Kona Race Report-Saturday, October 8, 2011

I have now completed:

9 Ironman races

2 of them in Kona at the World Championships.

All 9 have been done between 10h42' and 11h36'

In those races I have swam a total of 21.6 miles, biked 1008 miles, and run 235.8 miles.

I have logged in countless hours in the pool, on my bike, and on the road running to train for these events. What I do might be considered extreme by some. After being in the sport for a while now, I have to admit that it is a little extreme, but that is one of the reasons why I am attracted to it. I consider myself unconditionally blessed to be able to participate and compete in this sport. Beyond the competition, it is really a lifestyle choice where I place a high value on physical fitness, and mental tenacity.

Most of you know my story, but here is the Readers Digest version:

Kim and I visited the Big Island in 2004 for a vacation, and we took in the Hawaii Ironman by volunteering for the event. We were "catchers" at the finish line. I admit I was swept up in the moment, and felt an awakening of sorts. I made a decision that I would attempt to do a triathlon, but knew I would never EVER do an Ironman, and of course that meant the Hawaii Ironman was not even something within the realm of possibilities.

The story has played out in an amazing way, and you all know too well that I have made it to the Super Bowl of triathlons, the World Championships in Kailua-Kona twice now, and I have to say, I am not ready to retire from what I love to do just yet!


Here is my Kona Race Report for 2011:

Pre-race, Kim always asks me to tell her what I am hoping to swim, bike, run. That way she can follow me, and see how I am doing throughout the long day. I told her that best case scenario for me was:

Swim-1h20'
Bike-5h45'
Run-3h45'

If I did the above, I could break 11 hours. That is the "best case" if everything goes perfectly; which they seldom do.

The 3:45am wake up call did not startle me because I had not slept since about 12:30am. I spent the night tossing and turning and thinking about the fact that I was going to be doing the Hawaii Ironman. I had slept well the night before, so I knew this would not be a problem for me.

The minor details of eating, drinking, getting to the race start, body marking, final bathroom stop, etc...all went without incident.

Swim:
Best case: 1h20'
Actual: 1h19'

The swim in Kona is the best swim ever. It is hard. The water is warm. It has swells. It has currents. It has loads of fish, and on race day, 2,000 triathletes swimming for Ironman glory. I entered the water with my friend Gary, and quickly lost him as he swam out to the start line. The start line is manned by a platoon of paddle boarders holding the mass of swimmers back.

I positioned myself far left at the start. This strategy worked great. I avoided the crush of swimmers. The swim in Hawaii can beat you up and spit you out. The athletes aren't trying to do it, but it is simply too many people going to the same place at the same time; thus the carnage.

I swam comfortably hard throughout, and was excited to exit the water right on my goal time.













Bike:
Best case: 5h45'
Actual: 5h43'

Was stoked to get on the bike and start the epic 112 journey. This was my second Hawaii race, so I know the course pretty well now. I purposely went out easy at the start. People were passing me like crazy. I had a plan, and I was sticking to it. I kept telling myself that if I was patient, I would "reel in" a lot of the people who were hammering early on the bike. More on that later. I broke the bike up mentally into sections. Seems to make it easier to bike that far a distance, by chopping it up in smaller bites.

It was typical Kona weather; warm, humid, and some wind, but not horrible. The course has you do a quick out and back in town, then out to the Queen K for a 35 mile stretch from Kona to the town of Kawaihae. The terrain is rolling hills, where you have to work the hills pretty good, then take the the free speed on the downhills. I continued to be patient. At Kawaaihae, you make the turn for the 18 mile journey up to the town of Hawi (pronounced HAAVEE). I have ridden this section numerous times before, and the wind is generally brutal and unforgiving. The winds for the first 10 miles of the climb were fine, but the last 8 miles up to Hawi, I rode into headwinds un like any I have ever ridden before. People were being crushed by the hill climb and the gale force Hawi winds. I kept a good pace and I was steadily passing loads of people. Not a single rider passed me on the climb.

The turnaround for the bike course occurs in Hawi, and then you have 18 miles of VERY fast downhill riding, as the tailwind pushes you faster and faster. The only wild card are the sometimes horrific side winds that have blown more than a few cyclists totally off their bikes in years past. Fortunately, the side winds were not bad, and it was pretty easy to descend this cool hill.

