Little by little, one goes far.

The outdoor season is just around the corner and I thought I should summarize my basic training, where I started and where I am now. As I assembled some information I was pleased with my improvement and also reminded that "little by little, one goes far."

My active participation is a direct response to our relationship with our cousin Scott, who is an ultra-endurance athlete, and also my fascination with the Ironman Hawaii for years and years. It is also a pleasure that my fitness now is better than it has been for decades. So thanks to Scott Beasley and my personal obsessions.

I started this chapter in my odyssey In August 2009. I started working out regularly and consciously started to train in the three events of the triathlon. Then my jog/runs were single miles at 15 minutes per; bike maybe 5 miles; and swimming laps in a pool was non-existent. Each subsequent month I advanced in volume and intensity. In October I was jogging multiple miles at 15 min. each; biking about 10 mph but not too far; swimming a mile in the pool in about and hour. I ran my first 10K Husky Dash in 1:20 and was not the last finisher.

In November I upped my workouts to 5 or 6 a week following an general plan based on whatever I read last. December was a little let down, 3 or 4 workouts a week, due mostly to travel in California and limited access to facilities. January I got more serious and set some goals, the end goal (fantasy) IM in Kona within 3 years. This of course changed everything. I decided that in addition to the events I should also consciously include some strength training.

January I trained 11 hours per week; February up to 12.5; and in March I trained 12 times per week, 2 per day M-F, 1 Sa 1 Su. I alternate days from bike and strength training to swim and run days. Saturday has been a swim day and Sunday a long easy run day.

That brings me to the present. Now I have run as fast as 10 min. single miles, 13 min. repeat miles for 7 or 8 miles distance; biked 36 miles in less than 3 hours; and swim about 1.5 mph in the pool. I have completed 9 weeks of training out of 24 week schedule for a full IM from the Fitzgerald training guide. Matt Fitzgerald writes for Triathlete Magazine. I have also registered for two Sprint Tri's, Issaquah and Seafair; plan on one Olympic distance, Whiskey Dick or Wenatchee, and hopefully a 70.3 IM in September like Black Diamond.

Just to celebrate a little I have been able to "re-design" my body significantly. In Oct. 2007 I weighed 236, Mar. 2009 221; now in Apr. 2010 a consistent 190. I have worked hard but I have had lots of support from my family that put up with my obsession for training; my favorite local shops Speedy Reedy in Seattle; TriLab Santa Monica CA; Monroe Tri Club and Monroe YMCA; Unison in Kona; some inspiring experiences in Kona and twice at UltraMan Canada; and cuz Scott. Mahalo to all named and not; 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.

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.