Just uploaded this video that i edited for the race experience...
I'm coming back - nxt time I'm qualifying -
...it's only a matter of time...
http://www.youtube.com/watch?v=vcVbHjNhTrU
Wednesday, October 15, 2008
Thursday, October 9, 2008
Swim Start from south Alii Drive
here's a view of the swim start from the south end of Alii Drive...
you can also view all of the video's here...
http://www.youtube.com/user/cleetri
you can also view all of the video's here...
http://www.youtube.com/user/cleetri
Last ride out the Queen K
OK - last ride out the Queen K -
windy today - hot - everybody was out there today - Signs like this are all the way out the Queen K Highway - super large shoulders on the road help but pretty cool. I can definitely see how Saturday morning this thing is going to get interesting - it would be EASY to get caught up in the excitement and blast off for the first two hours
and then spend the rest of the day trying not to fall apart...
I'm ready...
Look, there be turtles!!!
October 8, 2008Wow! What a great swim today! Swimming along yesterday morning on the leeward side of Hawaii out of the Kona coast was AWESOME yesterday. along with seeing Nemo and a few thousand of his cousins - turtles were everywhere. Now if i could only grab one and have it pull me out to the turnaround. Two cruise ships were anchored off the coast and i can only imagine the conversations on board those ships as they watched about 1500 people gather and practice swim the course...
"Hey Marge, come check this out. It looks like strippers spawning out there!!" or "Hey Bubba, why would people want to do that when there are perfectly good boats out there??"
Tuesday, October 7, 2008
I see fishies!!!
Wow! what a fantastic ocean open water swim today!
I could see for 90 ft during the swim! I saw Nemo or at least several thousand of his cousins. Really cool. Now if I can only do this with 1800 of my other closest friends!
next post - the bike out to Hawi!
I could see for 90 ft during the swim! I saw Nemo or at least several thousand of his cousins. Really cool. Now if I can only do this with 1800 of my other closest friends!
next post - the bike out to Hawi!
Monday, October 6, 2008
Weather for race week...
I meant to update the weather forecast for the week...
TonightOct 5
Partly Cloudy
N/A76°
20%
High not valid after 2pm
MonOct 6
Partly Cloudy
85°76°
20%
85°F
TueOct 7
Scattered Showers
85°76°
30%
85°F
WedOct 8
Scattered Showers
84°75°
30%
84°F
Get Personalized SPF Tips
ThuOct 9
Scattered Showers
83°74°
30%
83°F
FriOct 10
Scattered Showers
83°74°
30%
83°F
SatOct 11
Scattered Showers
83°74°
30%
83°F
TonightOct 5
Partly Cloudy
N/A76°
20%
High not valid after 2pm
MonOct 6
Partly Cloudy
85°76°
20%
85°F
TueOct 7
Scattered Showers
85°76°
30%
85°F
WedOct 8
Scattered Showers
84°75°
30%
84°F
Get Personalized SPF Tips
ThuOct 9
Scattered Showers
83°74°
30%
83°F
FriOct 10
Scattered Showers
83°74°
30%
83°F
SatOct 11
Scattered Showers
83°74°
30%
83°F
Here in Kona - Day 1 - Oct 5th
Sunday - weird - I managed to stay up until 9pm HST (3am EST) - the problem was that i woke up promptly at 12am HST - yep you guessed it - 6am EST. After some tossing and turning i was able to go back to sleep - still tossed for the next 5 hours but got some good rest -
finally got up and went for my 6 mile run at 7:30am - i wanted to wait until the sun was up to get a fell for the heat and humidity early - IT WAS BOTH - hot and humid...
still having trouble holding back - I'm fit - I just now have to be smart...
the town is filling up fast with athletes from all over the world. it's amazing - i see guys flying up and down the road on bikes and running - acting like they are doing speed work - crazy...
I'm ready to get checked in and registered - that doesn't open until Tuesday morning...tomorrow, I'm swimming at 7am and riding right after - we'll see how that goes out here...the water is awesome - clear for 90 ft...
finally got up and went for my 6 mile run at 7:30am - i wanted to wait until the sun was up to get a fell for the heat and humidity early - IT WAS BOTH - hot and humid...
still having trouble holding back - I'm fit - I just now have to be smart...
the town is filling up fast with athletes from all over the world. it's amazing - i see guys flying up and down the road on bikes and running - acting like they are doing speed work - crazy...