After arriving back to Kawaihae, you have another 35-40 miles back to town. This is where I kept a solid steady and strong pace, and began passing countless triathletes that had evidently gone out too hard. I was a passing machine; where I passed hundreds of people and felt damn good doing it.













Run:
Best Case: 3h45'
Actual:4h21'

Historically, running is my strongest discipline. In Hawaii it is polar opposite.
I took my time getting through transition and I eased into a comfortable running pace. The first 10 miles are an out/back on Ali'i Drive where there are lots of spectators and you run right next to the ocean. I hooked up with a fellow triathlete and we ran side by side for 10 miles. We kept our pace per mile around 8'45" the best we could, and this was working great until I hit the hill on Palani Road. I could feel the energy drain in my body, and I slowed my pace down. I had to walk up half of Palani Road and told my running mate to carry on.

Ever get a hamstring cramp? My first one was at mile 11, and the only way to get it to dissipate is to stop and stretch, then try to resume running. This was going to play havoc with trying to run under 4 hours in the marathon segment!

I came upon my pal Gary around mile 12 or 13 and he was suffering badly. He had a side stitch he couldn't clear and his calf was cramping. I offered him some encouragement and told him to not give up; no matter what!

By the half marathon mark, I was toast. I was ready to stop running as I really did not want to be out there. I was hurting, and I had limited energy to keep moving forward. After my pity party, I kept telling myself that I WILL finish this thing no matter how much it hurts. The down, then back up from the Energy Lab sucked. The only redeeming thought was that it is 6.5 miles to the finish after you have climbed out and made the turn from the lab.

I then dedicated my final miles to my family. Mile 20-21 was for Erik, 21-22 for Tony, and 22-23 for Kim. Repeat for miles 24-26, and then it's .2 miles to the finish. This helped get me through one of the most difficult runs I have ever had.















The Finish:

Some say Disneyland is the Happiest Place on Earth.
The finish line on Ali'i Drive is my Happiest Place on Earth.
I cannot explain adequately the euphoric feeling I had on Saturday night when I turned from Hualailai to Ali'i. The last few hundred yards of this race is fantastic to behold. I was so glad to have been able to participate in this race. I crossed the finish line, and it was seconds later, Kim threw a beautiful lei around my neck and planted a huge kiss on my sweaty face.















I will take away many positive things from the Hawaiian Islands this trip. The time socializing, training and racing with my friends is one of them.

Meeting new folks like Raj the "double" amputee Ironman.

Getting to know Dr. Mark and his family was terrific (he raced to a personal best this year at age 60!).

Seeing Bob and Sally Crawford (Sally has qualified 8 times for Hawaii!)

Spending time at the beach, and hangin with Gary and Judy (Gary did his first Hawaii Ironman!) Gary and I will be planning our next adventure soon.

My First American colleagues Pat and Jeff who came to Hawaii to golf, AND cheer me on at the Ironman. Both will do a triathlon someday soon I predict!

Meeting with Ben and Miwa who have watched this race 20 times and took some awesome pictures.

If you would have asked me in 2004 if I would ever do an Ironman, the answer would have been no way, no how. I would never have dreamed I would ever have the ability to qualify for Hawaii twice.

Take a page from my book if you have read this far. If you are already pursuing "your" Ironman, great. What I mean about pursuing your Ironman is this: Define or decide on something that is fun, hard, tough, and that will stretch you way beyond what you currently think you are capable of.

If you are not doing so, now is the time to figure out an adventure that will challenge you, and take you out of your comfort zone. Something you can be proud of for the rest of your life!
Do it now, because the clock is ticking for each of us. Take a chance, and go make some memories.

Aloha

Lar Dog

Location:Kailua-Kona, Hawaii

Kona Daily-October 7

The Kailua-Kona folks put this banner up for me. How cool is that? It is at mile 4 of the run course




Mark Song and I at the welcome banquet last night








My race number for tomorrow








Busy day getting ready for tomorrow.
Time to hunker down and keep my feet up.

