Last run for '08

1630 : 3.5 miles @ HHS Track
Mi1 7:45
Mi2 7:30
Mi3 7:00
8:00 last 1/2 mi

Brrrr!

1130 Cold Swim at Kawamoto Pool (750m)
200m warmup
75m breathing (2,1,0)
75m sensory
150m speed (15,10)
250m sensory

It felt even colder today, but still at 69 degrees.

1900 Calisthenics
25 pushups
25 pushups
30 modified bicycle kicks
30 cruches
25 wide pushups
30sec bridge
30sec side bridge left
30sec side bridge right
25 pushups

Was gonna meet Jarrett for strength training but he had a late deal so I just did some pushups, situps, etc.

Legs are a little tight from yesterday's run and the... oh yeah, forgot I did a pretty big workout Sunday morning.

Stop Being Lazy

1145 Kawamoto Pool
400-500m swim

It was really tough getting back in the water. Especially today with the water temp at 69. I hopped in and had to start swimming immediately. My cardio is soo bad, I couldn't make it past 100m. Got out of the water after doing 1 lap of long course.

1639 HHS Track Run
4mile run
1/4 mile warmup
1646 m1 (7m/m)
1654 m2 (8m/m)
1703 m3 (9m/m)
1709 m4 (6m/m)
1/4 mile cooldown, stretching

Felt relaxed and strong. Was able to run lightly on my toes for the entire run. I felt strongest on the 4th mile, under 6 min/mile.

The weather has been horrible for the past week. I've been trying to do at least do 50 pushups daily, but the lack of cardio work has taken it's toll.

Swim, Sleep, Sleep, Swim, Run, Blah

Took another swim at Richardson's as planned on Friday afternoon. Cardio & breathing are still unsatisfactory. So I decided to remedy it with beer. I picked up 2 quarts of Beck's, but they gave me more at the bbq, and I gladly accepted.

Saturday - sleep.

Sunday - sleep, yard work, catch up with Amanda as she preps for her trip. I get to puppysit Ikaika for a few weeks

Monday - Swim for lunch. Oh wait... I didn't get to go to lunch until 1630. Slipped on the fins and had a great swim at Richardson's (~600m). My rotator cuffs didn't give me trouble today. The water was cool so it kept me moving. Naturally, it was sunny all day until I got into the water. Cardio & breathing still shitty.

1535
Rinsed off then took a short run just past Onekahakaha and back in just under 30mins (~3-3.5mi). 15mins out... not much better on the return. Concentrated on light footwork, eggshells, posture, breathing, etc.

0:29:18
HRM 188
HRA 171
496 Cal 25% Fat
152-170: 0:08:10

Going Kona tomorrow. Probably not gonna get any workout there. Bet it'll be overcast just for me anyway. Joy.

Back on Track

Thursday 1845 - Track Run
Was planning on resting my upper back and my foot by just laying down at home but I saw Ron suited up for his evening walk and it got me motivated. So I went to the HHS track for a short run. It was cool and dry out. I think the news said it was low 70s.

Had a bit of side-pain between miles 1 and 2 but felt warmed up after mile 3. Didn't really pay attention to pace or HR. Just wanted to concentrate on form and balance. Ate a peanut butter & jelly sammich about an hour beforehand.

~5.5-6miles
50 minutes
HRM 196
HRA 179
1000 calories 20% fat

Drank a chocolate milk right after, then grilled a steak with onions, mushrooms, zucchini and garlic. I kept my portion at about 4oz beef and 3-4oz veggies.

Friday 1330 - Bike, Ocean Swim, Bike
Rode from Kamaaina Nissan to Richardson's at a moderate pace, then immediately jumped in. Swam to the rock and back twice with several breaks. My freshly shaven head had less resistance in the water. The sky was clear all day and it was fairly warm. There was a friendly breeze to keep my cool on the way back. My cardio/breathing is horrible in the water. I don't feel the drive anymore. Something's missing.

Ate leftovers from last night.

Contemplating another bike/swim before going to a bbq. I wonder if I can actually contain myself to 'just a couple'.

Sick, Sick, Sick, Swim

Monday - Sick. Didn't even work... wtf. Drank a lot of water and tons of vitamin c.

Tuesday - Sick. Worked but felt like crap. More H2O and Vitamin C.

Wednesday - Sick. Getting better. Weather is crap. Rest. Free lunch care of Kamaaina Motors.

Thursday - Feeling much better. Swam at the pool for lunch. Lifeguard Froilan said the water was a nice 71 degrees. It was relaxing. The only thing that bothered me was my left rotator cuff while extended, and first quadrant pulling. Rotating more fixed the problem. Swam about 600m with tons of rest in between.

Soo out of shape I am. My upper back is giving me problems today. I must be slouching again and putting on unneeded weight. We'll see if I can get myself back in the water tomorrow. I have to drop my truck off at Kamaaina Nissan for service, so I might take a run/swim to the beach. Hmm... I might just bring my bike. Good idea. I need to let my right foot rest.

Morning Stroll, Swimming with the Fishes, Seeing the Light

Met cousin Dean, Tania and Todd for Elle's softball game on Saturday morning. She and Kai were still shy around uncle Mike. They later took us to Bubba Gump's for lunch. Service was slow, but the broiled fish sammich was worth the wait.

Saturday night, Tania and Todd treated me to Greek Marina where I had the Mix Vege Plate (Grape leaves, Falafel served with salad and pita Hummus, Baba Ghanouj). It was freakin awesome.

The fireworks that kicked off the 5am Honolulu Marathon woke cousin Tania, but didn't even phase me or Todd, so she was kind enough to wake me. I slowly got going and got out the door shortly before 0600. The rain was coming down and I was feeling the worst of the cold with a sore throat and runny nose. It was still dark but the street lights were just enough to guide me through the little rivers on the streets. The decline was about 300' in a quarter mile. Fun :)

I got to the Wailua St Bridge (1.6mi) in about 15-20 mins, but the leader had already passed, beating my guesswork. I saw the 10-20th placeholders, including the lead women and a wheelchair athlete. Felt bad for the leaders, as they have to follow a gas-powered vehicle the entire race.

After 20-30 minutes I began to cooldown so I headed back, through Hawaii Kai Golf Course and arrived at Sandy Beach Park (2.6mi). The sun was piercing through the rainclouds and the surf was wild and unorganized. It was amazing. There was noone in site; just me, the beach, the surf, the clouds and the sun. It was pristine.

I walked over towards the parking lot. Only a few footsteps from heaven, I found shards of glass on the sand, plastic bags, backed up drainage from across the street, the works. People suck.

