Louis's Ironman Training - Apparently 3 Ironman aren't enough

I am moving for the next 10 months.

2010-12-06T21:39:00.000-08:00

I am switching blog for the next year or so. Check out Vita Panda for both Kevin's Ultra Marathon training and my Ironman Training.

Bringing my A game on

2010-12-03T00:23:00.000-08:00

In 2010 I did a total of 16 events. Most are my 'C' races because I just want to do it for fun. My mission for 2011 is simple. Treat all races as my A race. I'll drop a few pounds, do some speed work and see where I go. This blog won't be so much about my training but more about making process. There is going to be a lot of work involve, but I also know that the result is going to be rewarding. Let's see how bad ass I am going to be in 2011. I am definitely looking forward to the challenge and result.

Ironman Arizona Race Report - 11/21/2010

2010-12-03T00:15:00.000-08:00

I got to Tempe Thur night with my hiking friend Stephen and this is going to be his first Ironman. After I arrived at Tempe one of the first things I notice is how the temperature changes within a short window of time. When it’s sunny out it gets very hot. When it’s overcast you feel chilly. I know staying hydrated and regulate my body temperature will be the priority on Sunday.

I went to the Expo on Friday to pick up my packet. Then went to this Wine Bar for lunch and it was surprising good. I then drove the bike course and hung around for Ironman Dinner. I managed to find Jennifer Jay from the Ncal Ironteam so I ended up sitting with her team along with Stephen, David Ruckman and Jennifer Howard. After dinner I drove to my home stay Dea to unload my stuff. Boy she has a very nice place! I even get my own room so I can lay my stuff everywhere! Bonus points for the 3 cats.

I went home and packed my stuff. Unlike Vineman where you setup your run/bike stuff next to your bike, you are not allowed to do so in official Ironman races. Instead you get 5 bags to put stuff on. Morning Clothes Bag, Swim to Bike Bag, Bike Special Need Bag, Bike to Run Bag, and Special Run Bag. If you race with me you know I am always prepared for different condition, so naturally I put a lot of stuff in the bag. Food, Clothes, Contact Lens… you name it I got it. Learning from this year Vineman Bike Special Need experience I basically put stuff in big Ziploc bags so I don’t spend a lot of time looking for different stuff like I did in Vineman. I packed my stuff into ‘must need’ Ziplocs and my ‘Oh Shit’ Ziplocs. So when I am looking thru those Ziplocs I know only to go thru the ‘must need’ Ziplocs and leave the ‘oh shit’ Ziplocs untouched unless something happen and I need to access stuff that I may need.

Saturday was pretty uneventful. I went to drop off my bike and the next thing I know TheWongstar (Professional Triathlete) was calling my name. Who’s the stalker now? I followed her around, took some pictures and even get to meet the mama WongStar. I then went to lunch with Jennifer and Sam who came all the way from LA to be a volunteer and to support Stephen and I. We went to a pho place called UnPhogettable and it was very forgettable. Food was expensive and bad! I called Coach Paul from teamsquareone thanking him and telling him that I am ready. I had dinner, and went to sleep at around 9pm.

I woke up around 3:30am on Sunday, left the house around 4:45am and got there around 5ish. One thing that I noticed right away is the city skyline around the racing area. It looks so beautiful and neat! Love the moon reflecting the lake and the lighting on the bridge. Anyway, I dropped my bags, and just wonder around. While I was waiting around I saw people pouring water on them. I put some in my wetsuit so I won’t be as cold when I go into the water. I jumped into the water at 6:45am, and the canon went off at 7:00. Mass swim start is interesting because you actually know who’s in front of you and who’s behind you. Half way thru the swim I was able to pee while swimming. That itself is a new accomplishment! I got out of the swim in 1:57.

The volunteer gave me my Bike bag and another volunteer led me to the changing tent. I forgot his name but he did Ironman Wisconsin in September and it’s now volunteering at the race. I told him I wanted to sit for a bit to get warm up and he just laid out everything for me. He helped me put on my BIB, help with HR monitor…etc He was very helpful and I really appreciated the support I received from the volunteer group. As I exiting the transition area I saw Ironteammate Linda, Sam, and Jennifer in Pikachu outfit!

The bike course is a 3 loops course. I was going at a good pace and I felt very strong. But above all my back didn’t hurt (as much). And I was even going uphill in around 19 mph??? Wow really? I got to the turn around (3rd aid station) and I stopped to take a break. I know the WB and TNT people are volunteering at that aid station so I figured I say hi and take a pee break. I didn’t know it at the time but I lot of people that I knew from Team In Training was also there. After I actually turned around I found out I was going 19 mph uphill because there is a crazy wind going uphill. So it’s tail wind uphill and head wind downhill! The wind was so strong I was going downhill at 12-14 mph. at times 10mph!!! It took forever to go back and I know it’s going to be a long day. As much as I don’t like the wind everyone is facing the same condition, so I just deal with it.

Lap two started to rain hard, thanks god it was a short period of time. Also I needed to pee at aid station 1. Man I need to practice peeing on the bike! I got to the turn around and saw Pai Wei and Linda. I stopped, resupply, and gave them a hug. I know I was over heating (wearing too much) so I took off my tri top at Bike Special Need and only wear the cycling top. Shortly after I took another restroom break at Aid Station 4!!! As much as I am peeing all the time I know I need to take in my nutrition. I also kept up with drinking extra water because I know AZ is hot. The headwind agave me a false of coolness but I just needed to remind myself that AZ is hot and dry. During the race I kept passing the people that I passed because I took extra time to pee. Remember, it only take 3-4 minutes to bike a mile so if I passed them for a mi all they need is an extra 4 minutes to pass me. Lap 3 I decided to hold it and not pee so often. I skipped the first two aid stations and stop at Station 3 again. This time I saw my friends at the WB Tri Team! It’s always nice to see familiar faces! I gave two of my bottles to them and told them to take it back to LA for me =P.

Loop 1 (Stopped): Aid Station 3

Loop 2 (Stopped): Aid Station 1, Aid Station 3, Special Bike Need, Aid Station 4

Loop 3 (Stopped): Aid Station 3, Aid Station 4

Luckily for lap 3 the uphill wind disappeared so I was finally able to go downhill at around 27mph. Then I rode the last 8 miles with headwind again *_*. During the later part of the bike I focus more on the heart rate so I don’t actually get lazy on the bike. At one point a girl was drafting behind me for a good 3-4 minutes before I finally dropped her. I talked to a few people on the bike at the last stretch and they all agreed that they are done with the bike for a while. After I dismount I told the volunteer I don’t want to see my bike for a while. The Volunteer at T2 Changing tent isn’t as eager to help in T1 so I took a minute to recollect myself from the bike so I can focus on the run. I changed my clothes and head out to run.

Run is a 3 loop course and its a little less than 9 mi each. Soon I discovered the bottom of my feet hurts. Not sure why. I tried to run it as much as I can. In fact I was doing well during the middle of the 1st loop I was averaging 9 minutes per mile for a good 2 miles. Eventually I started walking more and more because every step hurt. I compared the condition I am in versus the condition I was in at Nike Women’s Marathon and decided to just treat IMAZ run as a training race to minimize injury and reduce recover time. Don’t’ get me wrong, I did my run/walk and passed a lot of walkers! About a mile left I bumped into another Ncal Ironteam and she asked me if I am Pikachu. Yes I am famous. When I got near the finish line I started running, saw my friends, passed another handful of people and dashed across the finish line.

Monday was a chill day. I picked up my special need bag and took my friends to meet theWongstar. I decided not to buy any Ironman stuff until Ironman Canada. I knew she probably don’t want to talk about triathlon but as her #1 fan in Monterey Park I felt like I needed to get her Q&A ready when she has her podium finish.

So what do I think about the race? The swim is what I expected. I felt very strong on the bike throughout the whole 112 mi where on Vineman I was kind of out of it the later half of the race. And I felt good on the run compare to my Vineman run. I definitely did not run a 9 minutes mile in Vineman for 2 miles! I will need to work on my liquid intake so I don’t pee as often. Either that or pee on my bike/pee while I run. I think personalized training I received from squareone definitely help me to become a stronger athlete. Although I finished around the same time as Vineman but I feel a lot more solid during IMAZ, it is an important improvement because it allows me to get faster in the long run.

Overall it’s a very nice race. I like the city landscape and I like how the swim course is around the lake. You can actually see building and people walking with you to see you race. The bike is pretty flat with a nice downhill (if we don’t have the headwind!!!). The run is well staff, well lighted. And I did get a lot of people cheering from Team In Training. It is going to be a nice race for the Ironman and I am looking forward to hear the experience from the Georgia Ironteam.

I can’t thanks enough to the people that come out to cheer and to volunteer. I know I can’t remember anyone so I am not going to list them all. And my home stay host for giving me a comfortable stay and picking up my bike. Congratulation to first time Ironman Stephen Soong, Jennifer Howard, Lisa Lefner, Galya Bassin, Chris Andrew, Stephanie from WB Tri Team.

Fews things to do in Kentucky

2010-08-25T08:02:00.000-07:00

1. Cheer for the Ironteam
Because I am awesome!

Just because we may hang a bike on the tree in Louisville, I need to be there just in case

2. Meet the one and only Wongstar
My friend Gigi told me about this Chinese Elite Pro named TheWongStar and I have been following her journey since. Am I a stalker I think not. But thanks to me, the whole Ironteam and my 575 facebook friends now know about the WongStar (well I have 578 friends... but I need to minus the wongstar, gigi, and papa Wongstar).

huh?

3. Give Coach Paul a hard time
He likes it

trying to plug Paul with my tail... as if he is one of those avatar creature

4. Eat Kentucky Fried Chicken
Will KFC win the Battle of Chicken 2010 with the home court advantage?

5. Stretch
With all these hours waiting, I may as well do some stretching to become a better athlete. Is there yoga classes in Kentucky?

I am Pacman - My Vineman 2010 Race Report

2010-08-07T23:05:00.000-07:00

It's 1 year after my first Ironman and I am in Santa Rosa again doing my second Ironman. This year I am the photo and mission captain of the Ironteam. Throughout the season I took most than 10,000 pictures for the team and each one of them have a story... the achievement, the struggle, the hunger, the inspiration... you name it I took a picture of it.

The days prior race day were fun. I followed the team around and took as many pictures as I could. During the inspirational lunch on Friday my campaign manager told the other chapters that they may see Pikachu running with them during the race and she ensured them that Pikachu is real and they are not hallucinating. So naturally, I got up to the mic and told people why I run as Pikachu. In case you don't know here is a recap, I am running as Pikachu as a way to honor people who are going thru cancer treatment. They get stared at constantly because they are bald... so why not have people stare me as Pikachu so I get a sense of what they are going thru.

thur team dinner

After lunch, the team went to pick up our packet and dropped off our run gear. We had dinner and the coach gave out gag gifts to people. Little did I realize, the coach actually got theWongStar to write the team an email wishing us good luck. I think theWongStar email is inspirational to the team. When is the last time an Elite Pro write an email to you? And did I mention she is Chinese. Asian Pride! *throwing peace sign*

When I did my one on one race talk with the coaches I just looked at them and they just looked at me. I told them I am good... and they said... cool. I guess this year they don't have any concern about me.

Race Day came fast. Came Sat at 4:00am, people started to show up at the lobby with 3 bags of stuff. Swim bag, Special Bike need bag, and Special Run need bag. You drop off these special need bags and they will be available at various point of the race (For bike it's at mi 56, and the run is outside of transition 2)

by 4:30am, everyone was here and we headed out in one bus. During the duration of the ride everyone was very quiet. I felt like we were a group of solider getting ready to parachute down to Normandy.

After our little 20 minutes bus ride, we arrived at transition 1. I setup my area, then walked around and took pictures. With 20 minutes to go, I told Rich to write 'I love WongStar' on my forearm to show her that I am still her #1 Fan in Monterey Park. Apparently I put too much bodyglide around my wrist and Rich couldn't get the writing on me. He finally got it on somehow.

hi WongStar

With 10 minutes to go I handed my camera to Brad. During Vineman training weekend I FINALLY realized that taking pictures really slow me down, so I decided not to carry a camera this time. I did my warm up, the gun went off, and I started my 2.4 mi swim... I have two swim speed. Slow, and very Slow. Today I decided to go with the first one - I got out of the swim 2 hr later.

Yup I am out!

As I was running up to the transition people were yelling at my name. Go Louis, Go KwanStar, Go Kwan, Go Pikachu. I don't know who yelled what but there were a lot of names floating around. I really appreciated people being there for me, but I have this bad habit of not acknowledge them and just looking forward. Maybe I am shy, I don't know. I changed to my bike stuff and headed out. Knowing my back will probably start hurting soon after I bike, I took the first 4 mi easy. I spin at high cadence to get my leg fresh. After 4 mi I did not feel any back pain! Then I started to pick up my speed and I started to pass people... lot of people. Aero helmet people... checked, people with expensive bike... checked, pro-looking cute girl in perfectly fitted tri kit... checked, people that don't like Team In Training... checked, people with ego issues... crushed... and of course teammates... (I don't really consider myself passing them, more like I just caught up and say hi). When I passed Kim on the bike I told her she owe me a cupcake (we had a bet: whoever swim faster buy cupcake). I was feeling very good and very strong. I was having fun and I was enjoying my day. As I was a few mi away from the first aid station I felt sensation on my back, I knew the muscle is started to get tight. I decided the best course of action is to stop at the aid station, get off my bike and stretch. And that's what I did. Of course I took a few minutes and everyone I passed earlier passed me. Unlike running, passing someone in cycling is pretty easy. I can be a mile ahead of somebody and it will only take them 3-4 minutes to pass me. After my short stretch I got on the bike and kept going. I passed Kim, gave her a 'ha ha', then disappeared in front of her... only to have her passed me again at the second aid station. By then I saw a lot of my teammates and I was happy. Last year I saw 2 during the bike. This year I saw like 10.

feeling awesome!

I got to mi 56 special need area with a time of 3:20 (ave 16.9 mi per hour). If I didn't stop I maybe doing 3:10... who knows... but compared to last year, I was very happy with my time... and more importantly how I felt compare to last year. Last year I wasn't a happy camper. I couldn't even bent my back when I got off my bike at special need. I secretly cried a little at mi 58 because I didn't know if I can finish the bike. This year I felt great! I was giving people the Anna Wills smile (Anna is this triathlete I know that always put on a big smile... even after a bike crash!!!).

Never forget to thanks your coaches during the race

I took longer breaks during the second loop of the bike. When I was at the last aid station Lilly caught up to me and told me two things: - She had been having Asthma attack on the bike... 3 times - Yvonne had two flats and she had a big cut on the tire So I did my own Ironman triage. Lilly was there with me and she didn't look like she was dying, so I focused on Yvonne first. Lilly told me Yvonne was ok physically, but she didn't know if the tire will hold up. Since I did't know where Yvonne was I couldn't really help. I decided to just tell Tom and Sharon when I see them at around mi 105. And with Lilly, I asked her a few questions to make sure she wasn't dying on me. I asked her if she had her phone and she said no. I asked her if she want to carry my phone just in case and she said no. She said she'll just take it easy and finish the ride. We rode together til chalk hill. She seem fine so I took off (actually, I probably looked like the one having an asthma attack when we rode up chalk hill) I hammered the last 6 mi of the bike course and got a time of 7hr and 40 min. In was hour 10 into my race. Only a marathon to go.

As I started my first lap some of my teammates are already finishing their first. One such person is honored teammate Gordie Lat. All reason he doubted himself. He wondered if he can finish the race after the mini stroke back in Jan. He wondered if being a cancer survivor will affect his performance. I saw all my teammates and everyone look great! I felt like I was running a good pace until I checked my watch... 13 1/2 min per mile? Are you f@#@ing kidding me? I felt like I was running at 11 min per mile. I kept running at a constant pace hoping to get out of this slow poke pace.

At some point Coach Paul came up to me on the bike and check on me. He is actually a sensible man. I told him I felt great and I could of gone 40 minutes faster on the bike. He said let it go. You are here and you are not hurting. Who knows what happen if you hammer the bike... maybe you'll be walking now. I said... Paul you are the best coach ever... then continue my run (actually I didn't say that... but that's what I wanted to say). Sometime in lap 1 I decided to stretch my legs. Bad idea. They started to cramp right a way. Lesson learn... no stretching during the run portion of the Ironman. Near the end of Lap 1 I saw PikaRich cheering for people.

After a while I finished lap 1. Everyone was there cheering for me. That pumped me up a little bit. The beginning on lap 2 is uneventful. I do my usual random chat with people. When people yell at my name I act surprised and ask them how do they know my name? (it was on my shirt), I also told people that forcing food down now was tougher than the actual run... most of them agree. I wasn't kidding, I had a lot of liquid in me and I just wanted to vomit. Actually I stopped running several times just to make sure I don't vomit.

Then came Jenny at around mi 11. Jenny is one of the ncal TNT teammate so I started talking to her. Jenny was on her second loop like me and she was doing her first ironman. Then I made the biggest mistake of this race. I told her I will finish around the same time as her. Minutes after I said that, she picked up her speed... and I picked up my pace just to keep up with her. It was Pac Man time for 15 miles. She was the ghost and I were the Pacman. I wanted her to be ms Pacman because labeling a girl as a ghost is just wrong. But hey she seem to be the faster one and I was really running away from her just to keep up. so ya I am Pacman.

Jenny checking on me... I think

At times I pulled away from Jenny only to have her caught me when I went to the restroom. At the later half of my lap 2 I saw this woman with LA Tri Club and I wondered if she is Amy Berkin-Chavez (aka ABC). I never met ABC in person but I known of her from our mutual friend Alison. As I was thinking if I should talk to her Amy asked me if I am Louis Kwan... Before she even finish telling me who she was I was like are you Amy Berkin Chavez LOL. Yes, Amy is famous and I am infamous! We chatted a little and she disappeared in front of me.

Jenny and I finished lap 2 together and she passed me once again at the beginning of lap 3. By then the Pacman game caught up to me. I was more tired than usual because I wasn't running at my own pace, I was running at Jenny's. At mi 22 or so I wanted to give up (not the actual race, but keeping up with Jenny). I wanted to tell Jenny to go ahead. I had a slow bike time and I knew I wasn't going to PR on the marathon. I needed to drive back to LA the next day. Why bother? My body was fine but there were ten thousands reasons why I don't want to push myself. But there were one reason to keep me in this pacman game - Tyler. Tyler almost die few weeks ago. I am serious. And I thought to myself, I am doing this race in honor of Tyler, I needed to dig deeper and make an effort. Unlike the bike where I took breaks to avoid injures, I know I can push myself on the run... and so I did. I started to pick up my pace and I started to pull away from Jenny. I looked back often to make sure I had a good distance between Jenny and I.

After I don't know how long I was finally in the final .5 mi or so. I wanted to wait for Jenny and cross the finish line with her. But at the same time I don't know if she wanted this random dude to ruin her finish picture. I wanted to give her the moment so I decided to finish first and wait for her at the finish line. I ran the last .5 mi., crossed the finish with my Coyotes running shirt, and I became a second Ironman finisher. It was the toughest marathon I ever ran (including the one where I was injured). Thanks Jenny =)

One of the first thing I did was to give my Rachel my campaign manager a hug. She offered a hug to me last year after I crossed the finish line but I was too cold to hug her. So this year I made sure I gave her a hug! I waited until Jenny came in then I gave her a hug. I then changed out my wet cloth to some dry one, put on my mountain hardwear beanie, popped open a few chemical heat patches, and put on my mountain hardwear shell. Yes I am a mountain hardwear fan.

Eric, Alex, IronKimbo, and IronteamLouis

To tell you the truth, there were so much going on at the finish line and I didn't get a chance to thanks everyone. However we were all doing one thing. We were all cheering for our teammates to come home. Lilly came back, Sandra, Tony, Ale, Nurit, Yvonne, then Andie ran across the finish line with her Canadian Flag. She was crying with tear of joy and I had tear in my eye... she's my favorite Canadian.

The support of my teammates were awesome. Sarah helped me pick up my swim and bike stuff so I don't have to walk around. Sara also helped me with my bike. I am sure if I demand a back rub I would of get one... damn it. Next year.

Andie my favorite Canadian

I got back to my hotel, took a 45 minutes shower to get my body temperature up, ordered a glass of chocolate milk and ate country fried steak at Carrows, then went to sleep.

After thoughts (Ironman)
I had a very good day. My back didn't hurt when I got off the swim. I took it safe by getting off my bike and stretch at every aid station. I always encourage others to be active and not worry about the time. Yet this time I was feeling 'ashamed' of my time shortly after my race. All the could of should of thinking got to me. I should of been at least one hour faster (not counting the swim).

I made the decision to stop and I made the right one. When your back hurt, every mile sucks!

Then I thought about what I did. I did an Ironman. Things can go wrong and will go wrong. We had teammates that did not cross the finish line this year. That's not because they didn't train enough. 0ne of them was sick in the med tent for 2 hours half way on her bike. One just had a very bad day. My team consist of very capable and strong willed athletes. As a support staff, a teammate, and a friend, I am prod of very single of them. The strogest will of all is probably Lilly. I didn't know it at the time but Lilly ended up going to the ER because her blood pressure was too low... crazy woman!

I ran my first marathon back in March 2008, in 2 1/2 years I ran more than just a few marathons, finished 3 Half Ironman and 2 Ironman. Heck I didn't even know how to swim back in Nov 2008. anyway. If I am not happy with my time, I just have to do another one. And if I don't have a good time next time, I'll do another one. It took me maybe 10 half marathons to finally finish one in under 2 hours. I just need to be patience with my Ironman.

Endurance Sport (hiking is also an endurance sport) is not in my 'check list', it's part of me. What I lack in speed I make up with endurance and solid performance. I am very solid this year compare to my first Ironman. For that I am happy.

After Thought (the last 10 months with Ironteam)
This year I took a lot of pictures for the team to help my teammates document their journeys. *I take payment in Tonkatsu or Korean BBQ Thank You very much*. And hey two SGV marathon alumni that I recruited, Strawberry lover IronKimbo and Cancer Survivor Gordie Lat , finished the race! Freaking Gordie stressed me out because he kept saying he can't do it... only to finish an hour faster than me... jerk j/k!

I also experienced a few unfortunate events last year. Renee Benson and Jessie Mastan passed away from cancer this year. Renee was 2 weeks shy of her 30th birthday. Jessie was 14. These girls never get a chance to experience a lot of things in life. I decided to live my life to the fullness. I am running Carlsbad half marathon in memory of Renee and Disneyland Half Marathons in memory of Jessie.

Little Tyler also got very sick this year. Social Worker asked Tyler's parents to see if they need help with funeral arrangement. The kid was dying. Fortunately he went over that huddle.

I had my ups and downs this year. But I learn that you have to constantly move forward. You can't blame on stuff that did not favor in your direction.

If you don't like the current situation you are in, you need to take initiative and start changing... doesn't matter if is your health, your finance, your relationship, your career. Nothing is going to change if you just stand around. You may find yourself running in circle, but eventually you'll break away and start moving forward. That's what the Ironteam taught me. Stop watching those infomercial and think that you can 'lose 20 lbs in 20 days' or 'get rich by following the secret'. I trained 10 months for an Ironman and I did not lose an oz (well it has more to do with my eating habit). But there is definitely no short cut to the top.

I would like to thanks my donors again for their donations, my friends and family for their supports, and my teammates who are always there for me.

Louis

Wildflower Race Report

2010-05-06T07:23:00.001-07:00

- getting to the campsite is an accomplishment itself: I worked tue-fri since 6am (I usually get to work at 9am-10am), I got sick, I was sitting in traffic on the 101, and more importantly, I missed Chick Fil A (I thought it was in SLO... but Chick Fil A was in Oxnard!)

- After I got out of the swim I finished my first bottle in less than 1/2 hr. That wasn't a good sign

- I hit a pothole going down hill and dropped two of my rear water bottles. I am glad I didn't crash!!!

- My cage on the frame broke in half at the second water station. What the hell? The cage was hitting my left leg... I need to stop and remove the cage.

- During WTFW I got to the top of Nasty Grade at 2:30. It was 2:30 and I was half an hour away from Nasty Grade. I did too many races and I am paying for it

- My leg almost cramp up on that hill going back to the park entrance. I pushed thru it. I told myself I either push thru it or get tipped over like a cow.

- I got to T2. By then I figured I'll just finish the course so I pick up my camera (no camera on bike because I was planning to PR) and head out. May as well make myself useful! Cramp on both leg at ~ mi 2.5 (the small hill before we enter the trail). Today isn't my day... started walking and really continue to monitor my condition.

