Palm Desert California

Been a while since I last had a post; I've been training on alternate days. I have just been running so I need to rest some between sessions. I've been without internet access. Just arrived in Palm Desert for a couple of days. It is unusually cold this time of year, only 60 for a high today but mostly sunny. Good to run in. I read a great article on Mark Allen's website to guide my aerobic base training. Conveniently I just acquired a HR monitor.

Training summary: Dec. 18. run 8 mi. Brentwood, San Vincente, to S.M. pier loop, 2 hrs; Dec. 20, run 7 mi. Brentwood, Margarita, S.M. pier, San Vincente loop, 1:40; Dec. 23. 5 mi. Brentwood, Margarita, Ocean, Wilshire, San Vincente loop, 1:15; Christmas Day Dec. 25. 5 mi Brentwood, Margarita, Ocean, Idaho, San Vincente loop 1:20; Dec. 27. 4.25 mi, Chaparral CC loop 2x, 1:15; 20 minute swim.

Should be able to run again Tuesday, then Wednesday back to Santa Monica. Should be making the trip home to Washington by Saturday. Till then, a hui hou, see you on the road.

Training in L.A.

Following a few days on the road Washington to Southern California I finally was able to get some training in. It was cold, snow in Oregon and Northern California, and here in L.A. it was still pretty cold, 40's. Today it started to warm up a bit, nearly 70 for today's high.

Sunday I took the Santa Monica loop from Brentwood to Ocean Ave. down San Vincente, about 4 miles plus for an hour. Rested Monday and Tuesday. Today, Wednesday, I made the loop again down San Vincente to Ocean, to the Santa Monica Pier, and then back to Brentwood. It's a little more than 7 miles in two hours. It was T-shirt running with lots of people out on the Palisades trails. Great view of the pier and the beach areas. When the sun is out I love Southern California. More to come. A hui hou, see you on the road.

It's winter

It's winter. Winter nights are long and cold and I wake in the dark. Rooting around the house and kitchen waiting on the day. I sit comfortably, coffee in hand, and watch. The orange cat, usually aloof, sits patiently warmly purring in my lap. My picture is made up of glass doors and narrow windows, enough to break up the scene. I crane my neck in search of better angles of viewing. Sipping, the cat and I wait. I like this time of day, the picture unfolding minute by minute. Soon the sun lightens the sky. It's cold today, eighteen I think, and the sky lights up. Sunshine peering through the trees, glistening over mountains and valley. The ground glowing with ice crystals reflects light everywhere, I squint. Sun is higher, clearly visible, nearly at its peak for the day. Though only in sight for a little while it will travel low in the winter sky. Mountains are blue and grey, confederates in a yankee sky. A light mist in the foothills, a blanket over waking Monroe and Frylands. A robin flies by, then a hummingbird, where have they been. Rivers in the valley move slowly if at all, sluggish and frozen. Smoke rises in the distance from homes starting their day. The air is still, and so am I, reveling, reflecting, incarnating. It's winter and all seems well. The day is bright, shadows long, strong over the frozen ground. At last the sun, shining full on my face makes me close my eyes. The cat and I sit in the warmth of the moment. He goes to eat and I to get another coffee. It's winter.

Birthday training: mini-tri

For my birthday today I decided to complete a mini-tri workout indoors. It was fun. 1 mile swim, 10 mile bike, 3 mile run; all finished in 2:05. In a field of one, I finished first overall and in my age group. Watch out IM.

Prior: Sunday bike 22 miles, 2:00 hours; Monday 2 mile swim, 1 hour; Tuesday rest. Nothing scheduled for tomorrow, road trip to So. Cal.

A hui hou, see you on the road.

Seahawks win on field goal with 4 seconds to go.

So busy this week running around trying to get organized for the Christmas season. This is the time where you busily stress about what to give to relatives and friends far and near, and how to get them where they need to be. Also have to get organized for a quick road trip to southern Cal. And I still have a miserable cold.

Managed to finish training this week although time and distance was limited compared to last week, and will probably be less coming when on the road. Friday training: bike trainer 2 hrs. 27 mi.; Saturday: run 60 min. 3.25 mi.; Sunday bike trainer 2 hrs. 22 mi. The weather will be at or below freezing all next week so I'm staying indoors. A hui hou; see you on the road.

It's December

Start of the month. Start off with a miserable cold. So sad, energy is sapped. And yet, I manage to train. Tuesday: swim 35 min. 1 mile. Wednesday: huge workout 3 hours, warm up C2 rower 2 miles 25 min., weight training circuit 25 min., bike 60 min. 12 miles, run 60 min. 3.25 miles. Thursday: swim 2 hours 3.2 miles. Friday I should be on the bike.

After each session I pretty much collapse at home, eat a bit, cough and hack through the night and then show up again the next day. To that end I hope I am getting better (the cold). A hui hou, see you on the road.

Summary, November

Quick summary of the last few training sessions:

Turkey day, 50 min. run, 3.25 miles. Friday 50 min swim, 1.2 miles. Saturday, 2 hour bike, 28 miles. Sunday, run 2:05 for 7.5 miles. Monday (today) bike 55 mins. 14.5 miles.

November summary:

Swim: 9:30 16.25 miles; Bike 17:30 154 miles; Run 12:00 50 miles

All represent increased time and mileage.

December will present several roadblocks. I expect to be on the road in California sometime in the next week or two and probably won't be able to renew regular training until January. Each day that I can I will get in as much as I can then hope to renew a more consistent program in January.

Finally, I have been struck by the cold bug this week so I guess I can complain about that. A hui hou, see you on the road.

Bike workout

Thought I would have more time today but had too many errands. Managed to get the bike workout in though. Two hours, 25 miles, worked on intervals during the second hour. Tomorrow is Turkey Day; I'll try to work in a run in the morning. A hui hou, see you on the road.

Starting a new week

My goal this week is to increase the workload. Now that I think about it, maybe Thanksgiving week may not be the best week to do that, we'll see. I do have a couple of observations as I continue to train. First, if I miss a scheduled training day I am unhappy. On non-training days I miss the training even though the rest is needed. There is a significant change. I even anticipate potential roadblocks to scheduled training, like travel, and how I have to adjust my schedule. That is definitely a new mind set going on. The second important observation is that I am increasing my ability to do work. I'm slow but moving more and more often. Is this becoming an obsession?

Monday training: 30 min. weight training; 35 min. 1 mile swim; 50 min. 3 mile run.
Tuesday training: swim 90 min. 2.75 miles.

Tomorrow Bike and Run. A hui hou, see you on the road.

End of week summary

It's Sunday, semi-raining today, definitely gray out. Had a nice visit with friends from Finland on Skype after church. Then a late breakfast. I had a long ride yesterday so I wanted to rest today. After breakfast and coffee I decided it was time to write up the summary of training for the week. Relaxing this afternoon, sitting in front of the fireplace I am watching "Turner and Hooch" one of my favorite animal detective movies. Hooch is a Dogue de Bordeaux, one of the coolest movie dogs ever. Also a major drooler.

Friday I went down to SpeedReedy bike shop in Seattle for my fitting on the Cervelo I bought in September. Brooke made some adjustments, the mechanic checked out the overall condition, and I was in business. SpeedyReedy has been the best with technical help, friendly beyond expectations, and encouraging; a great business. Bike fit is much better and I am looking forward to the next sessions on the bike. Because of the inherent wetness of the Northwest I will most likely be indoors most of the time but hopefully I will get outside sometime each week.

Recent training: Thursday 2 hour jog, 7 miles. Friday 1:20 swim, about 2.25 miles. Saturday was a big combo day: 15 min. 2300 m row on the C2 rower and some dumbell lifts for shoulders to balance out the work from swimming, then 3 hours on the stationary bike for 44 miles, followed by a short 15 min. 1 mile on the treadmill to work on the bike to run transition.

Summary for the week: swim 5 miles, bike 87 miles, run 12 miles; total training time of 12:30. I feel that my ability to do work is improving. I am not going a lot faster, but I am able to work longer. This is good. Tomorrow I will lift and then hit the pool. A hui hou, see you on the road.

Swimming

Nice and easy rest day after the long workout yesterday. 45 minutes in the pool, about 1.25 miles. Long run tomorrow. A hui hou, see you on the road.

