3 months later, a new beginning.

Three months later, finally a post. This will be a bit of a ramble, just trying to catch up. After my last post I spent all of November and December in SoCal giving assistance to my mother in Santa Monica. She has serious heart and lung issues and is getting on in years, 88 at her last birthday. There have been a couple of hospital stays recently and she is not able to live independently. Between me, my sister and a employed care-giver, she can stay home. While in California I was able to run and bike and had some very enjoyable training sessions in warm sunny weather. Maureen and I came home at the beginning of January. We took time to stop off in San Jose to see Emmy, BJ and Kaleo. Since then we've been home. Just had a week of snow at the end of January. Other than that, it has been fairly ordinary for Washington weather.

To review current goals I've signed up for three "A" races: San Diego ITU Sprint in May, Lake Stevens 70.3 in July, and IM Florida in November. I will also do a couple of local sprint distances and then we will see if I qualify for nationals. I finished with a rank of 658 for 2011 and I am confident to do much better this year. I am staying with my support team of Snohomish Bicycle Tri Team and H2Toe Chiropractic. I have added in Blue Fire Fitness as a resource.

My current program of training is from Endurance Nation (endurancenation.us). I am currently at week 14 of a 20 week out of season program. In March I'll start in on my short course training plan in preparation for the San Diego event. Endurance Nation provides a huge amount of resources specifically for triathlon training including training programs, race day plans, and much much more. I feel that by following this program this season I should see some significant gains based on their guidance and feedback. They are also very strong in race day on site support and have a number of training weekends for race specific training.

This week is a test week, to assess if my performance levels have increased as a result of training efforts. My earlier tests  were not consistent so I can't definitively identify how much gain I have experienced but I can say that I am going faster than before. There will be another test in 5 weeks so I'll have a better idea then.

"Go fast now, go far later" is the theme of my out season training and it has been difficult. Workouts have been high intensity pushing my speed. Also, there is only minimal swimming, in fact EN requires no swimming during the out season portion. I expect to be doing all three events with the beginning of the short course plan.

My weight and strength are up, carrying about 187 right now. I expect to drop to at least 180 or less by my first race in May. I've also changed my eating program following a Paleo style diet. That means lean meat proteins, fish, poultry, lots of vegetables, fruits, nuts, some grains and dairy. I am particularly attempting to keep away from simple sugars and starches. Energy levels seem to be good and I have had plenty of it to complete my workouts. Also I am using Age-loc nutrients and anti-aging products which are excellent for the physical duress brought about with constant training. I am really looking forward to this season with the new nutritional focus.

Finally, in addition to all of this I've decided to become a certified personal trainer. I feel very fortunate to be able to have the time to pursue my avocation and thankful for those individuals who are helping me achieve my personal goals. Almost daily I have conversations with people I know or meet about the journey I'm on and their interest in doing something like it. I feel that my background in teaching and coaching is a plus and that the additional certification gives credibility to what I can do to aide others in their goals.

That completes the update and there will be more to come over the next few weeks leading up to the first race of the season. I welcome comments and contacts as more and more people find the rewards in multi-sport training and events.

Eleven days! Taper taper taper!

It is down to the wire. Less than two weeks of training until race day. Instead of 15 to 20 hours of training every week, a cycle that began about ten months ago, the next two weeks will include approximately 15 hours, less frequency but with good intensity. My program is divided between shorter bursts of training and lots of rest in between. This week includes three full swim sessions, about 4 hours of biking, and 3 hours running. The following week includes 2 swims, 3 short bike sessions, and 3 runs. This of course is just the lead up to the final day, Saturday Oct. 8, which should be a very long day.

In addition to training I'll be organizing my gear for the trip. Planning on boxing up the bike at Snohomish Bicycle on Wednesday. I've got a ride to the airport arranged but have yet to get one home when we get back. We decided to skip the car rental since most of our friends and family will have cars. Not sure how we will actually get all our gear from the airport in Kona but have faith that everything will be fine. Just to drop a word here, between my own meditations each morning and Maureen's constant reminder, faith is what has brought us here, and faith will see us through. Lots of details as I start stacking piles of supplies and clothes for the trip, still need to be resolved. I've got a plan and a good checklist so everything should be fine.

This coming Saturday is our travel day. I will be glad when we arrive and all our gear is off the plane. Once on the ground in Kona I think any issues we might have we will be able to deal with. I know I will be more relaxed there focusing on the race. We've been to Kona this time of year and it is usually very relaxed and the weather is good. Our family and friends will be arriving at different times but by Friday we will all be together for the big day. As I get closer and closer to the race I will probably become less social but will try to let the celebration of the event keep me positive. I'm sure race weekend with all the competitors, friends, family, and other visitors, will be crazy around town. Kona is not very big and the numbers of visitors will make it seem even smaller.

Anyone who wants to follow the progress of the race can do so on the Ironman site. There is live video and you can follow everyone on the athlete tracker. During the day it will list times as the athlete completes checkpoints during the race. Also in the later part of the race long after all the pros and highly capable racers have finished, the finish line is broadcast live so you can see all the finishers cross the line. I'm hoping to be done around 10:30 HST. This will be after a day that will start around 3:00 a.m. with breakfast; 4:45 in the body marking line, then get the bike ready in transition; line up to get into the water around 6:00, it is a deep water start about 40 yards from shore;then at 7:00 a.m. the cannon goes off and the race is on.

I've been asked about goals for the race and as you can imagine I have visualized the race daily it seems for months and as I have trained attempted to develop time goals for each part of the day. What follows is my best guess for each segment, that is without any kind of mishap either human, mechanical or environmental. I feel very comfortable in the ocean swim, I have the patience for the bike which will be long, and hope to have the mental courage at the end of the day to run the longest distance of my life. These benchmarks do not include time in transition. There are also time cutoffs for each part which if not met eliminate you from completion of the race. Cutoffs from 7:00 a.m.: swim 2:20, bike 10:30, and complete the race before 17 hours total.

Swim: 2.4 miles 1:30; bike 102 miles 6:30-7:00; run 26.2 miles 6:30. These are my most generous estimates.

If by some chance I end up on the video slated to air in December, I'll be wearing my Snohomish red kit from the Snohomish Bicycle Shop. In addition to Martin and Brian who have helped me with all kinds of real support and encouragement, everyone on my tri-team, all of my Monroe Family Y team supporters, all my friends and family, the SCC family, Head 2 Toe Chiropractic, Jason and Bob my riding partners for the last month, I will be thinking of you all everyday from here on out. There is no possible way I could be contemplating this with out all of you.

Training summary for the last week:  swim 5.4 miles 3:45; bike 75 miles 5:30; run 14.25 miles 3:05. Total miles 94.6, total time 12:20, plus 3 hours with chiropractor, trainer, and Pilate's trainer.