- I took pictures of other TNT people because I think we are all part of the family. I hate it when I see people from another chapter and they look at you like you are from another planet.

- I saw my friend Godfather Sean at mi 7. He is one of the key people to get me into the world of triathlon.

- Definitely ran up that small hill leading to TNT camp site... don't want the walk of shame!

- I have two thoughts during the run.
a) I wanted to sing like Scott but the only song that I can come up with is 'Killing me Softly'. I didn't think it will go well with other runners so I didn't sing it.
b) I want clean hands... my hands were sticky... sport drinks, sunscreen, bio-relief, sweat, salt, hand oil.

- I saw my friend Pai and I told him I didn't know he was doing the race. He said he broke his pedal and rode 10 mi with one leg. I told him he was stupid. He laughed, walk for a while and I kept going.

- I saw Sara Tung running in pain! But she kept on moving! Determination to keep moving!!!

- I saw Gordie in front of me and I told him... 'And you said you don't know if you can do it? You are faster than me!'

- After I got down to Lynn hill there was a woman vomiting and crying on the side of the road. I could of finish my silly 'sub 3' LOL but I was like whatever. I'll run her in... maybe she'll join TNT next year. She walk, vomit, walk, vomit, walk, vomit... and we are finally off. Then both of my legs decided to cramp up and I fell on the ground in pain. I was thinking... it will be funny if she took off without me. Of course she didn't... anyway this woman somehow pull me up and we continue to run. I told her it's funny how things just turned around. We crossed the finish line together holding our hands up high. By the way I knew she ate half an orange......

- My heart sunk when I saw people that got cut off. I know we are all capable but they got cut off by the silly rule of triathlon. Men have an extra hr to complete the race! I asked Jen Shaw what's her first marathon time is... she said she was slow... ~5:45. I told her mine was 6:30 (LA Marathon 2008). I had knee pain and ended up walking 1/2 of it. I told myself I'll just do another one.

Bad day? Sure. Was it a meaningful day? Definitely. You don't have a good day unless you learn from the bad! Like one of my coaches told me. Learn and move forward. Don't keep thinking about your bad day, let it go.

Louis

Renee Benson's Blog

2010-02-06T16:04:00.000-08:00

I learned of Renee few weeks back when my teammate Jame gave a mission moment about Renee. Renee started fighting cancer since she was 21 and she is now 29. A rough time for a young beautiful girl.

Time after time I ask myself what am I supposed to do when I hear things like this?

Do I want to feel fortunate after hearing things like this? No.
Do I want to feel bad for Renee? No, I don't think she wants us to feel bad for her
Do I help the world by donating more money? Maybe

I am still searching for the answer. The only thing I know is I should support her in some way, so I PR the Carlsbad Half Marathon in honored of Renee.

Renee's Blog

Procrastination will kill you!!!

2010-02-04T06:39:00.000-08:00

I found myself wasting a lot of time nowadays. I will wake up at 6am in the morning, procrastinate, then go to work. When I get off work, I will do my workout, go home, procrastinate, then sleep. Days after days, all these time add up and I can't afford to procrastinate anymore.

There are just too much going on for me to procrastinate. So starting this week, I will try to post what I do everyday. I figure if people are watching over me, then I can't procrastinate (well at least not as much!). I think this is my new year resolution(See, I even procrastinate on new year resolution!!!).

Running the Boney Mountain Half Marathon just for the heck of it.

2010-01-03T21:08:00.000-08:00

I ran the XTERRA Boney Mountain Half Marathon because
- I won't register for the race (TNT training every sat) but I want to know if I can make the cut off (finish in 3 1/2 hr)
- Do a write up for Alison and XXX.
- get back to my hiking shape.

Here is the stats
Finish in 3:48:07
13.4 mi on my GPS
3hr 37 moving time
11 min and 44 sec stopping time
Total Ascent 2854 ft
Took 66 oz of drink... only 2-3 oz left!
Mapping from my garmin running watch Please note that the evaluation chart is not accurate.

I start off with 66 oz of drink. Initially I was going drop off some water at mile 6 but the gate was locked, so I figure I just have to deal with 66 oz.

This is the breakdown for me (if I were to do it next time)
0 - 0.7 mi: uneventful
0.7 - 1.73 mi: downhill, keep at comfortable pace
1.73 - 3: rolling hill. take advantage of the flat and gain speed
3-4: uphill. try to run on flat
4-4.85: downhill. I use it to gain some speed. make sure you are not putting too much stress on your legs.
4.85 - 6: downhill. less steep. you can gain a lot of speed if you want.
6 - 6.6: rollling. get speed. If you are too beat up from the previous section you wouldn't be able to run fast (well for me)
6.6 - 8.7: uphill. It's like hiking. Try to run the flat. If you are running as fast as you hike. Hike!!!
8.7 - 9.11: downhill. you can use it to gain speed. Remember that you will hike up again. save some leg.
9.11 to 10: uphill. It level a bit toward the end. run the flat.
10 - 11.55: First part is fast descent... then it level out for a bit (since I was going too fast on the downhill I can't get myself to run fast on the flat)
11.55 - 11.9: last uphill. I walk most of them
11.9 til the end. The last downhill section is uneven. Please pay attention.

All pictures

The bottom of my left foot started to bothering me around 7 so I slow down a bit. I took a 7 min break because I need to take off my pack and find stuff to eat. My right knee started to bothering me maybe at mile 8.5 but it never develop into any kind of problem. My left arm also started to cramp starting I would say mile 10.

I was kind of beat for the last 1.5 mi.

Overall I had a good day. Even though I did not make the 3 1/2 hr cut off. I think I did pretty good (in my standard). I didn't even train for this race! The course is not difficult for me because this is the kind of terrain that I hike on. Running it definitely give you another perspective... it's so much harder. The downhill put a lot of stress on your legs, but I was ok because I took enough abuse on hikes where I don't really feel pounding. I was tired from 'running' toward the end (but I can still walk/hike LOL). There are probably a lot more places I can run if I were to do this again.

The biggest tip I have is to have a better average time (hike faster on the uphill, run little section, maybe go a bit faster on the downhill). I think it was 3:00 when I got to mile 10. I started running downhill but I can't get myself to go under 10 minute pace because my legs are beat up from previous uphill/downhill (muscle fatigue).

Have fun Alison and XXX!

I learned more about Cancer... this time from my friend.

2009-12-11T23:36:00.000-08:00

I feel like I have to share all my experience at once, so this is going to be a long one. If you don't want to read everything... skip a few paragraph and start reading after the red text.

Before joining Team In Training, I really don't know much about cancer. My first 'encounter' with cancer happened 10 years ago when my grandmother had advanced stage of breast cancer. I love my grandmother. She lived modestly and care about her family. She was sick while she was in Hong Kong so I flew back a few times to see her. Doctor said she has a few more years to live after the chemo treatment. However she did not finished her treatment because it was too painful for her. She went with alternative medicine and passed away. I was at college during that time. She did not get to see me graduate from college, she did not get to spend money that I earn (cause I was at school), and she did not get to see my wife and my kid (I am still looking for 'the girl'). I know these are some of the things that she look forward to. I know there isn't anything I can do, but this is one of my biggest regret in life. Now I am reduced to offer my respect by burning paper money and material things made out of paper when I visit her at the grave.

I am devastated of her passing, but I think I had an easier time just because she is half way around the world so I don't see her in a regular basis. My family also know about her condition for a while so we know that this may happen.

Fast forward 10 years. My second encounter about cancer is from Team In Training. I joined the marathon team and I started to know people that get affected by cancer. I met cancer survivors and I started to know people that lost their love one from cancer. I still remember my coach broke down in tear while talking about his dad. Yet I try not to think too much about it. The survivors that I know were doing fine so I don't want to bring it up.

I think it's typical response from people. Since most of us don't know how to react we tend to avoid the topic all together.

Few months after joining Team In Training my friend told me her mom has Lymphoma. I care about my friend's family and I offer any help I can. I talked to the mom and offer my support. She did her treatment and she is fine. But beyond talking to them and eat with them I did not do anything else.

Everything changed in Sept 2008. My honored teammate Tyler got sick. One day the doctor said he needed bone marrow transplant, few days later the doctor said he needed chemo instead. During that week I was literally riding the roller coaster from hell. Not knowing what may happen really put me in fear. I felt useless about the situation because there wasn't anything I can do. This is the reason why I joined the Ironteam. I want to do something for the Kid. If Tyler can go thru chemo, I can learn how to swim.

So up to this point, I pretty much don't have to really think deep about cancer. I continue to train for my Ironman, fund raise for The Leukemia & Lymphoma Society, and I eat. I continue to be myself.

You can start here if you want (Sorry if I jump around... too much feeling is going on and I can't tie everything together!)!!!

Then 2 weeks ago, I got a text from my friend. She said. "I am going to start my chemo tomorrow and I am scared". The sentence is short and emotional.

I called her and she told me she listened to the doctor about the treatment but she wanted to talk to someone that actually been thru Chemo. I called up Virginia Garner (a good friend of mine, also a honored teammate) and have her talk to my friend. Virginia shared her experience and offered tips better cope with the disease.

I know cancer can happen to anyone. She is young, beautiful, and very active, why her?

So few nights ago I went out to dinner with my friend and talked for a long time. She told me she had a routine check up and the doctor found out she has an early stage of cancer.

But before she can deal with the treatment, she needed to overcome her emotion, found out more information about cancer, and think about the cost of treatment.

I know medical treatment made a lot of advancement in recent years, but cancer is still cancer. If I were to have cancer, that would of be a death sentence for me regardless of the stage. Since both of us are serious backpackers, I am glad that her hiking experience and her mindset help her control her emotion and being positive. I talked to her and we realized we both thought about our own death and how we need to move on and keep hiking if one of our close friends die from a mountaineering accident. It actually happened to her in 2006. One of her closed friend passed away while doing a winter ascent of Mt Morgan. It took her a few good months before getting out there again... but this is something we have to do. We need to move on. I wouldn't want my friend to stop hiking/running/doing triathlon if something happened to me.

ok... getting back to the cancer. My friend started to read up information about cancer and she also talked to the hospital about her treatment. She was a month away from having insurance so this thing took a big chuck out of her saving (for people that don't know, a chemo shot is $10,000 per dose)

All these things reinforce the idea that when you are seriously ill, you don't just deal with the diseases, you need to deal with everything that surround it. A lot of time you need to talk to somebody but your friend/family don't understand. It also make me realized why The Leukemia & Lymphoma Society is spending money on things like educational material and first connection program. I used to question why they spend money on 'educational' material and web broadcast? Why do they set up the First connection program so people can talk to other people with similar cancer. Now I know.

After she had her first chemo treatment her hair started to fall off. She realized that some people started to treat her different. People started to stare at her. She told me she would say hi to some people and they wouldn't even look at her or response. She became very aware of how people see her. She was getting the impression that people see her as a sick person now, not the old person they used to know. She wonders why. She is still the same person... only with no hair. Why do people act differently? Maybe these people think that she is contiguous? I don't have an answer for that. I think some of these people are trying to avoid contact because they don't know what to say or how to react? I used to be one of those people.

She is now feeling more confidence about her new appearance. People actually talk to her about their own experience (either themselves or people they know) and she think this is helping others. This is one of the reason why I am writing this blog.

Sometime people ask why I fundraise for Team In Training and why I sponsored a family from the Children Hospital. I still remember one of my friend question my motive because I don't have a strong reason for doing Team In Training. Apparently helping someone and 'I think running a marathon is kind of fun' was not enough. I'll probably say the samething if you ask me why I am doing the Ironman with Team In Training. It doesn't matter. I think you just have to go out there and do some charity work. Donate money or become a volunteer. You'll find your reason one day.

Everything is working out so far. I am glad my experience allow my friend to talk to Virginia.

The experience make me think more for others. In turn I become a better person. These experience is not something that I can understand by reading an article or a book, you need to experience first hand. Sometime the experience is not a good one, but we all have to learn from them and move on.

Louis

Ironteam 2010

2009-11-10T00:05:00.001-08:00

The season is started and I am training for another 9 months. There are a few things need to take care but I'll give you guys an update soon.

But I did get the new ironteam facebook page set up. If you have facebook and you want to see what's going on in my team, be a fan. (The page may sounds like me because I am the one updating the content LOL)

Ironteam Facebook Page

My first Walk Of Shame

2009-11-03T22:37:00.000-08:00

Back in Oct 11 2009 I ran the Long Beach Marathon. I wanted to PR this race. I was so determine to go under 5 hours I even follow the pace group. My knee bother me early on but I push on to mile 16. Then everything fell apart. My knee started to hurt and I have to slow down. I did not want to injure myself because I was flying to Hong Kong that very same night... and did I said I haven't pack! I chill the run and I finished around 5:30. I did not even run the finish. I walked across the finish line with my friend Da and this girl Andrea because they are also in pain. Andrea ran like 29 marathons and she was laughing at herself because she felt so bad. Another failure after LA Triathlon. Oh well, you can't have the best day all the time, you get up and walk again.

Nike Human RaceTraining

2009-10-04T21:26:00.000-07:00

Some of my friends are attempting their first 10k so I made something for them. You can say I am wrong or whatever. But this is better than them going out and do their own thing.

What are you doing? Finish your first 10K!

So, I am not a coach. Don’t kill me if you end up injuring yourself =P. But I did ran 5 marathons, a bunch of half, and an Ironman (swim 2.4mi, bike 112mi, and run a marathon) so I have ideas to help you to reach your first 10k.

For those of you who are doing your first 10K. I can’t stress this enough. You are training to complete your first 10K. Don’t worry about how fast or how slow you run. Our goal is to get you to the finish line and injury free. This is especially true with first timers. They worry about running too slow, over-train, run too fast, and injury themselves.

Clothes and Shoe

I don’t want you guys to spend a lot of money (unless you want to LOL). But in general you don’t want to wear cotton. You want stuff made with polyester.

The only polyester thing I suggest you to get it’s polyester socks. They help you so you are less likely to get blister (and this time is real… not beach chair LOL)

For shoe, I guess you can continue to use what you have. But if you want a pair of running shoe, you talk to me or Josephine (if you know who she is). Don’t go out to Nike outlet and buy a pair of running shoe =)

Interval Training

Most people who does marathon don’t run the whole thing. A lot of people do Interval. You’ll hear me say 1-1, 2-1, 3-1, 4-1. What does that mean? The first number is the number of minute you run and the second number is the number of minute you walk.

So when I say 2-1… that means run 2 mins, then walk for 1 min… then run for 2, walk for 1, run for 2, walk for 1…

I suggest people with no running experience to try 1-1, 1:30-1, or 2-1. You should be able to do this for your whole workout. If you do 2-1 for 30 min and you got very tired half way thru… then you should lower to 1:30-1.

If you think you need extra break, you can do 1-2. But try to keep walking for 1 min and see what happen first.

How to keep track of your Interval

Well I don’t want you to spend a lot of money on running unless you are going to keep doing it. For starter any digital watch with a stop watch will do. You just do the interval with the time. (it’s tougher if you are doing half min like 1:30). People can’t do math while they run, it’s true!

But if you want to spend the money, you can buy a digital watch with a dual interval timers (nowadays some watches have multi timers). How it works: say you do 2-1. It beeps every 2 min (tell you to stop running and start walking), then beep again after 1 min (tell you to run). It will do the same thing if you do like 1:30-1… 2:30-1:25. You don’t have to count and it has a countdown to how much you need to run/walk.

Not all watches have this funny. Sorry, your Baby-G probably don’t have this feature (but you can use your Baby G and just keep track of the interval yourself).

Timex is usually the brand of choice. Something like below will do.

http://www.runningwarehouse.com/descpage-TISLK50PK.html

I strongly suggest you to get your watch at an actual running shoe store. They know which watch you need and they will teach you how to use it. (I have a timex and I don’t really know how to set mine up… I use my Garmin watch for Interval). It may costs a bit more, but save you a lot of trouble. They sell Timex at target but you really need to look for the right model… and the staff is probably not that useful.

Local Running Shoe Store

Run With Us (Pasadena)

Snail Pace (Pasadena)

A Runner’s Circle (Los Feliz)

Nutrition

Remember to drink during your training. Eat something an hour before if you were to run in the morning.

Schedule:

I gave it some thoughts and came up with the following schedule for people who never ran before. ALL TIME/DISTANCE are supposed to be easy pace. REMEMBER, YOU ARE TRAINING FOR YOUR FIRST 10K (6.1 MI RACE) AND YOUR GOAL IS TO FINISH. You can worry about your time on your second 10K.

Here is the breakdown.

When I say 30mins, just jog 30 min easy pace (with run/walk interval). If you can’t do the run walk interval. Just walk (but try to walk fast).

When I say 3mi, just go 3 miles EASY PACE (You should be able to sustain this pace and even talk whil you jog). Again please do the run/walk interval. On 10/17 you will I have 4.5mi/1hr10min. You stop whenever one of those comes first. If you ran 4.5 mi, then stop. If you ran for 1hr 10min but you haven’t reach 4.5mi, STOP!

Sun

Mon

Tue

Wed

Thur

Fri

Sat

10/04

REST

10/05

30mins

Almansor Park at 7:30PM

10/06

REST

10/07

Arcadia Track: 6:30pm

10/08

Walk

40mins

10/09

REST

10/10

3mi (Don’t go to Rosebowl, football game)

10/11

REST

10/12

40mins

10/13

REST

10/14

35mins

10/15

Walk 40mins

10/16

REST

10/17

4.5mi/1hr10min

10/18

REST

10/19

30mins

10/20

REST

10/21

Very Easy 30min or Walk

10/22

REST

10/23

Nike Human Race Fri Night

10/24

Gun starts at 12:00am

My LA Triathlon Race Report (DQ)

2009-10-04T16:04:00.000-07:00

LA triathlon starts at Venice Beach and it ends at downtown LA. I got to downtown at 4:30am this morning and I spent 15 minutes looking for a parking spot because none of the parking lot appears to be opened. I ended up parking on one of the meter parking and bike my car to the shuttle.

I got to the transition area and setup all my stuff. I walked around and bumped into a few of my Ironteammates. We did warm up and the water is very choppy. I am concerned because I get motion sickness. Whatever, we'll see what happen.

So the Gun start and we all headed to the first buoy. I decided to walk a little bit and the wave is very strong. As I was walking I can feel the water retrieving to feed the wave... I was like oh god. The wave itself wasn't really that big of a problem. But you get these double waves where you dive under one and you will get hit by the second one. Which is also ok. But then you also get wave from different direction... well actually 2 directions. I get wave coming straight at me and I also get wave that come at a 45 degree angle... and did I say the water was very choppy.

Usually I just need to dive under a few waves to get to calmer water. This time I lost track. I am concerned because it seems like every time I swim 1 feet forward the wave will push me 2 feet back. After I don't know how long I made it to the first buoy.

I then focus to swim to the second buoy. As much as I try, I need to take a breather every few minutes because I wasn't sure where I was going. I try to swim straight but I am just getting beat up by the choppy water. Then I wanted to vomit. Since I didn't want to waste time I actually try to vomit while I swim. That did not work out because there is nothing in my stomach!!!

I didn't want to give up just yet so I continue to swim. Eventually I swim to one of the lifeguard and rest on his board. That was half way between the first and second buoy. I know it's kind of nasty but I try to vomit while resting on his board (my desperate attempt to feel better). Again nothing. I thanks him and continue to push forward.

The choppy water did not improve and I continue to swim off course. When I got to the next buoy I again took sometime to rest on this lifeguard's board. Again, I use this time to rest and vomit.

I moved on.... for a short period of time. I was thinking this is very bad. Physically I am totally capable of swimming the distance (even though I haven't been swimming). Mentally I am good. But this whole motion sickness thing sucks. The turn buoy is still a good distance away. I then have to swim close to the shore (more choppy), then I have to swim against the current.

I can continue with this thing and I am sure I'll get to the finish line eventually. But given that I wasn't really going anywhere and that I need to stop every 20-30ft to take a breather because the water is so choppy.

I raised my hand to have the lifeguard come to me so I can rest. I rest a little and told her I am calling it a day... I am maybe 30 meters from the half way point. There was a lifeguard boat around the area so I got up and tell them I want to go back to the shore. The guy radio my number to the med tent, then I jump back to the water and climb on a board attached to a jet ski.

I was kind of glad that I made the decision because even the time I spent on the jet ski seems like FOREVER!!! Eventually he told me to get back on to the water and just walk back to the shore. Geez I even have problem with that!

Fine, my first disqualification. I was ready to surrender my timing chip and take the shuttle back to downtown LA. When I got to the finish line I don't see any race official. I went to the Med tent to let them know that I am ok. I continued to the transition area. No Race Official there, so I was like screw this I am doing the bike and the run too. I jumped on my bike and start riding.

My fear was realized. I still want to vomit and I am physically tired from battling the waves. I did not go very fast on the bike. And yes, there wasn't any porta potty. I was going to try peeing on my bike but I couldn't get myself to do it. I will wait until I hit transition area in Downtown. I did my good deed by giving away one of my tube. So that's 1 tube for Vineman and 1 tube for LA Triathlon.

I got into T2, did a quick change and head out. What the heck... no porta potty. Right then I know this is my last LA Triathlon.

The run was uneventful. I took a few pictures of Carlos and Tom. When I see TNT people I will say Go Team. When I see WB people I will say Go WB. When I see KP people who are struggling I offer a high five to them and tell them to give me a big smile.

Toward the end of the race a KP girl was walking so I tag her shoulder and told her to run with me. We finished together.

Overall it's a bad day for me.
-lack of direction for parking
-lack of porta potty during BOTH THE RUN AND THE BIKE COURSE (ARE YOU FREAKING KIDDING ME)
- and of course the choppy water... but that no one has control of.

P.S. My friend was listening to the podcast and he said the official were actually consider to cancel the swim. But this doesn't give me an excuse to quit.

There you have it, my bad tri day.

Good Job for all my teammates that were able to conquer the Pacific Ocean.

Onigiri is good for you!

2009-09-25T09:23:00.000-07:00

http://missionbee.blogspot.com/2009/09/onigiri.html

Aero Helmet and a digital SLR

2009-09-21T07:16:00.000-07:00

When you wear an Aero Helmet you are telling people that you are fast. So every time I passed a dude with the Aero Helmet I laugh at him. Actually I shouldn't be shallow like that because he may have mechanical issues or he may be injured.

Recently I felt the same way about Digital SLR. I have a digital SLR but I don't know how to use it. I always set it to the Auto Mode and I just shot away. I feel like I am the guy riding with the Aero Helmet. I feel like I don't have what it take to shot with a digital SLR.

I am now a photo and mission captain for the Ironteam, maybe it's time to learn.

My new blog about losing weight

After Vineman but before the next season begin

2009-09-20T23:02:00.000-07:00

After Vineman (Aug 1) I did the following

Hills are alive 10K
AFC Half Marathon (America Finest City)
Disneyland Half Marathon
Mt Baldy Run to the top
Malibu Triathlon Classic Distance

Wow, that's a lot of events!
Well this Friday I am going to do the YMCA Climb to the Top (US Bank Building)
Then next Sunday I am going to do the LA Triathlon

I am still debating about the Long Beach Triathlon but I know I am going to do the Nike Human Race on 10/24.

Then the new season starts.

As much as I did all these races I did not train after Vineman. I know I have another 9 months of training so I want to rest as much as possible now (not training that is). I do not want to get burn out... a perfect excuses huh?

A New Project

2009-09-20T18:11:00.000-07:00

Hi guys,

I am going to be a captain in the 2010 Ironteam. I am planning to do 1 or 2 more ironman in 2010. Not sure which one yet.

However I am determine to lose some weight. Since I want to encourage others to do so, I created a new blog. Please check it out from time to time as I am going to do my best to inspire!

http://www.missionbee.blogspot.com/

Full Vineman Race Report

2009-08-09T22:10:00.000-07:00

Note: AMANDA MILLIN YOU CAN DO IT!!!

This is my account of what happened on Aug 1, 2009. I swam 2.4 miles, rode 112 miles, and finished off with a marathon (26.2 miles run). One after another for a total of 16 hours.

This is the summary
If you took the blue pill and you want to continue, here it is.

It all started at 3:00am in the morning.

3:00 am: I woke up, shower...etc

4:00 am: Left the hotel room and went to the hotel lobby. The meet up time was 4:30 am but i did not want to stay in the room. Staying in the room make me nervous.

4:45 am: head out to take the shuttle. During the ride I told my teammates that today is Tyler's birthday. I did not get much responses because most people were listening to music.

