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.
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