finish and be happy.

Grinding out the final ten miles was a chore.  Heading into the Energy Lab and I was beat.  Luckily its downhill first, unluckily it uphill out.  Down to the turnaround I see an old competitor from a duel at the end of the Pittsburgh Triathlon a few years ago.  It is one of my favorite tri experiences, chasing down people on the run in that race.  I got within 10 feet of him that day and we pretty much sprinted the final mile in.  He kept up the pace though and held me off.  He has had a great year this year on his run to Kona and it was great to see him.  I let off "don't let me catch you" as I saw him going the other way.  There was no chance of a heated finish this day though.  Heading back was a chore to say the least.  Trudging out of the lab took a big toll.  Walking aid stations, but still smiling at everyone trying to urge me along.  I can't believe how the volunteers are out there all day and still love to be there.  Turning back to the Queen K and I know its about an hour home!

About a mile back I see my Dad.  He rode out to cheer me on and make sure I was doing OK.  He know it was a rough day, but we always have the right things to say to each other.  He loves to see everyone out doing what they love, and if he can help anyone and be a part of it, that has become his purpose.  Putting some work in and my spirits lift for a mile then back to grinding.  My favorite aid station of the day came up and they are playing this goofy song "What does the fox say!" and it makes me run faster for a mile.  It was a fun mile though it nearly had my hamstrings seizing up!



The last miles are always a blur.  Trying to hold things together and make it in.  The final turn down Ali'i and into the shoot the family is back to see me in.  It was a rough day out there and emotions start to get me.  This is the last time for a while I'll be here and I know my family, especially my wife have all done so much for me to chase triathlon dreams.  I just hope there is something I can do to repay all the love they put my way.

Taking my time down the finish shoot and enjoying the crowd.  Crossing the line and the relief was amazing.  Done and done.  The last time doing that for a while!  It has been a great, but long eight years of my life that probably took over much of it for a good period.  Its time to mellow out for a few years and do some normal life things like have a baby, lol.  Not closing a door on Ironman, but a well deserved break.  You'll see me soon enough taking on the stroller division in a few road races next summer, and of course I have the Miller Family Florida Ironman next November, but that will really be for fun and cheering the next future Miller Ironmen, Ashley and Mom!

Aloha from Kona!

Ironman CDA 2014

Its amazing when you are self employed how much time you can spend away from here.  The past year has been great, marriage, starting a business, and getting back into shape to do this "fun" little thing called Ironman!

Of course I had to drive to Coeur d'Alene, as city living restricts getting out on the open road.  Whitney was a trooper for tagging along and not taking the easy route and flying as I offered.  A little stopover in Bend, OR for the night and we made it in a relaxed two days.  Unfortunately I picked up a little bug from a restaurant in the middle of no-where in Oregon.  Luckily nothing major, but scared me for a day.

Arrive in CdA, get settled in the great place Whitney's friend hooked us up with and relaxed for the week.  My parents and a lot of friends from Scottsdale were up so there was no lack of good distractions around town to keep spirits up.

 

To be honest, after Wildflower I had some doubts as to whether I had it in me to get back to Kona.  Oceanside was a great race, and there was some complacency that set in for a period, thinking I didn't need as much to perform.  Wildflower showed different.  Wildflower wasn't a bad race, just not a good one.  I rededicated myself after that and had hoped it was what I needed.

Race morning comes along and I'm ready to go.  The long months of training are in, the body feels good, nervous excitement for the first time in a while, this is going to be a fun day!  Adding to this, the winds are up, and a chill in the air.  Perfect day for the big diesel engine.

Good luck kiss from the wife, parents have a good send off too and into the starting groups for the rolling start.  No mass start at CdA, you self seed yourself sort of like a running race.

I get in with the 1:00-1:15 after a short warm-up in the water.  Relaxing and talking with people around, we are all anxious for the canon.  Mike Reilly gets on the PA and counts it down.  The cannon goes off and the super A types in the fast swimmers sprint into the water.  It takes about 3 minutes to get to the "start" line, and I take a casual jog into the water, and a good dolphin dive to get away from people.  While it should be a lot mellower of a swim than a normal wave start, the wind is kicking up some good chop in the water, and people are ending up everywhere, with some poor navigation.  I decided to keep it calm and smooth for the first 10 minutes as my body and lungs get warmed up.  Still get a few mouthfuls of water, but uneventful until the first turn.  Pretty crowded, and washing machine.

Second turn is about the same until I get away outside the buoy line again.  Now with the waves you can feel it being faster.  Things were thinning out, so more sighting involved, which was harder with the wake as you couldn't see the buoys.  Cruising into the finish of the first lap and the crowd on the beach was nuts!  Trying to keep calm and take a concerted jog down the beach to get clear of everyone swimming straight for the course.  I breath to the left and can see people battling on the inside, so I'm happy where I am even with a slightly longer course.  Second lap, the chop was increasing, but with a good warm-up from the first lap, it was much easier to cut through the waves while losing a breath here or there.  Far side of the second lap and we hit lap traffic.  Tried my best to not run anyone over, but some people were just dead in the water.  Make the last turn and its a quick down wind race all the way in.  Feeling good the whole time even with the crazy waves, I know it should be near my goal time.  Strong push to the shore, up the beach, and its 1:04 for the swim!  Best "real" swim for an IM!  Two years ago I pulled some obnoxious swim time (46:00) in IM NJ/NY, but that was downstream in the Hudson.

Swim Time: 1:04:28

Overall Rank: 152

AG Rank: 26

On to the bike! 

The bike course isn't technical in terms of handling, but with its constantly changing altitude, it is technical in terms of gearing.  Added to this, the winds were going to cause havoc on the long loop portion of the ride. 