I'm ready to get checked in and registered - that doesn't open until Tuesday morning...tomorrow, I'm swimming at 7am and riding right after - we'll see how that goes out here...the water is awesome - clear for 90 ft...
Here in Kona - Arrival Day - Oct 4th
Well - it was a long day...
up at 4am EST - finally in Kona at 2:30pm HST (8:30pm EST)
once arriving here - got settled at the house and put the bike together -
just had to get out on the Queen K Highway...
rode for about 20 miles - I can say that just being here makes you want to go fast - on race day it's going to be a challenge to hold back - but my experience says that holding back will make all of the difference.
It's warm, windy and very humid - think August in Albemarle - or maybe Myrtle Beach...
pics will follow...
up at 4am EST - finally in Kona at 2:30pm HST (8:30pm EST)
once arriving here - got settled at the house and put the bike together -
just had to get out on the Queen K Highway...
rode for about 20 miles - I can say that just being here makes you want to go fast - on race day it's going to be a challenge to hold back - but my experience says that holding back will make all of the difference.
It's warm, windy and very humid - think August in Albemarle - or maybe Myrtle Beach...
pics will follow...
Sunday, August 17, 2008
Great week of work last week - big one coming up!
Big week comming up... justy a summary from last week - this is what it looked like...
The work on Friday and Saturday was fantastic!! Greatride on Fridayt and the run Sat was awesome... I was able to pick it up at the end...
weight is down and i'm eating right - gotta go get some sleep...
Plan Time: Swim 2:40 Bike 7:30 Run 3:20Plan Dist: Swim 7200yd Bike 138mi Run 26mi
8/11/2008 Log
Workout 1
Swim 0:40 1800yd WU: 200 swim easy, 4x50 drills (:30), 100 pull buoy easy, 2x50 kick MS: 5 x 200''s even ones with pull buoy, odd ones swim moderate (:45) CD: 200 swim easy any stroke
8/12/2008 Log
Workout 1
Run 0:40 5mi Keep the HR in Zone 1-2 for this run. Stay relaxed and smootheasy does it today
Workout 2
Bike 1:00 20mi On a rolling course, ride fairly easy, HR 1-2 some 3 okay on climbs but don''t stay in Z3 too longeasy ride
8/13/2008 Log
Workout 1
Bike 1:30 28mi Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.
Workout 2
Swim 1:00 2700yd WU: 200 swim, 4x50 kick, 100 drill MS: 100 (15"), 200 (15"), 300 (20") 400 (30") 400 (30"), 300 (20"), 200 (15"), 100 CD: 2 x 100 2,700
8/14/2008 Log
Workout 1
Run 0:40 5mi Aerobic run, HR Z 1-2. Some Zone 3 okay on up-hills. After the run do 3-4 strides of about 10-15 seconds each. Focus on good form on the strides.good form on the strides
Workout 2
Swim 1:00 2700yd WU 2x200 easy swim or pull 5x50 drills 100 kick MS: 5x200s (:30) 1 minute bonus rest 5x100s (:20) 1 minute bonus rest 5x50s (:10) CD: 2x100 easy and relaxed Total: 2700
8/15/2008 Log
Workout 1
Bike 5:00 90mi On a rolling course, ride fairly easy, HR 1-2 some 3 okay on climbs but don''t stay in Z3 too long Focus on nutrition. Keep the pace easynothing crazy - just ride for time
8/16/2008 Log
Workout 1
Run 2:00 16mi Keep heart rate in zones 1-3 on a rolling course. ''PROUD'' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don''t force it up.aerobic run on tired legs
8/17/2008 Log
Workout 1
Day Off RES
Take it easy today. Try to take some time and relax.
The work on Friday and Saturday was fantastic!! Greatride on Fridayt and the run Sat was awesome... I was able to pick it up at the end...
weight is down and i'm eating right - gotta go get some sleep...
