Started with a Turbo Trainer, and then a 20 minute out and back run.
The T.T.:
30s hard, 30s easy x5 (high 90's rpm)
60s hard, 60s easy x3
90s hard, 90s easy x2
Some one-leg drills
10 minutes at hard, stead pace
2 minutes rest
10 minutes
Then jump off, change into running shoes and go for an out and back run for a total of 20 minutes. The first 3 or 4 minutes was to be easy and then steadily increase the pace to a harder run. I was talking with someone as we jogged out, and before I knew it, 10 minutes had passed and we had reached the end of Kakaako Waterfront. So, I picked up the pace and set out to catch the leaders. I felt surprisingly strong and did manage to catch the few that were in front of me excepting one. I was gaining on him, and was sure I was going to get him when the coach stopped us one block early to stretch in the park. Darn! Very encouraging though.
Tuesday, June 27, 2006
OTT Class #15: Bike/Run
On Saturday morning, we met at Kapiolani park and rode the Tinman course plus two times up and over Heartbreak hill. I remember when the backside of Heartbreak was hard for me, now it's practically a rest after doing the frontside. That's big improvement.
On the way back, we were to ride hard, the fast group was sent out first. The coach named off the fast people and then asked me if I wanted to go with them, so I said I'd try. I think I did ok, but it wasn't long before I was alone. I was last in the pace-line when a light changed and severed the last three of us off from the rest (should have been five, but oops). Then the two in front of me pulled over to get a bee off the front rider's shirt. Since they are both much faster than me, I went on ahead. Eventually, one of them passed me, but I didn't see the other, and I did eventually manage to pass one of the guys who went through the light.
When we got to the cars, we were to treat it like a transition and put our stuff away and head out on the run as quickly as possible. We were to do a total of 25 minutes during an out-and-back along the tinman course. So, I ran off up Monserrat. It sucked, the heat just bore down on me and I didn't do well going uphill at all. Downhill and flat land was ok. I need to do more hills.
On the way back, we were to ride hard, the fast group was sent out first. The coach named off the fast people and then asked me if I wanted to go with them, so I said I'd try. I think I did ok, but it wasn't long before I was alone. I was last in the pace-line when a light changed and severed the last three of us off from the rest (should have been five, but oops). Then the two in front of me pulled over to get a bee off the front rider's shirt. Since they are both much faster than me, I went on ahead. Eventually, one of them passed me, but I didn't see the other, and I did eventually manage to pass one of the guys who went through the light.
When we got to the cars, we were to treat it like a transition and put our stuff away and head out on the run as quickly as possible. We were to do a total of 25 minutes during an out-and-back along the tinman course. So, I ran off up Monserrat. It sucked, the heat just bore down on me and I didn't do well going uphill at all. Downhill and flat land was ok. I need to do more hills.
Saturday, June 24, 2006
Food diary
Monday, June 19, 2006
Tuesday, June 20, 2006
Wednesday, June 21, 2006
Thursday, June 22, 2006
Friday, June 23, 2006
- 08:30a Oatmeal
- 09:30a Soda
- 11:40a Pesto
- 12:00p Pineapple
- 01:30p Muffin
- 09:00p Tom Yum
- Water: ?
Tuesday, June 20, 2006
- 08:30a Oatmeal
- 09:30a Soda
- 12:00p Fajitas
- 05:00p Ginger Snaps
- 06:00p Chicken bake, caesar salad, soda
- 08:30p Churro
- Water: ?
Wednesday, June 21, 2006
- 08:00a Green Tea Frappaccino
- 10:00a Oatmeal
- 12:30p Fajitas
- 03:00p Strawberries
- 09:00p Thai Chicken Curry and wine
- Water: 2L
Thursday, June 22, 2006
- 08:00a Green Tea Frappaccino
- 10:00a Oatmeal
- 12:30p Pizza
- 03:00p Strawberries and soda
- 09:00p Nachos and Margarita
- Water: 1L
Friday, June 23, 2006
- 08:30a Oatmeal
- 09:00a Soda
- 12:00p Pizza
- 03:00p Strawberries
- 06:00p Taste of Honolulu
- Water: 1L
Friday, June 23, 2006
OTT Class #14: Swim/Run
Wednesday was another Swim/Run day at Magic Island. We started with a 5 minute out and back (10 min total) swim to warm up and then we all met on the beach. Coach had set up two cones on the beach and put a buoy out in the water.