There were only 2 surfers in the water when I got to the parking lot. A paddle-boarder attempted to launch standing up but didn't make the first shore break. He got right up and made it out there. He caught a nice wave or two before a bodysurfer arrived in the parking lot on a dirtbike. He had kalakoa fins. The whole time I was there he didn't catch a wave. 3 young bodyboarders watched the waves for a while then jumped in and messed around a bit. I watched a team of 3 men scour the shore with rakes and metal-detectors, in hopes of finding lost jewelry.

I walked back to the unoccupied area and took it all in for an hour before roaming around and finding a blowhole, hidden beach, and whale watching spot (1.5mi). Headed in the opposite direction and found a little bridge (1.8mi). It was about 0830 and told Tania I should be back by 0900 so I headed back home (1.8mi). My knee started bitching out around the golfcourse so I had to start walking. The Maunanani incline was a motha.

Minus the hour and a half of spazzing... I ran 1.6 + 2.6 + 1.5 + 1.8 + 1.8 = 9.3 or so miles in one and a half hours.

Came back to the smell of cooked bacon, eggs and toast. My cousin is the best. After eating half a package of bacon, I let my stomach rest. An hour later she took me to Hanauma Bay. The sun came out just long enough for us to snorkel for half an hour. It was great to get in the water. I really wanted to just swim, but relaxed instead and just spazzed at the fish. On the hike back up the hill she insisted that I get a pic *squint*.

Back at the parking lot I tripped out at this fully-eco-powered light. Great job Hanauma Bay! Cool beans. Why can't all lights be like this one?

Oahu - Day 9 - Recovery Day 6 - Rest Day 3

Uh-oh... another day goes by without training. Another day goes by just raining.

Met up with cousins Dean, Tania & Todd to watch Elle's softball game. Tomorrow I'm gonna take a short run down to the marina to watch the runners at the turnaround in Hawaii Kai, then I'm gonna run off to Hanauma Bay for a swim. It should be a pleasant workout.

Oahu - Day 8 - Recovery Day 5 - Rest Day 2

Got up at 0430. Woke up again at 0630. Made breakfast, lunch. Left the house at 0700. Went to Long's for a map and some water. There was a ridiculous wait. Went to McDonald's for some coffee. There was a ridiculous wait. Left town at 0800. Had no problems getting to Pipeline. Arrived at roughly 0900.

The barrels were big, glassy, and dirty. I have a few more photos that I'll put on Flickr or Facebook or whatever.



























Here's some videos I took with the camera. I was holding it in my hand so it's not steady. The first is 10mb, the other 2 are 3mb. I don't remember who was who in them, but they're all from the quarter and semifinals.

The awards ended around 1600 and I was too lazy to get any workout out there. I also wanted to get through the unfamiliar territory before it got dark with an unreliable car. Got back and was considering a workout, but decided to post this instead. I think I did some pushups in the morning today and yesterday though. It's something I guess.

Oahu - Day 7 - Recovery Day 4 - Rest

We were set to head out to North Shore this morning, but today's Pipeline Masters contest was called off. Wave heights dropped to 4-6 and the weather was horrible.

So Charles took me to Rame's house to lounge for the morning. Came back home and I just dozed off.

But for tomorrow...

SURF ZONE FORECAST
NATIONAL WEATHER SERVICE HONOLULU HI
700 PM HST THU DEC 11 2008

OAHU-
700 PM HST THU DEC 11 2008

HIGH SURF ADVISORY FOR NORTH FACING SHORES

Surf along north facing shores will be 4 to 6 feet, rising to 12 to 15 feet Friday.

Surf along west facing shores will be 4 to 6 feet, rising to 6 to 10 feet Friday.

The photo I screened from swellwatch.wetsand.com shows predicted wave heights to be 12 feet pretty much all... day... long, maxing out at 15ft around 6am. I'll try to leave here around 5am. Oh shit, I need a map.

I don't care if it's wet weather, I just wanna see some massive waves (by my standards). I hope to share some nice photos, and possibly get a workout out there.

I also did a little research on Ala Moana Beach Park. The beach is a man-made, 800m long, 25ft deep gold-sand swimming channel protected by an outer reef. So I swam roughly 600m.

Oahu - Day 6 - Recovery Day 3 - Short Run, Swim

I forgot to bring my goggles so I went to find Boca Hawaii to pick up a pair. Talked a little with Eduardo and a regular customer who both ran in the XDURO. I'll check out the store a bit more when I have time.

1700
Short run around Ala Moana Beach Park (the 2 pics posted yesterday) to warm up for the swim. 17 mins, no HRM, easy descending pace. There was overcast as predicted on the news, but there was also the addition of strong winds, keeping me cool.

Got in the water and swam about 3/4 the length of the beach then gave up. The water was choppy and it made breathing difficult, especially since I haven't swam in... a week or so? At least it wasn't cold. Unsure of the distance, but I was just cruising it anyway, trying to concentrate on form, reach, and switching.

Got out and jogged back through the sand.

Rinsed off and read a few pages of ChiRunning while taking in the day's last sunlight and the wind on my skin. It was peaceful. I put the book down after getting through a chapter and just zoned out for a few minutes. With just a few runners passing at my back, there was only one surfer carrying his board back to shore, a few hundred feet in. He appeared to be walking on water, because the rocks were just below the water line, protecting what I guess is a manmade swimming area.

My body feels much better now. Except for the stomach part, which devoured many liquid beverages last night with Charles, Raym and Gabe. Yeah yeah yah, I said I'd cut back.

Oahu - Day 4,5 - Recovery Day 1,2 - Short Run

Spent Monday just walking around Honolulu. For lunch I ate a wet burrito from Wahoo's, with brown rice and spicy white beans. The fish was flame-broiled ono. I guess it's always ono? The burrito was ginormous and broke mouth too. Caught up on the 'ChiRunning' book while digesting.

I had wanted to go swimming on Monday, but put off picking up a pair of goggles. I should have, because the weather has turned and will be quite rainy throughout the week. As long as the waves get big on the north side I'll be happy. I don't mind if the water's choppy and unsurfable, but it would be cool to see some ridable surf. Wait, did I say unsurfable, nothing's unsurfable... and not just because it's not a word.


I had worn compression socks from early Sunday evening until Monday morning, so my calves were pretty much recovered when I took them off. Still, I picked up another pair to wear Monday night till Tuesday morning.

Had my first run this afternoon. Ran up Ala Napunani (1.3mi). Unsure of the the elevation climb, but it was nice going uphill. Coming back down, I felt a slight sharp pain in my ankles, and the top of my right foot. Not much muscular or tendon/ligament pain. I should've biked. Took an extended route (~1.7mi) to get back home in 29 mins.

