Sunday, December 10, 2017

Why T2 is the Important One, Especially in Ironman & 70.3 Racing


T2, a time to regroup, assess status and plan for the run


Fresh off the bike, a smile on her face, she's ready to run




Aren't people nice? I had a root canal done about 15 years ago and got a call from the doctor's office telling me that he was doing a study and would I possibly be available for a follow up xray.  Reluctantly, I agreed having been in that position before putting together lectures and am always grateful when patients will go out of their way to help out. When I got to the oral surgeon's office, he mentioned, "I think about you almost every day."

"Right, I believe that!" I replied.  "No, really I do. You taught me that copious irrigation, really wash
ing out surgical wounds the way you ortho guys do, would decrease my infection rate.  And you were right.  So whenever I operate on a patient, I think I'm doing the John Post wash out."

While I thanked him very much, my suggestion was hardly original.  However, if I saved any patients from an infection, then it was more than worth it.


The same thing is true in triathlon.  How often, say before a race, are you just sitting in transition waiting, and you see another athlete with different tires, or a funny transition area set up and you ask her, "say, why do you do that?"  People are very willing to share this information with you.  If fact, they consider it a true compliment that you might wish to emulate them.  So for the remainder of your tri career, every time you set your transition area up like you learned that day, you could tell that athlete, "right, I think about you almost every race."



Slow transition? SlowWhadya mean my transition is slow?
T2 - A Place to Regroup

I've always thought that T1 and T2 served different functions in longer races.  In a sprint, my goal is to have the absolute fastest transitions, both of them, in my age group.  If you've read this blog previously, you know that I preach repeatedly that giving away time in transition is just plain dumb for the serious triathlete.  I enter the race thinking, "how close to 1 minute can I make each of these discipline changes?"  And just like practicing flat tire changing, rehearsing transitions before ever race is just plain smart racing.


But, in a 70.3 (when did the half ironman get that title?  When WTC wanted to corner a larger part of the long distance market. Charlottesville, VA attorney and 2004 Kona finisher Mike Hemenway said "nobody wants to do a half anything. They should call it 70.3.") 
or 140.6 race, the transition areas take on a whole new significance.  Especially at the Iron distance.

In these longer duration contests, frequently larger races, fewer athletes may be aiming for the podium. The remainder just want to finish with a respectable performance and the ability to maintain a near normal gait pattern the next day. T1 after a 1.2 or 2.4 mile swim is the same.  Animated chatter with the volunteers, see how fast can you get into biking mode after a refreshing morning dip with 2500 of your closest friends, and get a heaping dose of sunscreen to head for your waiting 2 wheeled steed.


112 miles later, with dried salt on your bike outfit, a nutrition plan that may or may not have worked as well as planned, maybe a little less enthusiasm or brightness than upon completion of the swim, you enter T2.  For some, like T1, it's continued press. Push, push, push. But for the remainder of us, T2 can be race changing.  It can be a big contributor to race success.


On one hand, especially for first timers, Iron distance racing may now seem a whole lot harder than first imagined last winter filling out the entry on line with one of your kids in your lap.  It's supposed to be.  But with this brief interlude, like the mango sorbet you get between courses to cleanse your palate at a fancy restaurant, you can clear your brain of the past few hours and focus squarely on the upcoming run.  For some it can be almost spiritual as they blast out of T2 teasing the volunteers who are putting even more sunscreen on you pointing toward the transition exit and the first steps of the marathon.  Even those athletes who may have experienced self doubt and possibly considered turning in their chip feel this rejuvenation. Stimulation is a good thing.


This will sound odd, but for those of you who've been around for a good while, you'll remember that T1 in Kona was on the pier and T2 was at the old Kona Surf Hotel some 7 miles to the south in the golfers locker room.  What made this T2 cool was that you were encouraged to take a full shower in the golfers shower room before your run.  Soap on a rope anyone?


Then you remember why you signed up for this crazy adventure, and another athlete pulls up along side you smiling. "Care to run a little?" you're asked. "Why sure," you answer.  The finish line may be a good ways away, but a journey of a thousand miles begins with.....



