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It has been a lot of fun this time around here in Kona; swam in the ocean daily; visited the Mauna Kea observatories and then watched the sunset; seen beautiful waterfalls; played on a green sand beach; and of course ran 
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4.5 mile hike along the south side (South Point) of the island of Hawaii - heading to the green sand beach. Beautiful day… water was really warm too.
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Today was the first time I have swam part of the Ironman course.. The water and scenery were great, but the current and wave action was far more that I have ever experienced. But it was fun swimming and seeing the marine life tooling about below.
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Ran down to the Ironman swim start (1.5 miles), then swam roughly 1/2 mile of the Ironman swim route, then ran back home (1.5 miles)… Excellent workout!
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Thanksgiving day run - 3 miles, seemed like we ran way faster than the previous day but somehow ended up with the same time and distance. Oh well…
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Running in Kona is so nice, calm, and peaceful.. quick run with the family unit…
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First run in Kona since June ‘08. My gawd I love the place! This time around though my 16 year old son ran with us as well… As we ran along he turned to me (his first time here) and said that I might have to drag him back onto the airplane when we head home next week.. good sign!!!
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Ladro Coffee to Wilmot Park and back through Cascadia/UW campus. Still nice and warm out for November in Seattle! Someone who asked asked us to run at 7am today forgot to set their alarm last night! Hmmmm… now who could that be I wonder? Great run today though - the average pace is getting lower and lower… love it!
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Ok - not sure why I continue to do this but every other month I have my wife wax my chest. Holy mother of pain does it hurt… but it is a good pain, right? For me the pain is not like the actor in 40 Year Old Virgin, but nonetheless I have the occasional yelp. Anyone else out there that puts themselves through this self torture?
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Here is the swim workout for today - 1800 total meters including a 500 meter time trial. The time trial was to establish a baseline of the total time (for me it was 10:51) for 500 meters…
Warm up
- 2×100 swim
Main Set
- 1×50 swim
- 1×50 kick (with board)
- 1×150 pull
- 1×200 swim
- 1×150 pull
- 1×50 kick (with board)
- 1×50 swim
Drill
- 4×50 swim descend (1-4 seconds each 50)
Time Trial
- 1×500 time trial
Cool Down- 1×200 Swim
Workout:
