Saturday, October 28, 2006
Bad Run Day
I was supposed to do intervals today. 4x1600 @ 7:20 with 800 RI. It started out bad when I woke up 30 min later than planned. I figured I could still get in 2-3 intervals and headed out. My legs felt good and my left knee wasn't bothering me during the 1.5mi run to Kaiser HS so I thought it'd be no problem. Got to the track and began my first interval and knew I was going too fast. Tried to slow it down but ended doing a 6:47 for the 1st 1600. My breathing became harder as the laps went on till I felt short of breath. Walked for about 1 min and jogged the rest of the 800 RI. Lined up for my second 1600 and began at a slower pace. Somewhere around half-a-lap my legs went soft. They began to feel like jelly and that they would just give out at any moment. Stopped the run after the first lap right on goal pace @ 1:50. Tried to walk it off but the legs just didn't feel right. Decided to run another 400 interval but now at a higher pace. Did the lap in 1:30 and still felt weak. Wanted to do more but decided that I would just do a tempo run home and take the longer route. Ran the 3 mi home in 22:05. It was hard to keep tempo and my pace yoyo'd. Couldn't wait to get to the end of the run and just walk it off. Turned out I couldn't walk too much because now I was behind schedule and had to get ready for work. I will go on a longer run than scheduled tomorrow to make up for today. If I feel good I'll try and run some fartleks.Today at work I only have a half day so I can go watch Nikki play soccer. After her game I'll do Linesman for the next game. After that we plan to go to the pumpkin patch with her friend Chris and pick a couple of pumpkins for Halloween. Hope to get in some rest because next week I have a long run of 16 mi on Tuesday and a half mary on Sunday.
Tuesday, October 17, 2006
Waiting to Run
It's 3:40 am and raining. I'm waiting for it to let up a bit so I can go for my long run. I've got 16 miles to do today and I don't want to miss it. The weather has been hot and humid the past 2 weeks because of the Kona winds from the south. The past couple of days the rains came and it helps but the air is still calm. Last Sunday there was a 6.6 earthquake on the Big Island just off of Waikaloa. Some damage to buildings and roads but I guess everyone came out ok. The Ironman athletes began arriving during the weekend and reports so far seems like they'll be able to hold the race as scheduled. Here on Oahu the quake rattled some homes but it was nothing serious. The power went out island wide at 7:10 am due to generator safety features. People started getting power back at 2:30 pm but I had to wait to 11:20 pm. Nikki and I made the best of it playing soccer at the park with Chris then playing games after dinner. She also read some of her book which she needs to do more of.
Ok it's 3:50 now and still going fairly hard. I don't mind if it starts raining when I'm out running already but I hate to leave when it's already started. I contemplate going to the gym and doing it on the treadmill :-p I've planned to take up to 2 and a half hours for the run but will cut it short if I have to. I told Nikki I'd be home to make her pancakes for breakfast.
Ok I'm back. A little after 4 I said screw it I'm going. Strapped on the Fuel Belt and when I stepped outside it had stopped raining. Ran the 16 miles and not one drop fell on me. Managed to dodge the puddles and came home with dry feet. The only reason I was wet was because I sweat like crazy. I figured I'd take a long sleeve today because of the rain and it was a bit chilly when I walked Maka. It turned out ok, I didn't get too hot. The Nike dry fit is a good shirt.
The run went well. On Saturday I struggled with 7 miles, walking a lot. Took Sunday and Monday off to rest the legs and today they felt fresh. Ran the whole way except to pee at the golf course and get water at Triangle Park. Legs began to tire at mile 14 and at mile 15 I was just hanging on. If I stopped to walk a bit I probably could have made another couple of miles. But that will be next week on my 20 mile run. I'll run to Kapiolani Park and back.
Today Kel's got a lot of things for me to do and errands to run. Right now I'm off to get my teeth cleaned. Aloha!
Ok it's 3:50 now and still going fairly hard. I don't mind if it starts raining when I'm out running already but I hate to leave when it's already started. I contemplate going to the gym and doing it on the treadmill :-p I've planned to take up to 2 and a half hours for the run but will cut it short if I have to. I told Nikki I'd be home to make her pancakes for breakfast.
Ok I'm back. A little after 4 I said screw it I'm going. Strapped on the Fuel Belt and when I stepped outside it had stopped raining. Ran the 16 miles and not one drop fell on me. Managed to dodge the puddles and came home with dry feet. The only reason I was wet was because I sweat like crazy. I figured I'd take a long sleeve today because of the rain and it was a bit chilly when I walked Maka. It turned out ok, I didn't get too hot. The Nike dry fit is a good shirt.
The run went well. On Saturday I struggled with 7 miles, walking a lot. Took Sunday and Monday off to rest the legs and today they felt fresh. Ran the whole way except to pee at the golf course and get water at Triangle Park. Legs began to tire at mile 14 and at mile 15 I was just hanging on. If I stopped to walk a bit I probably could have made another couple of miles. But that will be next week on my 20 mile run. I'll run to Kapiolani Park and back.
Today Kel's got a lot of things for me to do and errands to run. Right now I'm off to get my teeth cleaned. Aloha!
Tuesday, October 10, 2006
KoOlina Triathlon
A cloudless early morning with the full moon shining on the calm pacific and the lapping of waves made for a relaxing meditation before the hectic activity of the KoOlina Triathlon. Last Sunday Oct. 8, over 300 participants were going to toe the line in less than 2 hours at 7 am. My transition was set up and I ran around two of the four lagoons that we would soon be swimming. I was loosening up, and looking for a place to stretch and found a nice lawn next to the water’s edge. After doing my stretches, I faced the water and the moon for a short meditation period. Focusing on breathing I found myself calm and reserved. Then a slow jog back to transition for the pre-race briefing as the sun was beginning to lighten up the horizon.
We walked from transition to the first of the four lagoons for what is a unique start to this race. We would swim the lagoon then run to the next, swim and run until we finished all four lagoons. It was total of 660 meters between start and T1. I was in the last of eight wave starts which I was regretting but soon my attitude about that changed. When our group hit the water I gave it an all-or-nothing effort. My goal was to get to the podium. At the start line was my friend Dave who I knew could beat me on the bike and we were about the same level at running. The only advantage I had over him was at swimming. I also saw Eric who is in a league of his own. That left only third place on the podium to grab. Exiting the first lagoon I saw Eric far ahead and Dave not too far behind. Exiting the second lagoon Eric was nowhere to be seen and Dave was closing in. Dave finally caught me on the run to the fourth lagoon and exited a few seconds before me. I beat him out of T1 in 1:46 but that only lasted a few hundred yards.