Taking my time in transition, grab my bike and get rolling through the massive crowds in downtown.  Seeing the family was great at bike exit and my personal photog got some great shots:)  Rolling through town and out along the lake was the tricky part.  Lots of 90 degree turns, but not many people on the road.  One of the perks of swimming faster!  Winds  weren't too bad on this part of the course, but definitely a factor.  The climb on the short loop of the route is short, but has some teeth.  I came in with the mentality of hitting hills hard, up 20-30% watts from the whole ride.  Targeting 260 watts, the rolling terrain was perfect to keep effort even.  Back through town the place was going nuts.  Had to keep calm rolling through.  I love to see my family out cheering, and they were in the perfect spots all day for me to catch them.

Turning onto 95 for the big loop of the course, the wind was straight in our faces.  M2's teaching states to push up watts up hills and into the wind by 20%.  This was going to be 20 miles out into this wind.  This meant holding 300 watts for over an hour!  This really threw me a bit in my head, but I trusted it.  Pushing even more up the gentle, short hills (compared to SF), it still scared me a bit that I was going to burn up my run legs.  Two climbs on our way out 95 and into rollers to the turn I get passed by a rider, I look left, and there is a stream of people wheel to wheel.  Its the first time I've shouted at another participant, but it was pretty much a few choice words that came out.  They pass, and I take the opportunity to cruise back as I'm supposed to.  We hit a short roller and they slow and I put a push in to get by again.  Cresting the top, and down the short hill and they catch me again.  We were approaching the turnaround and I didn't want anyone latching on for the rollercoaster freeway back with the wind.  I hit it hard and make the turnaround with good distance passed them.  This was 20 miles in 1:04.  Could be demoralizing, but I knew he ride back would more than make up for it.

The ride back was all I thought it was going to be.  Strong tailwind and cruising over 30 MPH pretty much the whole way!  Some of the descents I even spun with 53 up front and 11 ring in the back.  Open roads now, and as I always do, I'm doing math in my head on when I should get back into town.  I've always done this trick, it keeps me calm and passes the time.  Descending the last hill was just unreal at this point.  Keeping aero all the way, the winds were a bit fun to deal with and I was a little wild.  Luckily nobody was around.  Finding my way back into town I link up with a few guys who decide to do a little leapfrog every few minutes which lifts my spirits as we get to exchange a few words each time. 

Into town and the crowd is even bigger with everyone out on the road.  Of course the family is in a perfect spot again and yelling their heads off.  Weather is still cool, and it looks like the cloud cover will let up and have some sun.  Rolling through town and out along the lake, I can sense my legs taking a little fatigue at this point.  Nutrition hasn't been a problem and I was taking in all my calories from the Perpetuum and Osmo I started with, then anything I could get my hands on at aid stations.  Up the short hill of the short loop and to the turnaround, they have Bike Special Needs set up.  I grab my second batch of Perpetuum and Osmo, and get back on the road.  Flying back into town, the road is pretty open and I know I'm out front somewhere.  Game on for the second loop!

Back by the family and onto 95 for some wind tunnel testing again.  Definitely on the right track going for 300 watts all the way out.  I know it will be slightly lower with some fatigue, and I also need to work on keeping something for the run.  The energy definitely isn't as good pushing the hills, but still feels good.  Staying in a tuck for so long is starting to take its toll on the shoulders and neck.  While my swim was faster than I've done, the lack of overall swim fitness took its toll on my shoulders.  No draft packs around this time, but I do have traffic from lap 1 people out.  Had to give a few yells of "on your left", but for the most part they kept right.  I knew heading into the turn I was a few minutes slower, but the joy of the return run with the wind brought my head back to its task of getting home.

Ripping away again at super cruise, I had a smile pasted on my face and counting down the minutes to get my ass off this bike!  My first major prerace mishap happened on a test ride Wednesday where I had to replace my saddle.  It felt good, and was the same model, but not broken in, so not as comfy as it could.  Happily, my feet weren't hurting like they normally do at this point, so I guess its an even trade.  Almost into town, we have the "no passing lane" heading up the bridge.  Another guy finishing up, and I very nicely talk a group of people to let us squeeze by and we get through without issue.  Into town and into transition, the legs are feeling like jello as usual and my dismount is nearly a fall.  Volunteers are there and steady me and I'm into the tent for a quick change.

Bike Time: 5:13:00
Overall Rank: 19th
AG Rank: 4th

A healthy run was something I was looking forward to for the past year.  The heal and knee were feeling good, and my training solid for the past two months.  Hitting the transition tent, and its pretty much empty, always an awesome sight.  Get the volunteers to rip my kit off over my head because I can't raise my arms, put on my run shirt, change shoes, and head out.  No cramping in the legs this time as they usually do so I know I road the bike perfectly.

Flying out the first mile and I have to slow it down.  My body wants to GO GO GO!  Luckily I realize it each time and slow it down each time.  Trying to hold around 7:15 pace.  All the houses in the neighborhoods along the course made the day awesome.  One even had a Fireball Whiskey table, I thought could be good the second lap, some stiff competition in the field took that though out of my head. 

Getting along the bike path along the lake I was picking off people, but all the sudden someone goes by me like I was standing still.  Some crazy fast dudes showed up and performed that day.  Two guys in my AG went under 3:00 for the marathon.  That was beyond my capabilities so the thought of latching on wasn't there.  Still see-sawing in the rankings, but no idea where I was.  Taking the hill for the first time on the run, my legs are still good, but very happy for the downhill recovery.  The turnaround comes and its back up for a short climb, then the long descent.  This is the perfect time to see where everyone is.  The people I passed are still falling back, and some competition looking good though.  Back along the lake feels great.  You get some tailwind and the pace is fast.  Into town and I catch my family again and get an update from my Dad, 5th place in my Age Group.  That's good and bad.  Awesome for a podium, but no wiggle room.

Making the turn, the city is erupting, a smile still on my face.  All is good and I actually have some thoughts of a 3:10 race.  As I get back onto the lake, those thoughts begin to erase.  The fast running Age Groupers are catching, but much slower passes now.  Get to talk to a few and then a dude even taller than me cruises by!  Must get my ass in gear!  I take it easy up the hill for the second time and back up after the turnaround.  Hitting the bottom its 6 miles to the finish and thinking about what's left in the tank.  Keeping track of people I know I'm in 6th now.  I'm not catching 5th, but hoping for a meltdown.  On top of that, with the staggered start, there's no way of knowing exactly where everyone is. 

