Fabulous run on Ali'i Drive!!

Great run with J, we don’t get to go together very often so we had a good time! We pushed each other, had a great kick at the end; and there was a huge bonus, one of the homes right along the water put in a shower and drinking fountain for the runners and bikers, very refreshing since we waited a little to long to head out!!

Workout:
Type: Run
Date: 03/12/2009
Time: 12:50:45
Total Time: 00:37:40.00
Calories: 491
Distance: 4 miles
Average Pace: 9:25.15/mile

Hill Training Drills

Here is the approximate workout, 10 min. wu L4 6×1 min. hill climbs L9 (coast back down to recover) cd L4.

On a completely different note, I am leaving for Hawaii on Wednesday and I cannot wait, this snow/wind/rain/sun/clouds/green grass/slippery gravel roads has finally worn me down, sun and sand here I come!!!

Workout:

• Type: Cycle
• Date: 03/09/2009
• Time: 19:36:55
• Total Time: 00:35:00.00
• Calories: 457
• Distance: 8.75 miles
• Average Speed: 15 mph

Triathlon Swimming Drills

I would really like to finish the 70.3 swim in 45 minutes, to some that probably sounds super slow to me it sounds like a dream, a dream where I am swimming very fast! I like the quote “Fitness is what is achieved while practicing good technique” it is so true with me and swimming. I just want to get yardage in but I have to remind myself that yardage doesn’t matter if I have bad technique that zaps my energy. I really do not like the swimming drills because they make me uncomfortable but I think that might be the point, when I am semi-comfortable, (that is all I can get, I don’t think I will ever be comfortable in the water, but when I am semi-comfortable) my form is terrible and I am exhausted! If the drills don’t work my next step will have to be a total immersion weekend…

Workout:

• Type: Swim
• Date: 03/08/2009
• Time: 16:33:08
• Total Time: 00:40:00.00
• Calories: 313
• Distance: 1,400 yd
• Average Pace: 2:51.89/100yd

Brick Workout - Part 2

I was only supposed to run 2 miles but felt good and guilty for the 2 days I didn’t workout while I was on my trip so I kept going and made up a bit of the mileage that I missed, yea!!

all in all I felt great on the run, my right quad got a little bit sore toward the end but not so painful that i had to stop. tomorrow the pool!!

Workout:

• Type: Run
• Date: 03/07/2009
• Time: 12:16:46
• Total Time: 1:00:00.00
• Calories: 705
• Distance: 5.52 miles
• Average Pace: 10:52.17/mile

Brick Workout - Part 1

I didn’t feel great, I don’t know if it was the traveling, the morning or the fact that I didn’t have any Gatorade (ok, that is probably not it, but I REALLY like Gatorade) but I just wasn’t feelin’ it. I made it through and made a SLOW transition to the run, my stomach was a little upset and I didn’t want to start the run until things calmed down!

Workout:

• Type: Cycle
• Date: 03/07/2009
• Time: 12:10:55
• Total Time: 1:10:00.00
• Calories: 914
• Distance: 18.55 miles
• Average Speed: 15.9 mph
• Max Speed: 19.5 mph

Week 2 off to a good start!

I am mixing up the schedule a bit to accommodate my schedule but it feels good to be in such good shape going into my training, last year my conditioning was marginal, this year I feel great! Today’s workout was a 12 mile bike at level 5-6 with 6 30 seconds spurts at level 10, that hurts! I am really excited about the 70.3!!

Workout:

• Type: Cycle
• Date: 03/04/2009
• Time: 08:58:40
• Total Time: 00:40:00.00
• Calories: 627
• Distance: 12 miles
• Average Speed: 18 mph
• Max Speed: 28.1 mph

Run - 0.8 hours 03/03/2009

Workout:

• Type: Run
• Date: 03/03/2009
• Time: 21:26:26
• Total Time: 00:49:00.00
• Calories: 576
• Distance: 4.5 miles
• Average Pace: 10:53.36/mile

queen k highway

Running at a 1% incline on the treadmill doesn't make a huge difference in effort but I will take every little bit I can get!! The 70.3 training plan actually had me swimming today but that wasn’t going to happen, way too much going on! I will plan to swim next Sunday and just flip flop the workouts.

Anybody know if there is a good place to rent a bike in Kona? I wanna go for a ride on the Queen K highway!!

Workout:

• Type: Run
• Date: 03/01/2009
• Time: 16:41:35
• Total Time: 00:53:43.00
• Calories: 631
• Distance: 5 miles
• Average Pace: 10:45.16/mile