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.