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.

2011 Bring it on

Last training week in 2010: swim 4.43 mi. 3:40; bike 70 mi. 6:00; run 12.5 mi. 3:50; total distance 87 miles 13:20, plus 3:30 strength/yoga.

Possible season events:

March Mercer island 1/2 marathon

May Beat the Bridge 8K or Seattle Best 15K

June Boise 70.3

July Deshutes Dash Olympic, Whiskey Dick Olympic

Aug. Lake Stevens 70.3, volunteer at Canada IM or enter Louisville IM

Oct. Kona IM, Husky Dawg Dash.

Building base fitness, strength, and specific sport skills. Need to watch nutrition to stay withing 15%-18% of race weight. Holiday season has let me with a challenge for the next couple of weeks.

Next few weeks will take discipline to complete the training goals as volume and intensity increase. Keep at it, a hui hou, see you on the road.

Christmas week

Managed to get almost all of my workouts done this week.

Swim: 2.4 mi., 2:15; bike: 54 mi., 3:45; run: 25.5, 3:45; strength 2 at :60 each; total distance 90 mi, time 11:35 plus 2:00.

Highlight run Saturday 12.5 mi. at 2:30. Felt good all the way.

Similar week coming up: work on base, speed skills, strength, limit starch.

Meals should be mostly protein, legumes, vegetables, with smaller amounts of dairy or fruit.

A hui hou, see you on the road.

Base Training and it is Christmas

This is Christmas week, church on Friday and Saturday, kids coming home so full house, big dinner Saturday, more shopping and mailing to do, and keep on training. This is going to be hard.

Summary for my recover week: swim 3 miles, bike 37 miles, run 8 miles, 3 weight sessions, total time this week 10:30. I skipped one run but otherwise completed everything I wanted to do. Enjoyed the Mill Creek Y. Had a great morning run from there around the Willis Tucker park. Now it is back to reality, well with the caveat above and I'm looking forward to going back to Monroe.

The plan for the week will be achievable if I can work it Friday and Saturday. My objectives this week, and for the next few weeks, is to develop aerobic endurance, work on speed skills for each discipline, increase my base strength, limit my starch intake and maintain my current weight or reduce some.

Hope you all enjoy your holiday season. For myself and my family its definitely Christ-mas. I also hope your training is successful. A hui hou, see you on the road.

Summary and recovery

This week the Monroe Y is closed for annual maintenance so I will try the facilities at the Mill Creek Y. It's always difficult to get accustomed to a new gym so I'm going to look at this as a recovery week with the anticipation that the following weeks will begin a new base segment to get ready for the next season.

Last week workout summary: 12/5-12/11.

Swim 4 miles 3:45; Bike 88.5 miles 6:25; Run 9 miles 2:05; Total distance 101.5; Total time 15:15; plus 3:25 for strength training and yoga.

Went to Mill Creek this morning and saw several friends from Monroe so I wasn't alone. What surprised me initially was how full the seemingly large parking lot was. Also, though the lobby was nice, the rest of the facility was a little disjointed due to the remodel/new addition nature of the buildings. The pool was particularly inviting but was overly warm. Nothing that I can't adjust for so I am actually looking forward to the variety of working out there. Today's workout was limited to a strength training session of 1:00 hour and 45 minute indoor cycle.

For those who are interested the following is my plan for the week.

Monday, strength and stretch, bike.

Tuesday, swim and run, 60 minutes each.

Wednesday, bike about 1:15, strength and stretch 1:00.

Thursday, swim and run, 60 minutes each.

Friday, Bike about 1:15, strength and stretch 1:00.

Saturday, swim 1:00, run 1:30.

Sunday, bike 2:00.

Strength program includes 4 basic lifts: squats, seated rows, standing lat pull, bench press: warm-ups then 3-6 reps. 3-6 sets each. Auxiliary lifts: ab sit ups, calf raises, 30 reps. 3-5 sets, one set core routine.

That is the set up for this week, if you're at Mill Creek, A Hui Hou, see you on the road.