Image 1, Google Images

Tuesday, December 5, 2017

Posterior Tibial Tendon Disease, A Triathlete's Cure


Posterior Tibial Tendon Induced Ankle Pain

I answer a lot of athlete's questions, many from coach referrals, some from various publications like Joe Friel's Triathlete's Training Bible.  I rarely get follow up, especially follow up that's designed to help other athletes.  But Stacy is different and if you have a PTT problem, read on and you may be able to benefit from her experience.



Dear Dr. Post:

Throughout my years of running (and injuries!), I noticed no one ever seems to come back to message boards or threads to update when things actually go well. I wanted to provide a little hope to some folks.

I originally posted back in May of this year (scroll up for the dirty details)* and I truly believe that time and keeping your calves stretched are the "magic potion" to dealing with this obnoxious injury. I did get both softer, "accommodative" orthotics and a pair of rigid ones. The softer ones fit perfectly into my Allbirds and took enough pressure off the PTT to allow me to walk around like a normal person without any pain. That alone was worth the cost, and I even popped them in my recovery shoes after my 18 and 20-mile runs...just to "protect" things. The rigid ones were just as useless this time as they were seven years ago. They're big, clunky, don't fit in any decent running shoes...and they DON'T SOLVE THE PROBLEM. This is what drives me crazy about orthotics and the prescription of them. Unless there is proof that your injury is due to mechanical issues and *absolutely nothing else*, they usually don't help and can often make things worse. For me, I figured out that running on banked sidewalks that actually made my left foot collapse were the culprit. I changed my running routes and voila! - my pain started going away. I got new shoes, but they're still neutral shoes. When I run, I don't overpronate...if anything, I supinate...my wear pattern shows this.

Anyway, I just finished week 16 of Honolulu Marathon training and am proud and happy to say my PTT has been SILENT for the last five months. Not a peep, not a niggle. Starting in June I began running three days a week, and worked up to four. The deal was, I needed to get through the first three weeks of marathon training pain-free before we could buy our plane tickets to Hawaii. I'm a glass half-empty kind of girl, so I didn't have my hopes up too high. I had no pain, so we bought the tickets. I have two black toenails and a nice, cranky callous on my big toe on my left foot...but no tendonitis. I changed my running to a walk/run and I'm sure that's helped as well...I did that mostly to "ease" back into heavy training (esp during the Texas summer), but somehow it's made me faster, so there you go. I'm actually in better shape now than I have been in years...I've managed to get my hips and glutes strengthened and my core is nice and strong.

Anyway, I just wanted to share that there IS light at the end of the tunnel. This wouldn't have been much comfort to me back in February when I couldn't walk to the bathroom or the kitchen without wanting to cry from the pain, but if I knew then what I know now...and I said this back in May...I would've just sat my butt down on a couch for a month and not moved. And I would've kept foam rolling my calves. Impatience got the best of me, and that was both a huge mistake and a big lesson learned. I spent a lot of money looking for a "quick fix" and being an injury-prone runner, I should know better. Likewise, I'm glad I ignored the orthopedist who delivered the scare tactic of telling me I either had to get orthotics or I would need surgery, and the other orthopedist who told me to stop running altogether because I was "getting older". I'm only 46! Some day I will not be able to run ever again, but today is not that day. :)

Stay strong and stay positive, folks!


One last note...we're taking next year off from marathon training. Halfs are so much more fun, and I have a 4-year old PR that needs to be taken care of. Stay healthy, folks! 

________________________________________________

One more resource that may be quite helpful comes from the Academy of Orthopedic Surgeons.  Warning: it's pretty thorough but with patience, you'll find it helpful.

https://orthoinfo.aaos.org/en/diseases--conditions/posterior-tibial-tendon-dysfunction

_______________________________________________
*Stacy's original request.


This is probably going to sound really "out there", but...is it possible...for pressure on the post tib tendon where it inserts into the navicular (that squishy part you can feel) to cause pain and - if done repeatedly (like, up to 35 mpw during a marathon training season, lol) to ultimately cause post tibial tendonitis? As an example, I wear "no show" socks which run right across that area and one of the first "symptoms" I had was a sore navicular, very tender to the touch.

I've been struggling with PTTD since last August, but didn't it didn't get ugly until mile 17 of the Chicago Marathon. I've gone through all of the protocols everyone else has mentioned except a boot or a brace. My PT said a boot would cause immeasurable other problems up the chain and a brace irritated my navicular just having it on so I declined.

