Taper Time

Ride Day(Wednesday)
time- 42 minutes
distance- 16mi

Swim Day (Thursday)
1 x 150- Warm-up
1 x 500- long and smooth

Run Day (Thursday)
distance- 2.3mi

These last two days are the real taper days. Today (Friday) and tomorrow are the relaxing, chill out, excuse to sit on the couch days. Well, there will probably a short, keep it loose, run on Saturday. Energy storage. Conservation. Plotting.
What seems to happen around my taper time, and I'd have to look back to see if this is as true as it feels, is my confidence roller coasters. I get out of the water after a short swim feeling like my stroke was slightly broken and wondering if I'll be mending it with tape during the race. My ride, because my traitorous brain let my body in on the fact that we're tapering now, is slow. Slower than I thought I wanted it to be, even if it wasn't. And what if then I can't figure it back out during the race? At which point I flash back to my last triathlon, in which it took me half the ride to get my head back in the game, and promise myself it won't happen again. But look at that run. That was a solid run. I'd like a performance like that again please. Sure hope the soreness I completely imagined in my right knee and foot doesn't show up Sunday. Even though I know it won't.
Now is the time where little aches make me fidget with non-existent injury nerves and I stare at my bike for minutes at a time fighting the urge to maybe adjust the seat just a tad or gee, maybe the aerobars could be a little more level because the days before a race are not the best time to screw with a set-up that's seen you through the miles of training. (Though I do want to get in to IT&B for a real bike fitting soon. It's been a while and I bet there is comfort and miliseconds of aeroness to be found, though probably not in that order.)
I have a race plan. And I think there will be sticking to it. Get through the swim quickly and efficiently, take the bike out hard, at the turn-around assess energy levels and try to bring it back harder, survive the run while kicking quick and embracing the pain. And don't forget to hydrate. And keep an eye out for Tri Cook and Kepa, the Tri-n-Hawaiian. Not so much to beat someone I interweb-know, but you never know when a random shout of encouragement will help you find that last half mph you've been looking for.
Looking forward to the Anniversary tri. Should be a good time.

Starting to Think Taper

Swim Day
1 x 150- Warm-up
3 x 200- 3:00
3 x 50- Sideline kick
3 x 100- 1, 2, 3, Swim
3 x 100- 1:30
1 x 100- Cool down
total- 1600yds

Run Day
time- 30:14
distance- approx. 3.5mi

I'm not in full taper mode yet for Sunday, that will start tomorrow, but I'm thinking about it. Which means that the intensity of today's swim and run was compromised. Spent a lot of time thinking about how I want to race this weekend. I feel like I can bomb the bike hard, I have that endurance now no doubt, without suffering too much on the run. It's only three miles once I get off the bike, and on a flat, easy course. I should be able to crush the bike and make the run hurt. That's the real goal: to run without Fear. I want to find the Trust, find the Fast, and Go. Getting my head in that space.
Coming up today or tomorrow, a special interview with a Kona Ironman Finisher and Official Member of Team Dirtbag (he's just now finding out about that last part too), Sean Price.

Invisible Hills

Swim Day
1 x 150- Warm-up
5 x 100- 1, 2, 3, Swim
5 x 100- 1:30 w/negative split focus
3 x 50- Sideline kick
4 x 200- 100- 5, 7, 9/100- stroke count
1 x 100- Cool down
total- 2200 yards

Ride Day
distance- 30.5mi
time- 1:43

Today's swim was brought to you by Old People. Old People: Getting in the Way of Your Workout Since Before You Were Born. The pool was crawling with them today. My fault. I normally swim at 5am, and today I went at 9 because I don't have school this week and I am not waking up that early if I don't have to. I should have checked the class schedule for the gym. I got there an hour before Aqua Aerobics started, and some class members were early to warm up. Or something. I don't know. They were mostly out of the way.
As for the actual swim, it went well. If you check out the workout, there wasn't a ton of intensity built in. Monday is more of a stroke-focused day. I'm trying to get some feeling back, some speed and body position. I've been thinking a lot recently about having my elbows high on the catch to use as much forearm as possible, and then I realized that I've been slacking on my finish. So there are spots at both ends of the stroke which need work. It's a never-ending tweakfest in the pool. Something always needs attention.
My ride today was time trialing down by Dillingham Airport on the North Shore. I've done this once before and it was a great speed workout. That time heading in there was a little headwind to push against, and coming out there was some tailwind giving me a push. Well today was slightly different. Today there was a ton of headwind slowing me down on the way in and a ton of tailwind helping rocket me back out. See the difference there? Did ya catch it? So I spent these laps doing five miles of, "Oof oof oof wind oof sucks rrrr so much groan," and trying to maintain something over 15mph. Then I'd hit my turn-around it it would be more of a, "I AM THE FASTEST CYCLIST IN THE HISTORY OF EVER!" kinf of thing. I capped 26mph flat out a few times today heading back out with the wind's help. Awesome.
But by the third lap I was pretty damn toasty and done for. The wind had kicked my ass and I was hurting for the whole five mile stretch, putting down sad times and pace averages. Its good for me, but until Cycle Dirtbag called wind the "invisible hill" I was planning on calling this post, "Five Survive, Five Drive" because that's what the ride today felt like. His is better. Still, it was a great speed-building workout and I feel it in my legs. I'll do it again next week. Looking to have a strong ride at the Anniversary Tri.

