Kailua Kona - SEVERE THUNDERSTORM WARNING

THE NATIONAL WEATHER SERVICE IN HONOLULU HAS ISSUED A

* SEVERE THUNDERSTORM WARNING FOR... THE ISLAND OF HAWAII IN HAWAII COUNTY

* UNTIL 900 PM HST

* AT 810 PM HST...NATIONAL WEATHER SERVICE DOPPLER RADAR INDICATED TWO SEVERE THUNDERSTORMS CAPABLE OF PRODUCING DIME SIZE HAIL...AND DAMAGING WINDS IN EXCESS OF 60 MPH. THE FIRST STORM STORM WAS LOCATED 3 MILES NORTHWEST OF KONA VILLAGE RESORT...OR 16 MILES NORTH OF KAILUA-KONA...MOVING TO THE NORTHEAST AT 25 MPH. THE SECOND STORM WAS LOCATED OVER THE KOHALA MOUNTAINS ABOVE KAWAIHAE...MOVING TOWARD THE NORTHEAST AT 15 MPH.

* THE SEVERE THUNDERSTORMS WILL BE NEAR... WAIKOLOA BEACH RESORT AT 815 PM HST PUAKO AT 825 PM HST KAWAIHAE AT 835 PM HST KOHALA AND HAWI AT 830 PM HST WAIMANU VALLEY NEAR 845 PM HST

THIS WARNING UPDATES THE PREVIOUS SEVERE THUNDERSTORM WARNING. THESE ARE DANGEROUS STORMS. IF YOU ARE IN THEIR PATH...PREPARE IMMEDIATELY FOR DAMAGING WINDS...AND DEADLY CLOUD TO GROUND LIGHTNING. PEOPLE OUTSIDE SHOULD MOVE TO A SHELTER...PREFERABLY INSIDE A STRONG BUILDING BUT AWAY FROM WINDOWS.

LAT...LON 1996 15609 1977 15587 2017 15555 2033 15587

Click this map above to see the current satellite map in motion over Hawaii.

~

Enough about the Quake - Back To Our Regularly Scheduled Ironman Week

The First 10 Secrets and Tips For Your Best Ironman 2006

50. Find a professional athlete and have your photo taken with him or her. Send it to all your friends who are not triathletes, and say "Me with Thomas, or Me with Belinda."
49. Scope out all the bathrooms at the King Cam - find someone who is staying there, and become their new best friend. In a moment after you help them change their bike tire, or with their swim stroke, say "Hey, do you mind getting me an extra key to your room so I can use the bathroom on race morning?"
48. Make your rock pyramid early. There, um, should be plenty of rocks lying around. If you don't yet know about the rock pyramid - it's a legend, and something really special. Ironman athletes often make "energy pyramids" in the lava fields as a way of connecting with the island, themselves, the people they are dedicating their race to and their spiritual beliefs.
47. Help someone with something. Good Karma is good karma. You'll need all you can get on race day.
46. If you're single, ask a triathlete on a training date. If you're not, ask your significant other to do something really special with you while you're on the island. REALLY special.
45. Prepare everything early. Register early, get all your gear taken care of early, get your bags all set up, your food, your checklist all taken care of long before race eve - as the week progresses, you want as much of your life to be on auto-pilot as possible.
44. If you eat yogurt, then eat yogurt. It will keep the bacteria in your stomach all good for race day. Don't vary brands or eat frozen yogurt during the week. You want to get your digestive bacteria all set with one set, then keep it in sync.
43. Drink ample water, but don't over drink - eat, but don't over eat - and try not to stress about every thing.
42. No Alcohol. I mean it. Every drink this week will make each of the last 5 miles seem 10 minutes longer. You don't believe me? Try it. But not in Hawaii.
41. Stand outside in the rain when it rains. Stretch your arms out and let the rain fall on as much of you as possible - close your eyes, and imagine the rain washing away all your worries, fears, stressors and problems. Forgive yourself for your mistakes. You are alive. You are racing in the Ironman on the big Island of Hawaii, on the planet earth which is spinning around a sun which is spinning around a Galaxy, which is flying through space and time. This is your space. This is your time. When everything is washed off of your conscience, go inside and get dry - you don't want to catch a cold.

