Oops I did it again (triathlon training) by Louis Kwan

I am the poster child of what not to do during training. I have a history of 'hey Louis don't do these things moments' It all started last year when I ran the Mt Wilson Trail Race 6 days after the San Diego Rock N Roll Marathon. Then in August, I did the Disneyland Half Marathon in the morning, then Nike Human 10K at night, then... Mt Baldy Trail Race next morning. Initially my marathon coaches told me I am asking for trouble. But since I pull these things off they gave up taking to me=P

However, doing the course of the ironteam training, I follow the schedule and try not to do anything stupid (well... sort of... except I ran the Carlsbad Half Marathon and Tokyo Marathon).

So what happened today? I did it again guys. Instead of sitting my ass at home and eat junk... I meant healthy stuff, I did the 2009 LA Triathlon Championship Series Event 1. It sounds super hardcore but the Championship distance is only 500 Meter Swim/ 24K Bike/5K Run.

So... as much as I sounds like a rebel and don't listen to my coach. I do... every much. So why the hell did I do it? Good question... and I actually have an answer for you. The reason why I want to do this race is because I want to gain more triathlon experience. You see... I got this transition backpack two weeks ago and I NEVER really use it. I want it to try it out on a race. I want to see if all my stuff will fit inside the pack and I want to make sure I can find everything I need. Also I want to fine tune my transition and make any final adjustment before Wildflower Half Ironman (which is May 2 dude!). I also got my bike refitted and I want to make sure I feel ok riding this new setup.

Anyway, I did learn a few things today and I am going to mention them as we go.

So last night I managed to stuff everything in the backpack. And instead of my traditional TNT cycling jersey and marathon '4-Tyler' shirt, I decided to try out my TNT Stripper Top (when I first got them I was like what the heck the top are sooo freaking small... please note that I got a large). Guess what... this tiny thing actually fits... but you won't see a picture of me 'in' it anytime soon.

Can you believe this is actually a large?? Well it fits... somehow...

I got up this morning at 4:15am and got to the park at 6:20am. I picked up my package, met up with my friend Stephen, then got down to the transition area to setup.

LESSON #1: Read your stuff very carefully. When I first signed up few days back I thought the swim is 500 yd... but 500 yd turned into 500 meters. It's actually no big deal because I swam 2km last Sunday.

I setup my bike and lay everything I need on my towel. There tons of room on the rack but I set my stuff as if I only have inches of space to use... just to gain experience.

7:15 am... good... I still have like 45 minutes... let me jog around to warm up. So I ran for a little, took some pictures, and talked to my friend Stephen at his transition rack. I got back, look at my watch, and realized I only have 15 minutes left. No big deal. Let me put on my wetsuit.

I put bodyglide (to prevent chafing on leg, neck...etc) on my ankles, arms, and my WHOLE neck. I then put on my wetsuit, swim cap, and I put the goggle around my neck because I 'think' the goggle will fog up if I put in on my forehead. the next thing I know, it's only 10 minutes before 8:00AM. Holy Crap... I better get to the swim start

LESSON #2: I need to make sure I have more than enough time to put on my wetsuit and do swim warm up.

So I rush down to the beach, put on my goggle from my neck... then lesson #2

LESSON #3: Put your goggle on your forehead, not around your neck. Why? I can't see #$## with my goggle because the bodyglide got on the lens.

I tried to clean the lens with lake water, jump into the water, swim a little (maybe 45 seconds?), then get to the starting area.

While I was waiting for my wave to start (first wave), I thought about how I should swim this 500 meters thing. Last time I check the coach told me I can go faster and I totally agree with him. I have been swimming with my all day pace (which Teammate Becca call it Zen Stroke) and it's actually very slow. So I decided to swim faster this time, just to push myself 'closer' to the limit.

5... 4... 3... 2... 1... goooo. I start running into the water like everyone else... then my left toes hit this big ass rock and it hurts!

LESSON #4: There are freaking things in the water that you can kick and injury yourself with!!!

So I started swimming and I was making good progress... for 2 minutes!!! Then I got tired!!! The combination of me going too fast with not enough warm up definitely hit me hard.

LESSON #5: As much as I want to go fast... let's settle first before I speed up

I slow down but the damage is done. For some reason the right side of my core hurts a little... I continue to swim with caution and aim for the first buoy. While I was swimming there is this life guard floating on her surfboard and she is like next to me... I was like... am I being too slow and she think I am going to die... so she better stay next to me to fish me out? Or is she kind of like floating next to me so I can use her as a guide to see which direction I should be swimming? But now that I think of it... the more important question is... how come I didn't look at her and see if she is super cute? Well, I guess I was too focus on my swim.

