Friday, July 11, 2014

WiliwiliNui Ridge

Last weekend Aaron and I decided we wanted to go on a hike. We haven't gone on a hike in a long time and since I'm just now starting to build up my run (more on that in my next update is needed), this was the perfect time and opportunity to take advantage of another great weekend in Hawaii before my weekend days are totally full of swimbikerun FUN!

WiliwiliNui Ridge in Hawaii Kai. Make your way to Hawaii Kai (kal hwy). To get there....go to the top of Laukahi Street, tell the gate guard you want to go on the hike, he will give you a parking pass, park and find the trail-head. Super easy.

What an amazing hike. It's not long, about an hour up and an hour back down. Wide trails at the beginning, but toward the end there are some stairs, and ropes to help you navigate. I thought it was going to be a little scary at the end, but it wasn't, I survived and the views and payoff at the top were amazing. You can see almost the whole island from the top. EVERYTHING. You get views of the West side, Waianae Mountains, KoOlina, town, Waikiki, East side, KokoHead, Makapuu, Windward side, Kailua, Mokes, Kaneohe, Chinaman's Hat. Basically the only part of the island you can't see is North Shore.

A few pictures to spark your interest...

Thursday, July 10, 2014


Oh how I've been neglecting you lately, blog, I'm sorry.
June 22

"Turning 30: it's all a big joke until it happens to you." Well it's more like, "the next thirty years will be the best years of my life." I can't believe I'm 30! What?! How did that happen?

It all started out as a regular Sunday Worlds shop ride from BOCA. I should have known something was up when Aaron kept insisting that I take out the Pinarello for the ride instead of my TT bike. But I have Kona ride training on my mind and was set on doing my long rides on my TT bike. Lesson learned. We showed up at the shop ready to go with the usual crowd (I learned later he sent out this massive FB message to people to try to round up a huge group for a long-ish social birthday ride for ME...thanks to all who came!). I let the boys decide where we went seeing as how they had Cycle to the Sun the following weekend and this was their last long-ish ride before they it was a Pali/east side with Sierra Drive climb at the end (see, climbing, should have listened and took the Pinarello!).

We got back to the shop, unloaded bikes, grabbed clothes and in I walked to balloons, brunch, cupcakes and a World Cup watching birthday party!  Not what I thought we were going to be doing for my birthday, but it was a great time and such a surprise (until someone may have said some things on the ride that got me a little curious, I thought something was up, but wasn't totally sure, good thing I'm sometimes clueless, for the surprise's sake anyways). A World Cup tie (I think, I can't remember, soccer scores and stats don't stick with me) for USA, a nice little Sunday ride, a fun party and time to hang out and relax with friends, all made for an excellent birthday.
He's a keeper!
My Mom made these shirts for one of my races and asked what size to make for Aaron, I told her medium and I guess I should have specified MEN's medium. Regardless, he still wore it and wore it again for me for my day! What a great man!

Thanks, Aaron for putting together such a great morning/day, so thoughtful and couldn't have asked for a better day with better people! Raul and Hina, thanks for letting us use the shop for my party! M & G, thanks for helping Aaron get all set up while I remained clueless (for the most part). And everyone that came out for the ride/game/food/good times, I appreciate it and it made my day very special!

AND what birthday is complete without a birthday swim!? Michelle, Nalani and Mark treated me to a stellar birthday swim Monday morning, the day after. I believe Michelle put it best, "I'm glad Lectie only turned 30 and not 40 because 10 more 100s would have killed me" or something like that.  A special 30x100s was swum, it wasn't your standard 30x100, of course it had a twist. And I, cannot even remember what the twist was. I hate when I forget to write down great swim sets! Sorry! If you want to know what it was, I'm sure Michelle can inform you. Thanks for the swim Kaneohe morning swim crew!

Monday, June 2, 2014

Honu 3.0

What a day, what a race. Third time racing Honu and...third time's a charm! If I had to pick one word to sum up my day's experience, it would be unforgettable. Saturday was a day when everything came together in just the right way. I was finally able to truly believe in my training and preparedness and was ready to put it all together. What the mind believes, the body achieves.

A quick recap in case you don't want to read the long of my goals coming into this race was to have the fastest woman's swim of the day, continue pushing from there and whatever happens, happens. I knew it was not going to be easy as there are a lot of "fish" in Hawaii and Ocean swims tend to be quick! I ended up first woman out of the water including the pro women and third fastest of the day (pro men/women and age-group men/women). Secondly, I was able to lead the amateur race from start to finish. Totally surreal. WHAT!? REALLY!? I can't even really believe it actually happened (pardon my grammar). I put in the work and knew what I was capable of, but having all the pieces come together like that makes this race unforgettable. What the mind believes, the body achieves. My first major win and KONA! Stoked!!!

The long version....
Race morning started out just like any other race was filled with butterflies, forcing breakfast down, the usual. Pretty uneventful.
We got to transition early, early, early and had plenty of time to spare, just the way I like it, no rushing, not hectic, time to compose myself and get ready for what lies ahead. Tires pumped, transition area situated and organized, then right on down to the beach. I love racing here in Hawaii. It is paradise. 

