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.