The highlight of the day was the morning swim in Kailua Bay.The exact opposite of yesterday's swim at Hapuna. Great weather, almost no wind, no chop, just a gentle northerly current. After swimming out all you had to do was tread water and end up back on shore. Yesterday I took movies to capture the conditions. Today there was little point to movies; stills convey the same message.
This is what the bay looked like when I arrived this morning. Nothing. Not a blip. Kids were making sand castles on the little beach.
Here is my GPS track. We did stop several times as Coach Bill pointed out special features and sighting targets, such as why there is a coke building. I did the mile loop, the advanced swimmers went a little farther.
This is what I looked like after the swim. One happy camper.
The afternoon session was at the home of one of my fellow campers. A beautiful 25yd. pool on a fabulous property way up on the mountain, just south of Kona proper.
Finally got a pic of the entire group, a little bedraggled after a long day of swimming.
Coach Celeste second from the right, Coach Bill on the extreme left. Both were great teachers. I feel as though I learned a lot. The proof will be when the seeds planted this week sprout and grow in the coming weeks.
Relaxed head. Lower arms on wider tracks. Spear long and straight. Thrust from the hip. Push body forward rather than pull arm back. High hip, low foot, straight legs, hold and glide. Spend plenty of time on alternate breathing. Wow, so much to work on.
For dinner I ate at a place with a view of the bay. Toasted the end of class with a glass of Fire Rock.
Today was field trip day, sort of a rest day in the larger context of the week. On Tuesday and Wednesday we discussed options and the overwhelming preference was for Hapuna Beach. Perfect for me as that is where is race will be. I have been there twice before and the bay was like a lake. The first time it was a little windy on race morning, enough to dislodge one of the buoys, but there was hardly any wave action. Looking to the upcoming race, the challenge for me is to swim the distance and not miss the cut-off time. Which is to say, I never thought conditions would be a challenge, the not like Queen's Surf.
Just our luck then that the cold front that has been kicking up waves in Kailua Bay moved south far enough to trigger high wind warnings for the northwest coast of the Big Island. Winds 15-30 with gusts to 50. Large vehicles beware. When we arrived the guy at the guard house collecting parking fees pointed out that it was very windy and rough, no good for swimming. We assured him we were experts and went on in. Down on the beach Coach Bill huddled with the life guards. Don't know what was said, but probably something like "I'll keep an eye on these folks but might need a hand if conditions deteriorate." He did report that we were advised to stay on the north end of the beach due to larger waves on the south end.
I don't know if it was the surf or the wind but one of our group decided not to go in. Maybe she hasn't been around the ocean enough. To me it looked just like Kailua Beach on Oahu. Fast, short-lived shore break not more than waist high. No big deal.
I should have started my Garmin sooner. As it was we were ready to head out and it was still searching for satellites. Too bad the Fenix2 does not have a "start now and add on the GPS data when it becomes available" mode. At least in open water mode it will not start the timer until it has found a GPS signal. So, I headed out through the waves to were the water was finally deep enough and calm enough to swim, at which point it found GPS happiness and I could start my track.
I can't say for sure but about five minutes later the wind went absolutely crazy. The chop we have had all week now had streams of spray blowing across the surface of the water, making breathing impossible. When my face was down in the water things seemed normal, but every time I came up for a breath I was overwhelmed by total pandemonium. I hung on a bit more but with growing concern that my trying to stay with the advanced swimmers going parallel to the beach was putting everyone at risk of having to break off and come back to rescue me. Having decided the conditions were beyond my ability to manage safely I decided to swim back in. Along the way I hooked up with another swimmer and Coach Bill, who led us back to the beach.
The good news is that I was never felt panic. Just a felling that this was more than I could handle. Maybe had I stuck it out I could have made it to the north end, with the others, but I just did not feel safe attempting it today.
Here is a short movie I shot after I returned to show how bad conditions were. Sorry about the camera movement, I was holding as still as possible. Pay attention to the spray coming off the top of the waves. That is what was causing me so much trouble.