Tough Double

Got a little break in the crazy Northwest marine weather; wind gusts to 50 mph last night, heavy rains, then sun breaks in the morning. Still cold and miserable, windy, temps right around 50 (10 c.) so I had to stay indoors. By afternoon the rain and wind and now thunderstorms started rolling in, more of the same tomorrow.

Training two events bike and run.
Stationary bike, 2 hours, 24 miles.
Treadmill run, 1 hour, 4 miles.

I'm in the pool Wednesday. A hui hou, see you on the road.

Last 3 Workouts

Thursday: run 60 mins.; bike 90 mins.
Friday: run 60 mins.
Total for last week: 8:45, swim 2.9 mi.; bike 55 mi.; run 11 mi.

Today: swim 60 mins. 1 mi.; bike 90 mins. 20 mi.
Should have about 10-12 hours this week if I hit every day.
Big rain storm today, high winds, cold and wet.
On deck for tomorrow bike and run.
A hui hou; see you on the road.

Double your pleasure

Double workout today: run, treadmill 3.25 miles 50 mins.; swim 1 mile 60 mins. Tomorrow, bike and run combination. I could use a massage. Stayed indoors. Climate was cold and damp. A hui hou, see you on the road.

Don't drive in Monroe during rush

Oh my gosh, don't under any circumstances drive in Monroe at 5 in the afternoon in the rain with all the crazed drivers who somehow think that the road belongs only to them and rules of safety don't apply to them. I thought I was going to die, seriously, okay maybe not but those people that were driving around me: you are horrible drivers.

Training update for Monday and Tuesday.
Monday: Swim 40 mins. .85 miles.
Tuesday: Swim 45 mins., 1 mile; stationary bike 120 mins. 35 miles.

Wednesday swim and run. A hui hou, see you on the road.

Sunday afternoon ride

Typical November day, got a break in the weather so it was dry today but cold. Finally after an uneventful first half in the Sounders game, I got geared up about 1pm for my scheduled ride. Here's the thing, it was 49 degrees but felt like 45 maybe. I went with long tights, bike shorts, t shirt, fleece top and nylon vest (always the vest, it is bright yellow and I feel more visible), gloves, helmet. Seemed adequate though I think if it is like that again I might get a warmer layer for the legs. Funny thing is that it was cold enough that my bike frame (aluminum) squeaked all the way.

The critical info: I rode for 1:40, about 24 miles. Seat is good, engine needs more work. Tomorrow in the pool. A hui hou, see you on the road.

It's raining, I'm training

Indoor brick today. Started off with a 30 min. swim, 1 mile; followed with 45 min. bike 11 miles. Taking tomorrow off. Long bike planned for Sunday. Hope the weather clears.

A hui hou, see you on the road.

The weather has changed

As beautiful as it was yesterday, today is the opposite; from 60s to 50s and probably 40s with snow in the mountains by Saturday. I do miss the sunshine.

Doc cleared me to go, his words: if it hurts don't do it, otherwise just go easy as you increase the workout load.

Training today: run 90 mins. 6 miles. I was every tired at the end of the run today. But I'm thinking that my energy and effort levels are just going to go up and down from time to time. Eventually I expect the overall product to increase.

Tomorrow swim and bike. A hui hou, see you on the road.

Fall in the Northwest

Today, Nov. 4 was an amazing day, air temp 63; spent the afternoon with the Fall ritual of raking leaves in shirt sleeves, beautiful. Tomorrow the weather will change and then typical November rain or drizzle, grey and wet, maybe some sun breaks but probably not. Today though, what a beautiful day.

It's been two weeks since my surgery and tomorrow I go back to the doc for a checkup. Looking forward to that.

Training this week. Monday: Swim 40 min. 1 mi.; run 45 min. 3.25 mi. Tuesday: Bike 60 min. 15 mi.; run 45 min. 3 mi. Wednesday: Swim 30 min. 15 x 50 (.42 mi).

Tomorrow scheduled long run. A hui hou, See you on the road.

Slow start; 3 month summary

I've been at this since August. I have not been able to train every day which is good because I have to be conscious of potential injury. I do believe that I am improving gradually. At this point I can summarize mileage for each month, Aug. 136.5, Sep. 191.25, and Oct. 154.75. What I learned at the Dawg Dash 10K is that I can go the distance in an event but I really need to step up my pace.

Because of family events and other commitments it is difficult to maintain a consistent schedule. The most difficult event to work in is the bike outdoors and then availability of swim time. Living in the northwest, outdoor events for the next few months will most always be cold and/or wet; and the YMCA pool varies in availability. I don't have the funds to purchase an indoor trainer so I rely on the spin bikes at the Y.

I am still using the beginner workout as a guide for my training (http://www.beginnertriathlete.com/) with adjustments for my age and physical ability. Watched the NYC Marathon today; it is inspiring and daunting. I just always have to remind myself who I am and why I am doing this: for personal improvement and enjoyment.

A hui hou, see you on the road.

Training update

It has been over a week. since the surgery, all the dressings are gone and the scar is not too visible, it feels like there is something under the surface but feels pretty good. I think I'll be able to go back to training more each day, including my first swim today.

Wednesday: stationary bike 10 miles 35 mins.; treadmill 1.25 mi. 16 mins.
Thursday: treadmill run 3.5 miles 55 mins.
Friday: swim 45 mins. .75 miles.

A hui hou, see you on the road.

Training restarted; effort rekindled

Feeling a little better each day. Still a little tender so I avoid too much too soon. It is unfair how fast your abilities seem to degenerate. A little over a week since the 10K, then surgery and now I can't seem to put much effort into any training. It reminds me of the difficulty of athletes coming back from injury; the early inability to discern between actual and perceived abilities. To say the least I seem to be a little gun shy.

Monday training: stationary bike, 40 min. 6 miles. Tuesday: elliptical 55 min. 4.25 miles.

Read Chi Running today. Found it very interesting. In a lot of ways I already exemplify some aspects of the style, particularly the mid foot plant. I think it will help me with my posture and general technique. Also it was suggested to get a metronome to establish the correct cadence for running. Surprisingly, the cadence for running is the same as the cycling range: 85-95. I'll think about getting one, Amazon has one for about $20.00. I recommend the book.

A hui hou; see you on the road.

Back on the horse

I had to do something and thought I would start with a walk or something light. Yesterday I walked a mile on the treadmill. That went well, no issues so I decided to take a very easy pace jog on the treadmill today: 60 min. 3 miles. All went well. If no discomfort in the morning I think I'll try the stationary bike. All easy pace but at least I'll be doing something. At that I am glad.

A hui hou, see you on the road.

Post Dash

I'm a little sore today but not too bad. Checked the Dash results and all I can say is I have a long way to go to improve my running. I plan to stick with it, but I'll need to be patient. I finished 860/872 overall; 13/13 in my age group; 1:19:39 on the clock; 12:51 pace. I'll be working on my technique during the winter.

Training today: swim, 45 min.

Tuesday hernia repair. Rest of the week, taking it easy. A hui hou; see you on the road.

Dawg Dash--I finished!

Haven't run a timed race for nearly 30 years and today I finished the 10k Dawg Dash. I wasn't last in and my time was faster than I anticipated. I thought I'd run 90 min. and finished at 80 so that was great. Organization was great for me. I was excited at the start and hoped that not everyone would pass me. The course was also fun, some elevation, well marked; I ran on paths and roads that I passed years ago as a student. Good job Alumni Association. I think I'll come back and Maureen wants to do the 5k. We're having fun.

Training tomorrow is swimming. Tuesday I have a hernia operation so I think I'll take the rest of the week off. "A hui hou", see you on the road.

Training and the Dash

Friday light training; worked out at the Y, treadmill run, 30 minutes with 10-30 sec sprints, total 2 miles; also light circuit lift 20 min.

Today it rained buckets here in Washington but the weather report for tomorrow forecasts showers and clearing, temperature at run time in the 50s. I'm OK with cool, I hope the rain abates.

Watching the Washington vs. ASU game, it's the 2nd quarter and the Sun Devils have committed 13 penalties so far resulting in 5 first downs for the Dawgs. Arizona is ahead and the Huskies need to get to work. They won't get any more breaks than what they have gotten already. Let's go Dawgs.