Plan Time: Swim 2:40 Bike 7:30 Run 3:20Plan Dist: Swim 7200yd Bike 138mi Run 26mi
8/11/2008 Log
Workout 1
Swim 0:40 1800yd WU: 200 swim easy, 4x50 drills (:30), 100 pull buoy easy, 2x50 kick MS: 5 x 200''s even ones with pull buoy, odd ones swim moderate (:45) CD: 200 swim easy any stroke
8/12/2008 Log
Workout 1
Run 0:40 5mi Keep the HR in Zone 1-2 for this run. Stay relaxed and smootheasy does it today
Workout 2
Bike 1:00 20mi On a rolling course, ride fairly easy, HR 1-2 some 3 okay on climbs but don''t stay in Z3 too longeasy ride
8/13/2008 Log
Workout 1
Bike 1:30 28mi Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.
Workout 2
Swim 1:00 2700yd WU: 200 swim, 4x50 kick, 100 drill MS: 100 (15"), 200 (15"), 300 (20") 400 (30") 400 (30"), 300 (20"), 200 (15"), 100 CD: 2 x 100 2,700
8/14/2008 Log
Workout 1
Run 0:40 5mi Aerobic run, HR Z 1-2. Some Zone 3 okay on up-hills. After the run do 3-4 strides of about 10-15 seconds each. Focus on good form on the strides.good form on the strides
Workout 2
Swim 1:00 2700yd WU 2x200 easy swim or pull 5x50 drills 100 kick MS: 5x200s (:30) 1 minute bonus rest 5x100s (:20) 1 minute bonus rest 5x50s (:10) CD: 2x100 easy and relaxed Total: 2700
8/15/2008 Log
Workout 1
Bike 5:00 90mi On a rolling course, ride fairly easy, HR 1-2 some 3 okay on climbs but don''t stay in Z3 too long Focus on nutrition. Keep the pace easynothing crazy - just ride for time
8/16/2008 Log
Workout 1
Run 2:00 16mi Keep heart rate in zones 1-3 on a rolling course. ''PROUD'' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don''t force it up.aerobic run on tired legs
8/17/2008 Log
Workout 1
Day Off RES
Take it easy today. Try to take some time and relax.
Wednesday, July 30, 2008
What a long day...
Well the day started out normal -
up at 5:15am - dress for the pool and head to the Y...
Got there and the Chlorine was off the chart and they had to close the pool - so i went for the run portion of my workout - supposedly 5 miles at pretty quick tempo...
Dang it was humid even early... got in 5.01 in 37 mins for a 7:24 avg pace - felt great - hammy still there but then i stretched and did core work for 20 mins to loosen it up.
later after lunch i had a chance to check in at the Y and they had the Chlorine issue fixed so i got in my swim - 3400 long yards...
Praise Band practice went long so i didn't get home until 9:50pm - I'm beat - gonna get to bed as i have a tough ride tomorrow morning...BT: Threshold. Ride 25-30 minutes steady in heart rate 4-5a zones. Non-stop. Flat course on your time trial set-up. Smooth pedaling. 85-100 rpm.
Gonna be interesting...
up at 5:15am - dress for the pool and head to the Y...
Got there and the Chlorine was off the chart and they had to close the pool - so i went for the run portion of my workout - supposedly 5 miles at pretty quick tempo...
Dang it was humid even early... got in 5.01 in 37 mins for a 7:24 avg pace - felt great - hammy still there but then i stretched and did core work for 20 mins to loosen it up.
later after lunch i had a chance to check in at the Y and they had the Chlorine issue fixed so i got in my swim - 3400 long yards...
Praise Band practice went long so i didn't get home until 9:50pm - I'm beat - gonna get to bed as i have a tough ride tomorrow morning...BT: Threshold. Ride 25-30 minutes steady in heart rate 4-5a zones. Non-stop. Flat course on your time trial set-up. Smooth pedaling. 85-100 rpm.
Gonna be interesting...
Monday, July 28, 2008
Fantastic Weekend!!
Went with the family down to Myrtle Beach...
of course, had to take the bike and ride - really felt weird on such a flat course...
The humidity was off the chart - wet from the get-go...
Played in the sand with Jackson and watched and helped an 11 1/2 yr old do everything in his power to build a deep enough trench or a high enough sand wall to keep the ocean from devouring the sand castle... Gotta love youthful optimism...even when the inevitable was upon us he keep saying keep digging - faster - faster...