After a while I got to the first buoy. I make a right and continue to swim to the second buoy. Since I feel a bit better now I started to swim faster... but not so fast because I was hot. For the longest time I thought warm water is a good thing... but it's not! So here I am... in the middle of the lake... swimming in la la land. Occasionally a swimmer will hit my leg with his/her arm and I would think... is that a swimmer or a lake shark? Other than that nothing too crazy for the rest of the swim. After a while I passed the second buoy and I can see that little swim 'finish' line that I am supposed to go... I kick every hard at the last section just to make more blood flow into my head when I stand up... and DA DA... I am out.

Dizzy? No. Want to vomit? No... Great... let's run to the transition area!!! so I started jogging to the transition area. Along the beach there were people cheering me on and I am sure I thanks them by splashing the lake water all over them while trying to get the wetsuit off.

My swim time for 500 meters (I am sure I swim like a S so I probably swim a little bit more) is 17 min 59 seconds.

I got to my bike, removed my wetsuit, and dry my head with a towel. I am actually wasting my time because I know I don't need to dry my head. However, I insist to dry my head as a way to tell myself... Louis... good job. You know how people wipe the sweat off their forehead using their arm after they completed something very very hard... ya... it's kind of like that.

My T1 time is 3:27... which is actually very very slow.

I got on my bike and start the two loops course. I got off with a bad start because for some reason the watch didn't get reset so it was reporting the wrong time and distance. The only thing that I can really read is my cadence speed and my current speed. That screw me up a little because I am a data person and I love my data.

LESSON #6: Make sure your watch is reset before you start biking/running

I got into the aero position as often as I can and I try to go as fast as I can. I don't think my legs are 100% because it was kind of tight. However I push on and pass a lot of people. I was surprised to pass people with expensive-looking tri bike completed with those space-age looking aero helmet. I passed a few kids (like under 10) on the ride... they are pretty crazy (the kids did the shorter distance that's why I see them when I was biking my second loop)

My bike time is 48:57 (Pace: 18:28MPH)

T2 time is 3:02. I decided not to use my running belt because I want to run faster. So for the first time after I joined Team In Training in Oct 08, I run without a belt. And guess what, it's a bad decision. When I get to the first water stop I realized they don't have sport drink... only water. On top of that they give you styrofoam cup... which is tough to drink with while running... so I choked =P

I don't remember that exact feeling now but I was feeling funny during the run. It almost seems like I am losing my breath (which I shouldn't be at all). a mile and a half in I saw my friend running back to this out and back section. I was like... great... he is faster than me. I didn't want to be too crazy to catch up because I do have a half ironman to race this coming sat, so I just keep at my pace and finish my run in 29:45...

My total time is 1:43:12

It was a good race. The area is very nice and the course is flat. And more importantly, I learned a few things that I can use in Wildflower.

Wildflower Half Ironman is the most important race of my life

Wildflower Ironman is May 2 and I am a bit nervous. ok ok... I lie, I am very nervous. I know I can swim 1.2 mile, bike 56 mile, and run a half marathon after. I have been training since Nov and I know I am ready. But since I never 'complete' a half ironman before, there is definitely doubt. But this is not why I am writing a blog 1:00am in the morning.

I am writing to talk about my friend Tyler. He is both a kid and a cancer survivor. As some of you know, I can't swim. The reason why I joined the Ironteam is to honor Tyler. You see, Tyler got very sick last Sept and I was expected to hear some very bad news. He ended up being ok (well I don't know if you can call chemo ok). It was at that time that I made a promise to myself. If Tyler can go thru chemo, I can learn how to swim and do a triathlon (or at least die drying... I meant drowning).

So I started training 6 days a week and I am constantly improving. I go from not knowing how to swim to swimming over 2 km. I go from biking flat course to hilly terrain (heck with 6800ft of gain too!) And of course, I improved my running as well.

Things are going great. I am nervous and excited about the race.

Then I got this two days ago

"Spring 09 Support Staff recieved this today from our Honored Teammate Captain Dorian regarding her nephew Tyler:

Hey team,

We just got some very bad news. It looks like Tyler has relapsed again. He had some suspicious cells in spinal fluid that indicate cancer. Luckily his other counts are good. His doctors are still trying to figure out the best treatment plan for him. For anyone who has seen him recently he looks really wonderful and has been in great spirits. Please hold him in all your healing thoughts.