We started at one cone and swam easy out to the buoy. Then we were to swim back to the other cone hard, run to the original cone hard and swim back to the buoy hard. Then we could swim in easy. The hard portion was meant to be like a race. Once done, we all met on the beach and did one more cone, buoy, cone loop at a moderate pace.
I did surprisingly well. For the first half (the harder part), I came in third. What was really surprising was that I was matching another guy stroke for stroke throughout the hard swim part. I've never come close to matching him before. Afterwards, he commented on how I was swimming much faster than I used to.
After all the swimming, we got our run gear and headed over to the path on magic island for intervals. We did a five minute easy warmup jog and then stopped for instructions. We did easy/hard intervals:
1" hard
1" easy
2" hard
2" easy
3" hard
2" easy (yes 2, not 3).
Repeat once for a total of two iterations.
This went rather well, too. I wasn't feeling really strong, but I still did it. I kept pace with leader and pretty much stayed with him the whole time except the last minute of the final 3" interval. At that point, I faded a little, but I didn't fall very far off, so all around it was good. Much better than my running on Saturday. I think I'm back from where I was, so it doesn't seem like I've lost much ground. I'm so relieved.
Our coach said the interval running we did today and the tempo run on Monday are the two most efficient workouts you can do. The most bang for your time I guess. He said all you need to do is add on hills and you've got a really solid foundation. I'm not sure where long, slow runs fit into there.
We started at one cone and swam easy out to the buoy. Then we were to swim back to the other cone hard, run to the original cone hard and swim back to the buoy hard. Then we could swim in easy. The hard portion was meant to be like a race. Once done, we all met on the beach and did one more cone, buoy, cone loop at a moderate pace.
I did surprisingly well. For the first half (the harder part), I came in third. What was really surprising was that I was matching another guy stroke for stroke throughout the hard swim part. I've never come close to matching him before. Afterwards, he commented on how I was swimming much faster than I used to.
After all the swimming, we got our run gear and headed over to the path on magic island for intervals. We did a five minute easy warmup jog and then stopped for instructions. We did easy/hard intervals:
1" hard
1" easy
2" hard
2" easy
3" hard
2" easy (yes 2, not 3).
Repeat once for a total of two iterations.
This went rather well, too. I wasn't feeling really strong, but I still did it. I kept pace with leader and pretty much stayed with him the whole time except the last minute of the final 3" interval. At that point, I faded a little, but I didn't fall very far off, so all around it was good. Much better than my running on Saturday. I think I'm back from where I was, so it doesn't seem like I've lost much ground. I'm so relieved.
Our coach said the interval running we did today and the tempo run on Monday are the two most efficient workouts you can do. The most bang for your time I guess. He said all you need to do is add on hills and you've got a really solid foundation. I'm not sure where long, slow runs fit into there.
Wednesday, June 21, 2006
OTT Class #13: Swim, Run
Met at Ala Moana and swam 30 minutes (out to the pole and back). Then ran around magic island. When we reached the road, we started a 15 minute tempo out-and back run. Slightly below race pace, seven minutes out and then back. We went right and ran along the path around Ala Moana Park.
The swim was ok, I'm still swallowing water, but my stomach doesn't seem to be getting as knotted up as before. Still is a little bit, but at least it's managable now. The coach says my stroke actually isn't bad, but I'm sighting too much. My reply was that I keep going off course. His suggestion was to swim in a pool and do a few strokes with my eyes closed. Note which way I drift and figure out how to compensate. Eventually I should be able to go further and further without looking.
The run was surprisingly good. I stayed with the front runners for the first half, and didn't drop too far back once the pace picked up. I wasn't giving it everything I had as I wasn't sure if I would be able to maintain the pace after my lousy showing on Saturday, but I should have. I felt great, very strong. No weezing, legs felt normal, basically back to what I felt like before I got sick. Yay!
On an interesting side note, I ate crap all day long. Couldn't get enough to eat, and was craving sugar. All around, a lousy nutrition day, yet, I had a great workout. Go figure.
The swim was ok, I'm still swallowing water, but my stomach doesn't seem to be getting as knotted up as before. Still is a little bit, but at least it's managable now. The coach says my stroke actually isn't bad, but I'm sighting too much. My reply was that I keep going off course. His suggestion was to swim in a pool and do a few strokes with my eyes closed. Note which way I drift and figure out how to compensate. Eventually I should be able to go further and further without looking.
The run was surprisingly good. I stayed with the front runners for the first half, and didn't drop too far back once the pace picked up. I wasn't giving it everything I had as I wasn't sure if I would be able to maintain the pace after my lousy showing on Saturday, but I should have. I felt great, very strong. No weezing, legs felt normal, basically back to what I felt like before I got sick. Yay!
On an interesting side note, I ate crap all day long. Couldn't get enough to eat, and was craving sugar. All around, a lousy nutrition day, yet, I had a great workout. Go figure.
Monday, June 19, 2006
Food Diary: Tues 6/13-Sun 6/18
Tuesday, June 13, 2006
06:30a Oatmeal
09:00a Flax Sticks
10:00a Salad w/ turkey
11:00a 4 small Sushi rolls
11:40a 2 Dark Hershey Kisses
06:30p Salad, Lasagna, & Wine
Water: 3L
Wednesday, June 14, 2006
09:00a Oatmeal
11:40a Lasagna
12:20p 3 Dark Hershey Kisses
09:00p Veggie Sandwich
Water: 3L
Thursday, June 15, 2006
08:00a Green Tea Frapp
11:40a Lasagna
12:30p 3 Dark Hershey Kisses
02:00p Soda
06:00p Brown rice, Fish tempura, Shrimp scampi
Water: 1L
Friday, June 16, 2006
08:30a Green Tea Frapp
11:40a Summer rolls
12:20p 3 Dark Hershey Kisses
09:00p Fajitas
Water: 3L
Saturday, June 17, 2006
06:00a Cereal
10:30a Smoothie (jamba)
01:00p Pizza and soda
08:00p Pesto and chicken
Water: ?
Sunday, June 18, 2006
10:30a Eggs and Sausage
12:00p Soda
04:30p Misc snacks and soda
09:00p Tom Yum Soup w/ Salad and Margarita
Water: ?
06:30a Oatmeal
09:00a Flax Sticks
10:00a Salad w/ turkey
11:00a 4 small Sushi rolls
11:40a 2 Dark Hershey Kisses
06:30p Salad, Lasagna, & Wine
Water: 3L
Wednesday, June 14, 2006
09:00a Oatmeal
11:40a Lasagna
12:20p 3 Dark Hershey Kisses
09:00p Veggie Sandwich
Water: 3L
Thursday, June 15, 2006
08:00a Green Tea Frapp
11:40a Lasagna
12:30p 3 Dark Hershey Kisses
02:00p Soda
06:00p Brown rice, Fish tempura, Shrimp scampi
Water: 1L
Friday, June 16, 2006
08:30a Green Tea Frapp
11:40a Summer rolls
12:20p 3 Dark Hershey Kisses
09:00p Fajitas
Water: 3L
Saturday, June 17, 2006
06:00a Cereal
10:30a Smoothie (jamba)
01:00p Pizza and soda
08:00p Pesto and chicken
Water: ?
Sunday, June 18, 2006
10:30a Eggs and Sausage
12:00p Soda
04:30p Misc snacks and soda
09:00p Tom Yum Soup w/ Salad and Margarita
Water: ?
OTT Class #12: Swim, Bike, Run
Met at Queen's beach and swam 750m. My time was 19 minutes. It was a little rough with larger swells than normal. This was followed by 40 minutes or so on turbo trainers set up in the grass along the beach. It was a beautiful day and we were in the shade with an ocean view. It was lovely, but very hard to stay focused.
The run, a 10k loop following the Tinman course, sucked. It was hot, and I'm pretty sure I needed to have eaten more (I've been feeling nauseated lately, so I didn't eat much for breakfast). I just died. I limped in perhaps dead last, I'm not sure. I had to walk at points, and just felt like my legs weighed 50 pounds each. I don't know if it's that I'm still recovering from my cold, or the food issue, but this better get resolved, or I'm in deep trouble come race day. What a miserable experience.