Yeah yah yah... the pain could be because I wore new shoes on the trail. But they fit so well when I tested them... I had to wear them on the race.

Here's some pics of Kaaawa Valley















And my shoes after the run. Not too bad..

XTERRA XDURO Half Marathon World Championships

XTERRA Press Article

I was about 15 minutes short of my goal of 2 hours. But, with the diminished training, I'm glad I finished strong. And more importantly, I enjoyed the beautiful course and made some friends.

Keawe rode his road bike from Ward and was really pumped to do the race. He regularly does trail runs around the islands, just for fun.

Will and I kept each other motivated during the last 5k of torturous hills.

Rachel and I shared similar strategies for handling the hills. I was compared to her dad in regards to injuries and training. She has numerous runs under her belt, including a 50k 2 weeks ago!

Length 21k (13.1 miles)
Starting Elevation 50'
Lowest point 27'
Highest point 892'
Total climbing 2900'
No paved sections

Finish Time 2:14:37.2
Pace 10:17min/mile
Overall Place 129/357
M 30-34 Place 18/45
Race Results

In Zone 152-170 0:14:36
HRM 197
HRA 175
2411 Calories
20% Fat

See if you can find me and my 2 new friends, Will Atkinson and Rachel Samuels in the Photo Gallery

Video

I took a nice 10 minute warmup, working up to an uphill sprint. I started off with a nice and easy pace with the goal of soaking in the scenery. I checked my HR often, which I kept around 183-185 for the first 5k. Sticking to my plan, I walked every hill, including the first hill which we approached in the first 10 minutes.

My HR maxed during an exhilirating rapid descent down several hundred feet of gravel road. Headwind was strong while encircling the ridge. After a near vertical mudded foot trail, I found my zone and kept my HR steady at 180 while talking with a local paddler whom I forgot to get her name. That slippery slope was the most enjoyable part of the race, which probably explains the near 15 minutes in the 152-170 zone.

My right calf began to cramp up about 10k in but I kept it loose and it wasn't bad enough to drop out. I practiced running tall with a rigid core, and relaxed arms and legs. Breathing wasn't an issue at all.

I chewed gum for half the race, and held 2 gels for longer than needed. It was psychologically comforting, cause I felt weaker when I dropped them at the start of the 5k loop.

I remembered to cool down and stretch after the race, to help accelerate my recovery period.

I am grateful to the race directors for keeping quiet on the course route and making it an adventure for us. Congrats to all who competed and thanks to all who made the event possible.

It was a great experience and I look forward to doing it again, as well as other trail runs and long distance races.

Oahu - Day 1, Treadmill Hill Run

Did the usual morning circuit, which I forgot to mention yesterday.

1730 Treadmill Hill Run
Landed in Oahu at 1100 and hung out with Charles until he got off work. Did a 3.5 mile hill run on the treadmill at the Natl Guard Armory where he coaches the Kalani JV Basketball team. Set it on Speed 7 (8.5min/mile), Level 10 (1-6.5 degree incline). I am not ready for Sunday. I will most likely be walking through a nice portion of the trail. I should bring a camera. Not sure if I'd be ready even if I didn't crack the rib.

0:28:00 Hill Run
0:05:00 Cooldown
HRM 182
HRA 168
Zone 152-170 0:07:58

Aunty Gayleen made some awesome spaghetti, which will help me carbo load. I need to be drinking more water. It's tough being away and doing so.

Packet pickup tomorrow from 10-6pm at the Waikiki Beach Walk. Danelle Kabush will also be hosting a trail run clinic at 1pm. Unsure if there is a charge. There is a shuttle from Waikiki to the race for $20. I might just do that, especially if the Kona Longboard Lager is nice and cold.

Injected with a Poison, I Saw My Crack, Short Run & Swim

0900 Injected with a Poison
Went to the radiology dept to get my bone scan done. I learned that it would be a 2-part, 4 hour process, which the doctor's office failed to tell me. That means my Kona trip would not happen today.

1200 I Saw My Crack
So I came back to do my bone scan and the machine was wicked cool. I saw the radioactive isotopes on the little monitor as I lay there. It picked up 3-4k little 'reflections' at a time for 3 minutes until it got a full image. After the images compiled, it showed my entire rib cage and the little mend happening. They took 6 images (top, back, 4 150degree angle shots).

1900 Short Treadmill Run
25 minute descent
2.5 miles

1940 Short Swim
10 minute relaxing swim. Fought the urge to do a timed swim and anything more than moderate intensity. I did shoot for 15 strokes but was unable to get less than 17. I felt like my shorts were about 10 pounds heavy. Need to slow down on the drinking.

Actually Spinning?

1300 Bike Ride
1:30:00 easy ride with Ric. Donald canceled and Brad was a no-show. Didn't leave till 1400. Mostly cruised and talked story.

Kamaaina Motors > Richardson's > Bay Front > Kamaaina Motors

765 Cals
60% Fat
HRMax 155
HRAvg 119

The taller seat post really helped. Ric also raised his and noticed he didn't have any knee pain on this ride.

The shoe cages took about 3 stops to get adjusted to slipping my shoes in/out. I followed Jess' advice and left them just a little loose. I noticed a huge difference immediately. I need a longer/harder ride to take full advantage of them.

Now I have a $200 stock bike with $135 add-ons LOL
$50 seat
$20 seat post
$20 bar ends
$15 bottle cage
$15 bottle
$10 shoe cages
$5 cage adapter

At least everything is transferable, minus the bar ends.

Pool, Circuit, Intervals, Pool

1330 800m Pool Swim
200m Warmup
4x25m Switches w/Fins
4x25m Switches w/out Fins
4x25m Speed (15m fast, 10m slow)
8x25m Golf (20/20 in 0:00:30)
100m Warmdown

Thereafter, I spent roughly 15 minutes recovering on the stadium benches and observing another swimmer. She was there before me and was still holding the same steady pace. 14-15 strokes in 23 seconds. Smooth and efficient in the water, barely splashing at all. Her extended arm would not pull until the other was past elbow's length and about to touch the water. Excellent rotation on both sides. Barely kicking her legs. Consistent. She made it look so effortless. I was jealous. I wanted to be like that in the water already.

Two lanes over was a heavy-set fellow, taking about 25-30 strokes in maybe 30-35 seconds. He wasted soo much energy just splashing the water around. No rhythm, no length, no core.

What an unbelievable contrast. Which one am I? I need to see myself swim so I can mirror the efficient swimmer.