5:30 am: Arrived at Johnson's Beach, got my bike, dropped off bike special food bag, pee, and head down to transition area.

6:00 am: I setup everything at the transition. I did a few dry run from swim out to my rack just to make sure I got it in my head. I went to the restroom, talked to my teammates, then headed back to put on my wetsuit.

6:20 am: Headed out to the swim start and warm up. As soon as I got into the water my nervousness went away! My beta male imagination about negative events that may happen... gone! Perhaps my mind was getting focus. Perhaps I realized there is no turning back. After all, chicken out as an Team In Training member is never an option for me. Jokes away, I think I was ready. 10 months of solid training. Two amazing coaches, tremendous supports from family/friends/teammates/donors (not in order)... there was nothing to worry about.

By now I was second away from the start, Coach Paul told us 1000 times to stay in the front of the pack and let other swim pass you. Well, I stayed at the back. I just didn't feel like getting swim over by someone, getting kick in the face and then lose my goggle.

6:30 am: At 08/01/2009 6:30 am, I, Louis Kwan from Monterey Park, finally started my first Ironman... the final exam from a course call Team In Training Ironteam. I just want to finish, kind of like taking a pass/fail option in a class. I am going to improve my time on my second ironman. This ironman is just a test to see if I can finish an ironman without any major issues.

Full Vineman Swim 2.4 miles (3862 meters) 2 loops
time: 01:56:20.8 (~ 1/2 hr for each 1/2 the loop)
time of day: 6:30 am - ~ 8:30 am
Description: This is a two loops course in a river. No sharks, No seaweed to 'grab' your leg, no monster wave. In fact you can actually stand up in part of the course because the river is so shallow.

I started swimming and was uneventful for a while. A lot of people passed me and I did not care. I kept on swimming, 1 meter at a time. After a while I started to see people stand up walking!!! I did not give in and continue to swim. However at the turn around point, I stood up and started walking because a lot of people were walking. Then I felt like I was cheating so I dived back to the water after several steps. My speed picked up as I was now swimming with the current. After 20 minutes I saw the Red Pyramid 'Turn' around Buoy and I was happy. One lap down, one more to go I thought. BUT... when I got to that buoy, I realized that wasn't the 'turn buoy'... the real one was sitting where I started... several hundreds yard away. This totally screwed me up. Right then everything was in slow motion. The next few minutes felt like hours. (below is a diagram for reference, don't look at the cartoon yet... I'll explain in a second)

swim course. click picture to enlarge

This picture is taken on top of one of the bridge

Eventually I finished lap one and the slow motion thing went away. I continued to swim and I reached to the turn around point half an hour later. Right then I needed to make a decision. I knew I need to pee and I knew I can hold it until I finished the swim. However peeing at the transition area means I need to 'run' to the porta potty and back... thus wasting my time. Since I promised Coach Paul/Rad not to 'mess' around during transition, I decided to pee in my wetsuit so I can saved a minute or two in transition. BEFORE I GO ON I WANT TO TELL YOU THAT A LOT OF PEOPLE PEE IN THEIR WETSUIT. IN FACT MOST OF MY TEAMMATE DO... WELCOME TO THE WORLD OF TRIATHLON! Now the real question is... how? During the season I been trying to pee in my wetsuit with no success. I don't recall my mom saying stuff like 'Pee in the swimming pool, it's fun'. Actually I been trying to pee the last 1 1/2 hr and nothing came out. I tried to pee while swimming... no... not working. I tried to pee while I am just floating (like a dead fish)... no... not working. I concluded that standing up may work. So after the turn around point I stood up and started walking away from other swimmers (I do have my manner you know... I don't want to pee while people are swimming next to me).

So now I just stood there pretending to rest and pretend to be busy. Like how you would pretend to chop onion in the kitchen when in fact you are trying to steal food before dinner. Then a hand padded my shoulder, It was my teammate Marie. She said she saw me standing and she wanted to make sure I was ok. I told her I am ok and I was trying to pee. Right then she pushed me away and started swimming (now you can look at the cartoon). I thought that was very funny. I did pee a few seconds later and I was happy. I accomplished something before I even finished my 2.4 mi swim! Anyway, I let some water into my wetsuit so I don't feel like I am swimming with pee. Soon after, I saw the finishing arch and I headed to that direction. As I get closer I kicked harder to make sure blood are going back to my brain. This way I won't feel dizzy when I jump out of the water. Next thing I know, I was out of the water.

Taking off wetsuit: Each wave has a different color cap. Mine is Yellow. Elite + 34 and under

T1: Transition from Swim to Bike (07:56.5)
As I was running... well I think I was walking... ok let's try this again. As I was walking out of the water I can hear people talking to me, it was Coach Paul and a few other teammates. Paul said 'It's not that bad right?' and I knot my head. Since I told Paul I am not going to mess around I did not stop for them. I kept on running and focus the task to take off my wetsuit. I took off half of my wetsuit (upper body) and I started running to the wetsuit stripper. In theory, you lay down, get your ass up in the air and the stripper will pull the wetsuit out of your body so you don't have to spend like a minute trying to take it off yourself. I ran up to the strippers and there were a bunch of them. They were all yelling something at me and I heard nothing but noise. I felt like a solider in an amphibious landing. Since I knew what I am supposed to do I just sit down with my back on the ground and let them to do their thing. Next thing I know I was up with my wetsuit on the shoulder. I found a wetsuit stripping video from another race, check out 0:23

Thanks to the dry run I did before the race, I ran straight to my bike and started to prepare for the bike. I grabbed my cycling short and went straight to the changing tent. I got in and there was another guy changing. I notice the curtain was a bit too small for the tent but I didn't really care. I needed to get out of the transition, I don't really care if you see my butt. I took off my tri short and put on my cycling short, then I ran back to my transition area. I was happy that I was in and out just like that. I got back to my rack and did the sequence like one of those Honda Car Robot (the one that build car... not ASIMO... or Strong Machine 2).

I did the following
1. Dry myself (a quick wipe)
2. Change from TNT tri top to TNT cycling jersey (I wasted time to change because I have been biking with the same clothes for 10 months and I don't want any surprise by using my TNT tri top and short).
3. Put on Heart Race Monitor and Nip guard (didn't stick so I didn't put my nip guard on)
4. Put food on my left jersey pocket, (Id, insurance card, cash, eye drop... all in one ziplog bag) and tire repair kit in the middle pocket, and an extra tire tire on my right pocket.
5. Spray sun screen on my body. Apply sunscreen lotion on my face cheek, nose, and my neck (well I did not apply it, I got a lot of it and just wipe it across my face... ONCE!!! just to save time... that's why I look so white on my pictures =P)
6. Put on Glove, Sunglasses, and Helmet, and also turn on my bike computer.
7. Put on Sock, and Shoe.
8. Put my wetsuit and all the other stuff in a bag so that the volunteer can transport my bag back to the finishing area (I did a dry run just to make sure everything fit in my bag so I don't waste my time trying to stuff my bag... smart huh?)
9. Started running to the transition exit with my bike.

Somewhere between step 1 - 9 I heard Paul and my teammates tell me to hurry up. There were actually kind of far away but for some reason I can hear them. I want to tell you guys that as much as I have 1000 steps I was focus to get out fast. More importantly I was making good time. I knew they were trying to encourage me and tell me not to think about this thing too much... but at that moment I snapped and told them to shut up. Seriously, I told them to 'SHUT UP'. Sorry Coach Paul and whoever that were there. I am sorry!

I did 1-9 and started to head out. Since the whole transition area is on a pebble parking lot, I was actually running on carpet. And since I was kind of dragging my bike on an uneven surface my bike was hopping left and right. As I was running to the exit I almost took out a swimmer at the wetsuit stripper station... 5 seconds after I lost control and my bike fell to the ground. At this point I was like... ok... I better 'walk'. So I walked very fast and I actually caught up to the guy in front of me. Since we are all on this one lane carpet I was kind of stuck behind him. I can go to the rocky area and go around him, but I need to carry my bike because I don't want rock to get on my bike (you never know where the next sharp rock is). Right then I saw Coach Rad and I gave him that 'dude this guy is blocking me' kind of look. He told me to chill... slow down, so I just walked out of the transition area. I saw Aubrey, Matt, and Sarah on my way out and they took pictures of me. I really appreciated my teammates. They did the half ironman back in May and they drove all the way up to Napa just to cheer for us. It was awesome! After I walked up this little hill right out of the transition area I got on my bike and I was on my way.

Vineman Bike 112 miles (180 km) 2 loops
time: 07:45:49.3 (~ 3:30 for 1st loop 4:15 for the 2nd loop)
time of day: 8:30 am - ~ 4:15 pm

Bike Course (Click here to view full size map)
My Garmin Connect Player... if you want to see a little dot moving thru the course (click to see my actual pace for the bike)

The first few miles were all mental. Since I got off the swim late there wasn't any biker around me. I wanted to bike as fast as I can but I told myself to resist. My time will come, I need to pace myself. I was cold and I regret not riding with a bike shell. My back was a bit tight and I did not pay much attention to it. While I was on River Road car will pass by and yell Go Team! That's always nice. At around mile 5 I started to catch up the slower bikers. By then my back started to hurt and it made me ride slow. It did not help at all when there are rollers in this part of the course. I bike up, down, up, down, up, down. They were by no mean big hill but it drained the life out of me. I wanted to stop and stretch but decide to push forward. I told myself to ride out of it. I calculated that if I were to go at this speed, I will not make the cut off... I need to at least keep moving.

It took forever but I managed to get to the first aid station at around mile 20. I throw away one of my bottle and grab a bottle of water from the volunteer. It was a little scary because I was riding and grabbing the bottle at the same time... something I did only twice (in case you are wondering, people do this to save time!). I drunk some of it and poured some of it on my jersey to keep my temperature low. Then I caught a break. I rode out of the back pain!!! Yay! I am now going at around 18-20mph instead of the 9mph that I was doing. I continued to ride and passed more people. At around mile 29 I caught up to Marie.

At mile 43 I arrived Chalk Hill, the biggest hill in the course. Since my coach have been giving the team tough love, I got up the hill with no problem. I rode further, then saw Jen, Tom, and Kelly cheering at the sideline. By that time I was making very good progress. I was actually passing people on an uphill when I saw them.

At around mile 51 I saw someone in trouble and I stopped to gave him my CO2. He was very happy that I stopped because he ran out of CO2. I had extras in my bike need bag (waiting for me at mile 56) so I was happy to help out someone.

I started biking again and I was riding pretty close to the 2 girls in front of me. Right then I heard motorcycle behind me. Concerned about race official I slow down to get out of the girls' draft zone. Next thing I know the official were writing down the girl's race number in a little notebook!

After a few miles I decided to stop and to pee. I stopped at an aid station and lay my bike down (because road bike don't have kick stand). Then I realized my back are in a lot pain... to the point where I cannot bend my back!!! Great, what am I going to do? Keep moving forward I must. I went to porta potty, got back on the bike, and started riding. I stopped at the half way point to resupply myself. I needed to put the bag on top on my aerobar because I cannot bend my back. Balancing my supply and bike... with my back hurting like hell... is definitely a balancing act. I swapped out what I needed and took off.

I was going so slow I was discouraged. Marie passed me and asked me if I am ok. I told her I am ok and told her to go ahead. But I wasn't. I was going ultra slow but I continue to make progress... 1 meter at a time. You see that big blue square on the map... that's where I was hurting the most. Freaking rollers did not help either.

Eventually I told myself to screw this not stopping thing and stopped. I stretched my back and got a little better.

By now you guys are probably bored with this going forward stuff, but that's what I did... moving forward.

At mile 73 I got back to the aid station and a ton of teammates were there to cheer for me. Matt went up to me and cheer for me as Pikachu. Coach Paul/Rad were there. Sarah and Aubrey was there. I stopped and the girls hold the bike for me. I said I wanted something to drink and I think Coach Rad went to the aid station and got me some water. I told Paul/Rad about my problem and they said to just stretch it out and go smooth. I took sometime to stretch my back and it was helping. They kept on telling me that I was doing a good job but I did not feel like I was doing well because I was going so slow. I think Captain Awesome and Caroline were also there to cheer. I am sure there were more people over there but those are the one that I remembered. Sorry if I forgot to mention your name! All your support was well received.

After a few minutes I left that aid station and continue my ride. Again, I started feeling better and I started to go faster. Then my chain came off. While I was fixing my chain Irene passed me and I was happy to see a familiar face. When I got to the next station I stopped for a minute and I stretched.

By now I started to talk to the cyclist around me because we were kind of at the same pace. Actually I was faster than them. But because I stopped at water station we ended up going at the same pace. There were a few people that I like to mention.

Girl A: I think she was 26 (from looking at the age on her leg). She was struggling. I tried to talk to her but she did not respond =(

Woman with Lavaman jersey: I actually talked to her for a bit. She was a TNT alumni.

The older Cyclist: We were about the same pace. He usually passed me on the up hill and I would passed him on downhill and flat. We joked and encouraged each other. We rode near each other for maybe a good 15-20 miles before I needed to stop and pee.

After 7 hr and 45 minutes, I finally finished the bike. I was happy just to get off my bike!

Overtaking the cyclist in front of me: actually I just stand up in front of the camera to look cool =P

T2: Transition from Bike to Run (05:54.9)
After I dismounted I ran to my rack and rack bike. I was looking for a change tent but I don't see one so ran with my biking short. I don't remember the exact sequence but I did the following.
- Remove Helmet
- Remove Grove
- Remove Cycling Shoe, Cycling Sock
- Took off my cycling shirt and put on my TNT SGV Marathon Purple Shirt with the phase '4 Tyler' on the back
- Try to put on nip guard again but it won't stick!
- Put on Running Sock
- Put on Running Shoe
- Put on Running Belt (the Belt where it has the number attached)
- Spray Sun Screen. Put on sun screen lotion on my face... again... just one wipe! (Now that I look at the picture I look like a Geisha!)
- Took the Garmin Watch off the bike and put it on my wrist
- Put on my Mountain Hardwear Cap (Like I said before, I want a part of hiking on me)
- Put on my running belt (with half a bottle of liquid)

then I took off... well... before I really took off, I went to the porta potty to pee. Then I ate like 1 oreo at the aid station at the transition exit, then took off.

Vineman Run 26.2 miles 3 out and back loops
time: 06:07:55.5
time of day: 4:28 pm - ~ 10:30 pm

Run Course (click for full size picture)

My Garmin Connect Player (Click to see my actual pace)

As soon as I ran out to the street I see a crowd of people cheering. I saw my LA teammates and the Northern California Ironteam. I continue to run and saw a lot of Ncal Ironteam people cheering for you at around mile 1. I liked how the guy ask for my name when my name is on my shirt. I ran a little and saw Eurie. I asked her if she is ok and she complained about something that I can't help. I asked her do you need this, this, or this instead (stuff I do have). She said she was fine and gave me one of those 'If you don't disappear RIGHT NOW I will never eat Korean Fried Chicken with you' kind of look. Since fried chicken was on the line I ran away from her as fast as I can. I saw Sharon and we ran together for a little bit. I then saw David and we ran a little bit. I saw other teammates as they were finishing their first loop already. Anyway, since this is a 3 loops out and back course (meaning you go from point a to point b... then back the way you came), I got to see everyone in my team. Everyone was looking good!

I stopped to pee, eat, talked to cow, and then I reached the turn around point. Stopped at every aid station to eat something, pour some water on me, pee, and then I finished lap 1.

I moo at them during the run and they look at me funny. photo by: The Zen In You

orange mountain hardwear cap: To show my passion for the mountain. To show my hiking friends that they can also run marathons and do triathlons if they want to.
Team In Training Purple Marathon Jersey with the phase '4 Tyler' on the back: My root for doing endurance sport. The reason why I sign up for an Ironman.

On lap 2 I chatted with a few more people and had even more fun at the aid station. Unlike a marathon aid station, an ironman aid station has water, gatorade, and cola. They also have energy block, power bar, oreo, tortilla chip, and fig newton. So I usually mix and match my intake. Too bad they don't have hamburger =(

I wasn't tired but my pace was very slow. I average about 2 hr for a little over 8 miles. I did not give it much thought since I know I will make the cutoff. I was actually in la la land because nothing was hurting so I was just running and walking. However, some of my teammates were in pain but they keep pushing forward. They inspired me!

Now that I think about it, I think I was slower because my body was trying to save reserve. Being a hiker I can never go all out. As many hikers agree, reaching to the top of the mountain is only half way, you have to have enough energy to come back down... safely! I rather go slow and not hit the wall.

During the second part of the second loop, this shirtless man came up to me and started talking to me. It was the older guy on the bike!!! We talked a bit and he disappeared. He walks fast, very fast!

As I am finishing off my 2nd loops some of my teammates were already finishing up their last lap. I saw Pikachu and a few other teammates. I saw Captain Awesome and Caroline. Coach Rad was cheering for me. I was just doing my thing. I had a cola at this station and then gatorade/oreo at the next. Life is good.

By the time I finished my 2nd laps the crowd got thinner and it started to get dark. I put on my Petzl e+LITE so I can see the road. Then it got dark.... very dark. Which did not bother me at all because I am used to hiking in the dark. Also I am not scared running in the dark. I usually scare myself when I am on the mountain because the cave people may come out and eat you (Damn you Ronnie for making me watch 'the descent'). But I am in the city so I am good... at least that's what I think =P

Getting Dark!!! Photo by The Zen In You

By now there were even less people running so the volunteer at the aid station were very... I meant... very attentive! When they see me, they would yell 'What would you like'... and I would yell 'Cola and Water'. Then the volunteer would have it ready for me when I got there.

Soon I am at the turn around point on lap 3. The guy who's was manning the turn around point is actually a Leukemia Survivor. I stopped, he said Thank You for doing it (he knew I am part of TNT from my shirt), I shook his hand and told him 'Thank you, you guys gave me the courage to do this', then I ran away.

As I was running back I want to make sure all the rest of my teammates were there doing their last lap but it was too dark to know who's who. One person I did saw is Ncal blogger Friend/Teammate Jennifer Jay. There were probably 5-6 people running with her!!! Talking about support!

As I was getting closer to one of last aid station I wanted to thanks the volunteer in a different way. I had been thanking volunteer and officers (they direct traffic) all the day and I want to do something different, so I came up with a plan... When I stopped at that aid station the volunteer asked me what do I need. I pretended to think and I said. 'I needed a high5 from everyone of you'. The volunteer bust out laughing. Good Job Louis.

Next thing I know I was 1 mile away from completing an iron distance event. I saw Coach Rad and he wanted to give me a high5. Since my arm was kind of tight I told him I didn't want to give him a high5 (sorry Rad). Pikachu also came and ran with me (apparently Matt finished his shift and now we have Efren the Pikachu). I started running faster and faster, then I was in the Windsor High School running the last 100 yard of the race. I wanted to go as fast as I can but I stopped because there was a person in front of me and he just crossed the finished line. I waited until the volunteer was able to hold up the ribbon thing, then I dash for the finish.

I crossed the finish line after 16 hours 3 minutes and 57 seconds. I just finished an ironman. But that wasn't the thing that make me happy the most. What made me extremely happy is that I wasn't that tired at all. In fact I still have several hours of energy in me! 4 hours back I knew Ironman is durable and I know I can do another ironman. Crossing the finish line just confirmed that fact. You can argue that the reason why I wasn't that tired is because I didn't go as fast as I can. Well my goal is just to finish and I do not care about my time. I will go faster next time.

I am already thinking about the next Ironman LOL (lot of laugh)

What happened right after Vineman
After I crossed the finish line, I received a medal, removed my timing chip, picked up a finisher shirt, got a cup of water, and then I was surrounded by my teammates and my coaches. My awesome Campaign Manager Rachel pinned my ironman finisher pin to the medal. I told her I needed to go check out and she said I'll take care of it. Sarah went to pick up my stuff from the swim... Javier (Carlo's friend who I met at the LA Marathon) video tape me and he actually waited for me when he was freezing his butt off. In fact everyone was freezing their butt off... including me. So my first order is to get warm. Since I have no 'concept' of getting warm inside the medical tent, I went to the only place where I can get warm... my transition bag. I went to the transition area to put on my mountain hardwear beanie and my mountain hardwear shell. I also put on my shell pant and opened a package of handwarmer for it to get warm. I then pack up everything and pushed my bike out of the transition area. I was going to push my car to the truck but Sarah (or was it Aubrey) came to the rescue by pushing my bike to the truck.

After a short while, everyone came in. Yup, everyone in my team finished. That's very important to me. Later I found out that Doctor Harned had 5 flats, fell in the dark during her run, and still managed to finish the race with blood dripping off her knees. Good Job Doctor.

My VIP teammate award go to Eurie. Eurie is freaking awesome. Before Ironteam, she never race before, not even a 5k. She went to the info meeting wanting to sign up for a half marathon but ended up signing up for the Half Ironman, then she switched to the Full. She inspired me.

After we took a group photo, we all headed back to the hotel and slept.

A few teammates weren't around when we gather for the picture =(

What I learned from the Ironman experience?
- You don't need a six pack to do an Ironman
- You can join the Ironteam even if you don't know how to swim, bike, and run
- You don't need any racing experience to join the Ironteam
- You can eat whatever you want during your ironman training. You just won't lose weight *_* (I thought you can eat whatever and lose weight =P)
- You can achieve anything you want if you put your mind into it
- People pee in their wetsuit and people pee while they ride... yes girls too...
- Mt Shasta is still the toughest thing I ever done. Actually this is not a fair comparison because I did not train 10 months for Mt Shasta. The Cold, The Wind, The Lack of Air up at 14,000 ft, The 17 hours day... ya it was tough for me.

The most important thing I learned from this Ironman training is.:
- battling cancer is much harder than doing an Iron Distance Event
Don't get me wrong, Ironman is not easy and all my teammates deserves a big high5. Below is a few comparison that I came up with

Time
Ironman training: 10 months of training and a 16 hours day
Cancer treatment: treatment can last for years.

Money
Ironman training: wetsuit, bike, shoe, helmet, nutrition... maybe several thousands
Cancer treatment: $10,000 for a dose of chemo. Think you have insurance? Think again. A lot of insurance policy has a life time cap. I know a cancer survivor (she is in her late 30's with 2 kids) who is going to run out of insurance coverage because she is reaching the life time cap (1 million dollars)

Pain
Ironman: During the last 10 months I vomited a few times, experience nasty back pains on my back (I compare the pain as doing a bone marrow transplants... even though I never done one before) and I broke down maybe just once or twice because it's too hot or I did not drink enough water.
Cancer Fighter: Lost of hair, lost of strength (people stare at a man when his wife carry all the grocery), vomit during chemo, radiation, staying at the hopsital

Recognition
Ironman: Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life!

- commander Collins, USN (1978)

Cancer Fighter: Nothing. Do you think people brag about how many chemo they completed? One is too many for me!!!

Mind Set
Ironman: When you are tried and you can't go on, you tell yourself to keep moving. If you really want to give up, you can. Seriously, I do it because it's fun.
Cancer Fighter: They cannot give up. Because losing the battle is not an option. They need to constantly move forward.

There you have it. Why I have so much respect for people who are battling cancers. Why I think health is more important than most things in life. My first half ironman and ironman are my tributes to people who are battling cancers. They taught me to continue move forward and not focus on bad things that already happened. They are my heroes.

Tyler Cordova, the toughest kid I know! He is currnetly in City of Hope doing radiation and chemo.

Messages for my friends
- Get out there and do something that you always want to accomplish. No need to lose 5 lbs first, no need to wait for a better time. No need to get an expensive bike. No need to join a gym membership first. The best time to do something is now.

- If you want something, you need to work for it. There is no magic lose weight program. You cannot eat whatever you want and get lapband a week after. If you want to lose weight, you need to exercise and eat healthy. I am sick of watching all these lose weight and self help commercials.

- Thank you for your support, thank you for reading this.

The Next Step
I am going to be the mission/photo captain for the 2010 Ironteam. I am planning to do the Wildflower Half Ironman and Full Vineman again. This time, however, I am doing it for myself. Part of me want to do Ironman Japan in 2010, but I want to have more experience first before going international.

Now that I finished this race report, I can go clean my room!!!!!!!!!!!!!!!!!!!!!!!!!!

