Reverse bike route + Pratt Road run brick

40.4 mile ride (Hale Stellanova in Kapa'au to Kawaihae and back): 2:20 total
1:05 run with 0:15 at race pace (mostly on Pratt Road-- trail running with dirt, gravel, grass)

The ride was tougher than scheduled, with both long uphill and heavy headwinds on the return to Kapa'au. (The crosswinds on the way to Kawaihae were a bitch.) Still, it IS an actual part of the course, so good training for the race, and we kept up a decent pace.

Legs felt tight coming off the bike and starting the run. This week, however, my stomach felt OK and I was able to push pretty well. Warmed up for 15, pushed for 15, cruised home 35. I think it helped that the first part of Pratt Road is mostly downhill.

IWABK runs LSD in the heat

Ran at Richardson:

1 hr , roughly zone 2 (<164bpm for me). The goal was Long Slow Distance today. Had some difficulty keepy heartrate down and out of Zone 3 (164 - 172). Ran out and back to Harrington's.

I feel like the heat training is starting to kick in-- I didn't feel incredibly overwhelmed by the heat , even though it was fairly warm today. Then again, we ran at 11:30AM and not 1PM.


Followed by epic eating at Korean food land, and then Ruben's Mexican food land.

Thursday ride... and then Thursday swim!

This morning Todd and I rode the northern end of the Honu Half bike course for 1 hour 30 min. Not much wind at all so it was less speedy than it usually is to ride downhill towards Mahukona, but much faster to get back up (more often than not the wind is against you on the way back up, it SUCKS!)
I spent 20 minutes at z4/race pace, and in total rode about 24 miles.

At about 3:30 Todd and I checked the pool, but the pump is still 'broke' so we headed back out to Mahukona, this time to swim! It wasn't windy at all, but very choppy. It made the swim really pretty annoying and I felt a little dizzy, but I powered through it anyway. Swam about 40 minutes, with 1 8 minute and 1 4 minute higher intensity swim. No way of knowing how far I swam, but based on my usual pace let's say just about 1900 yards.

RAWK!

how to crash blogger

i wanted to edit that last post, but blogger blows chunks when I try to load that google maps code in the editing frame. sooooo.... no editing posts that have html frame embeds?

anyway. I wanted to also define IWABK. It's an acronym for "In Which A Boom King". post ride endorphins make me strange. Ask TnT. They have to put up with my post ride endorphin freak show every Sunday. =)

IWABK rides a bike

mode: le bicyclette
duration: 1hr30mins
route:
View Larger Map
distance: 27miles
elevation: 1500feet
avg speed: 18mph
notes: cranked the entire ride in my big front ring. was surprised how much of the ride I was able to stay out of my biggest rear cog. left arm bitchy. need aero bars or some way to relieve pressure on arm...

wednesday run workout

Todd and I have decided we need to really work on dealing with heat during running, so I meant to go at like 1pm but ended up leaving at 2:30. It was still hot but not as bad as it's been out at Waikoloa or Puako lately... every little bit helps, I'm thinkin', though.
Ran 1 hour 7 minutes, with the first 30 or so at a fairly slow pace and then about 20 minutes at 'race pace'. Slowed down again for the rest. Ran a loop that was half on the road and half on gravel/dirt track, about 6.2 miles. Felt kind of lethargic and my leg was hurting a bit, but I got it goin eventually.

"masters swim" swim workout

So, since we can't actually GO to a master's swim workout because we're too lazy to drive up to Waimea at 5 am on whatever day of the week they hold it (fuck that!) we're forced to come up with our own version of a master's swim workout. Which of course is less intense because there's no coach and you're not surrounded by faster swimmers who will run you over and/or give you annoyed looks if you slack off. But in any case, here's what I do instead on that day, which is an amalgam of some workouts our old tri coach gave us.

note: swim workouts tend to be described in terms of 100's. Our pool up here is 25 meters across, I believe, so 100 would be across the pool and back twice, which is two 'laps'. A 50 is one lap.

warmup: 3x100 of this pattern: 25 freestyle 25 breast stroke 25 backstroke 25 freestyle
then, 500 freestyle at a fairly easy pace
then I do some drills:
100 kickboard
15o pull buoy
150 single arm drills
then another 500, this time alternating 50 easy and 50 sprint (or at least pretty hard)
cooldown 2x100 same as warmup, free/breast/back/free

that adds up to 1900 meters total. Unless of course our pool is actually 25 yards across. I should find out!