During the process, Heather repeatedly stated, “You are doing great!” and it reminds of people that pass on “Good job!” I know people mean well, but frankly sometimes it feels insincere and inappropriate. Most times people say “you look great” it really translates to “You look like hell, way to make it this far without dying.” A couple weeks ago somone in my lane, swimming much better than I, and with a lot less effort looked over after the set and stated “Good job!”  She had been at the wall for an eternity, possibly enjoying midday tea between sets. I arrived at the wall out of breathe, but still making the interval.  I knew that these words of encouragement had good intentions, but really I knew that I look like crap and it was a miracle I had survived the previous set.  Today while writhing and cursing on the torture table, Heather gave those weak words of encouragement, “you are doing great.”  Frankly, I did not feel like I was doing great, and it would have been more appropriate to state, “You will live through this, barely,” or “Lucky for you, I can’t quite pull the muscle through the skin.” With regards to the swim remarks, I wish my lane buddy had really stated what was on her mind, “Wow, you made it!”

My other annoyance is when I am out running on the same trail as someone else, they look like hell, and they tell me “Good job!” I know I look good and there is no need for a “good job” because I am going to make it. Please, buddy, save your breathe, so you can complete your run.  I would prefer a simple “hello”, “what’s up!”, or even easier, a hand wave. I am a pretty friendly guy who likes to wave while cycling or give a friendly remark while passing on the run trails.  I do not pass on weak words of encouragement. Honestly would be the best policy, but likely not helpful, so let’s just use “howdy” or “what’s up?” Back in VA Beach at Final Kick, it was “Rock On” and that was a mix of encouraging yourself and the people you were passing, but without the “you’re gonna make it” sound of “good job.”

I know this diatribe might garner me one less shout at my next race and likely too many “good job”s from my peers, but I decided to take I would air my grievance concerning this bit of dishonesty amongst those who workout and those who are encouraging.  Thanks for reading, “you did great!”

later,

billy

The best was Wednesday when I went to ride on the trainer with JZ and Shane.  I got there a bit late, but no worries as I had an easy ride to do anyways, 2 hours moderate.  After I completely set-up my bike and trainer and with bike clothes on, I realized no shoes!  Insert curse words!  Thankfully, I live close, so I raced home to get my shoes (and my PT computer, since I forgot that, as well).  I got back to JZ’s house, now looking at only a 90 min ride.  Three minutes even into the ride, pop…PSST!  Seriously rear tire, trainer flat.  Insert more curse words and hilarious laughter, meanwhile JZ and Shane look on in disbelief.  I change the tube, now looking at an 80 min ride; I put the bike back on the trainer.  For some reason I then looked up something on the nearby computer for Shane.  I get back to the bike, rear tire flatted again (very quick “leaker”).  Insert more curse words, more laughter, and more disbelief from my training partners.  At this point, I picked up my bike and went home.  The evening was then spent at the gym and night snowshoe racing to over come frustrations.

I hate to do this, but sometimes poop happens.  I have learned since training for my first ironman in the winter of 2005 to be flexible in my early season training.  Poopy things happening seems to be the norm when weather and conditions are changing, the gym pool has a heater malfunction, or travel problems affect workouts. As I have told my athletes, you can’t make-up workouts.  Therefore this time of year, I am always telling myself and my athletes, it is okay.  You will get through this weird time period, poop happens, and it’s only January.

Speaking of elevating, I am here in Kona to elevate my game. I hate to talk about weaknesses, but if you know me or see my results, it becomes quickly apparent. I have duathlon results in a triathlon. As an age-grouper, it is not nearly as big of a deal because there are more guys to race with in the swim and get pulled along through the water and pace past in the bike. As a pro, my swim has put me off the back and forces me to make-up ground all day. My Placid performance in 2009, was not only a display of my recent fitness increases in bike and run, but the potential, IF I get that swim gap closed.

This week I worked out with Karlyn Pipes (www.aquaticedge.org). Karlyn is a masters swimming rock star and a masterful swim technician, as well. She walks it and talks it and I came to listen. With a wicked cool endless pool at her house, the local Kona public pool, and the Kailua Bay to swim with fish, dolphins, and whales, it is a perfect swim training playground. Without going into boring details about the training, there are several differences in how we worked with the stroke.