Extras
Javier actually video taped me
Video 1
Video 2
My Official Race Photos (I did not carry a camera during the race)

My roommate Edmund made a video. Check it out. You'll get a sense of what went on that day (You need to use firefox to open... I think)
Edmund Vineman Video

This youtube video kind of sum up how I felt before my race. Also my shout out to the troops.
- Everyone was nervous leading up to the event
- Coach Paul/Rad gave us last minute instruction before we took off.
- Coach Paul/Rad told us to be happy
- Bad things may happen, but we are trained to deal with it

Days leading to the Vineman Full Ironman Race

2009-08-06T23:49:00.000-07:00

Mon (7/27)
Working hard at work. Lot of stuff to do! I then headed out to Team Send Off Dinner. I went to REI to get batteries for my headlamp and cadence but they sold out. Dinner was a blast. Mentor Linda did an awesome job with that Ironman Jeopardy Game. And yes, my Pikachu anime expo picture were there as one of the question... I think the question is something like... where was Louis. Answer: 'What is Anime Expo'. ding ding!

Tue (7/28)
Started packing for Vineman. I had Katsu Don for Dinner... my pre-race ritual!

Wed (7/29)
I woke up at 6am to finish my packing. I took off around 10:30 am. I bought sushi, tonkatsu, and spam musubi for lunch but I only ate a little bit. After a long long time, I got to Sonoma a little after 7 pm. My roommate Edmund arrived with his family and we went to dinner together. His kids stayed over for the lunch and I did my part by giving them endless Japanese snacks.

Thur (7/30)
I started off with a Buffet since Edmund got me a ton of free buffet tickets (yay for being a diamond Hilton member!) I was doing anything I can to take my mind off the race, so I got myself some egg, cream cheese, smoked salmon, a bagel, and make myself a Lox Bagel sandwish LOL.

bike check at 11 am. Next thing I know I headed out to the swim start to swim a bit. 20 minutes to be exact. We got back to the hotel and the team went out for dinner. Flavor... the same place where I had dinner the night before.

I went all out by eating a salad, this raw beef appetizer thing, and a seafood pasta. I think I paid like 50 bucks.

After I got back to the hotel I went to the supermarket to get some stuff. I then started preparing my bottles for Sat. I knew Friday will come and go so I wanted to make sure I get all my stuff ready!!!

See... I did 3 things today and it took the whole freaking day! Crazy!

Fri (07/31)
Today we have this Team In Training Branch at 11:30am. We ate, listened to last minute tips from our coaches and other coaches from different chapters. I think one of the woman said the Team In Training team will cover something like 7000 miles tomorrow... and I am one of the 140.6 mi... that's pretty cool.

Again, next thing I know we were at the expo getting our timing chip and package. We then setup the run transition and head back. I took the 10 minutes that I have and got myself 2 Vineman Cycling Jerseys and a visor hee hee.

We then went back to the hotel and check in our bike. After I checked my bike Coach Rad/Coach Paul waved me over and want to talk to me one on one about tomorrow. So we got into this empty conference room and I felt like I was walking into a confession box... ready to confess my sin. The three of us sit down and Coach Paul said... let's hear it. I was going to tell him I once forgot to pay my share at work happy hour but I soon realized he was talking about my plan... so I was like. Tomorrow I am going to swim, bike, and run. I am going to do what I have been doing all along and I am going to follow my nutrition plan. I told them I am not going to fuck around in Transition (people were concern about my transition time because I took super long in the half ironman). I told them I will overcome any issue tomorrow and I will finish.

I am actually very confidence but I feel like I need to tell them I am super confidence. I feel like I have to sell my confidence to them. I felt like I was pitching a solar power flashlight! They told me they are not worry about me as long as I don't fuck around. I felt a sense of relieve. Coach Paul also commented about it was fun having me in the team. Among many things, I think it has something to do with taking pictures for the team, being a nerd, do weird stuff, eat unhealthy stuff, have good endurance, being very supportive to my teammates, and of course... show up as Pikachu in a bar!

We had a pasta dinner party after bike check. We got together in a room one last time and listen to our coach and focus for tomorrow. Everyone was very serious! But Coach remind us to have fun tomorrow.

I continue to prepare for Sat. I talked to Edmund for a bit and we turned off the light at 10:30pm

F#@#!The last few days went by fast!!!

Sat (08/01)
I save the game day for another post

Louis is now an ironman

2009-08-03T21:44:00.000-07:00

Well I did it.

More to follow

Negative Thoughts

2009-07-28T05:29:00.000-07:00

I am a positive person but I can be very negative at times. I always worry about things (this is why I am also good at QA). Anyway, friends have been giving me great suppose but I always shot them down with negative thoughts.

I know I can do this thing. Things may go wrong but I am prepared for them. Just get out there on Sat, do this thing and have fun.

Louis

Nightmare

2009-07-28T05:26:00.001-07:00

I just woke up from one of my ironman nightmares. This time I forgot to bring my helmet and some other stuff when I got out of the water. Coach Paul end up giving me his helmet. It was bad haha.

I would like to post more but I need to time to prepare for this sat. I'll post whenever I can.

Louis

We are not good enough

2009-07-17T07:32:00.000-07:00

Our society is structured so that are you always not happy about something. You always want to have more. I need to work harder to have a better job. I need to earn more money. I need a bigger house. I need a big TV. I need a yearly vacation. I need to earn more degree. I need to get straight A's. I need my kids to experience as many hobbies as possible. I need to eat good food. My basketball team need to score more points. I need to run faster. I need to bike faster. I need to swim faster. I need to lose more weight. I need to dress to impress (ok, this I really need to work on)... the list go on and on.

Well since day 1 of the training season, I want to become a better swimmer. I took lessons and I swam extra. I am still slow after 9 months. When I swim in 24hr fitness some grandma will swim faster than me. In fact I believe I am the slowest in the team for Vineman. I hate swimming for a passion! It's not because I am slow, I just hate swimming! I recently came up with the quote. "You don't have to drag me to hell, you just have to drag me to swim"

My coaches and teammates have been very supportive about this whole Louis hate swimming thing. They keep me going and tell me I am doing a good job. But I mostly ignore these encouragements just because I need to swim so much faster! When you came out of the water half dead and someone say...Louis you did a good job today... it's hard to make yourself believe that you are in fact doing a good job.

So you know, the same routine yesterday. I didn't want to swim but I drag my ass there. The workout was actually going well. I constantly check the time to see how much longer I need to swim (in milisecond of course) before the workout is over.

Then on one of the lap my coach want over and want to talk to me. I was like oh no something is coming up... I feel like a kid who broke his mom's china and have to explain why they were broken. (I paint Coach Paul as this Evil Thing when I am in my swimming mode)

So the coach came to me, tab my head and say. 'Good Job Louis. One more swim(next thur) and you are good for Vineman. Look at how far you have come'.

I continue to swim and think about what he said. He is right. I did freaking come a long way. From not knowing how to swim to swimming 2.4 miles. I did in fact come a long way. Instead of looking back at how much better I got with swimming, I constantly look at how much I want to improve. Looking back few months ago, I cannot swim 25 yards. But slowly and surely, I completed 25 yards, then 50, then 100, 200, 500, 1km, 1.5km. I then swam in the ocean with my wetsuit and I almost die! but then I swam 3/4 mile at Desert Triathlon and I actually swam faster than a few teammates (because I did not panic)... 2km... then 1.2 mi swim at Wildflower Triathlon. 2.5km... 3km. Damn I really came a long way.

Coaches always said to cherish what you accomplished. It was 8 months to late but I am cherishing my swim 'accomplishment' now. Having said that I know I still need to stay focus and finish my event on Aug 1. Sometime we just need to take a step back and look at what we accomplished... instead of looking at how much more we have to improve. It will make you a happier person.

06/28/09: 17 mi run under the heat

2009-07-13T23:07:00.000-07:00

I like to sleep in on Sunday, so I decided to sleep in and run the 17 mile by myself. I got up, ate breakfast, and head out for the run. I didn't really care about starting late because I need to run under the heat, so naturally the hotter the better.

Map Profile

I started at the Rosebowl and ran down to South Pasadena. I dump water on my body everytime I see a water fountain, this went on for a while and I went back to my car to resupply. That was mile 8 something. 9 more miles to go. It was hot and I almost went out of water on the south side. I know I am in for a treat.

So I went up to JPL. 2 miles later I ran out of water. Usually a bottle of water can last 4-5-6 miles. This time... 2 miles. I actually need to take a detour to Oak Grove Park to get water (if you look at the reply that was at mile 10.5... where I made a left).

My spirit was down because I ran out of water without 2 miles. How am I going to finish the run? I can go back to the Rosebowl where I know I have more water or I can push on to my turn around point. I decided to continue because I know I will probably quit if I get back to my car... Bad choice. I ran out of water before I hit the turn around point. I know I am safe because I can get to the turn around point safely but I was at a new low. I was walking, tired, and wonder if I need to hit Oak Grove Park again because I don't have enough water to go back from to the Rosebowl with one bottle of water.

Finally, I got to the turn around point at the Arroyo. I filled my water bottle and I was done mentally. Then... I realized I have one thing that can save my life and they are call Ziploc bags.

I usually carry small Ziploc for sport mix and I put them in a gallon Ziploc. So I used them to call water. I drink as much as I can, then I filled up my bottle, 1 small Ziploc and 1 gallon bag. I put the small Ziploc inside my shirt so I don't have to hold it. And that also acts as a radiator for me to get rid of my overheated body. And for the big one, I filled it up 2/3 of the wall, get all the air out, and folded the opening several times so that it's harder to break. You can see a picture below.

After this ziploc trick, I came back to life. It still took me a while but I finish the run without any further issues! Go Team!

First 100 mi Bike Ride

2009-07-02T00:30:00.000-07:00

On Sat 6/27, I did my first 100 mile bike ride.

I treated this as my race day ride so I ride as fast as I can without going super fast (because remember... I have a marathon after the ride when I my ironman in Aug). I finished the ride in around 6:30 and I feel great!!!

This is my route.
http://connect.garmin.com/activity/7745394

6-Year Old Tyler is on the news: A reminder of why I joined the Ironteam

2009-06-23T05:13:00.001-07:00

Tyler was diagnosed with non-Hodgkin Lymphoma in 2007 at the age of 4. Tyler's mom Holly just sent me a news article about Tyler. Please take a moment to read it before reading my comments below.

http://www.the-signal.com/news/article/14666/

WOW... so many thoughts are running in my mind right now. I am going to do my best to pick the article apart to tell you what I am thinking.

First of all, Tyler is 6.... Not 5, Not 7... '6'! I always get this confused because I would read an 'outdated' article about Tyler and it will say... Tyler is 4... 5... 25...etc. I am one of those people that keep asking people's kids age (eg. Hey Steph, how old are your kids again?... when I asked her few weeks back). OK... In 2009, Tyler is 6. I better write this down somewhere... got it!

The second thing that's kind of crazy to me is how much I know about Tyler (which I am not really proud of... because in a perfect world where there is no cancer... I wouldn't even know Tyler... I'll be sad not knowing this crazy kid but I rather have it like this... Cordova... huh... you mean Godiva??).

As I was reading this article... 'Upon further examination, it was revealed that Cordova had a large tumor in his chest cavity, which needed immediate treatment...' I was like of course... because according to Dorian, Tyler's aunt, Tyler was in a football game when this happened... he couldn't breath and his face turned blue!!! They rushed him to the hospital where doctors found a tumor in his chest cavity. This version is much more dramatic *_*

Then two paragraphs down... the reporter said 'But in September 2008, Cordova relapsed...' I was like I REMEMBERED THIS!!! In fact it was around 9/11. One day I got an email from Dorian telling me to pray for Tyler... A simple doctor visit (dizzy) turned into a CAT scan. First symptoms of inner ear infection, then possibly brain or spinal cord tumor, then the CAT scan reveal swelling in Tyler's brain... a indicative of viral spinal meningitis or a brain tumor. Next thing I know Tyler may need a bone marrow transplant, then the next day doctors decided that his cancer has relapsed... and this is the SHORT VERSION! I, along with the Cordova family and others that care so much about Tyler were in the roller roaster from Hells during those few weeks. I never felt so useless in my life because there is nothing I can do to help Tyler directly. However it is then that I decided to join the Ironteam. If the Gordova family can go thru all these chemo stuff, I can tri-drowning (as I didn't know how to swim).

There are a few things here and there but I don't want to bored you with detail.

One thing in this article that touches me the most is how Tyler's response to his cancer treatment. "I don't focus on the treatment, I focus on what I like to do and that makes me feel better." Can you believe this come from a 6 years old?

People just like to complain and not focus on finding a solution nowadays... With all these economy/family issues... and of course... my complains about swimming(in case youd on't know, I HATE IT!!!!!!!!!!!!!!!!!)... I think we all can benefit from Tyler's mindset. For me, I need to not focus on the actual swimming... I just need to picture myself coming out of the 3km swim and eat a hamburger with onions, fries, and a milkshake. "Celebrate What We Accomplished Each Day"... this is what Coach Paul, the Ironteam Coach, told us.

If you like to help finding a cure for cancer, you can make a tax deductible donation to the cause. Every Single Dollars Counts!

http://pages.teamintraining.org/los/VineFIrn09/lkwan

Louis

Broken Louis

2009-06-21T17:03:00.000-07:00

I had a bad swim today.

I am supposed to swim 3km today. The first 500km was fine. Then a woman came in and started swimming in the next lane. She does't look super fit but she is faster than me with her one arm swim. Whatever, I said to myself. I am a slow swimmer and I admit it. I keep doing my own thing and she got out of the pool a bit later. Then two guys join in and they were super fast... but only for a while. Next thing I know I am close to 2km. Right then I started to feel sick. I took breaks but it didn't get better. For the secondly day in a row, I want to vomit again. Not because I am tired or try too hard... but I just want to vomit. Not wanting to have people watching me vomit in the pool while wearing my Team In Training Swim Cap, I called it a day and got out of the pool.

I definitely feel stupid. I swam 2km already and there is only 1 more to go. Why can I finish =(

I took a shower and prepare to leave. Right then a guy ask me when I did the Wildflower Triathlon (because I was wearing the Wildflower shirt) I chart with that guy for a bit and that lift my spirit.

Never give up, I will keep swiming.

My vomit tastes like energy drink

2009-06-21T11:05:00.000-07:00

Since Vineman Ironman is going to be very very hot, the coach decided to start our training at a later time so that we can more heat. However... it was raining... so much for training under the heat. I should of train with a sweater.

Did the 4 hours bike and on to my two hours run. My plan is to do 3-1 intervals. I run 3 minutes, then walk 1 minute. I can go faster but I figure this will be the pace for my ironman's marathon... so I may as well get used to it.

After 20 minutes into the run, I stopped because I wanted to vomit. I took a 8 seconds breather and move on. This is go on several times... and finally... 3 minutes before the 2hr is up, I started to cough... it seems like there is something in my lung... and because I coughed like crazy, I vomited... the stuff that I have been drinking.... no pizza, no hamburger... just some energy drink =P

I thought I was done with Calculus

2009-06-16T23:34:00.000-07:00

I love my coaches and teammates, but I always need to complain about swimming.

So, the swim set was kind of crazy for the last two weeks. Not only do I have to swim but I also need to keep track of all these set. I may as well be doing calculus while swimming.

Two weeks ago, I did circuits of 5-100 yd. It goes like this: Hard, Easy, Hard, Hard, Easy... then repeat. That means I have to swim 100 yd hard, rest, then 100 yd easy, rest, then 100 hard, rest, 100 hard, rest, 100 easy, rest... repeat. And remember the pool is only 25 yd long... so for 100 yd, I need to swim 2 laps (4 sides).

You guessed it, I lost track after a while!

Hard, Easy, Hard, Hard, Easy... I may as well press Up Up Down Down Left Right Left Right B A!

Somehow I survived and I thought it was done... then one week after... I did the following.

Set 1
25 yd 5 seconds rest
50 yd 10 seconds rest
75 yd 15 seconds rest
100 yd 20 seconds rest

Set 2
125 yd 5 seconds rest
150 yd 10 seconds rest
175 yd 15 seconds rest
200 yd 20 seconds rest

Set 3
225 yd 5 seconds rest
250 yd 10 seconds rest
275 yd 15 seconds rest
300 yd 20 seconds rest

Set 4
175 yd 5 seconds rest
150 yd 10 seconds rest
125 yd 15 seconds rest
100 yd 20 seconds rest

Set 5...

The coach did tape the set at the end of the lane... the problem is... since I am doing odd numbers on some sets, I ended up resting at the opposite end of the pool not knowing what to do next. I find a solution to read the list before I end up on the other side of the pool.

I was doing good at first, then I screw up and lost track in the middle. The swim was actually ok, but the counting is very very tiring. I am actually looking forward to the 3km swim this sunday... because I only need to count to 66 laps =)

Last few weeks

2009-06-11T22:25:00.000-07:00

I am just going to talk about the weekends

5/16 (Sat): 91 mi bike + 15 min run
5/17(Sun): 2:30:00 run

5/23(Sat): 2:00:00 bike + 1:00:00 run
5/24(Sun): 16 mi

5/30(sat): 85 mi bike
5/31(sun): 10 mi run

6/6 (sat): 6 hr bike/run circuit
6/7 (sun): 18 mi

6/13 (sat): ~100 mi bike ride. Bike from Anaheim to Solana Beach (near San Diego)
6/14 (sun): 20 mi run

bike bike bike, run run run... you'll get use to it. The only thing that I still hate is swimming. I always tell myself Cancer Kids have it worst... but still... I hate swimming.

The 6/6 training was interesting. We bike a 13 mi loop, then run for 1.17 mi, then we get back to the bike again. So we bike, run, bike, run, bike, run, bike, run, bike, then run.... We did the course 5 freaking times. And did I tell you you have to do it consistently. The coach actually keep track of our time and tell us to speed up if we are going slower than our fastest lap. It can really break you because you get bored. I stayed focus and I finished strong (and slow of course). Having the mindset of doing a few more definitely help. I am too slow for most teammates and I am a bit faster than others... so I was alone most of the time.

I am looking forward to the San Diego Ride. I am sure I'll have something to say when I come back.

My first tri nightmare

2009-06-04T07:15:00.001-07:00

So I was doing this shorter distance tri few weeks before Vineman Full Ironman and most of my teammates were there as well. For some reason I can't carry my bike and my transition bag into the transition area at the same time so I leave my bike with a race volunteer and go find a spot to rack my bike. I walked around for a while and I found this rack with the correct height (all racks have different height... some are too short... some are like 5'10 high). I left my transition bag under the rack and head back to my bike.

As I was walking to my bike a patrol car was running over it. I ran as fast as I can but it was too late. The cop ran over my bike and took off. My first reaction was... nooooooooooooooooooo. Then I was like... great... this is like fighting for a traffic ticket... his words against my words... there is no way I can get $ for my bike.

I looked at my bike and it didn't look good. the front wheel was bend and the tire wasn't really attached to the wheel. There are also some weird stuff coming out from my wheel. As with the bike frame, the connection between the top tube and the head tube were no longer... connected.

Frame Diagram
http://en.wikipedia.org/wiki/File:Bicycle_Frame_Diagram-en.svg

I rode the bike for a short distance and I can still ride it, but I definitely need a new wheel because the wheel was hitting the front brake.

I managed to rack my bike. I talked to my teammate carlos and he assure me everything it's going to be cool. I then called Coach Paul and ask him what I should do.Paul told me this is why we are training with the ironteam... we always need to be prepare of what's going to happen. We are all going to experience problems, but how we deal with our problems determine if we can finish the race. I asked him if I should just do the swim and skip the bike/run. Then Paul ask me... what if this happen in Vineman? Are you just going to swim and not bike/run? I was like... no way. He hang up so I can figure out what I should do on my own.

I decided to go for it. I decided to swim, ride my broken bike, then run.

With only minutes to spare before the swim start, I reach over to my transition bag to prepare... only to find out my transition bag and bike DISAPPEARED. GONE... just like that. Why would someone steal a broken bike??? So now I really panic... how am I going to swim + bike + run when I don't have my bike and swim stuff...

Then... thanks god I woke up.

An Annoyed Goldfish That Hate Swimming

2009-05-21T01:20:00.000-07:00

Well you know I hate swimming. I can swim now... not fast... but I can swim... and I can swim for a long time. But I still don't like swimming. So what's in store today? 2.5km timed swim. So how long is 2.5km? Think of the gym pool in 24 hr fitness. The pool is 25 yrd long and I need to swim 110 of those. Since I don't want to count to 110, so I count laps... 55.

As always, I come up with a million excuses not to swim. It's too late, I am hungry, how am I going to count 55 laps, what if there are a lot of people in the pool, what if the earthquake crack the pool, what if the swine flu is in the pool... just excuses after excuses.

Then I pull out the cancer card. I told myself... dude you are not going to swim and not chemo... Just go! So I shut up and keep driving.

I got to the 24 hr fitness, changed, and walked out to the pool. Wow no lane opened (there are 2 lanes in the 24 hr fitness)... people were just doing their own thing and they are not lap swimming... so what am I going to do? Then a woman was nice enough to split a lane with me. She told me she can just share the lane with her husband. Great... the swim is on!

I started my watch and start my swim. A few laps later two kids were playing in the pool. Luckily they dodge me when I swim by. No problem there. Then there is a girl with fins swimming in the next lane. I push hard and I was able to swim faster than her. That was a good feeling. Then this girl jump into the pool and start swimming in my lane. By then the woman and the husband left the pool... so there is me, this girl, and the two kids on my lanes. Since the two kids are in the way, the girl and I needed to do some lane sharing when we pass the kids. Next thing I know I ran into her... and guess what... I continue to swim... what an ass... I know I know... next time I actually stop and say sorry.

I did plan to stop for a second to say sorry if she is at the end of the lane... but that never happened and she left the pool. Great, now I am offically the green cap asshole in the pool. By now I swam 1km and I feel pretty good. As I was auto swimming (sorry Cheesewheel I copy your term) Then I started to feel bad about the goldfish. Check this... I am freaking bored... 55 laps in a pool... but think about the goldfish... they are in a fish tank... 24/7 doing laps. I told myself not to get goldfish or any kind of pet. Yes, I have random thoughts when I swim. Sorry, I don't think about programming.

La La La... I continue to swim... then this one teen jumped into the pool and start swimming. We need to navigate around the two kids and we actually did ok.

At lap 40 something this dude came in and start swimming. All these time I just sort of split a lane and just swim on the left side. So I continue to do my thing and this guy were in my split. I was able to dodge him and continue to swim. Then I realized he is doing lap swim. Fine, I am all up for lap swim, but I think he should of give me a head up. Then the next thing I know this white cap girl also jump in and join the fun. So now we have 3 people doing lap swim in one lane. By then the kids actually moved over to the other lane. I am guessing because the lap swimming looks a bit hardcore and it actually scare them away.

Not wanting to have them pass me I actually swim faster... which is a good thing. At one point I cramp so the girl need to slow down so I limp my way to the side. With only a few more laps to go, I suck it up and finish all 55 laps. 1 hr 13 min 43 seconds. This is consistent with my speed... my slow speed. Well at least I did it. 2.5km... a new record in my book.

Wildflower After Thought

2009-05-15T00:00:00.000-07:00

Tyler is doing great!

Well I have a lot to say right after I finished... but you know how things go... time pass by you get lazy... so... I'll just say a few things.

I am not too crazy about finishing because I know I can do it. However I think I got my coaches worry because I was very slow (due to lower back pain on the bike and laziness on the run.. and yes... the long transitions)... which I feel very bad about. Coach Paul and Rad... I am sorry.

One of the thing that I didn't get to see this year is to see all my teammates finish. Alex, Bobby, and Jake are injured so they couldn't do the race. Two of my teammates didn't make the bike cutoff. This is my shoot out for you guys. We'll do it next year again!

I do think that this ironteam training give me a lot of new perspective. By spending a lot of time training and getting out of my comfort zone, I get a taste of how cancer patient family go about their daily life... Busy, Emotionally/Physically drained, face uncertainty, pain...etc.

I am just glad that I finished. I fulfill my promise to Tyler, to finish the Wildflower Half Ironman in honor of him. However, break is over... I have to continue my training for the Vineman Full Ironman distance in Aug 1. I know I can finish for Wildflower... Vineman... not so much.

Wildflower Triathlon Long Course Race Report April 30 - May 3

2009-05-04T06:21:00.000-07:00

Yay... I completed the Wildflower Half Ironman this last sat.

Total time: 8:57:05
Swim: 58:12 Pace: 48:30 min/mi
T1: 14:03
Bike: 04:22:01 12.82 mi/hr
T2: 10:49
Run: 3:11:57 14:39 min/mi

Am I excited? No... because I need to unpack and clean all these stuff... give it a few days to sink in. Here is a recap.

Tue lunch
I had my Katsu Don few days before my big race.