Once out on the bike I was determined not to let anyone pass me. After the first mile a gal passed me but I overtook her a few hundred yards later going up a small climb. This little hill kicked my but last year and I wasn’t going to let it happen again. The bike is fast but technical. My attitude about starting last had now changed as I knew exactly who was ahead of me. I wouldn’t have to worry about faster people in a wave behind me now. In past races that would confuse me as to who was or wasn’t in my age group. I kept passing more and more making sure nobody closed in on me. I saw Eric once on an out and back but didn’t see Dave. I knew he was there somewhere but where? Entering T2 after the 18 mile ride, I knew I had a good chance at third. A 46 second transition was all I needed to get going.
On the run I felt confident. I picked a good pace that had me in a comfort zone. As I ran I tried to keep focus for the 4.7 mile run. It was a beautiful 2 lap run around the resort going around the four lagoons twice, again passing others while making sure no one gained any ground on me. On lap two at the third lagoon, I knew it was about 1 more mile to home. My legs were aching and I couldn’t pick up the pace any more until circling the last lagoon. On the final 100 meters I could hear the announcer call my name and I knew that third place was mine.
When the times were posted they didn’t include the age group standings. I waited and when they finally posted them I saw that I was 5th. How could that be? No one passed me and only Eric and Dave were ahead of me. Talking to Dave he assured me that we had 2nd and 3rd so I stuck around for the awards. I was a bit apprehensive when they got to my age group but when they called me up for third I was relieved. I now had another medal to give to my daughter and that made me happy.
The KoOlina Triathlon has always been my favorite race. It is well run and on a fast and beautiful course. If anyone comes to Hawaii in early October, it is a good pre race for the Ironman usually 2 weeks later.
We walked from transition to the first of the four lagoons for what is a unique start to this race. We would swim the lagoon then run to the next, swim and run until we finished all four lagoons. It was total of 660 meters between start and T1. I was in the last of eight wave starts which I was regretting but soon my attitude about that changed. When our group hit the water I gave it an all-or-nothing effort. My goal was to get to the podium. At the start line was my friend Dave who I knew could beat me on the bike and we were about the same level at running. The only advantage I had over him was at swimming. I also saw Eric who is in a league of his own. That left only third place on the podium to grab. Exiting the first lagoon I saw Eric far ahead and Dave not too far behind. Exiting the second lagoon Eric was nowhere to be seen and Dave was closing in. Dave finally caught me on the run to the fourth lagoon and exited a few seconds before me. I beat him out of T1 in 1:46 but that only lasted a few hundred yards.
Once out on the bike I was determined not to let anyone pass me. After the first mile a gal passed me but I overtook her a few hundred yards later going up a small climb. This little hill kicked my but last year and I wasn’t going to let it happen again. The bike is fast but technical. My attitude about starting last had now changed as I knew exactly who was ahead of me. I wouldn’t have to worry about faster people in a wave behind me now. In past races that would confuse me as to who was or wasn’t in my age group. I kept passing more and more making sure nobody closed in on me. I saw Eric once on an out and back but didn’t see Dave. I knew he was there somewhere but where? Entering T2 after the 18 mile ride, I knew I had a good chance at third. A 46 second transition was all I needed to get going.
On the run I felt confident. I picked a good pace that had me in a comfort zone. As I ran I tried to keep focus for the 4.7 mile run. It was a beautiful 2 lap run around the resort going around the four lagoons twice, again passing others while making sure no one gained any ground on me. On lap two at the third lagoon, I knew it was about 1 more mile to home. My legs were aching and I couldn’t pick up the pace any more until circling the last lagoon. On the final 100 meters I could hear the announcer call my name and I knew that third place was mine.
When the times were posted they didn’t include the age group standings. I waited and when they finally posted them I saw that I was 5th. How could that be? No one passed me and only Eric and Dave were ahead of me. Talking to Dave he assured me that we had 2nd and 3rd so I stuck around for the awards. I was a bit apprehensive when they got to my age group but when they called me up for third I was relieved. I now had another medal to give to my daughter and that made me happy.
The KoOlina Triathlon has always been my favorite race. It is well run and on a fast and beautiful course. If anyone comes to Hawaii in early October, it is a good pre race for the Ironman usually 2 weeks later.
Saturday, October 07, 2006
Life and Training
Well I've been so occupied between work, home and working out that I haven't visited for a while. Nikki is playing soccer and having a great time. She gets intimidated a little in her new age group. She'll turn away if the play or ball comes directly at her. She needs to work on her foot skills too. That I guess is my fault. I should help her during the off season with her dribbling and shooting. She has shown quite a bit improvement just this season. Last weekend I finally got to go to one of her games. I took the video and got most of the game. Of course I wasn't filming when she scored her first goal of the season. Her and Kel keep on reminding me of it and I guess it's something I won't out live. "And of course grandpa didn't tape me scoring that goal!" as she relives her childhood with her kids.
Kel is doing good. She ran through her battery of tests and they all came up clean. She's frustrated because she still has a pain in her side and now there doesn't seem to be an explanation as to why. She let's me know if it is bothering her but not as often as before. Her mood seems to be on the cheery side as well. She seemed depressed and very edgy while all this was going on. Now she can focus on her diet and exercise.
Since I last checked in we added a new family member to the clan. Lady was 6 weeks old when we picked her up back in Aug. Nikki was so excited and it came as a total surprise (to me too). Kel mentioned to me one day that she had been on the lookout for Beagle pups but hadn't seen any for sale. Marina Pet was going to be bringing two in from Australia but had no papers. I was against that for the money they were asking. Then that Sunday a breeder had a new litter for sale so Nikki and I went out to see them that day. Other than the breeder's brother, we were the first to pick out a pup. Lady has beautiful markings and is quite spoiled now. We are training her and she's doing well. Noisy isn't the word to describe her. I wish she were quiet like Maka who has taken nicely to having her around. Speaking of Maka, she will be 8 this Thursday. Nikki and I just looked at some photos of when we first got her and how small she was. She was so much easier than Lady at this age but things will turn out fine. We'll get some Frosty Paws and doggie cup cakes to take down to the park on Wednesday so we can celebrate with her friends.
Training is going well although last weeks 20 mile run was hard. I ran Killa 20 which starts with hills for the first 8 miles before getting flat. My legs blew up around mile 14 and I struggled with the rest of the run. I felt cocky going into last weeks run because I had such good runs the two weeks leading up to it. I ran a 16 and 18 milers and did really well so I thought I could handle the hills thrown in. Next time I'll just run out to Kapiloani Park which has only two small climbs at Daimond Head.