#1- There is more than one way to do things. Some of the things Karlyn told me were exactly opposite of previous instruction, but accomplished the same thing.
#2- Make the stroke simpler, goes in hand with #1, as these new manipulations of the stroke were generally simpler.
#3- Getting more relaxed in the water, means less work and allows me to use already strong engine efficiently.

I get on a plane tomorrow night and will be headed back to Boulder with my new swim skills. It is quite doubtful I will automatically jump up a lane. However, for the time being, I am probably going to be swimming with a lot more ease. As I really learn to incorporate the techniques from warm-up and through a full main-set, I am sure we will see some differences in the pool. Patience, patience, patience.

For now, if you are concerned about your stroke or even think you are a swim-star, try to link up your schedule with Karlyn. She is all over the country each year and worth meeting at a pool near you.

For now, Mahalo, Karlyn!

Part of this fascination is derived from that run down Alii to the finish, but also the run along Alii early in the race is part of the racing that I always wanted to experience. After a solid 5-6 hours of racing, you must run the marathon. The longer run on Alii comes just after the boring bike on the Queen K, thus the run is a sensory overload. On race day, people line the entire five miles from the pier to turtle beach. Smells come from food, beer, smoke (some of the funny smoke, too), and salt spray. You hear the cheering, music from radios, and locals beating drums or paint cans. The colorful foliage and array of fashion statements made by fans and locals alike make for interesting scenery and good people watching as you race.

Since I live for the run, I enjoyed watching this portion on the TV coverage. Now after four years of racing Kona, training in similar conditions the week prior to the race, and training this past week- I have one conclusion. It is the same run every day at noon on Alii. My runs around noon on Alii this past week have been very similar to race day. Granted there are no chalk markings and cheering for my swift pace. I do get catcalls and use it as a pick-me-up because I am lookin’ good, eh? In January, it is a touch cooler, but it is still a hot-humid run with the same colors, sounds, and smells. If this is the case, why might you ask, am I going to load this blog and do another identical run along Alii. Much like other run sites like the hills of world renown NYC Central Park or my personal fave run the paths of Sea Shore State Park in Virginia, when you watch it or you run it, you know that is what is meant to be done on that road or path- run!

I look forward to racing on Alii again, even watching it from afar on TV in taped coverage, but now I will go enjoy my run on Alii at noon.

Let me give my fellow triathlegeeks and ironman nerds some more examples of how Kona is when ironman is an afterthought and not a dominating presence:

-Lava Java serves dinner with white cloth linens and candles. Don’t worry, the morning still has a solid crew of coffee and pastry grabbers. However, the elderly tourists ordering a basic coffee are even more clueless than the Germans who can’t read the menu on ironman week.
-The drivers are worse than when we are here for ironman. I honestly feel like a local as I weave with the kids on skateboards and the mopeds flying up and down Alii. However, the current flock of tourists are always slowing at random times and weaving into the shoulder when they get a semi-good view of the ocean or some shopping center.
-There are still runners out on Alii and cyclists on the Queen K and some even look like triathletes based solely on their attire. I realize that triathletes come in all sizes, but the ones you find during January are a totally different set of athletes. I have heard many of my friends disturbingly point out “lottery athletes” on the week of the big dance. However, it is all relative to some of the folks I have seen tooling around over the last four days. I am glad to see them out here gettin’ some, but for someone who only sees the cream of the crop out here in October, the current batch of athletes are quite the site at times.
-Finally, there was a complete stock of bagels at Safeway! Each year I get here it always amazes me that the one thing I have a hard time finding is a bag of bagels. Well, without so many bagel-mad irongeeks, I was easily able to find my favorite staple of carbs and even my favorite wheat bread for PBnJs, and of course my preferred Skippy Natural peanut butter and grape jelly, all in one stop. For once I found it all in one stop.

I will be sure to post some more insights to my training, and perhaps even a discussion of a ride that I did, that was not on the Queen K, ooooooohhhhhh….!

This is a fantastic time of year in Colorado.  There is plenty of stuff to do beyond the regular swim, bike, run.   Lately, snowshoeing for three hours at a time in the mountains, parties, and walking the dog have been sneaking in to the open time slots.  Currently we are puppy-sitting Bogart’s little sister.  She is a year younger, one fourth his size currently, and that bitch won’t backdown (note the proper use of the term ‘bitch’).  They are at the moment at my feet asleep, FINALLY!

