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.

February, it's starting to warm up

Days are getting longer, a little warmer, almost 60's like today. This week numbers of people walking, running and cyclists on the Centennial Trail have increased two-fold. It's good to get outside. I've done all my workouts but I'm experiencing some low back pain and general soreness. I think it is related to my previous fall down the stairs two weeks ago. Hopefully I'll be getting better soon.

I have been modeling my workouts based on the Matt Fitzgerald training guide from Triathlete magazine. It is very clearly laid out with goals and workouts. I'm working on the level 1 full triathlon workout, now in week three.

Summary for the last week: Swim 5 miles, 4:00; Bike 32 miles 2:45; Run 16.75 miles 4:25; Strength training 2:10. Total miles 48.75 and time 11:20.

I feel that I could be doing more. I think that I need to up my cycling significantly. Perhaps as the days get better and warmer, I'll get more opportunities to up the mileage. I'm using several Advocare supplements and can give more information on those if you're interested. Still at it since August so A Hui Hou, and I'll see you on the road.