Keeping things together, my stomach starts to seize up.  Just at the same time I'm passed by my AG.  Keeping things together, but slowing, I know I may still have 3 minutes on him.  A few minutes later, my stomach finally gets right and the AG'er who massed me pulls up with a hamstring problem!  I get back passed him and he knows what going on too and gets moving again.  We end up trading passes for the next few miles in the neighborhoods.  At the last aid station we are next to each other screaming for coke and its game on to the finish.  I take the opportunity to ask when he started and he reveals he started in the front group at the gun.  I gleefully respond I have 3 minutes on him.  I don't think he was happy.  That's the one thing I probably regret, lol.  The last section of the course is ridiculously long at this point.  Long street with the finish visible and nobody else on the road.  Mind racing to stay the course and push the pace as much possible without falling apart.  The final stretch just blew me away with the crowd cheering and I'm actually able to enjoy it to myself.  I cross the line and nearly fall over.  Volunteers grab me and make sure I'm good.  I thought so, legs didn't and I fell on her.  Luckily she was ready and I didn't eat pavement.  Escorted to a seat, I slump down, try to eat and get some fluids and enjoy the pain. 

Run: 3:18:59
Overall Rank: 34
AG Rank: 8
 
Overall Time: 9:43:04
Overall Rank: 24
AG Rank: 6

This was nearly a perfect day coming back to Ironman after a year off.  Realizing that I can take some time off and come back to racing at a high level was one of the biggest goals of the day.  Another was getting back to Kona.  Crazily, we only had 5 spots in my Age Group.  Waking up the next day, I ravenously scoped out everyone ahead and discovered the 3rd place guy grabbed a spot in Arizona last year.  Still a bit freaked out so nervous leading into roll down.  My Age Group comes up and the winner turns it down because he is having a kid in October, 3rd turns it down, 4th and 5th take it and I joyously accept the first roll down!  My AG was the aberration of the day.  Not sure what went down after that, but it went all the way to 10th.

This race hurt the most of any (except for one legged running in Kona).  The support and love everyone shows me is amazing and I can't express how much I appreciate it.  All my friends, the crew at  M2, Michael McCormack my coach/mentor, Tom McGlynn with runcoach for a run PR, my family who are always so supportive, and my biggest support my wife.  Whitney deals with so much of my shenanigans, I don't think I will ever be able to repay her.  At least a trip to Kona is a small prize, but I still owe her a lifetime.

Kona Holiday errrr Race Report

Finally coming back to this post after nearly five months.  For a bit it was hard to reconcile in my head, but I did still truly enjoy my second Kona experience.

Sometimes the best lessons learned are the hardest to get over.  I don't think I ever got my head around how I should feel about this race, or if it was really a race at all.  Mostly it just turned into an act of not giving up.  This was Kona for Pete's sake, these opportunities don't come around that often.

While I know there are times to pull the plug on a race for fear of injuring yourself, and I respect that, but I started this thing, and damned if I wasn't going to finish.
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My Kona dreams of blasting away a 9:30 IM, and chasing down my buddy Tim were dashed two weeks ahead of the race as an IT Band issue hit me hard as a result of not listening to my coaches.  I had a great plan laid out, and one workout did me in as I pushed it too hard to try to cap off a season of injury frustration.  You live and learn, but hopefully if you are reading this you'll head that advice.

Well, off to Kona now for the Miller family retreat round three for a bigger, better, just not faster experience!

My parents treated us well with an amazing house up the hill on Palani.  Overlooking the town 1000 feet below, this was a great place to get away from the hub-bub and relax.  Big pool, kids running around and the  family together is always nice.  We had our normal swims to the Coffees of Hawaii Espresso Bar, bike rides out the Queen K, and beach time in Waikoloa.  My Dad and I decided to take a ride along the Hawaii Belt and I highly recommend it opposed to the Queen K, just make sure its early in the week because its a good deal of climbing.

The first of a few amazing pieces to this trip was our Dolphin tour with Sunlight on Water.  Some of the family didn't deal too well with the rolling sea, but with crystal clear water, and some really large pods of spinner dolphins, it was amazing!  Diving down and getting within 20 feet of these guys was ridiculous.  And of course they put on a show jumping out of the water too.

In our attempt of divine intervention to heal my knee, we invited Sister Madona to the house for dinner one night.  The blessing didn't work, but it was great to hang out with one of the notable amateur athletes of our day.  It was a fun night of stories and history around the race which I won't forget.

My Mom and Dad did get some divine intervention by winning a Challenged Athlete Foundation raffle for lunch with Chrissie Wellington at the TYR House!  Mom wanted to go, but she had already planned a Sea Horse trip for the kids in the family, so I got to go hang out!  My Dad and I were dumbfounded at what was going to happen as we had lunch with an icon of the sport.  Turns out, she is pretty cool to hang out with!  Once we got over the standard retirement, what are you going to do next things.  The conversation turned to normal everyday stuff.  Of course I had to share some Hello Kitty love with Chrissie, and at the very least she put on a good show of appreciation, but who doesn't love Kitty!

Race day comes and its time to get down to business.  I had gotten through (still pain, but manageable) an hour run at 8:00 mile pace two days prior, but still big question mark on how it would play out.  Roll through body marking, find a place on the grass behind the King K hotel, and try to relax.

Pro's are off and its time to get in the water.  Definite nerves as the swim just sucked for me last year with a myriad of issues from leaky goggles, to cramping.  TYR hooked us up with the custom goggles, which I had them make in M2 colors, and they were working great all week.  Slow crawl in the water to the start and lined up about 5 back from the front, about 2/3's to the left as well.  Trying to stay as calm as possible, and keep enough space around too.  The helicopter is heading for us for their dramatic shot and BOOM!