I am privileged to be doing this race. I will never take it for granted. I am going to try and race loose and fast.

I thank God for giving me the body and skills and desire to do this race.

Aloha!

Location:Kailua Kona

Ironman History

An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC) consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bike and a marathon (42.195 kilometres (26.219 mi)) run, raced in that order and without a break. Most Ironman events have a strict time limit of 17 hours to complete the race, where the Ironman race starts at 7 AM, the mandatory swim cut off for the 2.4-mile (3.9 km) swim is 2 hours 20 minutes, the bike cut off time is 5:30 PM, and all finishers must complete their marathon by midnight.
The name Ironman Triathlon refers to both the original Ironman triathlon and the annual Ironman World Championship. Also called Ironman Hawaii, the world championships of the event, held annually in Hawaii since 1978 (with an additional race in 1982), are now preceded by a series of qualifying events. Ironman Triathlon became known for its grueling length, harsh race conditions, and television coverage.

The idea for the original Ironman Triathlon arose during the awards ceremony for the 1977 Oahu Perimeter Relay (a running race for 5-person teams). Among the participants were numerous representatives of both the Mid-Pacific Road Runners and the Waikiki Swim Club, whose members had long been debating which athletes were more fit, runners or swimmers. On this occasion, U.S. Navy Commander John Collins pointed out that a recent article in Sports Illustrated magazine had declared that Eddy Merckx, the great Belgian cyclist, had the highest recorded "oxygen uptake" of any athlete ever measured, so perhaps cyclists were more fit than anyone. CDR Collins and his wife Judy Collins had taken part in the triathlons staged in 1974 and 1975 by the San Diego Track Club in and around Mission Bay, California, as well as the 1975 Optimist Sports Fiesta Triathlon in Coronado, California. A number of the other military athletes in attendance were also familiar with the San Diego races, so they understood the concept when Collins suggested that the debate should be settled through a race combining the three existing long-distance competitions already on the island: the Waikiki Roughwater Swim (2.4 mi./3.86 km), the Around-Oahu Bike Race (115 mi./185.07 km; originally a two-day event) and the Honolulu Marathon (26.219 mi./42.195 km).
Until that point, no one present had ever done the bike race. Collins calculated that by shaving 3 miles (4.8 km) off the course and riding counter-clockwise around the island, the bike leg could start at the finish of the Waikiki Rough Water and end at the Aloha Tower, the traditional start of the Honolulu Marathon. Prior to racing, each athlete received three sheets of paper listing a few rules and a course description. Handwritten on the last page was this exhortation: "Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life", now a registered trademark.
With a nod to a local runner who was notorious for his demanding workouts, Collins said, "Whoever finishes first, we'll call him the Iron Man." Each of the racers had their own support crew to supply water, food and encouragement during the event. Of the fifteen men to start off in the early morning on February 18, 1978, twelve completed the race. Gordon Haller, a US Navy Communications Specialist, was the first to earn the title Ironman by completing the course with a time of 11 hours, 46 minutes, 58 seconds. The runner-up John Dunbar, a US Navy SEAL, led after the second transition and had a chance to win but ran out of water on the marathon course; his support crew resorted to giving him beer instead.

With no further marketing efforts, the race gathered as many as 50 athletes in 1979. The race, however, was postponed a day because of bad weather conditions. Only fifteen competitors started off the race Sunday morning. San Diego's Tom Warren won in 11 hours, 15 minutes, 56 seconds. Lyn Lemaire, a championship cyclist from Boston, placed sixth overall and became the first "Ironwoman".
Collins planned on changing the race into a relay event to draw more participants, but Sports Illustrated's journalist Barry McDermott, in the area to cover a golf tournament, discovered the race and wrote a ten page account of it. During the following year, hundreds of curious participants contacted Collins.
In 1981 organizer Valerie Silk moved the competition to the less urbanized Hawaiʻi Island (called the Big Island) and in 1982 moved the race date from February to October; as a result of this change there were two Ironman Triathlon events in 1982.