Tomorrow is the Dawg Dash, first activity for homecoming week. Hopefully it will start off a win over ASU. 10K run at 9:30 a.m. then a relaxing rest of the day.

A Hui Hou; see you on the road.

Dawg Dash countdown-three days

Just taking it easy the next couple of days. I want to have fresh legs on Sunday for the Dawg Dash 10k at the UW. I haven't actually run in any kind of a race since, well a very long time, maybe during the 1980's. As you might guess I am a little apprehensive. Weather forecast looks like possible showers and air temp below 60.

Training: Wednesday-swim 65 mins. 1.4 miles. Thursday-bike. Lemond trainer 24 miles, 120 mins. Scheduled for swim and bike but I may change up the plan. Until I decide, "A Hui Hou", see you on the road.

Tri Bricks

Training Monday: Swim 60 min. 1.25 miles; run treadmill 50 min. 3.25 miles. Tuesday: Bike trainer 60 min. 13.25 miles, run treadmill 45 min. 3.25 miles. The past two 2-a-days are tiring and I am a little more sore. Took an extra 15 min. today to stretch out.

Watched the 2008 Ironman today. It is amazing how much work goes into preparation and how difficult it is to finish. Right now the possibility of competing for that long seems impossible. It is a long road and I don't know how far I will get. I hope this Sunday will be encouraging. The Dawg Dash 10K is coming up Sunday. The rest of this week looks like: Wednesday in the pool. Thursday and Friday bike or swim. No running, saving my legs for the run Sunday.

A Hui Hou, see you on the road.

Good times in the Emerald City

If you're familiar with the Seattle area you know that this weekend was big for us: UW Huskies beat Arizona 36-33 and the Seahawks destroyed Jacksonville 41-0. Good times in the Emerald City.

This afternoon I made it out on the bike. The days are getting cooler, freezing last night, so it is going to take some extra motivation to get out on the road. Today was sunny but I never got warm; seemed like my core just didn't warm up. Regardless I went 90 min. and 25 miles. Seat is getting better and I'm starting to feel a little more familiar with how I want the bike to fit. At the end of the month I'll go back to SpeedyReedy and get my final fit. Right now I feel like I need to get a bit more elevation on the front and move the seat back a tiny bit.

I've got a few double days coming up this week. Weather is changing and of course I have a normal life to live between training sessions. So we'll just have to see how the week will go.

One last thing: here's a shout out to Ella, thanks for following the blog; I had a great visit today.

A Hui Hou, see you on the road.

Training

Training: Wednesday-swim, 4x75, 3,400,150 easy, 50 min. 1650 m. Thursday-run, 6 mi 2 hrs (5 mi @ 90 min). Friday-swim, 400 alt 50 kick, 8x100, 6x50 alt 25 backstroke, 50 min.

Not much to report. No glam just the usual, been busy with Oct. chores. Last two days poured a 12 ft. exposed aggregate slab, aerated the lawn and thatched. The slab is a base for a gazebo project and the lawn, well it's just the lawn.

Due to the chores my energy for training was low and time was limited. I was moaning a little then I read the latest Ironman newsletter, of interest to me was the inspirational article about military officers training on a ship and a submarine. My issues seem a little less when you read about their difficulty in training. Oh well. I've got a short and medium long bike scheduled for Saturday and Sunday. Saturday is just for fun, Sunday a little more serious. Tomorrow I'll be thinking about the Hawaii IM. Best to all. "A Hui Hou" see you on the road.

Just training

Not much going on right now. Just training. I've been at this since the beginning of August and now I am attempting to increase the volume of training each week.

Monday: Run, Centennial Trail, 4 mi. 54 mins. Swim: 1800 meters, 4 x 200 wu, 10 x 50 sprints, 10 x 50 easy cd; practiced flip turns at the end.

Tuesday: Run, treadmill, 3 mi. 45 mins. Bike, Centennial Trail, 13 mi. 60 min. Of note, a little more comfortable in the seat and more continuous time in aero position.

Just a few more days until the Ironman Hawaii. Wish I could be there. I just noticed that I have 5 followers. How cool is that? I'm stoked.

Tomorrow swim, "A Hui Hou", see you on the road.

Saturday, College Football

Okay I know I should be training but the Washington Huskies were on national t.v. vs. Notre Dame; last scheduled game until who knows when and the Dawgs have never beaten the Irish. Well I watched and like many of you cried dearly as the Huskies lost in overtime. Sadly they had several opportunities to put it away but the Irish just wouldn't give up on the goal line. Now we Huskies may never have a chance to beat the Irish.

Speaking of Dawgs, I registered for the Dawg Dash homecoming weekend October 18. I'm signed up for the 10 K run. Right now I am not sure how I will do. Hopefully buy the time it comes around I will be running fast enough to complete the course within the allotted time limit. I'm looking forward to it but with some trepidation.

As for training: short easy ride, working the small chain ring; 50 mins. 12 miles on the Centennial Trail. Starting to rev up my training Monday so tomorrow I'll just relax. Till the next time "A Hui Hou"; see you on the road.

YMCA Monroe WA.

Friday morning workout back at the Y. Maureen went to Zumba and I hit the weights and CV room. Relaxed workout: 20 min. circuit with machines and a 40 min. jog on the treadmill, 2.8 miles. Got a nice sweat going and then went home for breakfast.

I've only been home from L.A. a few days but I definitely can feel the difference in the temperature. It is nowhere near as hot and I find myself putting on clothes I haven't worn for months. It's during transition periods like this that I wonder "what am I doing here?" Usually it's a passing concern but I do miss the warm weather. The weekend is supposed to warm a little so I'll get outside if I can. I'd like to get a good ride in on the trail.

"A Hui Hou" and see you on the road.

Hangin' at LAX

It's another beautiful day in So. Cal. Just hanging out at LAX waiting for my flight back to the northwest. I'm not exactly here with Matt but he comes here. Not much to do so I'm drowning my sorrows in the Gladstone restaurant watching the planes and having a beer.

Em dropped me off around noon after we had breakfast at Uncle Bill's in Manhattan Beach. Nice little place, very cool location, ocean view and of course the sunshine. I had a great visit with the Emster and my mom, enjoyed the Sports Club LA several times and got to see what the upper crust of LA looks like working out. I have to say, some of them look mighty fine. Sorry to be leaving because it was a lot of fun spending time with Em. Hopefully we'll be back again soon and will pick right up where we left off. If you are following Em's surgery recovery, it's good, follow up this Friday and she should be good as new.

Training for the last two days: Monday, back on the bike, club spinner, 60 mins. easy to moderate rate, nice to get my seat on; following that I did some resistance training for about 30 mins. There are many different kinds of machines and free weights available. One type was a group of machines called Gyrotronics, combination of resistance through a free movement cable system. Didn't get to use it much but maybe next time. It looked interesting. Afterwards I chilled in the sauna and finished the night with a solid meal at the club cafe. Tuesday I was back in the pool. This was very cool because I swam around 6 pm and as I was swimming I could watch the sunset. It was a beautiful one and the view was superb. As for the swim: 200 free, 200 kick which kicked my butt, 200 pull, 200 free; next 1500 free; cool down with 4-50's for a total swim of 90 mins. I was tired to say the least but felt good. Worked on my technique and alternate breathing. I really need to do the kick board drills! And by the way I saw Adam Sandler and Andy Milonakis at the club.

Well that about brings us up to date. I am not working out today but tomorrow I think I am due for a run or bike. So until tomorrow, "A Hui Hou" and I'll see you on the road.

Swim Day

At last I was able to get in the pool again. Luckily I was able to work out today in an excellent pool, picture attached. Having been out of the pool for what seems like almost two weeks, I dove in head first today.

I split my workout into three parts: warm-up and freestyle 30 min.; kick board 15 min.; breast stroke 15 min. I swam continuously taking short stand-up breaks after a few laps. I didn't really stop much but did take the opportunity to catch my breath. One thing that was apparent is that my kick using the kick-board was weak and was the most difficult thing to do today. I will need to insert kick drills now with the idea that I can increase the power of my kick and the overall speed of my stroke. 

Tomorrow I plan to get on the bike for a while and if there is time do some resistance training. "A Hui Hou", see you on the road.

