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.

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.