Your Week in Training May 6 - 12

Day	miles	type
Mon	06	easy	63°F	Through Princeville to Hanalei Bay and back at dawn.
	06	easy	74°F	AM: Hike from Ke'e Beach into Hanakapi'ai Valley and back via Kalalau Trail.
Tue	--
Wed	11	trail	75°F	Run from Ke'e Beach to Hanakoa Valley and back via Kalalau Trail.
Thu	23	trail	75°F	Wailua to Hanalei Bay via Powerline Trail.
Fri	--
Sat	--
Sun	--
Week	46
YTD	994

Okay, I know that these are a lot of images for a thread like this, but so be it.

On May 4th my brother Pat and I kicked off a one week stay with other family members on Kauai by running the Kilauea 5K - to benefit the Kilauea Elemantary School. The event also included a 1 Mile Keiki [children's] Fun Run. It was a very laid back enjoyable event. Here's the scene after the finish.



At dawn on Monday I ran a loop through Princeville to Hanalei Bay.



Later that morning Pat and I hiked a few miles in on the Kalalau Trail and up the Hanakapi'ai stream a mile. This was our first taste of the rugged Na Pali coast. Here are images of Hanakapi'ai Beach and pure Pacific waters from 500 feet up. Paradise for sure, but a sign on the trail above the beach warns that the powerful undertow has claimed 81 lives.





At dawn on Wednesday, I ran the first six miles of the Kalalau Trail, turning around where the trail crosses Hanakoa stream. I could have ventured upstream about 1/2 a mile to see the spectacular Hanakoa waterfall. But as this was a running workout that already featured 5000+ feet of elevation change with difficult footing in a 12 mile round-trip, I did not. Had I been really ambitious I could have continued to the end of the trail at Kalalau Beach--11 miles one way--for a 22 mile round-trip. If my images below from the half distance tantalize you, you'll want to watch the video that Max King made of the full round-trip (he's the winner and all time record-holder at last year's JFK 50 Mile). Warning: it's thrilling, dangerous and may just make you pee your pants. Here's the link:

https://www.youtube.com/watch?v=Gca6Fgw8jHc&feature=youtu.be



At dawn on Thursday I set out to traverse the island from east to north coasts along the unmaintained Powerline Trail. This turned into a somewhat longer trail workout [23 miles] than I bargained for as I doubled back a few miles to get directions before finding the trail-head (adding 4 miles). I encountered no one else on the trail that included water hazards, slick rock, mud and sharp-edged tall grasses over the trail that lacerated my shins nicely. Nonetheless, I was treated to spectacular views of Kauai's tallest peaks, reputedly the wettest spot on earth.





Yes, my Garmin 405 ran out of juice at 19.5 miles. But then I wasn't figuring to be out so long. Fortunately, I only had to bushwhack once at 15 miles where a wide and deep stream sliced across the trail. I was able to find a crossing point about 50 meters downstream though tall grasses that I could jump without fording.

I recommend the Kalalau Trail without reservation--it's difficult but well worth the effort. The Powerline Trail is suitable only for someone looking for an adventure--and then only in pairs or larger groups--not solo.

Recap of the week:

Monday - Easy 4.5 miles; core and weights
Tuesday - 7 mile tempo run
Wednesday - 5 easy miles; core and weights
Thursday - Fly to Boston, pack, and get ready to leave
Friday - 10 hr drive back to Cleveland
Saturday - 10 miles at 8:49 ave pace
Sunday - 6 miles easy

WTD: 32.5 miles YTD: 692 miles

Well I forgot to post last week but it was another 84 mile week. This week was another good week and things are building closer and closer to we're I eventually want to be mileage wise. The great thing is my weight is finally down from 195 to 171, which means only a few more pounds for to get to my ideal running weight.

This past week:

Sunday: 8 miles
Monday: 8 miles
Tuesday: 8 miles
Wednesday: 12 miles
Thursday: 10 miles
Friday: 10 miles and 10 miles total 20 miles
Saturday: 12 miles and 12 miles total 24 miles

Week 90 miles

M-off
Tu-8mi easy
W-9 holes golf
Th-5mi easy
F-off
Sa-7mi tempo@7:25 ave pace (6:57 peak mile)
Su-off
20mi week 559YTD
NICE PICS Kevin

Lots of miles...

M - 17.3mi recovery
T - 55.3mi hilly
W - zzz
Th - 17.8mi easy, 44.4mi with some pain
F - 36.9mi steady
S - 54.8mi mountainous
S - 103.7mi flat and fast

Week - 330mi, ~18hr

First run in a long while coming up shortly.

Nice pics, KB, that's a lot of elevation there.

