Forty Days and...

Kona is just 40 days off. Details are starting to take form. Rooms are reserved. Tickets bought. Plan for bike transportation in the works. Still lots to do. Supplies to buy and then start organizing the packing. In the meantime I've got an olympic distance tri at Lake Stevens September 10. My training plan calls for three more weeks of solid training and then taper.

I can't keep up with my nutrition and usually have a negative calorie count daily. I have been tired and some days a little weak. This past week I've started to eat more and hope that I'll see some results in that. I've been charting all my intake so I know that I need to eat more as my workouts increase in time.

This is one of the most difficult parts of my training: time. I started my half ironman training cycle in January and have been on the full ironman cycle for the past 12 weeks. The weekly workouts have increased in time. I'm now up to 19 or 20 hours per week. It is not just about the amount of training each week but also how long some of the longer workouts are. It is taking a lot of discipline to keep at it and I can see how much the mental aspect of the long endurance race can wear on you. At 62 a twenty hour workout week is a lifestyle. I train, I eat, I sleep, then work on the rest of my family responsibilities. It is a constant drain.

In the area of nutrition I have to include my background and use of supplements. I have used a variety of health supplements throughout my life. Besides the ordinary multi vitamins and the usual hyped body building, diet, weight gain, and the like, I've tried just about everything to try and gain or lose. Nothing really ever gave satisfactory results and I'm sure I spent a lot of money trying. After years of personal trials, experimentation, and research I've settled on just a few items which I take regularly. There are three mail order companies that I trust for their products: Melaluca, Pharmanex from NuSkin, and Advocare. All three are tested, backed by scientific research, and do not violate any amateur anti-doping restrictions. Though I don't anticipate ever being tested I think it is important to use the best available supplements. I also get a few items from the local GNC that I think are good. My daily use includes the following: Ageloc Vitality and LifePak Nano for their anti-aging qualities; creatine and glutamine for muscle development and recovery. I can give you more details if you want.

I also have used the services of a massage therapist, chiropractor, and pilates trainer to aid in my development and recovery. The pilates is new for me and I don't have enough work to make a judgement on the effectiveness of it although I do feel like it is making me for functional and stronger. I have used both massage and chiropractic for many years and find that it has been helpful. My current chiropractor, Dr. Annie, in addition to the typical spinal manipulation, also employs something called ART, active release technique, similar to acupressure and deep tissue work, which I am finding is very productive, releasing muscular scar tissue and adhesions. All of these are helping with my core strength and flexibility. The closer I get to the Ironman, this helps performance and my mental stability. ART is also recommended by Ironman and there are practitioners at Ironman events.

Everything I have been able to accomplish over the last few summers is a result of a team effort. This includes those that I mentioned above as well as all my friends and mentors that have participated in my training or helped me to develop the plan. About the only time I am on my own is when I'm actually working out. Even then I know there are many working with me and for me. I am thankful that I don't have to go it alone. It is also well known that I have an abiding faith in God and I am strengthen continuously from that.

Workout summary for the week:

Swim 6.25 mi. 5:40; bike 86 mi. 7:00; run 31.5 mi. 6:30; 123.75 total miles; 1 hour of strength training, 1 hour pilates, 1 hour ART, 1 hour stretching; total time 23:10.

That is it for now. A hui hou, see you on the road.

Home and training

After a long week in LA I'm back at it at home. Actually, all things considered, I really have all of the support I need here. Right now just a few weeks before the biggest race event of my life, I feel very comfortable here at home. Down in California I was able to get a few runs and rides in but no swims. The longest ride was 36 miles down the coast to Manhattan Beach. The day was hot and even on Friday the beaches had lots of people there, the surf 3-5 and very consistent. It was difficult to train consistently because I was preoccupied with my mother's illness and her medical care. Fortunately I was able to come home after talking with all the doctors and her caregiver. The situation is stable and we talk every few days to make sure all is well.

This week I was able to train Tuesday through Saturday. I had two long rides, Thursday 35 miles around Lake Stevens and Monroe, then Friday I rode from Kingston to Harstine Island for 56 miles. Both rides had lots of climbs and Friday it was warm, high 70s maybe 80. it was a good training ride with plenty of opportunity to work on nutrition and fluids. Physically I was tired but not drained. My route for the Kingston ride was down SR 3, some of which between Poulsbo and Bremerton was freeway. Riding was fine but negotiating high speed traffic around on ramps and exits was very difficult. There were a couple of close calls, won't be making that ride again. The rest of the ride from Bremerton south was fine, narrow shoulder all the way but generally room to ride.

Summary for the week:

Swim 4.4 miles, 2:35; bike 101 miles, 7:05; run 8.5 miles, 1:50; total miles 113.9, total time 11:30.

Starting this week I'll adding one hour of Pilates reformer to my workout and two sessions of deep tissue ART. I am hoping to get some release of muscle tightness and adhesions in my low back and hip area. This should relieve some of the pressure and pain that I experience on long distances. I should have some improvement in performance as well.

Plan for the week is 3 hours of swim, 8.5 hours on the bike, and 6.5 hours running.

Tomorrow marks 46 days until race day. Until then I'll keep working hard, a hui hou, see you on the road.

After Whiskey Dick, 67 days till Kona

Here's a question for you: what is worse than a 12 mile climb and heavy head winds on the descent? How about 12 mile climb and 25 to 35 mph head winds uphill and downhill. I envisioned a 3:30 Olympic distance triathlon based on previous performance at different events and past training. I expected some wind but that was not my anticipated concern. After a 100 mile ride to Leavenworth last week I was more concerned with my ability to make the 4% average climb from Vantage. Well, the climb was long but the wind kept me in the lowest gear range able to barely get 5 or 6 mph. The first 6 miles were the hardest, I only managed gear changes for the briefest moments. The second 6 was much more manageable even though I was tired from the first half. I fueled and drank like crazy, 4 gels and 3.5 bottles for the ride and was glad to finish with some energy. Also the downhill in higher gears allowed a couple of 20 mph portions but mostly I was around 15 downhill or flat. The swim was within my estimated finish and my run was fine given the conditions of the bike. But the 12 mile climb took 2 hours and the last 16 took another hour. This totally destroyed any chance at a reasonable finish. Before I give you the stats let me say that my time was disappointing but I really believe that my overall performance made this even a very good training day for me. And happily today, after a recovery day I feel like I'm ready to train again tomorrow.

Here are the stats:

Swim 1 mile 0:45:51; Bike 28 miles 3:13:38; Run 6.2 miles 1:25:52

Including the transitions my total time 5:36:16.

Last comment for Whiskey Dick tri: it slowed me down but no way did it take me down.

With only 67 days left until the IM Kona race here is my training plan for the next week:

Monday- rest

Tuesday- swim 2600; run 1:15 with interval sets for speed

Wednesday- brick bike 0:45, run 0:30

Thursday- swim 3500; bike 1:30 with speed intervals

Friday- swim 3500; run 1:00 with 0:10 speed interval

Saturday- brick bike 4:00 and run 0:45

Sunday- bike 1:00 spin set, run 1:45 easy pace

For awhile I'll be checking on my mother who has been ill so I won't have my regular training resources available and I won't likely complete the entire plan for the week. Hopefully I will be able to adjust as I go and get the majority finished. If you're out there where I'll be, a hui hou, see you on the road and thanks for your continued interest.