Yes, tikis are everywhere in Hawaii. Found this one just sitting on the side of the road. This is the god of, errr, cycling.

Get With Rhythm (With Training Invite and Bonus Video!)

Run Day
time- 45:16
distance- 4.79mi

Sunday's are about cruising. I'm trying to use my mindset from my century training to help me get into some kind of longer run groove. But just calling 4.8 miles a "longer run" is kind of annoying. Goal going forward is to get back to 5 or 6 miles on regular days and closer to 8 on long days. All without sacrificing speed. There has been a serious lack of run-centric training recently and now things need to balance back out.
I took yesterday off, no long ride. It had been over a month of early mornings and hours on end in the saddle so I decided I earned a lazy Saturday. But I did go see the Star Trek reboot in IMAX last night, and I spent the whole time geekily bouncing in my seat, so that has to count for some cardio, right? And no, I'm not sure why they re-released it for this week, but I don't care. Thou shalt not question thy gift of the Kirk.
I have this next week off of school for Fall Break, which means I don't have to wake up pre-dawn for swims. Yay! It also means that I'm planning a training session out at Ko'Olina some time in the next five days to let my body feel the swim-run-swim oddness that is the lagoon portion of the Ko'Olina Sprint Tri. So if anyone wants to join me, send me a message or comment below and we'll work out a time and day. I'd prefer Tues or Thurs, but I'm flexible. The plan is to do two or three repeats of the lagoon course. Maybe a short run afterwards, or a few extra swim laps in one of the lagoons. I'm mostly directing this at Tri Cook and Kepa, because you guys are both registered or thinking about registering for Ko'Olina, but anyone is welcome. Would be fun to do with more people. Sister Dirtbag, this means I'll be near the new Disney resort, so if you want me to look at something let me know. Hmm...I hope parking doesn't suck and ruin my plans.
And now for Special Bonus Video Time! Below is a video from the HBL website of last weekend's Century. Aside from a depressing lack of Dirtbag, which would have upped the Awesomeness Quotient (A.Q.) of the video 666%, it's pretty cool and lets all the non-islanders out there see where I got to ride and get an impression of the sheer numbers I was talking about. Also, the guy raising his hands at 3:32 is the dude I lent one of my spare tubes to near the end.


2011 Century Ride from ELONEIUS on Vimeo.

All in All, Another Brick in the Wall (Of the Fortress of Fitness) Plus Bonus Funny!

Swim Day

1 x 150- Warm-up
5 x 100- 1:30
3 x 200- 3:00
3 x 150- 50- 5, 7, 9/50- Stroke count/ 50- Swim
6 x 50- 0:45
1 x 100- Cool down
total- 2100 yards

Brick Day
Ride- 20mi/1:04
Run- 2.5mi/21 minutes
Total- 22.5mi/1:25

My swim felt full of holes for most of it. But I haven't been in the water much for the last two weeks, so I'm not beating myself up over. Pretty sure I missed my time standard on the last 200, which is annoying. That's ok, it'll come back.
And the brick went well. There has been no brick laying in a while and with the Anniversary Tri coming up soon I needed to get my legs back to making a strong transition. I really tried to pound the ride since I don't feel like I've have a fast ride in a while. Got up Kolekole in 14 minutes, and that's nice to see. The knee twinged once or twice during the climb but that was all. And then coming off base I got out of the saddle and tried to ram it up a small tiny climb and felt a more obvious spike in the same area, which wasn't as awesome. Didn't really feel it after that though.
Quick change at home and out on the road. It was getting dark, gloaming, so I only went to the end of the block and back. Did my damnedest to keep a strong, smooth pace with relaxed shoulders. I'd say there was a 75% rate of success there. Meh. And again, no knee problems on the run. It is nice to run as the sun is setting. Much more the cooler.
However, last night after sitting for some time I got up and the outside of the left knee went, "Hi, Jerkface!" There was soreness. There remains soreness. And irritation that there is soreness. So last night before bed I iced and Ibprofened. This morning I pilled some more. Today is a rest day, even though I have pretty much rested all week I try to leave Friday alone so that I can get back into the regular rhythm next week. Of course, with knee making grumpy noises again I may take Saturday's long ride off too and just do the long Sunday run. I am looking forward to switching back to a sprint-focused training plan. Finding the Fast and Explosive.