I was off running from Dec 1 to Apr 1 (more on that below) but was able to bike pain-free during that time as long as I loosened up my shoe...keep the navicular free. Interestingly, over the last eight months my greatest "healing spurt" took place when we were in Europe in March. I walked 6-8 miles a day, but wore tights or long socks with loose-fitting boots. When we came back, I could walk around barefoot (and my affected foot is super-flat and pronates) with ZERO pain. Went for a run the next day (socks around navicular area, tight-ish shoes) and boom, back to pain in that specific area.

Saw a foot/ankle ortho who told me I needed orthotics (I'm skeptical, but he's saying it's that, stop running, or get surgery) and I have a pair of accommodative orthotics until my pedorthist can get me the rigid ones in three weeks. I've worn them twice for biking and both times was unable to bike more than ten minutes without my navicular hurting and that irritating the rest of the area. There's a really high medial post on my orthotics, and I'm wondering if that is also one of the culprits as I know my navicular is hitting it. Even more frustrating, that slight AM irritation seems to linger through the day even with icing. I didn't bike yesterday...no pain. Biked this AM, more pain. Once that PTT flares up...even just a smidge...it takes a long time to quiet back down with me. One step forward, two steps backwards. No problems BTW, wearing the orthotics just walking around...not as much impact hitting the medial part of my shoes, I suppose.

Monday, November 27, 2017

This Off Season, Take the Stairs


This Off-Season, Take the Stairs


Old man winter may seriously cramp your style. Use these other ways to stay in shape.
                                                                                                                                                         (c) Digital Vision.

How you can harness every minute of the day to become a stronger athlete.


by John Post, MD

Years ago I heard the saying, "you're not old until you start using the stairs to get out of the pool." It's one of those things that after a while takes hold in our brains until we come to believe it as fact. True or not, I always leave the water directly from my lane with the old push-up technique. And I'm not what you call young.

Another one I learned in pre-med goes like this: "Take the stairs and add a day to your life." This approach can fit well into a triathlete's world, especially in the off-season, when "real" workouts are decreased.

Famed triathlon coach Joe Friel told me many years ago to look at it as if airport stairs were put there just for me. Since then, rarely have I stepped on a moving sidewalk or escalator at the airport. A third member of the discussion admitted that if he had a layover, he saw the stairs as an opportunity to get stronger. He'd go up and down them like mini hill repeats. When asked if passersby would think him a little off in the head, he'd repeat a line from Michael J. Fox, "what other people think of me is not my concern." And he did get stronger—and faster.

En route to better fitness
So, how do you incorporate this "fitness anywhere" philosophy into everyday life? If you have time between flights when traveling, rather than sit and stare at the TV, find an empty gate and do some push ups, crunches, leg levers, planks, hip thrusts, stretching—you name it. An increasing number of airports have actual gym facilities on site. Why not take advantage of them?

The other side of the coin is rest. More than one of us is chronically short on sleep, and the opportunity to get some unexpected shut-eye in a pod hotel not only feels good but is good for your overall health and well-being. Atlanta, Dallas, and Philadelphia all have these 56-square feet personal spaces complete with pull-out day bed, desk and chair, and in-room workstation.

Make routine do double-duty
Everyday life is full of mini fitness-boosting opportunities, including how far away from the door of the supermarket you park to shunning the elevator in office buildings. Park an extra couple hundred meters from the Safeway front door. Pack those groceries carefully and carry them yourself—no shopping cart—the extra distance to your car. If you don’t live too far from the market put your items in a backpack and jump on your bike.

During my junior year med school clerkships, while training for my first Boston Marathon, I learned the hard way that the hospital’s west wing, where our patients were located, had 16 floors. Before getting our assigned patients, my friend Dennis and I agreed we wouldn't use the elevator. Ever. For the whole six weeks. We were assigned to West Wing 15, on the 15th floor of the hospital. When I crested Heartbreak Hill in Boston I thought about "WW15" and just smiled.
And it can be contagious. I had to smile a few months ago when flying with our sons, both in their mid 20's. We were connecting to another flight on our way to Sequoia National Park, the boys about 10 feet ahead of me. Without even thinking, they chose the stairs over the escalator. In a 2013 article in Runner's World titled "In Defense of Stairs," Alex Hutchinson quotes a Swiss study in which participants were encouraged to take the stairs and after 12 weeks noted an increase in average aerobic fitness of 9.2 percent.

