Wednesday, September 30, 2009

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.

Sunday, September 27, 2009

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.

Saturday, September 26, 2009

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.

Thursday, September 24, 2009

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.

Tuesday, September 22, 2009

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.

Friday, September 18, 2009

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.

Thursday, September 17, 2009

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.

Tuesday, September 15, 2009

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.

Monday, September 14, 2009

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.

Thursday, September 10, 2009

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.

Tuesday, September 8, 2009

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.

Monday, September 7, 2009

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.

Saturday, September 5, 2009

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.

Thursday, September 3, 2009

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.

Wednesday, September 2, 2009


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.

Tuesday, September 1, 2009

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."