Head down and trying to just move forward and get good breaths.  Not as combative as last year, and after a minute, I actually find myself in a hole in the water, with really nobody around!  It was impossible for me to go off course with so many to the right and left, but I had open water, yippeee!  For me, drafting at this point isn't worth as much as clean water until I get into a grove with my stroke and breathing.  turns out from some pictures I saw, there were two main draft lines and I found the middle.  A few minutes later there was a convergence, and that is where the some good old "rubbin son, is racing" came into play.  No real blows, but lots of contact.  Handled it pretty well since I was all warmed up at this point, and it seemed people were polite about it as well.  Making the two turns I still felt good, and was holding pace with people, finally getting a draft.  The warm water began taking its toll and I could feel some twitches forming in my calves.  Thank God I could see the Pier though.  Cruising along with people screaming is an awesome feeling.  I knew I had done better than last year.  Out of the water, a quick glance at the clock, 1:10!  Wahooooo!  That's good for me in a non-wetsuit swim.

Swim: 1:10:43
T1: 4:11

Grabbing my bike and jogging to the mount line, very happy to see more bikes around than last year and I'm ready to go after Stefan's time and chase down Timbo who probably smoked me out of the water.  Rolling through town my watts are sky high!  I don't know whats going on because I don't feel like I'm pushing too hard?!  Check my heart rate and it has settled to 140's, something's wrong.  I must have calibrated my Powertap with some torque on it by accident, $#it!  Flying blind, sort of.  It seems to be consistent, so if you look at my Strava ride, I'd say 400 watts is 260 instead.  There will always be a few things that go wrong in the race, you just need to be ready to deal with it and move on.

Long ride coming up, and I'm feeling good.  Take it easy getting out of town as I go by what was a brutal accident at Hot Corner with a spectator taking out a cyclist.  Crazy crowded, so need to just get through.  Finally up Palani and out on the Queen K.  Long line of cyclists ahead is always a sight to see.  Thoroughly enjoying myself, cruising through the field.  I'm on top of my gearing and staying out of trouble, traffic and draft packs forming.  Lots of penalties given out which is always awesome, I'm feeling even better!

My second time through the lava fields is much more enjoyable.  I'm zoned in on the race, but not so worried about every little sound or happening, just plugging away all smiles.  Off the Queen K and onto Kawaihae, the group of people is always nuts.  Along with the people who make the trek to Hawi, I love these guys for getting out there.  Wind is picking up and its going to be interesting coming back down from Hawi as its a cross wind this year.  The climb to Hawi is just a grind as usual.  Benefiting from better bike fitness, along with the cross wind and not the head on wind from last year, I best my time by a minute (20:48) to get up to Hawi.  The turn and I'm getting excited to hit the roller coaster back down.

Last year I spun out my compact crank, but I have a standard on this year.  Not 30 seconds into the descent and I'm up to 40 MPH and spinning out the standard!  Harsh crosswinds throw a little wrench in my attack, but still much faster than last year.  A big gust hits and blows a poor girl off the road.  I thought she was going to hold onto it, but as she slowed in the dirt, she hit a rock and endo'd.  A support moto was right there at the time and stopped to check, but I don't think it was catastrophic.

Retracing the Akoni Pule and back on the Queen K the legs are still feeling good, but my feet hurt!  At this point in the race is usually when it happens, and I actually take some pleasure in it because it keeps me engaged and not thinking about how much everything else may be hurting;)  After this race, time for some new ones though.  Three years, and 6 IM's and I think they have seen better days.

Twenty miles left and I think I'm going to hit my race goal of taking down Stefan's time last year.  Unfortunately, the winds had picked up and no matter how far tucked I could get, there was no speed left to gain.  Swallowing my pride, I let it go, but very happy on a hard day to have bested my own time from last year.  I still needed to try to run after this, and chasing a bike time was not in the cards.  Into T2 with the amazing crowd as usual.  Love seeing the SF Tri crowd that always comes to volunteer (Thanks Bourgon's:).

Bike Time: 5:04:57

Shoes on, remembering my GPS from my bike this year, and its time to see how the knee feels.  Cruising out to the crowd, and Hello Kitty is always a fan favorite.  Up the quick climb and then back down to Ali'i, the knee was holding up!  Nothing fast, but respectable!  Giving it some more time to make sure, I get through town and out to the sponsor houses where I could relax a bit in my stride without throngs of people at the waterfront.  Pacing along at 8:30 min miles, I decides its time to see if I can push the pace down to 7:30.  I'm four miles into 26, and taking a half hour off my time seems like a good idea.  30 seconds into the effort and it feels like more than just a dagger, its a freaking spear being thrown into my knee.  I nearly fall over and stop dead in my tracks.

Is my day over?  Did I put a nail in my day at Kona?

I decide to walk for a bit.  100 yards later, jog, and boom, knee pain, but a dagger this time.  Walk some more.  Doing the math in my head, walking at this point is not a preferable mode of transportation and would make it 5 plus hours.  I hit the turnaround on Ali'i, and people are very nice cheering me on.  I take their generous thoughts and give a jog a chance again, and I can do it!  Its a bit of a dead-legged hobble, but I'll take it.  My Dad rides up and see's I'm in trouble and wishes me well.  I needed him out there to keep me going and I appreciated it.  Finally after another mile, the hobble turns into more of a jog.  A one leg job, but still hitting 10:00 mile pace.  Back into town and at least I look like an athlete again.  This isn't going to be as much of a physical test as a mental one.

My family is waiting at the bottom of Hualalai and at that point I was happy to stop for a second.  My fiance gives me a big kiss, the kids cheer and they are happy to see me running and not walking.  I was happy not to be walking and have them out there an extra few hours waiting for me.  Up the hill we go!  Top out on Palani and out the long grind of the Queen K.  Chrissie is chasing her boyfriend and gives me a good cheer as well.  I was excited to be able to see the rest of the Pro race unfold in front of me as well.