1745 Warmup Jog
15 mins
HRM 150
HRA 114

1800 Circuit
15 mins
HRM 170
HRA 143

20 Rotational Dumbbell Shoulder Press 20#
20 Bent-over Dumbbell Row 20#
20 Push-ups
20 Bears 20#
20 Flyes 70#
20 Saxon Side Bends 10#
20 Bench Press 70#
20 Squats 20#
20 Wide Grip Lat Pull downs 70#
20 Push-ups

1815 Treadmill Sprint Intervals
12 mins
HRM 178
HRA 152

Set treadmill for Sprint Level 15
Warmup at level 3 for 0:2:30
Interval x4 (Recovery Level 6, 0 Degree Incline for 0:01:30; Sprint Level 10, 6 Degree Incline for 0:0:30)

1845 Pool Swim
100m Warmup

4x25m Golf (20/20)
I stopped to think about the efficient swimmer from earlier today. Un-timed, I exaggerated my stroke rate intervals. I attempted to better balance and lengthen my body.

4x25m (18, 17, 16, 15)
Doing so, my body felt more relaxed. Using what I learned, I gave Golf another shot.

4x25m Golf (18/22, 18/20, 17/23, 17/19)
I was able to get down to to 17/19 by using more kick.

4x25m Breath Descent (3, 2, 1, 0)
2x25m Warmdown

This was a huge day, considering I'm still recovering. I was craving a home-made burger, but didn't want to wait for one so I went to BK for the Steakhouse. It was not deserving of the awesome commercial promoting that POS. I, however, did earn my large chocolate milkshake.

Post-Thanksgiving Day 5k Run

6 Corona's, 2 stuffed bell peppers with seasoned rice for my pre-race dinner around 8pm. A bowl of Frosted Flakes to help me fall back to sleep around 2am. A glass of orange juice, a peanut butter and jelly sammich, and a double-shot of coffee for breakfast around 6am.

Went to bed relaxed at around 10pm. Woke up at 2am with a little pain from my healing rib. I woke up on that side. Had trouble sleeping and woke up around 4am and 5am. Probably just pre-race jitters, even though it's not a big race. Good practice getting through it though.

0715
Did a 5 minute warmup with a couple sprints to loosen up and get my HR up to 185.

0730
Finished the first half in just just under 11 minutes. It was downhill and my HR was steady at 185. I passed a few people, but some 40+ dude with long black hair and glasses blew by me about a mile in. It was tough swallowing my pride and holding my pace so as not to gas out too early. I pushed on the second half, averaging 193 with a max of 197.

My official time was 0:20:18. 0:06:32 min/mile, 0:04:04 mike/km pace.

0800
Got in the water a little later and just relaxed. The water was rough and there wasn't a cloud in site.

Lost feelings

Hilo was sunny all day. I worked on a website until 2pm then headed to Richardson's Beach Park. Completing the website, I was already in a good mood.

When I got there, I felt as if I were reawakened. The smell of the ocean mist as I approached the shore, the cool water enveloping and carrying me, the roar of the surges, the salty taste of the water, the shadow of a friendly passing honu, the rush of anger when a damn snorkler almost swims into me. Ahh yes, thank you.

My rib felt really good. I swam about 600m or so, at a moderate pace, just enjoying the water.

Circuit, Light Run

0915

20 incline flyes with a twist
20 bentover row
20 bear & squat
20 dumbbell squats
20 rotational shoulder press
20 perfect pushups
20 good mornings
20 saxon side bends
20 perfect pushups
19 overhead squats (ow)

0930
20min run

2.3 miles
167 avg
178 max

Light Run

1930
Short, easy run at the track.

23mins
HR Max 177
HR Avg 160
152-170 11mins

Tuesday Spin

1330

Weekly bike cruise with Brad & Auto.

Kamaaina Motors > Honoli'i

4.5 Miles

23 Mins

HR Max 168

HR Avg 142

1400

Honoli'i > UHH > Kamaaina Motors

6.3 Miles

70 Mins

HR Max 178

HR Avg 134

Took it easy most of the way, except for the uphills (Honoli'i, Wainaku, Waianuenue) where we pushed it. Auto's chain got stuck coming out of Honoli'i so we worked on it without tools for about 15 minutes. I forgot to pause my HRM, so it fudged the data. The passing cars maybe brought up my HR a lil though.

Mini Circuit

Did a mini circuit in the morning.

25 "The Bear"
25 Dumbbell Flyes with a Twist
25 Dumbbell Shoulder Press
25 Bent-Over Row
25 Rotating Dumbbell Shoulder Press
25 Dumbbell Flyes with a Twist

Mini Circuit just to do something...

I felt soo dead this morning, but I had to do something. I didn't feel like running even for 20 minutes. It wasn't my calves, just my lack of drive. As you can see, I didn't even do the full 200...

25 perfect pushups
25 dumbbell shoulder press
25 perfect pushups
25 bent-over row
25 rotating dumbbell shoulder press
25 bent-over row
15 perfect pushups

Felt tight on the rib again during the pushups and the rotating shoulder press.

A Clever Title featuring a Pun about Treadmills

Jess had me do a treadmill run on Friday. I had to go to Kona so I did the run in the evening.

10min w-up
then 4x15 seconds at '10' setting and 2% incline - with 45sec easy in between
then 4x15 sec at '10 with a 4% incline, 45 easy
Main set:
6x2min at 1% incline on '8.5 setting with 2 min rest in between each
5min jog warm down

I wasn't thinking and did 4x45 seconds with 45 secs at 6-7.
This made the rest kinda tough.
The first main set was a struggle, but I felt stronger on the 2nd main set.

HR was 180 on the hard sets and 170-175 on the easy.

I slacked on Saturday.

Mutiny!

My legs went on strike this morning. They refused to kick the pavement. I wouldn't even consider my pace a jog. The calves were very tight and I couldn't even run on my toes. My feet were very happy that I put on padded/cushioned shoes though. It felt soo good, until I started moving lol.

I did a short 15 minute jog with a couple minutes to warmup/cooldown (walking, lol).

I washed my compression socks last night so I could wear them again today.

A quick circuit to keep me a bit satisfied:
35 Incline Dumbbell Flyes with a Twist 15#
20 Bentover Dumbbell Row 15#
25 Dumbbell Shoulder Press 15#
20 Incline Dumbbell Flyes with a Twist 15#

Relax, breathe... don't panic, get past the pain... enjoy the runasy

1200 Road Run

12min warmup (1.25 miles)
3min stretch
35 pushups
30 modified bicycle kick
20 widearm pushups
HRMax 168
HRAvg 153

15min easy (1.75 miles)
HRMax 171
HRAvg 166

1240
40min med (5 miles)
HRAvg 169
HRMax 177

I learned a little about efficiency on the run today.