I kinda feel like joining them as I just finished up my longest swim since Kona.  It was a fun set, and also a lot more pleasant than my poor showing in the bay.  With this I am now looking forward to getting back on a plan.  I know there is lots to distract over the next week, but I can easily jump into a rhythm now.  Getting sick post Kona and the vacation to Australia were a welcome 6 weeks of virtually no training and just some smart easy sessions to keep the body well and mind sane.  Over the years I know that this is what has given me my longevity in endurance sports.  Stepping back and doing different things.

Boulder is full of super-charged, over-achieving, OCDing, endurance athletes.  Strangely, the time period between Thanksgiving and New Year’s Day has it’s own tone.  Some call it appropriately the drinking season.  Some years, us athletes are very ready for the annual long run on New Year’s to celebrate the end of the debauchery.  Most triathletes know how to have fun in the middle of the season, but it is quite amazing to see how much can be had for weeks on end without a race in site.  I am glad I missed part of it.

I will be sure to get more up on the blog in the coming weeks, perhaps even an insight to the Navy team as we begin the great up to April 17th.  My thoughts lie with them and then the Rev3 series as the new year approaches.  In case I don’t get a chance to say it in person or over the phone, especially to my Virginia Beach peeps (sorry not gonna make it home this year),  Merry Christmas and Happy New Year, party smart, and have fun.

later,

billy

Swim- good start, moving well, then blew to bits, but recovered and got to transition. Then I never felt good on the bike, had trouble holding goal numbers (not my numbers- coach’s reasonable and well thought out numbers).  Finally, I staggered into T2 and pulled myself out of a hole and got moving on the run.

Transitioning to just discussing Kona, I had an enjoyable week, with so many good friends from my past and present racing and watching.  My parents the ever present support crew were enjoying their Kona vacation.  My earliest tri idol, Rick Crump, a director at my childhood running camp was racing.  Good friend from my earliest ironman training days and now Boulder resident Scott Jones was out killin’ it and took home the Armed Forces crown.   Paul Hert, a good all-around dude, from 2005 Kona training and long time friendship through Jones was racing his dream.  There were other notables like Virginia Beach ladies Sharon (coming back from being hit by a truck trailer at Placid) and Barb (super stud 60 year old) and friend Pam Buderus (fulfilling all of her Kona dreams) were out there gettin’ it done when the conditions were some of the worst.  I wonder if I could ever do what those ladies did, it’s a totally different race as Barb explained to me.

I have talked a lot about the break-down of the race with many friends, and I am not sure I will ever really know exactly what went wrong on the bike.  I do know that leaving Scott Molina last year, he told me to get my hammy healthy and figure out the swim or I won’t go where I want in the sport.  He was spot-on.  Obviously, I completely healed my hammy and am running better than I ever have in this sport. However, I failed to really focus properly on the swim.  This year, I showed I can run AND bike at the front of a major ironman, but without a proper swim, future goals will be difficult.  There were other issues on the day even on the swim, but I did fail myself in proper preparation for the swim.  My friends have reminded me there is more to take from a bad race than a good one, ironically something I have always told my friends and athletes the same.  Going into 2010, I know I can run, bike, and my super-gut has yet to fail me, but I must learn to swim faster and more importantly with better technique.

I didn’t want to close this season out on a completely sour note.  While out in the Energy Lab, I was suffering and amongst many other pros putting in some personal worst days.  However, I ran past some friends in the age group field, who had passed me on the bike (Glen, Jonser, and Greg Price) who were encouraging me to keep in the race.  Once up on the Queen K, I figured I had a weak chance of breaking 10 hours.  This Kona was my tenth ironman and I began a little mantra of “10 under 10,” how cool would that be?  Along the Queen K, I re-passed Jonser, his mere presence fires me up, and I considered pacing with at one point, but instead went on my own to get the “10 under 10.”  At Palani, I was under 7 minutes to the 10 hour mark, but long ago I learned from Ed Eyestone how to just let yourself go and fly downhill.  I have run about 4:45 for the last mile at Wildflower.  I decided to risk cramping and would fly down Palani and then hopefully Hulalai would provide a similar shoot for me to fly down.  Well, it worked, I skipped the last aid station on Palani and put everything I had into the final mile.  I am not sure where it came from because on the bike I thought I would have been walking that part.  It was great redemption to see 9:59:30 (or 9:44:30 at that point w/age group finish times up).  Although the race was overall not what I wanted, I got the finisher’s medal, t-shirt, and hat.  I also have a clean record of no DNFs and 10 ironmans under 10 hours.  I am a truly happy ironman athlete.