For the next two weeks I intend to focus on my training, rest when I can, stay healthy mentally and physically, and maintain a positive attitude. In case you haven't heard me say this before, God has placed this desire on my heart and I am grateful for it. So till the next post, a hui hou, see you on the road.

This blog is published automatically on Facebook. To follow the actual blog go to Kanakahale-hoomau.blogspot.com

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.

Whiskey Dick Triathlon tomorrow, 69 days until Kona

I'm relaxing at home today after a moderate week of training, both as a recovery from the Leavenworth century ride last Sunday and in anticipation of Whiskey Dick tomorrow. A little easy workout run and bike today and then just get everything lined up for race day tomorrow. I'll be attending a wedding this evening so I'll have to drive over to Ellensburg and Vantage in the early morning. Not looking forward to that. So let's get to the summary for this week and then some final thoughts about the long ride last week.

Summary: swim, two open water swims, 1 mile each at :45 and :40 minutes; bike 62 miles 4:05; run 4.5 miles 1:05. Total miles 68.5, total time 6:35. All in all it was a productive week considering I had to give some time for recovery.

Recovery. There is a term that means so much more to me since the long ride last weekend. I was so tired, most likely suffering from heat cramps, and the physical difficulty of the ride itself that I am still feeling somewhat achy. My upper back, shoulders, and in particular my arms are still sore. I was really surprised at how tight my triceps were from hanging on to the bike. Normally I don't sit up as much and since the ride was a continuous climb I really didn't take note of the toll on my body. I am anxious about tomorrow's ride because the first half is uphill. Another difficulty that I noticed was my left arm is tight and not as strong as usual for gripping. Hopefully this will self-correct in time. Finally my hamstrings are also tighter than normal. Although they have responded to stretching.

Well that's it for now. I am hoping to be steady tomorrow in the ride. I feel confident about the distance. The weather on the east side will probably be in the 80s and that along with the bike climb may cause some difficulty, just have to wait and see. I hope to be done in under 3:30 but I'm going for the finish. I am treating this like a long training day. Looking forward to having some good news to report next time from the race.

A hui hou, see you on the road.

The Longest Day

This post includes my training summary and a description of my longest continuous training/competition day ever.

Weekly summary: swim 4.11 miles, 2:50; bike 186 miles, 16:10; run 12.0 miles, 2:35; total miles 202.11, time 21:35; strength training 1:40; total time for the week 23:15.

The big event for the week was the bike shop ride from Snohomish to Leavenworth, approximately 100 miles, 41.5 uphill. This was the longest ride for me as well as the longest climb. Weather was hot, in the 80s for the steepest part of the climb. Even on the descent it stayed hot all the way to Leavenworth. We left the Snohomish Bike Shop about 8:30 and headed to Monroe on the old Monroe-Snohomish Road. Then onto the Old Owen Road to Sultan. We stopped in Sultan for a short break then pushed on to Skykomish for the next rest stop. I was feeling pretty good at that point, about 30 miles into the ride. I had been drinking water and gatorade, a bottle of each, and two or three gels. At times I was able to keep up with the group but most of the ride I was on my own, probably due to the constant grade after Sultan. I was slow but steady. After Skykomish I was a little worried about the climb but kept going. With about 13 more miles of climbing I wasn't sure what would happen. The temperature continued to be hot and I was drinking both of my bottles but I don't think I had enough to counter the heat. For the first time I was sweating salt rings, and running low on energy. By the time I made the corner out into the open for the last climb to the summit I was beat. I stopped several times and took fluids and a gel. Though I was tired and felt like quitting I kept going. Finally I guess about 2 miles from the top my legs just froze up. My inside quads on both legs locked up tight. I was lucky to get off the bike before I fell. As I was standing leaning on my bike wondering what I would do a pickup towing a trailer came up from behind on the shoulder. The driver got out and asked how I was doing. I couldn't move and he offered to give me a ride up to the summit. I had to go with it. So we put the bike in the back and I climbed in. The man, from Marysville, with wife, son and girl-friend, were on their way to pick up a jeep in Wenatchee and were driving slowly up the shoulder because the truck was overheated. Really awesome people and when we got to the bike group stop at the summit the other riders weren't too hard on me. So sadly on this day I made the climb minus 2 miles. I was disappointed but didn't have any choice.

At the summit I re-hydrated, had some fruit and gels, refilled my bottles and tried to loosen up. After about 15 minutes the group I was in started to head down the other side towards Leavenworth. I was okay on the downhills, actually there were a couple of real nice descents, but any up-hills were tough. My legs still ached miserably, and I worried all the way that I might be able to make it. I made it okay to the next rest-stop and fueled up. Still sore but I kept moving. Had trouble keeping with my group so linked up with one other person and we paced each other along. That was going pretty well until I had a pinch flat from the rough roadway. Slowing down I finally found a place on the shoulder wide enough to get off and fix the flat. Two riders stopped with me and we change the tube out. This was less than a mile from the town. What luck. anyway after fixing the flat I rolled and pedaled the last mile or so to the meet up. We stopped at a restaurant called Kristalls. We had a group dinner, relaxed a while and then I caught a ride back with one of the riders and his family. The drive back was uneventful and long. I was cramped the whole time. I actually don't think I have ever been this cramped up before. I couldn't sit still or straighten up enough to relieve the strain. When we got back to the shop and unloaded the gear, I hobbled back to my car.

Now that I think back on it I am sure I had heat cramps and lacked enough fluid. I was hurting all night even though I drank a bunch of water and gatorade. It was hard sleeping. This morning I didn't think I would be doing anything but ended up going to swim Lake Tye with Jessica which felt pretty good. Still hurting all day. Hope to bike and run tomorrow but really don't know how that will be. I've got to monitor my fluids and fuel in heat better than I did. Lesson learned. It will be interesting to see how my training goes because today I feel in need of recovery. I'll just have to go day by day. Next time it will be all the way to the top.

Any comments about my cramping are welcome. A hui hou, see you on the road.

Counting down 77 days until IM Kona

Just about done with my second week of training since Finland. To summarize the last two months it has been up and down. Following a two week taper I completed the Boise 70.3. Amazing! After that for recovery I rested a few days and then spent the time before Finland with regular daily workouts. The last week totaled nearly 48 miles and 7:35 total time.