After the swim we all had lunch at a nice place in Kawaihai called Cafe Pesto. Then the group decided to keep the party feeling going with a really nice dinner at a wonderful place up above Kona called Holuakoa Cafe. I thought of it as a birthday outing and splurged on a steak and a glass of Merlot. A happy ending to a not so successful day.
Today was a day of contrasts. The morning swim was at the Kona Community Aquatic Center 25 yd. pool. Calm water perfect for underwater video. Afternoon swim was like Monday in Kailua Bay, only this time the chop was even worse. Local weather was much better than Monday, sunny and warm, only a light breeze, but further up the island chain the winds have been howling. That might explain the chop today. We split into three pods. One group did the full half mile, mine turned around at the fifth swim marker buoy, and a few stayed close to shore. My Garmin Fenix2 only credited me with 574 yds in 17 minutes, even though it felt like an hour.
The contrast went beyond weather. The morning session was about integrating what we have learned so far. The afternoon swim was a reminder that as nice as the new technique may be, when the chips are down and the waves are tossing you around like a sock in a washing machine you always revert back to what you know. As bad as it may be. Same thing like comfort food. The goal is to get the new technique so ingrained that it becomes what you go to in situations like today.
I haven't been taking any pics of class because there isn't time, and I don't want to lose my phone should some goofball snatch my beach bag. On Monday I packed it in the really cool swim buoy we all use for the long swim. Problem is, things inside get cold and the air trapped inside covers stuff with a layer of moisture from condensation. My phone came out damp, although unaffected - inside a Zip-Lock bag! So since then I leave it in my room.
Tonight was laundry night. That or buy a bunch more underwear. As soon as I got the wash going I headed off to ABC for some breakfast bread -- Taro Sweet Bread -- and grabbed some bottles of chocolate milk, my favorite recovery drink. This brand comes with extra protein! With the clothes in the dryer I headed down Ali'i Drive in search of dinner and came across a bazillion people waiting to watch the sunset. Today's lingered for over thirty minutes. Made me think about those old San Miguel commercials that used to play on the radio when I was in college.
When all the chores were done I busted out my birthday gift from Pattie (I know Sonya had a hand in it), an essential oils kit especially for athletes. The brand name is "doTerra." The stuff I tried tonight is "deep blue rub." Works great.
Today was all about recovery and how to connect the arm motion with the hip and leg action we worked on yesterday. Fortunately the air was not as cold as Monday, so even though the water was cool we did much better.
Did a neat dry land rehearsal of the recovery action with emphasis on elbow leading hand. My right arm especially tends to throw the hand forward. On the sand it is easier to feel how the descending leg lifts the opposite hip. All rolling action should come from the hip, not the arms and shoulders.
The morning session ended with our second video shoot. After lunch we gathered in the lobby to view day #1 and day #2 video. Astonishing how much better we all have gotten, and we did well at spotting errors. For the remainder of the afternoon we had a choice of a log swim in the bay or drill practice in the lagoon. We all opted for the lagoon, a better choice for integrating all out new skills and sensations.
Looks like we will be swimming at Hapuna Beach on Thursday. Great news for me, as I can get familiar with the layout and sighting objects. Coach Bill has done Honu and should be a gold mine of advice.
After the afternoon session I cleaned up a tad and rode my bike to go shopping. Stopped at the bike shop for co2 and a spare tube, then off to Longs for toilet paper and laundry detergent. As I approached my place I ran into fellow camp attendees sitting on the sea wall to watch the sunset. I sat with them, a pleasant way to end the day.
Whew! What a day. Two great sessions, all at the ocean and 90% swimming; I assumed there would be more lectures and films. Two hour morning session on the beach fronting the King Kamehameha Hotel, mostly drills with enough swimming to integrate. I ran my Garmin Fenix2 for kicks and logged 617 yards in 1:40. I was only credited with 13 calories, but I am sure I burned way more trying to keep warm. Water temp and air temp were low 70s and TI drills like superman glide just do not warm you up. We were all chilled to the bone after the first hour. I wore a long sleeved shirt, mostly for sun protection, and changed to my Rip Curl wet suit top for the afternoon session. Several others returned in full wet suits. We survived.