My calves were tight for the past 2 days, but I really felt it today. I pushed off my toes for the majority of the run.

I used the green shoes today, with Yanks on for the first time. The support distribution and elastic really took the pain away from the top knot area.

Breathing was tough the last 20 mins. I felt a mild, dull pain on the right-front area my rib cage, about 3" below the sternum when breathing. There wasn't as much pain around the fracture area because I've been controlling my breathing. But that maybe why the pain transferred to the muscles helping to compensate.

On the last mile, I began to lose form and posture. I was making facial expressions of someone in agony. I had to remind myself to relax, run tall, and breathe easy. This conserved energy and I was able to convert it to more speed with the same HR.

Took a quick dip in the pool to cool off and did some golf drills. Was able to easily do 19/18, then 19/19 after a 10 second rest. But that put some pressure on the fracture, so I did some balance and Sweet Spot drills. Bleh. No idea what I'm doing.

I really miss swimming. I might have to give it up for a short while so I can truly enjoy it when I'm able to. I have a bone scan scheduled for Dec 4th, and a followup visit with the Doc on Dec 17th. I don't want to have to wait that long to swim... I'm just gonna test it by feel every few days.

Jess will keep me busy with strength training and a bit of cycling. I won't have the stoke for cycling until I get my awesome bike.

Doctor Visit, Night Run

The weather was horrible yesterday. I wanted to swim but couldn't find the motivation to overcome the weather. My nose was runny and I was cold.

Went to the doctor to checkup on my rib. He said the bump is probably a bone callous from a fracture. Now I need to have a bone scan done. I'll go by feel and see how far I can take it without prohibiting myself from healing properly.

1800 Went for a run in the rain last night at the track
7 min warmup (~9min/mile)
5 min stretch
7 min warmup (~8min/mile)
5 min @ 6:30min/mile
2 @ 8
4 @ 6:15
2 @ 8
3 @ 6
2 @ 8
2 @ 5:45
2 @ 8
1 @ 5:30
5 @ 10
10 min stretch

I felt stronger as I progressed. I was shooting for a full lap on 1, but only made 3/4. Couldn't find the strap for my HRM so I couldn't get that data.

Brad gave me an article about Andy Potts in the August 2008 issue of Popular Science. His life revolves around his wattage output and his vitals. There's no set training schedule.

Mai lent me her Garmin. It's just about small/light enough to strap to my arm for road runs/spins.

I need to make an attempt to get in the pool on Wednesday.

Afternoon Spin, Night Run & Swim

1330 Easy spin with Brad and Ric
Spin Leg 1/2
Leg 1 Kamaaina Motors > Richardson's 5/5mi, 8/8km
Leg 2 Richardson's > Bay Front 4.2/9.2mi, 6.8/14.8km
0:55:46
8.6mph / 15.86kph
Heart Rate Max 171
Heart Rate Avg 138
In Zone 133-151 for 0:29:52

Transition Run
0.8mi, 1.3km
0:10:03
0:06:16min/mi, 0:03:51.9min/km
Heart Rate Max 179
Heart Rate Avg 173

Spin Leg 3
Leg 3 Bay Front > Kamaaina Motors 1.8/11mi, 2.9/17.7km
~15 mins
Heart Rate Max 145
Heart Rate Avg 119

Jess had me take it easy on them so they'll ride with me again. By the looks of the stats, we may have taken it too easy. We stopped at 2 lights for a minute or so each, and then a 5 minute break at Richardson's. It was a good cruise.

1815 800m swim
200m warmup
200m switch w/fins
100m switch w/out
100m speed
150m golf (20/23, 20/20, 20/19, 19/19, 19/19, 19/19)
50m cooldown

I had 40 sec breaks in between golf sets 1-2, then 15 sec breaks between 3-4, and 10 sec for 5-8. It felt really good to hit those numbers consistently. My chest felt a lot stronger, and there was less pain from my rib.

1915 Easy 30min run
Warmup / Stretch
0:08:10
Heart Rate Max 161
Heart Rate Avg 144

4 mile run
0:32:05
Heart Rate Max 179
Heart Rate Avg 169
0:08:20min/mi, 0:03:53min/km (for the first 12 laps) with constant HR 165
0:07:00min/mi, 0:04:21min/km (for the last 4 laps) with HR 175-179

Cooldown / Stretch

I didn't eat much today and suffered for it on the run. I felt great up until then.

Crap, I'm not gonna get much sleep tonight (it's midnight).

Swim Class

Back to School... back to school..
Joe's @ 1530. Water temp was a nice 78.

The maniac had just done a 45mile time trial, and it was his personal best. Plus, I was whining about my stupid rib, so we pleaded for Jess to concentrate on form and not bust our asses too much.

200m warmup
100m balance drills
100m speed drills
200m timed #1 (3:45, S1 1:43, S2 1:52)
200m switches w/fins
150m breathing (25m @ 3, 25m @ 2, 25m @ 1, 25m @ 0, 25m @ 0 + 25m sprint)
100m switches w/out fins
200m timed #2 (3:45, S1 1:40, S2 2:05)
100m cooldown
1350m total

I'm not sure of the split times on the second time trial.

I hadn't pulled hard in too long, and could really feel the pressure on my ribs. At least I knew I was using my core ;)

Onomea Bay Run

1400, Onomea Bay Scenic Run
Pepeekeo 400' elevation (122m) > Onomea Bay (0')
6 miles (9.65km) round trip

0:26:40 to the bottom of Onomea Bay
0:08:53 min/mile (0:05:31 min/km)
Heart Rate Max 175
Heart Rage Avg 160

0:29:10 back uphill
0:09:43 min/mile (0:06:02 min/km)
Heart Rate Max 185
Heart Rate Avg 176

It was a beautiful day for a run. It was also a beautiful run. The local drivers were very courteous, although the tourists drove a little too fast while still trying to observe the scenery. There's no shoulder, and there's only grass along the straights. The turns along the valleys are very tight.

Oh yeah, there's a solid bump on my rib and it makes a clicking sound. LOL is that a good sign? Only slightly bothered me on the second half, when my HR was higher, and my breathing was a little harder.

My goal was to post a faster second split, but it was a steeper climb than I expected. Watching my HRM, I noticed the first split was between 155 and 165. The return was between 170 and 180. I pushed hard on the uphill trail from ocean level. Not sure how far and how steep the climb is but it was hella fun. My heart rate was between 185 and 190 for that sprint. A nice start to kill myself for the second half. Had I not done that, I would've posted a much faster return.

