Fifth Overall!

I had a great run this morning.  I took yesterday off, so I had fresh legs.  I took two Endurolytes before heading out, and two more about an hour into my run, plus I had plenty of water with me.  Everything just clicked today!  I ran completely around Diamond Head going clockwise, the other times I've gone counterclockwise.

When I got home, I knew I had run strong and was curious to see what Strava would have to say:

Run at 5:41am

02/28/2013 => Diamond Head Clockwise
8.6 miles in 1:33:53, 10:54/mi
5th overall on Diamond Head Circle (44:59)
5th overall on Ala Wai Dash (13:37) 

Two 5th overall!  There are some fast folks around here, so I was really excited with that high of a ranking!  Diamond Head Circle is a four mile loop completely around Diamond Head with a couple of really good climbs.  The Ala Wai Dash is a 1.4 mile flat segment along the Ala Wai Canal.  I was 8th overall on that segment on Tuesday with sore legs, but today I pushed it hard.

Ave HR 152
Max HR 168
Calories burned 860

And now it's time to pack and catch a red eye home tonight!

Back to Back and More

Full moon shining over the Pacific

I decided to switch things up a bit yesterday.  I was really tired in the morning so I didn't run.  About 8:00 last night, Les headed to the fitness center in our complex and I went with him.  While he worked out with weights, I ran on the treadmill for 30 minutes.  I have not been on a treadmill in over a decade!  It was so hot, I was dripping with sweat in the first half mile!  I used my Garmin just to record laps, punching it every quarter of a mile, then upping the speed or changing the incline.  I got in 2.36 miles in 30 minutes with an average HR of 149 and a max of 163!

The sun starting to rise

I got up and went for a run early this morning.  I have run many back to back days, but never night then day!  I surprised myself and cranked out 7.75 miles.  I remembered to take my Endurolytes, so I was steady most of the way.  Average HR 147, max 160. While out, I saw the moon and the sun, I got rained on and pushed around by wind.  It's a good day!

2:45 update:  I just got back from a trip to the zoo.  I turned my Strava app on and earned 6.1 miles walking.  Most of that did not take place at the zoo - I walked there and back.  I now need a foot massage ;)

Cycling There, Running Here

I knew we were heading west on Tuesday, so I decided to give my knee a couple more days rest and ride my bike before hitting the beach again!

Sunrise over the Ali Wai this morning

I've added a new walking route - Don Quijote is the local supermarket.  I guess you'd call it an Hawaiian Wal-Mart.  The prices are much better than any other market I've been to on the island.  It is just over 2 miles round trip.  Since we don't have a car, I have been going almost everyday because I come back with just what I can carry.  This is turning in to a great workout for my arms. I've also been rained on each time I've gone.  Living the Island Life!

Sunday - Rode 8.73 miles on the road in 47:08, 11.1 mph
Tested my knee this morning and found little pain in my right knee, while my left knee decided to complain!  Maybe it's working its way out of my body!

Monday - Rode 10.21 miles on the trail in 1:11:47, 8.5 mph
I decided to ride my bike one more time before we left the mainland!  My knees weren't too bad.

Tuesday - Sat on an airplane for 5 1/2 hours
After we got settled in to our condo, I made my first trip to Don Q's, not to be confused with DQ (Dairy Queen!).  I bought WAY more than I could carry, so I took a taxi back.
Walked 1 mile

Wednesday - Walked 3 miles
This included a trip to Don Q's and Ala Moana Center

Diamond Head in the distance

Thursday - Ran 1.95 miles in the sand
Took another trip to Don Q's.  I kinda feel European, purchasing food everyday!  Walked 2 miles.

Friday - Rested
I was tired of walking to Don Q's!  We went out to dinner for the first time since we've been here this time.  It was a nice treat now that we're not doing it every night!

Saturday - Ran 5.79 miles in 1:07:48, 11:43 pace
This run started off great, the first two miles were in the 10s.  The heat and humidity slowly started getting to me and I got slower and slower, with my walk breaks becoming longer and more frequent.  I really need to remember to take my Endurolytes, they work but only if I take them!
We have a bunch of errands to "run" today, so I'll be adding a few more walking miles.
5:45 p.m. update:  I walked to the Ala Moana Farmers Market (AMFM) - 2 miles round trip.  Then Les and I walked to Wal-Mart, from there we went to Don Q's and stocked up - another 1.6 miles.  We took a taxi home with all our purchases!

Rainbow on my way home this morning

 Totals:

Running - 7.74
Walking - 9.60
Cycling - 18.94
Total - 36.28

Back in the Sand

We were up early this morning.  Les headed out for a bike ride.  I was still getting ready when he came back in - about 10 minutes later.  It was raining.  Rain + road bike = not a good idea!  We headed out for another run in the sand.  We didn't go far, but I felt like I got a really good work out in!  I'm also happy to report no knee pain!