Great run Sunday morning - the hammy was feeling a little tweaked but kept the pace very aerobic - didn't get crazy with the speed and made great time on 14 miles... ran conservatively and felt good about it... got a big blood blister because of the rain and humidity - completely soaked through and through...
I really believe that i have the right formula this time to easily(if you can say anything about Ironman is 'easy') break 12 hours. It's all about pacing and HR low enough that my system can take the nutrition...
Long 3200 swim this morning... the last 400 was done hard and i fell it - tired... gonna sleep good tonight...
Got a massage on the hammys especially and they are really jacked up - tight and knotted up... stretched well later this evening and ran a pretty easy 2 miles with the XC middle schoolers I coach...
going to bed - six miles tomorrow morning...
of course, had to take the bike and ride - really felt weird on such a flat course...
The humidity was off the chart - wet from the get-go...
Played in the sand with Jackson and watched and helped an 11 1/2 yr old do everything in his power to build a deep enough trench or a high enough sand wall to keep the ocean from devouring the sand castle... Gotta love youthful optimism...even when the inevitable was upon us he keep saying keep digging - faster - faster...
Great run Sunday morning - the hammy was feeling a little tweaked but kept the pace very aerobic - didn't get crazy with the speed and made great time on 14 miles... ran conservatively and felt good about it... got a big blood blister because of the rain and humidity - completely soaked through and through...
I really believe that i have the right formula this time to easily(if you can say anything about Ironman is 'easy') break 12 hours. It's all about pacing and HR low enough that my system can take the nutrition...
Long 3200 swim this morning... the last 400 was done hard and i fell it - tired... gonna sleep good tonight...
Got a massage on the hammys especially and they are really jacked up - tight and knotted up... stretched well later this evening and ran a pretty easy 2 miles with the XC middle schoolers I coach...
going to bed - six miles tomorrow morning...
Sunday, July 20, 2008
Fantastic Run today!!
Wow! what a difference good sleep and good meal on Thursday make for a great weekend...
yesterday's ride was a breakthrough and then today's run was out of this world! Nice and easy on the way out - got in 11 miles in 1:30. I have GOT TO STRETCH!! I felt my hammys tighten up a little on the way back in - i was picking up the pace and felling a little 'froggy' - the pace dropped to below 8min/mi and the HR stayed right on target (150bpm) -
looks like a good week of workouts coming up - got to focus on sleep and good nutrition with stretching every day...
yesterday's ride was a breakthrough and then today's run was out of this world! Nice and easy on the way out - got in 11 miles in 1:30. I have GOT TO STRETCH!! I felt my hammys tighten up a little on the way back in - i was picking up the pace and felling a little 'froggy' - the pace dropped to below 8min/mi and the HR stayed right on target (150bpm) -
looks like a good week of workouts coming up - got to focus on sleep and good nutrition with stretching every day...
Saturday, July 19, 2008
July 19th - 12 weeks away
Well today i got the second of several long rides in -
99 miles in a little over 5 hours. Started early, around 6am and was done by 11:30pm - included one stop to add on water. The route today took me out Valley Drive - down to Norwood, left onto 731 into Mt Gilead and then into Troy - crossing over and picking up Hwy 109. Took Hwy 109 all the way to Denton (stopping at the BP in Eldorado for H20) and then left onto Bringle Ferry Rd all the way back through healing Springs and into Pooletown and then back down high Rock Rd - to finally home.
I feel the best i have in some time for Kona - we've been moving and it has really taken a tool on the family and my training. Tomorrow is a 13 miler early and then off to church and then showing some homes on the lake. Who said anything about having an easy life. If this was easy then anybody could do it.
99 miles in a little over 5 hours. Started early, around 6am and was done by 11:30pm - included one stop to add on water. The route today took me out Valley Drive - down to Norwood, left onto 731 into Mt Gilead and then into Troy - crossing over and picking up Hwy 109. Took Hwy 109 all the way to Denton (stopping at the BP in Eldorado for H20) and then left onto Bringle Ferry Rd all the way back through healing Springs and into Pooletown and then back down high Rock Rd - to finally home.
I feel the best i have in some time for Kona - we've been moving and it has really taken a tool on the family and my training. Tomorrow is a 13 miler early and then off to church and then showing some homes on the lake. Who said anything about having an easy life. If this was easy then anybody could do it.
Subscribe to:
Posts (Atom)