The afternoon began with a long swim. About average for me, 1,900 yards in 0:50 (I have to estimate because I forgot to stop the timer when I finished), for a pace of 2:32. Anything better than 3:00 is good for me. Still a lot of room for improvement.
During the morning we did a hip rotation drill that was really beneficial for me. Laying face down on the sand, practicing the arm - shoulders - hips - feet action that initiates the roll and pull. I am very discombobulated there. I was not the only person struggling with this. In fact, everyone was, just not for the same reason. So, after the long swim we went back to the beach and worked on it some more. I predict we will get that again tomorrow.
There is a first time for everything, and today was the first time I packed Makani Kekoa, my new Cervelo P3 tri-bike, into its Timbuk2 bike case.
I have taken road bikes to Maui for the Hana ride, but for those trips Frank Smith prefers we use minimal wrapping, just bubble wrap over the more exposed frame tubes, and let the ground crew carry the bikes on and off the plane. This makes sense when there are a dozen people in the group and only one sag wagon. We arrive in Kahalui, get the bikes road worthy, stuff the bubble wrap in the sag wagon and ride off. A dozen bike bags who require a van all to themselves.
The first bike I took to Maui was a Davidson steel frame. Great bike -- I still have it and really should ride it more. Then came my Merlin, in all its titanium glory. Both bikes, especially the Davidson, are capable of withstanding a reasonable level of banging around. Carbon fiber is strong, but even so I feel uncomfortable exposing my new baby to potential mistreatment, so it will travel in a bag.
Honestly, I intended to take more pics to document the process but I was so worried about getting it done I forgot. So all you see is the beginning and the end. Hopefully I will have the presence of mind to grab some shots as I unpack.
Next week, March 7 - 12, I will be attending a swim camp put on by the good folks at Total Immersion Swimming. TI holds a lot of smaller sessions across the nation, but this is the only way for residents of Hawaii to get a real TI experience without flying to the mainland. Viewed from that perspective it is a much better deal. Besides, spending an entire week focused on swimming without the distractions of work and everyday life allows for maximum skills improvement.
I will be taking my bike and running gear, but the swim schedule is pretty full. I hope to get in one good, long ride along the Queen K. just to get a feel for it. I may even rent a car to drive up to Hapuna Beach and ride out to Hawi, basically covering the race route. I will investigate transportation options once I am there.
I have promised myself I will keep a daily journal. Otherwise I'll forget 90% of what we did! I will try for some pics and videos but not if it becomes a distraction -- I am there to participate, not just document. No better inspiration than to promise to post updates here, so look for a series of posts from Kona next week.
Here is the itinerary. The Saturday swim is optional. My return flight is not until 4:00PM Sunday so I have some options for the long ride.
Monday, March 7th 8:30 AM –Meet for greeting and orientation. 9:00 - 11:00 First swim at the King K beach. 11:00-2:00 – Lunch break 2:00- 3:30 – Drills, Skills, and practice on the beach. 3:30-4:30 – Debrief and Video at the King K
Tuesday, March 8th 9:00 Meet on the beach at the King K 9:00-11:00 – Swim & Debrief 12:00-2:00 – Lunch break 2:00-4:30 - Swim session and debrief
Wednesday, March 9th 9:00 AM - Meet on the beach at the King K 9:00- 11:00 – Swim & Debrief morning swim. 12:00-2:00 – Lunch break 2:00-3:30 - Swim session at the King K beach. 3:30-4:30 – Debrief
Thursday, March 10th 9:00 AM – 2:00 PM– Meet in front of the King K to depart for a swim field trip. We will stop for lunch on our way home from swim. 2:00 -Your afternoon is free to rest or explore!
Friday, March 11th 9:00 AM - Meet on the beach at the King K 9:00-11:00 – Swim & debrief morning swim. 12:00-2:00 – Lunch break 2:00-3:30 – Meet on the beach for swim session. 4:00-4:30 – Debrief
Saturday, March 12th 9:00 AM – Meet on the beach for farewell swim followed by departure.
For the fact checkers out there the pic is not Kona. Can you guess where it is?