...more fantastic photos from 3athlon.de

~

Shaken to the CORE.

This photo was taken by Kincaid Photo during an aftershock landslide as bikers passed the falling rocks.

What is harder to navigate, falling boulders or the unpredictable movements of other bikers and water bottles in an aid station?

Note: Photos courtesy of The Hawaii Channel

The majority of the world’s media picked up the fact that Kailua, Kona rattled and rolled yesterday, a few of them even mentioned the not-suprising fact that Ironman Triathletes were continuing to train during the aftershocks – while in the back of our minds we were all asking – what if the earthquake happened on the day of the Ironman?

How would 1,500 swimmers and 20,000 spectators evacuate the area in the event of a Tsunami warning? Or more importantly, how would the WTC stop the avid Ironmen and women who would stand their ground and say “I don’t care if there is a Tsunami, bring it on, I’m doing the Ironman.” I do wonder, if you were in the water during an earthquake would it be safer to swim out to sea, to avoid the wave build up, or back to shore?

Natural disasters will strike, and no matter where and when, Los Angeles, New Orleans, New York - we’re never going to be fully prepared. As triathletes, living lives of daily preparation and planning, we can assume that most triathletes might just have kept on going, biked around the boulders, swam over large waves, and even tried to keep running if the earth was shaking. Now that would have been a sight for NBC – Ironman, during an earthquake, and the athletes still going. Think of the ratings! Forget the Energizer bunny – that battery complany should have an Ironman athlete as their mascot.

On the week prior to an event people plan their entire lives around – it may be a bit of a philosophical shocker to wake up and realize that the firm ground we find ourselves on is, well, kind of shaky.

The metaphors that we can apply to our lives and to this sport as a result of the quake’s proximity to Ironman are vast. Athletes were up and about training; others were sleeping while most were on there way to the island when suddenly the news appeared.

I’ll end this post with one simple question: Is racing in an Ironman not simply a planned personal disaster for your body, where you shake it and your soul to the core? ~

Video from Hawaii Earthquake October 15, 2006

Click here for Video from ABC news covering the earthquake damage.
Commercial first - then the news report will come on.

Lava Java

One of the most beautiful buildings in Kona sustained some quake damage.

Earthquake building standards have improved since the Palace was built.

After the shake rattle and roll, it's back to business, you've got an IRONMAN to do.
Photos once again coutesy of Kai from www.3athlon.de
~

Earthquake Damage Photos from Kona

Source: USGS.gov

Here is a map of Earthquakes, magnitude 6.0 or greater, after the year 1868 on Hawaii.

Photos courtesy of 3athlon.de
~

EARTHQUAKE of Magnitude 6.3 rocks Kailua Kona Sunday Morning!

Magnitude 6.3 - HAWAII REGION, HAWAII

2006 October 15 17:07:48 UTC

Versíon en Español

• Details
• Summary
• Maps
• Scientific & Technical

Where can I find...?

Earthquake Details

Magnitude	6.3 (Strong)
Date-Time	Sunday, October 15, 2006 at 17:07:48 (UTC) = Coordinated Universal Time Sunday, October 15, 2006 at 7:07:48 AM = local time at epicenter Time of Earthquake in other Time Zones
Location	19.842°N, 156.059°W
Depth	24 km (14.9 miles)
Region	HAWAII REGION, HAWAII
Distances	14 km (9 miles) NNW (337°) from Kalaoa, HI 23 km (14 miles) NNW (344°) from Kailua, HI 23 km (14 miles) WSW (244°) from Puako, HI 103 km (64 miles) W (279°) from Hilo, HI 246 km (153 miles) SE (131°) from Honolulu, HI
Location Uncertainty	horizontal +/- 5.8 km (3.6 miles); depth +/- 7.6 km (4.7 miles)
Parameters	Nst=205, Nph=205, Dmin=20.9 km, Rmss=1.07 sec, Gp= 36°, M-type=moment magnitude (Mw), Version=6
Source	USGS NEIC (WDCS-D)
Event ID	ustwbh

Ironman 2006 Photo Gallery Part 3

Paula Newby-Fraser and Faris Al-Sultan just arrived at the airport.