Thur
I took Thur-Fri off so I can get up there early. I picked up my teammate Edmund in the morning and we drove 4 hours to Lake San Antonio (near San Luis Obispo). We setup camp near to our teammates tents and started to prepare for Sat.

Fri
I woke up in the middle of the night hear rain drop. I dragged my backpack it under the vestibule and continue sleeping. I woke up several hours later and the ground is dry. The team gathered at 12pm and all of us went down to the expo area. We picked up our stuff and headed down to the transition area. When we were at the transition area Coach Paul and Rad gave help us visualize how we should do tomorrow.

For this race I actually rack my bike at the assigned space. Coach Paul told me that I have to be facing my number and that the wheel that is lower to the ground has to be on the same side as the number... this will prove useful tomorrow. After a Q&A section we went down to the swim area for scout the swim course.

We gathered around the first buoy and Paul talked about our strategy for tomorrow. Since I don't know how to tread water I flap around my arm like a chicken to stay afloat (well the wetsuit help you float but I still need to move around to keep my whole head above the water). It's funny how I can swim 1.2 mile but I can't tread water.

When we got out of the water it was raining. Good thing is it won't be as hot... but the bad thing is the road will become very slippery. Die under the heat or die crashing your bike... pick one!

After the swim the team headed to the expo area. Since I was hungry I had 1 tri-tip sandwich, 1 hot dog, and then 2 scoops of Gelato (cookie N cream & Birthday Cake). Gosh Gelato only costs 6 bucks! Afterward we headed back to the camp and chill. While most people are chilling I went to prepare for tomorrow. I want done with it while the rain stopped and there are still light out... I double checking my gear, packing my transition bag, and prepare my drinks (5 bottles with 2 kinds of mix in each bottle)... my teammates may think I am anti-social... but I just want to prepare during day time... just like I always do in a backpacking trip... we cook, filter water, go dig a cat hole...etc. Since it may rain tomorrow I bought extra stuff to keep myself warm. I also waterproof most of my stuff and bought a change of clothes just in case. At a result, my bag is stuffed.

At 6 pm, we went to the pasta party and had a candle light ceremony. We then had a team meeting to talk about any last minute stuffs. Coach Paul stresses: Don't fight the course because it will bite you. Just follow the course and you'll be finish before you know it.

I double check my stuff one more time, put the timing chip on my left ankle as if I am under a house arrest, set my alarm at 4:15 am, then went to sleep.

Sat:
I woke up super early so I don't have to wait in line for restroom. I changed, had breakfast, and I was ready by 6:30 am.

The team gathered and we rode down (literally... down a long steep hill) to the transition area (This itself is an accomplishment)! I looked at the sky and it seems like it can rain anytime, I setup my stuff and had time to spare. I walked around to wish my teammates good wish. There were definitely a lot of hi-5 and hand-shaking at the transition area. Soon after our mentors showed up with their cameras and start taking pictures of us in action. It was very very very sweet of them.

The race starts at 8:00 am but my wave doesn't start til 8:30 am so I just hang out with my teammates. Each wave has a different color swim cap so people can keep track of which wave you are from... plus it's kind of cool to look at.

I watched the elite women start and I saw the first two elite male coming out from the water. Damn they are fast.

More hi-5 and pictures... the next thing you know it was 8:25 and the wave before me started their swim. As soon as that wave started I jumped into the water and start my warm up. By this time I needed to pee. Usually people pee in their wetsuits in the water. I tried hard and I can't get myself to do it. You spent years learning not to pee with clothes on... how do you expect myself to do it. So I got out of the water... disappointed... and wait for my wave to start.

Swim - 1.2 miles: 58:12 Pace: 48:30 min/mi
5...4...3...2...1... off I go. I jumped into the water and start swimming. Within seconds someone hit my head and luckily... my goggles didn't come off!!! I swam passed the first sphere buoy (sphere means go straight), and soon after I made a right at the triangular buoy (the turn buoy). By this time the crowd thin out and I am just doing my own thing. I passed another buoy then faster swimmers started passing me left and right. I continue to swim and kick very hard to discourage any swimmer to swim over me. I swam and swam... and the next thing I know I am way off course. The shortest way to finish this sucker is to swim STRAIGHT from one buoy to the next... and turn at those triangular buoys. I am slow and I swim away from the course... what a combination!!! So I would swim a while, realized that I am off course, then I will swim back to the course... this went on for a few times. Realizing that I did not sight often. I started to sight more... and better. Finally... finally... I started swimming in a 'sort of' straight line.

Half an hour into the swim I swam pass the U turn buoys and started to swim back. Soon after I saw a yellow cap swimmer and I thought it was my teammate (he started his swim 10 minutes before me... I think)... Anyway, I got close and realized it wasn't my teammate... so I move on.

Then... my right calf started to cramp... not a lot... but just a little. What am I going to do? This is exactly what Coach Paul and Rad warn us. He told us something will always come up during the race. How you would handle it determine if you can finish. Well I stop swimming because I know things will get worst if I don't fix this issue. I stopped and collect myself. My first concern is to drown. I know I have my wetsuit and everything but I am sure I will sink if I panic. I massage a little... that didn't work. I then look for life-guards in case I need to swim to their surf board to rest. I decided that the best action is to continue swimming and just shake the hell out of my right cramp. I swam for a little bit and the cramp went away. I continue to monitor my right calf and focus to stay loose.

Then I got out and I started running to the transition area... yay

serious look... (or the kind of out of it look??)

Swim Comment:
- need to swim faster next time
- stretch my arm more
- sight more often
- learn how to pee in a wetsuit

Transition 1: 14:03
Remember I told y0u I need to pee before the swim? I still do. So I started running toward the restroom... with my wetsuit half on. As I was running I saw my teammate Bobby standing outside of the transition area cheering for us. Bobby was injured and I was touched by him driving all the way for LA to Wildflower just to cheer for us. I talked to him for a bit and continue to the restroom.

While I was waiting in line I took off my wetsuit. I ended up not having to wait in line because the spectators let me cut in front of the line. You know how sometime people let you go first if you have one item that you need to buy from the supermarket. It's kind of like that but this is to the extreme. Good job Louis!

I went back to the transition, changed clothes, put more sunscreen, helmet...etc... double check that I have everything... then I head out. I know I am taking a long time but it's a 56 mi bike ride. I want to make sure I don't forget anything. As I was getting out I went to Bobby again to give him a hi 5.

T1 comments
- fine tune how I lay my stuff

Bike - 56 miles: 04:22:01 12.82 mi/hr
I ran pass the little blue mat and a few feet after the mount line, I mount my bike and started biking. I saw mentors cheering on the sideline and I was happy to see them. At mile 2 I started to climb a big hill called beach hill. I keep my own pace to make sure I don't kill myself early on. Few miles later we exited the park and started to ride on the public road (which cars on the opposite side of traffic)

Everything seems to be going fine right? Not exactly... By this time (which is super early in the race), I started to have sharp pain on my lower right back. At the same time my whole right arm was very very tight.

The right arm was ok... it bother me but not a big deal. But the back... oh my god. I felt like someone stick a needle on my back. This is something I never experience before. I decided that I am still good to race. The pain is there but it's not alarming... when I say alarming I mean this is not something where I need to stop the race and go see a doctor right a way. So I continue with this two issues during the ride.

Although I have this pain going on during the race, I need to be extremely focus, especially on the down hill. As much as you think a tarmac road is silly smooth... it is not. There are potholes and uneven groove that you have to watch out for (luckly 'most' potholes was spray printed so it make it easier for you to see). If your wheel get caught and you don't pay attention, you will loose your balance and crash. This is so true in high speed. To give you something in comparison, this is the speed that I can handle.

speed 0-25 miles... no problem
speed 25-30 miles... this is where I have to be very very careful
speed 30-35 miles... this is when I feel like I was coming back down to earth from the space shuttle... the bike shakes and you really need to be focus or you will definitely crash.
speed 35-40 miles... my life flashes in front of my eye (just kidding)... but it's very serious stuff!

What's the big deal... I can always brake! Well yes and no... to throw a curve ball in here, I also ride in aero position. Aero position allows you to go faster but you don't have access to your brake levers. If you want to brake you need to go back to the regular position. Also, since your elbows are closer together you can't steer as well. You can under steer or over steer thus resulting in a crash... at 20-30 something miles an hour!!!

aero position from another tri event

So you need to analyze the road to see if is make sense to use aero position downhill. When I go down hill, I look at my speed. If I know I will go 'too fast'... I will get back to the regular position so I have my brakes. Having riding the course at the training weekend definitely help plan my downhill

ok... so much about the speed thing, let's go back to the ride. So I would passed some people and many would pass me. The back pain never go away. I took breaks at the water stop but those breaks didn't really help. I thought about my friends who are battling for cancer. I thought about my grandmother who didn't go thru her chemo because she said it was too painful. I never donated bone marrow but I feel like a rider who just came off from donating one. Mainly I thought about Tyler. I told myself I am doing this for him and I want to finish. I told myself the pain is only temporary... several hours maybe... but this kid (and many others) have to go thru this kind of stuff every day. I push on (without being over the limit).

While all these are happening I also want to vomit. I guess that's like an extra credit.

As much as I like to go fast... this back pain thing took a beating on me. I am definitely going much slower than I am capable of. I left it this way because I still have 13.1 mile run to go and I want to make sure I can finish. I rather slow down on the bike and finish stronger on the run.

A few teammates passed me and I told them I am ok. At around mile 41 I got to the bottom of nasty grade. The only thing I can say is this is one nasty grade. I struggled a lot when I rode it last time. What is this going to be this time. Again, I stuck with what works. I go at my own pace and I got to the top. Then I saw the most amazing thing ever. I saw a woman dressed up as an Energizer Bunny beating the drum! I told her you made my day.

sample as 2:18 (by the way, this video contains the hills that I rode on... and some downhill footage too)

Well I am not out of the blue yet. I still have several hills to climb and I still need to over come my fear of thigh cramps. Last time I did this course I cramped 3 times near the end. It was so painful that I can't even get off my bike and I definitely don't want it to happen today. I continue to ride, stay loose, and not to push myself over the limit. I passed the place where I had the first cramp.... not problem... second location.... no problem. I was happy... I feel good (except my right arm and my back). At this time I am already back into the park... only 2-3 more miles before I finish... then at area where I had my third cramp last time... I cramped up again!!! *_*

I was able to stop and get off my bike. I didn't want to sit down because I think it will make it worst. I rub around both of my legs and wonder why the hell I am cramping again. Last time I stretch and sit around for the cramp to go away. This time... I started walking my bike to walk off the cramp. I don't want to waste my time standing around. I need to finish the bike ride and continue with my run! After maybe 2-3 minutes I got back on my bike and started riding again.

A mile after I saw Coach Paul and Rad. I told them about my problem and they told me to stretch, eat, and pour water on top of my head at the transition.

Bike comments
- not to cramp again!

Transition 2: 10:49
I got off my bike and I was so happy. The back pain just go away. I sit down, changed, ate something, stretch a little, and head out.

P.S. It did took me a while to find my Endurolytes from my tribag because I lost my bag of endurolytes during the bike.

T2 comment:
- faster next time

Run - 13.1 miles: 3:11:57 14:39 min/mi
I started running and I felt great. If anything I am just happy that the back pain went away! Then I feel hot. As soon as I got to the first aid station I told the girl to hose me down. Physically, I am sore but ok. Mentally, my mind tell me the stop. I think the bike took a beating on me. I don't want to cramp during the run. I just want to finish my first ironman because I know I can improve my time in another race. I decided to go slow on the first half and then pick it up on the second half. I continue to struggle and managed to pass a few people. By mile 4 Sharon caught up to me and we walk up the hill together. She pressed on while I lag.

After a while I entered the camping area. Then I saw Sharon walking with Catherine. I caught up to them and say hi. Then suddenly someone yelled hey Louis! I turned around and it's Godfather Sean (Godfather Sean used to be involved with TNT and he is now a proud member of the WB Tri Team. He is also the brainchild of the New Year Rose Parade Run). I gave him a hug and we took a picture. He gave me an ice cold towel and I used that to cool my head. I told him I think I have a race to finish and I started running again.

Soon after Sharon and I are near the Team In Training Camping Area. I told her I don't want to do the Walk of Shame so we started running. We then actually run for a while but I need to slow down because my legs start to hurt. Again, I am focus on finishing the race than finishing with a good time.

By this time I ran out of all food (well I didn't pack enough) so I am just eating whatever the aid station has. I continue to do my own thing then I bump into this guy and he started doing the rocky song with his Harmonica. I was like wow. I should of totally stop and get a video out of it but I continue to push on.

By now I am at this section call the pit... you basically go down to the bottom and then run back up. As I was making my way down I saw Becca, Mark, Chris, Matt, Coach Rad, and Sharon. Then I saw Aubrey and Eurie on my way up. I ran most of it down and I slow down again near the bottom because of my leg.

As I was making my way up I asked Coach Rad if I have enough time to finish the race. He told me I have enough time to finish... so I stop running and walk =P.

So now I passed the mile 12 mark and this Vineman Girl (but first time doing wildflower) came up to me and told me I should run the last mile with her... so I running. She is like the female version of Coach Paul telling me to pick it up. We started running together and I started to pull away..

As we are getting to this uphill section I started to power walk so that she can catch up to me but she keep falling behind. I decided to wait for her near the end to finish with her. If she didn't push me I wouldn't start running. I figure I owe her that much.

As I was going up the hill Godfather Sean pop out of the middle of nowhere and tell me this is the last hill I need to climb, then it's all downhill after that. Hey he wasn't lying!

So now the finishing stretch... all downhill. As I make my way down I can see that Vineman girl behinid me. I looked at her and she told me not to stop and continue running. Ok, I guess I'll just give her a high-five when we finish.

Few minutes later, I entered the finishing area. This is the time when I usually sprint to finish. Since I never push myself too hard I always have a lot of energy left for a strong finish. I thought about it for a second... then I was like nah. My legs are pretty tired... I don't want to start sprinting and collapse. That will look very very stupid... so I just jog it in.

As I was crossing the finish line I saw a bunch of people at the end. I was like who are all these people blocking the exit... then I realized they are all my teammates. After I got my finisher towel and medal, all my teammates rush to me like a mad mob and start giving me hugs. I felt like one of the member from The Beatles exiting the airport gate. Funny thing is they are more excited than me =)

While all these craziness was going on I heard the announcer said something like Louis Kwan from Monterey Park... yay (in wildflower triathlon they announce every finisher's name). I think that was kind of cool. I told my teammates Aubrey and Eurie are behind me for probably 10-20 minutes and I told the team what Aubrey and Eurie were wearing so that they can spot them as the duo come in. I walked around to give hugs to my teammates and to thanks all the support staffs for doing such a great job.

So now I am a half ironman finisher...

Wait... there is more..... but I need to go to work again... hahahahhaa

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

2009-04-26T14:54:00.000-07:00

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

2009-04-23T00:47:00.000-07:00

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

Please support me by making a small donation

Long Weekend

2009-04-19T23:29:00.000-07:00

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

2009-04-17T22:59:00.001-07:00

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?

2009-04-16T22:55:00.000-07:00

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

2009-04-10T20:27:00.000-07:00

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

March 27-29, 2009: Wildflower Training Weekend

2009-03-29T21:09:00.000-07:00

Writing postcards or blog... I'll take blog first.

Japan was awesome! I met up with my friends, ate great food, and ran a marathon... what else can I ask for? well more time!!! So you may ask... why come back so quickly? One word... training! I got back on the 24th (tue), took 2 days rest, then headed out to Lake Antonio for the Wildflower Training Weekend near San Luis Obispo.

Friday... getting up there.
Got there around 12 or so. Set up my tent and chill for the rest of the day. I made pasta for dinner. I bought 'individually' packaged spam for this weekend and my teammates went crazy with it... not because they want to eat it, but because they wonder how the heck will actually eat that stuff. Well, that's why you guys all have 6 packs and I don't.

Sat... swim, then bike 56mi
Got up at around 4am to avoid the restroom line. At 7 something we headed down the lake to swim for 40 minutes. I however, turned around early because the guy told me I should head back early. Well I did swim nonstop... it's just that I wasn't really going anywhere... oh well.

After the swim we headed out for the bike. First two miles it's fine. Then we have to go up to this monster. My legs were burning but I suck it up and got to the top. I really don't know how... I think my brain blocked that part of the memory because it was too painful. I had that Louis you should of !#@#$@#$ lose weight a lot time ago moment.

After that monster #1 we have some rolling hills... nothing too crazy... I don't know why but my average was kind of slow. Moving on, I am over it.

So few hours later I arrived to the big boy called nasty grade... I was talking to this one guy and he gave me some pointers... oh my god... my leg were burning!!! I wanted to stop but no one did... so I keep going at it. Finally... I got to the top. The coach told us there are few more hills but we should be ok. I stopped for several minutes on top of nasty grade to chill at the aid station. After a while I got back to my bike and start going up hill again.

The hill was steep but it seems easier because I just did nasty grade. Yes... it's weird... after you bike a hard hill other hills become easier.

la la la la la... that's what I was thinking in my leg. THEN... my leg started to cramp... both of them. I go oh crap... I quickly unclip my shoe so I am standing on one leg, I then unclip my other one. IT was cramping so bad I can't get off my bike... so I held on to my bike for a good few minutes. Holly crap! Finally I got the strength to get off my bike and I just sat on the side of the road. Since I don't have a lot of experience on thigh cramp so I just keep rubbing my thighs.

Here I am... in the middle of the road... bike on the side,sitting up with looking kind of lost. I definitely looked like one of those guy that crashed... just like a race car driver sitting on the grass after the crash... that's how I looked like.

So a few teammates passed by and they asked me if I am ok. I told them I had cramp and they kept going. Someone gave me 2 tablets that are supposed to be good for cramping. I know it will take a while to work. So do I give up? I only had 9 more miles to go and I finished nasty grade. I think I can call it a day. While my mind was going thru what I should do, Mentor Kelley showed up.

I told her what happened and she said she will stay with me for a while. I told her I am going to try. And if I am really in pain I will have the SAG car pick me up. I took a few minutes to walk around. Finally the cramp went away... at least temperoary. I got back to my bike and I continue. I go easy on the uphill just so I don't cramp again.

Several miles later, both of my legs cramped up again. This time however, Kelley helped me get off my bike. I walked around in pain... then try to stretch. Do I give up? No. I am so closed, I want to finish it. But more important, I decided to go on because I am only having cramps. On the other hand, My little friend Tyler are going thru Chemo. I told myself this is nothing compare to Chemo, so I got on to my bike and bike again.

So several miles later, I cramped again. Same old story... I got off my bike and try to walk. My thighs hurt like hell. Having passing teammates cheer for me and having mentor Kelley follow me definitely help with the metal aspect of the bike. After a good few minutes, I got on my bike and go again.

I finished.

Why did I cramp? Not enough Salt? Running Tokyo Marathon only 6 days prior? Sitting on the plane for hours? I have no clue. What I do know is, I now have doubt on the ride. On race day, I won't be comfortable until I finish the ride.

Great, now I have both the swim and the bike to worry about!

Sun... Run 13.1 mi, pack, and head home
Sunday was fine. I got up early and did the run. I ran very slow because I want to recover from Tokyo Marathon. I finished near 3 hours. The run is actually pretty easy to me. We'll see on raceday.

Tokyo March 22 (Sun): Tokyo Marathon - Race Report Part 2: Cheering-Performance

2009-03-26T00:59:00.000-07:00

This is the link to my full gallery, click a picture to see my caption.

Tokyo March 22 (Sun): Tokyo Marathon - Race Report

2009-03-25T12:14:00.000-07:00

The good thing about running a few marathons and many half-marathons is that you pretty much has everything down. Since it is going to rain I did an adjustment by putting on a under shirt and I put on my orange mountain hardwear rain cap instead of the regular one that I use.

As far as breakfast concern, I am one of those people that need to eat a big breakfast... since I didn't see any subway and I didn't like the look of those sandwiches in the convenience store, I voted for a large beef bowl at 5:30 AM in the morning. I told the server to take a picture for me and he was like... wow... you ate this before the marathon... hee hee. Hey... whatever works!

I got back to the hotel and gathered my stuff. Then I walked to the train station (10 minutes), took the train from Shibuya to Shinjuku, then walked another good 10 minutes to the starting line. The morning wasn't that cold but I know it's going to rain later in the day and that the wind is strong (actually gusted at time) so I decided to keep my arm warmer. I did some stretch and warmup before I go into the starting area.

Unlike most of the marathons and half marathons that I run where nonrunners can get to the starting area, this marathon has a good several blocks blocked for runners only. You have to show your BIBs to get in. I got in and go to the restroom. Skip the following paragraph if you don't want to read the potty porta report.

So apparently their potty portas are different than ours. I see 3 types during the race.
Type 1: Japanese Style - you actually don't seat on it... you know what I am talking about if you ever been to an Asia country
Type 2: Western Style - these are the one we use in the United States
Type 3: Man Only Urinal - The dimension is the same as what we use in United States...but this one has a Urinal in it and there is no door... so people can actually see your back when you pee... it's a good design where you don't have to wait as long... oh well let's just stop there.

I checked in my stuff soon after so I can warm up. I ran a bit and I felt great. I thought about breaking my PR but I just need to see what happen.

I walked around and took pictures of people with costumes. There is a park next to my corral so I went in there and play at the kids playground =P. As I was messing around I know this is going to be a tough race... not because of the course but because of the gusted wind. After standing around forever we actually started to move.

As I was making my way to the actually starting line I saw a guy with this guy and I talked to him for a second. I think Tyler would of love this picture. One thing I notice is that Japanese don't really use their cameras on the run... they use their phones instead... I guess that's why they have all these high tech phone... less to carry.

10M, 5M... off I go... there were a lot of people... I mean a lot of people cheering on the side line... all the side line was fence off so you feel like you are in this crazy marathon championship so something where they need to fence off people so you can run as fast as you can. When I did my test run several days back I know my GPS is off. I wasn't moving but it said I am doing like 30 minutes mile or something. So when I see that I am doing 7 minutes mile today I didn't freak out.

While I was waiting to start I needed to go pee... badly... so the first time I do after the start? to look for toliet. There are signs to tell you where the potty porta are. Also you can go to any 7-11 or toliet inside the Tokyo Metro train stations. I passed by two potty porta points because there are way too many people. I finally stopped like 1.5 miles in only to wait for 20 minutes just to pee. When I finally started running again there were hardly anyone left running. I started to run faster to catch up. It goes from a few people to a pocket of people... after a while I finally catch up with the main group. I think my time for the 5K is like 50 minutes or something. It was... the slowest time ever!

I seen people with costume... I seen people with costume at the sideline. There were a lot of performances and a lot of cheering going go... people were yelling 'Keep it up' in Japanese... and also 'Fight do' 'or 'Fight Doll'... well it's just Fight... but Japanese like to add 'do' after an English word? So the whole time people were yelling 'fight do, fight do, fight do'... and keep it up keep it up... it was amazing.

Beside checking out performances and people watching (with costume....etc), I spend a lot of time looking at restaurants. Since I am running in the cities there are restaurants everywhere... drooling!

I wanted this costume but I didn't have a chance to go look for it... it was a disappointment =(

With all these things going on, running by yourself prove to be an lonely experience. Don't get me wrong, I always run by myself... but usually I would chat with people next to me when I get bored. Also as much as I am having a lot of fun running in the city, it kind of also mess you up too. You see... when you run in the middle of nowhere (beach, trees...etc) you don't really have a sense of distance. You run and run... and you look at the time or the distance marker to see where you are. But with a city marathon, you passed by so many buildings it make you think that you gone a lot further than you ran. The fact that my watch is off and that the sign are in KM didn't help either. And yes... it started raining and there are gusted wind... I am ok with the wind because I got used to it when I hike... but the rain bother me. I would get hot in a minute and cold in another minute... should I take off my underarmor shirt??? No, I decided to keep it on, I rather be too hot than too cold. Plus if is rain harder I am sure I need that shirt.

While a millions thoughts going thru my head I saw two people 'walking' in front of me. Since I can read the Chinese in the Japanese language, I know the women in the pink vest is blind (or issue with seeing) and the guy said something like 'partner runner'. I ran pass them and say 'keep it up' in Japanese... you been hearing that for like 8km... I figure I know how to say it by now. I think it's a good idea because then people won't accidentally run into them... but in the 'Great' USA... who knows... people may say... this is discrimination... sigh...

I continue to run and I think I am on mile 10 or something. I looked at the other side of the run (where I ran several km back) and I saw this bus with some 'race judge' cars swapping the road. I was like ooohhh noooo I better run fast.