California style

Good news, Em is feeling better. Still has some rough edges but all in all improving day by day. Training included running yesterday and today. I ran the Brentwood Country Club loop which consists of Montana Ave. and San Vicente on the long sides. Yesterday it took 40 mins. and today I made it in 36 min. Pretty happy about that. I'm not sure how far it is but it has to be more than 3 miles. But if it is three then 36 min. is good because that means I ran 3 12's which is a definite improvement.

Running in the Santa Monica and Brentwood area is a different vibe. There are all sorts of people out, more on the weekends. Lots of Hollywood types, fancy sun glasses, nice outfits; some older walkers and joggers, several student types, and some that are obviously trained athletes. Gives one plenty to watch if you get bored. Along with the runners and walkers, there is the variety of cyclists. Today I was passed by several packs moving quickly east on San Vicente. Makes for a colorful day.

Since I have been out on the road a lot the last few days, running, walking, or driving it is apparent how egocentric Californians seem to be. California is a place where you can get ahead historically, the Golden State where you can get a new start. But I think people have internalized this so much that it is a me first, how can I get ahead environment. You see it in the way people drive, speeding in and out of lanes, cutting off other drivers, domineering the lanes and so on. It happens on the sidewalks too. As I was running yesterday I approached two women running side by side towards me on a portion of the sidewalk that was wide enough for two. I thought maybe one of them would drop back but as I got closer I realized that I had to go out on the road and go around them because they were not conceding the space. I wasn't so much annoyed as I thought "what are you people thinking?" Didn't really matter to me, just making an observation.

I was going to register for the Oceanside 70.3 but much to my disappointment the event is already sold out for 2010. I guess I am going to have to get more organized on the calendar and commit to some races. I am totally bummed.

I am hoping to get some pool time tomorrow morning so no running. Till then, "A Hui Hou", see you on the road.

Still in L.A.

No training today. I spent most of the day nursing Em, keeping her company while she recovers from her surgery. I did get a little relaxed pool time, it has been very warm here so that was a relief.

Yesterday I was able to go for a run in the morning. If you know the Santa Monica area my route went from 26th down Carlyle, Georgina, to Ocean, back San Vincente in a loop. Run time 64 minutes and covered 4 miles plus.

Today I rested; my legs felt heavy, tomorrow I'll hit the road again. So until the next time, "A Hui Hou", see you on the road.

Just when you think you got it all figured out.

Just when you think you have everything planned out something happens that makes you switch gears. My plan was to step up my training starting this past Monday, increase training to include more double days and increase distances. Ready to put some serious hours on my new ride but I had to make an unscheduled trip down south.

So here's what is happening. My mother has been ill for a while, had some heart issues, and then about a month ago had some corrective surgery. I was planning to visit but before I could finalize a date I get a call on Sunday that daughter Em is maybe having appendicitis. Turns out she did and had surgery at UCLA Ronald Reagan Monday morning. I'm on the plane from Seattle and get to the hospital an hour or two after she comes out of recovery. Long story short, surgery was complete success, Em is good and home as of Tuesday afternoon. Which means I'm in LA and training is a little on hold.

Training today was good because I ran the San Vincente loop from my mother's house to Ocean Ave. It took 70 min. and I think about 4 miles plus. It was interesting because of the scenery, different types of houses, running on the median accompanied by many runners, walkers, and cyclists in the bike lanes. Warm today as southern California often is, I warmed up quickly and had a pretty good pace out, unfortunately the pace coming in was slower. All in all I was pleased.

Now that I am here I will be nursing up Miss Emalia and visiting with mom so training plans are sketchy. I don't think I'll get much swimming in and I might be able to bike some, not sure yet. My plan for tomorrow is yet to be determined but I will let you know. "A Hui Hou"; see you on the road.

Cervelo Rocks

Yes I did train today. In fact I feel a little strange if I don't. I was asked this evening which of the three events I like best and when I think about it, I am enjoying all three. Running is the hardest physically but I think I am improving in each which helps my motivation.

Training today was a 12 mile ride on the stationary bike, about 60 minutes. Afterwords I went back to Speedy Reedy in Seattle and came home with a new Cervelo P1. This is the best bike I have ever had. It is very responsive and I can tell that I will improve my road times. As part of my system upgrade I also bought Northwave carbon shoes and Speedplay pedals, looking forward to breaking those in. This is all new territory for me so it will be interesting to see how it develops.

The people at Speedy Reedy, Ryan and Sol who helped me get dialed in, are great. If you are in the area, this has to be one of you best sources for equipment.

Tomorrow is a run day so, a hui hou, see you on the road.

Bike Quest

Spent the day visiting several bike shops in the Seattle area. Not to mention them all by name I had good results at two: Recycle Cycle and Speedy Reedy. Recycle Cycle was good for general information but SpeedyReedy (www.speedyreedy.com/) was the best for tri-specific questions, thanks Ryan. I looked at several bikes and feel like I am close to making a good decision. More on that in the next few days.

Last training event was a 60 min. swim in the pool for 1.25 miles. I was excited because it was a good steady swim and I can feel the improvement. Tomorrow I'll lift and bike. I need to get some input on training regimens and I think I need to increase the amount of training time each day. Right now I average 90 minutes 6 days a week. If anyone has any suggestions I am open to all resources.

A hui hou, see you on the road.

Snohomish Valley

Though it is not Hawaii, western Washington is a beautiful place in the summer. Some of the trees are starting to turn, the hint of Fall is in the air as well as the ever present hot air balloons. Right now the weather is good and there are trails to run and bike on.

Today training consisted of a visit to the Monroe YMCA: 2 miles on the C2 rower, 30 min. of resistance training and 1 mile timed run on the treadmill. I was pleased to maintain the 4 mph speed from start to finish. Next month I hope to improve that to 5 mph.

Since coming back home one thing that I have become more aware of is that in Hawaii there are so many more people out and training, people running, biking, and swimming everywhere. Here it is not so obvious. I was missing the connection so today I signed up with a triathlon social network at http://iamtri.com/. We'll see if I can connect with some locals for training. Still looking for a good buy on a tri bike. So far nothing local, several internet sources; Kuota K Factor and Cervelo P2, both around $1800-2000. Still looking.

Next training is in the pool. A hui hou; see you on the road.

Back home in Snohomish

It took a few days but think I've finally recovered from the travel and I'm getting back into the routine of being home. Done a little house cleaning, done some yard work, finally looked at the t.v. Got to celebrate the life of dear friend Pete, recently passed away. Hung out with Kaleo and Will. Got some sleep. Snohomish Community Church on Sunday. And this morning, went to the Y to workout. Meantime the "Bows" beat the Cougs, Hawks kicked, SC came back over Ohio St, Serena and Kanye went off, Tiger did it again, and Federer did not win the Open. All the while, I wondering, why am I not in Hawaii. Hawaii was unbelievable. Posts will be different for a while, not as much "local" color but you know we just do what we do.

Finally back on the bike today, felt good but it was difficult after an absence of over three weeks. Rode for 60 min. and went about 12 miles. Haven't decided what's on for tomorrow but you'll be the first to know. So, keeping the island flavor, a hui hou, see you on the road.

Mai 'ena i ke kanaka i laka aku

Last full day in Kona started out with a 50 minute run down Ali'i Drive. I love this run, the ability to run alongside the coastline with the ocean spread out before you is awesome. There have been others every day also enjoying this run by the sea. There is no typed runner, all are different ranging from the obvious elite athlete to the everyman or woman like myself who at different levels of performance get the exact same reward given by the blessing of Hawaii's gods. Many are called to this Ali'i Drive, the Royal Road. There is a mana not found everywhere. In Hawaiian "Mai 'ena i ke kanaka i laka aku." Do not shy away from a person who is attracted to you. Be gracious to all you meet.

Ho'okipa, hospitality is a way of life in Hawaii. Because of this as I get ready to return to Washington I spent part of my day preparing a feast for my friends once back home. This starts with buying a sturdy cooler and then getting some of the important local foods not available back in the mainland: laulau, pipikaula, kalua pig, and manapua (not really Hawaiian but really good). To that I will add rice, macaroni salad, chicken long rice, and lomi salmon (all ingrediants are available in Washington). Of course there will be large quantities of beer and kanikapila (provided by yours truly). No date as yet but if you are in the continental U.S. you better come.