So far this week:

Monday Bike 35 mi 2:40

Tuesday Swim 2500 1:00; weights/agilities :50; bike steady hill climb 9.5 1:00; run 3.5 :45

Wednesday Bike 35 mi 2:40

Thursday Swim 2250 :50; weights :40; run 8.5 mi. 1:50

By the end of this week I'll have completed most of a two week base 1 program. Spent a couple of afternoons this week talking with Brian and he anticipates ramping up including longer distances and more complex workouts. This Sunday I'll be riding from Snohomish to Leavenworth, almost a 100 miles, much of it uphill to Stevens Pass. I'm nervous about how I will do. Starting next week every bike ride is going to be at least 50 miles per so I will have to make sure I have the time for that. With about 11 weeks to go there is a lot to do. We talked about building through August and then heat training in So Cal for a while in September.

While I'm thinking about all that there is to do I can't help but reflect on all the people around me who encourage me and are taking an interest in my progress. People I've met through the bike shop, at the Y, even at competitions starting with UMC and events I've been a participant in. It is really important because without that I can't imagine even talking about Ironman let alone training for it. More importantly, it is constantly a give and take where we encourage and take encouragement as we strive to finish what we have started. I don't particularly feel like I am a natural in any of the events unless you think that slow and steady requires talent. Yet I am going headlong into the most difficult athletic event I have ever attempted. And I have the opportunity to share what insights I might have with others who have similar interests. This give and take is what I think about when I'm training or thinking about training, and having conversations with others about triathlons. It really gives meaning to my usual closing. It is a phrase of Hawaiian and English which reinforces our need to interact. So, for now, a hui hou, see you on the road.

Three months to Kona

This will be a quick post. Now on day 85 and counting until the Kona Ironman 2011. There is much to do until then. Just got back from Finland and have just restarted my training cycle. Yesterday I was in the pool and the weight room. Today more pool time, bike and swim. Below is my base 1 training schedule for this seven day period.

Day 1. Swim 20-35; Strength 1:00

Day 2. Swim 1:00; Bike 1:00; Run 1:00

Day 3. Bike 1:15; Run 30-45; Strength 1:00

Day 4. Swim 1:00; Run 1:00

Day 5. Swim 30; Bike 1:15; Strength 1:00

Day 6. Swim 1:00; Bike 1:00; Run 2:00

Day 7. Bike 3:00; Run 30

Ironman Boise 70.3 Finisher!

Just a warning, because I want to remember as much of this experience as I can, this posting will be lengthy. Also it is now a little less than 48 hours since I crossed the finish line and one of the things I have discovered is that I am mentally exhausted as well as physically. The mental exhaustion seems to manifest itself as having difficulty thinking and remembering. Great news as I am about to attempt to recall everything from my race day. I'll try not to ramble too much and stick to the main details but just like in the race on Saturday, I'm not really sure how I will get to the finish. For now, I will just start.

Taper week. The last week before the event, my taper week, seemed hectic though I was not so busy. I only had two light workouts on the bike and run, and three short workouts in the water. I spent most of the week gathering together the supplies I would need and getting those packed for the road trip. As the week progressed and I spent more time getting ready I became more apprehensive. The day Brian checked out my bike and put on the race wheels with the CycleOps computer I started to wonder how those items would affect me on race day. New things, new questions. Race wheels have extensions, how is repairing a flat different? Would the computer record like it is supposed to? Two days before leaving I was going over my nutrition plan and wondered how would I carry all the gels, and what fluids would I take, or even what race nutrition items would I take from the aid stations. I kept focused on my plan and hoped that my timing strategy was correct. Specifically pre-swim I would take a gel and some water. For the bike I planned on two gels every hour, I had on board water and Gatorade in two bottles. Gels would be taped to the bike frame, fluids were in a cage and an Aero container.

Pre-race. Thursday had been an all day long drive. We left Seattle about 7:00 am and arrived somewhere around 4:00 or 5:00 pm. Going east we lost an hour. Maureen and I and our friends Charlotte and Bob checked in to the Marriott Town Place Suites about a mile from the BoDo area and race center, it seemed perfect. Went straight away to the Quest Center to athlete registration. It took only 20 minutes or so to sign forms and pick up my supplies. There was the usual wrist band with my athlete number, then the packet with the number stickers, then on to the timing chip and strap, don't forget to match the chip with the computer. Finally pickup a very cool Ironman Boise backpack, also the green, blue, and red gear bags, and you are on my way. So glad I was able to get through that night because after the orientation meeting Friday morning the line was hours long. I really have to give a shout out to Boise. It is a great city center, lots of things to do, well organized, great restaurants, and many many greenbelts and parks, all with a river running through it and a major university, within a few blocks or walk-able miles. Thursday night we ate Italian at a place call Assaggio's. It was excellent! No trouble sleeping. Marriott provided breakfast in the morning so Friday starts off well. Funny to see so many triathletes at breakfast consume every bit of food available as fast as it came out. Friday morning Bob and I walked to the center for the orientation, he went to Tully's while I went to the meeting. Orientation meeting. Looked like everyone was there. There was one the night before but the auditorium was full. The meeting was typical, go over the course, go over the rules, ask questions and so on. There were 40 pros signed up. There were also a lot of first timers at this distance like me, and also many for whom this was their first triathlon ever. That was pretty amazing to me. After the meeting, we went back to the hotel to get my bike setup to take to Lucky Peak Reservoir. Bob went for some sun in one of the parks, Maureen and Charlotte went for lunch. After eating we went up to the swim site which was about 30 minutes from town. You could drive across the dam and unload your bike. We parked and all went to check out the start and transition area. It was about 3:30, a little cloudy and a bit windy. Transition was set up very competitor friendly. My bike was three racks from the bike out mid-way down the rack. Easy to spot when coming in from the swim. Good enough. The swim start was in waves, athletes would jump off a dock and wait for the signal to swim the triangle course with two turns. The exit was up a boat ramp and an uphill walk or run to the transition area. It looked quite long, perhaps a few hundred yards. From here we tried to drive as much of the course as was open, which was the first few miles and the last ten or twelve miles. Really couldn't get any idea of the entire course, had to go on what was said at orientation. What I did see was after leaving the dam there was a long fast down hill followed by a long up hill. From the meeting we knew there were a couple of more challenging hills out there but unable to see them now. Also the last part of the race back to town looked fast. From here we went to the gas station and the market to get some more supplies. I was so hungry I got a ready made sandwich and ate it immediately. Then we went back to the hotel and rested a bit. Later that evening we ate at an Indian restaurant, the Taj Mahal, downtown. I was a little worried about the food but it turned out just fine. It was really good and no adverse affects the next day. Finished Friday going to sleep about 10:30.