I pushed the Lap button on my Garmin when we hit the sand, when we turned around and when we got back on the sidewalk.  Here's how it went:

Warmup - 0.36 in 4:39, 12:56 pace
Sand part 1 - 0.53 in 6:41, 12:33 pace
Sand part 2 - 0.58 in 7:43, 13:14 pace
Cool down - 0.45 in 5:19, 11:47 pace

Our cool down was the fastest segment!  It definitely felt different.  Our shoes felt heavy after running barefoot on the sand.

Total 1.95 miles in 24:23, 12:30 pace
Ave HR 140
Max HR 158
Calories burned 180
Elevation gained 0 feet!

Whew! A Week at Home!

I have been so busy this week!  I don't know if it will be like this every time we come home, but this week has flown.  I crossed the final thing off my to do list late yesterday and we're getting ready to fly back to Hawaii on Tuesday morning!

I had plans for a big week while I was home.  It started off with a bang and ended with a whimper.  I don't know how or when, but I have done something to my right knee.  I have pain on the inside, just below my kneecap (a tendon or ligament, maybe?)  If I've learned anything in 16 years of running, it's that small injuries can turn into big ones.  I have not learned this from personal experience, but I've read of many runners who refuse to take a day or two off, then end up injured and unable to run for months.  I don't think I've ever taken more than a week off due to injury and that is because I've always erred on the side of caution.  So here's how this week played out:

Sunday - Rested

Monday - Ran 7.02 miles in 1:17:28, 11:02 pace
I was feeling great.  It was cold again (32 degrees), but there was no wind, so I was feeling fine after a few minutes of warm up.

Tuesday - Rode 9.34 miles in 1:05:32, 8.6 mph
This was the first time I had been on my bike in over a month and I could tell!!  Slow!  This was also when I first notice my knee pain.  I don't think the injury occurred while riding because I noticed it as we were pedaling out of the driveway.  The pain wasn't really noticeable once I got warmed up.

Wednesday - Ran/Walked/Plodded 4.85 miles in 1:08:55, 14:13 pace
I just had no energy this day.  I did a lot of walking, so the knee pain wasn't very noticeable.  I started noticing it more later in the day.

Thursday and Friday - Rested
I woke up with knee pain both mornings and decided to take a little extra rest.

Saturday - Ran 5.78 miles in 1:15:46, 13:07 pace
The first 2.5 miles were great, my pace was in the 10s.  Then boom! Knee pain.  I took a few walk breaks, then ran quite of bit of mile 4.  I started up a hill and the pain came back.  From then on, the pain didn't go away.  Grrr...

I really wanted to run a half marathon this weekend, either today or Monday.  It certainly didn't happen today and I don't know about Monday.  Long term running is more important than a single long run, so I'm just going to take it one day at a time.  Maybe I just need to run in the sand!

Hawaii Week 3 and Back Home to Winter

We are currently back home in California.  Three weeks in Hawaii just flew by.  What a shock to return to winter temps! After lows in the 60s, getting up to 31 degrees this morning was quite a wake up!

At home this morning:

At home away from home:

I was so relieved to step on the scale this morning and see that I had maintained my weight.  Three weeks of eating out nonstop had me a little concerned, but I guess all the walking balance it.  Maybe I'll even lose some next time!

Here is how this week went:

Sunday - Rested

Monday - Walked 5 miles

Tuesday - Ran 6.26 miles in 1:06:19, 10:36 pace
Also walked 5 miles

Wednesday - Walked 5 miles

Thursday - Ran 1.3 miles on the beach in 20:00, 15:23 pace
I think we did as much walking as we did running!  I was pouring sweat in the first five minutes.  I'll be doing more of this when we go back.
Also walked 4 miles

Friday - Rest Day
We took the red eye flight home Thursday night and I did not sleep a wink!  I don't know why, but I just stayed awake the entire time.  Needless to say, I slept a lot on Friday.  We were in bed by 9:30 (7:30 Hawaii time) and I was up at 6:00 on Saturday morning.

Saturday - Ran 7.02 miles in 1:18:21, 11:10 pace
Hello, hills!  Hello, cold weather!  "They" say it's good to change up your workout from time to time.  This was a definite change from the past three weeks.  Where's my Kona coffee?

Totals
Running:  14.58
Walking:  19.00
Total:  33.58

Pre-Dawn Beach Run

This is our last day in Hawaii for this time. We have a red eye flight home tonight. I thought I better do at least one run on the beach before we left! Les got up and ran with me. We didn't have a lot of time, which was just as well since it was so hard!

Diamond Head with the moon overhead.