On the commuting front, ask yourself if you can occasionally bike or even run to work? It might be a bit of an organizational challenge the first time, or you might need to get up a few minutes earlier, but I assure you you'll arrive at the office refreshed and with a clear mind.

Home "gym"
It snows where I live. Most of my neighbors have their driveways plowed and the guy with the blade on his pick-up on speed dial. We do not. I’ve always considered the chance to push snow around as a bonus workout. It might even substitute for that bike ride I was supposed to take since 25 mm tires and six inches of snow make for a bad combination. Splitting and stacking firewood, raking leaves, anything you can do at home to expend a few calories works. Did I mention the pull-up bar in the doorway?

Look for opportunities in your daily life to accomplish a task while contributing to your overall fitness at the same time. And when you have a little time between flights, consider poking around in search of an empty gate for a little bonus core work. Channel your inner Michael J. Fox, get in there and start doing pushups. And don't be surprised if others want to join you, the conversation turning to, "so when’s your next triathlon?"

Written for Ironman.com October 27, 2015





Monday, November 20, 2017

Hydration Evolution: Where Are We Today? Should You Have a Plan?


The good news: all my workout clothes are laying on the driveway asphalt drying in the warm sun.  Now the bad news: I just looked outside and it's raining!  (Surely something like this has happened to you.)

"Custom" race hydration plan.

If you take away from today's blog that there's no single right way to control one's race/training hydration needs that covers all circumstances, you'll get the point.  It's so easy to have some quick, catchy phrase that gets picked up in 140 (or 280) character messages, or quickie soundbite.  Paraphrasing H.L.Mencken, "for every complex problem, there is an answer that is neat, simple and wrong."

Managing fluid, and to a much lesser degree electrolyte requirements, is like solving an equation with ever-changing variables.  But old habits are hard to break.  Let's look at my swim group as a starting point.  It wasn't that many years ago that we were instructed to "drink early and drink often" during work outs.  But that also has been taken to the extreme as even if we're only in the pool for an hour, well over half the group stops after a pull set or 400 of kicking for "needed" re-hydration.  I wonder if I've ever taken a water bottle to the pool and I swim more than most.  Lots more.

This is not a tutorial on all that's known about over-hydration, hyponatremia and death, but suffice it to say that particularly in the marathon community, slower runners on cooler days who consume more fluids than the body requires actually gain weight as the race progresses.  Basically this is a bad idea.  This fluid overload can dilute the body's serum sodium, which in extreme cases, can lead to seizures and death.  On the other side of that same coin, those who champion only allowing the body's thirst regulatory mechanisms to guide replacement can correctly, although perhaps harshly, point out that "you don't usually die from dehydration."

"For any serious athlete who's worked very hard leading up to an event and wants to perform, I would go into that event with a plan."  Asker Jeukendrup  

Understand that Jeukendrup notes that in longer races like the marathon and 70.3 racing, drinking early may be of significant benefit, not waiting till one is thirsty.  In the early part of a race, your gut is still working well enough to absorb fluid and nutrients where later in the event, when you may be more thirsty, the stomach may be a much less willing accomplice.
______________________

From an area ultra runner.  "The marathoners/trail-morons that I hang with are almost all in the camp that you need to be drinking long before thirst.  If you actually get thirsty during a race then you're probably already screwed... and you can quote me on that."

The metric that I found and have liked for my training/long runs is 2 ounces a mile.  So over the course of an hour I'll take on 16 ounces of fluid.  I personally think I'm on the lighter end of things and couldn't imagine taking on less fluids especially the other week in Colorado."* (Trans Rockies Run, 20 miles of trail running/day for a week.)
______________________

Two very experienced athletes I know, one an Ironman coach for crying out loud, the other an experienced racer with 13-14 IMs on his resume, both Kona veterans (!), ended 140.6 efforts in warm conditions 14 and 17 lbs down...concluding their day as guests of the medical tent.  I put this to noted coach/author Joe Friel who answered:

Yes I certainly agree that what is right got one is not always right for another. But in this area I ask myself how many have died in long endurance events from dehydration. Answer: none. How about from hyperhydration? When we tell a athletes that a 2% loss of BW causes a slowing and tell them to come up with a plan to avoid that you know what happens. Drink lots. No limits. They can't imagine they could deviate from that. Are they stupid? Nope. Last death in a marathon was a doctor.  Given a choice for my client to lose -17lbs or die I'll choose weight loss.