Race day. I got up about 6:30, sort of puttered around, read my bible and tried to get into my race mode which is somewhere near but not quite scared to death. Ate a pretty ordinary breakfast of oatmeal, yogurt, banana and coffee. Around 8:00 I took my blue bike gear bag and my red run gear bag, said goodbye to my mates and headed off to find T2. I had to drop off my red bag and see where I was in the 1400 or so spaces in the racks at T2. This was located right downtown. The transition area was the street itself about the length of the city block. My rack spot was very close to the run exit and of course far from the bike in spot. This made for a bit of a slow walk in with my bike shoes on. I made a mental note that if I could have time I'd get out of my shoes and just leave them clipped in. After that I went to the Quest Center to meet the shuttle buses and wait for my companions. It was really great having my own support group, Maureen of course is always there, but to have Charlotte and Bob as well was very special as we have been friends for nearly forty years. They helped in many ways both logistically and spiritually. The buses were to leave at 9:15, we were in the latter part of the line so left a bit later. It was standing in line again fun to see all the different people and talk with several as you waited. One of the more special aspects of this is the racing community. Most are amateurs, we are of many age groups and we are all about doing our best so consequently everyone is very encouraging to each other. Also, because you tend to wait a bit here and there you have many opportunities to visit. I can't say enough how great that it is to be a part of this event. The bus ride to the dam was fine, it was a school bus after all, and we arrived to sunny skies and good temperatures, not cold and not hot. I tried to get in the shade whenever I could. First I made one of several trips to the porta-potty. Then I checked out my bike and made sure I had all the gear I wanted. We had about 90 minutes before the transition area would close. The typical event circus was on, people wandering about, waiting here and there, comparing equipment. I refilled my tires and filled up my fluid bottles. Then it was wait until time to put on the wet suit. As I waited you could see there were many volunteers all dressed in green t-shirts. Everyone was happy and helpful and there were a lot of them. What I would see along the course is the the Boise community is very supportive and turns out in huge numbers to volunteer for the event. I couldn't tell the exact number but I am sure the number of volunteers was way more than the number of athletes. It was really nice to know and see as the race day progressed. I had done a lot to get here but they were doing a lot to make sure that all of us would finish.

The Swim. I was zipped up in my wet suit, Maureen, Charlotte and Bob were waiting in a small picnic area overlooking the start and I went through the chute to the wave staging area. Here with about 15 minutes to go I downed a gel and the last of my water that I had been sipping. I was in the 4th wave of 14 total. In front of me were the pro men and women and the physically challenged, the purple wave women who were young I think, then my group: 50+ men. We were followed by the 30 to 34 men and women and then waves of everyone else. I was sure that the red hats were going to swim right over me. While we stood in our staged groups the national anthem was played and sung, then it was gun time, no cannon here. the pro men started then a couple of minutes later the pro women and any physically challenged then I was at the end of the dock ready to jump in. Interestingly, one of the elite men had trouble right away and they had to escort him to the warming tent. That was a little unnerving as I waited on the swim dock to have medics bring hip up the ramp. Now it is my turn to jump in the water, I know it is cold, about 53 which is about 11 Celsius, but there is no turning back, no walk of shame. Cold or not in I go. You have to jump, no diving, so I sank feet first a few feet and as the water surrounded me and seeped inside of the wet-suit I could really feel the cold. I had double caps but the strangest thing was that the first thing I noticed was my goggles fogged up. I didn't expect that but I guess the temperature between my face and the water caused that. I rinsed them out but that didn't make much difference. I could see that my range of vision was about 5 feet under water and I had lots of people to follow so I would just swim a little wide and see where that led. Then it was the gun and I was going. I could still feel my feet and hands but that wouldn't last too long and I just tried to find my rhythm. The swimming was good, I soon forgot about my uncovered hands, feet and face and just kept plugging along. I sited every once in a while and was on a true course to the big red buoy. Eventually before I was halfway down the first length other swimmers started to catch up. There was a lot of contact but as usually the tough ones were the swimmers who tended to wander. They would get in front of you and the cross back and forth. During the swim I never felt tired per se, I maintained my general stroke cadence. After the first turn I picked it up a little. Someone hit my foot and I thought I lost my timing chip, but no it was intact. The swim was about 55 minutes and that is a long time to be in a lake just chugging along. I actually remember seeing some of the features of the shore and also clearly remember as I would turn my head to breathe I could see a moisture ring around the sun. As I got closer to the finish I realized that I was in a big crowd that was all going in to a narrow exit. It got really crowed quickly. I kept swimming and could see people on the shore yelling and taking pictures. Some with families and young children oblivious to the action in the water. Instead they were more interested in chasing their brother or sister. I finally reached the ramp and staggered up. Someone gave me a hand to get going in the right direction, "how are you doing?" he asked and pulled the zipper for me on the wet-suit. As I walked/jogged up the ramp I tried to pull my arms out but I couldn't so when I got to the wet-suit strippers I opted to have them do the work. Just a note here to remember not to sit down too fast on the ground, it hurts. Good idea because though I didn't know it I was hypothermic. Out of my wet-suit, got some sunscreen from a volunteer who had gobs of white on her blue gloved hands. Stopped off at the toilet because I really had to go. Then on to the bike racks. I dumped out everything and packed my wet-suit, cap and goggles in the bag. This is what they call a clean transition so everything you leave behind has to go in the blue bag then the race people load it up to come back to the end of the race. After the bag was packed I put on my jersey and then hit a wall trying to put on my arm warmers. My body was so cold that as I tried to grip the arm warmers and pull them up my hands would cramp up. It took at least 5 minutes just to do that. I finished that, got my helmet, sunglasses, shoes and socks, took a quick drink, grabbed the bike and started running to the bike out mat. I needed the arm warmers on the ride so I am glad I took time to put them on. Once there I heard the timing chip chirp and I mounted up on my way. Still very cold and a little shaky.