Tomorrow is the KoOlina Triathlon which is one of my favorite races. It looks like it'll be Kona winds which should make for some fast bike splits. It's going to be hot and I'm in the last wave. Well I guess that gives me more people to pass. I'm looking to improve my time of 1:48:06 from last year. If I get time I'll check back in and give a race report, till then Aloha.
Kel is doing good. She ran through her battery of tests and they all came up clean. She's frustrated because she still has a pain in her side and now there doesn't seem to be an explanation as to why. She let's me know if it is bothering her but not as often as before. Her mood seems to be on the cheery side as well. She seemed depressed and very edgy while all this was going on. Now she can focus on her diet and exercise.
Since I last checked in we added a new family member to the clan. Lady was 6 weeks old when we picked her up back in Aug. Nikki was so excited and it came as a total surprise (to me too). Kel mentioned to me one day that she had been on the lookout for Beagle pups but hadn't seen any for sale. Marina Pet was going to be bringing two in from Australia but had no papers. I was against that for the money they were asking. Then that Sunday a breeder had a new litter for sale so Nikki and I went out to see them that day. Other than the breeder's brother, we were the first to pick out a pup. Lady has beautiful markings and is quite spoiled now. We are training her and she's doing well. Noisy isn't the word to describe her. I wish she were quiet like Maka who has taken nicely to having her around. Speaking of Maka, she will be 8 this Thursday. Nikki and I just looked at some photos of when we first got her and how small she was. She was so much easier than Lady at this age but things will turn out fine. We'll get some Frosty Paws and doggie cup cakes to take down to the park on Wednesday so we can celebrate with her friends.
Training is going well although last weeks 20 mile run was hard. I ran Killa 20 which starts with hills for the first 8 miles before getting flat. My legs blew up around mile 14 and I struggled with the rest of the run. I felt cocky going into last weeks run because I had such good runs the two weeks leading up to it. I ran a 16 and 18 milers and did really well so I thought I could handle the hills thrown in. Next time I'll just run out to Kapiloani Park which has only two small climbs at Daimond Head.
Tomorrow is the KoOlina Triathlon which is one of my favorite races. It looks like it'll be Kona winds which should make for some fast bike splits. It's going to be hot and I'm in the last wave. Well I guess that gives me more people to pass. I'm looking to improve my time of 1:48:06 from last year. If I get time I'll check back in and give a race report, till then Aloha.
Sunday, August 27, 2006
Marathon Training in Progress
Well since I've been away I have started a 16 week marathon training program. Nothing fancy, it's just a program I got from runnersworld.com. The reason I went with that is because it is a simple program to follow and you can pick the day of the week you want to do your long runs.
The Honolulu Marathon is on Dec. 10th this year so my training began last Monday. I logged 21 miles the first week with a long run of 10. This week I have a long run of 12 miles and I've yet to find a route. All of my routes have been based on odd number miles (9, 11, 13 15 etc) so I need to find a way to add an extra mile. Better yet I'd like to find some new routes close to home.
Today was an easy run of 5 miles so I just did Big Loop + Kaumakani. Going over the bridge at Wailua I pulled my right calf slightly. This is an injury that I just got over so I'm kind bummed. I stretched and slowed down my pace the last 1.5 mi. I put a hot pack on it and will do some more stretching. I found that heat does it more good than ice. Tomorrow is a rest day so I may just take it easy or go to the gym for a light workout.
The Honolulu Marathon is on Dec. 10th this year so my training began last Monday. I logged 21 miles the first week with a long run of 10. This week I have a long run of 12 miles and I've yet to find a route. All of my routes have been based on odd number miles (9, 11, 13 15 etc) so I need to find a way to add an extra mile. Better yet I'd like to find some new routes close to home.
Today was an easy run of 5 miles so I just did Big Loop + Kaumakani. Going over the bridge at Wailua I pulled my right calf slightly. This is an injury that I just got over so I'm kind bummed. I stretched and slowed down my pace the last 1.5 mi. I put a hot pack on it and will do some more stretching. I found that heat does it more good than ice. Tomorrow is a rest day so I may just take it easy or go to the gym for a light workout.
Sunday, August 06, 2006
North Shore Challenge
The final race of the 4 part series today was from Ehukai (Pipeline) to Waimea Bay for 2.4 miles. Though there has been no swell from the north, I worried the past couple of days that the 30 mph winds we've been having would kick up some wind swells and chop. Also the localized showers would make the water dirty.
Got up this morning and the wind calmed down a bit to 15-20 mph but there was still showers all over. When I got to the North Shore I felt better when I saw the water at Chun's Reef. It was calm, clean and only a 2-4' swell. I parked a Waimea and after a while, began my walk over to Ehukai. A friend saw me walking and picked me up. Got there with plenty of time to chat and go over strategies for the race.
The race start was a disorganized mass start with people all over the place. Before I could get into position the horn sounded. I chose an outside line towards Rocky Point. A lot of others chose the inside preferring to be closer to shore. Last year I stayed close and ran into some strong currents that I struggled with. This year I had better luck and the currents helped. It's neat to see how the reef changes from one area to the other. Near Ehukai it's rockier and as you get towards Rocky Point it turns more shelf like. I saw a train go by with one guy leading and about 4 or 5 gals following. I tried to get on their feet but only lasted with them for about 50 meters. Near Rocky Point I found a guy going my pace and drafted him for about a mile to Waimea. All I saw after that was his bubbles but it really made the swim easier and I think the pace was actually faster than I would have done solo. After the race I found out his name is Pat. Past Rocky Point we entered Sharks Cove. There I did see divers and the water got deeper. At the turn into Waimea Bay I broke off the side of Pat and took a different line into shore. He managed to keep ahead of me though I didn't mind because he did all the work and I got a free ride off of him.
The race was faster this year due to favorable currents and my time was 1:08 so I'm very pleased. Besides some regular reef fish I did see a small turtle and a small spotted manta ray. This was my best race of the series this year and now I'm considering doing other swims that I usually don't do.
Got up this morning and the wind calmed down a bit to 15-20 mph but there was still showers all over. When I got to the North Shore I felt better when I saw the water at Chun's Reef. It was calm, clean and only a 2-4' swell. I parked a Waimea and after a while, began my walk over to Ehukai. A friend saw me walking and picked me up. Got there with plenty of time to chat and go over strategies for the race.