I can go a lot faster but I didn't want to. Why try to break my Nike Women's Marathon PR when I already took a 20 minutes restroom break. I continue to speed up just to make sure I don't get pick up by the bus.

By now I saw 2 team in training people. They are both from another state. They didn't wear the purple shirt but they called me out when I run pass them. The next several miles prove to be tough in a way that it's a out and back course... so you see the faster people on your right side. I am now at like 22km but when you look at the other side it was like 32km or something... deep inside you know it's only 10km... which is 6 miles... 1 bit over an hour... but for those of you who run... you know you can't do math when you are running... so the 22km - 32km seems like 10 miles to me.

Right before I get to Asakusa (where we pass the Kaminarimon), something amazing happened. I saw a group of runners in festival clothes dancing going to the Kaminarimon. There maybe a group of 20. I passed them before the 10km and I took a picture of them. Since I stop to go to restroom breaks and take pictures I found myself passing them again near Kaminarimon... I was like... wow... here is a clip of their performance below (please use firefox)... I am guessing they do that dance when they are near a temple???

Runners in Festival Clothes Dancing in front of the Kaminarimon.

Kaminarimon

fail attempt to take a picture in front of Kaminarimon =P

See... the whole course is fenced off... but there are various exit. I wanted to actually leave the course so I can take better videos of the performance... I didn't do it because I didn't want to get 'disqualify'... you know =P

So I am running and running and I still have a chance to finish faster than my PR (5:19). However I decided to slow down... what's the point of beating my time by like 1 minute? I want to enjoy this race, watch performances and do other stuff. The performance get excited when you take the time to stop and watch them.... so yes... I slow down and chill.

So now I am at maybe mile 23 and they are passing out egg custard cream bread and red bean one... omg... they are sooo good. Also I want to point out that the volunteers have different color jackets so you know what they are giving you. For example... the blue one is water, the orange one is sport drink...etc.

aid station

I saw these 3 Pandas like 3-4 times. I told them... 'amazing' in Japanese.

Do Your Best! Yes I will...

I am now near the end of the race and most people in my pocket are kind of dying... they are all either walking or running very slow. I feel ok! It's good to know that I can do better and totally compete the race.

So it was pouring near the end... but the performance continue. What I didn't realized at the time is that there were actually a lot more performance but some stopped because of their rain. Here is a scene near the finish line. It was amazing.

Performance near the end

So I finished... 5:50... I am not an alpha male so it doesn't bother me at all. If you minus the 20-30 minutes restroom breaks that I have... it's actually close to my Nike Women's Marathon PR. If I go fast today I can probably go under 5:00 hours... or at least be within 5:10... but why bother. I enjoyed the performance, the food, and high fiving people along the way... this is my way to enjoy the Tokyo Marathon. I will just need to break my PR in another race.

First order of business? Get Warm!!! I crossed the finish line and I am freezing my ass off. There were so many people at the finish line it took a while to get thru. I got my medal and I wrap the finisher towel around my head to keep warm. I claimed my checked bag and changed. I opened up the hand warmers and dried myself... After I finally got a bit warm, then I drink the recovery drink.

I skipped the 'finisher photo' because the line was too long. I did took a picture at this Amino-value finish line (they provided the sport drink).

So after all these time you think that you don't have to walk anymore? Nah... they make you walk to the family reunion are... it's kind of crazy because they have curtain set up and you basically have to get off one way... it make me feel like exiting the airport where your friends/families are waiting. I thought that was kind of funny.

The Marathon 'Airport' Exit

I had dinner with Steve and took a 20 minutes train ride back to the hotel. I took a shower and fell asleep.

My overall experience is very very good. The only thing that I don't like about this marathon is that I have to wait a long time for the restroom breaks... Don't get me wrong... they have a lot of break points where you can use the restroom... but I feel like they aren't enough =(

Go if you want
Good Food, Good Expo, A lot of People Cheering, People Watching

Skip if you want to
PR, hate running in the city, hate late start.

Tokyo March 21 (Sat): My 'Chill' Pre Race Sat

2009-03-21T23:20:00.000-07:00

Today I have one mission and one mission only: Tunahachi

And it didn't disappointed. Their tempura is awesome.

http://www.tunahachi.co.jp/
住所：東京都新宿区新宿３－３１－８
電話：０３－３３５２－１０１２

After lunch I went to the bookstore to look for comic. I ended up buying topo maps around Mt Fuji area and cute bento cookbook. It was tough finding comic because the bookstore has 7 stories and I don't know which floor the comics are. It turned out the comic section is kind of huge they rent another building just for it... sigh... wasted of my time =(

Bumped into my friend at Shinjuku... we headed down to Harajuku but there is no performances on sat. I am totally sad!

As I was walking around my knee started to sore. See... I told you I will pay for the Anime Expo... I slow down and stretch often.

So I passed by this truck and they have an ad with live girls in it. I am assuming these girls are promoting their new singles?

Realizing I haven't have my Katsu Don in Japan... I went to yet another Tonkatsu place with Steve. The Katsu Don isn't that good and the Tonkatsu is nothing compared to Wako.

After I ate I headed by to the hotel and prepare for tomorrow.

Tokyo March 20 (Fri): Anime Expo + Eel Don + Dinner at my friend

2009-03-20T23:44:00.000-07:00

So I went to the fish market before the Anime Expo. Found out the fish market is closed today because of a public holiday. Oh well I still got my sushi for breakfast.

After several train transfer I got to the Tokyo Big Sight again for the Anime Expo. The anime expo starts at 10 am. I was there at around 9 and there are already thousands of people ahead of me. No kidding... check out the picture before (there are probably 3X as many).

So after 1 1/2 hour of standing I finally got in. I know I will pay for this later because you are supposed to be off your feet days before a marathon.

Although this is not a 'toy' expo but there are showcase of toys. Some you can actually buy. I resisted. I guess it's good that I picked up hiking and triathlon as my hobbie because I can't really afford to buy toys like I used to... sad. I also saw display of anime that I used to watch when I was a kid. It brings back memories. I am also touched by the scene. Here I am... in the Tokyo Anime Expo. I always wanted to go to one of these expos in Japan and I am finally in one of them.

Nothing can complete an Anime Expo without show girls. There are anime characters everywhere but the show girls are one that got the most attention. There are people with big huge camea taking pictures of these girls.

After Anime Expo I took a train (well several) to hit up this Eel Don place that my friend talked about. It was pricy ($40) and it was good. I can't tell if is super good because I am not an Eel person. Sorry Kevin!

After the Eel Don I took an hour train ride to my friend Masa's house for dinner. I know I know... two dinners a night. He picked me up at the train station and drove us back to his house. And when I said a house... it's a house! Not one of those tiny apartments. It's 3 stories high! I was like wow I thought Japanese lives in small places.

There are only 3 of us but his wife made a crazy amount of food. I know I am gulity of eating the Eel Don before I come... but hey... We cannot possibly finish all these food. How you eat this is you take a piece of seaweed, put rice and fish on top of it, wrap it and eat it. Just like Korean BBQ all you can eat with the rice paper!!! I am going to try this at home one day.

We talked for a while and I had a lot of fun. I want to spend more time there but I started to fall asleep. I said good bye and they both took me back to the train station. I felt asleep at the train and barely made it back to the hotel... hee hee... 1 more day before the Tokyo Marathon.

Tokyo March 19 (Thur): Test Run + Tokyo Marathon Expo

2009-03-19T23:03:00.000-07:00

So I got up this morning and ran several miles. I ran from Shibuya to Shinjuku and I felt great. I decided to take the JR train back to Shibuya. Wrong decision!!! I didn't realized it at the time but I was in the middle of the rush hour. And it didn't help being in Shinjuku station because it is the busiest train station in the world.

Wikipedia on Shinjuku Station

I got in, looked at the line of people waiting for the train and I question my ability to get into the train. I just ran several miles so I am sure I smell kind of funny. I wanted to actually exit the station and 'try' in an hour or two later. However I decided to suck it up and just go in like everyone else.

Once I am in the train I feel like I am in a can of sadine. People are all packed... literally... I kid not. The train pusher wasn't there to complete my experience. While I was at the train I make sure my hands are no where near the ladies. I don't speak Japanese and I don't have my passport with me... not a good combination.

I got back to the hotel and showered. I then head out to the Tokyo Marathon Expo. The plan is to pick up my package then head out to eat this special Eel Don that Kevin recommended. But guess what, I stayed for several hours.

There are several places where you can take different pictures (for free). Here is an example... and they didn't make this just for the runners. Anyone can line up and take the pictures!

There is also a section to show the course video with live explanation. There is also a section where you get to see old pictures that you will be running at various points. I think that was very neat.

So ya...so much about having the Eel Don. I ended up getting a bowl of ramen at the Tokyo Big Sight (Where the Expo located). As I walk out the Expo I found out the Tokyo Anime Expo will start Friday. Wowwwww!!! Louis!!! Once in a life time chance! You like Anime and there is an Anime Expo!!! You have to go... so I arranged my plan... Anime Expo Friday!

I got back to the hotel and met up with a friend for dinner. His name is Kalle. He is from Sweden and his English is very good.

We went to this place called wako (和幸) which is specialized in Tonkatsu (breaded fried food... usually pork). OMG... the food was so good and it was cheap!!! The pork literally melt in my mouth. It's was unreal.

We are supposed to meet up with another friend but I got sleepy so I have to end the night short... plus my stomach wasn't feeling well... =(

Tokyo March 18 (Wed): Singapore Airline is Awesome

2009-03-18T22:05:00.000-07:00

I think I write too much junks on my blog so I am going to make it shorter. Hopefully you will have more fun reading it without getting bored.

Anyway, I picked Singapore airline this time because I want something nice. Good food, friendly service, YOUR OWN TV...etc

yay for Singapore Airline

When I got off the plane I was like WOW. Good Food, Friendly Service, On-demand videos/audios, video games, and they even serve ice-cream. I am sold.

Took me a while to find the hotel but I made it in one piece. It was 9PM then and I was a bit of hungry. I hurry down to this Sushi place that I wanted to try as the last order is at 9:45PM. Got there at 9:20PM and this is what I ordered. It's goodddd! I like the crab thing and the shrimp. Toro is also awesome.

梅丘寿司の美登利

http://www.sushinomidori.co.jp/index.html

More tomorrow

The Thank You for Reading Program

2009-03-16T20:41:00.000-07:00

Well as you know I am going to Japan for the Tokyo Marathon and I am planning to send some postcards. If you are reading this, send me your address to louiskwan5 at hotmail dot com and I will try to mail you a postcard.

Come on Shawn Tris... I know you have it tough... let me send you a postcard...

One Step at a Time, The Road to Vineman, my teammates... all of you!

Louis

It's time to go International

2009-03-16T20:22:00.000-07:00

what what? Yes. I am running the Tokyo Marathon. I am currently packing and hopefully I'll finish sometime tonight. Excited? Not really. I need to finish packing... after watching heroes.

I'll make my journey as interesting as possible and I'll try to report daily.

Food Food Food... here I come... wait... I should write about running right... hmm...

Louis is now a triathlete

2009-03-08T23:30:00.000-07:00

It's now 11:40PM and I just got out from a coma (because of lack of sleep). I think it's a good time to recap what happen this weekend. What I did this weekend? I finished my first Olympic distance triathlon. The distance? 3/4 mile swim, 24 mile bike, and 6 mile run.

Friday
Lunch: I ate my Katsu Don (Japanese Style Pork Cutlet Rice Bowl) wishing for a good race.
Dinner: I went to Daikokuya wanting to eat another Katsu Don but I ended up eating the shredded Pork Bowl.

After my food I went home to pack. The plan was to do my 4 hours bike ride Sat then head out to La Quinta for Sunday. I did not finish packing until maybe 12 something in the morning.

Sat
Matt and I started riding our 4 hours bike at the San Gabriel River trail. We started at around 7:40AM and we rode for 4 hours. There was actually an Team Training out there at Pepperdine but it just didn't make sense for me to head west only to come back to the east.

After the ride Matt wanted to eat In and Out but for some reason I wanted to eat something healthier... so we got a chicken salad at Chick Fil-A.

We finally got to the Expo at 3pm and we picked up our stuffs. Teammates started to appear so we just talk to them. All of us are excited! While I was talking to my teammate I saw a familiar face. Andrea... she used to work in me in PAS. I got up to her and ask her if she is Andrea. It turned out that her sister and her dad are doing this. It's just crazy how I bumped into someone that used to work with me.

Initially we are supposed to be at the lake by 4pm to swim for a little bit... but since people are running late Coach Paul decided to give people some extra time to pick up their packages. Well we got to the lake and I was like... hmm the lake looks kind of big. We did a little swim and I question myself why I am doing this again. I am very nervous about tomorrow.

Teammate Alex and I in Wet Suit

After the swim we went to this place called Mario. They gave us a lot of food!!! I can't even finish my meats and pasta!!!

I dropped Matt off and check in to my own hotel. I liked the hotel, it was a bit more pricy but it's huge and it's clean. It even has a LCD TV. However I didn't get to enjoy much of anything because I spent more of the night packing and organizing things. Luckly I have been backpacking for a while so I have a system to sort things (slow but detail). I slept at around 11pm.

Sunday
I woke up at 3:15 AM to prepare. Because of day light saving time I actually only got 3:15 hours of sleep. I noticed there were people talking outside of the hotel and they were loud. I didn't pay much attention and went for a shower. I ate and continue to pack up. The noise didn't subside and I figure they are probably people doing the triathlon. I didn't think greatly of them because it's 4am in the morning and people are sleeping... consideration please!

As I was loading up I found out the noise came from the pool. Apparently these people are just chilling at the pool and just being loud. 4 stars hotel, 1 star people (the one in the pool).

I picked up Matt and we got to the Lake at 5:40. The lot was opened starting 5:30 and there were lots of cars. We found a place to park and we started to unload our bikes and packs. I have this Ironteam Jacket that I can wear but I decided to wear my down jacket because it's too cold.

It's still dark outside so I use my headlamp. Other people wish they have one.

I walked my bike to the row (each row has a range of numbers) where I am supposed to rack my car. I thought there are individual numbers assigned to it but I was wrong. People are just racking their bikes as close to the exit as possible. As I was trying to figure out where I want to rack my bike Floyd showed up with his gears. Since we are at the same row we decided to rack our bikes at the end of the row. We figured if we rack together toward the end people are less likely to move our stuff. We heard horror stories about people moving your stuff to give themselves more room.

I setup a little area with my kp beach towel to mark my territory. I had the urge to pee the 4 corners but I was able to resist.

My territory (I was still organizing so that's why things look like they are everywhere). Floyd is looking at me in this picture

I pee several times before the race. I don't think I drink too much water. I think I just need to pee. T minus 40 minutes: I am ready and focus. T-minus30 minutes: Warm up with teammates. Remember the Ironteam jacket that I mention earlier. Well most of my teammates had it on and we started running. There are actually people following my teammates because they want to warm up with the Ironteam.... I will not forget my jacket again!!! T-minus 13 minutes, coach told us to go to the starting area (Yes, the huge lake). I put on my wetsuit and I was like great... I am having some issue putting it on. So I put on my goggle, cap, and walk with half the wetsuit on. As we walked together I put on my wetsuit. My teammate help me with the back zipper... again there is nothing sexy about having your teammates zip up your back zipper. Just think of it as two black bears scratching their backs.

There were few minutes left so I jump into the water(outside the starting area) just to swim a little bit. I am like whatever too late to back up now. The water is very cold but I am actually ok with it. I like it better than jumping into the pool.

Few minutes after the first wave first (black swim cap). Then I will start in another 3 minutes after that (my wave has white cap). I gather with my teammates and we wish each other good luck. There were a lot of handshake and padding on the shoulder.

To make things better to explain... here is the map course map My swim course: Green Arrow. We started from the shore, swim to buoy #3. Make a right, Swim to buoy #1, make a left and head back to shore.

THE SWIMM

5... 4... 3... 2... 1... goooo. I ran to the lake like everyone else. I jumped into the lake and start swimming. Within minutes people started to pull away. I was thinking if I am the last one. I don't care. I am just going to swim. I kept swimming and make small adjustment because I am still not used to the wetsuit. Remember Buoy #3? Well I have to swim straight to it. That itself present several challenges.

#1: Unlike swimming in the pool where you have a little line to follow, you can't see in the water... well... you see green water...
#2: The buoy is kind of far away
#3: I can't sight left while I am swimming. I know the buoy is at my 350 degree... the problem? I can only breath well on my right side so I can't really sight left. I think of myself as zoolander where I can't turn left.
#4: You keep swimming off course because of #1, #2, #3.

I know I am swimming like @#$@. I am floating and swimming but I think my movement is not that good (which slow me down). So I continue to swim and just do my own thing. I know I am not sighting as often as I should but I don't really care. I rather swim in circle than not swimming. I look every every so often to follow swimmers ahead of me. I swim, swim, swim and I keep on making adjustment to make sure I am swimming to the buoy. By then the fast people in the next wave already swam pass me. You can tell because they have a different color swim cap. Right around this time I figured I need to limit my side to side movement because I feel like I am in the washing machine. The thing is when you wear a wetsuit you have bigger side to side movement when you turn to breath (well in my case). I started to turn less because I don't want to vomit when I get out of the water.

It seems like forever but I am still not at the first buoy. I found Edmund on my right and he was like Louis how are you doing. I am like blah blah blah because I was swimming and I can't really talk. I stop swimming for a second so I can talk to him.

I suggest to swim together so we can create a draft. So we swim next to next other and try to draft. The plan went down the drain because he was swimming faster than me! With no ending to this thing, I rather swim slow and steady than to push myself to follow someone so I can go faster. I am actually perfectly fine. I am slow, getting off course, and just winded a little but otherwise I am ok. Whenever I get winded I slow myself down to make sure I am ok. I don't want to get all tired and get plug out of the water.

After a little bit we finally got to the freaking buoy. There are actually balloons tie on top and I was like... it's actually kind of nice. I made the left turn and continue swimming.

So I just swim swim swim... another 2 waves of people will pass me. I would swim off course, then swim back in the course. People are passing me but I don't care. I just need to focus on my swim. I know better from hiking and running that everyone has a pace and you need to follow your own pace, not other people's.

Every now and then someone will touch my legs. Since I heard horror stories about people swimming on top of you I kick harder to discourge them. Well I guess the faster people didn't get a chance to swim on top of me because I was kind of off course anyway and they have no business being off course.

After a while I need to pee. What am I going to do? I know people pee in their wetsuit. I talked to a few of my teammates and they said they will pee during the swim if they need to. I tried but I couldn't get myself to do it. When you hike you don't pee wearing your pant! Now my right goggle took in a bit more water. I pray that my contact doesn't come off because that means I need to spend 'addition' time in the transition area to put on my contact len.

Finally... second buoy! I made a left and continue swimming. Now you can see the finish line. I think by then another wave passed me. Right about this time I think the water tastes a bit funny. Is it because people are peeing or is this in my head? Well I don't care. I continue to swim and the finish banner got bigger and bigger. I know I am still swimming off course so I adjust myself every so often. I sight more. Finally, I got out of the water. I think it's 34 minutes or something. I am just so happy to get out of that water. It's not that bad at all, but I just don't like swim.

So I got out, pull off my cap/goggle and start walking. I wasn't super dizzy so I am good. I am happy not having to vomit. I heard Coach Paul and a few other people. I know Coach Paul told me to start running to the transition area but I am like screw that. I am walking because I don't want to fall. As I am making my way to the transition area I put off the top of my wetsuit. By then I feel better so I start jogging to the transition area.

TRANSITION 1 AND THE BIKE
Being a first timer I am not going to hurry the transition. I rather have everything than to miss something only to find out after mile 9.

I guess this is my T1 dance
- talk off wetsuit, goggle and cap.
- dry myself a bit with a towel so that sunscreen stay on my skin.
- spray sunscreen all over me except my face (I am not a big fan of spray but it's 'fast')
- put on regular sunscreen on my face (you don't want sunscreen to get into your eye while riding or biking), and put on lip balm.
- put on cycling jersey
- put 2 spare tires on my back jersey pocket
- put repair kit on my back jersey pocket, along with IDs, phone, and money.
- put on helmet (so I can touch my bike), put on sunglasses
- remove sand on foot, put on sock and cycling shoe.
- put on glove, turn on GPS on the bike.
- did a quick check to make sure I have everything in place.

Now I am ready, I start running toward the exit (you can't ride in transition area... you will get disqualified). I run a little bit, exit the area (there is a line that say you can only mount after that line), and got on my bike.

If you look at the map I am doing two loops. Well since I am not tired from the swim I am going at a very good pace. I passed a few people within minutes of riding my bikes. Since you cannot draft when you bike in a triathlon I was careful not to follow people too close.

I feel good on the bike. We are suppose to pedal at around 90rpm but I was going at 97-100. I switched to a lower gear so to go faster and to lower my rpm. I may go just a bit faster but I feel like I am putting way more effort to pedal. So I am either going 90 something rpm or 80 something rpm with one gear shift. I wish I have another gear in between. I decided to pedal faster to keep the high cadence. I feel like Lance Armstrong because he pedal fast =P

I am going around 20 mph and I am getting comfortable with the aero position. I made a good decision by spending time with the aero position on sat (almost fall sat when I got in the position =P )

I made a left to Madison and continue north. I passed some TNT people and I say go team to them. I made a right on Airport Blvd and the Brightroom people are there. I hope my pictures come out good because I really want to buy one. Right about this time the faster cyclists are already doing their second loop... them with their super fast tri bike. I noticed some of them draft... of well they want to play dirty... that's fine with me. I continue down to Van Buren and it's a bumpy road. I stopped to check my tires. One TNT cyclist ask me if I am ok I told her I am fine. My tires are fine so I got back to the bike. I passed that TNT cyclist and said thanks to her. I told her I thought I have a flat.

Somewhere along the 60th near Monroe I passed this person and she said go Louis. I had no idea who. I then passed Carlos before making a right on Madison for the second loop. I know Carlos will pass me during the run. Before the race Carlos told me... survive the swim, and kill on the bike, the finish the run. As for Carlos, he will survive the swim, finish the bike, and kill on the run. He is a faster running then I am, so I know he is staging himself for the run.

Me on the other hand wonder if I am biking too fast. Whatever I said, it's nice to pass people and I think I have enough energy to finish the run. It's now or never. I decided it's not one of those day where I need to keep a lot of extra energy in my body.

When I pass the brightroom people the second time I got into my aero position and pedal hard. I hope they got a good picture of me. I will buy one if you have a good picture!!!

Anyway hour 1 passed so I start eating food. For the bike I need to consume around 90 grams of carbs per hour. Hour 1 is purely energy mix because you don't want to upset your stomach after the swim. I slow down a bit to eat because I don't want to crash. I know I am not one of those super biking where I can text msg when I ride!

After around 1 hour and 20 something minutes I got back to the transition area. The girl in front of me made the mistake of not dismounting before the line. Me on the other hand did it beautifully.

TRANSITION 2 AND THE RUN

My transition 2 Dance
- find my row
- rack my bike
- remove all the stuff I mention on my body
- change my jersey to my marathon race day shirt (this will take like an extra 10 seconds but I wanted to finish my first triathlon with my marathon shirt aka Barney shirt). I want to let people know that I am doing this because of my friends.
- put on sunscreen again
- put on my mountain hardwear cap (I always want to have a piece of hiking on me).
- eat a bit of stuff while all the stuff are going on.
- put on my running shoe and start running toward the exit.

while I was running inside the transition area I passed one of my teammate. He gave his shoulder a pad and we both started running. I took a quick look at him and I didn't see his number. I asked him where is your number? ... go put it on... then I realized I also forgot my number!!! We both go oh s#$@ and went to get our number. ahh... an extra 20 seconds maybe?

I ran slowly for around 10 minutes because we are supposed to let your leg get use to the running after the bike. I then pick up a little speed... passed a few minutes and a few teammates passed me. Got on to the second loop and Carlos passed me. Instead of running faster I am just going at my marathon pace. I have Tokyo Marathon in two weeks and I don't want to do push it. Then Alex passed me and said hi! I am very very very surprised to see him. He is a better swimmer, a little faster on the bike and definitely a bullet on the run. Why is he passing me from behind??? He told me he was having issues with the swim that's why he is so slow. I told him Carlo is ahead of us. I said him I'll buy him lunch if he passed Carlos... hee hee...

I am just doing my own thing... nothing much going on. It was hot so I got water put it on my cap. My jersey is wet but I am still hot. Said so go team along the way and ran faster for a stronger finish.

I finished my first triathon and received my medal. I talked to a few teammates and went back to the transition area to get my recovery drink. I headed back out and wait for the rest of the teammates.