Michael Lovato and his wife at Lava Java

The Kona Pier

Jan Sibberson moves so fast,that his image resembles a fox in the water.

Natasha Badmann

A very vascular Normann Stadler
Click his name above to see his website.

Michellie Jones, Heather Fuhr and Lori Bowden
Can you find Normann in this photo above?
Click Heather and Lori's names above to see their web sites.

Photos courtsy of 3athlon.de
~

Hawaii Ironman 2006 Photo Gallery Part 1

Photographers, reporters, athletes have all started to arrive in Kona for the 2006 Hawaii Ironman - here are some photos from Kona this week.
Photos courtesy of Kai Baumgartner from 3athlon.de

An island awaits you, covered with palms and pavement that will change your life.

Two of the newest residents of "Dig Me Beach," showing off their washboards and special needs bag.

Tourists rush quickly back to the cruise ship after sighting triathletes in Rippedville.

A sunset in Kona
~

"Funny How Time Slips Away" Paradise Revisited with Ironman Mark Rothbaum

There are perhaps not many people who attribute their introduction to the World Championships of Triathlon to Willy Nelson – but we found one who does.

Mark Rothbaum has been Willy Nelson’s manager for thirty years, and he has now finished 5 consecutive Kona Ironmans.

“I went to Kona with Willy for a concert and stopped in at Peddles, the store with all the Ironman stuff in it,” said Mark. “That was my first real exposure to Ironman, and there was something awesome about it. It was plump and juicy and I decided I would devour it – eight months later I was racing.”

He hooked up with Steve Tarpinian for coaching and inspiration. But Mark’s profession doesn’t lend itself to an easy training schedule. “Managing the fella who wrote On the Road Again suggests that I do a lot of traveling; I have to be creative when training,” he said. “I own two bikes - one on each coast, I ship wetsuits ahead, get good maps of the city and find out the good gyms to work out at.”

I’ve talked to a lot of people about their race techniques and idiosyncrasies. Mark has one of the most positive and humble habits during the run. “Mid-way through run, when the air is very still and the sun’s going down, is the hardest part of the race for me. So I use the telephone poles in a unique way to keep me going,” he said. “The poles are less than a minute apart, and as I pass one, I dedicate it to someone who has helped get me to this point. I alphabetically thank them and move on.”

I asked whether we’d ever have the pleasure of seeing Willy out on the course one day. “Willy runs every day, swims when he has water available and loves to bike, but he needs some time off to really train for an Ironman,” said Mark.

I've known Mark for a while now -- he is an amazing, inspired and motivated person. He finished this year with a strong 13:34:11 in the 55-59 age group. He wants to do a 5:45 Half Ironman this winter, and a sub-thirteen hour Ironman.

~

The Great Cherie Gruenfeld

Cherie Gruenfeld nabbed third in the 60-64 age group this year in Kona. A living example that our sport is the real fountain of youth, Cherie is quite simply, hot. With a perfect body this super-fit-looks-not-even-thirty-seven-year-old has won her age group in Kona half a dozen times. This year marked her thirteenth Ironman Championship race - despite having fractured three ribs a few weeks ago.

Gruenfeld was the vice president at the Artificial Intelligence Corporation, a vision technology-oriented company, and a former special education teacher. With the encouragement of her novelist/triathlete husband Lee Gruenfeld, she graduated from short triathlons to the Ironman distance in 1992, earning an age group ninth in her Ironman Hawaii debut that year.

If you walked down the cereal aisle in the grocery store in 2001, you probably saw her on a Wheaties Energy Crunch box. That honor befell Gruenfeld, who was chosen among some 10,000 applicants, to become one of the six winners of Wheaties’ inaugural "Search for Everyday Champions" contest.