The race start was a disorganized mass start with people all over the place. Before I could get into position the horn sounded. I chose an outside line towards Rocky Point. A lot of others chose the inside preferring to be closer to shore. Last year I stayed close and ran into some strong currents that I struggled with. This year I had better luck and the currents helped. It's neat to see how the reef changes from one area to the other. Near Ehukai it's rockier and as you get towards Rocky Point it turns more shelf like. I saw a train go by with one guy leading and about 4 or 5 gals following. I tried to get on their feet but only lasted with them for about 50 meters. Near Rocky Point I found a guy going my pace and drafted him for about a mile to Waimea. All I saw after that was his bubbles but it really made the swim easier and I think the pace was actually faster than I would have done solo. After the race I found out his name is Pat. Past Rocky Point we entered Sharks Cove. There I did see divers and the water got deeper. At the turn into Waimea Bay I broke off the side of Pat and took a different line into shore. He managed to keep ahead of me though I didn't mind because he did all the work and I got a free ride off of him.
The race was faster this year due to favorable currents and my time was 1:08 so I'm very pleased. Besides some regular reef fish I did see a small turtle and a small spotted manta ray. This was my best race of the series this year and now I'm considering doing other swims that I usually don't do.
Sunday, July 09, 2006
Surf & Sea, goggle map and Junkyard Dogs
Yesterday was the Surf & Sea 1.2 mile swim at Haleiwa. It is the second of a four swim series on the North shore of Oahu. I got there early wanting to go on a 5 mile run before the swim. I mapped it out on Google and felt like I knew where I was going.
So I start the run at 7:10 figuring it would take 40 min. I'd be back in plenty of time to rest stretch and warm up for the 9am start. Went up Joseph Leong bypass and turned back toward Haleiwa. Turning left at Weed Circle I was to go towards Wailua till I came upon Haleiwa Beach road. It wasn't where it was supposed to be so I figured I'd go to the circle at Wailua and turn back there. It would be a little longer than I planned, maybe 6-6.5 miles but that was ok. I'd still be back in lots of time.
Well somewhere someone must have switched the roads around on me and I finally found Haleiwa Beach road. Oops! Went left when I should have gone right. I didn't realize it till about a mile down I noticed the water on my right. I asked a lady and she told me to go back the other way and there is a shortcut. "There's a big iron gate and a dirt road that will take you right to town". I remembered the gate so off I went now pressed for time. Got to the gate and onto the dirt road. I turned a corner and saw a bridge running towards town. I front of me I saw a junkyard/chop shop. Oh sh**! Gotta be a dog here somewhere. Sure enough here comes Fifi LaPitbull charging as if hell broke loose. I back peddled keeping her in front of me. She kept coming so I stopped and yelled at her, getting ready to kick if I needed to. She stopped and soon went back. I doubled back to the Beach road and went down another 100 yds. and found the right gate. Got to town around 8:20 and picked up the pace. Made it back to the swim site at 8:30. Went straight to check-in and got numbered. I figured my 5 mile run turned into a 9 miler.
I had enough time to change and get some fluids and a gel in me before I hit the water. Got in a short swim, just to get used to the water. Today the men would start 5 min. before the women. I like that because somewhere on the course I get to see the fast girls pass me. They are just fantastic to watch and see how efficient they are. The water near shore was dirty but about 100yds out it cleared up nicely.
We went out straight for around 800m before turning right for 400m. Another right and back in. There was a lot of bumping going on the whole way. I never been bumped or grabbed so much in any swim I've done. There was a nice current taking us out along the boat channel to the first buoy. Across the buoys there was some wave action and chop. You couldn't see that from shore though. After the turn home the waves did help us going in plus I think the tide was coming in. My time was way slower than I hoped and far off last years pace. My excuse this time is that I didn't do any swimming since the Raging Isle swim 2 weeks ago and the extra long run. All in all it was a heck of a workout.
So I start the run at 7:10 figuring it would take 40 min. I'd be back in plenty of time to rest stretch and warm up for the 9am start. Went up Joseph Leong bypass and turned back toward Haleiwa. Turning left at Weed Circle I was to go towards Wailua till I came upon Haleiwa Beach road. It wasn't where it was supposed to be so I figured I'd go to the circle at Wailua and turn back there. It would be a little longer than I planned, maybe 6-6.5 miles but that was ok. I'd still be back in lots of time.
Well somewhere someone must have switched the roads around on me and I finally found Haleiwa Beach road. Oops! Went left when I should have gone right. I didn't realize it till about a mile down I noticed the water on my right. I asked a lady and she told me to go back the other way and there is a shortcut. "There's a big iron gate and a dirt road that will take you right to town". I remembered the gate so off I went now pressed for time. Got to the gate and onto the dirt road. I turned a corner and saw a bridge running towards town. I front of me I saw a junkyard/chop shop. Oh sh**! Gotta be a dog here somewhere. Sure enough here comes Fifi LaPitbull charging as if hell broke loose. I back peddled keeping her in front of me. She kept coming so I stopped and yelled at her, getting ready to kick if I needed to. She stopped and soon went back. I doubled back to the Beach road and went down another 100 yds. and found the right gate. Got to town around 8:20 and picked up the pace. Made it back to the swim site at 8:30. Went straight to check-in and got numbered. I figured my 5 mile run turned into a 9 miler.
I had enough time to change and get some fluids and a gel in me before I hit the water. Got in a short swim, just to get used to the water. Today the men would start 5 min. before the women. I like that because somewhere on the course I get to see the fast girls pass me. They are just fantastic to watch and see how efficient they are. The water near shore was dirty but about 100yds out it cleared up nicely.
We went out straight for around 800m before turning right for 400m. Another right and back in. There was a lot of bumping going on the whole way. I never been bumped or grabbed so much in any swim I've done. There was a nice current taking us out along the boat channel to the first buoy. Across the buoys there was some wave action and chop. You couldn't see that from shore though. After the turn home the waves did help us going in plus I think the tide was coming in. My time was way slower than I hoped and far off last years pace. My excuse this time is that I didn't do any swimming since the Raging Isle swim 2 weeks ago and the extra long run. All in all it was a heck of a workout.
Sunday, June 25, 2006
Finally got in a running good work out this week. Logged only 25 miles but had a long run of 13 on Wednesday. A couple of 6 milers and a 2 mile run on Saturday. Got in only 48 miles on the bike and 1800m on the swim not including the Raging Isle Swim. That was a 1 mile swim from Sunset to Ehukai. The weather was beautiful and the surf <2ft. The water wasn't too clear but visability was good enough.
My right foot plantar faschia is hurting and I'm afraid I'll be taking a couple of weeks off from running and keeping my cycling miles low. I'll see how my foot feels tomorrow after a ride. Maybe it's a good time to go back to the gym and start doing weight workouts again.