The Bike. I remembered that there were several speed bumps leading out across the dam so I took it nice and easy. There was a lot of bottles, gel packs, and CO2 cartridges on the ground every time you came to bumps or irregularities. Some parts of the course were very smooth but a good portion was like a washboard. Immediately after crossing the dam you make a left on to Hwy 21 with a long steep descent. I kept it down while others passed but I needed to warm up and get control of my body without having a mishap at the very start. As I sped downhill a gust of wind hit me and turned my front wheel. It startled me and after it happened again I was prepared for it. A little scary but no tragedy fortunately. After a few minutes I was on the flat, we had one lane to ourselves. Soon after began the long steady climb out of the valley. It was anywhere from 3 to 6 percent climb, within my ability but slow. And as the day would prove this was many of the times that others would pass me by. Before I had gone 10 miles the eventual pro first place finisher passed me going the other way headed in to town. There's a wake up call for you. For me I had to focus on what I was doing and since I had the CycleOps readout I knew that I just had to keep my average around 15 mph, I could see the percent of the climb and I could also see far enough ahead of me to see how long I would be in the climbing mode. This was extremely helpful. This helped me through the entire ride. On flats I was faster, nearly 17 to 20 mph and on downhills I was as fast as 35+. I felt very confident with my downhills and rested when I could. I was cautious at turns to make sure I didn't lose control, and then I would stand and accelerate out of them. There were a few hills that slowed me down along with the altitude of Boise in general but I managed to huff and puff my way past a few riders. When I got to the first aid stations about 15 miles in I had to use the toilet again. Just a quick stop and one that I was grateful for. As I dismounted my bike a volunteer ran up and held my bike for me. Amazing the help I would get all day long. Then I felt better on my seat and pressed on. At this point I just tried to keep my speed above 15 or so and kept pushing. There were some flats and rollers and one short steep climb at the second aid stop but I was moving ahead. I was still being passed but I also passed others. I knew by aid station 2 that I would make the cut-off for the bike, I just needed to stay steady and keep going forward. I had several interesting experiences while on the bike. Many younger men and women who passed called me by name and encouraged me onward. My bib number also had my first name printed on it so others knew who I was and my race age, 63, was written on my left calf so they knew something about me there. One woman said something like "great work Harry, 63 and still rockin it." I have to say it did make a difference. In the morning I wrote a verse from Proverbs 10:28 on my forearm, "the prospect of the righteous is joy." That and the other competitors reinforced it all day long. I was given joy by others all day and I focused on having a heart of gratitude all day. Meanwhile on the bike I took in a gel every 30 or so minutes, water or Gatorade every 10 or 15 minutes. Did not eat anything during the race except that. My stomach felt pretty good, I was a little hungry, uncomfortable in a good way. I think now I might have been able to get a few more gels in or maybe a banana during the ride but that is about it. I was so preoccupied with the ride itself that I really didn't notice. During the ride, on the out and back which was in the most desolate of the terrain I spotted a woman coming the other way as I was headed back anticipating the last steep climb. She was gesturing pointing to the ground and called out "snake." Well that got my attention and as I got to that point, sure enough a 3 foot long sidewinder was making it's way across the road. That was a surprise. The last 10 or 12 miles was mostly flat or downhill and my bike performed well. I moved along quickly and confidently. Near the end with maybe less than 3 miles to go I was pretty tired and sure enough there was a hill, about 3 or 4 percent, somewhat long, 5 minutes, in traffic. I did not expect or need that at all. Along the course in various spots because the ride was in undeveloped countryside, desert, and developed neighborhoods, people lined the streets to cheer you on. Some had picnics and family outings on the lawns to pass the day encouraging participants. As I turned into town and came down Capitol Ave. I think, I could see about a mile ahead the Bike in arch. Whatever I had left I spun it right to the end. When I got off the bike my legs felt pretty steady but I had not taken off my shoes so I had to clip walk to the end of the racks. When I got there another volunteer helped me dump out my run bag and switch over to the shoes and hat. They packed all my bike gear up for me to come back for later. Made a stop at the porta-potty again and it was out the chute.

The Run. I was a little disoriented as I started the run. The exit route was right next to the transition area marked by a KSwiss fencing, and my legs were a little weird. People there cheered you on and then you made a turn to go right by the finish line where the announcer was reading off the names of finishers, yeah and I had only begun my half-marathon. Anyway this part of the run, less that a mile had the most people watching and cheering of any place on the course. It was intimidating seeing the runners come in knowing that some were making the turn for the second lap of the run and others were headed for the finish itself. The bulk of the run was on a river front trail through a beautiful green belt, park, or past the Boise State campus. There were aid stations about every mile or so and toilets maybe every three miles. At all the aid stations and in a few places along the way there were people to encourage you, but most of the miles between you were on your own. You would come across a course volunteer at turns or talk with someone else running but mostly you were on your own. The weather was not hot but it was humid and the course was almost entirely shaded. It was lonely out there and I talked with almost everyone I came across. I visited with a woman who was 50 something, Colleen, a mother who had lost 100 pounds in order to come to this day, her first triathlon ever. I visited with a man who had knee issues and we would yo yo back and forth until it loosened up and he went on ahead. I also visited with competitors who I met at T1, who had numbers close to mine and were in my age group. Everyone had time to encourage each other. My breathing was good considering we were at over 3000 feet of altitude but my legs were heavy. As I noticed this I thought about my nutrition on the bike and considered that maybe that was the culprit. Anyway all I could do was press on. And also at the start of the run I had a little stitch on my right side so I might have had fluid too close to the start of the run. I kept moving forward dividing the run into 5 minute segments, run 4 walk 1 or just run it, and if I wanted water, Gatorade or ice at the aid stations I would walk there as well. On my second lap Maureen, Charlotte and Bob met me with some flat Red Bull and some ibuprofen, my low back was not good. I also had a gel the last hour. Both of those helped with a little boost. Needless to say, there were way more people in front of me than behind me so the encouragement I got on the route particularly the 2nd lap really helped. The end of the first lap I had to run almost to the finish and then turn around. The crowd on 8th Street was still good and loud when I started my 2nd loop but by the time I got back there, many were gone. The last 2 to 3 miles I actually ran my best, as I neared the finish line I knew I was going to make it. I took some fluid at about 2 miles out and then just put my head down and tried to pick up the cadence. The turn for the last mile was at the Anne Frank memorial, and I walked through that, thinking of the meaning of it compared to the meaning of my efforts that day. Then I turned on to the straight away and caught sight of the finish about 4 or 5 blocks away. At this end there were few people but as I got closer and closer the crowd was larger and the noise level increased. You could hear the announcer and music and cow bells, so many cow bells. The street for three blocks ahead was empty of runners, yet in the middle of the street was a car, who knows how it got there, with two policemen talking to the driver. They made him move to the wrong side of the street so I could pass. Crazy. Then two long blocks. The noise getting louder, then the last block. The finish chute with people lining the fences on both sides, yelling encouragements. "You can do it, looking good, great job..." I smiled, this is it, the announcer read my name, where I was from, my age, and exhorted the crowd to cheer me on. I smiled even bigger. I saw Maureen and then I stopped at the finish mat, raising my hands hoping to form the best 'Y' I could, Monroe Family YMCA, and listened to the timer beep. I had finished what I started. And there were still more runners behind me. The elation was amazing. Someone gave me a space blanket, then a medal and a hat and I just stood still as someone else removed my timing chip. Next thing I know a woman is directing me to take a picture in front of an Ironman logo backdrop. Then I walked out of the recovery area and it was over. "Where are the bag pick ups?" I asked. Then Maureen took a picture. She told me that Charlotte and Bob went for the car. She waited to hear from them at the finish line and I wandered through the food area grabbing a banana. Next I went to the bike transition and picked up my blue and red bags and bike. Charlotte and Bob met me there and we walked over to the car across the street in a parking lot. Maureen joined us there. We loaded up the gear, I climbed into the car and we headed back to the hotel. Physically I'm not sure if I could have done anything else that day or gone any faster, I was done. I had to struggle during the run to keep going mentally to keep going physically. At this point I was done. My mental state was somewhat confused as well. I had trouble processing and was just getting bits and pieces of what people said. I was glad to be finished. In minutes we arrived at the hotel. We unloaded and went to the room. We talked while I sorted out my gear and in deference to the Beasleys, consumed my first beer of the day. Slowly I regained my senses and realized how tired I was. I ate something, had another beer, and after I was sure my wet-suit was rinsed, gear set aside, I took a shower. After that it was straight to bed. No trouble sleeping there but my body was sensitive to pressure so it took a little while to relax.