Triathlon impacted Cherie’s life in a way that propelled her to share her experience with others. She founded the Exceeding Expectations program, which uses the sport of triathlon to re-direct the lives of at-risk inner city kids in San Bernardino, California. She raises funds to pay for entry fees, bikes, equipment and runs a training program for the kids. Cherie has seen triathlon work its magic in the kids. “Their self-esteem is so high," she said. “Where before they were average students, now they're leaders in their classrooms…It's fun."

One thing that Cherie was unprepared for was the pressure of keeping Exceeding Expectations funded. She thought she'd be spending most of her time with the kids, doing one-on-one training and arranging for them to participate in local triathlon and running events. Unfortunately, it turned out that the majority of her time has been taken up trying to raise money for bikes, shoes, race entry fees, transportation and training supplies. The program is funded entirely by private contributions from generous people such as yourselves.

So her goal for the first half of 2005 is to get enough money into the program to allow her to back off the fundraising a little and spend more time directly with the kids. The target is $10,000 and the vehicle is a program set up by the Ironman organization in conjunction with the Janus Foundation and Active.com. As an athlete competing in an Ironman triathlon in Coeur d'Alene next summer, Cherie will be able to collect contributions on-line, and she is eligible for some matching money from Janus. For the first time, contributors will be able to use credit cards to make donations, and we're hoping that this kind of convenience will make it easier for people to donate.

The easiest way is to use the website Janus set up for the program, which will allow you to use a credit card (Visa, MasterCard or AmEx). It's tax deductable and you can get there by clicking on this link: http://www.active.com/donate/imidaho/expectations

To learn a little about Exceeding Expectations and see some photos of the kids racing in recent triathlons, please visit Cherie's Website: http://www.cheriegruenfeld.com/

~

Ironman Thoughts From The Past

From a Foggy Encinitas Coastline: I'm working at the Magazine office today. I have some great Age Group Profiles coming, and some new photos that arrived today to post later...


In 1997, I wrote the following piece for Triathlete Magazine's Starting Lines. You can Click Here to read more Starting Lines articles from the past, and they will all soon be posted to the web. Looking back on your life through Ironman-colored glasses is a very interesting exercise...

Kona, Hawaii, the week before the biggest race in the sport: the Ironman. During pre-race week, swim every morning at the Kailua Pier. Think about how nice it would be to live in Hawaii. Find a massage therapist and get a pre-race massage. Think about your fitness level as you watch the finest bodies on the planet saunter around, quads bulging, wash-boards flexing.

As a part of the 100-step preparation plan, put reflectors on your race clothes, and then hope to finish during daylight. Visit this nervous place between excitement and fear. Feel like an Olympian marching with your country at the parade. Attending pre-race meetings and pasta dinners, wonder how much more bloated you could feel during a taper. Think about your training, your life, your nagging injury and whether or not you’re catching a cold. Remember to wrap your bike gear and water bottles in a garbage bag before checking in your bike – it always rains the night before Ironman.

On race morning, be happy that not too many people have found the same secret bathroom that you lined up at. To avoid eye-fog, put a small drop of Johnson’s Baby Shampoo in your goggles, then rinse them twice. Store an extra pair of goggles in the back of your suit. Question your self-seeding at the start as you feel legs and elbows bump into you before the cannon goes off. Seconds before the start, remember to lift your legs to the surface, to get those few added seconds.

Feel the boom of the cannon shoot straight through your heart as you become a fish in a boxing match. Think it will get better, even though people will stay around you for the entire 2.4-mile swim. Climb out of the water. As your tongue touches the top of your mouth, acknowledge the feel of cotton mouth, having gargled salt water for over an hour.

On your bike, feel the crowd that will launch you out of Kailua with a cheer. Find yourself on the Queen K lava fields with a long and visible strip pf cyclists in front and right behind. Continue your journey over the overcooked burnt brownie spewed forth by Madame Pele.