I saw previews of What It Takes, a movie about getting to the Ironman Chapmionships. One of the athletes Peter Reid announced his retirement this week so it's kind of ironic. Looks good and I'll definatlywatch it when it comes out.
Kept track of IM France this morning and Buffalo Springs 70.3. In the BST 70.3 my man Micheale Lovato came in 4th for the men and his wife Amanda did the same in the women's.
Also had the IMCDA on IMlive and watched the race when I could. Got back just in time to see the winner Joanne Zigler cross. Heather Golneck was second and Kate Major third. The me's race was strictly amature and Chris Hauth won it. He placed second at Honu and if I remeber was 7th overall at IMCDA a couple of years back when the men pros were raceing. He is amazing and I'm wondering why he's not pro.
I'll check back in a couple of days to update my foot. I've got to nurse it for the Tinman on 7/23. I plan to crush my last year's time of 2:23 so the foot needs to heal.
My right foot plantar faschia is hurting and I'm afraid I'll be taking a couple of weeks off from running and keeping my cycling miles low. I'll see how my foot feels tomorrow after a ride. Maybe it's a good time to go back to the gym and start doing weight workouts again.
I saw previews of What It Takes, a movie about getting to the Ironman Chapmionships. One of the athletes Peter Reid announced his retirement this week so it's kind of ironic. Looks good and I'll definatlywatch it when it comes out.
Kept track of IM France this morning and Buffalo Springs 70.3. In the BST 70.3 my man Micheale Lovato came in 4th for the men and his wife Amanda did the same in the women's.
Also had the IMCDA on IMlive and watched the race when I could. Got back just in time to see the winner Joanne Zigler cross. Heather Golneck was second and Kate Major third. The me's race was strictly amature and Chris Hauth won it. He placed second at Honu and if I remeber was 7th overall at IMCDA a couple of years back when the men pros were raceing. He is amazing and I'm wondering why he's not pro.
I'll check back in a couple of days to update my foot. I've got to nurse it for the Tinman on 7/23. I plan to crush my last year's time of 2:23 so the foot needs to heal.
Saturday, June 17, 2006
Post Honu
Wow I can't believe that I haven't checked in for 3 weeks now. My last posting I talked about how I was burnt out after the Honolulu. I was worried that I wouldn't do well in the Honu. As it was, things went well although I could have done better.
We left for Kona on Thurs. June 1 and checked into the Waikaloa. Our room was right above the dolphin pen which made Nikki pretty excited. I took my run gear over to registration at the Mauna Lani and got a hat and jersey at the expo. Saw some Xentis wheel sets that I really like. I'll have to start saving for a pair of those ($2000). We went back to the Hilton and swam the rest of the afternoon.
On Fri. I put the P3 together but didn't have a chance to test ride it. Swam with Nikki all morning and went to the pre-race briefing that afternoon. Saw a lot of friends there and that made me feel comfortable. They talked about the course and the weather and what to look for to stay on course. I was still apprehensive about the ride up to Hawi as I've never done it before. That evening we went searching for a place to eat that wasn't going to cost an arm & a leg. No luck. By the time we sat down to eat it was after 7 so going to bed early wasn't going to happen. When I got back to the room, I did my final prep and went to bed close to 10 while Kel and Nikki watched tv.
Saturday was race day. I woke at 4 and made some instant coffee. Walked around the hotel a bit and went to the restroom to lighten up for the race. Had some oatmeal, yogurt and a banana for breakfast. Grabbed my gear and went to park at Mauna Lani. From there it was about a 20 minute ride to Hapuna for the swim start. This was the first time I got to ride after putting the bike together. Fortunately it was working fine. Had the local mechs to air up my tires and got my transition set up. Went for body marking and activate my chip and was set. For the swim to bike I decided to put my shoes on in T1 which was one error. I also forgot to shift into a proper gear which was another error.
The cannon sounded the swim start and 850 people took off. I was doing good, staying in the pack and getting some drafts. I figured I'd make good time until I missed the last right turn buoy and had to go back about 50 feet to go around it. My left ham cramped at about 1400-1500 meters into the swim. As it worked itself out my right ham cramped. I then realized I forgot my salt tabs in the room for error #3. Running up to T1 I stopped at the port-a-potty for a quick release. Got my gear on and headed to the mount line. Tried to clip in with everyone else and push off going uphill (in the wrong gear). Finally got going and my hams by my glutes were tight. Perhaps from the earlier cramps. Now you see why those three errors cost me.
The bike wasn't as bad as I imagined. The climb to Hawi was doable with 11-21 cogs although slow at some points. The hardest climb was 10-11 miles before the end when we climbed a 3/4 mile hill that just killed me. I'll have to practice more hills next time. Going up to Hawi the winds weren't too bad and the scenery was beautiful. It rained a little before Hawi and the temperature compared to the coast was nice and cool.
Into T2 I did the Hunch over run to the change tent. I took my time and put powder and socks on before the run. Cooled off, had a drink and went pee again. On the run my quads ached from the climbing and I kept regretting not having the salt tabs. I was able to run 4 miles before I had to walk a bit. Kept the run-walk thing going and took my time at the aid stations. Tried to get in bananas when I could find them and took in some Gatorade. To my surprise my nutrition held out for the day though I was getting a bit bloated (but not uncomfortable) from all the liquid I was drinking. I couldn't help it, I was thirsty. The up and downs really took a lot out of me. When we got off the golf course we turned down a slight decline for a mile and past the 10 mile marker. After a u turn we now had to run back up that (now) incline for a mile. After mile 12 it was flat till the finish. The pace picked up and I wasn't going to stop or drink till I got done. I figured the last mile was at an 8 min pace as I was jacked and wanted to finish under 6 hours. The last 100 meters was up a small 15 foot hill which was no problem. Total time was 5:53.
I survived and was under 6 hrs. I was very happy but felt I could have done way better. I learned a lot from this race and hope to carry it over to my next long course event. More hill training for the bike and run will be on my training plans. The swim went well considering the little time I put into practice. I took the next week off with only one run and bike. This past week I got in more running but my bike has had set backs (flats on Raodie and Kel not feeling well). I still feel in shape but don't want to loose it. Training for the marathon will start shortly and I still have swim events and tris on the calendar. See you on the road.
Saturday, May 27, 2006
Burnout Before Honu
I took my P3 into the shop the day after the Honolulu to see if they can get the front chainring to shift properly. I finally picked it up last Wed., 10 days later. And it only took them 30 min to put in a shim between the deraillure and bracket. Still doesn't shift quite right so I contacted Cervelo because my bracket is a bit distorted.
