Relay for Life Run

I had planned ahead to run a marathon at the Relay for Life. I trained hard to do so. And my knees paid the price for it. 3 days prior, I could barely run. So I decided to just walk at the RFL.

Derrik's son James ran for at least an hour. When he stopped I commended him. I was inspired to run. My knees felt okay. It was 1am when I went to the car and put on a long sleeved running shirt. Oops, I left my shorts at home. Oh well, I have these old Saucony running shoes and my board shorts. I can do a few laps with these.

Steady pace. 8-9 minute miles maybe. A few laps turned to twenty. The Speed-O crew's cheers every single lap kept me going. Twenty more laps later, other crews joined in with the cheering and clapping. Aw shucks, I better keep going. I drank 6oz juice every half hour. The li hing mui oranges was a life saver. That and the cheering kept me going for over two and a half hours and 65 laps.

I walked a few laps to stretch out and regain energy. Then the aerobics started. Everyone seemed excited to join in. I saw Uncle Timmy head over so WTF, if that big guy can do it, I can. 30 minutes of aerobics ain't easy after a 15-16 mile run.

Taking down and carrying the tents and supplies was super fun after that. I slept all of Sunday, and don't regret it.

HHS Track

http://www.trailguru.com/wiki/index.php/Track:3JU0

Start: 2009/01/16 20:28
Finish: 2009/01/16 20:48
Duration: 00:19:43
Distance: 2.52 miles
Min Speed: 5.3 mph
Avg Speed: 7.66 mph
Max Speed: 11.23 mph
Avg Pace: 07:50 mins/mi.
Min Elevation: 187 ft
Max Elevation: 420 ft
Total Ascent: 466 ft
Total Descent: 653 ft
Calories: 313

Notes: 20 mins just to 'shake out the legs'

HHS track

http://www.trailguru.com/wiki/index.php/Track:3HW6

Description: HHS track
Start: 14/01/2009 04:30
Finish: 14/01/2009 05:30
Duration: 00:59:19
Distance: 7.52 miles
Min Speed: 2.42 mph
Avg Speed: 7.61 mph
Max Speed: 13.41 mph
Avg Pace: 07:53 mins/mi.
Min Elevation: 197 ft
Max Elevation: 295 ft
Total Ascent: 961 ft
Total Descent: 958 ft
Calories: 933

5 mins warmup
5 heavy
2 light
4 heavy
2 light
3 heavy
2 light
2 heavy
2 light
1 heavy-heavy
10 light-light
the rest steady

HHS Track

http://www.trailguru.com/wiki/index.php/Track:3H7P

First run with the iphone's GPS on the TrailGuru app. Tried it out at the track. It followed pretty damned well. I was able to record laps, but it didn't give me the total. The feature of seeing the current split and speed are awesome. The screen became unresponsive at 5 miles, which explains the pause. I was able to control it's ipod simultaneously though. I look forward to taking this on the streets. I may just get a strap to hold it in my hand versus the armband. We'll see on longer runs, lol.

The system reported each lap as 0.2 miles, which is 0.05 short.

Start: 13/01/2009 06:11
Finish: 13/01/2009 06:53
Duration: 00:40:38
Distance: 5.37 miles
Min Speed: 2.38 mph
Avg Speed: 7.93 mph
Max Speed: 13.54 mph
Avg Pace: 07:34 mins/mi.

Thanks to Donald for motivating me to get back into it. We'll meet Chris out there at 5pm on Wednesday.

HHS Track Run

Mile/pace/hrm/hra/152-170 zone
Mile 1 0:08:15 179/168 0:03:16
Mile 2 0:07:04 187/181 0:00:00
Mile 3 0:06:41 192/186 0:00:00
Mile 4 0:11:43 185/169 0:06:42

1915 track run

Mile 1 - 0:07:46 max 177 avg 138
Mile 2 - 0:07:07 max 183 avg 176
Mile 3 - 0:06:21 max 191 avg 184
Mile 4 - 0:11:17 max 183 avg 159

Easier to push 3rd mile than last run. Wish I felt as good in the water.

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

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.

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'.

Light Run

1930
Short, easy run at the track.

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

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).

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.

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.

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).

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.