And all of this doesn't even get into the matter of how you come up with a plan. What if race day is cool? Or very hot? What if the wind is blowing hard so I'm on the course an extra 30 min? What if humidity is high? What if it's low? What do I do if having a bad day? What if race start is delayed an hour? How many variables are there that we're asking a mid level retail store manager to come up with? Based on what data?

And this doesn't even get into what this person should drink on their plan. Most are easily sold a bill of goods when it comes to sports drinks. If my favorite athlete uses it then it must be good for me.  My experience has been that the more stuff that is in the drink (sugar, vits, minerals, salt, miracle ingredients) the more likely they are to have a stomach shut down. I believe the safest is water with nutrition (sugar or fat) coming from another source. Hydration is not closely tied to nutrition.

That's enough. I'm sure you catch my drift on this.

___________________

Lastly, when we interviewed the athletes at Hawaii bike inspection last year, one of the questions was “Do you plan to drink to thirst or drink to a plan?”  82% said plan of one form or another.  I’ve always agreed that there’s no need to micro manage one’s fluid intake and that many of us can be quite comfortable more than a little dehydrated.   Maybe it comes back to the, no one plan is right for everyone.  Think about what Joe Friel said, use your head, your experience from trying different ways during training and racing, do what works for you, and err on the side of dehydration.
_____________________________

From Asker Jeukendrup


Hydration requirements

September 15, 2017

 

Hydration requirements

Drink too little and performance may suffer. Drink too much and there are other risks.
In endurance sports (and most other sports), getting your hydration just right is important. Dehydration is common and may cause performance to suffer. Overhydration, although less common, can be a much more serious issue. Knowing how to hydrate properly will help you achieve peak performance and avoid serious risks.

Why do we sweat?
In order to make sure body temperature stays within acceptable limits and we don’t overheat, we sweat. The higher the exercise intensity (read as higher speed/pace/power output), the more heat is produced and the more we need to sweat to stay cool. In hot conditions, it is even more important because sweating may be the only way we can cool down our bodies. Other factors can affect sweat rate. Sun, high humidity, insulating clothing can all result in increased sweat rate. On the other side, shade, wind and low humidity can aid in cooling and reduce sweat rate.

How much sweat loss is OK?
Sweat loss is usually measured as a percent of our body weight. In very short efforts such as a 5K, sweat rate may be high but time spent exercising (sweating) is short so that total body weight loss will likely be low (less than 2% of body weight). As duration increases and more time is spent sweating, losses can easily reach 2-5% of body weight. 
Research shows that performance can begin to degrade as sweat losses go beyond 2-3%. Guidelines from American College of Sports Medicine and International Institute of Race Medicine (Optimal Hydration) respectively suggest targeting 2% and 2-5% body weight loss. CORE aligns with these guidelines.

Why is dehydration a problem?
When we lose too much sweat we become dehydrated; this reduces blood volume, increases heart rate, and makes it harder maintain our body temperature. It also increases our perceived exertion. All of these reduce our ability to compete and may increase the risk of heat exhaustion and heat stroke.

Why is overhydration a problem?
Drinking too much (overhydration) can lead to a dangerous medical condition called hyponatremia (low serum sodium levels). Early symptoms can include swelling, headaches, vomiting. More serious symptoms include disorientation and seizure. In the worst cases, if not treated, hyponatremia can result in coma and death. The risks of hyponatremia increase significantly with overhydration. If you do not lose weight during your race, you are 7 times more likely suffer hyponatremia.

How do I prevent dehydration and overhydration?
In order to prevent dehydration, it is important to start a race hydrated and maintain proper hydration throughout the race.
Before the race, drink ~500ml during the 2 hours before the start; excess water will be eliminated through urine. You can confirm you are well hydrated by checking that your urine color is pale.
During the race (or training), there are two approaches to hydration.
Drinking to thirst is a recommendation that works fine for the slower athlete: if you are thirsty, drink; if you are not thirsty, don’t drink.
Drinking to a plan can work for everyone, especially if you are going a bit faster, if your race is longer and if you understand your sweat rate. Your planned fluid consumption should always be targeted at a rate that ensures you will not gain wait; a good gauge for this is to consume at or below your sweat rate. If you want to find out how to measure your sweat rate, visit the article Sweat rate calculation.