The day after. That night I was elated and slept until about seven. I got up, had some breakfast with coffee, waffles and hard boiled eggs. Then I just sat. Bob was out walking, Maureen and Charlotte were not yet moving. Charlotte got up, grabbed some food and we visited for a while. Soon Bob came in and Maureen was moving. We slowly got ready to go, eventually getting packed up and ready to leave by 10:00. The drive home was long, uneventful, just long. We drove through Baker, then LeGrand for gas and lunch at Safeway. Then on stopping for gas again in Yakima, dinner at the Cottage Cafe in Cle Elum. It was good, and they had great pie! Sometime late in the day we finally arrived at Charlotte's in Greenlake, bid all farewell and made the last part of our trek home. Unloaded the car, put things away and finally went to sleep about midnight. I was pretty tired during the drive home and thankfully Charlotte drove a few hours. We also stopped quite often which allowed me to stretch my legs which were tight. While driving I continually thought about the significance of the event. Something two years ago I could not conceive of doing let alone accomplishing. I thought of the many many volunteers with smiles and helpful hands that it took to make this happen. I thought of the organization that orchestrated this. I recalled fondly the people of Boise who lined the roads and streets, who cheered for me and 1500 athletes. I loved my experience there. It was great no doubt about it. Today I am still overwhelmed with the thoughts about the race. I am still very much physically and mentally exhausted. Muscles are sore but my joints feel good. I'm not thinking ahead, because I know I have work to do. Each day I'll come back to the training bit by bit and I'll start to consider what I must do to finish what I've started because Boise is the validation, and Kona is the goal.

Dedication. If you're reading this, thank you because you too are part of the team. You all contribute in significant ways to the possibilities that I have found in triathlons. I am lucky to know you and have your support. In the lore of Ironman there are two things that I'll be thinking about: finish what you started, and, anything is possible. So until the next time, a hui hou, thanks for following, and I'll see you on the road.

Race details:

Total time 8:07:16

Rank 1173

Swim 54:54

Bike 3:38:43

Run 3:12:48

You Will Do This; race week Boise 70.3

It's race week and of course everything I do, all my thoughts and apprehensions are moving at hyper-speed. My brain is filled with what-ifs and what should and what did I forget. It is to say the least, over-whelming.

I had a good training week. swim 3.5, 2:50; bike 56.5 4:02; run 9.7 1:50; total miles 69.7; total time 8:42. This week was capped off with the Issaquah sprint tri on Saturday. The conditions were good, sunny, water was cold, bike and run courses were dry. My times improved over last year by about 6 minutes. Transitions times were really good: 5 minutes in T1 and 2 minutes in T2. The run was the toughest part. Most of the course was on cross country trails so my pace slowed below my average 5K times. The best part was a good overall effort and I was feeling really good at the end. My only complaint is that as one of the older age groups I have to wait to almost the last in any wave start, so I'm standing around for about 30-40 minutes after the first gun. When I was in transition from the swim, teammate Josh was coming in on the bike and starting the run. At least the bike course is spread out by the time I get there so it's not so bad.

This week being race week my workouts are really short and intense. There are two workouts Monday and Wednesday and then a short swim/BRick Friday. Workouts include easy warm-ups and cool downs with technique and quick intervals between. Workout times are 30 minutes or less for the swim and 60 minutes for the bike run combinations. Friday: 15 min. swim, 45 min. BRick. Saturday is race day with the gun at 12 noon. If you want to follow you can log on to www.ironman.com, find the event and follow by name, bib, or age group. My bib number is 350.

Other items on my list for this week include a quick once-over on the bike at Snohomish Bicycle, complete my pre-race nutrition plan and getting supplies. Then Wednesday check all my gear and pack up for the road trip to Boise Thursday morning.

Finally in order to stay focused my mantra for the week is "You will do this!" I just focus on what I have to do to finish, try to rest when I should, eat well and with the exception of the long drive to Boise, relax relax relax. Those of you who have been part of my journey I can assure you that each and every one of you will be on my mind during the event Saturday. I'll be out there for at least 7 hours so I'll have plenty of time with my thoughts. Thanks and let's all hope for good weather and race conditions. A hui hou, see you on the road.

Boise 70.3 in three weeks

Finished the last build week and entering peak development for the next two weeks. The basis of the peak weeks is to have high intensity workouts at race pace with recovery between. Also it is an opportunity to practice event nutrition plans. Peak development is followed by race week. Then depending on the results of the race, some rest and then prepare for the Tri-Monroe Olympic distance June 26.

Summary of this past week training: swim 2.2 mi. 1:37 (1000 meter test 24 min.); bike 84 mi. 6:10; run 15.3 mi. 3:25; total miles 102, 11:12; including 0:45 strength training; total training just under 12 hours. This training included time tests and more recovery so I expect to have good energy for this coming week. The Saturday shop ride with Brian and Lance was a good technique training for me. It gave me the chance to work with my new cassette, 11-28. I was able to maintain a pretty good pace overall which is encouraging. But as Brian reminds me I have a long way to go. Doable, but definitely a climb.

I have been concentrating on my nutrition with a good balance of vegetables, fruits, and proteins. I average about 5 to 7 servings of each. Carbohydrates more frequent in the earlier part of the day, particularly after training recovery meals. The balance of foods is taken from Matt Fitzgerald Racing Weight. Compared to last year at this time I am up about 7 to 10 pounds over my lowest weight last summer. I expect that my weight will drop during more intense training from mid July until October in preparation for Ironman Hawaii.

This is my training plan for this week. It is from Joe Friel's Your Best Triathlon. I have modified it to start on Monday to allow me Sunday off.

Monday:

Swim, 1:00, warm-up 6x50, 4x500, 10-20 min. cool down.

Run, 1:15, warm-up, strides, 4x8 min. zone 3 with 2 min. rec., cool down.

Strength training, 0:45

Tuesday

Swim, easy 15-30 min.

Bike, 1:30, warm-up, 6x5 min. hill repeats with recovery, 10-20 min. cool down.

Wednesday

Swim, easy 20-30 min.

Bike, 1:30, easy ride.

Run, 1:00, easy run.