With the mellow pace, I got to make friends out on the race course.  Where I'm usually running a heart rate of 150 and growling with my breath, now I'm at a leisurely 130 and wanting to talk to someone to help spend the time.  Enter GoSonja!  Sonja ended up being my victim for most of our time out the Queen K.  Not sure if she like the chatty Brett I had become, but hey, she was cruising along with me.  She was having a sub-par day, so we figured agony needed company.  She's a Mom, Coach, and very fast AG'er from Boulder.  It was good to have someone there and I very much appreciate the Queen K run with her.  On the way to the Energy Lab I get to see Leanda Cave chasing down Caroline Steffen, and the rest of the top women flying down the road.  So cool to see.

Almost to the Queen K and Timmy comes blowing by me delirious, but recognizing me.  He's having a great day, and making himself suffer.  The Energy Lab is a different world when you aren't deep into it in an IM.  The aid stations were a riot with the kids doing a great job entertaining.  A few of them recognized me (off course with the kit) from last year and gave a big cheer.  Climb back out of the Lab and the final stretch back home.  The sun is getting low, but I know as long as I can hold onto the 9:00 mile pace that I'll be home before dark.

The final climb up Iron War Hill was a different story than last year.  I was digging deep for 3:20, but this year I was trying to keep my leg together for 4:20.  Favoring my stride to one side had taken its tool and I could tell my left leg was not very happy with me.  Cresting the top and I knew it was an easy time home.  Downhill was not fun though as every step asked me to extend my right knee much farther than it wanted.

This was the first time I looked forward to the end of my season.  The long year had its ups and downs and the finish was a great place to celebrate it, and put it to bed.  I longed for the time a few months away when my body would be 100%.  Taking in the finishing chute was amazing to help the healing process begin.  No matter what happens in your race, the finish of an IM is such an experience if you pay attention.  People just going nuts for someone they don't know.  Climb the ramp to the finish, thank God for surviving, and I'm DONE!

Snuck into IM Europe's Kona video at the end: http://youtu.be/ExVpVAO6tgw

Run time: 4:21:57

Total Time: 10:47:59









2012 was a great, but rough year of life changing events, as well as pressure to follow up with another Kona.  I am happy to have persevered through some hard things physically and mentally, but elated at where the year has brought me personally with my fiance and family.  2013 brings me together with my fiance in our wedding and starting our life together, and I get to throw a few races in there as well.  Different priorities and goals with my coaching starting up as well with M2.  The people I have surrounding me are the reason I'm successful, and I can't thank them enough for everything they do, they mean the world to me.

Good luck to everyone in 2013, and we'll see you in Oceanside to kick things off proper!

West Coast Ironman Kona Allocations

Much has happened these last two years with Ironman on the West Coast.  From new races, Tahoe and Cabo, to big drama up North, it has been interesting to watch.  To say the least, it is going to be a competitive atmosphere at many races, with athletes vying for the precious Kona slots at each race.

With Tahoe opening up early last year, I think the whole state's tri community jumped at the opportunity to have a race in driving distance.  I'm definitely in the minority in not doing this first year race, but I'll be up there supporting my friends and athletes for that brutal course.  Not jumping in on this may be the best decision some athlete's made as I'll describe below.

Breaking out the participant lists, I developed a projected slot allocation based on previous allocations I've seen.  Much can change come race day, as the allocation is based on finishers not registrants, but it gives a good picture.

Ironman Los Cabos - March 16th
The first race for he west comes up soon, and with 50 Kona spots available, and a max of 1,500 people, its almost your best shot if you are in shape early in the season.  Registration is still open, so they may not even fill the 1,500 race spots.  Hopefully they will publish a participants list so I can have fun with the numbers.  If they do, I will update.

Ironman Coeur d'Alene - June 23rd
The next race is the favorite among many in Coeur d'Alene.  This June race can still freeze out a lot of competitors with its cold water, and air temperature from year to year.  There are 50 Kona slots available, but over 2,800 registrants.  Definitely a hard go for many, and with SEVEN 70-74 year old's fighting it out for 1 slot, late night on Sherman Ave should be a fun one!

Ironman Canada - August 25th
Last year's exit from Penticton was an amusing drama to unfold with the city bringing in Challenge Family racing to replace Ironman, unhappy with their current program.  Lucky for the patient athlete's who didn't jump on the Lake Tahoe bandwagon, Ironman rolled out their most lucrative Kona slot allowance, offering up 100 slots to make sure people registered for the new Ironman Canada in Whistler.  This untested race, looks pretty cool, and should be a great addition to the schedule.  There are still Foundation slots available, so if there was ever a race you wanted to try to qualify for Kona, this is it.

Ironman Lake Tahoe - September 22nd
Finally we arrive with the race people in California have been waiting year for.  A race to finally call our own up in Tahoe.  Completely sold out, this event occurs in the 2014 Kona calendar, so if you qualify, you have over a year to wait and compete in October 2014.  Sweet deal, unless your "significant other" rolls their eyes at the notion of 12 more months, ha!  

Altitude and a mixture of dry, variable weather will test athletes on this course.  The bike route is grueling, but Ironman laid out a rolling/flat marathon to soften the hit to athletes' egos.  Only 50 Kona spots for this race as well, but as seen in other 1st year races, the level of competition may not be there across all age groups.  Being in California, this race may buck that trend.  This race has proportionately more women though, taking more Kona slots, and increasing the competition for the Men looking for the Big Island.  Again, late night at the finish could be exciting with three 70-74 year old's and two 75-79 year old's dueling for Kona.

 I like to play with numbers and always like to know these things for both myself and my athletes so they have a good perspective on things going into their races.  I'm planning my 2014 schedule right now, so I like to see where things stand.  Hopefully it helps others out too.

Ouch! Kona Expectations and Re-Evaluation

Its a common story.  Training going well, hitting new levels of fitness, recovering fast and hitting it hard all the time, then, the sky falls when a tiny part of your body decides "THAT'S ENOUGH!"