Anyway, I resumed training right after Honolulu to prepare for the Honu. I figured a moderate training week followed by a moderately high volume training week and taper the third week into the race. I just haven't been able to get myself going. I get up and do some training but have had a hard time waking up to get out the door. Last Wed. was supposed to be my last long ride but I didn't have my P3 yet. I would have taken Roadie out but my body was just drained. Took the day off and felt better the next day and did a 20 mile ride on P3. On Fri. I did a quick brick of 10/3 and did really well. Got a good night sleep last night and woke up easily this morning. I sat on the couch before walking Maka and the next thing I know I woke up at 4am. Too late to do anything but shower and get ready for work. I hope Nikki and Kel will let me go for a short run this afternoon.
I'm getting kind of nervous now and though I feel I can do the Honu, I feel the past couple of weeks has hurt my performance level. I just keep thinking of how I'll take a week or two off after Honu before going back to training. Just have to keep focus for one more week.
Anyway, I resumed training right after Honolulu to prepare for the Honu. I figured a moderate training week followed by a moderately high volume training week and taper the third week into the race. I just haven't been able to get myself going. I get up and do some training but have had a hard time waking up to get out the door. Last Wed. was supposed to be my last long ride but I didn't have my P3 yet. I would have taken Roadie out but my body was just drained. Took the day off and felt better the next day and did a 20 mile ride on P3. On Fri. I did a quick brick of 10/3 and did really well. Got a good night sleep last night and woke up easily this morning. I sat on the couch before walking Maka and the next thing I know I woke up at 4am. Too late to do anything but shower and get ready for work. I hope Nikki and Kel will let me go for a short run this afternoon.
I'm getting kind of nervous now and though I feel I can do the Honu, I feel the past couple of weeks has hurt my performance level. I just keep thinking of how I'll take a week or two off after Honu before going back to training. Just have to keep focus for one more week.
Monday, May 15, 2006
Honolulu Triathlon
Yesterday was the Honolulu Triathlon which is an oly distance and an ITU point series event. It was on a new course which is pancake flat and made for some unbelievably fast times. The top pro men finished around 1:46 and the top women just under 2hrs. Michael Simpson was there as was Julie Swail.
My race day started as ususal by walking Maka around the block then trying to eat my pre race meal of oatmeal w/raisins and a cup of yogurt. I could barely eat the oatmeal and didn't even try to eat the yogurt because I had the worst case of pre race butterflies ever. I was worried about boinking so I took some extra GU. Turns out I didn't need it.
After finally finding parking and walking about 1/2mi to the venue, I got my transition set up and went for a quick jog. When I got back I grabbed my goggles and cap and had enough time for a 5 min swim. Then came the wait. I stretched and went to the restroom one last time. After a 10 min delay, the pro men finally took off. My wave didn't start till later and I saw the first group of men exit around 19 min. later.
My swim start was fast and I got clear quickly. I held a fairly fast pace for most of the swim, encouraged by passing earlier wave groups. Got a cramp in my right calf with about 200m to go so I slowed a bit. Finished the swim in 28 min which was ok for me. When I got out and ran to transition the cramp faded and I readied for the bike.
On the bike I slipped my shoes on before I got out of the parking lot. I bunny hoped the 6-8 speed bumps and turned onto Ala Moana. From there it was flat and fast. Thankfully there was only a slight breeze so that made coming up Lagoon Dr. easier. I dropped my spare tube in an intersection and went back to get it which cost me a couple of minutes on the bike. So instead of 1:03 I finished it in 1:05. That averaged out to around 22.5 mph.
The run transition felt hard on the legs. My pacing was right on target but the legs felt like they may not hold the distance. Focused on the small goals like getting to the next aid station or pacing someone for a bit. I was able to pass a few people and a few people passed me. Played cat and mouse a few times and ended dropping those I played with. "Just focus, keep the pace" is what I kept telling myself. At the last 1/2 mile on Magic Island I dropped the last few guys and began a moderate kick 1/4 mile from finish. With about 150 m. to go I gave my final kick, held my head high, (tried not to) show no pain and smiled for the camera. Run time=48min.
My overall was 2:26:36 which beat my goal time of 2:30 so I was very pleased. I had hoped to finish in the top 10 of my AG but there were some fast people out there. Ended up 15th, but if I didn't go back for my tube I could have moved up to 13th in my estimation.
Nikki let me take a nap later that day and I took some Ibuprofen so that really helped. I also used some IcyHot on my legs and today I feel like I can run again. I will give them the day off but I will go swim later. It was a great race and I look forward to next year. But for now I have to focus on the Honu half IM in just less than 3 weeks.
Saturday, May 06, 2006
Busy Week
Been training hard this past week, for me at least. Got in 107 miles bike, 23 run and 3.5 swim. Was going to do a 10K today at lunch but work was sooooo busy I wouldn't have felt right digging out for an hour. I also missed out on my Wed. swim because of errands. Still I think I did good, even got in a rest day on Fri.
Got the P3 back from the shop on Fri. I took it in for a tune up so it would be ready for the Honolulu and Honu tris. Still doesn't want to shift from the small to the large chain ring. Can't figure it out. It seems like the front derailure doesn't have enough travel outwards. I'll take it back in next week and hopefully we can figure what's wrong. I took it out for a ride this morning out to Triangle park and back. Since it's fairly flat I left it in the large gear. Feels good to go fast again. Such a big difference from Roadie. Need to look at the saddle adjustment though, it seemed a bit uncomfortable. Perhaps I got too used to Roadie's saddle which turned out to be really comfy once I got it set up right.
Tomorrow starts another week and I'll try to ride again and maybe get a run in at work. I'll kind take it easy especially towards the end of the week. The Honolulu is next Sunday!
Got the P3 back from the shop on Fri. I took it in for a tune up so it would be ready for the Honolulu and Honu tris. Still doesn't want to shift from the small to the large chain ring. Can't figure it out. It seems like the front derailure doesn't have enough travel outwards. I'll take it back in next week and hopefully we can figure what's wrong. I took it out for a ride this morning out to Triangle park and back. Since it's fairly flat I left it in the large gear. Feels good to go fast again. Such a big difference from Roadie. Need to look at the saddle adjustment though, it seemed a bit uncomfortable. Perhaps I got too used to Roadie's saddle which turned out to be really comfy once I got it set up right.
Tomorrow starts another week and I'll try to ride again and maybe get a run in at work. I'll kind take it easy especially towards the end of the week. The Honolulu is next Sunday!