The run, a 10k loop following the Tinman course, sucked. It was hot, and I'm pretty sure I needed to have eaten more (I've been feeling nauseated lately, so I didn't eat much for breakfast). I just died. I limped in perhaps dead last, I'm not sure. I had to walk at points, and just felt like my legs weighed 50 pounds each. I don't know if it's that I'm still recovering from my cold, or the food issue, but this better get resolved, or I'm in deep trouble come race day. What a miserable experience.
Friday, June 16, 2006
Swim
I took a swim yesterday (Thursday) at the pool during lunch time. I think I did 1000m (1100yds) but I may have done +/- 50 as I lost count. I did mostly drills, finger drag, catch-up, catch-up for three strokes and a kicking pause, sideways, and fist-swim.
I think something clicked today. This was only my second time doing the sideways drill, and it's definitely my least favorite as I tend to swallow a lot of water along with getting it up my nose. Yet, it seems to be the catalyst for the realization.
I know that I am supposed to really rotate my body and try to keep one arm out in front of me. I am also supposed to keep my head on the arm. I was told these things, but it never really clicked how it came together until just after the sideways drill. I finished 100yds of that drill and then started to swim a catch-up drill. I noticed that I was really rotating to the point of almost going perpendicular along the surface of the water. My head was on the lead arm and it all felt right.
I soon lost the feeling, but with more drills, hopefully I can attain that consistently. Hopefully this is what I'm supposed to be doing and I haven't interpreted things wrong. I only counted strokes once because I really wanted to focus on the stroke and the counting obliterates all other thought. I counted 23 strokes, but I'm not at all confident about its accuracy.
I asked the lifeguards at the pool about swim coaches, and they didn't know of any, but pointed me to the master's swim club. The club is pretty expensive, but they mentioned that I could pay a $5 per day fee. So maybe I'll do that a few times to get some help before the triathlon.
I think something clicked today. This was only my second time doing the sideways drill, and it's definitely my least favorite as I tend to swallow a lot of water along with getting it up my nose. Yet, it seems to be the catalyst for the realization.
I know that I am supposed to really rotate my body and try to keep one arm out in front of me. I am also supposed to keep my head on the arm. I was told these things, but it never really clicked how it came together until just after the sideways drill. I finished 100yds of that drill and then started to swim a catch-up drill. I noticed that I was really rotating to the point of almost going perpendicular along the surface of the water. My head was on the lead arm and it all felt right.
I soon lost the feeling, but with more drills, hopefully I can attain that consistently. Hopefully this is what I'm supposed to be doing and I haven't interpreted things wrong. I only counted strokes once because I really wanted to focus on the stroke and the counting obliterates all other thought. I counted 23 strokes, but I'm not at all confident about its accuracy.
I asked the lifeguards at the pool about swim coaches, and they didn't know of any, but pointed me to the master's swim club. The club is pretty expensive, but they mentioned that I could pay a $5 per day fee. So maybe I'll do that a few times to get some help before the triathlon.
OTT Class #11: Bike/Run
On Wednesday (6/14), started at Triangle park, all of us on our bikes and carrying our running shoes in backpacks. Rode over to Kilauea hill. Bike up the hill once, run uphill for 4 minutes and return to the starting area. Repeat two more times for a total of three bike/run iterations.
Considering this was my first day of really trying after being sick, I didn't do half bad. There was one moment I would rather forget though...I hit a parked car. I was going uphill on my third iteration and was dead tired. I had found that looking down made things psychologically easier as I didn't see the vast expanse of the hill up in front of me. I remember at the start of the cycling clinic they warned us about that, saying people have hit parked cars before. I remember snorting at that and thinking "who would do something so stupid?" Now I know, it's me.
I had looked up that section of the hill and didn't see the car. I have no idea why, I'm sure it was there when I looked. So, I went on my way, looking down and thinking the way was clear and I wouldn't have to look up until I crested that section of the hill. At one point, I glanced up and there was a car about one foot in front of me. I gasped (like that would help), and hit it doing maybe five miles an hour. The car was unharmed, although I did interrupt the even distribution of dirt on its bumper.
