Archive for October, 2010

Hawaii Ironman Number 20 – Race Report

I am not sure where to begin writing another race report, so my goal is to keep this one short! I have been thinking about this all year knowing it was my 20th Kona Hawaii Ironman World Championship race. I never imagined this would happen when I began racing here in 1987. So much has changed, yet again, it is really the same. Race day for an ironman never changes, it is you, the course, the day, the conditions, and most important your outlook all day long.

I woke up to a glorious cloudless morning, light winds in Kona, and a body that was ready to race.


I absolutely loved the ironman swim this year. I started more to the left of the pier, found pretty clear water and swam on faster feet. There was little if any hitting me, banging me, or being swum over top of. It was crowded at the turnaround boat and then I found fast feet again, exiting the water in 1:06:18, two minutes quicker than 2009, which I attribute to my new Kiwami Amphibian Speed Suit. It was terrific, comfortable, and FAST.


This continues to be my favorite part of triathlons, I love the bike section. I enjoy working hard, fighting the tough cross winds from mile 50-70, and smiling all the way back home. I even sing ☺ I should have been a bit concerned as I had to “pee” copious amounts of liquid, not to mention barfing again…Yikes, way too many bodily functions happening on the bike all at once!!! I have no idea why that happened, but it was not the part I “love” while on a bike. I was lucky the bike chain did not freeze up! I finished the bike in 5:35:36 averaging just over 20mph. Once off the bike, I found it difficult to run through to the transition tent as evidence by over 5:00 in T-2. I felt like my body wanted to be in the ocean and not getting ready for a marathon. Once in the tent, there was ice, cold towels, Lolly, Dr. Ann, and Pua watching over me. Pua’s last words as I excited the T-2 tent was to take my endurolytes (sodium) as I had more than likely washed them out of me during the bike ride. I did not listen very well ☹


When you begin the run there are hundreds of people lining the run up Palani and you almost (almost) forget you are climbing straight up! I felt awesome in the beginning parts of the run, through town, on Alii where I saw Kaitlin, Wendy, Sam, and others cheering us on. Then at the Lyman’s aid station I was able to get my water from Finn, our friends’ 3 year old…he was ALL smiles! Next up, the first turnaround and I was running at an 8:30 pace…YES! Back through town and to the 10 mile mat, even running a bit quicker…I still felt good, sticking with my water, sponges, Hammer gels and more water. Once up on the highway the heat and sun are pretty brutal as we head out to the Energy Lab. All of a sudden I began to feel awful…slowing down by almost a minute per mile but still able to keep going through the 17 mile timing mat. I had 9 miles left to the best finish line in the world. On the way back, I would every so often check my Garmin GPS…once I saw my 11:00 pace I decided never to look at the watch again! I continue my slow run/shuffle/coke stops/ back into town. Once on Alii Drive you realize that it is the BEST place to be on this day. I am not sure what compares in sports to the Hawaii Ironman finish line. Throngs of people cheering, screaming your name (on my race bib), and more speed back in my legs than the last hour. I continue to be in awe of this finish line especially knowing it was my 20th time crossing this same finish line. I hope to be here for 20 more! It is truly a magical experience–very, very humbling, challenging, and oh so rewarding.

The Med Tent
I truly was not planning to visit the med tent this year. However, my body let me know this was my only option. Pizza and massage would have to wait! I finished the race having GAINED 7 lbs and thus becoming hyponatremic due to very low electrolytes in my body. I believe the sodium was washed out on the bike, and ingesting Endurolytes (salt tablets) while running could not rectify this problem. They took my sodium levels and did not like what they saw, so I was an invited guest for about 90 min. Usually I am begging for an IV to rehydrate and speed my recovery. This year the docs kept sending me to the bathroom to pee in hopes of reducing the bloating. When discharged, I was told to go home and eat potato chips… Sounded like a plan, however there is nothing like that in the house!! So I had pizza and milk in the middle of the night instead! Now three days later, I am still looking for my ankles and calves! I am sure they will return soon ☺


Editor’s Note: With this result, Laura broke the W55-59 AG Kona record by 50 minutes!! She is now the holder of two Age Group records, W50-54 and W55-59! Congratulations Laura on an amazing race!!

Laura is IM World Champion 55-59 AG!!!

Laura had an amazing day out there to take the 2010 55-59 Age Group IM World Champion title!

Congratulations Laura! We can’t wait to read your race report!