Start & Finish of the Ironman World Championship on Aliʻi Drive in Kailua-Kona Hawaii
A milestone in the marketing of the legend and history of the race happened in February 1982. Julie Moss, a college student competing to gather research for her exercise physiology thesis, moved toward the finish line in first place. As she neared the finish, severe fatigue and dehydration set in, and she fell, just yards away from the finish line. Although Kathleen McCartney passed her for the women’s title, Moss nevertheless crawled to the finish line. Her performance was broadcast worldwide and created the Ironman mantra that just finishing is a victory.
The sport of triathlon was added as an Olympic sport at the 2000 Summer Olympics in Sydney as a shorter distance race (1,500-metre (0.93 mi) swim, 40-kilometre (25 mi) cycle, 10-kilometre (6.2 mi) run).
There have been a number of non-WTC "Ironman Distance" triathlons that have been held since the mid-1990s. The limited number of WTC-sanctioned events, and the limited number of entries available per race, have combined with a growth in the sport that has created demand for these non-trademarked events. Many of them share the 2.4-mile (3.9 km), 112-mile (180 km), 26.2-mile (42.2 km) format with Ironman. Originally, many used the Ironman name. Due to aggressive trademark protection, most of these races no longer use the word "Ironman". The largest of these include the Vineman Triathlon and Silverman Triathlon.
The original Ironman is held in conditions which are uniquely punishing for endurance racing: the Hawaii water is warm enough that helpfully buoyant wetsuits are not allowed; though the cycling hills have only moderate gradients they are normally crossed by strong and gusting winds; and the marathon leg of the race is usually extremely hot. Other races under the WTC aegis have their own difficulties, characteristic of their setting and season. Anyone completing one of these races within the time limit, so long as it is the prescribed distance, is entitled to call themselves an Ironman (the term being gender-neutral). At one time there was no cut-off time, then a 15 hour time limit. For these events the normal time limit is now 17 hours. Some iron distance races (not sanctioned by the WTC corporation, but using the same standard distances) have different cut-off times.


The Ironman format remains unchanged, and the Hawaiian Ironman is still regarded as an honored and prestigious triathlon event to win worldwide. Although thousands of athletes worldwide compete at an Ironman event each year, the vast majority aim simply to just finish the course if they are first timers, or set a personal record if they've raced this distance before. Only very talented athletes realistically compete for a spot in Hawaii, and just finishing an Ironman race is often the highlight of many triathletes' career. Athletes with disabilities now compete in the event in the physically challenged category, and are required to meet the same cutoff times as able bodied competitors.

Kona Daily-October 6

My race number for Saturday..




My race machine..




The magic bracelet that affords you ROCKSTAR status (this week only!)





Did a 3 mile ez run this morning, followed by a mega-breakfast feast at the condo. Happy to be here, and happy to be alive. So sad to hear legendary Steve Jobs died.

Friends Art and Chad were on a bike ride yesterday, and Chad crashed. Heavy road rash from head to toe. His attitude is great, and he is racing. What a guy!

Location:Alii Dr,Kailua-Kona,United States

Kona Daily-October 5

The real countdown has begun. The attached email was sent out to the crew at First American today. I had no idea this was being done. What a wonderful group of people I get the privilege to work with:



On October 8th, in Kailua-Kona, Hawaii, approximately 1,850 athletes will embark on a 140.6-mile journey that presents the ultimate test of body, mind and spirit to earn the title of "Ironman."

Larry Davidson will be one of those athletes competing for that title! He has completed 7 previous “Ironman” races and continues to swim, bike and run with determination and ardor.

We wish Larry Davidson good fortune, success and the best of luck for the competition!








Kim and Larry in the Aloha spirit


Another amazing sunset


Kim and Judy at Lava Java


Larry at Ironman VIP House...


Raj's prosthetic legs!
This double amputee I met is doing Ironman. What a stud!
He also has a deformed left arm.
He is an amazing swimmer as well. I have no chance to beat him!

Location:Alii Dr,Kailua-Kona,United States

Kona Daily-October 4

Did my 6 mile run on Ali'i Drive. Energy abounds on this stretch of road to the maximus! I felt like Superman running down that road. Had to throttle things back as I was sailing at 7'30" pace. Getting ready to head to Erik and my favorite beach. First American has an office here. Wonder if I could work out of the Kona office 3 months out of the year? Hmmmmm.

