Go ahead and tri--make my day!!

Bad back ache today and the same reoccuring stomach problem.  Took today off.  I need to keep lifting to keep my neck and back on shape.  I am not sure what is up.

Lifted this morning for 30 minutes.  My back is still sore, but not as bad.  I actually think it is because of my neck . . . it is a long story.  I do better when I keep up on some strength training on my neck and back.

Listened to a good podcast (Tri-talk episode 60) on reasons distance runners should strengthen the medial glute muscle.  I will check that out some more.  They say that is important to keep strong to avoid IT band problems.

Had a good swim workout.  Swam a stress free mile.  I did not really time it, but it was under 33 min.  I was trying to swim as effortlessly as possible, and did not push myself at all.  It was a base workout for the swim. 

I did 4x 50 in 51s and another 200 of drilling.

My wife called me at work and told me the airlines that we had tickets ATA to Hawaii went bankrupt yesterday.  so we spent a couple of hours working that out.  We have tickets now, but I still need to get some for my parents.  Aloha airlines went belly up too so two carriers to Hawaii went out of business in one week.  Talk about a mess!!!

Got to have a nice easy base run.  Ran my riverbottoms 10k route.  Took 50 min.I have been turning on the alarm clock to get more time to do a workout and I think my body is finally getting use to getting up earlier.

Lifted before I ran. 

In my work I have been trying to get employees to agree to a wellness plan where everyone has to go get a health screening or risk assessment. It has been interesting to watch the politics of "you can't tell me what to do with my health . . . . but I want you to pay for my health problems." 

I was going to have my truck inspected so I drove down to the shop and dropped it off and took my bike out.  I just can't stand to wait for my vehicles to get inspected or oil changed.  So I usually exercise when I wait.  I did not get it inspected (their smog machine was down) but I did get in a 1:30 bike ride.  I just had a relaxing ride.  Went up Hobble Creek Canyon where I had never been before.  They have a bike path and it was nice.  I will have to bring my girls and their bikes up there and do a bike ride and picnic.  I kind of do not like to ride my bike on separate bike/running paths, since they have lots through streets and curves, plus they usually have a limit of 15 MPH.  I like to train faster than 15. I think it is rude and unsafe to go whizzing by runners who might not know you are coming.  And if you do announce, then they scramble and panic so you don't know if they will jump in front of you.   Then if you go on the road--and it was a narrow road you feel stupid for being on the road because the drivers are thinking "what is this idot doing the road, when the city spend all that money on the bike path."  So I was not doing an agressive ride and slowed it down.

I went up Whiting Hill just for kicks. 

I finally felt the fuel bonk come up right in the last 10min.  But I was almost home so I did not pull out my granola bar.

Knees felt great.  I did not spend as much time in the areo bars, but my neck is still struggling with the lower bars of my tri bike.  I am not sure that will ever be fixed since I have had this neck injury for 18 years.

It was good to kick off the outdoor biking season with a over milage training run (over 40K or 24.8m).  Getting more of those in will be a key to my bike training.

Bought new running shoes.  Asics 2000 something.  More expensive than I usually pay $75.  Since I only log 15 miles a week, my shoes last 9 monthes.  You that clock 50 miles a week must have to buy shoes every month or two.

Ran my warm up lap around the school and the short riverbottoms route.  Felt pretty good.  Easy run.

Life is getting hectic.  We are going to Hawaii on Friday and have to get everything sorted out.  Softball for my daugher starts Wednesday.  Working out might take a back seat this week.

Spun last thing at night on the indoor trainer for 30 minutes.  Lifted for 20 minutes.

Short and sweet today.  I did a timed 800 in the crowded fast lane.  I always swim for my life when I am in with them.  I have not broke 5:30  800m for some time.  I had to wait for the speed boats to pass one time so I rested about 15-20 sec (I turned my watch off) , but did record a 14:54.  My PR is 14:59, but with the rest, it does not count as a PR.  I was not too tired. 

But here are some things I did.  I am writing this so I can remember what I did to go fast.  I have been working on keeping up the momentum by kicking when I reach.  That means going to a two beat kick a little bit more.  I reached more than I usually do. I think by reaching or getting longer, my legs came up a bit more.  I reached around the barrel a little bit better with my arm and hand. 

Ran this morning.  Ran my warmup around the school, and ran my 10k route, but cut it short.  Total time 57 min.  Felt pretty good, but some aches came on at the end.

Vegas Tomorrow and Hawaii on saturday.

Ran the running path in Las Vegas--45 min.  Biked on the recumbant for 30 min.  Good workout.

Aloha Hawaii,

After a long travel day on Saturday we made Laie, Hawaii.  I ran by the PCC and the Temple and then behind it.  It was a pretty cool run since I went beyond some gates and ended up going through jungle paths and straight up to the water tower.  I came back a differenent way and ran by a sign that said Danger explosives.  Then a dog with an attitude chased me.  Fun was had by all.

Sore muscles!! I was sooo sore.  I think the hill up to the water tower did me in.  Rest day.

Still pretty sore and we went Snorkling first thing in the morning so no workout.

Ran at lunch.  I could feel my lungs burn a bit.

Got home from scout camp and the party convention and was so wound up that I had to blow off some steam.  Biked a decent loop around V. Copes.

I have been so busy that I have not had a lot of time for the blog.  I missed most of the week with a cold and a crazy week.  I need my workout time.

Ran at lunch today for a sunshine workout.  Felt pretty good.  I have to get my milage increased of the Ragnar relay in June.  I have the Canyon Fun run this saturday, but I don't think I will taper much since Tom is not going gun ho for it. 

I am having a harder time getting back into the groove after the vacation, and cold. 

Hectic day.  30 min of lifting.  No cardio.

Got to have a training with one of the biggest names in the US in PE.  He was a big advocate of kids being active. 

Swam a timed 800 in 15:55.  It had been quite a while since I was in the pool.  I was just getting back into form and then another lay off.

Did another 800 of pull boay, fist gloves, and 4x 100 intervals.