Really tried to concentrate on front quadrant swimming, and side to side rolling, high elbow recovery. Lots of bodies mixing it up. Felt like i did some zig zagging trying to site the bouys. They had a bouy every 100m, so that really helped with the navg. Had to stop three times to clear the water from my googles. Though I was going to get a headache from the swim cap tightness.

I would have liked to have made 30" swim, but with the amount of people and ocean water......i'm okay with it.

Had to run up the beach and around to the back of the transition area. Sat down, rinsed legs and feet, put socks and bike shoes on, loaded up some gels and cough drops / gum, drank some gatoraid, and set off for the bike exit.

A few quartering crosswinds in the Ewa bound direction, headwinds coming back, especially back up Lagoon Dr and the final 4 miles on Ala Moana. My hip joints started a dull ache about one hour into the ride, so i was glad it was over.

Nothing, with only averaging 1 or 2 days a week for bike training, and they're usually in the 15-20 mile range (i bike while my kids are napping for an hour), I was hoping to keep a 20 mph avg for the 40K distance. Happy with my time.

Changed socks again before putting on tennis shoes for the run. Didn't want to start out in wet socks.

I knew my knees would be hurting running on all asphalt / concrete, so I wore a knee brace on my chronic sore knee. Hips were also hurting some, so I just ran a comfortable pace. Was hoping to stay under 8"/mile avg, but I wasn't out to win the race, so I just ran what was comfortable to me on this day.

More longer distance runs. I haven't run more than 4 or 5 miles since completing the 16 wk OLY plan back in March.

Lot's of water, bread, fruit and gatoraid. I left before all the festivities, awards, etc....... It's mother's day and i wanted to get home ASAP to be with the best MOM there is.


Lack of any real distance training the past two months. Mostly I've been running 5K or interval / fartleks, only 500-1000m swims, and 25 miles per weekend on the bike. I've been doing mostly overall fitness workouts focusing on getting some size / strength back on that I've lost the past 8 months doing the triathlon thing.


There were athletes from over 70 countries reprensented at the Honolulu Triathlon today. My goal was to break 3 hours / my first OLY distance tri. So, I was pleased with my performance. I'm thankful the Good Lord above has blessed me with the opportunity to live in Hawaii, have a healthy body, and a wonderful family to even say I've completed 6 triathlons now since Oct 2005.