Tomorrow is a travel day, insert sad face, but I expect to get going early enough to fit in one more swim at the harbor. So until the next time, a hui hou, see you on the road.

Hanging out in Kona

Aloha. It was another beautiful day on the Big Island. Lots of activity today starting with a 30 min. ocean swim in the Ironman swim course. Water was great, there a dozen swimmers staggered out over the 1 mile marked course. All of the Ironman buoys are not out so this is the approximate swim course for training. It was amazing. There was a cruise ship in the harbor so lots of activity at 9:00 am when I hit the water. In addition to the surface traffic, you become distracted by the coral formations and the many many fish that are everywhere. I thought that the water surges and waves might be a problem but I didn't have any difficulties. If I get to go again before leaving I'll target a 60 min. swim. In addition to all that, there is a school of spinner dolphins in the harbor which you can see sometimes on the swim. I wasn't lucky today but I did see them from the shore later.

After the swim I went over to see the Ahu'ena Heiau near the harbor on a small outcropping and bay called the Eye of the Turtle. It was very moving. Also had the chance to stop by Unison at the Banyan Tree Courtyard and meet Ron and Capi Myklebust the owners, http://www.unisonhawaii.com/. They provided a lot of insight about the area and Ironman, Ron has completed several himself. The store is facing the rock wall across the street from the harbor. Check it out. Mahalo nui to them, much aloha.

Yesterday we visited ki'i pohaku, Hawaiian petroglyphs. We went to a preserved field near Waikaloa. It was very impressive. I was moved to realize how difficult living was for the early Hawaiians. Seeing the remains of their self expression while trying to rest in what appears to me as uninhabitable lava fields gives you something to reflect on. Not all of paradise is easy.

We enjoyed a short excursion to Capt. Cook in the South Kona district. Here high above the coast of Kealakekua Bay, the air is cooler. Homes and coffee growers stair step down the hillside starting about 1000 feet above sea level. We went to the Showcase Gallery which has some beautiful art pieces for sale.

Tomorrow is a run day so I'll be out on Ali'i Drive early. A hui hou, see you on the road.

Ironman Country

Aloha from Kailua-Kona Hawaii. This is the last leg of our trip to paradise and we are at the Sea Village condos here in hot hot Kailua-Kona. That's right, we are right in the middle of Ironman country, or soon to be in October. Looks to me like people here are starting to gear up for the competition. Sad to say for the local economy, it still looks pretty slow around here. Beautiful but lacking many tourists.

The other day I was able to get in one last run on Maui, just 30 min. but enjoyable. Today I hit Alii Dr. and went 30 min. (about 2.75 miles) down to the pier and back. Met Maureen (loyal crew and spouse) part way, so we walked the remainder together. While on the road today I observed several runners and cyclists who looked like they were seriously training. I absolutely have to say that after 10 mins of running this morning that I now understand the impact of the climate on athletes. I was entirely dripping most of the 30 mins I ran. Understand and respect. Once you begin to feel it you get it completely.

For fun we drove part of the bike course out towards Waikaloa and did some shopping and hit the sand at Anaeho'omalu Beach Park. This is a beauty of a beach with palms in the sand and a huge fish pond. You can find it easily on an entry road abutting the Queens Shopping Center. Buses often park by the gate, once you see it you know you are there. It has facilities, fresh water, and a killer view. Nice for swimming. While there we learned about the Naupaka shrub whose bud resembles a half flower. Very unique and there are two varieties of these growing on the island, one on the beach and the other in the mountains, when you put the buds together they form a whole blossom. This is also the basis of a sad love story about the separation of two lovers by an angry goddess, Pele. http://www.aloha-hawaii.com/hawaii/naupaka You have to check it out.

Tomorrow swim in the harbor. Part of the swim course, about a quarter mile, is marked with buoys. I should be able to give it a few laps. So, a hui hou, see you on the road.

Kuu Home Waikapu

No training today. Just chilling around the pool and enjoying our last day on Maui. Tomorrow it is off to Kailua-Kona. Hopefully in the morning there will be time for a run before packing out.

Yesterday we spent the day at Waikapu, the old home-site of the Cornwell family. There is a family cemetery and some of the concrete caps needed patching up. The work was easy and didn't take too long.

We also spent time with Avery and Mary at the Makani Olu Ranch which surrounds our property. While there we rode ATV's up to the "point", high up in the Waikapu valley. From there you can see all of the central Maui valley. We also got to see the Texas Longhorns and the horses on the property. It was a fantastic afternoon on a beautiful day.

Tomorrow is a travel day, so "a hui hou" and I'll see you on the road.

Fleming Beach Park

Today we went to Fleming Beach Park near Kapalua Maui. It is a beautiful beach and offered the opportunity to get a good swim workout. It was windy so the shore break was kicking up a little and the leisurely swim looked to be more of a chore. Not to be discouraged, I went right in, elbowed past the body boarders and once in deeper water, managed to start my swim. My route took me out away from the shore at the north end, turning south at the reef and then swimming towards the dragon's teeth rock formation at the end of the bay. Once at the southern end, I reversed back against the current and swam along the shore. I repeated this pattern more or less for two and a half round trips that took 60 minutes. Swimming with the wind and current south was great; swimming back was another matter. I was headed into the current with the swells coming across my body. Not too bad except that I'm a left side breather, so each time I turned for air, a wave crossed over my head. The good news is that once I warmed up, I felt good for the whole swim. The water was warm and about 15 to 20 feet deep with clear, sandy bottom most of the way. This was my longest continuous swim.

Tomorrow is a "work" day at Waikapu. No training. I'll be repairing some concrete around some family graves. But Sunday, I'll be back at it. Aloha, a hui hou; see you on the road.

Paradise found, paradise lost

Even though I am totally loving my stay on Maui, yesterday I had a conversation with an interesting guy who runs a coffee/espresso shop not far from where I am staying. Things are not always as beautiful as they seem even in paradise. We were talking about how business was for the individual entrepreneur with the downturn and he said that he was still down about 30% from recent better years; although this year was better than last. What really got me was his average expenses for doing business; I don't know how this compares but it seems a lot to me. Round figures: rent 3 k, utilities 2.3 k, garbage collection 1.5 k, all per month before buying supplies and selling product. How does he do it? He did have a great attitude, hey location means a lot, and right now this location is outstanding.

Training today was a run down the Lower Honoapiilani Rd. It is really very nice to run, a lot of sun, some shade, varied elevation and not too much traffic. Time today was 75 min. This is my longest road run in many years; about 5 miles plus. Legs were gassed but the ocean and the pool at the end of the run makes recovery a pleasure. I have two training days left on Maui: Friday and Sunday, one swim and one more run on Sunday. Saturday we are going to do some clean up and repair work on the graves at Waikapu. Some of the cement cap has deteriorated so with the help of the neighbor we are going to try and repair them.

For those who are regular readers of this blog, you should consider being a follower. You can't be first, calabash cuz Hilary already got that spot, but you can still be one of the pioneer followers. I think it makes the blog more visible. So from Maui, mahalo nui, a hui hou; see you on the road.

Aloha, I'm still in paradise. Today was a swim day. I decided to swim right here at the Papakea. I've included a picture to show the water at the time of the swim. I was in the water about 35 minutes. I first swam towards the park at the point in the distance. If you look closely you can see a channel between the coral beds where I swam. At the park I had to negotiate some long line fishing that was set. Swimming against the current was a good warm up and strength builder. Water was great, a little cool on entry but it warmed quickly. At the park I turned around and headed back with the current. It was amazing, almost like flying. Technique was smooth and to some extent effortless. Really enjoyed that part. The last part of the swim was close to shore and it was tough. I was swimming against a rip tide as the waves rebounded against the sea wall. I just kept my head down and stroked it out. Eventually I got out of the water on a sandy portion of the beach. I have to say that I do like to swim in the ocean during the summer. The water temperature is just right and the weather overall is beautiful.