The results as posted on the Live Coverage on

Sophiea dominates the 55-59 age category – impressive racing!
1 417 Sophiea, Laura 55 Atlanta GA USA 1:06:18 3:48 5:35:37 5:53 4:00:08 10:51:43
2 419 Rouse, Kimberlee 55 San Diego CA USA 1:21:36 5:01 5:59:45 3:56 4:03:58 11:34:15
3 414 Wilson, Rose 56 Greenville SC USA 1:04:55 5:40 5:49:02 3:57 4:34:49 11:38:22
4 412 Welder, Laurelee 56 Kelowna BC CAN 1:25:06 5:05 6:08:10 5:10 3:57:10 11:40:39
5 392 LeStrange, Missy 58 Visalia CA USA 1:11:37 3:35 6:06:04 5:17 4:14:18 11:40:49

Here is the link to the Race Coverage on

Kona Kountdown – 8 days out

Eight days from race day, deep into taper…the weeks you love to hate. Most morning I wake up and feel like I have been doing way too much but realize that is because I am doing so little. I love the short 2 hour total workouts, and even miss my five hour workout days! However, I do enjoy my off time but really want the race to be here! Friday is a total day off of training for me. I love sitting here at the ocean away from town and all the nervous energy thinking about race day and the fact that I am here racing again at the Ironman World Championships. The best place in the world to be this week!!

The ocean has had big swells and swimming has been a blast. One moment you think you are swimming only to find yourself on top of the swell, up higher in the ocean than you believed you should be and your stroke has gone! Love it!! Great time heading out, slow time coming back in. Be careful coming back in, as there are many of your close friends heading out at the same time you are heading into shore.

Good luck to everyone in this last week, enjoy the week, soak it all in. It is truly a special place to be. Make sure to visit the expo and talk to the SpiderTech people. They know how to protect those nagging injuries and help you get to the start line ready to race.

Enjoy Kona!


This post was originally published at the SpiderTech blog:

Kona Kountdown – 12 days out

I continue to be amazed that race day is 12 days away. The electric feeling is already in the air here in Kona. I met a big group for a swim out to the turn around buoy this morning. It was a cloudless morning, bright sunshine, with many fishes to see along the way, even an eagle ray. The ocean is so full of amazing creatures that take my breath away…in a good way. This past weekend was the last big brick build out on the Queen K. I was able to experience the wonderful cross winds that literally make my bike go along at a 45 degree angle as well as the infamous heat on the highway. It was a humbling experience! While running back to the car , Craig Alexandar, Terrenzo, Mathais, Edwardo, Cam, and a couple other pro men were headed out to the Energy Lab at a clip I could only dream about. It was awesome to see these guys!!

I was again helped on the run with my Hammy SpiderTech Tape. Love the colors, but even more it has kept me injury free, healthy and ready to race. I even figured out how to cut one and use it to help out a knee issure for the run. Where has this tape been my triathlon life.

Good luck and safe travels to everyone not yet in Kona. It is such an incredible place to race.


This post was originally published at the SpiderTech blog:

Testimonial – Michael B

At age 56, only 5 beginner Triathlons, and no professional training , I decided to take on Ironman New Zealand. Like all new Triathletes, I was worried about the distance, the cutoff times, my nutrition plan, and my total lack of tri knowledge.

4 months before IM, Laura agreed to take me on as a student. Laura’s training plan was intense but her ability to incorporate her knowledge into my workouts was incredible. I learned how to understand and improve my training . Laura’s program helped me build my endurance, and develop a personal nutrition plan , and understand my body’s capabilities.

By the time Ironman arrived I was well trained and confident in taking on the task. My results exceeded my expectations. Being so well prepared made my IM experience even more amazing than I thought it would be.

I have continued to work with Laura since IM New Zealand and I have reached new levels of speed and endurance which I would have never believed I was capable of. Laura has trained me through new PRs at every race. I have since placed 1st in my AG in an Olympic distance event, and qualified and competed in the 2010 USAT Nationals. None of this would have been possible without Laura.
Laura is very nice, understanding, and easy to work with. She is an amazing athlete and is willing to share all of her knowledge, experience, and her race secrets to help you attain your goals with confidence.

Laura’s training program is not for the meek, or without a serious commitment. But if you are ready to take on new goals, get answers to all of your training questions, become a stronger athlete,..and get back to your high school weight,.. then Laura is your answer.
I continue to respect the relationship I have developed with Laura as my professional coach, as my friend, and as my biggest supporter.

Michael, Atlanta, Ga.

Kona Kountdown – 24 Days Out

We are just over three weeks out from the Ironman World Championships. It is finally becoming a reality and it continues to thrill me thinking about lining up on the beach race morning. The Hawaii Ironman World Championships is totally amazing, chill inducing, and greatest place to be if you love triathlons! Seeing the people you read about, talking to all the athletes, and soaking up the energy of race weeks reminds me of why I love triathlons and why I continue 25 years later to still enjoy this sport.

Thankfully this year with the help of Spider Tech, I am able to keep those nagging muscles a bit more healthy and focus on training. YEAH!

I am looking forward to the next 24 days and beginning to taper and really take this all in as I get ready for Kona #20.


This post was originally published at the SpiderTech blog: