Run Day
time- 48min
distance- 5.16mi
I am not fast right now. I was never fast on foot, but right now I'm really not. I guess I'm not trying to be, because my focus is on the upcoming RoughWater 2.3mi swim and Honolulu Century ride, but it still bothers me. There has been little-to-no suffering during any of my runs so far and that does need to change. Today I kept a very steady pace, but it was 9:20/mi. That sucks for me. I have to run better. So here and now I'm rededicating myself to making it hurt, finding thresholds and breaking through them. My runs won't be as long comparatively as my rides or swims, but they should still burn.
Again, I'm digging the Runtastic app on my phone. I really like the pace/altitude graph. If you're in need of a decent fitness app, I suggest checking it out. Free download. Here's my stats for today. Ain't great, but I can't be too hard on myself. I will, but I shouldn't.
Showing posts with label waikiki rough water swim. Show all posts
Showing posts with label waikiki rough water swim. Show all posts
Sunday, August 21, 2011
Tuesday, August 9, 2011
A Little Courson in Me
Swim Day
1x 150- Warm-up
5 x 200- 3:00
2 x 500- 7:30
5 x 50- Sideline kick
5 x 100- 1, 2, 3, Swim
3 x 300- 4:30
1 x 100- Cool Down
1 x 50- Underwater
total- 3950yds
Big yardage swim today. Felt good though. I made every single time standard solidly except the second 300 at the end, which I made at 4:31. So I hit the wall, checked my watched, took time to curse quietly, and was off again. Made the third 300.
On both the 200 and 500 set I was getting around ten seconds rest, which is solid and a great confidence builder. I'm trying to decided how much emphasis to put on my swims now that I have the century coming up. The Waikiki Rough Water is also nearing, and is earlier in September, so I don't think I can really let off the gas in the pool. Which means there will be slack in my runs. Those are going o be shorter and a little more neglected for the next two months. Need to be working it in the water and stacking miles on the bike. The only run I've got coming up is the Ko'Olina Sprint Tri in October and I'll be ready for that 5k no problem. Its not like I'm going to stop running. I just might keep it at twice a week, while making the swims and rides three times a week.
And that 50yd underwater at the end? Some teens were challenging each other to try and make it across once without coming up and failing. It made me get a little Courson and I quietly sucked some wind, cooled my mind out, and went for the deuce. No problem. That's The Way.
1x 150- Warm-up
5 x 200- 3:00
2 x 500- 7:30
5 x 50- Sideline kick
5 x 100- 1, 2, 3, Swim
3 x 300- 4:30
1 x 100- Cool Down
1 x 50- Underwater
total- 3950yds
Big yardage swim today. Felt good though. I made every single time standard solidly except the second 300 at the end, which I made at 4:31. So I hit the wall, checked my watched, took time to curse quietly, and was off again. Made the third 300.
On both the 200 and 500 set I was getting around ten seconds rest, which is solid and a great confidence builder. I'm trying to decided how much emphasis to put on my swims now that I have the century coming up. The Waikiki Rough Water is also nearing, and is earlier in September, so I don't think I can really let off the gas in the pool. Which means there will be slack in my runs. Those are going o be shorter and a little more neglected for the next two months. Need to be working it in the water and stacking miles on the bike. The only run I've got coming up is the Ko'Olina Sprint Tri in October and I'll be ready for that 5k no problem. Its not like I'm going to stop running. I just might keep it at twice a week, while making the swims and rides three times a week.
And that 50yd underwater at the end? Some teens were challenging each other to try and make it across once without coming up and failing. It made me get a little Courson and I quietly sucked some wind, cooled my mind out, and went for the deuce. No problem. That's The Way.
Sunday, August 7, 2011
A Pleasent Surprise
Ride Day
time- 1:56
distance- 32mi
Once more into the breach, dear friends.
That was how I felt leaving the house yesterday morning on my bike. The plan was the same as two weeks ago, down to Haliewa, around, and back up Pineapple Hill. For a lot of advanced riders, Pineapple Hill does not pose a huge challenge. But its rough enough for me. And it kicked my ass last time I did it. I'm a few weeks stronger now though, so I was feeling hopeful that it wouldn't be so bad.
It was great.
I was shocked. I didn't fly up the Hill, and I wasn't pushing myself very hard, but I went right up with little to no hating of life. Huge confidence booster, that. I felt pretty good when I was down in Haleiwa, and felt so good when I got to the Dole Plantation (home of pineapple mazes and pineapple smoothies) that I decided to tack on a few miles by going down through Wahiawa before heading home. Ths has me very excited about getting in to my century training. A century which I haven't signed up for yet because I'm still waiting for them to email me back about a few things.
Also on the registration front, I've registered for the Waikiki Rough Water Swim on September 5th, Labor Day. Why? Because I forgot it was happening until Kepa, the Tri-N-Hawaiian, asked me about it. Oh yeah, an event happening on the island I haven't signed up for yet. Ok, I'm in. And you can't beat a swim around Waikiki. I did this course once when I came out here with my college swim team (UOP! Viva la Tigers!) and enjoyed it. More than the North Shore Swim Series events, the bottom really drops away and you are in the Big Blue. And let me tell you, it is big. And blue.
The only upcoming swim I haven't registered for yet is the one mile Duke's Oceanfest Open Water. And I haven't registered for that because they have not yet joined us in this century and I have to download the registration form, fill it out, and mail or fax it. Who does that any more? It's only $25 but I may have waited too long and its full now. We'll see.
time- 1:56
distance- 32mi
Once more into the breach, dear friends.
That was how I felt leaving the house yesterday morning on my bike. The plan was the same as two weeks ago, down to Haliewa, around, and back up Pineapple Hill. For a lot of advanced riders, Pineapple Hill does not pose a huge challenge. But its rough enough for me. And it kicked my ass last time I did it. I'm a few weeks stronger now though, so I was feeling hopeful that it wouldn't be so bad.
It was great.
I was shocked. I didn't fly up the Hill, and I wasn't pushing myself very hard, but I went right up with little to no hating of life. Huge confidence booster, that. I felt pretty good when I was down in Haleiwa, and felt so good when I got to the Dole Plantation (home of pineapple mazes and pineapple smoothies) that I decided to tack on a few miles by going down through Wahiawa before heading home. Ths has me very excited about getting in to my century training. A century which I haven't signed up for yet because I'm still waiting for them to email me back about a few things.
Also on the registration front, I've registered for the Waikiki Rough Water Swim on September 5th, Labor Day. Why? Because I forgot it was happening until Kepa, the Tri-N-Hawaiian, asked me about it. Oh yeah, an event happening on the island I haven't signed up for yet. Ok, I'm in. And you can't beat a swim around Waikiki. I did this course once when I came out here with my college swim team (UOP! Viva la Tigers!) and enjoyed it. More than the North Shore Swim Series events, the bottom really drops away and you are in the Big Blue. And let me tell you, it is big. And blue.
The only upcoming swim I haven't registered for yet is the one mile Duke's Oceanfest Open Water. And I haven't registered for that because they have not yet joined us in this century and I have to download the registration form, fill it out, and mail or fax it. Who does that any more? It's only $25 but I may have waited too long and its full now. We'll see.
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