Pro tips
It is wise to use the early parts of a race when the gastrointestinal tract is working well to absorb both carbohydrate and fluid. Later in the race, even though you may be thirsty, your gut may not absorb as much. Don’t drink excessively, and use common sense. The goal should be to lose a little weight (1-2 kg, 2-4lbs or ~2-3% of body weight) at the finish line.
It is important to note that if bloating occurs and fluids seems to accumulate in the stomach there is no point ingesting more fluids. Reducing your run intensity a bit and giving the stomach some time to pass fluid on to the intestine for absorption will relieve bloating.

Sunday, November 12, 2017

What Happens When You Flat 3X in an Ironman?


Courtesy of Steve Smith, Kona Podium finisher 2015

_____________________________________

"I've raced the iron distance many times and never had a bike related failure," says an area athlete.  But there are a good number of folks who flat for one reason or other, and a couple even flat twice.  But here we see that it's possible to have even more punctures and still wear the mantle of IRONMAN come midnight.
______________________________


“It was an epic race, but one I hope to never repeat.”  It was with these cryptic words that I agreed to meet Legacy athlete Tim Johnson from St. Louis at the finisher’s banquet the day following the 2015 IRONMAN World Championship in Kona.

Johnson was one of the folks I had the privilege of profiling for Ironman.com before the race http://bit.ly/2hneF7q so I knew some of what got him to Kona.  As a veteran of a dozen 140.6 mile efforts, he’d raced under many conditions, some pretty awful, and a host of different terrains. “Ever read the magazine know-it-alls who say that this course or that course is may be harder than this one?  Bunk, all bunk.”  This from a gent who’s raced Ironman Lake Placid, IM Wisconsin and the old St. George, Utah course.  “This one (Kona) beats them all.”

It didn’t help, of course, that Johnson was nursing an ailing Achilles and under chiropractic care for a recent flare up of a sore back.  It’s even more sore today.  Here’s why.  This athlete is a real student of the sport.  He knew precisely where to line up for an excellent swim.  A good T1 followed.  It would be the last good thing in his day for the next 15 hours.  He only made mile 4 on the bike before flatting.  Then he flatted at mile 5.  Now out of tubes, you guessed it, he flatted at mile 6.  As he described his pre-race preparation, he sounded pretty thorough with new tires and tubes a couple weeks out, several rides to make sure all was well, etc.

So, following this third flat tire, he waited about 20 minutes for the roving neutral support bike mechs, who also couldn’t explain the etiology of his situation.  They gave him a new tire and tube.  Plus a spare tube for the road so to speak, but unlike so many of us who'd say "This just isn't my day," fold their tent and quit, Tim shrugged, gave out a big sigh, and began to pedal.  He immediately separated the rubber off one of his brake pads!  (Course he did.)

Hard way to start this second wind, or would 4th wind be more appropriate?  But by now, he was basically cooked.  He missed his pre-race predicted bike interval so he had headwinds “about 70% of the time."  You read that right.  The out and back Kona bike course snakes through the rugged Kawaihae region of the island well known for this blowing both ways phenomenon.  It didn’t help this northbound athlete to view the southbound athletes, already having been to the turnaround, “about 1000 miles ahead of me,” he admitted as he trudged north.
  
Surprisingly, he made the bike cut off, although not by much.  He was spent, mentally exhausted.  He was only able to run only the first few miles of the marathon.  But, now well after dark, he was truly amazed at how beautiful the Hawaiian night sky was, the brightness of the millions of stars.  You might have been able to predict, that he had to walk the majority of the 26 miles saving his small reserve of kindling remaining to actually run the final mile to the finish.  

Cramping badly, Johnson was taken to the medical tent, weighed, and found to be 17 pounds down. Seventeen!  Through all this he still laughed when he told me, “Yes I was at the IRONMAN finish line at midnight.  Receiving my second bag if IV fluids in Medical.  Ha!”

But, as if you couldn't tell already, Tim Johnson is a glass is half full guy.  In spite his misadventures this day, he was still terribly impressed that he, Tim Johnson from Missouri, was able to "watch one of the most glorious sunsets I’d ever seen as the sun plunged into the Pacific. And you know, I’m doing it in Kailua-Kona, Hawaii!”