I didn't take a lot of pictures this time around so I hope I get some from other people.

Over all the race is good. I survived the swim and that's the most important aspect of this. I finish the bike/run and I still have a lot of energy. I am not tired or anything.

I skipped the pool party and drive home. I want to hang out with the team but I really really just want to get home and sleep. I slept a total of 6 hours in two days.

Yes I did it... one step closer to making the impossible... possible.

After Thoughts

What happened to me up what I am today. Hiking give me the endurance, organization, push your limit but save energy to hike back from the mountain. Marathon training give me pacing, never give up and listen to your body. Ironteam training give me all the tools I need to finish an triathlon event. Without my hiking and marathon experience, I am probably going to swim too fast, get tired/panic, then get plug out of the water by life guard. Just like the marathon team, I have good teammates, coaches, and support staffs. It's nice to get out of my comfort zone and jump into the water. I am going to keep training to finish the half ironman in May and full ironman in Aug.

Please consider to make a small donation to support my effort so we can end cancer. Click here or type the following address
http://pages.teamintraining.org/los/VineFIrn09/lkwan

Louis

Result

I am overall happy with my time. Here is the break down

swim: 36 minutes. Well I guess I can run to the transition area after the swim (a little way).

T1: 7 minutes. I can take some time out of here. I took my time to make sure I have everything. I put on sunscreen and everything...etc. I am sure a lot of people didn't do that.

Bike: 1:19:04 I can probably cut this by a few minutes. I stopped at one point to check my tires and I slow down on the later part of the second laps just so I can eat.

T2: 5 minutes 26 seconds. Again, I just took my time to reapply sunscreen, eat, and change my purple jersey. And YES... I FORGOT MY BIB so I need to run back and get it. Luckly it's in the transition area or I may get disqualify... haha.

Run: 1:04:23 I ran very slow on the first 10 minutes. I also went to the restroom. I supposed I can run faster but my priority is to finish and I want zero risk. With a flat course like this I can probably do 9:30 min/mile pace. Well next time.

First 'Triathlon' Experience

2009-03-02T00:54:00.000-08:00

So this last Sat I had my first open water swim. I got to this beach at Long Beach. It was kind of cool because it was inside a bay with those barrier thing so there is not crazy wave.

I put on my websuit but I can't really pull up my zipper so my teammate Eurie helped me out. I feel like I was a girl going to a dance and I need help with my back zipper... exactly it was totally not sexy.

The coach talked for several minutes then we start running toward the water. Again, I feel like one of those couple running toward the ocean like... minus the romantic feeling.

So we got out and I noticed I can't see !#@#. The water is green. I also notice the water is salty. I develop this bad habit in the pool where I swim with my mouth open so now I am constantly tasting the sea water.

We gathered around and Coach Paul started talking again. I was like... sir... you didn't tell me how to tread water (For those of you who doesn't know... I only know why do swim free-style... nothing else). Before I state my complain Paul was like... 'see... wetsuit is like the biggest life vest... now just lay back and look at your toe'... I did that and I was floating!!! Great... I am not drowning... but now I can't listen to him because my eye was in the water. So I go back to the standing position.

Coach told us the first 400 yards were bad and then the swim will get better. He also said we swim faster! I call it bull for me (I am sure he is right) because I was tiredddd!!! I can't see and I was tired... I soon realized I was tired because of the wetsuit hunging my body. I changed my breathing a little... taking deeper breath and I was ok. So we did the swimming thing for a while and I was beat. I got out lightheaded =P

We then do our transition to do our 3.5 hours bike ride. It was fun!!! We rode from Long Beach to pass Irvine. We passed thru small town with lot of traffic and I have to travel very close between cars. It was a learning experience.

After the ride we did 30 minutes of run. Not much happening there.

Overall it was a very good experience. My first race is this sunday 3/8. I am looking forward to it. I hope I don't vomit in the swim.

1.5KM again

2009-03-02T00:52:00.000-08:00

So I swam another 1.5km again and I feel good. I was only 30 seconds faster but I was less tiring. I started to think I can actually do this.

Sick, Sick, Sick

2009-03-02T00:41:00.000-08:00

First of all I have been super busy that's why I stop blogging. AND I don't actually know how many of you are actually reading this. Anyway... let's move on.

So I think there are two major reasons for me to skip training. #1 is injury and #2 is being lazy. I was wrong!!!

So on Wed Feb 11 I started to have this stomach ache after lunch. I went to the restroom a few time and I didn't feel good at all. I went ahead with my plan to bike and run. It was a bad decision.

This stomach bug continue for a few days. I finally took some medicine and it was over.

I swam 1.5 km today

2009-02-01T19:59:00.000-08:00

P.S. 1.5km is around 1650 yards which is 33 laps

Don't get me wrong. I still hate swimming. However, I am getting more comfortable where now I can actually focus on my workout.

I rode with my friend in the morning so I didn't get to swim until 4:30. When I got to the pool I noticed this lady is doing her workout because she has her set on a clip board... and the list was longgg. I started talking to her and she told me she is trying to get into the Senior Olympics. She said she is not sure because she is not fast enough. I told her to go for it because I want to tell my friend I swam with an Olympian!!! I forgot to ask for her name but I definitely check out the senior Olympics. I am telling you, if there is a hiking cateorgy, I will push my hiking friend to do it =P

I started swimming and I feel uneasy. No wonder what I did I cannot glide like a swan. I don't know why. It seems like someone is dragging me by pulling my ankle. Is there a ghost in the pool? The notorious 24 hour fitness ghost that like to slow down people that are in his lane?

Well it is what it is... so I just deal with it... lap 1...2...3...4...5... 16. By this time the to-be Olympian is leaving and she asked me how many more laps to go. I told her 17 and continue.

Somewhere along the line a guy jump into my lane so I told him to split the lane... I continue to do my thing... 17... 18... when I am at 20 something he is already done. I feel proud of myself. Good Job Louis... I told myself.

By the way I did check my 1km time and my time is 30 minutes and 50 seconds. Almost 2 minutes faster. Anyway, I continue... 22...23...24... 25... 26... 27... then this girl ask me if she can share a lane with me. I said sure without thinking too much about it. CRAP!!!!!!! I lost count! Did I finish 26 or 27??? Well I think I did 27 so I continue. No point to argue. 28... 29... 30... 31... 32... 33... I am done!!! But wait... what if I count it wrong? So I swim one more lap.

Did I swim for an extra lap? Yes I did. Can I swim more? Yes I can! My time? 46 minutes and 35 seconds. My average time is 1:24 which is 5 seconds faster per lap. I think it's a good improvement.

I work 50+ hours week

2009-01-31T21:30:00.000-08:00

What I did in Jan

I work 40 hours and train for 10 plus hours per week. Sound a lot? Not really. I remember people like Eric Lee working 60 hours week. I also remember my hiking friend Melissa is working full time + going to school + studying. I also remember my coworker Amanda telling me how she needs to wake up in the middle of the night when Alex cry. I also remember my friends who spent a lot of time studying GMAT and going to MBA school. Good Job guys!!! So why I am taking about my 10 plus hours of training?? Well because I log my workout and it looks awesome.

When is the last time you get to say you biked 252 miles and ran 64.4 mi =P

Carlsbad Half Marathon: The Hunger For Speed

2009-01-25T22:11:00.000-08:00

My half marathons time usually ranges from 2:20 all the way to over 3 hours (diarrhea and running don't mix!!!). But I would say my average time is somewhere between 2:20 to 2:30.

Today felt like any other day. My time from last year is 2:25:50 and I want to beat it. I am sure I can go faster than 2:25:50 because last year I walked with my teammates for a mile and I took photos along the way.

I did my warm up and got into my corral. Someone padded my back. It's Jeff and Rosemary. I was so happy to see them. I learned that Rosemary hurt herself so they are just going to chill for today. I didn't plan to go super fast myself because I biked for 3 hours yesterday so I think I will get tire half way thru.

I say good bye to them and started running. I was doing good averaging under 10 minutes a mile. After 2.4 miles of running I need to pee. I found a porta potty with 1 person waiting so I stop for the break even though I can hold it for much longer (Running Rule #1: If you see an open porta potty... go!!! Short line is better than long one!!!).

I continued and saw Coach Vickie. I saw hi to her and continue. 6 miles passed and I ran out of water. I stopped to refuel water and mix it with Endurance and Carbo Pro (I had them in a ziplock). While I was doing my mixing thing my ironteam Alison passed me and said hi. I continue running and I eventually caught up to her after 1 mile. By now I am still maintaining a 9:50 something minute pace. I figured if I keep this pace I can finish in under 2:10:00. I decided not to take pictures of Alison and continue.

I continued running and this asian guy came up from behind. I noticed he has a Tokyo Marathon 2008 running belt and I wanted to ask him 'Are you from japan?' I wanted to tell him I am going to run the Tokyo Marathon in March. But he was very focus on running so I did not want to distrub him. By now I am a bit tired. My pace slow down a little. Should I just chill and slow down to avoid injury? Should I slow down so that I can recover faster for my triathlon training? No!!! I am having a very good day and I think I have a very good chance to finish under 2 hours and 10 mintues. So I went for it. I maintained my pace to be under 10 minutes per mile and I push on.

After mile 12 I ran even faster. I was passing a lot of people. I feel good and I know I can make it under 2:10. At the last 0.1 or 0.2 mile, I sprinted! I was going very fast (in my standard!!!), I was running in a good form, I crossed the finish line, looked at my watch, and I finished in 2:09:23. I was tired but happy to have a new personal record. New PR is good!

Having the after run breakfast with marathon coach and teammates. I don't remember the food, but the server is cutteeeee!!!

Random Progress Report #1

2009-01-19T00:22:00.000-08:00

Well I started my ironteam training for 10 weeks and I just want to give you guys a quick update.

Swim
First training: Thought I know how to swim, that idea changed 2 seconds after I jump into the water. Oh no I can't SWIMMMMMMMMMM.
Now: Just swam 1km sunday. a lot more comfortable with water. Working on form. Listening to the coach and hard work started to pay off =)

Bike
9 weeks ago: I am a peak bagger so I love hiking up hill. hill on a bike... however... is a different story. I can do the distance but struggle on the uphill
now: I am getting stronger with uphill. I actually do well on small hills but once the incline go over a certain grade (I need to find out) then I struggle... a lot!!! I am also more comfortable riding on the street. My thighs also got bigger and my hiking pant does not fit (because of my thigh)

Run
same... wait... now I know I can run with biking shorts for 30 minutes =P

Teammate
There are tons of us I am still getting to know people. You talk to less people because we are more spread out on the bike ride.

Coach
Helpful just like the Marathon Coach. Coach Paul and Rad push you a bit to get you work harder.

Weight
No change: I am not in my best behavior =(

Fundraising
Progress has been good. I have been getting a lot of support from people. I still need donation =)(Click Here to Read More)

Things I miss the most
Hiking. With the training schedule it's tough for me to get some hikes done =(

What keeps me going?
The fact that if I don't do the training I may die? Also I don't want to let my friends down.

I was gonna say a few more things but I forgot them. Oh well.

Have you ever wonder how long it will take you to swim 1 kilometer?

2009-01-18T22:13:00.000-08:00

If you follow my posts you know I swim more than 1 kilometer during regular trainings. Just last Thur. I swam 1800 yards. So why am I blogging this 1 kilometer swim? You guessed it. This is the nonstop time trial. I did it 2 weeks ago. It took 40 minutes with tons of long breaks (I did not count the break time). This week, I am ready. 1km, nonstop, all of it!

So where do I swim on Sunday? The 24 hour fitness in Glendora. Why? It has 3 lanes and it's not crowded! Before I go on let me tell you my little math. The pool at this location is 25 yards, which is about 23 meter. So I am doing 22 laps to make it 1km.

Anyway, after I stretched a little, I jumped into the water and start swimming. The very first thing I noticed is that the pool isn't as clean. I see 'stuff' at the bottom of the pool. Anyway, moving on, I am over it.

The first 3 laps were a mess. My form were all jacked up. As I continue my form gotten better. Next thing I know I did 8 laps (400 yards). A moment later I was at laps 16 (800 yards). Surprisingly, one of the harder thing for me is to keep track of how many laps I swim.

So I am just swimming and swimming, doing my thing. I notice my legs are sinking and that my form can definitely improve. But I let it slide because I just want to finish the workout. So sometime later I finished all 22 laps! Wow!!! and I finished in 23 minutes and 41 seconds.

After I short break I attempted to swim some more just to work on my form. That effort lasted exactly one lap =P

I went home and download the data from my Suunto watch. I am pretty happy about my lap times because they seem to be consistent. You see those red dots... Each one of them represent 50 yards (except the first dot where it is only 25 yards).

When I pull the data to excel I found out my lap average to be around 1:29. I took longer in lap 14 and 15. I remembered being tired at one point and I took a tiny break. I guess that was it.

I am running and swimming 1km again this coming Sunday, I am interested to see if my time will improve a little bit =)

Flat - Wind - Fall - Lost

2009-01-10T23:04:00.000-08:00

I did this last week and it wasn't that fun because the path was wet =(

Anyway, I checked the weather last night and I know there is going to be gusted wind between 25-40mph. No problem. I am a hiker, I love gusted wind. It makes me feel alive.

So I started the ride with smoothly. Around around mile 6 my ride feel a bit bumpy so I asked my teammate to check my back tire and see if I have a flat. She said no so I continue. Since I can't explain why the ride feel bumpy I stopped and checked out both tires. IT WAS THE FRONT TIRE! I changed the tube and cut myself during the process. At soon as I got back to the bike I encounter the gust wind that I read about the night before. The wind was so strong I need to shift my bike to the climbing gear just to move forward.

I then entered the second hill and I feel much better than last week. I still struggle but it was some what easier. As soon as I go down hill I feel the gusted wind again. I slow down and put more weight on the bike because I don't want to get knock over going like 25mph. All the gusted wind I have been eating on hikes pays off. I go down without incident.

I caught up with 2 other teammates at around mile 14. I chatted with them for a bit and continue. I know I need to turn on this street called W Avenida de Los Arboles so when I see W Avenida de... I made a right turn.

So I rode on this street for a while but it doesn't seen like the road that I was on last week. I didn't pay much attention to it and continue. I figured I need to eat something so I take out my Luna Bar and start to unwrap it. As soon as I try I fell off my bike. I landed on my left side and it hurts a little. By this time I am not planning to eat and ride (hey... since I fell off the bike I may as well just eat at the spot). I did a quick check to make sure I am ok then I started eating. I waited for my teammates while eating but they never show up. I checked to make sure my bike is in working order before I get back on. I am glad I do a physical (on me and on my bike) every time I fall because my rear brake was 'open'. If I didn't check this and go downhill, I will have a lot of fun.

I continued and hit a deadend. My instruction said I should make a right on Westlake Blvd but I only see Erbes Rd. I was like what the heck. I should of take my iphone out to check out where I am (using google map) but I got lazy and decided to make a right turn. I rode downhill for 2 1/2 miles and I hit the Thousand Oaks Blvd. By then I decided that I am lost. I took my iphone out and look at the map. Sure enough I was lost. I found out that I turned on E Avenida de Las Flores instead of E Avenida de Los Arboles. I was angry at myself. There are signs that tell me I am not going the right way but I keep ignoring them. I based on what I want to believe instead of what I see and what I know. A classic example of getting lost. I feel ashamed about passing the Sierra Club Navigation Exam!!! I passed my exam using compass and reading topo map. Here I am in a city with street name and I got lost. I am speechless.

By then I can ride to the finish point or I can ride back uphill and go back to the correct route. I called one of the mentor to let her know that I got lost. I told her that I will get back to the correct route and I started running uphill again. I am paying for my mistake! I finished the rest of the ride with no incident and I finished in 2 hours and 55 minutes (last week I finished in 2 hours). The flat and detour definitely suck up a lot time!

After the ride I transition to run 20 minutes. No issues there =)

I learned a few things today and I definitely remember them!

blue arrows is where I am supposed to go

Sometime You Just Have to Count

2009-01-09T08:32:00.000-08:00

Sometime I don't count. Say if I order a 10 pieces Fried Chicken from Honey Kettle, I'll just take it and go. Swimming, however, is another story. I don't want to swim more or less, so I count... as if my life is on the line... wait... my life is on the line... nevermind!

Anyway, I needed to go swim the beginner set and it goes something like this (there is an advance set but let's not go there).

Beginner Lanes - distance in yard

- 100 swim

- 100 kick

- 100 pull

- 100 swim

- 4 x 25 build (get faster!)

- 10 x 100 (alternate pull/swim) off 30 seconds rest

- 300 swim

P.S. For pull, you put this floating thing between your leg so you can only swim with your arm.

I know I won't remember my name during the swim, let alone all these math... so I printed them out in big font and put it in a Ziploc bag so I can mentally check them off as we go.

So last night I went to the 24 hours fitness in Altadena, change, set my stuff at the end of the pool, and start my drill.

The first 100 swim was bad. I barely finished and I wondered if I jump back to square 1!!! I was gliding Tue. WHAT HAPPENED???

Then I do the kick. As always, I don't seem to move at all when I kick. It took forever but I did the 100 kick. I need to remind myself to ask someone why I am not moving!!!

The 100 pull is easy... as long as you get a hold of swimming with that float in between your leg. The first time I used it, the coach had to call me back and say... 'Louis we'll try this next time' =P

I then swam another 100. I gotten a lot better but I still struggle and I wasn't as good as Tue. well moving on.

The 4 X 25 build was tough. Basically the coach want you to swim fast. I wasn't going that fast at all (compare to other times). I think it is because I was losing my form. But again, I managed.

I took a few minutes break before I do the 10 X 100 (that's 1000 yards yo). By now I feel a little funny because I only breath on one side so I only turn on right to the right (kind of like zoolander... he can't turn left). I took my time to relax and focus on my next task.

I did the first 700 yards with 30 seconds breaks per 100. I started sluggish but it gotten better and better. I know that if I don't focus on my form I will get more drag... which slow me down and make me more tired! You definitely learned by memory... kind of like a dog. 'Hand' equal to food... 'Focus on my form and glide' equal to less tired.

Somewhere between one of the 700 yards swim I lost count for a second and I don't know if I did 650 or 600... I was like oh shit... did I swim it? Did I swim it? Well I put that aside and continue.

By the end of my 700 I was beat up. My arm was tired, and I feel a little dizzy (from turning my head only to my right for the last 1200 yards. On top of it I was running late to meet up with my marathon teammate for dinner. It seems like the perfect time to quit, call it a day, do the rest later. I am sure Tyler, Virginia, and Beverly don't mind. But no I don't want to quit. I swam the last 1200 yards. I gone that far and I don't want to stop. I am supposed to swim 1800 and I can't say I finish this workout unless I finished all 1800. Breaking the swim in half is not an option for me. This is the path that I don't want to take.

So I swam for another 100 and I needed to go pee. Did my body tell me to stop swimming again? No, my body just told me to pee, so I went to pee (in the restroom of course!!!) and jump back to the pool. I stay focus and did the last 200 and I was like... finally... 10 X 100.

By now the only thing that left is the 300 swim. That's swimming 6 laps in the LA fitness pool. The longest I swam nonstop is Tue and it was 200 (Remember the What the Heck in my other blog entry?). I took a few minutes break and stay focus. I don't think the Coach want us to take that long of a break. But I am a bit lightheaded and I wanted to vomit at the last part of 10X100... so I didn't want to like pass out... because I still need to do my 300. For those of you who are reading this and concern about my safety... don't be. If you know me long enough you know I don't do stupid things (Ha you joined the ironteam!). If I am really feeling sick to the point where I see star... I will stop. In fact I am so concerned about my safety, I make sure I stop even before I see the little star). I think the extra rest is justified.

I stayed focus and finished the 300. Remember earlier I wasn't sure if I did 50 yards less? I swam an extra 50 just to make sure I don't miss anything... so I ended up doing 350.

I completed the swim set! I finally feel like I am in the ironteam for once. After I shower at the gym I went to Wurstküche with my marathon teammates and I ate 3 hot dogs. I actually can't taste the hot dog because I took a few shots at the pool. It's nice to meet up with familiar faces.

What it takes to be an ironman #1: Lot of Powder!!!

2009-01-08T13:15:00.000-08:00

Endurox (recovery), Endurance (Carb), GU2O(carb), Pocari Sweat (Fun)

Check this out, my Ironteam coaches want everyone in the team to drink/eat carb during our exercise so we have enough energy to last the whole thing. The amount of carb depends on how height you are. For me, I will need to consume 91 grams of carb per hour. Solution? Powder! I hate drinking powder stuff but now I feel like I am one of those gym people that want to build big muscle... except I am not building muscle.

So let me tell you what the heck I am drinking
Endurox: This is a recovery drink. I actually drink this from time to time after a long hike. Why? Because I think Mars Bonfire, Tom Hills and Wayne all drink these stuff. I copy them just so that I think I can hike faster! It tastes like crap!

Endurance and GU2O: I just got these. They have around 30g of carb per serving. You mix it with like 20 oz of water. I am going to add this thing call Carbo Pro to get more carb out of the drink

Pocari Sweat: Why sweat? I don't know, go ask the Japanese People. I drink this stuff when I was small so I just keep drinking them. I like the taste and it's different.

Who knows... maybe the coach wants me to drink more protein... in that case I'll be drinking worm powder like the bodybuilder.

I glide like a swan

2009-01-06T23:26:00.000-08:00

No, I don't really glide like a swan but that's how I feel today.

Anyway, most of you know that I suck at swimming. I have been swimming, swimming and swimming... and I can barely go across 25 meters. To add to the insult, the coach wanted us to swim 1 km nonstop this last Sunday.... and if you divide 1000m by 25m... that's 40 times. I did the distance, but I made a lot of stops and I also drink a lot of pool water. Let me tell you, 24 hr fitness pool water tastes the worst!

Well the coach keep telling us that we will be fine as long as we do our training. Louis on the other hand feels like he is falling behind, so he started talking lessons at the Rose Bowl Aquatic Center. I started my first lesson Monday night and it was good. I feel like I made a lot of improvement. The weird thing about swimming instructors is they tend to give you general guideline and you really have to ask them for specific stuff... like how you breath... how you pull...etc. I feel great after the lesson. I felt like I was ready for Tue Team Training.

So today I am supposed to run 50 minutes in the morning, then swim with the team in the evening... and being me I was running late in the morning so I ran after work... RIGHT BEFORE SWIMMING. I took it easy on the run just to make sure I am fresh for the swim... and boy I WAS SO WRONG.

I got to the pool and jump into the water. I swam 50 meters freestyle and I was dying!!! We then did other drills for like another 200-300 meters and I wasn't getting any better! My legs are tired, I was winded, and I basically feel like shit. I was upset. I told the coach Monday night that I gotten a little better but now I swim like a... I don't know... a chicken? So I continue to struggle... and then the coach told us... now you are going to swim 8 100meters with 30 seconds break in between each 100 meters. Sorry for my language, but I was like WHAT THE FUCK! I cannot swim 100 meters nonstop (100meter is like swimming at those 24hr fitness pool 4 times). The coach told us to take our time so we don't get tired. The coach then told us to make sure we reach out and glide... I was like...hmm... glide... hmm... ok. Then he told us to make sure we utilize the gliding time to rest and I was like... hmm... hmm... ok... rest is good... I need those freaking rest because I am always running out of breath.

So I started the 100 meters thing. I kick off the wall and start swimming... I told myself to go slow, reach one hand out of the water to glide while I pull (or whatever you call that) with the other arm to propel myself forward. I was going very slow and I feel ok! I wasn't dying!!! Then I told myself not to kick so fast because kicking fast take up oxygen... so I kick like a dying fish(I am guessing they barely swim with their fins). So this is what I did... I glide... I pull... I breath... and I kick like a dying fish. And you know what... IT WORKS!!! I swam the 100 meter!!! All of it!!!

But I am not out of the blue yet... I still have to do this 7 more times!!! Luckly we get to use this floating thing to pratrice our strokes every other 100 meters so I have additional time to rest.

Let me tell you, I have been trying to swim as fast as I can for the last two months. I wasn't going fast at all and I get winded. But with this gliding thing, things become 10X easier!

Anyway, the coach gave me additional pointers so I gotten better and I was doing it. However since I only breath on my right side... I am getting a little dizzy and I am also getting hungry... and of course.. drinking pool water doesn't help either!