We took a little trip into Lahaina in the afternoon to check out some of the stores. The Celebrity Gallery on Front St. is a must see; they have the only collection of Steven Tyler works, very cool. Also you have to see the Hale Zen store on Dickinson St. The owner has some very nice unique products there. Longhi's across the street from the Hard Rock has happy hour till 6:00. It is a great place to see the sunset. Finally, we got some dinner at the Honokowai Okazuya, a paper plate gourmet takeout. Cash only but everything on the menu is great. Portions are large so you can easily split.

Tomorrow is a run day. I'll probably repeat the Lower Honoapiilani Rd. route. Until tomorrow, see you on the road. A hui hou.

Bays of Piilani

Aloha from Maui. It has been another beautiful day on the island. You can't believe how relaxed this environment can be. It's a little like Alice in the Looking Glass, deceptive and mesmerizing; you think everywhere must be like this. Yes of course I understand that the people who live and work here don't necessarily look at this the same way but there is an overriding atmosphere that just lulls you into slowing down. Hawaiian time on Maui; what could be better?

Before I get carried away I want to describe today's training. This was a run day. My goal was to go out 30 min and then return. Mission accomplished. Took the Lower Honoapiilani Rd. north towards Napili. Started my run about 9:30 and it was warm. I figured since I was going out for just 60 min that I didn't need any water. By the time I finished I was drenched in sweat as if I had been sitting in a sauna. I really needed some fluid at the end. No problems, went about 4.25 miles, just lumbering along at my usual pace. Everyone passes me. The only people I pass are going the other way. But hey, some day some how my speed will improve and I look forward to that.

I stayed on the lower road so I had the sunny side of the street and mild headwind out, partial shade back. Just when I was feeling tired, a brief Maui shower cooled me down. Along this 2 lane road that snaked up and down along the shore I was treated to peek a boo views of the ocean as I ran along developed areas populated by condos, private homes in developed cul-de-sacs, and a smattering of older less kept up homes, all with great locations. There is very little in the way of commercial along this stretch. There is the occasional market, store, deli, and Kahana Gateway center, but mostly residential. I ran by one old semi-run down home that had at least 75 feet of water front on a 150 foot deep lot. Eventually someone will cash in on that but now it is a reminder of how homes in the past were situated: deep lot with the home about 2/3rds of the way in, most of the property open and clear.

Honoapiilani in Hawaiian means Bays of Piilani, Piilani being at one time the ruling chief of Maui. Honoapiilani Road provides views of the bays of Lanai, Molokai, and Maui; all part of the domain of Piilani.

Yesterday I had the chance to go to the Bailey House Museum in Wailuku. The Bailey House, listed as a national historic place, is located at the mouth of Iao Valley, so sacred that it is the burial place of the bones of many kings and chiefs. Here was the royal compound, with the king's houses and his heiau. Bailey House was the home of Edward Bailey, headmaster of the short lived Wailuku Female Seminary. My family name has had a presence on Maui since at least 1800, when my paternal ancestor came to Maui to establish a sugar business. At one point it thrived enough that one could say our family was among the wealthiest. There was a large home in Waikapu and my family at some point donated a "settee" to the Bailey House museum, hence the lead-in picture for this post. Our family name continues to be part of Maui today, however at a much lesser level of importance. Nearly all of the family fortune and land was lost over time and all that remains is a small land-locked parcel, surrounded by the Makani Olu Ranch, in Waikapu which is the site of a family cemetery. Here are interred many family members for over 200 years.

Swim day tomorrow. I have missed the bike. Hoping to go to Fleming Beach Park at Honokahua Bay, possibly America's best beach. See you on the road; a hui hou.

Honu Kanaka

Ocean swim today, Monday. 35 min near Papakea resort. Water felt great but was kind of rough. I was able to find an area with a sandy beach entry and swam a modified triangle within and in some cases over the coral reef along the shore. This is not the best area for swimming but I pressed on anyway. It really does feel great to swim in salt water; it is warm and the challenge of the current and waves helped me to work on technique. I was pretty gassed at the end of the time, I really hoped to go longer. In a couple of days I'll give it another go and see how much I can lengthen my time. There are a couple of beach parks down the road that would be better so I will try one of those.

I don't have any pictures of me swimming so I had to get a snapshot of the closest thing, the Hawaiian Green Turtle, which is faster than this Honu Kanaka (turtle man). Thanks to Google image search. Back to the run tomorrow, see you on the road, or as the locals say "a hui hou."

Maui No Ka Oe

Aloha from Maui. Arrived yesterday, staying in the Honokowai area north of Kaanapali. Weather has been wonderful, trade winds steady until night, then everything slows down. I'm sitting not more than 100 feet from the ocean under bright stars with the rhythmic sound of the waves breaking on the sea wall. It is an amazing scene, wish you could be here to enjoy it.

Training for today (Sunday) consisted of a 55 min run on the Honokowai loop at 9:00 a.m.: north along the shore side of Honokowai, up to Kahana, back south on the Honoapiilani highway, turning at the Star Market, finishing at Papakea.

The first part of the run is partly shaded on the roadside or sidewalk with a mild headwind and some varied elevation. After the turn back on to Honoapiilani, you get a nice tail wind and you can enjoy the view of the Pacific along with Molokai and Lanai Islands. The last half mile as the road turns you get a brisk headwind and you have to push to finish strong. By the time I rounded the turn at the Star Market I was feeling tired and glad to be just about done, literally a 100 yards from the end.

Here on Maui I don't have access to a bike so I am alternating training days between run and swim. Tomorrow I'll hit the ocean. See you on the road.

Last Day in Honolulu

Another great day in Hawaii. Training today, run the Ala Wai loop: Ala Wai to McCully, around to Kapiolani and Date Street, down the bike trail on Kapahulu to the Ala Wai and back to the start. Altogether 50 min. Ran about 7:30 this morning and it was getting warm fast. Last 15 min was slow.

For fun today drove around the island, stopped at Sandy Beach, Makapuu, over the island to the North Shore and Haleiwa. While in Haleiwa, did a little shopping at the North Shore Shopping Center and had a great lunch at the famous Grass Skirt Grill. Last stops for the day included Sunset and Waimea.

Tomorrow is a travel day, no training; see you on the road.

Aloha, another amazing day in paradise. Whatever your particular passion in sports and activities, there is no place like Hawaii to train. As I hit the streets today I could see people of all ages involved in some athletic pursuit and all were smiling. Checked out the tandem surf contest at the Duke's Ocean Quest. Tomorrow should be more surf contest, beach volleyball tournament and a huge street party at night.

Training today consisted of an ocean swim at Kuhio Beach. After a few minutes of warming up it was face in the water for 35 minutes. I haven't done any consistent swims in the ocean for a long time so this was a reminder about how hard it is to keep a line with waves coming into you as you swim. I chose to swim parallel to the shore for that reason, to work against the waves and get used to the sensation of the water. The tourists on the beach probably thought I was crazy but it was a good swim, though I did drink a little salt water. Don't recommend that. Tomorrow I'll run the park again and go have lunch at the Grass Skirt Grill in Haleiwa. Best place for gourmet food on a paper plate on Oahu.

Thanks to my dad, Curly Cornwell (in the picture above, he is in the front row middle), one of the original Waikiki Beach Boys, I have a connection to the industry here. I too as a young man worked the beach with my dad teaching surfing and giving outrigger canoe rides. As a part of a week long celebration. Duke's Ocean Quest, there was a party at "Duke's" today to celebrate the beach boy tradition. Luckily we were here and were guests of Duke's for the party. Didn't expect it but had the opportunity to catch up with some friends from the past. Many of the old crew including my dad have long since passed but it was still awesome to hang out with some of the current watermen and rekindle the connection we have. In particular I was able to connect with DiDi Robello, of the Aloha Beach Services (check out the website), the oldest current operation on the beach today. I worked for his dad back in the day. Mahalo to all I met today, it was amazing.

Kapiolani Park run

Hawaii is definitely paradise. Two days and you begin to think it must be like this everywhere. As you can see the beach looks great. Lots of things going on this week so I guess I hit it just right. The Duke's Ocean Quest is happening right now; it is a series of water events conducted right at the Waikiki Beach Center/ Kuhio Beach area for the week. There are a variety of surfing contests and events day and night. Lots of vendors and people milling about, it is a very lively atmosphere. Friday night there will be a huge street party with many bands. I think it will be a great time.

