2010's first full triathlon training week has ended.
I got in 4.5 hours last week, and the week prior was all rest. The gym has been getting a lot of my attention in the past 3 months. While strength training has given me added power for those nasty hills and pulling the last few hundred feet to shore, I don't feel AWESOME like I do after a swim, bike, and/or run. After strength training, I feel miserable and sore.
So I've scratched my itch and now I can't stop scratching. I love multisport.
Week 2 miles/hours:
Swim 4.23 miles, 2:16 hours
Bike 43.50 miles, 2:30 hours
Run 21.16 miles, 3:29 hours
Gym/Yoga 3:45 (including rest)
12 hours total
http://tr.im/sbr247
I won't attempt to qualify for Ironman this year, but I'll do as much sprint and Oly triathlons as I can squeeze in between Fire Fighter Recruit training class
Showing posts with label open water. Show all posts
Showing posts with label open water. Show all posts
Monday, February 1, 2010
Wednesday, September 16, 2009
Bree and Me at Orange Tree!
Monday was all rest. Besides work. I tried to stay off my feet though. Bill took me out for a victory 2 Kona Brew Longboarders and an Aloha Burger with Onion Rings while watching Raiders vs Chargers.
Up and at em for a beach run! 5.8 miles downhill in 45. 10 minute break before 2 laps through breathtaking Kahalu'u Beach Park (my favorite beach, bar-none). 10 minute break before taking on Kam3 in an easy 22 minutes. Legs felt great. Total run back up to the house was 2.5 miles in 33 mins.
Cruised the day with my compression tights under my khakis :) A good portion of this work day was on my feet, but I felt good.
On the way back to www.KonaAutoCenter.com from our lunch meeting at Big Island Grill, I spotted a runner coming down Kuakini. Nice pace. Cute. Hey that's Bree! Honk Honk! Whoah, I almost swerved into her. Still waving and smiling back at me. She calls and I meetup with her and lil Kainoa at Orange Tree. We need this in Hilo! Bree's got a huge heart, is soo down-to-earth and I'm a nervous wreck. She's got me motivated to qualify at Honu. I'm gonna do it.
Check her out and support her at www.hibreewee.com. IM2009Kona: Bring it, Bree!
Sunday, May 31, 2009
Ironman 70.3 Hawaii
Half Ironman - Done.
Overall
Pos 626/1101
Time 06:26:21
Plc/Total 67/88
Cat M30-34
# 1047
Swim
Cat 66
Ovr 689
Time 41:10
/100m 2:04
Tr1 6:21
Bike
Cat 61
Ovr 560
Time 3:02:38
Mile/hr 18.4
Tr2 5:36
Run
Cat 65
Ovr 691
Time 2:30:38
/Mile 11:30
As you can see from my Cat & Ovr Places, I was fairly average.
The open water swim was more congested than I had expected. The first turn was only about 30 degrees, but there were 1300 of us squeezing through in about 5-10 minutes. I got elbowed a few dozen times. My feet were touched about 60% of the time. Someone actually pulled down on my ankle at one point. The water was warm, calm and glassy. The deepest spots were about 75 ft. I opened up on the second half where I steared away from the pack and was able to stretch out and keep my own pace. Not much time goes into the swim. I feel if my cardio enhances, so will my swim. My technique could always use help but I'm fairly satisfied so far.
I felt best on the bike. Which is funny cause it's the sport which has received the least amount of my attention. I passed people uphill and downhill. I mashed near and through the peaks and attained max speed through to the flats where I coasted/rested a few seconds, then repeated. There were soooo many rule-breakers out there. There was a guy who drafted basically the entire ride. Another rode inside of the white line the entire ride. Only one rider out of everyone that I passed eased up as I called 'your left!'. Joe said he's never seen it like this before. As I passed mile marker 11 on the way to Hawi, Craig Alexander blew past. He was fkn flying it! I realized why after the turnaround. That 900ft climb paid off. There isn't much I hope to improve upon, besides cardio (aerobic work). But I'm always expecting/inviting new methods. Jess' training advice has helped a TON for the bike. I have changed my mind about getting a tri bike so soon.