Mon - 5.1 miles
Tue - 8.6 miles with 6x800 meters intervals
Wed - 5.1 miles
Thu - rest
Fri - 6.1 miles
Sat - 12.25 miles
Sun - 4.25 miles

Week - 41 miles
YTD - 568 miles

Well, I've put together a 10 week base building plan for myself that builds to a long run of 18 miles before the fall marathon training cycle starts and this week was week 1. I ended up a bit short of what I had planned, but that was due to about 7-8 hours of yard work and landscaping today. My retaining wall is a little over half way dug out and the garden is set up and planted though.

Mon-off
Tues-5 in the hottest hotel workout room ever
Wed-8 hilly miles at Shelby Farms in Memphis
Thur-6 w/hill sprints in the not quite as hot that day workout room
Fri-off
Sat-7 easy
Sun-8 easy plus all the yard work

Week-34

Mon: 7 at MP+50sec/mi
Tue: 7 at MP+40sec/mi
Wed: 10km at MP+10sec/mi
Thu: nil
Fri: nil
Sat: 5km race. At 20:44, slower than the 10K I did six weeks ago (41:22). Very disappointed until I discovered that I placed 14th of 181 and had the best age grade. I suspect the wind was stronger than I realised.
Sun: nil

Total: 23 miles

Physio's instructions are to halve my mileage for a few weeks and try not to race, but he did reluctantly give permission for the 5K.

Mon-Tue:0, still recover from the injury
Wed: 1, still not good enough
Thu:7
Fri:8
Sat:2
Sun:2

Weekly: 20

I am back at least.

Solid week. More strength work this week to keep things a bit more balanced.

Mon: 8 w/ 1,300' of vert, strength
Tue: 11 w/ 1,400' of vert, last 4 comfortably hard
Wed: 6 easy, strength
Thur: 10 easy
Fri: 10 easy/moderate
Sat: ~16 w/ 3,000' of vert (really fun and challenging run)
Sun: 8 easy

Week: ~70

Kevin - What great adventures! Glad you didn't spend your time in Hawaii roasting yourself on the beach... Thanks for the photos.

---

Back to the first of my two "hard" weeks in a row.

Tue: 2.6 miles walking
Wed: 3.1 miles barefoot
Thu: 8.3 miles low HR
Fri: 3.1 miles barefoot (weird work schedule)
Sat: Rest
Sun: 10.3 miles low HR
Mon: 24.2-mile, surprisingly awesome, trail run

Week: 51.5 miles

Awesome run Kevin. Kauai is amazing. One of my favorite places in the world. That beach at the start (ke'e? - something like that) is one of the top 3 beaches I've ever been to.

And guess what shirt Max was wearing in that video??

Awesome pictures Kevin!
Still recovering from my 50 miler and transitioning into training for shorter races and triathlons.

Mon: 1.5 hours on trainer + 5 miles
Tue: Off for travel
Wed: 45 min elliptical + 7 miles TM w/ 4 x 1 @ 6:00 + 7 miles PM
Thu: 15 min elliptical + 6 miles
Fri: 1.5 hours on trainer
Sat: Off for Wendy's race
Sun: 5 miles

WTD: 30 miles
YTD: 977.25

Love those pictures:

34 miles some basic speed work to segue into marathon base training starting (this week).

Awesome photos Kevin. Loved the video...Max is a pretty neat guy...he spends a lot of time with us mere mortals.

M-Rest (recover from HOT Cinco de Mayo 10K)
T-Swim including 2 split 500's, bike to/from pool 11.5 mi
W-4.5 mi w/ 4 @9:14
T-Swim, bike to/from pool 11.5 mi
F-Walk Bluegrass fields with backpack sprayer 3 mi
S-9 mi @ 10:08 Hot again
S-Fixed Mother's Day breakfast for 13 family members.

Kevin, I haven't been to Hawaii since '88. I've always wanted to go back if for nothing else than to just run the trails. Great pics.

Taper week for me. Ogden marathon on Saturday. I'm just going to take it easy. My training hasn't been the best.

Late but still gathering miles. We're busy closing up the South house so we can head to the North house this weekend.

Kevin...all I can say is OMG! Beautiful, breathtaking and I'd never get Todd on anything like that. We both loved the islands. We've only been to Oahu and Maui. Loved running both and really want to see the other islands.

Mon: 5.0 mi
Tues: 0
Wed: 4.2 mi
Thurs: 5.0 mi
Fri : 0
Sat: 5.6 mi

Total:
Wk = 19.8 mi (oh so close to 20. Charmin Garmin says I did 19.9 miles. One lousy block would have given me 20...what was I thinking?!?)
MTD = 53 mi
YTD = 163 mi