Be relieved to be relieved on the bike. A few ounces lighter, put the hammer down. Hydrate and eat the perfect amount of food. Hit the wind and get discouraged, then remember it’s everyone’s wind. The town of Hawi will blow by; feel the need to get back to the finish faster. As the sun gets higher in the sky, the tailwinds will turn into headwinds, then back again. Realize that you don’t want this moment, this day, this race to end – you’ve been waiting a very long time for these “few” hours. Sense the burn in your legs and take note that your tan line is being tattooed onto your body by the Kona sun. Pull up on the pedals as well as push down to relieve fatigue on your quads.

As you and your cycle-rocket arrive at the Kona Surf, dismount your bike and stumble into the changing tent. The tent-people will help you with your stuff, put sun-block on your back, and with enthusiasm comment, “You look great! Keep it going! Good luck.” Depart the tent with new friends.

Begin your journey through “The Pit” and back into town. Thousands of people will be there cheering you on. Hear the cheers fade, and acknowledge that the only sounds left are your breathing, your heartbeat and the squish-squish-squish of your feet – wet with sweat and water – as they hit the steamy pavement. Question more parts of yourself than 100 years of therapy can. Pretend that the race is 26 one-mile races.

Enter the “Lack-of-energy Lab,” and think about the finish line. Grab your special-needs bag; it will feel like it was in a microwave oven just as you yourself feel like you’re in that oven. Remember Paula Newby-Fraser’s advice: Continue to put ice in your running cap at every station. Get a cramp. To relieve it, take controlled breaths. The cramp will disappear.

Run back towards town, and hear the crowds grow louder. On your final approach, run away from the town, then down a glorious hill to the start of the most memorable pavement on the planet: Ali'i Drive. The lights will be in front of you, the cheer will grow to an uproar. The uproar will spread to every cell in your body. Feel something that you can never explain. Finish the Ironman.

Train Smart, Mitch Thrower (written in 1997 - course has changed since)

Comments and reflections are welcome.
Send your thoughts to mthrower@triathletemag.com

~

Kona Flashbacks Part I - The Bike Finish

I remember the kids in the Banyan tree when I arrived back in town. How did they get up there? Check them out in the photo above...

The feeling in your body and legs when you first get off your bike in an Ironman is part relief, part disbelief and part whirlwind, but mostly, it's just pain. Forget walking through a fire or hot coals - just run to your transition gear bags.

I find the first 3 miles to be almost as challenging as miles 23 to 25 of the marathon. The last mile of the marathon in Kona does not count, because the streets are lined with people cheering, and because Ali'i drive simply must have magnets underneath it to propel forward the dreams and hopes of tens of thousands of athletes worldwide.

Ironman is a goal, an achievement.
Transform yourself - Start today.
-Mitch

~

Your Thoughts

A special thank you to everyone who is reading this blog, and thanks for forwarding the link to your friends around the world.

I love reading your mail, so keep it coming - send your thoughts, stories and reflections to: mthrower@triathletemag.com

Here are a few of the e-mails I've received in the past two weeks about the blog:

(And I'm going to keep blogging about Ironman, triathlon and life for the next year - so stay tuned, and stay in touch!)
-----------------------
From: Guido Geis
Sent: Saturday, October 22, 2005 7:48 AM
To: mthrower@triathletemag.comSubject: IM blog

Mitch,
Holy *&%$$! – I always got goose bumps reading your blog the last two weeks.
Well, I don´t know what to say, but to be honest: THIS IS IT!
Originally I didn't want to mail you because I thought there were too many others writing; just another crappy mail. But after all, I'm really psyched about the different viewing angles of your blog.
The pics are the most exotic – who wants to see any more pictures of Faris or Welchy! This is what´s really going on in most of the hearts of people who inhaled the spirit.
Keep blogging – you are THE MAN!
A big MAHALO from Germany
GG
-----------------------



Hey Mitch,
Congrats on your race. Made it out on Friday to see my friend's race and the funny thing was that it was easier to know what was going on in Kona town each day by just going back to the hotel and paying the extra 10 bucks to log on to your site to read up on all the happenings.
You did an amazing job and I just wanted to say thanks for allowing me to sit poolside at the Sheraton and read up on all the happenings each night.
You have given me the desire to go back to Hawaii again and race. The last time I did the race I said never again but thanks to you I plan to get back into it and make it to Kona again to join the real party.
Thanks for your inspiration!
Talk to you soon.

