Chun's to Waimea 1.6 mile

The third race of the series was another successful day. This weekend, I carpooled to Waimea Bay with Amy, another hardcore triathlete. (12 Ironman completions) Wow! The race was a point to point from Chun's bay to Waimea bay.


Race registration

It was a mass start beyond the breakwater. We knew that we had to swim against the current, but we were not clear on how to maneuver through the rocks near the finish. I managed to catch up with swimmers that steered me in the right direction. Amy however, went a little out of the way to the big rock, and a volunteer on a paddleboard was kind enough to tell her to go the other way. She may have added a couple of minutes to her finish time.

Finish Line

I scored another 1st. place plaque in my age division. Yippee. In two weeks we'll be swimming the last race of the series from Sunset Beach to Waimea Bay. It will be a total of 2.4 miles.

Getting pumped up!

Amy's strong finish

Happy laps

Our Master's group swam a solid set in efforts to lock in that open water pace strategy and prepare for race #3 this Saturday on the North Shore. www.hawaiiswim.com
Today's special:
Warm 250 choice, 200 (50F/50Back), 100 IM
Main set: 4 times
200 pull @ 3'
8 x 50 @ :55
100 kick
leave on next top
200 cool
scm 3550

Tinman Triathlon

The infamous Tinman Triathlon of Honolulu, HI was a huge success. Linsey got 2nd. in her AG and I placed 3rd. in Elite.
Our plan to leave the house super early in order to get good parking worked out great. Plus I needed the extra time to change out my back wheel, since there was a slow leak in the valve stem. I rode a Nimble Cross wind on the front, and a Kyserium clincher on the back. Worked fine. We had similar experiences with our legs on the bike and run. We felt really really tight on the ride, but to our surprise, we felt pretty good for the run. This was a really fun race, and it's known as the "people's race." I look forward to coming back next year.

Sample Swim Sets

These sets are courtesy of a small masters group at University of Incarnate Word in San Antonio, TX.

W/U 600
Pull 2x300 @ 4'30 descend
Swim 3x200 @3' 10 neg split
Kick 6x100 @ 2'10
Swim 12x50@ 1 switchers
Cool 200. Total 3200 scm

W/U 600
Three times through- no breaks
2 x 100 kick @ 2'10
2x 200 swim or pull @ 3'20/3'10/3'
4x 50 H/E/E/H @ 1
Cool 200
3200 LCM

W/u 600 Preset 4x {3 x 50 @ 10 sr 25k/25d, 25d/25s 25s/25k
Main set 6x 150 @ 2'15 pace swim or pull
5 x100 @ 1'45-these should be much faster with a major negative split
4x 50 @ 1'15 very fast
Kick 6 x100 @ 2'20

WU 600
Preset 3 x 100 @ 1’50”
Preset 4 x 50 @ 1
Set 3 x thru
300 pace @ 5
3 x 100 choice @ 1’50
Kick 6 x 50 @ 1
Total 3200

W/U 800 Preset: 3 x {3x50 @ 50 1>3
3 x 200 @ 3 make it 60sr
3 x 150 @ 3' a little bit faster now... 60 sr
3 x 100 @ 3'
200 pace or better 60 sr
3 x 50 @ 3 afayc
Set- 18 x 50 @ 1; by 50 -Kick/Drill/2 breaths
Cool 200 3850 LCM

W/U 800 Preset 16 x 50 @ 1’ every 4th kick
Set: 3 times thru- 3 x100 choice @ 1: 50 big descend 1>3
2 minutes rest 200 broken 10 at the 50s
400 25 kick/25 swim total 3100m.

WU 600
Preset 200 @ 3'15 free
100 @ 2'15 kick
50 non free
Set #1 of each is swim, # 2 is pull. Nothing crazy, just pace it out. If you're feeling good you can neg split
2 x 400 @ 6
2 x 300 @ 4'30
2 x 200 @ 3
2 x 100 @ 1'30
Kick 5 x 100 @ 1'50 try to neg split
WD 200
Total 3650

WU 600
Preset 2 x 150 @ 2’30 middle 50 non free
Set 6 x 100 swim @ 1’30 pace
2 x 200 pull @ 3 neg split
4 x 100 swim @ 1’20 pace
2 x 200 pull @ 3 neg split
2 x 100 swim @ 1’15 pace
2 x 200 pull @ 3 neg split
100 fast
WD 100
Total 3500

WU 600
Preset 6 x 75 k/d/s by 25 @ 1’15
Set 3 x 300 @ 4 pull BIG desc 1-3
3 x 200 @ 3 swim Big desc 1-3
3 x 100 @ 1’45 non free BIG desc 1-3
Kick set 2 times thru
100 @ 2
2 x 50 @ 1’10 faster
4 x 25 @ 40 odds fast, evens EZ
Total 3450