Location:Ali'i Drive

Kona Daily-October 3

The town of Kona has turned from being pretty laid back, to not laid back at all in the course of 24 hours. The weekend brought in the throngs of athletes and their families. Swimming today on the Ironman swim course was very interesting. You had to beware of running into swimmers going in the other direction.

I have mentioned my friend Gary numerous times on this posting, but probably didn't mention that Gary is a good friend whom I train with a lot. Gary won his age group at the California 70.3 this spring, and earned his way to Kona as a result. He has no weaknesses in the sport. He swims, bikes, runs extremely well, and he has worked very hard to get here. I should mention that Gary is a "full-on" senior citizen at the age of 60. He is most certainly one of the fittest 60 year olds on the planet.

Today, after our swim, we rode about 40 miles of the Ironman bike course on the Queen "K" Highway. Wonderful ride. We took it pretty easy today, and we even stopped and got some video of Gary and I riding the course. Not very exciting video, but proof that we are here and sucking in all the fun and wonderful vibe that is Ironman Hawaii!

Kona Daily-October 2

This is the view from our condo in Keahou. Today (Sunday) was a day of mostly rest, although I did manage to get in a 4 mile run. We spent some time frolicking in the ocean at Magic Sands Beach. Lot's of Hawaiian families go to the beaches on Sundays, and it was pristine to say the least.
The sand is pure white and feels amazing on your feet.

We went down to Honakukue Harbor yesterday and bought a bunch of Hawaiian ONO for dinner. It was freshly caught. Kim knows how to prep fish man! We had our friends over last night, sat out on the lanai, the weather was (of course) awesome, and we had a feast. The ONO on the grill was top shelf.

Due to popular demand, I have put the updates on this blog! You can click on any of the previous days as well. Aloha; off for a swim and then a bike ride on the Queen "K" today.

Location:Kialua Kona, Hawaii

Kona Daily-Just Pics

Location:Kialua Kona, Hawaii

Kona Daily-October 1

Kona Daily
Saturday, October 1, 2001
T-7







Slept in today till 6:30. Met the boys at Dig Me Beach. We swam the entire Ironman swim course. Saw wonderful sea creatures. The warm Hawaii water is fantastic.
Later in the day, we biked from Kawaihae to Hawi. This is hallowed Ironman territory, and it includes a formidable climb.

It features incredible winds. The blow you off your bike variety. Took a quick post ride swim in what has been rated the best beach in the world numerous times; Hapuna Beach. Capped the night with a nice Thai dinner. Gonna see if I can sleep in a little longer tomorrow.

Location:Kialua Kona, Hawaii

Kona Daily-September 30

Kona Daily
Friday, September 30, 2011
T-8

This morning was a blue chip day to say the least. Gary and I swam in Kialua Bay, and did half of the Ironman swim. The town is heating up literally in heat, and figuratively with athletes from all over the world. The water is warm, must be 80 degrees. I saw a school of fish that was epic in size. I cannot begin to guess how ginormous the school was, but I was amazed. Breakfast with pancakes, eggs, and Porteguise sausage sealed one heck of a morning in Kona, with Kim, Gary, and I.

Location:Kialua Kona, Hawaii

Kona Daily-September 29

Kona Daily
Thursday, September 29, 2011
T-9

It has been a great year and I count my many blessings for all the amazing experiences I have had in 2011. The Rose Bowl, the Super Bowl, our trip to England to "Meet the Fokkers", Erik returning to the United State of America. Tony & Sabra returning to California.
Training, racing, competing, working, loving, living. A very busy summer racing three half ironman events, and a full Ironman in St. George, Utah.

I competed in the 70.3 World Championship race in Las Vegas last month (where I had a fairly lackluster performance), and now I have the great fortune to be competing in the Hawaii Ironman for the 2nd time. As I write this, I am on United flight #134; LAX to Kona. There is an international contingent on this plane. Triathletes are not too hard to spot. Fortunately, no compression socks spotted as of yet!

We will land in Kona at 6:30pm. First order of business is to grab the luggage, get our rental car, and head to the Kona Brewing Company for some grub, and a Kona Longboard Lager!

Location:Kialua Kona, Hawaii