Full on Bike

This morning Angie and I met at T1 with our bikes and set out to bike the entire bike portion of the race course starting at 5:40. We had a rough start with some tippsys - yes I did fall over at the light at the top of Kaleiopapa. I was going to hit the crosswalk button without getting off my bike and then a car appeared and tried to get off the bike and leaned the wrong way! Oh well....

Kam III was not too bad and Ang smoked it! I finally caught up to her at Makala because she had hit red lights. Thank goodness I hit them all green or I wouldn't have seen her until the turn around. The ride out to OTEC is fast, but not easy and then the wind blows in your face on the return. Once we got back to town the ride on Alii was good and all of a sudden we only had a mile left! Took up 92 minutes on Angie's clock - it stops when she stops - so I'm hoping it is close to what my real time without stopping would have been. My goal is to ride it on race day in 90 minutes.

Oh, Angie found her big chain ring today and so I'm not going to be surprised if she rides it in 75 minutes next week!

8 days and counting - this was the last big training day. Every workout next week will be pretty easy!

Run and Swim

Tonight after work I ran Wailua road - it's been on my list to do before the race and today was really my last chance to try to run it all before I need to start more heavily tapering for the race.
After 5 minutes I could tell that my heal was starting to have issue with my sock/shoe combo )-: I pulled my sock up and it seemed to make it worse. I ran until every step all I could think about was my heal and decided I should turn around. I made it 2.6 miles up the road/trail - so back to the car was a full 5.2 in about 48 1/2 minutes. 9 minute 18 second miles - not bad with a 550 foot total elevation gain!

I quickly chatted with my mom and hoped in the car to meet Aaron and Autumn at the pool. I swam for 35 minutes without stopping - so about a mile. Felt good - but I'm super ready for bed!

Totals

Talleyed up my miles to help encourage me!

Since May 23rd

Total miles biked : 217

Total miles run: 75

Total miles swam: 8.6

The Bike Course

My eyes opened at 4:57, I shut my alarm that was supposed to go off in 3 minutes off and shut my eyes. "Am I going to get up, I'm so tired, I really need to go..." Then the words of my friend's Doctor rang through my head a few times "Sometimes it is good for you to make your body do things it doesn't want to." I rested a few more minutes and around 5:10 I crawled out of bed to put my bike gear on. "It is still so dark out there." I ate a muffin, packed everything up and headed for the car. I decided I didn't have time to park on the far side of the bay where the race actually starts and parked at the bottom of Kamehameha III road. Right as I parked daylight started to break and I could see the two Puu's at the top of Hualalai mountain. I tried to reset my bike computer and it jammed again, so I have no data other than my stop watch and maping the course. The first 2 miles is a 650 elevation climb. From the top I wanted to ride it out through town on Queen K just to see what it was like for the day of the race. Of course the steepest part is the most narrow, but it wasn't too awful bad. It wasn't as fast down as I thought it would be and still quite a bit of effort to get past Henry. I also got stopped at 2/3 lights and had to walk and hit the crosswalk to get across the highway. The right on Alii wasn't bad, but my legs were certainly fatiqued. I joked a few weeks ago that it might be better to ride up the steep hill from the pit instead of running up it and I renig all comments of that sort after riding up it with tired legs. I nearly didn't make it on my bike! That .3 miles and 150 foot climb is super killer!!
I'm glad I got up - the ride was tough, but good to feel what the course is like and beautiful! As I turned back south Mauna Loa was lit up pink on the horizon! I can't get enough of the blue ocean, flowers, greenry and mountians here in Kona!
So - today I did 15 miles in 60 minutes. The race is 24.8 miles without the slow climb at the end. So... my goal is to finish the bike in under 1 hour 40 minutes.

My goal for the race is 3:20 - 35 minutes for the swim, 1:40 for the bike, 60 for the run and 5 for the transitions.

Holy cow - I haven't updated since the 3rd! Between working and being sick it has been a rough go at it to get exercise in - here's what I've been up to.

August 3rd - short swim - about 25 minutes

August 7th - ran 6.5 in Waikoloa in about 65 minutes- longest run yet

August 8th - 11th stinking sick....

August 12th - biked up Kam III and then around up and down hills along Alii

Today - ran a tough 4.45 from Keauhou resort to the bottom of the road below the hokalia gate in 42 mins! Really hard - but felt good! 200 foot elevation gain twice with 4-5% grades. 9 minute 26 second miles - smoking for me!

Short run - no bike

I tried to go biking yesterday - forgot my helmet and found a broken spoke... so no biking 'til we get it fixed.This morning Aaron needed the car - so I ran to work - it was 1/2 the distance of Sunday and felt 2x as hard... 3 miles in about 28 minutes.