As for myself, I laid splayed out on the ground for a minute, contemplating my situation. My first reaction was what any person would do when not actually injured...I looked around to see if anyone saw me. I thought I had gotten away from that mortification when I heard a voice ask "Are you ok?" I looked around and saw no-one. Perhaps my helmet hadn't done its job? Then the voice said she was upstairs. I still saw no-one, but assured the disembodied voice that I was ok.
I got up, moved my bike over to the sidewalk and put the chain back on. I'm surprised it had popped off, but no damage seemed to have happened. I checked the car, saw only the dirt was disturbed, and then got on and rode off. I did notice a silver lining, I felt nice and rested starting my way up the rest of the hill!
Considering this was my first day of really trying after being sick, I didn't do half bad. There was one moment I would rather forget though...I hit a parked car. I was going uphill on my third iteration and was dead tired. I had found that looking down made things psychologically easier as I didn't see the vast expanse of the hill up in front of me. I remember at the start of the cycling clinic they warned us about that, saying people have hit parked cars before. I remember snorting at that and thinking "who would do something so stupid?" Now I know, it's me.
I had looked up that section of the hill and didn't see the car. I have no idea why, I'm sure it was there when I looked. So, I went on my way, looking down and thinking the way was clear and I wouldn't have to look up until I crested that section of the hill. At one point, I glanced up and there was a car about one foot in front of me. I gasped (like that would help), and hit it doing maybe five miles an hour. The car was unharmed, although I did interrupt the even distribution of dirt on its bumper.
As for myself, I laid splayed out on the ground for a minute, contemplating my situation. My first reaction was what any person would do when not actually injured...I looked around to see if anyone saw me. I thought I had gotten away from that mortification when I heard a voice ask "Are you ok?" I looked around and saw no-one. Perhaps my helmet hadn't done its job? Then the voice said she was upstairs. I still saw no-one, but assured the disembodied voice that I was ok.
I got up, moved my bike over to the sidewalk and put the chain back on. I'm surprised it had popped off, but no damage seemed to have happened. I checked the car, saw only the dirt was disturbed, and then got on and rode off. I did notice a silver lining, I felt nice and rested starting my way up the rest of the hill!
Tuesday, June 13, 2006
Food Diary: Mon 5/29-Fri 6/2
Note that the food diary drops off for quite a while starting Friday. That's when I really started to feel ill, so I let myself eat whatever sounded good, and didn't bother writing anything down.
Monday, May 29, 2006
06:00a Cereal w/ soy milk
11:00a Eggs Benedict
04:00p Green Tea Frappaccino
09:00p Tomato/Cheese on Ciabatta w/ wine
Water: ?
Tuesday, May 30, 2006
09:00a Oatmeal
11:00a Soda
12:00p 1/2 Eggplant Parmesan sandwich and oven fries
03:30p 1/2 Eggplant Parmesan sandwich
04:00p 5 Dark Chocolate Hershey Kisses
Water: 3L (note: no dinner tonight)
Wednesday, May 31, 2006
09:00a Oatmeal
12:00p Pasta w/ chicken & shrimp
02:00p Fruit smoothie (jamba)
04:00p 5 Dark Chocolate Hershey Kisses
08:00p Turkey, Butternut Squash, Stuffing, Biscuit, & wine
Water: 3L
Thursday, June 1, 2006
08:00a Green Tea Frappaccino
12:00p Pasta w/ Chicken & Shrimp
02:00p Soda
07:00p Pancakes and milk
09:00p Wine
Water: 1L
Friday, June 2, 2006
08:00a Green Tea Frappaccino
Water: ?
Monday, May 29, 2006
06:00a Cereal w/ soy milk
11:00a Eggs Benedict
04:00p Green Tea Frappaccino
09:00p Tomato/Cheese on Ciabatta w/ wine
Water: ?
Tuesday, May 30, 2006
09:00a Oatmeal
11:00a Soda
12:00p 1/2 Eggplant Parmesan sandwich and oven fries
03:30p 1/2 Eggplant Parmesan sandwich
04:00p 5 Dark Chocolate Hershey Kisses
Water: 3L (note: no dinner tonight)
Wednesday, May 31, 2006
09:00a Oatmeal
12:00p Pasta w/ chicken & shrimp
02:00p Fruit smoothie (jamba)
04:00p 5 Dark Chocolate Hershey Kisses
08:00p Turkey, Butternut Squash, Stuffing, Biscuit, & wine
Water: 3L
Thursday, June 1, 2006
08:00a Green Tea Frappaccino
12:00p Pasta w/ Chicken & Shrimp
02:00p Soda
07:00p Pancakes and milk
09:00p Wine
Water: 1L
Friday, June 2, 2006
08:00a Green Tea Frappaccino
Water: ?