This finish photo pretty much summarizes my day, sucks, but someone has to do it even when it sucks.

Thanks to all my supporters, especially going into and on race site:  Colorado Multisport, Gu, 2XU, TYR (last minute help, thanks so much), and of course never would have stepped up this year without Dr. Phil (www.physfarm.com).

Expect some changes around the site in the next couple weeks as we ready for 2010.

I am not quite turning the corner on 2009, because with the upcoming honeymoon to Australia it is not really over. 2009 has been AWESOME!  Collegiate national champ coach, 4:01 for a half, getting married, 7th at Placid, 2:58 run off the bike, marrying the wonderful Lara, renewing my work with the mids this fall, seeing four of my best friends get married, did I mention getting married myself to the amazing Lara, and of course, how could I forget, the Bogart.  Hopefully we can close out 2009 with a great drinking season, some fast beer-miling, and some good work in the pool.
later,

billy

http://twitter.com/savagemantri

This weekend is gonna start out awesomely when I arrive in the DC/Maryland area and spend my first night in Annapolis since January.  I can’t wait for these weeks when I get to hangout on the yard to coach and train with the mids. The year for the mids has officially begun and they have already done some serious damage.   At Nations Triathlon (www.nationstriatlon.com for results) this past weekend, they placed three men in the top 12 and three women in the top 30, not bad considering there were around 2400 men and 1400 women.  Most importantly, they won in a weirdly scored competition against the other service academies.  Actually, I can’t tell how they scored it.  However, when your team puts three men and three women across the finish line before any other service academy, the Navy calls that domination.   The year is young, and there are eight newbies to add to the roster and get spun up and ready for Collegiate Nationals in April.  I won’t say Navy is going to repeat as champs, but they have the talent coming into this coming year to do pretty darn well.

I would be remiss to note, the wife is on the rampage.  Two weeks ago she conquered her fifth ironman at Louisville and went 11:24, consistency is her calling card.  She had a decent day, considering all the craziness that has gone with our year (our wedding, friends’ weddings, dealing with my racing and coaching travel), she put together a solid day.  However, the rampage is ongoing as she went to Harvest Moon Halfiron and did the aqua bike (23 min swim- me think the swim was short! and about a 2:42 bike).  Her rampage will continue in two weeks when she teams up with some other Boulder ladies and does 24 hours of triathlon.  Yes, Lara is a glutton for punishment, but I would not have married a woman who would do any less.

For those concerned about Bogart he is up to frickin’ 60 lbs!  He enjoyed the end of the summer swimming around Boulder’s outdoor 50m pool.  He has also made a new best friend, actual his cousin or foster brother- same breeder different litter, lives near JZ.  So now, I think Bogart truly enjoys visiting Auntie JZ, more than being at home, where he learns new tricks (JZ, is an excellent dog trainer) and  seeing his friend Bennette.

I will post more, after Savageman and before Kona.

Enjoy some recent photos.

later,

billy

 My two bestest friends: Meg, since 1st grade, and Shawn  the groom, since 2nd grade.  All married now, Meg, time to plan where we are taking ourselves and our other halves next year!

Seriously, I think she is going to leave me for Bogart.

At Shawn’s wedding, as a groomsman… I hate to brag, but look at my woman!

Lara doing her thing, a 4:04 marathon in Louisville, Steady Eddy!

 At Cracker Barrel, as their skinniest customer, I am pretty sure I am the only one that ever fit in one of these rockers.