I had originally thought I had failed big time on the Run, but it wasn't that bad. I walked about half of it. Felt I had ate/drank too much on the bike/run. Plus I had my racing flats in the repair shop so I had my training shoes, which got super heavy when filled with water after dousing myself every few miles. Jess had me focus on running off the bike, but I haven't put enough effort on the runs.
I am glad I was able to finish. Now that I know I can finish, I'll need to get faster. I need to put a LOT more effort into my training. I hope to knock off 1hr by next year.
5 mins off the swim
4 mins off Tr1
15 mins of Bike
4 mins off Tr2
35 mins off Run
My weight got cut down to 160lbs this week. It's an ideal race weight, but I'd still need to replace some fat with muscle. P90X with Eric M-T-Th-F. Master's Swimming on Wednesday. Bike/Run M-F. Tri on Saturday. Rest/Stretch Sunday.
Next up is Joe Wedemann's bike-around-the-island (about 230 miles) on June 20th (I'll do the second half with him), Kona Marathon on June 29th, P-Mango Sprint Triathlon July 12th. I'm looking forward to more races, especially triathlons.
Overall
Pos 626/1101
Time 06:26:21
Plc/Total 67/88
Cat M30-34
# 1047
Swim
Cat 66
Ovr 689
Time 41:10
/100m 2:04
Tr1 6:21
Bike
Cat 61
Ovr 560
Time 3:02:38
Mile/hr 18.4
Tr2 5:36
Run
Cat 65
Ovr 691
Time 2:30:38
/Mile 11:30
As you can see from my Cat & Ovr Places, I was fairly average.
The open water swim was more congested than I had expected. The first turn was only about 30 degrees, but there were 1300 of us squeezing through in about 5-10 minutes. I got elbowed a few dozen times. My feet were touched about 60% of the time. Someone actually pulled down on my ankle at one point. The water was warm, calm and glassy. The deepest spots were about 75 ft. I opened up on the second half where I steared away from the pack and was able to stretch out and keep my own pace. Not much time goes into the swim. I feel if my cardio enhances, so will my swim. My technique could always use help but I'm fairly satisfied so far.
I felt best on the bike. Which is funny cause it's the sport which has received the least amount of my attention. I passed people uphill and downhill. I mashed near and through the peaks and attained max speed through to the flats where I coasted/rested a few seconds, then repeated. There were soooo many rule-breakers out there. There was a guy who drafted basically the entire ride. Another rode inside of the white line the entire ride. Only one rider out of everyone that I passed eased up as I called 'your left!'. Joe said he's never seen it like this before. As I passed mile marker 11 on the way to Hawi, Craig Alexander blew past. He was fkn flying it! I realized why after the turnaround. That 900ft climb paid off. There isn't much I hope to improve upon, besides cardio (aerobic work). But I'm always expecting/inviting new methods. Jess' training advice has helped a TON for the bike. I have changed my mind about getting a tri bike so soon.
I had originally thought I had failed big time on the Run, but it wasn't that bad. I walked about half of it. Felt I had ate/drank too much on the bike/run. Plus I had my racing flats in the repair shop so I had my training shoes, which got super heavy when filled with water after dousing myself every few miles. Jess had me focus on running off the bike, but I haven't put enough effort on the runs.
I am glad I was able to finish. Now that I know I can finish, I'll need to get faster. I need to put a LOT more effort into my training. I hope to knock off 1hr by next year.
5 mins off the swim
4 mins off Tr1
15 mins of Bike
4 mins off Tr2
35 mins off Run
My weight got cut down to 160lbs this week. It's an ideal race weight, but I'd still need to replace some fat with muscle. P90X with Eric M-T-Th-F. Master's Swimming on Wednesday. Bike/Run M-F. Tri on Saturday. Rest/Stretch Sunday.
Next up is Joe Wedemann's bike-around-the-island (about 230 miles) on June 20th (I'll do the second half with him), Kona Marathon on June 29th, P-Mango Sprint Triathlon July 12th. I'm looking forward to more races, especially triathlons.
Monday, December 22, 2008
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.
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.
Friday, December 19, 2008
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'.
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'.
Sunday, November 30, 2008
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.
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.
Saturday, November 29, 2008
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.
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.
Sunday, November 2, 2008
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!
Sunday, October 26, 2008
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.
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.
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