Cycle to the Sun 2017

Three weeks ago we flew to Hawaii.  Instead of our usual Hawaiian Airlines flight #1 to Honolulu, we flew to Maui.  It's been a while since we went to one of the other islands and had some down time.  Of course for us it's never just Rest and Relaxation, there's always some Recreation involved, too.  While I did a little bit of running, the biggie this time was for Les - Cycle to the Sun:

The legendary Cycle to the Sun is one of the most difficult bike climbs in the world.

The ride climbs 10,000 feet over 36 miles and reaches gradients up to 18%. As a comparison, the famed Mont Ventou in the Tour de France is only a 5,336 foot climb over 13.6 miles. It starts in Pa’ia at sea level and finishes up on top of the Haleakala Volcano at just above 10,000 feet (3,048 meters).

If you've ever been to Maui, you've seen ads for riding down Haleakala.  Les has ridden up Haleakala three other times but never raced it. We arrived on Wednesday and took Thursday and Friday as full on R & R.  Les got his bike ready and went for a short ride and I went for a short run, but there was a lot of relaxing involved, too.

Lanai island

We had an early start on Saturday morning to get to the race on time.  We both knew quite a few of the riders (the race is capped at 200.)

After an Hawaiian blessing, they were off!

I knew I would have plenty of time to wait, so I headed to the nearest coffee shop.  I ended up spending two hours with a lady whose husband was also in the race.  We shared stories about family and adventures.  My plan was to drive to the summit and hopefully see Les a few times along the way.

I stopped at the Visitor Center and watched Les go through.  Then I drove a few more miles to see him again.  I cheered for every rider who came by.  I was disappointed in most of the other friends and family members who were at the lookout.  They just stood there and only cheered when their rider came through.  I had fun with it, even asked "are you questioning your sanity right now?"  One rider said, "No, that was 10 miles ago!"  It's a grueling race and I know even a few words of encouragement can mean a lot. 

Riding strong enough to flash the "I love you" sign!

I was at the summit when Les came across the finish line.  The friends and family there were a lot more active - cheering for each rider.

He had been sick for about 3 weeks leading up to the race.  This is no easy ride at 100%, so I was happy to see him finish with a smile!  This was Les' fourth attempt and fourth successful finish on this ride.  His fueling was right on and Dramamine on Friday night/Saturday morning kept altitude sickness at bay.

It was a very clear day at the top.  In the distance are Mauna Loa and Mauna Kea on the Big Island of Hawaii...

Since the race I have heard Les say about a dozen times, "I want to ride Haleakala again!"

Have you ever been to Maui and tried the downhill? 
We rode it on our first visit to Maui in 1996.  I hadn't been on a bike since about 6th grade so it was pretty scary to me.  I'd love to do it again but don't plan on riding up!

Seasons Greetings!

Life has many seasons.  Les is finishing his cycling race season.  His final race is this Sunday - the Dick Evans Memorial Road Race.  This is the biggie.  The race is in memory of Dick Evans, a cyclist who was killed while riding.  "The course is a 112-mile loop around the beautiful island of Oahu, passing through Waikiki, Honolulu and along the famed surf breaks of the North Shore. The Dick Evans Memorial is an event rich in history and competition, routinely contested by Hawaii's best as well as top amateurs and pros from California, Japan and elsewhere. Triathletes also know that this race was once combined with the Honolulu Marathon and Waikiki Roughwater Swim to become the first ever "Ironman" triathlon competition (and now you know why the cycling leg of any Ironman-distance competition is 112 miles!)" (Source: CyclingNews.com)

Tradewind Cycling Team at Feed Zone #2 2014 DEMRR

While Les is riding, I'll be driving to the North Shore and helping at Feed Zone #2.  Cyclists do not stop on this race.  They ride through four feed zones and an army of volunteers is there with filled water bottles.  Les raced the course two years ago and I volunteered.  I was so nervous about handing off to cyclists as they rode, but no one crashed in our feed zone!

After last Sunday's Olomana Road Race - Les was 3rd in his AG

I kinda consider myself a cycling groupie.  I've volunteered at three of the five races Les has done so far this year and I've been at the finish line for the other two.  Last week I was on traffic duty with a Honolulu Police officer trying to keep drivers from running over cyclists.  The cycling community here is very close - they rip each others legs off during races but they are all great friends off the bike.

Text exchange last week.

Next week I will kick off marathon training season #5. Since my 10k race in May, I have definitely had an off season!  I've run without any intensity.  I have no speed or endurance.  My first long run is a week from Saturday - 10 miles.  That is going to hurt!  I'm sure there will be multiple walk breaks.  But I've got to start somewhere.