Tom Hodge
President Recovox
www.recovox.net









---------------------
From: Kelley Brandon
Sent: Friday, October 21, 2005 9:53 AM
To: mthrower@triathletemag.com
Subject: Greatest Training Songs?

Hey Mitch,
First off I just want to say thanks for the great reports from Hawaii. This is actually my first year of tris and I'm completely addicted. I'm even starting to daydream about one day making it to the big show, IM Hawaii.
I'd love to get a list of your greatest training songs. I do the same thing you do--pick a song for every race that keeps me motivated.

-Kelley
------------------
From: keith borg
Sent: Friday, October 21, 2005 7:09 AM
To: mthrower@triathletemag.com
Subject: ipod list

Would love to hear your list for training. I use my ipod regularly and the new nano is even better. You could also put in your playlist at apple or even have monthly playlists there as an idea. Really have enjoyed your blog. Raced in '98 in kona and part of my soul still wanders the lava. Not sure I want it back but it would be nice to reconnect with it occasionally and still leave it there...

Take care,
Keith Borg MD, PhD
Asst. Professor of Emergency Medicine
Emory University


Thanks Again.
-------------------
From: *Thom Klingman (812)
Sent: Friday, October 21, 2005 6:08 AM
To: mthrower@triathletemag.com
Subject: Hawaii Blog

First, let me say thank you for your time and thoughts about this year's race. It's the first thing I have read when getting to work for the past couple of weeks. It's nice to hear someone else's perspective.

Would you consider keeping up with this site? Just as the new movie "What it Takes" is going to feature a year of training for a handful of pros, I think everyone would enjoy seeing another "age grouper's" perspective of training. I had a cocktail party last night for a friend of mine "Steve Riddle" (9:28 on Saturday), and we all agreed that this blog has been extremely motivating. I'm even considering putting up a blog for my friends and family as Lake Placid approaches. Just a thought.

I would enjoy seeing your list of training songs. As the winter approaches I can hear the hum of my trainer in the basement and know that I'll need some distractions.

Congratulations on a great race.

Thom Klingman
Klingman Williams
Charlotte, NC 28202

------------------

Remember...

Hawaii is waiting for you.

You now have less than a year to train.

-MT

~

More Tips and Secrets for Your Best Ironman Experience

Here are the next 9 of the 90 Tips and Secrets for Your Best Ironman Experience - scroll down thru this blog for the rest of the tips…

64. On the morning of any Ironman, wake up very early. This will set your whole day on the right course. Make sure you get to a bathroom. If you run out of time, then don’t worry about it – there are plenty on the course.

65. Realize that you will forget something, or something will go wrong -- just accept it. I forgot to put water in my front water bottle, and it was a while before the first bike aid station - so I had salt-water-cotton-mouth for the first few miles of the bike race. I could have let this upset me, but I chose to relax, and enjoy that first sip of water from the first aid-station.

"Anything is possible" may be the Ironman tag line and these words may carry with them a world of possibility for our lives, but when it comes to the race you should also rephrase them -- “Anything can happen.”

Just ask Normann Stadler, former world champion, who, after experiencing some very difficult bike issues including flat tires - and a tire that was glued with enough glue to keep it on the wheel forever – he actually got so frustrated that he hurled the wheel, frisbee style, into the lava fields, and then, following some additional bike issues, he actually flung his bike into the lava field -- breaking it. I like Normann, and he’s contributed quite a bit to our sport, and he had a tough day, but you have to wonder about the pressure. The tires were perhaps over inflated, as were his stress levels.

I had heard that a few weeks before, in San Diego, an impatient commuter did not like waiting behind Normann who was biking and actually chased him down, got out of the car, and pushed him off his bike and then threw his bike into the field. This is perhaps where Normann got the idea to ride and toss. Not sure how much NBC will show of this experience, but this German drama will make good television.