Sunday, April 30, 2006
Metric Century
The Metric Century was this morning out in Haleiwa and went out to Swanzy Beach Park-n-back. Rained through the north shore part but cleared after turning Turtle Bay. And talk about flats, it seemed like every 1/2 mile there was someone changing tubes. Sometimes they were only 100-200 yds apart. I was just waiting for my turn and fortunately I didn't have one, I think. I say that because after a brick run when I got back to my truck I noticed my rear tire went flat. Found a small piece of glass in the tire. The bike handled fine so it may have been a slow leak I got near the end of the ride.
The brick run was hard and my legs were shot. Ran about 5 1/2 miles very slowly around 8:40. Had to walk on a couple of small 1/4 mile hills. All in all it was a fun day. A lot of cleaning when I got home. My bike and riding gear were dirty as heck. Looked like Paris-Ruboue (sp?). Now I'll put Roadie away and start training on P3.
The brick run was hard and my legs were shot. Ran about 5 1/2 miles very slowly around 8:40. Had to walk on a couple of small 1/4 mile hills. All in all it was a fun day. A lot of cleaning when I got home. My bike and riding gear were dirty as heck. Looked like Paris-Ruboue (sp?). Now I'll put Roadie away and start training on P3.
Thursday, April 27, 2006
Officially 45
Ok so now I'm officially 45. Kel and Nikki took me to California Pizza Kitchen for dinner last night. It was my last meal splurge as I am now 6 1/2 weeks out from the Honu. Today I start regulating my diet in hopes of dropping a few more pounds. The ride up to Hawi got me a bit concerned so I've been doing more hill work. I'll be doing the Metric Century this weekend and use it to gauge my time in the saddle vs. strength. I'm hoping to turn it into a training ride followed by a brick run. My longer rides lately have been on Roadie to get used to the saddle for the Metric. After this weekend I'll switch back to the P3 for the Honu. I have no worries about doing the distances as I've done each individually, it's putting them all together on June 3rd.
Saturday, April 22, 2006
More Rest Than I Planned
Took a well deserved day off on Thursday. It sure was nice to sleep in till 3:30. Felt like going for a swim after work but forced myself to just hang out while Nikki went to tutoring. Read a little and drifted off to sleepland.
Friday I thought I was all rested, for sure I was pumped for a morning ride. The wind was about normal from the NE @ 15-20 mph. So no big deal. I started off fine and just planned to do some spinning. Whoa, someone forgot to let my legs know they had a day off yesterday. Sluggish ride that lasted too long for the route. When I arrived back home I couldn't figure out why it wasn't a better ride. Maybe one more day off tomorrow. Went with Nikki to the talent show at her school. There were a couple of young boys who could really play the piano. One of them was in the 1st grade and the other was probably just as old. Got to give those kids credit for getting up there and performing, takes a lot of guts.
Fell asleep on the couch with Nikki on my lap. Kel woke me up when she called at 10:50. Carried Nikki to bed and when I fell asleep I couldn't get up in time for a workout. Oh well, I had planned not to do anything but if I HAD gotten up then I might have gone for a run. Took my Felt in to get it tuned and adjusted while I went to pick up my swag bag for the metric next week. The clicking I heard turned out to be my left pedal which I thought I checked. Got a new rear derailure cable, socks and GU. All for the whopping price of $23. Happy boy again. Can't wait to ride on Monday. Now I'll get my P3 done sometime soon.
Friday I thought I was all rested, for sure I was pumped for a morning ride. The wind was about normal from the NE @ 15-20 mph. So no big deal. I started off fine and just planned to do some spinning. Whoa, someone forgot to let my legs know they had a day off yesterday. Sluggish ride that lasted too long for the route. When I arrived back home I couldn't figure out why it wasn't a better ride. Maybe one more day off tomorrow. Went with Nikki to the talent show at her school. There were a couple of young boys who could really play the piano. One of them was in the 1st grade and the other was probably just as old. Got to give those kids credit for getting up there and performing, takes a lot of guts.
Fell asleep on the couch with Nikki on my lap. Kel woke me up when she called at 10:50. Carried Nikki to bed and when I fell asleep I couldn't get up in time for a workout. Oh well, I had planned not to do anything but if I HAD gotten up then I might have gone for a run. Took my Felt in to get it tuned and adjusted while I went to pick up my swag bag for the metric next week. The clicking I heard turned out to be my left pedal which I thought I checked. Got a new rear derailure cable, socks and GU. All for the whopping price of $23. Happy boy again. Can't wait to ride on Monday. Now I'll get my P3 done sometime soon.
Wednesday, April 19, 2006
Catching up
I know it's been a few days so let me catch up on my training. On Sunday I went for a 6.8 mi. run around the Big Loop/Small Loop. Legs felt kinda shot so I decided to give them a day off on Monday. Slept in till 3:30 and Kel was good enough to let me go swim after work. Got in 2500m but wasn't the best swim, more like going through the motions.
Yesterday I went for a 42 mi. bike @ 3:30 am and did some hill work. Rode around Koko Crater a couple of times before heading out to Diamond Head. Wind calmed down some but still enough to slow me going downhill. There's some new pot holes on Monserat Ave. and I had to bunny hop one in a dark spot while going downhill. It was a biggie and I'm glad I saw it in time. Came home and changed then went for a 4.5 mi. run around the Big Loop. Legs were tired but I was surprised at the pace of 7:50. Went to the Oahu club in the evening for the Tuesday nite dinner. It was spaghetti and meatballs. Pretty good for $6. Met some neighborhood friends including ones that had moved away to AZ. and are thinking of moving back.
This morning was another 6.8 mi. run around the Big/Small loop at a recovery pace of 8:30. Took Nikki to school and finally got to clean up the side of the house. There was some overgrown grass, dead banana stumps, a bunch of keawi and some palm leaves that had to be cut. Went for a 3000 m. swim and again it was hard. Began to think my lane was filled with molasses. Got home in time to get Nikki from school and help with homework. Took her and Maka for shaved ice after.
Ok so it's not the edge of your seat thriller report but it's how my life is. Pretty average but I couldn't be happier. Got a nice house in a great neighborhood, a loving family and even a good tempered dog that we take to the park every nite (even treat her to shaved ice). I'm a very lucky guy!
Yesterday I went for a 42 mi. bike @ 3:30 am and did some hill work. Rode around Koko Crater a couple of times before heading out to Diamond Head. Wind calmed down some but still enough to slow me going downhill. There's some new pot holes on Monserat Ave. and I had to bunny hop one in a dark spot while going downhill. It was a biggie and I'm glad I saw it in time. Came home and changed then went for a 4.5 mi. run around the Big Loop. Legs were tired but I was surprised at the pace of 7:50. Went to the Oahu club in the evening for the Tuesday nite dinner. It was spaghetti and meatballs. Pretty good for $6. Met some neighborhood friends including ones that had moved away to AZ. and are thinking of moving back.