***Bonus Funny***
(stolen from Tri Cook. See all of them here)
 

Dirtbag Doing Work

Swim Day
1 x 150- Warm-up
5 x 200- 3:00
5 x 50- Sideline kick
1 x 300- odd easy/even hard
1 x 300- 4:21-ish
total- 2000 yards

Run Day
time- 36:21

Well, today was better than the last two days. Not great, but better. My swim still sucked for me, but at least I got further through it. Rather than re-write a workout I decided to knock down the one I punked out on Tuesday. Nearly did too. There was supposed to be another odd/even 300, and a hard out 200 at the end too. Stopped feeling it and decided to save my energy for the run or brick in the afternoon.
Up until I left school I planned on bricking today. I haven't put a brick into the Fortress of Fitness in a while and I need to get a few in before the Ko'Oina tri in mid-October. But it was raining all around my house and while I don't mind getting rained on while I'm riding, I didn't feel like it today. So I went with a straight run instead, choosing to save my riding legs for Saturday's big push to 85. My runs have been so up and down recently I've decided that unless I'm feeling stellar my run goals are becoming very simple:
Run consistent.
Try to relax and enjoy it.
That is all. I need to work my way back into running and get my brain out of it so I can find the Fast in fartlek runs and cruise strong on LSD (Long Slow Distance) days. Today went well towards those goals. If I didn't negative split it I came close. I never went all the way to Suffering but I was in Mid-to-High Cruise for most of my time out. It'll come back. Patience, Dirtbag. Patience.

Registration Frenzy!!!

After a brief stint on the mainland (not working out), Dirtbag Fitness is back on the island and gearing up for our (my) second year of competition.
First, I'm taking on the third and fourth races in the North Shore Swim Series (NSSS). I would have liked to do all four races but the first went off the day we left for the mainland and the second happened while we were gone. Which means, no complete series for me. Too bad, I think I could have done well. Well, my swim ego, The Tattooed Wake, thinks I could have done well. (What? You don't have an event-specific nickname for your nickname?)
Which means in nine days I'll be taking on the 1.6 mile Chun's to Waimea swim. To clarify, I haven't worked out in any significant manner at all since my Firecracker Sprint on June 26th. This is an example of what is called Possibly Misplaced Faith in My Ability to Retain Endurance Swimming Fitness (PMFMARESF...the name may need work). I know I can swim 1.6 miles right now. I am fit enough for that. My stroke is strong and smooth and can get me through. How fast I can finish, that's a different story. There will be modified goal setting going on.
The second event I'm signed up for is NSSS race four, the North Shore Challenge. This 2.3 miles swim is sure to hurt, even if I was completely prepared, which I probably won't be, even by August 13th. I'll be in better shape than I will be for Chun's, but who knows how much better. I'll be prepared, I'll make it hurt, I'll succeed in enhancing my suffering threshold for maximum speed. Get some, go again.
The third event I'm in for is one I'm most excited about. It is the Ko'Olina Sprint Triathlon. If that sounds familiar that means you are one of the few, the proud, the followers who have been with Dirtbag Fitness since the beginning. This was my very first race and the reason I continue to spend money I should be saving doing things early Sunday's most people think is silly. It will be very cool to compare that time to this on and see just how far I've come. I think the bike is the same distance, though I'm not sure. Looking back at my race report I didn't record distances. This year's is reported to be 26k, which will make it one of my longer bike portions. Good thing I'm Dirtbag Fit. Also, I plan on doing a century in September, so 16 miles should be even more of a spin around the block than it is now.
So Dirtbag Fitness hits the ground running for the new school year. Huh, nine days to race time. I need to get in the pool!

Ko'Olina Tri- Photo Blog

I'm still pretty tired and don't feel like writing a race report quite yet. So instead, this will be the photo blog portion of the report.

The Gear:

Race Morning:

The Race:

Post Race:

Swim Day and News

Exciting News! But first, swim workout overview.

Suggested distance- 600 yds
1 x 100 yds Warm-up
4 x 200yds on the 3:00 (This hurt so good. Made all of them but only had four seconds rest between 3 and 4 and barely made 4)
2 x 25yds Stroke count cool down
1 x 100 pull
1 x 250yds stretch/stroke technique focus
Total distance: 1300yds