Norman could have finished -- simply waited for some power tools to remove the superglue and the sag wagon – but perhaps it’s different for the professionals that save it all for the cash and career producing race performances. I've noticed that once pros discover that they are not in the money, they sometimes decide that it just might be more economical to drop – and be fresh for the next race. I still think he should have stuck it out.

The agony of waiting 365 days for something and then having a multitude of issues stop you in your tracks must be tough, so, as a pro or age-grouper, you should be prepared for anything to happen.

This race is about overcoming many challenges in order to finish – these challenges don’t stop when the starting gun fires – you have to be prepared, and adaptable to the challenges and course conditions.

66. Get to Hawi as fast as you can. This year was the easiest year to bike to Hawi and back that I have ever experienced. Whitney Lynn, a long time resident of the Big Island said “I have never experienced winds that favorable -- since I’ve been training here.” We actually had a "sail" wind on the way back - this is a wind from the side that if you're on the right wheel configuration - it helps you sail forward. It's better than a tail wind because the wind is catching more of your body. I've been convinced that, in most Ironman Hawaii races, that a minute faster to Hawi = 2 to 5 minutes faster on your overall finish time. Typically, as the island heats up, so do the winds.

67. Remember, you cannot help another biker on the course - it's outside assistance.

68. Get in the water early. This year I started near the pier, and I was able to branch out to the right for some open water so I could stop a few times to take some photos for the special report. If you like open water, swim near the edge of the pack.

69. Book your condo or hotel now for next year’s event – they are almost sold out, and the island real estate market seems to be increasing the prices exponentially as availability becomes more limited with the more spectator-friendly “Tour-de-France style” finish line and race course.

70. Go for a very slow spin the day after the race. This will help your recovery substantially. So before you pack your bike up, head out for a quick spin – make sure you still work. Swimming is the easiest discipline to pick up again after your race, so get back in the water quickly.

71. Wear a bright orange shirt and a Speedo as your Halloween costume this year. Show your race number tan lines. Ask for Power bars instead of candy at the door.

72. Get an Ipod. Learn how to use it. Burn all your CDs into your computer, and become your own DJ for your training and race week music. Music has a powerful influence on performance. Cue up songs that empower you in your mental ipod. Use music to create a “soundtrack” for your training and racing experience, especially during Ironman week. Pick a song to represent every Ironman event or triathlon you do.

My song from this year’s Ironman was from U2, titled “Sometimes You Can’t Make It On Your Own.” I heard it the morning of the event several times and sang it during the run. If you’re interested in my play list of the greatest training songs, e-mail me at mthrower@triathletemag.com

Here are the words – I remember singing it every time someone handed me something at the aid station, and it was going through my head as I hit Ali'i Drive.

Sometimes You Can't Make It On Your Own

Tough, you think you’ve got the stuff
Your telling me and anyone
You’re hard enough

You don’t have to put up a fight
You don’t have to always be right
Let me take some of the punches
For you tonight

Listen to me now
I need to let you know
You don’t have to go it alone

And it’s you when I look in the mirror
And it’s you when I don’t pick up the phone
Sometimes you can’t make it on your own

We fight all the time
You and I, that’s alright
We’re the same soul
I don’t need, I don’t need to hear you say
That if we weren’t so alike
You’d like me a whole lot more

Listen to me now
I need to let you know
You don’t have to go it alone

And it’s you when I look in the mirror
And it’s you when I don’t pick up the phone
Sometimes you can’t make it on your own

I know that we don’t talk
I'm sick of it all
Can you hear me when I sing
You’re the reason I sing
You’re the reason why the opera is in me

Well hey now
Still got to let you know
A house doesn’t make a home
Don’t leave me here alone

And it’s you when I look in the mirror
And it’s you that makes it hard to let go
Sometimes you can’t make it on your own
Sometimes you can’t make it
Best you can do is to fake it
Sometimes you can’t make it on your own

To email this, or any of the Ironmitch blog posts to a friend, just click here or click the small envelope located on the right below any post... it's fast and easy! Spread the word...