Unfortunately that is where I sit right now.  With two weeks until Kona I had finally put to bet my Achilles Tendinosis, watts were up on the bike, swimming was coming along nicely and I had finished my first 20 mile run of the year (aside from the trudging at IM NYC).  Body felt great and I was off to my track workout Tuesday of 10x1k's and then it started, I little tightness in my right knee after killing the workout.  Ok, well, I'll stretch, take it easy and not do anything too aggressive and it will work itself out.  Nope.  Head out on my tempo run later in the week.  Get through the warmup and the knee didn't "warm-up" to the idea of running and I find myself walking home, unable to run.

Fortunately biking and swimming are not out of the question, but of course, my head is swimming at the idea of a possible marathon walk in Kona.  Hopefully it will heal enough to let me run in the next week and a half, though I am resigned to "enjoying" my race day in Kona as an athlete/spectator.

Let's dive into what put me in this place as a warning to others:
#1 Steep downhill on my long run - At about mile 16 of my long run last weekend, my route took me on an extended downhill in Burlingame from 280 down to El Camino Real with between 10-15% grade.  I didn't think much of it and should have either figured out a different route, or walked down, but the slamming on my knees couldn't have helped things.
#2 Ran my track workout too fast - Feeling invincible after my 20 miler, and training going well, I disregarded my coach's paces for my workout for the second half of my 1k's on the track and picked up the pace.
#3 Not listening to my body - At the first sign of my knee not liking running last week I should have just shut it down and diagnosed the issue instead of trying to forge through.  There is a time and place for that stubbornness, knees are not one of them.

I'd love to hear everyone's thoughts on IT Band therapy.  Help me not have to walk a marathon!

WOW, doesn't even sum it up

The Return of the Prodigal Son (1773) byPompeo Batoni

I'm a Catholic school boy (Cafeteria style that is) so I know some scriptures.  Interesting turn of events today as Ironman Kona bid numbers went up.  My number is 1511, which seems to be a cool one, easy to remember for everyone.  First thing I do is punch 15 11 into Google and WHOA.

Parable of the Prodigal Son - Luke 15:11

In writing about my turn back to athletics over the past 6 years, this was just a great reminder of where I was in life.  There will always be problems, even in my day to day life now.  Back then, I made good money, moved to San Francisco, could do whatever I pleased, but something was missing and in search of that I blew through that income and wasted away a good chunk of my 20's on partying and pure debauchery.  It was a lot of fun though;)

Leading into Kona I'm happy for my 2nd chance at enjoying my athletic life.  There is more to life than just Swim/Bike/Run, but it helps make me a happier person to enjoy everything else even more.

Unfortunately I forgot a step in this story and didn't ask my father for the family money

Ironman New York Goals

Make no mistake, this year has been a great one so far personally.  Getting engaged, and life in general has been amazing, but training for this race was troubling at times.  Dealing with injury and the mental aspect was the biggest task.  Getting better, setbacks, having an able and fit body being held back by a single tendon is just agonizing.  Luckily everything just seems to have fallen into place over the past month and my confidence has come back to push hard for what my goals always are for a race.

Goals can be tricky, and publishing them for the world is a daunting task for many people.  My high school basketball coach, Coach Bell, taught us that if you don't let people know what you intend to do, you really don't believe you can achieve them to begin with.  If you fail in those goals, sure some people may take selfish pride in seeing you fail, but those people shouldn't matter.  Taking a risk and publicly going for lofty goals is what takes a person to the next level in their aspirations.  Stepping foot on the start line for a race, especially and Ironman, you need to know why you are there or when things get tough, the dark thoughts can create doubt as to "why the hell would someone do this to themselves?!"

So here they are:
#1 Finish
#2 Break 10 Hours
#3 Kona Qualification
#4 Podium for my Age Group
#5 Finish Top 20 Overall for Age Groups

If I fail in any of these goals, I will be alright with it as long as I know I put forth my best effort.  Flat tires, strange race conditions, random health issues can all happen in any race, but I know in my own heart that I will have left my race on the course and not look back.

As always, thanks to my family, friends and coaches for their thoughts and encouragement.  I'm looking forward to a great week visiting with family I haven't seen in a long time and showing New York to Whitney for the first time.

Ironman World Championship 2011

 Kona has come and gone and I couldn't be happier.  Thanks to my family, friends and coaches, this experience was incredible for my first attempt at racing on the Big Island.  Just getting to Hawaii safe looked bleak just  a few weeks ago as a friend and I were hit by a car, then I broke a spoke in the middle of nowhere.  All in all, this year took a lot out of me racing Texas, Canada and now Kona, and while it was a fantastic ride, some down time is in order.  As I've said before, I appreciate how everyone has supported me over this year and I don't think I could ever repay enough for how great that felt before and during the race.

Before even getting on the plane things were off to a ridiculous start.  Mark Allen was sitting 20 feet away in the terminal!  Trying not to stare, of course I get caught a few times.  Boarding the plane, and I see him in his seat, I look at my ticket, HOLY $HIT, he's sitting next to me!  Holding back the urge to scream like a school girl, or like my brother when he saw Dudley Moore in Aspen, I calmly get to my seat and try to coolly let him know I won't bug him "too much".  It was a great flight and we actually didn't talk too much about tri's.  He loves to surf and has a son who is just going to college.  Mark Allen is definitely enjoying living a normal life down in Santa Cruz which is great to see.

Arriving in Kona last Sunday, I was the first of the family.  Thirteen of us were coming to town for Team Iron Kitty, and I was excited to see my brother and sister's families with all the nieces and nephews.  The week was full of fun experiences, and mellow workouts to keep my body tuned up.  Of course some trips to Dig-Me Beach, and the Underpants Run were in order.  Thanks god I don't get sea-sick either.  Some boat trips to pass the time were great, but there was a big swell in the waters that left quite a few queasy.  Wednesday a romantic sunset cruise with Whitney and then a snorkeling trip with the family.  Here's a quick run-down in pictures of the week.

 
Race Day!