I'll need to do this run at least once a week. There are much more scenic routes to explore in the area that I haven't taken advantage of.

I just wanted to get out and really enjoy a run. I brought the HRM out just to begin using it and didn't want to think about pace. But while posting this blog... I just HAD to find out the distance and elevation change.. heh. Now I'm gonna have to tape the top of my watch to enjoy the route again.

Night Run & Strength

Road run at the park
15 min warmup (easy 7-8min pace)
1min hard, 2min easy
1min hard, 2min easy
1:30 hard, 2min easy
1:15 hard, 2min easy
2min hard, 2min easy
1min hard, 5min cooldown
Total ~37:45

Stretch

Mini Circuit at the park
20 Decline Pushups
30 Modified Bicycle Crunch
30 Crunch
20 Widearm Pushups
25 Squats
14 Crawling Pushups
Total ~10mins

Stretch

Recap
Felt great on my toes the entire run. Calves were still a bit tight from Tuesday, but I read a great article about some maniac who loves pain, so that kept me going strong. Didn't feel as much pain in the ribs. I thought I would really feel it during the pushups and situps, but it wasn't that bad. Yeah, yeah... I didn't swim. Too busy to leave work :/

I'm an idiot

LOL I just assumed the Honolulu Marathon would have a half. They only have the full and a 10k walk...

I'm not doing the full... and not just because the entry fee is $200. I'm not doing the walk either. I'll just attend the expo during the week, and visit with family.

Recharge?

Ugh... didn't do any workout on Wednesday. Calves still a bit tight after Tuesday's run. But I was still supposed to get into the water at least for lunch. Weather was miserable. Didn't have time to fit in a short run between work and volunteering. I need to do something Thursday. I'm getting lazy. I can feel it in my posture.

Still hurts (8/10) when I cough or sneeze. There's still a bump there.

I changed my requested vacation days to 12/6 - 12/16. 2 halves in 1 week, and my training has settled. I really need to get my run in full gear.

It's settled. Intervals today. Shit, I forgot Bob wants to meet up at Amy's after work. I'll squeeze the run in for lunch and skip the pool. No, I finish early today! I can do all 3. Run at lunch, swim at 5, then party hard!

Welcome back run

Ran an easy 20-25 mins. No checking the clock... no counting laps... just enjoying the run. I had to run after work cause I had to catch up from missing Thur/Fri, so I had to go to the track for lighting. I also have my heart rate monitor ready to give better feedback to Jess. I kept that in the truck as well so I could just enjoy stretching my legs out.

The bounce didn't effect my ribs as much as I expected. I did have to carry some unneeded weight from the 1 week of inactivity though. I should be able to take it back off in a week.

12 mins in (yeah okay, I checked it twice), I let my toes take over. I was able to maintain the same pace for about 10 mins before cooling down.

I'm close to 70-80% recovered now.

Been reading up on my TI book for the past 2 days. I finally got to Chapter 8 with the drills and SSP. I'm going to practice balance at the pool during short lap today (hiding my head, torpedo, light kicking, no splash, etc). This should be fun. Not sure if I can master that in a lesson, but when I do, I'll move on to finding my 'Sweet Spot'.

Hopefully I can impress Jess with some new abilities by Sunday afternoon.

Almost 100%

My ribs are about 60-70% recovered. No shingles. Just bruised intercostals as Jess figured. I just had to get into the water today. I had trouble finding motivation. Jess helped me out with that. There was a bit of sun around lunch so I forced myself out. The water temp was mid-70's.

400m warmup
200m speed (25 fast/25 slow)
100m cooldown
~18min

I asked her about letting me do the Honolulu Marathon the week after the half-marathon trail run. I'm not ready for it yet :/ She told me I shouldn't do back to back halves either... I might listen. Caught up with cousin Charles this Sunday at gramma's 90th birthday celebration. I'll stay with them in Oahu for the majority of my trip, but want to visit with cousin Tania and Todd so I can spend some time with them and the kids. Catching up with the family also helped motivate me. Everyone is soo excited about me becoming active. I wasn't aware that any of them were following my progress. Now I have to live up to the hype LOL.

Jess reminded me to have fun on the trail run and not be too worried about time. I have to be out there to enjoy it. I hope I remember that when I get to the start line.

Somewhat back...

First day back in the water since Monday. Just needed to stretch out. Still felt a little tight on the bruised area. This helped me realize how much of my core I'm actually using... or not for that matter, this week at least.

I'll see how I feel tomorrow morning. Need to check with Jess if class will be open tomorrow.

More pain...

Went to bed around 2200, woke up around 0530 tired and in a bunch of pain. It was a bit cold and dark but slowly got up to get to Honoli'i. Met Pat out there and caught a few rides. They were small, few and far between but it felt good to be out there.

Jess told me the pain may be bruised ribs. Through personal experience, she said intercostal pain isn't much fun. I still asked for a swim workout for today so I can give it a shot.

She gave me a day of speed workouts and a small jog. We'll see how that goes. I feel more pain bouncing than when paddling.

My constant pain jumped to a 5 today. The max is still around 6. I may actually pick up that Vic prescription.

I have to stick to it though. I was sooo happy to hear that I didn't have a fracture yesterday. All I wanted was to be able to swim. I have to remember that wanting feeling when I'm tired and don't want to push harder.

No Cracks!

No cracks, no dislocations! It's all good! Well, almost... I may have shingles. I'll find out in the next day or so.

I lost 2 days of working out, but at least it's not months. We'll see if I can fight through the pain or not. After all, it's only in my head.

To fill in from the weekend...

Mister Pacu died on Saturday. He's my mini-pacu, at just under a foot. 'Master Pacu' is still doing good though. I am gonna sell all my fish and equipment. I felt really horrible on Saturday because of it. I immersed myself in my workout... which may have setoff the shingles.. idk... Anyway, the rest of the fish are fine. He had an injury on his nose that I hadn't noticed the days ahead. It may have gotten infected.

Was able to make it to the ER last night after coming back from Kona late. It was super busy. I helped Katy in triage. I escorted patients in and out of triage. Katy is super awesome. I told her I wish I could help more but she said it's the little things that help. ER staff doesn't get the credit they deserve. People claim police and firefighters are heroes, but if you could see what the ER staff goes through you would say the same for them. You don't need to put your life at risk to be a hero. It's not just about saving lives. Katy did the best she could to help make the patients feel better. Some people can be really hard on the nurses. But you can't let that effect your treatment of them or the next patient. Kudos for Katy.