~

Awards and...

The awards were very inspirational - not too long, and very well scripted.

More meetings today, Monday - so after a long day of meetings, I'm finally sitting down to catch up.

It's quite hard to walk down stairs today.

So many thoughts when I watched the sun set on the Ironman Week. Will I be back next year? Should I book my condo now? What will happen between now and then in my life and the lives of the other Ironman athletes?

It is strange that the Ironman has become an annual holiday or like some type of timepiece. It is an event that you don't simply set your clock by -- it is something you set your life by.

Still to come in this blog...

-The Awards

-The Triathlete Party UNEDITED PHOTO GALLERY

-Lulu’s Triathlete Dance Party EDITED... ;)

-Alii drive at 3:00 a.m. the night after the Ironman

-The Oakley Athletes at The Four Seasons for some R&R

-The last 30 tips for Your Best Ironman Experience at any Ironman Event worldwide!

-The easiest race to qualify for Ironman Hawaii...

So come back daily to check in -- and be sure to bookmark this site!

http://ironmitch.blogspot.com

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Ironman is Never Easy, But...

Ironman is never easy, but yesterday's conditions were extremely favorable.

The wind, heat and humidity were the best I have ever experienced here. It was still hot, and it was still windy, but wow - what a day.

My next 30 tips are coming later today - mixed with additional lessons from yesterday's race - along with a massive photo gallery and a brief essay. So check back here this evening.

Here is a photo with Faris Al-Sultan , the winner, from after the race last night.

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The Tri-Whoos In Kailuaville

The triathletes are nestled all snug in their beds
With thoughts of GU squeezing and staying away from the MED
They’ve biked and they’ve swam, they’ve run even faster
So with no delay, Hawi will come faster

The wind will blow, blow and blow
The sun will beam, beam, and steam
All athletes need to do
Is show what they mean

-Mitch Thrower

Photos and 10 more of the 90 TIPS AND SECRETS on The REAL New Year's Eve

What a day. There are a great many "things TO DO", and lots of STUFF associated with this sport. It’s like a puzzle. I’m sitting on the Lani at the Four Seasons and the winds are blowing quite strong out here - so be prepared for a really windy Ironman tomorrow. Here are the next 10 tips of the 90 – I have many stories and photos that I will have to post after the event. Tomorrow, I may be able to get some posts up – so keep checking…

Scroll down for tips...










Make sure to check out Preston, the president of Kestrel, in the photo - he's a wonderful guy and has kept many of us on hot bikes for many years.

I know it’s going to be a long day – but I’m ready, and really looking forward to it. Now my pillow beckons…

62. Tonight’s pro tip is from the 4th place finisher in last year’s race and his 15th consecutive race in Hawaii - Alexander Taubert. I asked him what advice he had for the athletes. His reply? “I have no advice. Just Go.”

63. When you finish reading this blog, go to sleep, the race is in less than 12 hours.

64. You have done all the prep you can. Now relax.

65. Don’t stress about sleeping, if you can, great – if not – no big deal. You’ll be able to sleep fine tomorrow night – trust me.

66. Listen to your body tomorrow.

67. Whatever happens tomorrow in the Ironman, don’t stop. Just finish.

68. As the sun burns your skin tomorrow (the sunblock WILL wash off), let the day burn into your memory.

69. Set two or more alarm clocks tonight.

70. Tonight, before you go to sleep, call someone you love. Tell them.

71. Be camera friendly. Remember, when you come out of the water at the end of the swim, flex, pose, do whatever you want to do, because they take your photo as you exit the water. Suck in that stomach! Riiight. Also at the finish line. Do something amazing when you finish – remember – your photo and video are going out live all over the world with your finish, at http://www.ironmanlive.com/ and it will be accessible on the internet FOREVER.

Thanks to Kai from http://www.3athalon.de/ for the sunset over Kailua Kona photo at the start of this story. Again, even if you don't speak German, check out his site.

And on http://www.triathletemag.com/ you will find more photo galleries and expert stories from the best journalists in the sport.
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