This morning was another 6.8 mi. run around the Big/Small loop at a recovery pace of 8:30. Took Nikki to school and finally got to clean up the side of the house. There was some overgrown grass, dead banana stumps, a bunch of keawi and some palm leaves that had to be cut. Went for a 3000 m. swim and again it was hard. Began to think my lane was filled with molasses. Got home in time to get Nikki from school and help with homework. Took her and Maka for shaved ice after.
Ok so it's not the edge of your seat thriller report but it's how my life is. Pretty average but I couldn't be happier. Got a nice house in a great neighborhood, a loving family and even a good tempered dog that we take to the park every nite (even treat her to shaved ice). I'm a very lucky guy!
Saturday, April 15, 2006
Windy Ride
This morning was another windy ride. Gusts blowing from the NE @ 25-30 mph. It's like spinning uphill, especially for me. At 6'4" I'm like a big parachute in the wind. Went out on Kalanianiole and of course it's in my face as I ride home. On a good morning with a slight 5 mph breeze I can ride at 19-20 mph coming home. Today I saw my speedo drop to 12-13 mph. My legs weren't tired or anything and I was spinning like crazy. Got mad and downshifted and pushed harder to a neck breaking 15 mph. Tried to tell myself that it's just a part of the sport and that I have to get used to it someday. But the wind seemed constant and every so often I found myself getting angry at the effort I had to put in to maintain speed.
As a side note, I rode my Felt F65 and noticed the clicking that I've had the past couple rides is now getting more frequent. I need to take it in and have the mechs check my bottom bracket. It always clicks when my right foot is at 5 o'clock. I'll need to fix it before the Metric Century at the end of the month.
Put 2 new Continental GP 4000 on my P3 but I still need to figure out the front derailure problem. I can't get enough travel for it to shift easily into the big ring. Maybe tonight my daughter will give me some free time to tinker with it.
Well gotta go. I'm going to try and get in a 10K this morning. Going to do Lagoon Dr. and Nimitz Hwy. First part of the run.....Straight into the wind.
As a side note, I rode my Felt F65 and noticed the clicking that I've had the past couple rides is now getting more frequent. I need to take it in and have the mechs check my bottom bracket. It always clicks when my right foot is at 5 o'clock. I'll need to fix it before the Metric Century at the end of the month.
Put 2 new Continental GP 4000 on my P3 but I still need to figure out the front derailure problem. I can't get enough travel for it to shift easily into the big ring. Maybe tonight my daughter will give me some free time to tinker with it.
Well gotta go. I'm going to try and get in a 10K this morning. Going to do Lagoon Dr. and Nimitz Hwy. First part of the run.....Straight into the wind.
Friday, April 14, 2006
First Post
Well today is my fist posting as a newbie blogger. What better to talk about than my favorite activity. Here in the Aloha state we have an ideal climate for training. Although we do have seasons it's not as drastic as in most areas. Our fall and spring seasons are usually the wettest.
Right now I am training for the Honu Triathlon on the Big Island. I'm really looking forward to doing it because it'll be my first half IM. My training is right on track and I have no doubts that I can finish. What I'm apprehensive about is how well I will finish. I want to try and get in under 51/2 hrs so I'll have to push it hard. My runs have been going well and I just did a long run of 13.3 mi. on Tuesday. I felt good and held a pretty good pace @ 8:24 min/mi. I need to work more on my long bikes. I plan to do the Metric Century on 4/30/06 and I included that as part of my training plan.
Also part of my training is the Lanikai Tri which was held last Sunday. Because of the recent heavy rains, the water quality at Kailua beach wasn't very good. The race was changed to a run-bike-run Duathlon. The 2 mi. run to start immediately went uphill. This was a good thing because it quickly thinned out the pack. I've been practicing hills and was able to get out of the main group. I ran conservatively @ 7:20 pace. T1 went well, and considering I really hadn't practiced transitions I was pleased. The bike was good paced and I spun a high cadence on the out portion. The small hill at Kbay was harder than I thought and it took a chunk of time from me. Going back seemed like more of a push but I also used a lower gearing. At T2 I found my insoles slipped out a bit from my run shoes when I kicked them off in T1. I slipped them back in and headed for the run course. It took almost 1 mile to find my run legs but after I felt at ease and was actually getting stronger as I went along. #188 passed me just before mile 2 and I used him to set pace. We were closing in on another athlete at the hill before the finish and I knew I could take them both. I quickly passed both of them on the uphill and squirted down the other side. Entering the boat ramp parking I knew they weren't going to catch me. A small victory for the race. I finished the second run with a 7:09 pace and felt I could have gone longer and perhaps quicker.
Next up is the Honolulu Triathlon which looks to be a fast, fast course.
Right now I am training for the Honu Triathlon on the Big Island. I'm really looking forward to doing it because it'll be my first half IM. My training is right on track and I have no doubts that I can finish. What I'm apprehensive about is how well I will finish. I want to try and get in under 51/2 hrs so I'll have to push it hard. My runs have been going well and I just did a long run of 13.3 mi. on Tuesday. I felt good and held a pretty good pace @ 8:24 min/mi. I need to work more on my long bikes. I plan to do the Metric Century on 4/30/06 and I included that as part of my training plan.
Also part of my training is the Lanikai Tri which was held last Sunday. Because of the recent heavy rains, the water quality at Kailua beach wasn't very good. The race was changed to a run-bike-run Duathlon. The 2 mi. run to start immediately went uphill. This was a good thing because it quickly thinned out the pack. I've been practicing hills and was able to get out of the main group. I ran conservatively @ 7:20 pace. T1 went well, and considering I really hadn't practiced transitions I was pleased. The bike was good paced and I spun a high cadence on the out portion. The small hill at Kbay was harder than I thought and it took a chunk of time from me. Going back seemed like more of a push but I also used a lower gearing. At T2 I found my insoles slipped out a bit from my run shoes when I kicked them off in T1. I slipped them back in and headed for the run course. It took almost 1 mile to find my run legs but after I felt at ease and was actually getting stronger as I went along. #188 passed me just before mile 2 and I used him to set pace. We were closing in on another athlete at the hill before the finish and I knew I could take them both. I quickly passed both of them on the uphill and squirted down the other side. Entering the boat ramp parking I knew they weren't going to catch me. A small victory for the race. I finished the second run with a 7:09 pace and felt I could have gone longer and perhaps quicker.
Next up is the Honolulu Triathlon which looks to be a fast, fast course.
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