#RainbowSelfie - that's not a wart on my face, just a large raindrop!

I love the training plan that I use.  I bought it for my first marathon and Training Peaks lets me reapply it.  It has been similar each time, but not exactly the same.  I am definitely going to keep cycling.  Running three days, cycling two days and resting two days seems to be a really combination for me.  I'll be posting my weekly schedule on Sundays and posting a recap on Saturdays.

Marathon PR from last year

I've also been going through a hot season, and I don't mean summer.  My hormones are back on the crazy train.  Two years ago I was on the emotional crazy train, now I'm dealing with hot flashes about 4-6 times a day/night.  They don't last long but they sure are uncomfortable when they hit!  While I keep hoping this season will come to an end soon, I know I'm not the only woman to live through it.

What season are you in?

Photo of the Week

The Mid Pacific Road Runner's Club posted pictures from last week's 10k.  I found this photo:

That guy on the right?  Twenty five years of adventures and he's still cheering me on. Not only is he running next to me, he's filming and he's carrying water and a towel for me.  What a guy!

This Week in Hawaii Kai

I'm really happy that I had a great week!

It's been a long time since I've done a weekly review.  When I am closely following a training plan I like to post the plan and how it went.  I haven't been following a plan at all but this was a great week.

Sunday - Bill Beauchamp 10k Race - Ran 6.35 miles in 1:02:34, 9:51 pace
This was a great race for me, placing 2nd in my age group.  I felt really strong the entire time.
Also did a short warm up of 0.82 miles

Monday - Walked 2.26 miles
My legs didn't feel too bad but I have some new walking shoes that I bought for our trip.  The first time I wore them I got a blister, so I've been getting out and walking in them several times a week.  I think they'll be fine.

Tuesday - Rode 11.19 miles in 1:03:38, 10.5 mph
This was a pre-work ride with Les.  We rode up "Heartbreak Hill" which I PRd.  Les took a left to go up Kamehame while I continued on to Sandy Beach (PRd that segment, too.)  I was back at the corner before Les was, so I started up Kamehame until we met.  I'm not ready to conquer that climb yet, but hopefully soon!
Also walked 2.44 miles

Wednesday - Rest day
Drove in to Waikiki to have lunch with Les.  We walked to our favorite little pizza place for lunch.  Since we both had plans to hit Tantalus on Thursday morning we decided to eat a big meal at lunch time.  This worked like a charm!  I had great energy and no GI distress on Thursday morning.
Walked 1.2 miles

Thursday - Ran 10 miles in 1:49:05, 10:55 pace.
Anytime I can run Tantalus with an average of under 11 minutes/mile I am really happy!

Friday - Rest day
My legs were sore within an hour of getting home on Thursday.  I knew I would need this rest day.

Saturday - Rode 16.49 miles in 1:14:49, 13.2 mph
My legs are still sore and I thought an easy spin was in order.  Les was meeting his cycling team in Waikiki at 7:00, so I rode the Kalanianaole Highway with him and turned back before we started the climb over Diamond Head.  There were large groups of cyclists everywhere.  They get up early and get going around here.

Totals:
Running:  17.17
Walking:  5.90
Cycling: 27.68
Total:  50.75

What's Up?

I really don't like to start a post with an apology/explanation.  I don't make any money off this blog, it's not my job, but I also know I disappeared for over a month!  Everything is fine, I've just been busy.  This seems to be my blog mode when I am not in full on training mode.  The past four weeks would have looked pretty much the same:

Ran, rode my bike, ran, rode my bike, ran...

In the middle of that we also flew home to California for a few weeks. Les then flew to Tennessee and met up with his brother for their annual Georgia Bike Camp - a week of riding and hanging out with a bunch of guys.  I enjoyed being in my own home with my own bed and my own kitchen!  I didn't run much because I left both pairs of good running shoes in Hawaii and with my size 5 feet picking up a pair at a local store never happens.  I also turned 52 while we were home.

Pre-flight ride to Makapu'u lookout

We are now back on Oahu and I've been running and riding.  Oh, and I have a 10k race on Sunday!  I'm pretty under-trained, but I still plan to run it.  $10 for club members so I couldn't pass it up.

Next up?  Les and I will celebrate our 25th wedding anniversary this month.  We're celebrating big with a two week trip to Europe!  We booked this about a year ago and I am so excited that it is finally here.  We leave on Thursday, May 19th, flying nonstop LAX to Rome.  After a few days in Rome we will meet Royal Caribbean's Jewel of the Seas for a 9 night Greek Isles cruise.  Our first stop is Sicily and we are mountain biking up Mt. Etna!  This is our third cruise and I am really looking forward to shutting everything else off and just relaxing with Les. 