W/U 600
Preset 4 x 100 +/- fins at 15 sr 25 k/50d/25 s; mix it up
Preset 8 x 50 @ 1'; 25 NB/25 perfect
Set 12 x 100 free @ 1'45 pace 50 fast @1' non free
Kick two time through
100 @ 2'15 2 x 50 @ 1'15 faster 4 x 25 @ 45 odds very fast evens ez
Cool 200 4k LCM

800 w/u choice
Minimal breaks for equipment only:
4 x 150, 2:45, 50K/100S
4 x 125 (or 100), 2min, P, 3 breaths/length
4 x 100, 2min, IM, descend
4 x 75, 1:30, K
4 x 50, 1min, shooters w/ fins
4 x 25, 1min, blocks (ez back)
100ez
=3100

W/U 800 (2-2-2-2)
Preset 5 x 100 @ 2'05 25k/50s/25k
Main Set 7 x 200 1-3 swim neg split @ 3'10 4-6 pull descend @ 3' 2 minutes rest 200 afayc
Kick 6 times 100 @ 2'10 50 very fast @ 1'10
Cool 200 Total 3800 lcm

WU 600
Preset 9 x 50 @ 50 2ez 1 build
Set 3 x 300 swim @ 4'30 100 pace, 200 neg split
3 x 200 pull @ 3 neg split
3 x 100 non free @ 1'45
Set 9 x 50 @ 50 or 55 or 1' go the fastest interval you can hold.
#1,4,7 are 25 free / 25 fly
#2,5,8 are 25 fly/ 25 free
#3,6,9 are all fly
WD 200

WU 600
Preset 3 x 100 @ 1’40
2 x 100 @ 1’30
Set no breaks:
200 kick @ 4
5 x 100 swim or pull @ 1’30
200 kick @ 4
5 x 100 non free or IM @ 1’45
Set 10 x 100
1-5 @ 1’30 holding between 1’10 -1’15
6-10 @ 1’45 holding under 1’10
WD 200
Total 3700

Cutting it close at the Kalaeola Crit

Taking it at the line makes for an exciting race. The course was fairly technical, but the corners were wide. After about 3 laps or so, the race was between the two of us alternating laps. Tactically I was lucky in that my competitor, Tanya, pulled on the last lap. I also heard her make a little noise as she tried to pass me in the sprint. I am far from being a sprinter, and Tanya is the HI State TT champion. Great Race.

The latest from Scientific American Mind Magazine

"The "runner's high" phenomenon may be widely known, but until now there was no evidence (other than athletes' anecdotes) that the effect actually exists. Neuroscientists at the University of Bonn in Germany finally confirmed with a new type of PET scan that strenuous exercise indeed releases a flood of endorphins in the brain, likely causing the widely reported euphoria that follows a hard workout."

NICE!!

We swam in between the two large rocks and rounded the one on the far right.

Swimmers rounding the final buoy and coming into the finish

SURF'N SEA NORTH SHORE SWIM SERIES #2 CHOLO'S WAIMEA

The second swim of the series is a 1.2m in Waimea Bay.

This is the view as we walked to the start

Ron and Loni had key issues, so Ron decided to stash them in the pink bag.

Let's get wet!!

Settled in Hawaii

Aloha from Honolulu!

After the long flight from Guam, we stayed a few days in a dumpy hotel that allowed pets in Pearl City. It was quickly apparent that we didn't want to extend our stay, so we checked out as quickly as possible and checked into temporary lodging on Hickam. Our dog, Yigo, needed to stay in the kennel, where he roamed around freely all day. After one week, he must have lost 10 lbs.
Permanent lodging finally became available and we moved in all our crap. Well - it's nice stuff, but we have a lot of it!! No central air, so we are living off the tradewinds to stay cool through the open windows. Oh yeah - it's summer, and there are no tradewinds. Darn. Still not quite as hot as Guam, that's the truth!

Russ has hit the greens with a vengence and played in a four day tournament. I started off with a 10 mile trail race called Mango Madness. www.hurthawaii.com. The hills were relentless. The swim, bike and run races are endless in Hawaii. I'm fully emerged in the Hickam Area Cycling Club (HACC), www.hacchawaii.com, as well as swimming with the Masters group at Pearl Harbor, and doing the Waikiki North Shore swim series events. www.swimhawaii.com.

We have been here one month, and I've ridden around the island two times. Once was only 140K with a group of really serious cyclists from the Quick Release team and a few Bocca athletes. The second ride was with HACC and we rode 120 miles. I look forward to more hard rides to get back in shape for the next big race in Texas in October.

The greatest thing about this time of year, is watching the TDF and the swimming trials. I so admire Dara Torres! She rocks!

Stay fit and be safe