#1- Ironman Arizona ‘05-  In preparation for my fall Kona to Marine Corps Marathon trick, I ran a half marathon two weeks after in 73 minutes and then Powerman North Carolina a week after that.  Recovery Grade: D

#2- Ironman Worlds ‘05-  Two weeks later, I ran my very infamous Marine Corps Marathon where I was about 40 seconds from being the first Marine and setting a PR.  Recovery Grade: F

#3-  Ironman Canada ‘06-  I rushed back into training with a solid 20+ hour week.  Looking at my log, I slugged it through a couple long rides in my second week back.  Recovery Grade: C-

#4- Ironman Worlds ‘06-  This was a somewhat smarter recovery, but I did run about 13 miles of the Marine Corps Marathon course one week later watching my Marine buddies compete.  Two weeks later I did the Race for Breathe 5k in honor of the late Mike Mann in a not-so-slow 15:5.  Recovery Grade: B-

#5- Ironman CDA ‘07-  First week, as normal was pretty chill, but in the second week, back up to 25 hours of training to include the infamous Wiggins ride.  For those not in Boulder, this is 75 miles out and 75 miles back.  I sat in for most of the ride, but sitting-in doesn’t really mean much when 6 other pros (who at that point generally out biked me) were trading pulls.  Recovery Grade: D  (better make it an F, when we look ahead)

#6 -  Ironman Louisville ‘07-  At this point, the hamstring issues were definitely beginning as I had troubles in the marathon.    First week post ironman- good, second week- not so good, as I killed a 22 hour week which finished up with a 90+ min run at Switz Trail and (which sits above 8500 ft) and a 4k+ Jane swim.    Recovery Grade:  C-

#7- Ironman Worlds ‘07-  Possibly my biggest mistake was what I did and then what I did not do.  I did do Du Worlds (say that five times fast) seven days later.  It was the long course version and in the pro field we went out in about 4:40 for the first mile of the 15k run and I was 200m off the back already.  Thankfully I finished a respectable 22nd for middle of the pack.  However, my hamstring was definitely a problem at this point.  I did not take care of it, no massage, and no PT until February, and thus had my horrible 2008.  Recovery Grade:  Incomplete

#8- Ironman Arizona ‘08-   Well, this race was only six days before Thanksgiving and I did have a very painful drive home in my Explorer with JZ (yes, I spent 14 hours in a car with that woman).  I then proceded to get sick as did nearly everyone else that went to that race, so I spent a good portion of the next couple weeks in bed.  Recovery Grade:  A

#9-  Ironman Lake Placid ‘09-  Although it is too early to grade myself, I did do my sister’s 5k and one would not call it very smart to do a 17:12 5k 48 hours after finishing an Ironman, I figured it only appropriate for my little sis.  I have been very smart since then and have a fun weekend of volunteering at the Kid’s Tri on Saturday and cheering on Lara, JZ, BDC, Shane, TO and all sorts of other Boulder friends at the long course race on Sunday.  I should be able to keep training to a minimum.  I am going to give myself an early grade.  Recovery Grade: B

As the recovery grades increase, it should be pretty interesting to see how Kona turns out this year.  Remember it’s not what you do, it’s all about what you don’t do in recovery.

later,

billy

Now that I am back on the upswing, it is important to know who kept me from getting stuck in the pit.

#1-  I still have a message on my phone from Doug Maracco after Boise 70.3 last year.  That dude has always been a great mentor.

#2-  Mark Plaatjes was a savior and likely changed my body completely.  This guy is the most amazing physical therapist (and one of the most amazing distance runners ever, even though you would never know from talking to this modest fellow).  I spent about 10 weeks at his office, once a week because that is all that is permitted, screaming and cursing as he broke down my hammy.  At this point, years of hamstring problems have disappeared!  Mark and Heather at In-Motion are forever my heroes in helping me thoroughly enjoying running painfree again.

#3- My parents travelled up to Lake Placid last week and were so dam helpful.  They got us a room that looked over the start line and my Mom did her best at photographing the fun, while my dad kept count and gave me the all important splits as I closed in on the money.

#4-  I know there is someone else…uh…someone close by…

(Lara and I dressed up for Holloween ‘08, Mama Phelps supporting Michael, complete with styled wig and authentic Chico clothing for Lara and USA Speedo outfit, 8 gold medals and an IPOD for myself)

Lara has been such a trooper with her own training and racing and working.  Somehow she she still has the patience to be a loving wife or give me a swift kick in the ass.    She really knows what to say at the right time.  There is no room to slack with her around but she will give me a moment to complain about my “oh so tough life,”  but only a very short moment.  Thanks Lara, and even thanks to Bogart.  Heck that dude just puts a smile on our faces.

Ok, I am done, with Placid.  It is almost time to turn the corner and focus on another race and  a championship season with the mids.