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.