3:00 am wake up, almost on my own.  Slept surprisingly well, about 6 hours!  Normal process, make coffee, bagel with peanut butter, honey, yogurt and granola.  Relax, try to check on how the pre-race IM Live feed and got WAY too excited and shut it off.  Dad got up to hang out with me and drive to the start.  Whitney got up a bit later as well and we were ready to head to Dig-Me beach.  The place is just buzzing with excitement and trying to keep my cool was hard.  Seeing some SF friends there volunteering, Abby and Doug,  was a welcome sight. and helped me calm down a bit.  Around the hotel and to body marking, still holding it together and chatting a bit with anyone that wasn't locked into their "Ironman Stare".  

Marked, stretched, suited up and all my "business" done I head for the water with about 15 minutes left before the cannon goes off.  nerves are still under control, but I'm anxious to get going.  Walking down the steps of Dig-Me beach and reality and immenseness of this event is finally coming to me.  I stand knee deep in the water, just looking around at something I'd worked for over the past 5 years.  It was an honor to race this course, and whatever result came of today I'd be happy, but I wished it would be a great day none the less.  So many other great athletes coming into the water, it was hard not to feel inferior at times.  Just remembering M2 and Tom telling me to race my race and not get caught up in moment, have faith in your training and stay patient and the race will come to you. I decided the best avenue for goals today would just be to break it into three races.  That way if one event goes to shit, I can still concentrate on the next and take home the experience.

Goals:

Swim - 1:05 to 1:10

Bike - 5:05 to 5:15

Run - 3:15 to 3:25

Wading out in the water, rear the floating Ford, it was much calmer than I expected.  Not much energy to keep afloat, I mulled around and had to move back a few times as the currents pushed everyone forward quite a bit.  The swells were still coming in from the week and there was 3-4 foot waves out on the course.  Its going to be a "fun" swim, especially since I've already documented, swimming is not my strong suit.  I put a great effort in over the past month to improve my swim, so lets go see how this works out.

I hear "1 Minute" over the loudspeaker and get lined up about 10 deep on the start.  Last minute fiddling with watch, goggles, then BOOM!  Holy crap, I didn't hear a countdown!  The race was going with or without me.  Head down and into a good stroke, "this isn't so bad".  Not freaking out, not getting crushed, This is AWESOME!  I was amazed with the civility of everyone.  You'd run into someone, but the both parties would back away.  No wrestling, just cruising along.  Big problem developed at about 10 minutes.  My goggles were leaking.  I tried them out the day before, but yes, fiery salt water coming in.  Had to stop every 5 minutes to get it out.  The swim in itself is great.  The waves and currents were causing some issues for everyone.  Every few breaths would bring a wave and a gulp of saltwater if you weren't paying attention.  Passing the boat and turn buoy, I glance down and see cameras which was fairly amusing.  The water was really clear out there and on a nice day it would be great to float around.  Heading back to the pier because a bit arduous.  The TYR speed suit started tearing into me, and the salt water burned!  No draft I could find for long and my calf muscles were cramping, so not much kick.  Seeing the pier was all I could hope for, and when I finally got there, my first Kona swim was behind me!  Thank God!  From the race pic I figured out that my cap had slid under my goggles, causing the leak.  Damn-it, no more mask for me.

Swim 1:17:04 1259th place - HA! No goal here today as usual.

Off to my favorite part, passing people on the bike!  Not quite as anxious as in Texas since I didn't have to "make up time" for a Kona spot, but still pressing.  Quite dangerous over the first 20 miles anyways with the massive crowds around town and out and backs.  Such a sight though and my family and girlfriend had a fantastic spot at Hot Corner to cheer me on.  Holding a cautious effort, and just wanting to get out on the Queen K was my goal.  My Dad disappeared on us for a while at this point last year and had us worried.  He flatted, so surviving was my only thought.

The climb up Palani was great.  Crowds lining the street, almost like a Tour climb.  I could hear "Go Kitty" all the time which was amusing for me at least.  Cresting the climb and passing my Iron Kitty cheer squad for the last time, I was ready for the long grind out of town to Hawi.

The Queen K was a line of bikes for as long as you could see.  Normally this might be demoralizing, but I was competing against the best in the world, so all I could do is swallow my pride, put my head down, and chase them down.  Had to yell "On your left" a few times, but for the most part, everyone rode correctly.  Definitely some drafting going on in the field, but the ref's were out in force and plenty of red slashes were dished out.  I settled in with a few guys doing about the same as me, and we would pass, and re-pass, and cheer each other on.  No real winds yet, so the trip out was really uneventful except for the first bottle exchange.  Looked like a war zone with bottles everywhere across the road.  Had to be careful and pick the right line. 

This is just a beautiful ride, and I don't think I could even come close to doing is justice describing it.  Rolling through the lava fields, the volcano on one side, and the ocean on the other, I have to go back to take it all in on a relaxed ride.  Making the turn towards Hawi, off the Queen K, there was another big crowd cheering everyone on.  My Dad and I came this way earlier in the week, and the winds were crazy!  20-30 mph side winds the whole time, so it was the only part that worried me.  As we approached Hawi though, purely a headwind.  It was a great sign, but we had to climb a hill, into a stiff headwind which is not what I like to do.  That climb was a grind.  Tucked deep into aero, and pushing 300 watts, I passed quite a few lightweights!  A few wobbles when the wind changed direction a little, but no real surprises.  Making the turn at Hawi and cruising into special needs, my frozen brick water bottles worked great this time!  I had slushie Perpetuum and Gatorade!  Yelled to the girl there was a PayDay in the bag for her, and I was off, ready to crush the downhill with a tailwind!

Before the downhill, the one thing I feel bad about happened when a girl stopped in the road in front of me the the left of the white line.  I was putting a bottle back, and luckily looked up enough to see her and got my bike out of the way, but got a bit of shoulder into her in the process.  Sorry!

