Top of the Key

I’ve finally gotten a chance to post some stuff, now that we’ve arrived in Kauai, Hawaii. It’s so unbelievably green and lush here. It rained during the first few hours here, but it’s a light rain, and definitely welcomed. We had a great flight, nothing too spectacular, except watched Transformers the movie, and it was better than i thought it would be. Got to our rental house, the Hanalei Surfboard House in Hanalei on the North Shore. Simon Potts, the owner, was a record produce in Europe, actually has some records here of some acts you may know: Thompson Twins, Haircut One Hundred and Stray Cats. Met him last night, cool guy, and took care of every detail in the place. One cool thing he said, and I know if my friend Greg is reading this, will enjoy, he was fired from his job at Captial Records for signing Radiohead! How crazy is that?

We can stroll into town, it’s about 1/2 mile into town, and we’ve walked it a few times already. We ran early this morning up down Weke Drive. At the end of the road is a pier will i’ll be trying to surf on Saturday. Was really calm there, but further out to sea, the waves were huge. And there were surfers out there too.

Today is our anniversary, 5 years. I’m a very, very lucky guy and know it for sure. We plan to go for dinner and then some cocktails, and then a walk home. Tomorrow we’re kayaking up the Waimea River to an 80 ft. waterfall, should be cool.

Oh yeah, and i signed up for Ironman Arizona in Nov. 2008. So 2 ironmans on the docket for next year. I’m stoked, and plan to have great races.

Just found out that they are changing the date of Ironman Arizona from April to November. So next year, 2008, they will have the event take place twice in one year. Registration is now open for the November race, April is sold out. I’m really tempted to sign up, and probably will. I was going to do the race in April 09, but it’s not going to take place then anymore. Honestly, I am thinking i won’t qualify in CDA, but i’m going to try. So going to Kona and then to IMAZ in november won’t be an issue. But it will give me another shot to qualify, after a good summer of training.

So 2008 would include 2 ironman races. I’ll be really stoked to do it, so hopefully by the next post i’ll be signed up.

Today I rode early on the trainer. All mileage was on the cranks. I put in 3 miles of hard z4 in the saddle and really hammered the legs. I want to get another ride in tomorrow morning before we leave, don’t know if i’ll have time.

Got up early again this morning. Was on the trail by 6:15 and it was still pretty dark, and cold. I layered up with a balaclava and gloves and a few base layers. There is an out and back that’s 9 miles round trip, so that’s what i did today. I was unsure if my plan was a stabalizer week because of our trip, turns out it was. So i’m already at my weekly mileage after today. Oh well, more running i get in, the better.

I then biked up to the rec center for an 1800 yard swim. It’s the biggest of the week, and wanted to make sure i got it in before we left. I swam 300 straight in z3, then 3×100’s at the pace of the first 300, plus 20 seconds. Turned out to be about a 1:40 pace on the 300. But the 100’s each i was under 1:35, leaving every 2 min. So I was happy with that, and the fact that i wasn’t feeling very light in the water, or smooth. Tried to focus on efficiency.

Then finally, off to acupuncture. It felt so good today. Worked the same area on my knee, and the IT bands as well as the hamstrings. The needles have been going to so far in, really far. And then you can feel that sensation down to your toes when you get the needle right. Hooked me up to the E-stem (spelling?) where the electric currents vibrate the needles, therefore getting into your muscles directly. That felt awesome.

Tomorrow is a bike, hoping to get on early.

Took today entirely off from training. I think I needed it too. I’ll have the next two days to train here, and then off to Kauai. My body is recovering well after hard workouts. I could have done some stuff today if I had to, which is a good sign that I’m taking the proper recovery steps each time I train hard.

Another good week has past. Overall I’m happy with the effort, time and energy spent. I know it’s only going to get tougher, so enjoy it while it lasts.

First saturday that i really felt like i was back on track. Rode the trainer for my 42 mile ride. 11 miles on the tri bike, the rest on the cranks. I’m definitely not up to speed on the cranks, need more work there. I was feeling some small aching in the lower back, but that’s pretty standard when riding long distances on the cranks. I stuck to my nutrition plan, and it’s really working well for me.

I jumped off the bike and went on a mile run around the neighborhood, i have it marked exactly at 1 mile. I felt good after the first lap (7:40 in z2), that I did another one (7:57 in z2). So both under 8 min/miles which is what I need to do in CDA. I know it’s not yet realistic, but it’s something good. Something to take to heart and realize that the training is paying off.

Hit the gym after that for a weight workout. Jess had to swim, so i got in a quick 30 min. routine that covers everything. I miss the gym, only get there once a week if that. But I know right now the real training lies in getting out there and running.

Since we’re leaving for Kauai next week, I might skip Sunday as a day off, and keep going with a light swim and short run. I’m not planning to do much when we’re there, maybe some running and swimming, but nothing big. We’re eager to get there and relax. It’s been a while since we took time off like this.

Ate a good meal yesterday, and didn’t think i ate too much, but my belly was full. I just don’t sit down and eat meals like that alot. Mostly smaller helpings and then more snacking. Got to the pool this morning around 9am, and got in 3000 yards, with a main set of z3 work. The way I’ve been approaching my swims is working really well. And each swim I’ve gained more confidence in my stroke.

I immediately went on a 5 mile run after the swim. The weather is really cold lately, and for some reason I just can’t dress right. But got in my mileage even though I wanted to bag it after 2 miles. I kept moving forward. Got the last mile of cool down in with Harry. He’s getting in better shape too. When we got back home, he wasn’t even out of breath.

Preparing for my big ride tomorrow, on the trainer. It’s been a really good week so far.

Ran this morning at the CU Turkey Trot 5k. I had 9 miles to do, so i ran down to the race and back as warm up and cool down. I thought I had a good pace going, hitting 6:40 for the first mile, then not sure what the others were, but i felt good. Coming down the stretch, I had a guy behind me trying to catch up, but i held him off, pushing it in places to give that extra separation. I finished strong, but not strong enough. Raced it in 20:27 (6:35min/mi), which is better than my time last year, but not really that fast in comparison to other sprint triathlon races i’ve done. But I take away the experience of racing, and that’s what I need.

Off to Denver for turkey…Happy Thanksgiving.

You can see that the snow has arrived in Boulder. Today it’s freezing, really cold, but perfect for the kids. They had a great day outside. I swam this morning, 2300 yards with a pretty basic main set. I kept hitting about 1:32 on my 100’s, which for me is what i need to do for Ironman.

I’m still digging the new drills, sculling, kicking with no kickboard and the one arm with a focus on each aspect of the stroke. Still need lots of work though.

Tonight I rode the cranks for 16 miles because tomorrow is thanksgiving and just wanted to relax some. I’ve got a 5k in the morning, the CU Turkey Trot. A quick race, but still good experience.