Monday, August 31, 2009

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.

Saturday, August 29, 2009

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.

Friday, August 28, 2009




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.

Thursday, August 27, 2009

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.

Monday, August 24, 2009

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.

Saturday, August 22, 2009

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.

Thursday, August 20, 2009

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.

Wednesday, August 19, 2009

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.

Monday, August 17, 2009

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.

Thursday, August 13, 2009

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.

Wednesday, August 12, 2009

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.

Tuesday, August 11, 2009

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.

Monday, August 10, 2009

Early training

And so the evolution begins.
Day 1, weight training, rowed 2000 m., ran 1.5 miles, biked 7 miles.
Day 2. Bike 10 miles, run 2 miles.
Day 3. weight training, bike 5 miles.
Day 4 and 5 off
Day 6 Bike 7 miles, run 1.5 miles.
Day 7 Trail run 3 miles.
Day 8 weight training, swim 4x50

In the beginning...

Actually this is far from the beginning so truly it is more accurate to speak about this beginning, today. What motivates people I woonder to participate in activities which have obvious difficulties attached to them? I have begun this journey at this time because I can. Also due to my association with cousin Scott who as a multiple Ultraman finisher has simply said, "absolutly you can do it." Since my arrival back home from the recent Ultraman Canada, having been inspired by many elite athletes, I have committed to the concept that "I will do it." Easier said than done. There are many obstacles which lie in wait to snare my efforts. Convenience for one, physical and mental strength for another. Yet I have each day of the past week followed the mantra of swim, bike, run in some form or another. In the language of periodization I am experiencing the basic fitness level, reorienting my body to daily workouts in the multi-sport arena. After beginning this quest I have been contacted by friends (thank you Facebook) who are on a similar journey, at a different point in their lives, who have offered necessary encouragement on a daily basis.

I am not a novice to exercise. I was a coach of several sports, participated in a variety of activities over my lifetime, and continue to this day to work out regularly. The difference now is I have a little more focus. I was afraid to embark on this for the many times in life that I thought about it but now I feel that the end is not as important, that I can train every day and should I not get to the final official finish line I will at the very least enjoy the process of the training itself. That is not to say that I do not want to "finish" because I certainly do. It is just that I don't look at that as the driving force, but rather something extra at the end. The driving force is internal and much more powerful. In that regard what will be my goals?

Overcoming primary obstacles will be my first considerations. Making sure that I make time to train. Also as my schedule does not always fit the training cycle I will have to be creative in making the elements of my training occur. If I can't make the pool I will have to do something else. When I am on the road I may not have access to a bike, and so on. These bumps will not deter me, they may however slow me down. In this I will simply have to do my best and get on with it. Here in the Northwest, winter is a major obstacle to training outdoors. Now having said that, I see my evolution to go something like this. Train for two months, then enter a short race (10k), and next a half marathon. Train for some more months and look for a short Triathalon. Train again and enter an IM 70.3. Following that who knows how much training to complete a marathon and a full IM. I should be ready for the season when it begins again.

So how does that sound? A long way off to me. But I've already made the first steps and the report is: so far so good.