Dorian"

I was like... not again!

I contacted Dorian and Holly (Tyler's mom) to let them know that I am going to be there for them. I let them know that why I am doing this.

"Ironteam training is nothing like the marathon training. We usually train 6 days a week and I just had my 4hr bike + 2hr run on Sat. I even had a little break down few weeks back because mentally... I was beat up.

However, this is what I want to experience... my life taken away. All these hopsital visit, traveling, caring for Tyler... now I can experience a little. You are all my inspiration and heroes..."

Sound corny? Maybe... but it's from my heart.

Now what? I am definitely going to finish the race (unless I pass out!) This is my healing power to Tyler... with every stoke, every pedal, and every step.

Louis

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Long Weekend

No... not a 3 days weekend.

Sat I rode for 4 hours and bike for 2 hours. It was very hot sat. The ride was ok but I ran slow during the run. There is no point for me to break any records. For the first time in my running/triathlon career, I went to a gas station to buy a cold sport drink to drink during the run. Aid station has water and stuff but I want something cold =P

Sun I swam for 1 mile (55 minutes) in Long Beach
I wouldn't call it... 'no big deal' but Open Ocean (well bay) gotten a lot easier. Don't get me wrong, I still very much hate it, but I swam the whole thing. Half way thru I started to have cramp on one of my leg. I figured it's wise for me to swim back to shore and stretch it. As I was swaning my way back to shore it gotten better so I continue to swim. I know once I get to the ground I will probably make up some excuses so I just suck it up and finish the whole thing. I think I can swim faster without getting too tired. I am going go speed up next time.

Friday is the most stressful day of the week

Why? Because I have training every sat.

I got off work at around 5 something today. Went to Costco to pick up some uncrustables for training, along with King Crab Legs (only 10.99 per lbs!) and some other stuff. Guess what, it was like 7:30pm by the time I got home. I had a rib eye hamburger for dinner (my brother made it and it was very good)... chill a little bit... then it's 10:30pm *_* I just got my water bottle fill with sport drink... and it's now 11:00pm. We are meeting at 7:30 tomorrow... so that means I need to leave my house at 6:15... and that means I need to wake up by 4 something...

The routine started back in Nov... and I still have several months to go. It wasn't stressful with the marathon team. clothes, shoe, water bottle... cap... sunscreen and that's about it. But for this, swim stuff, bike stuff, run stuff, nutrition...

My marathon coach Kiley is going to run his first ultra tomorrow (50 miles). I want to go cheer after training... but I don't think I am up for driving around 150 miles (round trip) after 6 hours of training. We'll see.

Open water swim on Sunday.

How Fast is Fast?

I swam 2100 yards (1.2 miles) today in around 55 minutes. I swam at my all day pace so I wasn't tired when I finish. I guess I could of swim a little faster but I want to keep it realistic because this is the pace that I am planning to swim for my Half Ironman. Is this a fast time? Well that's relative. From not knowing how to swim in Nov to swimming 1.2 miles now. That's huge for a lot of people. However, when I compare that time with my teammates, I am concern... heck I am very concern.

During the swim my teammates passed me several times. I wasn't swimming like crazy (because I need to make sure I can finish the whole thing), but I wasn't swimming slow (at least to my standard). I am usually very good about people going faster than me. If you can go faster than me, good for you! Yet every time they pass by me I can't help but think... why am I so slow? Everyone is like a fish... and I am like a... shrimp?

The coach told me to pick it up several times. I was like... I am already doing what I can (without killing myself). Afterward Coach Paul told me I got lazy so he wanted me to get back in to it. I asked him... am I too slow? Is there stuff you want me to work on? He said I am fine.

Well looking back at my swim, I know I can go a little faster. BUT, you definitely don't want to go too fast. It's a very thin line. However, I do think that I save too much energy (being a hiker... you have to). For the next few weeks I will push myself harder and see what happen. In fact I'll swim as fast as I can this Sunday and see what happen.

Too much is at stake right ow. I must complete the Wildflower Half Ironman. I will definitely cry if they told me I passed the cutoff time!

Louis's Word of Wisdom - Don't jump in a concert after a half marathon

It just so happened that I have a concert to Sunday night right after I came back from the Wildflower training weekend. Take my word for it... don't jump... you'll fall to the ground like a possessed person.

Detroit7 (A Japanese band from Tokyo) is one of the band that I went to see