Gonna be in the water with Pat and Brad before 6am. Should be fun :)

What to do

Went bodyboarding with Pat 6am this morning at Honoli'i. First time he surfed in 2 years. Was flat (0-1) and long wait, but he still had a blast. My rib bothered me on my first paddle out and on a few duck dives, but the rides helped ease the pain.

Going Kona today. Not gonna bring my board, but may bring my swimsuit. Haven't got an updated schedule from Jess yet. My rib should be okay during the swim, but not sure how it'll handle the bounce when I run. I'll give it a good test today or tomorrow.

No Class!

Boss lady didn't show up for morning swim class, and I'm guessing Joe was on duty today so we didn't have afternoon swim class. So I bodyboarded at Richardson's in the morning and Honoli'i in the afternoon. I may have busted a rib though, lol. Fucker hurts like a mofo! Oh well... more endorphines... awesome!

Lunch Strength, Afternoon Run

Lunch Strength (20min Circuit)
15min warmup run
10 pullups
20 perf. pushups
25x2 diag. crunches
20 squats (15# db)
20 overhead press (15# db)
30 mod. bicycle crunch
30 mod. crunch
24 inc/dec walking lunges
20 squats (15# db)
50 prone (shit, forget what they called but you lift your opposing arm and leg)
30 same but on hands and knees, holding for 8 seconds
20 widearm perf. pushups

Afternoon Run
1hr run Kukuau St
15min warmup (5min extra)
3x 5min uphill, 4min downhill
10min cooldown (5min less)

Felt strongest on last leg. Started raining on second leg. Road was saturated on last downhill, so I had to hold back from pushing fast. This caused my thighs to tighten up. They've been acting up since I started bodyboarding and kicking harder on the swim. I'm gonna take it a bit easier with sponging.

Also did about an hour of ho'in the garden, non-stop after the strength training. That was bust-ass.

Day Off

Went to Honolii before and after work.

Felt more comfortable in the ER. Kept company with a few really nice patients and their visitors (family & friends).

Was supposed to go to KMC for a party, but was too fuckin tired so I caught up on some sleep

Lunch Swim

Lunch Swim
200 swim, 200 kick
6x50 as 15m blast fast, 35m easy
6x50 golf (forgot to do this! >.<)
16x25m as 25 FAST, 25 easy
2 x 300m effort, get time (6:15, 6:08)
pace yourself - make sure the second 300m is faster than the first
200 easy
Total: 2200m

Felt strong until the last few 25m FAST.

Checked out Honolii in the morning and it was 1-2 not as glassy as Wed, but the radio said Bayfront was closed so Brad and I gambled with Richardson's. It was choppy 1-2. We went out and made the best of it.

Was gonna do the 50min run around 6pm at the track, but it was raining kinda hard. I shoulda ran anyway.

No Lanes

Morning Surf
First day out was at Richardson's. Water was kinda choppy but there were sets (2-3). I caught a few good ones. The fuckin spinner on my leash snapped off. I gotta tighten that up a bit. Now I know why I was staring at the yellow board for a while... can't see the white one in the wash. My last ride was fuckin sweet though. My ribs sore LOL

Lunch Swim
200m easy, 200m kick, 200m swim, 200m switch
Then it switched to long course in the middle of my switches, I didn't get a lane, got frustrated and left.

Night Swim
Tried to finish up at Yacht Club but there was a fuckin Halloween party for little kids. 2 days without a decent workout... shitty.

First Day Volunteering
Was a bit nervous. I came in at a change in shift and the lead RNs were busy doing triage. The 25 rooms were pretty much at capacity. There was no real supervisor to guide me though as a volunteer so I figured I'd follow the path of a patient. RN Maureen seems like the person to observe and learn from. Really warm and helpful. I stayed half an hour longer to watch the placement of a piss-bag. I also saw IV and EKG procedures. I want to come in early one day (4-7pm) to see it busy.

Sitting here... I'm wondering how many of these other posts I will have... should I create another blog for surf, and another for my firefighter journey?

Missed Swim

Had to go to Kona to setup computers at the new facility. I really wanted to go swimming. I just couldn't get out before the pool closed there. I also got back around 8:30 so the pool was closed here too. Sucks.

Luckily, Wed has no swim scheduled so I'm moving it over.

Oooh! Almost forgot.. LOL the reason I made it back late was because I went to Costco to buy my bodyboard ahahaa. $32 Morey Mach 9 sells online AT Costco.com for $45 LMAO. It's a beginner-intermediate board, is my size, and feels good, so right on! I got the off-white one.

• Graphic Slick Bottom
• Pro designed Bat tail
• 3D Contoured Deck
• Durable Phuzion Core
• IXL Deck Skin and Rails
• Coiled Urethane leash swivel leash
• Length- 42.5”
• Nose- 12.5”
• Width- 21.75”
• Tail- 18”
• Core- Phuzion

Also bought 2 Da Hui Long Sleeve Rash Guards (blue and black, mediums) for $20 each, and a Da Hui Boardshorts for only $19. Only had blue in my size (32). I think I can fit into the 30 or 31 if get, but never have in black or brown. Going check again maybe Monday. All my old shorts are 34 and 36 and they fall off. I should do some squats today ahaha.

Had a polish hot dog and soda from Costco. Also picked up a large 18" pizza for $10, of which I had 3 slices... but brought 4 for lunch today hehe. Ooh yeah... I got to the checkout counter and remembered to get the chocolate milk! 24x8.5oz cartons for $18. They also had organic chocolate soy milk, same size for only $13. I didn't have a cart though... next time.

Came back to Hilo and bought swim fins (I think they're Island Magic, $22), fin teathers, and fin socks. Brad had wax so I didn't buy.. but I should get anyway.

Night Run

15min warmup (~8-8:30 pace) with 6x15 sec sprints (~1/4 lap, 1/16 mi). 10min stretching.

1. 1:42.81
2. 1:46.22
3. 1:47.40
4. 1:43.99 - 7:00.42 split
5. 1:44.62
6. 1:42.96
7. 1:46.31
8. 1:42.49 - 13:56.81 split - 6:58.4 pace
9. 1:44.94
10. 1:39.62
11. 1:43.42
12. 1:45.83 - 20:50.62 split - 6:56.9 pace
13. 1:43.32
14. 1:38.92
15. 1:46.97
16. 1:45.95 - 27:45.78 split - 6:56.4 pace
17. 1:36.75
18. 1:39.93 - 31:02.5 split

This second set was a cooldown that never ended...