So finally... I finished!!! 8 X 100 meters... that's 0.8 km!!! But guess what... just when I thought I was done. The coach told us... ok guys... now you do an easy 200 and then we are done. I was like WHATTTTTTT? 200 meters nonstop????? I feel like everytime the coach uses the word 'fun'... he is about to drive a nail into the word 'fun' so it will never come up again. (I borrow this quote from the book 'You Sucks') But I suck it up and did the 200. It wasn't too bad...

When I am finally done, I wanted to cry (not really but sort of)! If the coach didn't tell me to glide, I am probably staying at the hospital right now!!! But you know what, I bet the coach have been telling me to glide all along... I probably just didn't know what the hell he was talking about.

So after training I went to eat with few of my teammates... well I like to call it 'the group therapy session' because every one of us complains about our trainings. Some of us can't swim, some of us can't bike, and some of us can't run... so you get to hear a lot of interesting stories. You know... when all of us are bitching about the samething, we tend to bond faster! I told my teammate about me gliding like a swan and they were like you have to put that on your facebook... so I decided to write a blog about it.

Anyway, now that I know I am supposed to glide instead of muscle my way though, I can focus more on my breathing and my form =)

Until next time... Go Team!

swan rock at the bridge to nowhere hike

Reasons why I am not blogging as much

2009-01-06T23:21:00.000-08:00

1. I don't know if people actually read this.

2. There is too much going on... work, training, clean up, eating right... sigh.
Example: I got off work at 5pm today, ran 50 minutes around the rosebowl, then went to swim practice for another hour... then I'll bike for 2 hours on wed.

3. Also there are too much stuff to blog. Unless marathon which I only talk about running... now I have to talk about swimming, biking, running, eating better, fundraising...etc.

I am trying!!! But I really need to clean my room first *_*

YEAR 5 of Godfather Sean's NEW YEARS DAY tradition - the ROSE PARADE RUN!!!

2008-12-23T12:44:00.000-08:00

Since I don't really drink during holiday, I find this event to be very very awesome!!! I went in 08 and I am going again in Jan 1, 2009!!!

This is pictures from Jan 1, 2008
http://www.smugmug.com/gallery/4091131_o6Ucf

Ask me if you have more questions. You can do half way and take metro rail back... so you can make this a 5 miles run.

New Year’s Day TRADITIONS - details on the 5th ANNUAL ROSE PARADE RUN (Godfather Sean style)!
As always, I am sharing one of my dearest and most favorite(est) traditions... you must join us for this run or bike or roller-blade with us!

THE SEAN LEONARD NEW YEAR'S MORN ROSE PARADE RUN 2009 EDITION / YEAR 5!
WHO: Jimmy Dean (me), Martini, Godfather Sean & ANYONE else who is crazy enough to join us for some F-U-N!
WHAT: our silly-crazy, half-drunk, sleep deprived FIRST run of the year!
WHEN: Thursday morning, January 1st, 2009! Between 4:30-4:45am!!
WHERE: E Orange Grove Blvd AT N Sierra Madre Blvd, Pasadena, CA 91107
WHY: Why not!? It's the most fun you can have with your clothes on, and that's even kinda optional, although spending DAY 1 of any year in jail isn't much fun, you just have to be FASTER than the poe-poe!

BEFORE PHOTO 2007!

DURING PHOTO - 2008

AFTER PHOTOS (YEARS 3 & 4 / 2007 & 2008)!

The Rose Parade route is almost exactly 5-miles through Pasadena, from the END of the Rose Bowl Parade route to the START. We MEET at 4:30am and start running around 4:45-5:00am!!! After a casual 5-miler (where we now have fun pace groups since we've become so BIG), we spend about 30-minutes walking past all of the Rose Parade floats cued up for the parade. We then turn around (close to 6:30am) and run the 5-miles BACK to the end. The coolest thing is we have about 5-15,000 spectators who have camped out ALL NIGHT LONG along the route. People YELL at us, come run with us (drunk), and high five us on the way out and back. We play games like counting the "Run Forrest, Run(s)!" and the "cat calls" and have a GRAND old time. Near the end of the run, between 7:30am-8am, the parade is about to begin and a STEALTH BOMBER and helicopters fly over us, which is an amazing way to END the first official run of the year (unless you ran at midnight too). We then go as a group to a little greasy spoon (Conrad’s Diner) and eat pancakes and share great company while the Rose Parade passes by a few blocks away.

Come join us! Tell others you know (who may not even be on MySpace OR Facebook) and we'll be a monster group of 50-100 runners (bikers and roller-bladers are also quite welcome, however, bikes CAN be a bit challenging to navigate through the float area) out there!

Ronald will be there!!!

Give $1 to make a difference for one family

2008-12-12T00:52:00.000-08:00

I was talking to one of my triathlon teammate today and she told me she adopted a family for x’mas. She said she doesn’t know what to buy and she needs to give them gifts this Sunday. She said they have a wish list but it’s kind of sad because all items listed are necessities (instead of toys…etc).

She didn’t ask me for money but I gave her what I had in my gym bag(we were going to swim training… that’s why I have my gym bag). I would like to invite you to join me to make a difference for this family. I figure if enough of you donate one dollar each, we should have enough to buy a supermarket gift card or something so that this family can at least have a good x’mas dinner… or have money to buy their necessities. I have a few toys at home so I will probably donate them too.

I will see my teammate sat. Please let me know if you want to chip in $1. You can be a super star by giving $5!

Sincerely,

Louis

Tyler and Santa

2008-12-03T00:22:00.000-08:00

I got a message from Dorian today. I am happy to see that Tyler is getting back to the old him. Slowly but surely =)

This is what Tyler's mom said "Not one to waste time when it comes to holiday celebrations, Tyler made sure he got in a visit to Santa this weekend."

Dealing with Leukemia when you are 3

2008-12-01T06:05:00.000-08:00

Tamer(3) with his sister Yasmin (8 months)

Dealing with Leukemia since you are 3 years old? That's what Tamer and his family are doing. My teammate Dena told me her friend's son Tamer just diagnosed with Leukemia on Friday and he is currently in City of Hope. His platelets were so low, he had to have numerous blood transfusions. On Sat he had bone marrow biopsy so that the doctor can find out exactly the type of Leukemia Tamer has. Read Morehe will start Chemo on Today (Monday).

I am deeply helpless about these news. I think it's suck for a child to go thru this as they have a butt load of future in front of them. They learn about all these medical terms, lose hair, vomit like no others... all before he even go to school!

Please pray for Tamer. If you want to know more or help, please let me know.

Thanks for your help!!!

Louis

First Bike Training

2008-11-29T22:33:00.000-08:00

I got to LA zoo half an hour before the training. I started riding south and it was super cold. I can't really feel my fingers!!! I also get scolded by running a stop sign on my bike. The truck behind me drove up to me and told me I am on a vehicle and I need to stop at stop sign. I did slow down and I did not see people around... that's why I roll the stop sign. Well it's my fault and I told him yes sir! I didn't want to say anything especially when I am wearing my TNT jersey.

We started training and we were divide up in two groups. The beginner group and the not so beginner group. Good thing is everyone know how to ride a bike (well at least the one that show up on sat). Although I know how to change my tire and I can ride my bike for 2-3 hours. I opt for the beginner group just so I can learn everything!

We did some drills, we learned how to change tires, and we head out.

Coach Paul explains the proper riding position (Model: Doom)

Doom shows us how to change tire and tube (for those of you who doesn't know, there is a tube inside a tire. You actually inflate the tube, not the tire =P)

I was one of the faster people in the 'beginner' group so I stopped riding and took some pictures. At first mentors thought I was in trouble. After they saw me with my camera they smile. A few people fall off their bikes (because they can't unclip in time). But all and all it was a fun experience. We went to breakfast after.

action shot

Breakfast at Alcove Cafe & Bakery: I had smoked salmon breakfast stack - two potato pancakes topped with smoked salmon, poached eggs, creme fraiche and fresh drill, served with seasonal fresh fruit. For those of you who know me, you know I don't usually eat fruits. Since I don't want to tell all my fit teammates I don't eat fruits, I ate them all =P Good Job Louis!

Rode 10.91 miles today with 735ft of gain. (735ft? ready???)

$9.99 per lbs

2008-11-27T22:08:00.000-08:00

Thanksgiving food was good.

I should be happy and thankful but not so much. Here is why.

Being meat hungry (as always), I went to Hows market two days back and got myself 2 4.5-lbs USDA Prime grade Rib Roast. It costs 9.99 per lb so that's like 90 bucks right there. Whatever, it's the holiday... I just pay without thinking too much.

My brother also bought this huge turkey and other stuff. My brother was also doing the cooking so I knew our dinner will be good.

Then I sat on the computer to read more news about Mumbai and I feel bad about thanksgiving. There are crisis out there and I am eating my Rib Roast. Nothing to be thankful about!

Beside Mumbai, there are a few things that made me come up with that thought. Our economic is down so a lot of people are asking for help. Food Bank don't have enough turkeys so they give out chickens. Remember the rain on Wednesday? People were waiting in line for their free thanksgiving meal under the rain. While all these are going on you get people who lost EVERYTHING in the fires... the list go on and on.

So yes, I am not too thankful.

Then when I told one of my marathon teammate about this she said you should be thankful. You still have your job, you have a lot of friends. and you still have a place to live. Since I am not a 'holiday' person, I just can't justify myself spending 90 bucks on beef alone when others are struggling. Could of use that money for better use.

You can tell me, people die everyday of starvation Sunshine, you can give most of your money to save the world. You don't have to wait until thanksgiving!

I agree with you that I can do more to our society, but I am not there yet. I am not so giving to the point there I can give up everything I have. But, Sunshine Louis has been giving more and more. After Team In Training I give a lot more to charities. $50 here and $50 there. And just 2008 alone, I donated over $2000 to the Leukemia & Lymphoma Society.

You may think. $2000 on cancer research? Are you freaking kidding me? You are not the only one. I have that thought too. For $2000, I can feed hundreds of family in Africa. Help people in China, South East Asia... heck you can even buy chicken, sheep, cow, Llama for families in Africa. True, true. The money can do so much more to save more people than the life we save from just blood-related cancers alone. But remember. I started giving more because of Team In Training (benefit the Leukemia & Lymphoma Society). My money may save more lives if I were to donate it to feed hungry family in Africa. But I think the fact that I donate more now it's a start. And it's a good start. You can say, I don't have money or I don't have time. If you don't have money, you can volunteer. If you don't have time, donate money to the charity of your choice. It's that simple.

Happy Thanksgiving!

Contact Lens

2008-11-26T18:51:00.000-08:00

There are a lot of things attach to ironman training beside the actual training. A number of my teammates have been shopping for a bike while others go look for stuff like running watch and water bottles. As for me, I got contact lens so that I'll have a easier time transitioning in my events.

I went to the Kaiser Version Center today to pick up my contact lens and to learn how to put them on. My eye got all red because I took forever to put them on. I also realized that the lens are not as clear as my prescription eyeglasses. The doctor was like can you read those letters and I was like... hmm... hmm... F? I am 'supposed' to use them for a few days this week and go back for a check up next week. We'll see about that. I also picked up my new eyeglasses yesterday... yay!!!

The old one (top) was so beat up that I have been gluing it with super glue =P

Beginner Swimming Lesson at the Rosebowl Aquatics Center

2008-11-24T22:16:00.000-08:00

I went for a jog before the lesson and I bumped into my Marathon Teammate Holly. I think she is currently training for a half marathon next year.

After the run I drove to the aquatic center. While waiting for my instructor to show up, Marathon Teammate Jane flagged me down to say hi as she is doing lap swimming at the aquatic center. Jane is an assistant coach for the SGV Marathon Team and she offers aqua jogging training for those of us who got injured during the season.

Several minutes later my swimming instructor show up and I started my lesson. There were 4 of us. The instructor, one girl, one women, and I. I was very happy to have that 3 to 1 ratio because I definitely need the attention. Out of the 3 of us the girl can't swim, the women and I know a little bit. We did some drills with the board and I was pretty good at that. We then do the superman thing that I did during my training. I still have problem breathing =(. So far I think I am the one that know the most. We then try the free float thing facing the water. For some reason my legs keep sinking. I need to constantly kick the water to stay afloat. The girls on the other hand, float like... hmm... a foam? Anyway, we then move on to the back float. Again, the girls are doing fine. Me? I keep sinking!!! The instructor told us what to do. But every time I try, my leg keep sinking. Then I will bend my back, sink, and take on water thru my nose. Note to self: Nose Clip!!!

After we finished with the floating (in my case sinking), we moved on to freestyle swimming. I was doing ok but I still couldn't breath that well. I then ask the instructor how I should breath. She gave me a few pointer and oh boy that make the biggest difference! I start swimming and breathing... something I haven't done since I was a kid!!!!!!!!!!!!!!!!!!!!!!!

The instructor knew I was doing ok so she focused more on the other girls. I continued to partrice until the end of the session.

For once I feel like I have a chance to finish the ironman!!!

Here is a clip I found about the Aquatic Center

Bye Bye Camera

2008-11-21T22:45:00.000-08:00

My Canon SD 800IS is broken so it's time for a new one. The lifespan of my SD 800 is actually very very short (almost 2 years). BUT, I took it everywhere and I took a lot of pictures (maybe 40GB?). I went to Mt Shasta, Mt Whitney, Japan, Hong Kong, and numerous places. I was amazed at how the camera still works after the case crack open.

Case is cracked on my old camera

Every scar has a story

I looked around and decided to get the Canon SD 990IS or the Canon SD 880IS. I ended up getting the SD 990 at the Alhambra Costco because that's what they have. When I got home, I realized the lady gave me the wrong camera!!! She gave me Canon SD 890IS (old model) instead of 990. I made it back to Costco (10 minutes before they close) to get an exchange only to find out she gave me the wrong one again. I pointed out her mistake and she finally... finally gave me the right one.

So now you all know... CHECK TO MAKE SURE YOU GET THE RIGHT CAMERA!!!

Ash and Bike don't mix

2008-11-18T22:12:00.000-08:00

The coach told us to take it easy today because of the ash but I did a bike ride anyway. I was fine during the ride but my throat was very dry after. Listen to the Coach I must!

P.S. I think my bike form got better. I was more stable with my core so that I can transfer more energy to the pedal.

Pool Shopping and books

2008-11-17T22:09:00.000-08:00

I joined 24 hours fitness today so that I have a pool to swim. I did some drills. Still suck at it.

Also I got two swimming books several days ago. My coworkers and friends have been laughing about as they don't think a book will help. Here are covers of the two books.

Swimming, steps to success: I really like this book because it starts you off from the basic. It also has tons of diagrams and it tells you your likely mistake if you cannot do a certain drill!

This is a book recommended by my marathon teammate, I haven't really dig into it yet.

Well I know nothing beat getting lessons but I think books help. Hey they have pictures!!!

Running > Swimming

2008-11-15T22:00:00.000-08:00

Training was good today. We did some running drills and I ran for 3.5 miles. I took a few pictures of my teammates and they were surprised to see me snapping pictures during the run.

Mentors bought breakfast after training. Thank you Mentors!!!

I did struggle during the run because I was sleepy, dehydrated, and tired from jumping around at the Polysics Concert. It's awesome that I get to see them in USA. (P.S.: My favorite band is still Go! Go! 7188)

Kayo is soo hot

So after the training, I went to my ex-coworker's wedding. It was Peter that took my resume to Kaiser (Thank you Peter!). I took a lot of pictures and I was having a lot of fun until.... I started dancing. Apparently the stupid MC has this game where each tables pick one person and have that person come out to the stage. I was like whatever. As it turn out the MJ wants us to do a dance battery (He should know that some people can't dance). Let me tell me, there are two things that I know I can't do. Swimming and Dancing... and I did both this week. OMG it was a disaster! If Doom (my mentor) found out about this, she may make me transfer cause she is like this amazing dancer!

New year resolution... learn how to dance!

So yes, I survived the swim and the dance *_*

After Thoughts

2008-11-13T23:00:00.000-08:00

Am I going to quit? Heck no! Am I going to work hard to improve my swimming? You Bet!

I learned a lot from my first training. I haven't swim for maybe over 10 years and I think I need to start from the ground up.

I panic in the water. I need to take my time and relax.

I forgot how to breath so I need to focus on that. I actually practiced breathing on the way home and I think I did a pretty good job. Long exhale, short inhale, one after another.

I think part of the problem I have is that the way you breath when you swim is different than how I normally breath on hikes. When I hike my breathing is very short. Especially when you are high up in the mountain because there are less oxygen so naturally you breath more often. At sea level Oxygen Percent is around 20.9% But at 10,000ft (Mt Baldy, one of my favorite hike) we are talking about 14.2% And with peaks in the Sierra Nevada we are talking about stuff like 13000-14505 feet with 12.2%. Sometime I breath 2-3 times between steps... like the video below

Going up to Mt Shasta (14,179ft)... I was definitely breath fast

So for me, my instinct is to breath fast when I really need oxygen. But since I am in the water that cannot happen. As a result I panic, lose my form, and have to stand up to breath =P

Anyway, I am going to look for a pool to swim and I am also going to look at lessons outside of training just to get some extra coaching. Coach gave us some drills. But my main focus for now is to get comfortable with water and learn to breath. I am sure I can catch up with everything else.

I THOUGHT I KIND OF KNOW HOW TO SWIM... I WAS WRONG

2008-11-13T22:19:00.000-08:00

So, today finally came. It's not one of those omg I am finally going on a vacation kind of day... it's omg I have a final today and I did not study kind of day. I was hoping that I get food poisoning so I don't have to go. Unfortunately I did not get food posioning so I head out from work at around 5:30pm.

It took me over 1 hour and 20 minutes to go from Pasadena to Culver City Municipal Plunge. Right then I know I have to endure 9 months of traffic! Not a bad thing because Tender Green and *cough* Honey's Kettle *cough* are 2 minutes away from the pool!!! Anyway there are 2 swim lessons. One at 7:00 pm and the second one at 7:45pm. I decided to attend the second one so that I can check out what people do. While a lot of teammates swim like a fish, there are also people who need improvement (eg me). I was amazed by how fast the fish people swim!!!

So after the first group are done, coach Paul summon us in a circle. He divided us in two groups so we can do different drills. The fish people start swimming laps. For the rest of us Paul want us to swim across to warm up before we start our actually drills.

So I started swimming freestyle (if you can call my freestyle) and I was like... hmm... not that bad. Then everything turn into hell when I need to breath. I find out I cannot breath. I try to exhale/inhale and I sink back to the water faster than I can breath. Since I try to get my head up high, my body sink a lot when my head get back to the water. Then I would need to paddle up to the surface, 'try' to breath, then sink. The cycle continues. By then it wasn't a matter do I look cool in the water, it's a matter of survive! Long story short I stand up a lot during the drill just to breath. I also took in some water and I splashed my teammates =P

I managed to stay with the drills for 45 minutes and I was very proud that I survived. After the training most of us went to a dive bar to drink, eat, and sing karaoke. Since I am not a drinker I left the bar and went to Tito's Taco with teammate Matt. The food is good!

Eye Exam X 90rpm

2008-11-12T22:00:00.000-08:00

Today I went to get my eye exam today for contact. I am getting contact because I don't want to buy prescription swim goggle and I want to get a pair of cycling sunglasses without prescription. Just like swimming, this is one of the thing that I am not looking forward to because I just don't like touching my eyeball. By getting contact, I don't have to spend on prescription lens and I don't have that turn around time to fill my prescription.

3 eye doctor appointments =P

Beside the eye appointments, I also rode my bike for an hour with an average pedal speed of 90 rpm. I have been riding my bike for several months so I thought this will be easy. I set my bike computer to give me an alert every time my cadence (the number of revolutions of the crank per minute) go below 90rpm.

So I started my ride and I seem to have no problem with that. But I did notice a big different of how I pedal. What I realized is that my cadence for just riding regularly is actually kind of low... maybe around 60-80 and I think the ride is kind of smooth. But when I am doing 90 rpm I notice my legs doesn't usually go that fast so I have to put more effort into pedaling. Because I am making a lot of motion the ride feel bumpy. I knew I have some work to do because my pedaling technique is not right. Instead of transferring all the energy to the pedal, I am wasting energy because I am kind of bounding on the bike (I was riding so fast the motion put my body upward away from the saddle... thus I get that bumpy feeling).

While all these are going on my damn computer keep beeping because my cadence is too low. I am glad that thing beep so that I know I need to pedal faster. Well, one hour passed and I was tired. My butt hurt and the area between my legs hurt because of chafing (I pedal very fast thus a lot of rubbing)

cadence graph for my bike training

workoutlog.com

2008-11-11T10:52:00.000-08:00

I got an email from Coach Paul about my training schedule website. Workoutlog.com is a website where coaches can upload your work load and you can respond by updating your workout. I think this is a good idea because you don't really want to log 'I ran 30 minutes today' when you didn't. It makes you want to work out =)

Check out the screen shot below. I told you I have training 6 days a week!

screen shot of workoutlog.com

Polysics Ticket + Swimming Goggle + Watch Return + 30 minutes Run

2008-11-10T23:00:00.000-08:00

When you are in the marathon team the must have is a pair of good running shoe. When you are in a triathlon team, you need to have swimming goggle, swim suit, a bike, and good running shoe. Since I don't have goggle and swimming wear, I decided to get it today before my Thur Swim Practice at Culver City.

I went to Santa Anita mall and parked next Macy's. I went to Macy's gift department to purchase my Polysics Concert Ticket for Friday (Note: If you buy your tickets from Macy's you don't have to pay the order processing fee from ticketbastard)

I then went to Sport Chalet to check out swim goggles. Unlike most people who pick out a goggle based on the look and price, I actually took them out and try them on. Anyway I didn't want to go all crazy and opened unopened goggles so I only tried the one that has like a box where you can open them. Since Godfather Sean told me to get a goggle with clear lens I am limited to a few choice.

When I tried the first pair I was like... wow I am so Chinese because my eye were so small from the goggle being too tight! After a few try I picked up the a goggle from TYR (I thought they make cars =P )

I then went looking for a swimming short. So I was looking at 3 different types. Swim Short, Jammer (I didn't know they exist until I see them), and racer (what we normal people call speedo). Since I don't really know how to swim I picked up the short because I think speed isn't really that important as this point (plus I am doing my teammate a favor)

After the stressful goggle/short shopping I went to REI to return my GPS watch (I got a new one because one of the button from the old one doesn't work well).

And I finished the night with a 30 minutes light jog at the Almansor Park

Running with Godfather Sean

2008-11-09T20:00:00.000-08:00

I ran 8.5 miles today just to get my some mileage in before the Pasadena Half Marathon. I got to the Rose Bowl at around 8:30 am. There were 5 of us today: Gail, Megan, Matt, Godfather Sean, and I. I know Godfather Sean from the new year run but I never actually run with him before. Erin was supposed to come but she did not show up.

While we were running Godfather Sean shared some of his vast experience to me and I definitely benefited from that! One day I will bug him to get me in the WB Tri Team =P

God Father Sean with WB Jersey (Picture taken during the Disneyland Half Marathon)

Tour De Foothill

2008-11-08T21:54:00.000-08:00

I skipped my first training today and did the Tour De Foothill (50km ride with around 900ft of gain). When I was at the Long Beach Bike Ride I made a mistake of starting with the slow people because it was way too crowded!!! So this time I start off fast and race with the fastest group. The problem is... they were too fast for me... so after a while I lost them. Luckily there were coming up so I wasn't alone the hold time. This is an opened road race so there are cars driving along us. It took a bit to get used to but I gotten more comfortable as I ride along.

I finished in 2 hours (which is around 15 miles per hour). Not bad with those hills and stop lights.

It's good to see my good friend/ex coworker after the race.

Louis and Ferdin the ex coworker

When I got home I realized I have a flat. One of the sharp seed thing poke my tube! It's good cause I have an excuse to change the tube =P

Last Supper Week 'Kick Off'

2008-11-02T20:13:00.000-08:00

As much as Coach Paul told me not to do anything this week, I leaded a hike to the Hollywood Sign
I did have thai food at Thai Patio after the hike =)

Season Kick Off!

2008-11-01T19:54:00.000-07:00

When I got the email from the Ironteam's Campaign Manager I found out that we have 6 mentors and 5 of them are women. I thought to myself. Great, they can probably break me in half like a pencil. So I refer them as 'tough' women long before I even meet them.

So today I went to Team In Training Spring 2009 Kick Off and as I predicted, they all look tough. Just look at the coach. He can probably pick my arms off as if he is picking legs off a spider!

Tough Coach Paul

Anyway, Coach Paul told us to take it easy this week. Spend more time with family and don't exercise. I was like... wow, it's kind of like last supper. I will follow his advice for the coming week. Eat Eat Eat. I am calling it my last supper week.