Swim felt great. That main set was pretty killer for my current swim fitness level. It's the first set so far where I was barely making the time standard. Going to have to start doing more of these, and with farther distances. Can't wait for the set of 500s I see in my future. Getting stronger every day.
Now, on to the exciting news.
Sunday I picked up the bike (who's name is Sandra B. I've been informed) I will be training on and using for the race. Many millions of thanks to Gene T. Gene will henceforth be known as Obi Tri Kenobi. Why? Because I'm a dork. Also because he's a Jedi Triathlon Master who does Ironman races and answered all of my questions including the ones I didn't even think to ask. He's also offered to get together with me and help me get straightened out with bike stuff later on. So he's Obi Tri Kenobi. Below is a junk picture I just took of the bike upside down in our computer room.
It's a really nice bike. I'm very lucky. And the guys at IT&B were again super helpful, this time with getting the bike set up for me and answering even more of my questions, which I know was above and beyond the basic thing I was paying for. And they sold me my first pair of cycling shoes. I know this last part is their basic job but its so nice to be sold something by people who love what they are selling you and know their stuff backwards and forwards.
I also registered for the triathlon last night. Much thanks to Mom and Skip for funding both the shoes and the registration. It's official and exciting. I love having a goal and something to train for.
Tomorrow's post should be interesting as it will be my first day riding Sandra B. I will be clipped in to the pedals, which I'll go over tomorrow. So I'm predicting less of a traditional work out and more of a getting comfortable on the bike and trying not to fall over session. I'll try to get better pictures tomorrow too.

Tri-Inspired

Why did I start this blog, you ask.
I blame the book.
I'm in the middle of reading Born to Run by Christopher McDougall, a very well written book about a tribe of superathletes who live deep in the wilds of Mexico who are somehow able to run amazing distances with none of the fancy-shmancy technology us civilized people bring to the sport. The American main players in the story are nearly all ultramarathoners, people who run 100 mile races through the desert or the mountains or the snow or whatever for fun. Pick it up, it's very cool.
Like I said, this book is all about running. I am not runnings biggest fan. I run, mostly, because I don't want to get fat. Because I'm vain. But more and more, especially since I started running in minimalist shoes known as Vibram Fivefingers I'm enjoying running. Which is strange for me. For my whole running life I've been a slow, plodding, fighting through this and hating it, kind of runner. But now I feel light, I feel different, I feel connected to my body and the world in a whole new way. Barefooting will do that for you. According to tons of research, its also a lot better for you than arch supporting, heel cushioning, shock having, sneaks. Those change the shape of your foot and weaken the muscles that are there specifically to help you run down food. So I'm a minimalist convert. I'm not here to preach. Today.
Today I'm here to state a new fitness goal. I go to the gym on a regular basis, have been for year. Monday, Wednesday, Friday, run, lift, abs, stretch. I love the gym, love working out, love making it hurt. And I'm kind of bored with it. I'm working out without a real purpose beside staying fit. Which is fine. It got me through. But I want more and the book inspired me. But not to go all runner crazy. If I was directly inspired by the book I'd set my sights on a marathon, but that just ain't happening. Not any time soon. That doesn't sound like fun to me. A triathlon, however, now that sounds fun.
A quiet part of my brain has been nagging me about trying a tri for a while now and I've been pretty good at ignoring it. Alas, no longer. It hit me on my ride home from school today that I really wanted a new physical challenge that I knew would hurt and suck and make me stronger in every way. And a triathlon has one leg that's right up my alley. The swim. I've been a swimmer for a hundred years and am pretty confident that if I had to, right now, as I sit here, I could throw down some pretty respectable times for someone who hasn't trained in a pool in at least two years. Which leaves the run, which I've been working on, and the bike, which I've always hated. I never use the bike for cardio. It hurts more than helps as far as I'm concerned. That's right, I'm a big bike baby. And that is going to change...I hope.
The ride is going to be the biggest challenge for more than just that reason, however. You see, I don't actually own a bike. I know, I know, this seems preventative to the whole "I'm going to do a triathlon" thing. I'm working on it. Good competition bikes aren't cheap and I'm a broke teacher, so I'm looking into ways around the price. Until I own a bike I'll just have to use the stationary ones at the gym. These won't be as good, but it'll do for now. And if I can't find or afford a bike by October 24th, the date of the Ko'Olina Sports Festival and Sprint Triathlon...well I don't know. But I'll be trained and ready for it.
This sprint tri, for those of of you wondering, is a 0.9mi swim, a 13.1mi ride, and a 3.1mi run (which you would know if you followed the links. So lazy sometimes.). I may be overly optimistic, but I think this is doable. (Though the ninety dollar entree fee, not so sure.) I'm not starting out flat footed, after all. I'm in decent shape. I've also found a 13 week and a 12 week training program for sprint triathlons which I am looking at and will follow to prepare. When I choose the one I'm using I'll post a link. The astute among you will have noticed I have less than 13 weeks between now and Oct 24th. Well, guess I'll just have to make the best out of it.
I'll be tracking my progress here, posting training reports and other triathlon-related updates. This serves a dual purpose: it will help me track my progress and it will keep me honest. I couldn't back out now. I've told the entire internets what my plan is.
Onward with strength, power, and intensity!