Once on the downhill I could see people bracing themselves for the crosswinds.  They never came and I was in full aero, spun out of gears and still accelerating up to 40 mph, WAHOOOOO!  This was my favorite part of the race, and I couldn't believe the winds settled in to the benefit of everyone. Cruising back to the Queen K, the heat was starting to build.  Popping salt like candy, dowsing my body with water and taking in my cool slushies was a treat.  Back on the Queen K it was desolate for a few minutes without many people around.  All the sudden I crest the hill at Hapuna Beach and the amazing line of bikes can be see again for as far as I could see, WOW.  Still had to keep it in my head to ride my own race, or I'd be walking a marathon.  Still an hour and a half left, feet and butt starting to hurt, legs still good though!  The Queen K's winds started to pick up now though and riding into the moderate headwind was going to make my head spin.  Keeping a keen eye on my watts, I pass the airport and it was time to gear down a little in preparation for the run.  Making the last few turns to Hot Corner was a joy as all I wanted to do was get off that bike and RUN!  Fantastic ride at the same time, thanks M2!

 Bike Time - 5:07:20 - 405th split - 609th place, passed over 600 people on the bike!
Watts - 251 Avg

Strava Ride Link

A few things usually go wrong in an Ironman and I nearly forgot my Garmin on my bike in T2.  Luckily, my bike catcher was a fast one, and was half way down the pier, on his was to racking it, so I didn't backtrack too much to go get it off my bike.  Grabbed my run bag, sat down, no cramping (extra salt works! 8 total), shirt and socks changed, visor on, and Iron Kitty is ready to take on a marathon!

Racing uphill and through Hot Corner again, it was hard to contain myself like my coach Tom said would happen.  Looking at my watch, and I had better try because running sub 7 minute pace would either be a ridiculous PR, or a certain flame out by mile 6.  Getting down to Ali'i Drive I settle into a comfortable pace, bouncing between 7-7:30 pace.  People are going nuts for the Hello Kitty shirt, and I am all smiles as a result giving some high fives especially at Lava Java where the crowd is immense.  Flowing down Ali'i, I'm picking off quite a few walkers and slow joggers who probably blew themselves up on the bike.  I knew my buddy Stefan had a good lead on me already, but that was who I was hunting for.

My real highlight was at mile 3 where my family's house is.  I was wondering what was in store for me there and they didn't disappoint:)

I was feeling great throughout Ali'i.  Saw Stefan and gave a good cheer for him.  He had a good 10-15 minutes on me, so catching him was going to be hard unless he died on the Queen K.  Coming back into town and the crowds were bigger as the pro men had come in and the women were soon to follow.  Climbing up Palani, I tried to conserve as much energy as possible for my next Queen K grind of the day.

This course is really two different races.  Once you pass Palani, its another world along the Queen K.  Desolate, lonely, and HOT.  Aside for the awesome aid stations, with music pumping, and crazy people staffing them, you are on your own to deal with everything in your head at this point.  On the way out on the Queen K, I kept it together.  Some fatigue was setting in, but still passing people and keeping a good pace.  Run by my buddy Ken Glah who gives me a "Looking Strong!"  Brought a good smile to my while I was pushing into my pain cave.  Making the turn into the infamous Energy Lab I see my buddy Ryan who is crushing it and I started to wonder how it was all going to unfold for me.  My pace was telling me I might be able to pull off a 3:15, but who knows how my body was going to react again when the heat turned up like in Texas.

Trying to talk to people at this point was amusing.  You figure I could at least get a smile wearing a Hello Kitty kit, but no luck.  A few word interchanged every once and a while was all I could pull.  I see Stefan again, give a big cheer for him as he is holding his gap and I am set to hold onto my race as it is.  The aid station and special needs area has one of the most boisterous people working it.  They know the pain we are in, and it seems if they could pick us up and carry us for a bit, they would.  Trying not to burn my legs out climbing out of the Energy Lab, a few running mates I actually got to talk came back to me and cheered me to the top of the hill.

From the top of the Energy Lab its 6 miles to the finish.  Knowing you have less than an hour left is such a relief, but at the same time, knowing you have nearly 9 hours into your legs is not.  Still two long grinding hills left to conquer, including Mark and Dave Hill.  The first hill puts a hurting on my legs, but I'm still moving enough to keep pace with everyone.  Trying to stretch my stride to take advantage of the downhill and not much is happening.  I'd either bonked or the heat was getting me, but I knew this was the dark place for my race and I'd have to get out of it or the final three miles would be ugly.  Shorten the stride, take time in the next aid station, ice, water and try to get my head straight.  Climbing the last hill was the worst feeling of the day.

Tired, feet, shoulders, everything hurting, then I see my Dad at the top screaming for me and it goes away.  "Time to go Brett!" and its on.  I start down Palani, but halfway down, my right hamstring seizes up!  Stopping and stretching it out, it releases, and I take it easy for a minute to make sure it doesn't come back.  All that's left now is a downhill, then a turn to the finish on Ali'i.  Concentrating on my breathing, stretching my stride and finishing strong.  Tried to enjoy the finish, but worried spending any more time on course would leave my legs cramping.  My family was waiting at the turn, and while I felt I was running fast, they asked if I was cruising it it, ha ha.

The finish is just a blur.  So many other races have great crowd and energy around the finish line, but this just lifted you up and I couldn't fee anything.  All I could think about is my Dad crossing the line last year and what a journey its been.  Crossing the finish, a weight was lifted, a few tears came down, and I was happy to have put in my best effort for my first Ironman World Championship.

Run Time - 3:21:14 - 276th split - 389th final place
Strava Run Site
Total Time - 9:53:40

Being whisked away into the athlete's area behind the King K, the legs were wobbly, and I was getting a bit chilly.  Dehydrated and body in a ravaged state, Ivy finds me, and she is just way too much of a bundle of energy at this point, lol.  The family and girlfriend find me and I can hardly put down a piece of pizza. 

My friends, family and coaches have been more than supportive over this journey and I can't thank you all enough for that.  Having met my long terms goals from years ago is really a credit to them as well.  Nobody can do this alone and having the support team to help me along was my greatest asset.