First night here I wasn't thinking of how I would get any training done; I was more concerned about the different kinds of food available here in Hawaii. Started out last night with a full combination plate at the Ono Hawaiian Foods on Kapahulu Ave. All I can say is it was awesome: kalua pig, laulau, lomi salmon, pipikaula, rice, poi, and haupia. If you are ever able to eat at this place it is a treat; open since 1962, original menu, family restaurant, cash only; you'll most likely wait to get in.

I actually got some training in this morning. Went for a run along the Ala Wai canal to Kapiolani Park, through the park and down Kalakaua Ave back to the condo at Seaside. It was about 8:00 am and the temperature was definitely warming. The Ala Wai road is very busy, one way, in the morning with people going to work I guess. Not much nature to enjoy but it is beautiful to gaze across the water at the golf course and the hills behind. Also there were some racing canoe teams out practicing in the morning. After I passed into the park it self it was much more pleasant, fewer cars, and there was more ambient sounds such as birds, trade winds blowing, and people walking, running, and some homeless camping. I ran without my Ipod today because I wanted to hear the run as much as I wanted to do the run. Total time about 50 minutes. As said before it was beautiful, also flat, and the location was everything I could want.

Tomorrow, ocean swim and looking forward to it. See you on the road.

Sprint post

Running around like crazy today trying to get set for a little tropical getaway. Managed to train though. 2000 m C2 row to warm-up; lifted free weights, low reps 6-8 about 35 min; bike 70 min about 12.5 mi. Tomorrow's a travel day so I'll catch you in a few.

See you on the road.

Saturday and Monday

Sounds like "Rainy days and Mondays". Well there is no rain here, but you can tell in the last two days that Fall is on the way. I know, it's still August and I'm getting a little ahead of the seasons. It just seems like the air has a crispness to it that you expect in the Fall. Days start to get a little shorter and warm days take a little longer to warm up. Before long the trees will start to turn and the Fall color display will begin. I'm in no hurry but I do enjoy the Fall season.

Training Saturday was 40 min in the pool, about 24 laps. Then 30 min jog/run, bout 2.25 mi. Today I'll lift first then go for about a 75 min bike ride, as soon as it warms a little.

Training alone is a difficult path, you always have to motivate yourself. When you are part of a group then you have an obligation that you can't disregard. Today there are many conflicting thoughts going through my head, but my interest and enthusiasm for training remains steady. Mostly I stress over things that disrupt my routine or details that I haven't ironed out to solidify aspects of my routine. I expect to get a better bike soon and also an indoor trainer to help as the weather changes. Also as I train I think of those persons who for whatever reason cannot and that becomes a motivator. I am committed to do as much as I can as long as I am capable; who knows how far I'll get.

See you on the road.

Cheka-Looka

Had an awesome dinner with very good friends and family tonight. We had some excellent B.C. King salmon, caught by our host up on the west side of Vancouver Island. While we visited I learned about a cool surf shop that does SUP in the Puget Sound. My friend told me that the shop name originated from some guys who wondered how the surf was on a given day in Thailand and one of the mates volunteered to "cheka-looka." It's a great phrase and I am going to cheka-looka at their shop first chance I get. Looked up their website Chekalooka Surf Shop Online at http://www.chekalooka.com/. Totally loved their logo and design (exactly what I would envision a NW surf shop logo to be), not to mention their services, been around for a long time.

Training today consisted of strength training: 2 mi C2 rower for 15 min; 30 min resistance with machines, free weights, balance ball; 15 min stationary bike for about 3 mi. Nice and easy 60 min workout; good respite from the pool. Tomorrow swim and run.

Getting close to Hawaii trip; will visit Oahu, maybe some surf, watch out Hale'iwa Hula Girl Grill, Pipeline; Maui because Maui No Ka Oe and grinds at Da'Kitchen in Kahului; Big Island, Kailua-Kona swim the IM course and ride some of the bike course for the 70.3; Hilo for the best manapua in all Hawaii nei.

Cheka-Looka and see you on the road.

Swim Day

Training today: 40 minute swim, 25 laps. Improved my time a little since last swim; fewer stops at the turns. Felt good when I was done. I hope my times and distances improve, I feel like a slug moving through the water. Tomorrow will be a weight training day; no swim, bike or run. Saturday I'll be back in the pool for a combo swim and run.

I spent a little time tonight at Tri Lab web site; http://www.triathlonlab.com/; a cycle shop with a store in Santa Monica CA. They have a wide variety of product, lots of sale bikes, and some special triathlon packages. The triathlon starter package that includes a Felt Z100 road bike and a full wetsuit is very interesting priced under $1000. It looks like they have thought about their marketing to tri-athletes. Next time I'm in Santa Monica I will have to visit the shop.

Haven't found a bike on Craigslist, still looking. I'm a tad taller than 6 feet; I think a 58 cm will work for me though I have not seen a professional fitter. Got a short vacation coming up so I'll renew my bike search when I get home. See you on the road.

Age Group or Clydesdale

Part of my internet reading today included a site advertising several up-coming triathlons in the Seattle area. My purpose is to look at as many different race web sites I can to see what is unique about each one and plan my competition season. This is a learning process for me. My past experience compels me to not only develop physical skills, but also mental skills. The more details I know the potential for some kind of edge increases. As I looked at the USTA event application I learned that I can enter as an age grouper or a Clydesdale, males 200 pounds and over. Unfortunately there was nothing to help me decide which one I want to be. As my training is progressing at a regular pace, I could register today as a Clydesdale but by the day of the event I might, hopefully, well be under the limit. Now I'm not sure if I want to lose the weight or not. Actually, I think I'll go with the weight loss.

Today's training was difficult. I started out with a 2 mile row on the C2 rower. I then completed my normal resistance training cycle which takes about 30 minutes. The main part of the workout was a 30 min swim followed by a 20 min run. During the swim I went about a half mile, 17 laps. My leg kick was almost nonexistent, most likely a result of the long bike ride yesterday. Also, there was only one lane available and there were three of us there. It was a little hard to develop any rhythm. About half way through the swim the lane cleared and I was able to swim unobstructed. My swim fitness is low, so I can only go two laps without a momentary rest at the turn. I expect this to improve over time. After the swim I was able to transition to the run in about 7 minutes. My pace was normal, I didn't have any difficulties, I just made my way along the Lake Tye path. On the run I may have gone between 1.5 and 1.75 miles. This was a new route so I don't know the distances. It was about 75 or 80 deg. and I enjoyed the outdoor run. After the run I went through my runners yoga, a Nike podcast for stretching.

Plan for tomorrow: 40 min swim. I hope to do better than today. Hopefully the lanes will be less crowded. Still looking for a bike, probably a multi-sport setup. Too bad Cervelo isn't looking to sponser an older mature athlete. Actually there should be a lot of companies who could sponser me. Oh well, keep the vision. See you on the road.

Country Ride

My training schedule called for a 2 hour ride today. I left home, road down the hill into town and jumped on the Centennial Trail. First mile or two I just warmed up and then started to work on my cadence. Ran into friends Dick and Pete going the other way, chatted for a moment then continued on. Kept my rpm about 80s, have to guess, my bike computer battery is dead. I should note that I am riding a mountain style bike with large knobby tires and to get any speed at all is a chore. At any rate I pressed on to Lk. Cassidy which is about 14 miles from home. Fueled up on a power bar and some water and started home. The return trip I tried using the higher gears so I was able to push my overall speed, it really felt good. Stopped in Machias for a water break and then the last few miles home. Hooked up with George and we covered that last 3 miles together. We parted at the end of the trail and I continued to go through town to the highway leading to my house. By now I was pretty well gassed and the uphill was very hard; had to gear all the way down at one point. I also had to stop for a couple of minutes for a break in the traffic at the freeway on ramp. Made it up the hill and coasted in to the driveway at the end of 3 hours. It was longer than I expected but I did feel pretty good overall.

It is obvious that I need to upgrade my bike if I am going to make any serious times. I spent a good portion of the evening looking online for advice on whether to buy a road bike, a multi-sport bike, or a full on tri bike. Then I looked for classifieds with bikes for sale. Didn't find anything in my size, pretty sure I need a 58 cm frame. I read several articles about set up and I can tell that I must have someone who is familiar with triathalons to help fit the bike to get the optimum set up.

