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.

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.