1. 1:11.19 ~1/2 lap
2. 2:08.48
3. 2:16.76
4. 2:05.66 - 7:42.09 split
5. 2:14.32
6. 2:08.09
7. 2:11.38
8. 2:11.46 - 16:27.34 split - 8:13.7 pace
9. 2:17.26
10. 2:27.09
11. 2:31.03
12. 2:33.13 - 26:15.85 split - 8:45.3 pace
13. 2:14.41
14. 1:49.96
15. 1:51.21
16. 1:47.02 - 33.58.45 split - 8:29.6 pace
17. ?
18. 3:58.40
19. 2:04.29
20. 2:12.22 - 42:13.26 split - 8:26.7 pace

Total - 9.5 miles in 1:13:15.8, 7:42.7 pace

Laps 14-17 of the second set I felt like puma. I had a long, easy stride and felt pouncing off my toes.

Actual cooldown was close to a 9-10min pace for about 10mins, followed by a ton of stretching (~20 mins).

Spook the Drugs 4 mile - Race Day

Spook the Drugs Race (4 miler)
Ran in ~28 mins. 2nd place 30-39 male

edit: Jarrett told me he saw the results in the paper and I finished in about 26 mins. So I checked online and he was right.

http://www.hawaiitribune-herald.com/articles/2008/10/27/sports/sports03.txt
12th overall, in 26:44, 6:41 pace

Relax
Bodysurfed with Brad at Richardson's for about 2 hours. Bumped into Amanda and relaxed at the beach for a while. Skipped swim class cause I got a decent workout in the rough. Stoked about bodyboarding and surfing now. Also might join up with Alika and Brad a couple mornings a week for paddling.

Lunch Run/Swim, Night Strength

Lunch Run & Swim (20 mins, 800m)
Ran 20 mins, nice and easy from Kawamoto Pool, around Liliuokalani, then back. 6x15 second strides.

200m Warmup
4x50m Switches (w/fins)
100m Easy
6x25m Breathing (0 breaths, ~20-25 second lengths, remainder of 60 second rest)
6x25 Golf (~19 strokes, 20-22 seconds)
100m Cooldown

Followed by barbecue at Pono's (2 hamburgers, 1 hotdog, 1 chicken leg) mmmh

Night Core/Stability (Extra Credit)
50x1 Dumbell Curls (15#)
50x1 Rotating Shoulder Press (15#)
50x1 Inclined Dumbell Flys (15#)

Relax
3x16oz Bud Lights and some pupus at Kim's for the UFC Fights and the UH-Nevada game.

Day Off - Strength Catchup

Core/Stability (Missed on Thursday)

35x1 Pushups
20x1 Squats
20x1 Pushups
20x1 Chair Dips
100x1 Flutter Kicks
20x1 Wide-arm Pushups
20x1 Chair Dips
20x1 Close-arm Pushups

Relax
30mins hanging out at Nissan (1 quart Heineken). Iration concert with Amanda at UHH Campus Center. BW from Ooklah the Moc opened (good stuff). Concert was awesome. But we went to Jack in the Box after and I ate a grilled chicken sourdough and some mozzarella sticks. They ran outta ice cream so we went to McDonald's for a McFlurry and a hot fudge sundae. Owww, it still hurts.

Lunch Swim

Lunch Swim (Timed Results Only)
Descent (4x50)

• 0:0:48
• 0:0:43
• 0:0:40
• 0:0:37

Golf (6x50)

• Lap - Strokes - Time
• 1 - 41 - 0:0:46
• 2 - 35 - 0:0:44
• 3 - 35 - 0:0:42
• 4 - 37 - 0:0:43
• 5 - 39 - 0:0:43
• 6 - 41 - 0:0:42
  

Breathing (4x25) - 1 breath per 25, couldn't do 0. Felt the need to rush the last 10 or 15m, but relaxed and kept pace.

400m (4x100)

• Lap - Time
• 1 - 0:01:45.70
• 2 - 0:02:09.23
• 3 - 0:02:17.03
• 4 - 0:02:20.87
• Total - 0:08:32.8

Sad. I am just getting over a cold, but I actually had better times on Tuesday when I was sick. And that was 1000m. I overdid the first lap and ran out of energy quick. I was just trying to at least finish by the 3rd lap.

Not sure if nutrition was a major factor. I had the usual banana and water at wake, cereal, waffle and oj after getting ready. I did skip the morning protein shake, and the pre-workout energy gel.

Lunch Run, Night Strength

Lunch Run (40-50mins)
Kamaaina Nissan > just past Lalakea (22mins) > Kamaaina Nissan (20 mins)

My goal was to get back the same distance in 18mins, on my toes, but I didn't push hard enough midway through the return. It's probably just me slowly acquiring this new technology. I have the toughest time running on my Saucony Trigon ProGrids now. They have too much stability support, which I might have outgrown. Is that possible? Maybe running on my toes have strengthened and straightened out my form.


Night Core/Stability Circuit (20min Circuit)
5min Stationary Cycle Warmup (~1mi)
5min Run (~0.5mi)
35x1 Pushups
20x1 Squats 20# dumbells
20x1 Rotational Shoulder Press 20# dumbells
30x1 Modified Bicycle Crunch
30x1 Crunch
20x1 Wide Grip Lat Pull Downs 70#
12x1 Dive Bomber Pushups

Lunch Swim, Night Spin

Lunch Swim
Had the worst time breathing while swimming. Had trouble getting rid of the congestion but still managed to finish the exercises. Had no trouble descending on the first time through, but ran out of energy on the second round.

Night Spin
Did some stationary bike since the HPP MTB was canceled (rain, cold). Did some intervals. Level 5 for 25 minutes, then level 7 for 10 minutes, then level 10 for 25 minutes. Overall 17.5 miles in 1 hour.

Night Run

Night Run (20-30mins)
Ran at the Hilo High Track.

Warmup - 1 lap walk/slow jog in ~4 mins.
15 laps (3.75 miles) in 0:29:03 which is about 7:45 pace.

When I land on mid-foot during the first half of the run, I have a ton of energy remaining during the second half of the run to push off with my toes. I felt much lighter and quicker.

I ran a steady 8 minute pace for the first half. I was amazed at how steady I was running. I was off on each lap by at most 2 seconds.

Then I picked it up just a little bit, maybe about 1:55 per 1/4, then 1:30 on the last lap... then cooldown of course. Felt really great, light. When I lengthened my stride a bit, it made me a few seconds slower, but I used less energy. When I picked up the pace and lengthened my stride, I used a little more energy but my breathing was still nice and easy.