Tomorrow I am scheduled for a combination day: 30 min swim followed by a 20 min run. Should be good weather tomorrow so I will head outside for the run portion. My goal is to not spend too much time making the transition. Haven't done any resistance training for a few days so I will have to do that first. I don't think that it will affect my swim significantly.

Other than that I will just keep looking for the right bike. Keep on tri-ing and I'll see you on the road.

Back on line

Missed a few post days, I've been chilling out with best friends and family at Harstene Island; an incredible little place in the south Puget Sound. It's a few hours drive there and once you arrive, it is completely isolated. Many thanks to Herb, Diane, Andrew, Hilary, Mike and Dave, and new friend Jordan, all good friends and family who have hosted us for a clambake weekend every year at this pristine locale. Weather started out a little sketchy but got better every day. Anyway there was no cell or Internet while there so this will be a catch-up posting.

Before going to Harstene Friday I was able to get in a training day: bike 1 hour, 14 miles, followed by a 10 min. jog. The ride was on the flat with no issues.

Saturday I completed a 60 min. run on varied elevation, about 4.4 miles. The route was mostly blacktop and some soft dirt/grass. Generally flat with some elevations.

Sunday: pool swim for 35 min. The north point at Harstene is perfect for open water swims, protected and generally smooth. You can swim along the shore easily visible to a spotter, and out of the way of any boat traffic. It is too cold without a wetsuit to do any lenthy swims. I need a wetsuit. Next time I'm at Harstene I will be prepared and in the water.

Speaking of wetsuits; I really do need to get one so I can get some water training in. I was thinking about that today as I drove up the Peninsula to Kingston. Why are all wetsuits for swimming usually predominately black. Why can't they be made of more distinctive colors? Swimmers in open water could be more visible to boaters, spotters, etc. It would improve safety for the swimmer and improved sighting for spotters. I don't know if there is some limit on color for neoprene but I can see combinations of yellow and red, or lime green and white; really there might not be any limitation. If you're a manufacturer of wetsuits reading this blog, we should make this idea a reality. I have several design ideas.

I'm about two weeks into the current training cycle and I am completely committed. Each session is challenging enough to keep my interest. I need to give Ironman training credit for the training plan: http://www.ironmanpower.com/. As I look ahead I anticipate that the run sessions will be the toughest for me. I know I need to increase speed but currently I am just trying to complete each workout based on total time. Also my road bike training now is on a mountain bike so I am concentrating on rpm and time rather than distance. I have started to look for a better bike for training. I want to get a tri setup but haven't found a decent product locally for what I want to spend. There are some mail order but I am reluctant because of my inexperience with the equipment.

Sometimes it seems that the training is the easiest part. You determine what your workout will be, when you will do it, then you get it done as best you can. The hardest part is all the extraneous stuff you have to do to prepare and get equipped. There is an obvious investment and it is hard to know what is a good buy or good choice. I haven't made contact with any local tri-athletes so I have to wait and see how my support circle will grow. Fortunately I am in the beginning stages of training so I have time to adjust. I am a bit concerned about getting the job done while I am out of town from time to time. I am hopeful that some of the places I am going to will have equipment available to borrow or rent.

Tomorrow is a long bike day. I'm planning to ride to Lk. Stevens, round trip about 35 miles, on the Centennial Trail. See you on the trail.

Swim training at the Monroe YMCA

Ouch! Had to share the lane today (I keep running into the lines). Regardless, down and back I went. My goal today was 35 minutes. The first 15 went well, the next 10, I noticed my technique slowly leave me, and the last 5 minutes I had no kick at all. During the swim I worked on hip rotation and breathing. I am still recovering from a "frozen" shoulder so my form could be much better. When I was finished I was winded but felt pretty good. Not sure how far I went, 33 laps equal a mile in this pool. next time I will check the numbers. By the time I was out the door of the building my legs felt like jelly. Good news is I was done for the day. Oh and sharing the lane, that was Patrick and Stacy, a couple of guys just starting out to train for a sprint triathalon next summer. Must be the law of attraction. We visited later in the hot tub.

I'm a little tired, definitely sore. I read an interesting article today by Ben Greenfield, the Top 8 Race Fueling Mistakes Made by Ironman Triathletes, at http://www.trifuel.com/. The decisions you have to make according to Greenfield can be very complex; fueling, hydration, avoid mixing sugars. So much to keep track of, it gives one a better appreciation for those athletes that are successful and the planning that goes into training and race day preparation.

Tomorrow back on the bike. See you on the road.

Light Weight

Training today was pretty low key. Warmed up and then lifted: some machines and free weights. After that a short jog 35 min and stretch 15 min. Takes a while to get into the running; at least 15 minutes before I start to feel like moving relaxed. Running is my weakness. I need to drop some more body weight and increase my speed. The next month or so should help with the weight loss.

What I am experiencing now is an opportunity for me to enjoy new areas of potential achievement. Today I was thinking about things that I have achieved during my lifetime and decided to make a list. I know, it might not impress you much and I have more than likely left something out, but it is my little niche:

• Father, husband, son, brother, friend.
• Husband to Maureen since March 21, 1971.
• Three awesome children: Kanoa, Kaleo, Emalia.
• Lifetime teacher. Started as a teen teaching swimming; 33 years plus as a K-12 educator and coach in Snohomish.
• Licensed surfing instructor and outrigger canoe 2nd captain, Hawaii.
• Served my country in the U.S. Marine Corps.
• BA and MEd, and Principal's Credential from the University of Washington
• Coached football, basketball, track and field.
• Coach for Northwest Basketball Camps and Tour Team Europe.
• Certified Drug and Alcohol/Peer Helper Consultant for Teens.
• Instructor for the Summer High School Association, Finland.
• And a pretty darn good cook.

So stop by and eat well, bon appetite (thanks Julia Child); life is good.

Ultraman Canada; training inspiration

Training cycle: 5,000 m C2 row, bike 35 min. 9.5 miles, 10 min jog, 15 minute stretch.

Yeah yeah I know "rowing." Well I really like the C2 rower so I use it whenever it is available to me. It's a great warmup or workout. When I was a small boy I could paddle outrigger so I still like this kind of workout.

Today as I was on the bike I thought alot about my experience at Ultraman Canada. If you don't know about Ultraman you should really check it out. In 2007 Maureen and I were invited to meet cousin Scott Beasley (photo by Rick Kent included at the right) and some of his family in Penticton B.C. where he was going to participate in the Ultraman. We just watched this double ironman contest in awe and got to see Scott finish in first place overall. At the time I don't think it really set in how amazing the contest was. We went back again this year and met up with Scott, Martha, Jack, June, and Belinda; Scott was again entered in the race. This time we didn't just watch but were able to be a part of his support crew. The Ultraman is a 3 day contest starting with a 6.2 mile swim and 90 mile bike; day 2 is a 170 mile bike. The final day is a 52.4 mile run. Because of the distance of each stage, a support crew is needed for every athlete to provide equipment and nutrition support all along the way. I was able to accompany Scott in the swim; paddling a kayak to provide a solid line through the 6.2 mile course. In addition to being a particpant I was able to spend time with family and meet many of the elite athletes who were participants. Men and women finishers shattered event records and gave inspiration to everyone involved. Scott of course was our favorite but there were others we met who were amazing. Barbi Brochu, Canada, who smashed the swim records, was a lot of fun. Jason Lester, 2009 ESPY winner, totally inspirational. Amber Monforte, lst women overall, blasted the 3 stage time, and brought along Conrad Stolz, Olympic Triathalon and Xterra Champion, to crew. He was very friendly and encouraging. Not to forget Scott who finished 5th overall; he was great. There were 29 athletes overall, and all inspired in their own way. You can read about each one on the Ultraman site: http://www.ultramancanada.com/. I mention all of this because you come away with an energy that affects you mentally and physically. Can I do what they do? I don't want to say no. What I do know is that I can work at it; I am in charge of the energy and effort department, and I do know that my current mentality is a direct result of the Ultraman experience.

What will tomorrow bring? Is there an Ironman in the future? Swim, bike, run. Energy is good, interest is high. See you on the road.