I don't really worry about gaining weight when we travel because we've always done R & R & R - rest, relaxation and recreation! We got engaged at Yosemite, after a hike, so that should have been an indication of what life with Les McElhaney was going to be like.

I said I'd follow him anywhere, I just had no idea we'd actually go everywhere!

Are you married to an adventurer/travel lover?  Best trip you've ever taken?

First Quarter Wrap Up

Last week before our ride - with the full moon over our shoulders

I am loving my new bike.  I've now "commuted" with Les three times in the past two weeks.  Twice last week I went with him on the Kalanianaole Highway.  It's 13 miles round trip.

The Diamond Head Overlook - lots of surfers were out

Yesterday I kept going with him until we got the Diamond Head Overlook.  I was at 9.5 miles when I headed towards home and decided I would add some in our neighborhood to get it up to 20.  I averaged 14.1 mph.  This is such a change from mountain biking!  The highway here is flat - I rarely change gears.  I tuck in behind Les, catch his draft, and we hammer the whole way with no coasting.

On the mountain bike, it's up, up, up, shifting into granny gear.  Then it's turn around and flying back down the trail.  I might average 10 mph on a good day but there's a lot of variety in my speed.  I'll also have over 1,000' of climbing verses about 400'.  What this translates to is a lot more fatigue in my legs.  I'm not complaining, I just notice the difference when I try to run the next day.

My commuter with his backpack

On Sunday I ran a new to me route that took me to Sandy Beach.  To get there, I had to run up what the cyclists around here called "Heartbreak Hill."   I had a great run until my GI started protesting about 2 miles from home.  Isn't that how it goes?

Les and I are both racing this weekend.  I'm running the Ford Island Bridge 10k on Saturday and Les is racing the Tantalus Time Trial on Sunday.  Packet pickup for my race was last weekend.  I got my t-shirt and the back is so cool...

But the FRONT!!  What?!  Oh well, it's just cotton, so it's not like I would wear it running!

Sorry, we used all the ink and color for the back...

I don't have a plan for this race.  It's my first 10k and I'm just hoping my legs feel fresh.  I'd like to finish in under an hour, but I have no idea if I will.  There were almost 2,000 finishers last year, so that means a crowded start.  I'm sure getting up the bridge will spread everyone out.

Clever business name! #seenonmyrun

My mileage is just slightly below last year's at this point.  362.49 this year vs. 379.01 last year.  Now that I'm upping the cycling miles I expect to catch up and pass last year.  My running numbers will ramp up in the Fall for my December marathon.

Miles as of 3/31/16:

Running:  176.80
Walking:  62.43
Cycling: 121.53
Kayaking:  1.73
Total  362.49

Do you track your distances each year?  Are you on track this year?

First Post Marathon Run and My Next Race

I finally ran yesterday and I was surprised by how well it went.  I did a 5 mile loop at a 10:32 pace and ran every step.  I am really trying to focus on running all the hills on my routes.  Yesterday's run had just under 400 feet of climbing.

As usual, Southern California skipped Fall and has gone straight to Winter.  At least Winter for us - lows in the 40s which is my favorite running temp.  So I'll be a happy runner for a while.

We travel to Florida next week for the McElhaney Family Thanksgiving Reunion.  We have several runners in the family, most notably Les' two nephews who ran cross country this year.  On a whim, I Googled "Turkey Trot 2015 Florida" and found a 5k Turkey Trot in the town where we'll be staying!  Les agreed to run it and we sent an email trying to get some other participants.  So my next race is the "Mexico Beach Community Garden Turkey Trot 5k" on Thanksgiving morning!

Is it turning cold where you live?  Will you run a Turkey Trot this year?

Did Somebody Say Ice Cream?

We'll be spending some time on Oahu late this month/early next month.  Since I ran the Honolulu Marathon last year I know lots of training routes.  There is also the BioAston Marathon Readiness Series.  I didn't get to do any of those races last year, our schedule never seem to coincide.  After I booked our current flights, I checked the race schedule:

Sign me up!  My plan for that weekend is 20 miles so I'll need to add a little, but racing 25k (15.5 miles) on the windward side of Oahu will be great.  Hawaiian runners are fast and fit.  There was a 20k this past Sunday and the winner of my age group (female 50-54) averaged 7:40 a mile!  I might finish in the top half if I can run my marathon goal pace, but there's always wind, sun and humidity to take into consideration.  No matter my results, it will be a great training run just 5 weeks before my actual race.  It's only $35 and when the sponsor's name includes ice cream, there's no reason not to!