Thursday

Swim, 1:00, warm-up 10x25, 4x25 paddles with 6 stroke sprint start, 4x500 race pace, 1x300 easy.

Bike-Run #1, 1:45, bike warm-up 20 min. 15 min. at race pace, run 6x9 min. intervals with 1 min. recovery, cool down 5 min.

Friday

Swim 30 min. recovery.

Bike 2:00 easy.

Run 0:45 easy.

Saturday

Bike 2:00 easy.

Run 1:00 easy.

Sunday off or make up any missed session.

Mix in a few stretching sessions and that should make the week.

Adds up to about 16 hours, in 15 sessions.

It will be difficult but if the weather cooperates I should be able to get it done.

If you are out there with me training somewhere, then a hui hou, I'll see you on the road.

Four weeks to Boise 70.3

Last two weeks of training were productive. I now have just 4 weeks to Boise, 6 weeks to TriMonroe, and 15 weeks to Kona 140.6. I'm so amazed that I'm at this point.

11 workouts this week including 3 swims 4 rides 3 runs and one weight session. Total of 132 miles and 15 hours. It is noteworthy to think that I am actually accomplishing that much work compared to where I started a couple of years ago. Thinking Ironman Kona was a five year plan, here I am trying to validate my entry in only my second season of competition. At times, I think I an just over my head.

Saturday I had a good ride with the Snohomish Bicycle shop group. It was my second group ride and I felt more confident being in the group. I'm still not nearly as fast as the group but I feel like I'm improving. During the back road hill portion I tried to copy the movements of our sweeper and found that my efficiency improved. Lesson learned. It was also the first time I could feel the advantage of drafting in a group. Hopefully next week I'll make more improvements and stay closer to the pack.

After the shop ride I was just relaxing talking with some of the other riders and after a few comments began to reflect on this total experience. Todd, one of the team members remarked that the quality of my production was way ahead of some others and I thought how great it is to be in a group of encouragers. I am thankful for my friends and mentors at the Monroe YMCA. My weekly spin classes have increased my base, and different conversations with friends and trainers helps me consider my overall plan. I have so many people who are knowledgeable who are helping me along my journey. Also I am grateful for my shop teammates. We had a great social time at Fred's to get to know each other better. I've had several opportunities to get positive feedback. Martin and Brian are so helpful with supplies and work to keep my bike in top shape. Brian is excited to increase my training and I can tell that he had given some extensive thought to how we can accomplish that. Just the act of writing it down is an encouragement. There is also the accountability which serves as a motivator. I think I can do the work and they think I can as well. I know how important it is to surround yourself with people of like interests and have found that plentiful here. Maureen continues to be my biggest fan and help out wherever she can. She's had to sacrifice by anticipating my training as we plan other things together.

One more week in the build stage, then two weeks at peak, followed by race week for a taper. As a reminder the plan I am currently following is based on Joe Friel's book Your Best Triathlon. This weeks projected plan is as follows:

Monday: recovery swim, moderate bike, short run, strength training

Tuesday: swim speed skills, possible long bike, run speed skills

Wednesday: long bike (if not Tues.) and moderate run

Thursday: swim for strength and force, long run

Friday: swim for muscle endurance, moderate bike, possible strength/stretch session

Saturday: long bike, possible moderate to long run

Sunday: off or run (if not Sat.)

More to come. Thanks for all my teammates and supporters, without whom I could not even begin to seek out the prize. Thanks for keeping me grounded and focused. Long before I ever race I will have won many honors from you. On race day you will all be with me and I can only forsee great personal accomplishment. Until then, keep watching, a hui hou, I'll be seeing you on the road.

Desire and gratitude

Desire and gratitude are two of my daily motivators. There are others such as the influence of friends and family, past experiences, daily successes, and the encouragement of people I meet day to day, but for me, every day I observe that I have been given a gift to desire to train and achieve new milestones, and I am grateful for this and all gifts provided by grace as marked by the recent Easter celebration. Each day I am not sure what I will accomplish though I have a plan to attempt each day but I am always grateful, filled with a grateful heart, that I have the opportunity to train, to believe and to profess my faith to others. Philippians 4:13 I can do everything through him who gives me strength. When I struggle or think foolishly that I can do it on my own, I am grateful for that message.

As far as training: I'm in a build 2 stage. Managed 13 workouts for a total of 18 hours this week. By Sunday night my body is pretty worn out. As I told a fellow cyclist yesterday, I am always sore. Tomorrow morning I will have a recovery swim session, about a 90 minute moderate cycle session, rest and then in the afternoon my weekly weight session. Just under 6 weeks until the Boise 70.3 race June 11. The following weeks include 3 more build weeks, 2 peak weeks, and the race/taper week. After that a bit of a rest, then training until the Tri-Monroe Olympic distance on June 26. Right now my main objective is to successfully complete the Boise 70.3 and validate my entry into the Kona Ironman Championships which then becomes my new "A" race for this season.

Training summary for this past week: swim 5 miles, 4:30; bike 80 miles 6:15; run 25.25 miles 5:45; total miles this week 110.25. Total time including strength training at 18:00 even.

Today I ran the Old Snohomish Road to Monroe. Beautiful day, low 60's temperature. Lots of cars, trucks, and cyclists, no runners. That run was about 9 miles in 2 hours. Looking forward to more intense training this week, still trying to bump up my bike mileage, and completing the entire workout plan for the week. So if you're planning on being at the Y or on the road, a hui hou, I will see you on the road.

Hawaii Ironman

Last two weeks on the road. San Jose to do some home chores for Kaleo. Quick stop in Santa Monica to check in with mom. She's doing well. Out to the desert to quick check on the condo, everything was fine. Brother John and friend in residence for a couple of weeks. Back to Beaverton, dinner with Em and BJ, all is well there. Finally home, rest a day, yard work for a day, back in the routine tomorrow.

Big news, received email from Ironman with notification of winning lottery for Hawaii Ironman 2011. I'm in. One of 200 selected. The odds of winning is unbelievable and now, it's on. In order to validate my entry I have to complete an Ironman event so I've registered for Boise 70.3 in June. Now I'll adjust my workout to 70.3. After I'll switch back over to the full IM regimen.

Race schedule now includes:

Boise 70.3 in 7 weeks

Tri Monroe in 10 weeks

Whiskey Dick in 15 weeks

Kona in 24 weeks

More on the training adjustments later. A hui hou, see you on the road.