OTT Class #10: Swim/Run
Today was King Kamehameha Day and I had the day off. I guess other didn't, so they were still holding the class in the afternoon. Since Mike and I had plans for the rest of the day, I decided to try do the workout on my own in the morning. Not such a hot idea.
At 9AM it was about 85 degrees. I ran the 4 miles and felt like passing out at the end. A little dizzy/lightheaded. My legs were fine, it was the heat that seemed to just be beating me down. When I went to do the swim at the pool, it was closed. So I drove over to the beach and couldn't get parking. I finally gave up and went home.
Later, I heard that there were a lot of man-o-war at the beach today, so it was just as well.
Still not done with the cold. There's still some ickyness in my chest. On the plus side, I finally got some asthma medication. It's a long-release type that I take half an hour before exercise. It seemed to help. With today's heat and the stuff in my chest from the cold, the wheezing was practically guaranteed, yet, I could breathe just fine! Hooray!
At 9AM it was about 85 degrees. I ran the 4 miles and felt like passing out at the end. A little dizzy/lightheaded. My legs were fine, it was the heat that seemed to just be beating me down. When I went to do the swim at the pool, it was closed. So I drove over to the beach and couldn't get parking. I finally gave up and went home.
Later, I heard that there were a lot of man-o-war at the beach today, so it was just as well.
Still not done with the cold. There's still some ickyness in my chest. On the plus side, I finally got some asthma medication. It's a long-release type that I take half an hour before exercise. It seemed to help. With today's heat and the stuff in my chest from the cold, the wheezing was practically guaranteed, yet, I could breathe just fine! Hooray!
OTT Class #9: Swim/Bike
I missed the last several classes (and days of work) due to that cold levelling me. Still not 100%.
We were to either run the Jamba Juice 5k, or swim 1000 at Ala Moana on our own. We then met up to ride over to Lagoon Drive for a Bike/Run relay. One loop up and back on the bike, then a 1/2(?) mile run. Repeat for a total of three iterations. I did the swim, but I only did the first bike and then I had to leave to go to a funeral.
We were to either run the Jamba Juice 5k, or swim 1000 at Ala Moana on our own. We then met up to ride over to Lagoon Drive for a Bike/Run relay. One loop up and back on the bike, then a 1/2(?) mile run. Repeat for a total of three iterations. I did the swim, but I only did the first bike and then I had to leave to go to a funeral.
Saturday, June 03, 2006
OTT Class #6: Bike/Run
I missed Wednesday's class as I was coming down with a cold (still have it today, oh joy). It was swim 1000, run 45min picking up pace the last 15 minutes.
Today we met at Paki Ave and biked the Tinman course including going up and over Heartbreak hill and back again. The bike went ok considering the cold. I wasn't as strong as I would like, but I did ok. It took about 2 hours with a few stops for everyone to regroup. The run was a completely different story. We only had to jog 2 miles, and I could barely do it. I walked probably the last 1/4 mile. I just didn't have anything in me at that point. Hopefully, it's just because of the cold.
Today we met at Paki Ave and biked the Tinman course including going up and over Heartbreak hill and back again. The bike went ok considering the cold. I wasn't as strong as I would like, but I did ok. It took about 2 hours with a few stops for everyone to regroup. The run was a completely different story. We only had to jog 2 miles, and I could barely do it. I walked probably the last 1/4 mile. I just didn't have anything in me at that point. Hopefully, it's just because of the cold.
Thursday, June 01, 2006
Weight stats
| day | date | weight | bf% |
| wed | 05/31/06 | 120.4 | 26.5 |
| tue | 05/30/06 | 122.6 | 26 |
| wed | 05/24/06 | 121 | 27 |
| tue | 05/23/06 | 121.2 | 27 |
| mon | 05/22/06 | 122.5 | 28 |
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