One week since the MI half

The last week was difficult. My legs were sore most of the week but I continued to work through my workouts. The stiffness is mostly gone although I had to rest the last two days. After adding up the numbers for this week I went back to my workout records from last year to compare how I was doing. For the first 12 weeks of the year my volume is up significantly averaging 81.3 miles per week compared to 57.68 last year. Also given the times posted in various races this year and my perceived difficulty of workout levels I feel like I am doing pretty good. However, I am still behind on my bike distance goals for the current weeks in the base 3 phase and so I am hoping what I think I have accomplished is fairly accurate. I know I'm doing better but I am not sure by how much. I've been out on my bike a couple of times in the last week and am still concerned with my hill climbing ability. It needs to be an area of concern as I approach the build phase of my training. The other concern I have is that am I progressing at a rate that is commensurate with my age for the training. Am I ahead or behind. Hopefully the next 4 weeks will tell. I have just 3 months before the TriMonroe.

Numbers for this week: swim 3.3 miles 2:30; bike 56 miles 4:00; run 9.5 miles 2:10; 0:45 on weights; total miles 70, total time in training 8:40 (with wts. 9:25).

Training this week more of the same as I go through base 3 another week. The key is to complete all the bike distances. A hui hou, see you on the road.

Last month and a half marathon

I've been so busy the last month that I have not had the energy to post. Not much of an excuse but it is that. I've been in the base 3 stage of training and I am still working that. Volume and frequency is getting harder even on days when I don't make my goals. Also I have had to work in some rest days and massage sessions.

Big surprise is that the local Snohomish Bicycle shop is sponsoring a small tri-team and I am on it. So many thanks to Martin and Brian at the shop and if you're close they can give you great service and products. Having said that I am the oldest male on the team and I have to be accountable for my training and performance which I look forward to doing. We'll be training together and competing at some events together as well. Look for us at local events in Washington, we'll be the official bike shop for the Lake Stevens 1/2 IM this year.

Now for the numbers:

2/21 swim 3.25 mi. 2:25 bike 71 mi. 6:00 run 10.5 mi. 1:30 weights+ 1:25

2/28 swim 2.75 1:50 bike 58 4:30 run 15 3:15 weights 1:45

3/5 swim 0.90 :45 bike 24 2:00 run 12.5 2:20 weights 1:00

3/14 swim 2.00 1:15 bike 57 3:20 run 17.75 3:40 weights 1:30

Today was the Mercer Island half marathon. This was my first official attempt at the distance, though I have run it twice in the last year on my own. My goal for the race was 2:30. It was a hilly but beautiful clockwise run around the island. Weather was good, cold but sunny. It's supposed to be fun right? Well the first 10 was pretty much that but the last 3 not so much. I stopped and walked each water station, I think there were 7, and consumed 3 gels: 1 30 min. before the start, 1 at the end of the first hour, and the third about 1:50 in to the race. Pre-race included coffee, Cliff bar, and Gatorade. Running was no problem during the race, I never felt winded except for the steepest incline with breathing under control. Developed a blister on my right foot 4th toe about mile 9 which made it tough on curves to the right especially downhill. Stopped to use the porta-potty at mile 10. At the north west side of the island the wind kicked up and that, combined with accumulated sweat and low temperatures, made me feel really cold for almost two miles. I had on a tri-top, running shirt (all tech material), headsweats hat, and running shorts. I was comfortable the better part of the race but the wind and cold got to me for a while towards the last. During the race I listened to Motion Traxx episode at 168 bpm. If I ran the entire race at that pace I would finish around 2:16. Added to that I had to factor in short walks at the water stations and the one pit stop. By the time I got to the last mile I was energized but wasn't sure that I would make my goal time. I pushed on but was gimping due to the blister. The last half mile was a combination of hill climb and downhill, the uphill at that point shortened my stride and I had trouble. When I crested the hill and was in sight of the finish I tried to increase my pace but it wasn't much. As I crossed the line the timer read 2:32 plus. Well I was tired but glad to finish so close to my goal time. Maureen met me at the finish, grabbed a couple of pictures, and then after going through the vendor tent to pick up some food and drink, we walked/hobbled the mile or so to the car. Short pit stop at Starbucks then drive home. Recovery at home included a good breakfast and shower, compression tights, coffee, and rest/elevation. Watched some basketball and grabbed a little nap. And then in the afternoon the official results were posted on the internet, my official time 2:30:14. I was shocked really, but there it was, a mere 14 seconds over my goal. This represents a 15 minute improvement over the same distance that I ran last November in Hawaii. So I was extremely pleased with that and as a result looking forward to training this week.

Still in Base 3 for three more weeks but excited with my improvement. This week I have to up my totals including bike distance goal of 100 miles. So, here we go, a hui hou, see you on the road.

Where ever you are now, you can do better

Last two weeks have had good mileage, 94 and 95, run distance was down. I need to up the volume this week and plan to have doubles all week and some long work Saturday and Sunday if I'm up to it. Trouble is, last two weeks I've had to take off one day due to lack of energy. I spent most of this last Saturday sleeping. I have also had negative calories each day for the past two weeks so I will try to get the calorie in count up closer to calorie out. This may have something to do with my energy levels.

Numbers for this week: weights and stretch 2:15; swim 3.0 mi. 2:35; cycle 88.5 mi. 7:30; run 7.5 mi. 1:40. Total miles 99, total time including weights and stretching 14:00.

Looking forward to accomplishing my goals this week. Also need to visit REI and Speedy Reedy, check out some products and price/size wet suit. Thanks for following: a hui hou, see you on the road.

Remember Dr. King

Managed 71.2 miles and 11:15 hours of training this week; dropped off from last week. This coming week I have only 5 training days so I'll have to push it. If you see me in the gym or on the road, just point me in the right direction. Filled out my membership for USA Triathlon today.

Published by Jamaica Osorio; it is a strong feeling. "We, the Hawaiian people, who are born from the union of Papahanaumoku and Wakea, earth mother and sky father, and who have lived in these islands for over 100 generations, will always have the moral right to the lands of Hawaii now and forever, no matter what any court says."
- Lilikala Kameeleihiwa

Two days this week in Leavenworth and then whatever training I can work in before church Sunday. Today is ML King Jr. day; we should always remember his struggle for equality, and his fight against poverty and war. Have a great week, a hui hou, see you on the road.

2011 week two

Finished first complete week of 2011. Race season and race performance look so far off. Six months from now I hope I'll be collecting the benefits of my season preparation. But, six months is a long way off. Training this week took a significant jump in volume and I am feeling it.

Training summary: swim 3.5 miles, 3:15; bike 115 miles, 9:50; run 14.2 miles, 3:00. Total distance 132.7 miles in 16:05 hours with an additional 3:00 in strength training and stretching. Missed two run sessions and one swim but generally still on track.

This week is full, several appointments on 4 days and the training schedule continues to expand. Plans include somewhere between 11 and 17 workouts. Weather calls for continued cold and possible snow Wednesday or Thursday. Just have to keep pushing on. A hui hou, see you on the road.