The swim at Hapuna Beach is one of the most beautiful swims, possibly in the world. The gun went off and I was alone, I mean completely alone, um where is everyone?! am I going the right way?! These thoughts seriously crossed my mind. Then I hit the first turn buoy when I caught the back pack of men. Surprisingly, I did not get grumpy, I kept my head on straight and was able to hug the buoy and keep right on swimming past those men. The second turn buoy, same thing, no problems at all! This swim was going great. Then the final buoy, and the turn directly into the sun toward shore (you hope!), can't see a thing, hope you are going the right way. Exit out of the water, forget to look at the clock or my watch,swim felt strong, controlled and fast, no complaints, run up the steepest hill EVER, I think it gets steeper each year, it doesn't, I know, but it sure feels like it does, enter transition, swimskin off, glasses on, helmet on, shoes on and out. 

I was off and riding by 30 minutes...well, I guess my swim must have been pretty good considering we are 30:XX into the race and I'm already riding, nice! Now, the bike was a little bit of a dark horse for me, but I wasn't going to let any negativity get into my head during this ride, I've been riding a lot better lately and my confidence in my bike has increased, there's still plenty of work to be done, but I knew, and more importantly believed I could ride aggressively and still be able to run afterwards. If anyone passed me, I was going to try my hardest not to let them get out of my sights. I did get passed by one other girl, kept her in my sights and began to regain time on her as we started heading out to Hawi....she got caught up in a group of men and they all went down, I think/hope she's alright. I heard her bike suffered the worst of it and she is physically , but it's unfortunate she wasn't able to finish the race. The rest of the bike was fun, gasp, fun?! Climbing to Hawi still no one there, and still haven't glanced at my watch to check time of race or anything, just keep on doing what you're doing, it's obviously working. So far, so good, what the mind believes, the body achieves. Made the turn in Hawi, headed home. Some crosswinds, but nothing unmanageable...and then there were some aggro age group men that didn't like getting passed by a girl, I passed them, they passed me and slowed down, then I'd pass them, then they'd pass me and slow down, back and forth and back and forth all the way to the 3 hills in Kawihae, then they were no more! Small victory!! Back to the Fairmont and onto the run. 
the BOCA fam
The run course at this race is no joke. This is the most challenging part of the race, in my opinion, it's not just a half-marathon, it's a half-marathon off the bike, on one of the hardest, hilliest, humid-est (I know that's not a word), zigzagging, golf course, bike path, road to nowhere, hells kitchen run courses on the Ironman circuit. When I got off the bike, I knew I was having a great race and I just needed to hold it together for 13.1, I've run that distance many times, it's not that far. That's what I had to keep telling myself. What the mind believes, the body achieves, one step at a time. This course offers many out and back and opportunities to see everyone out on the course. I would like to apologize for not responding to many of you out there spectating and even competing, I kind of had blinders on during the run. I needed to stay focused and stay the course. It was great to see all the friendly faces out there on the course with encouraging and supportive words, I might not have responded back, but I heard and all those words of encouragement kept me moving forward and got me to that finish line. Special thanks to Aaron who ran by my side for a bit, even when he was struggling himself, he was able to talk to me and give me the support and encouragement that I needed to keep my head in a good place and focused on the goal. I'm not very good at responding, but thanks, I was listening and appreciated it all! The last two miles were pure torture, I didn't allow myself to focus on anything but getting to that finish line. Those 15 minutes took FOR-EV-ER. But I made it! I crossed the line in a new 70.3 PR, AG win, overall amateur win and a Kona slot...mission accomplished! 

Thanks for all YOU do!

Women 30-34
I couldn't have gotten here without the support of my parents, Aaron, Sherpa extraordinaire Michelle, Raul and the BOCAHawaii family, Planet Sun for your performance suncare and UV protection (Go Long, Go Strong, Go Protected), RokaSports for your amazing, swim skins, Dr. ZenBioAstin, REAP Hawaii, Recovery e21. Mahalo!!

Thursday, May 15, 2014

On swimming with friends

I started swimming competitively when I was 7 years old. Synchronized swimming for a year before that and swim lessons from the time I was 6 months old. I grew up swimming. Most all of the swimming I did was with other people, on a team. I was always surrounded by competitive people who wanted were there had the ability to punish themselves in the water. When I am surrounded by people like that, it's "easy" to keep coming back everyday for more torture fun. 
When I moved to Hawaii and started swimming again (after a long hiatus), things were different. I wasn't surrounded by my friends and I wasn't around people who enjoyed going to practice. I was swimming alone and I was only swimming once, maybe twice a week, 2500-3000 meters tops. I never thought I needed to swim more than once or twice a week to rebuild and then keep my swim fitness. And swimming alone is not fun, so I rarely did it. I wasn't motivated and thought all those years of swimming would stick with me. "25 years of swimming doesn't just go away" (well it does...I don't think I'll ever be swimming at the level I was swimming at 10 years ago, but I don't want or need to be swimming like that.). I thought I could fake a "good" swim pretty well without being in the water. I can, but I also can't. I was bored, unmotivated and swimming alone. I could fake a decent swim pretty well, but my swimming was no where near where it should have been with all the swimming experience I have. The swim should be my strength, where I can gain an advantage, I should be able to be out of the water with as little effort as possible while still going fast so that I can have a great bikerun to add on to the swim.
How long had people been telling me this and I just didn't listen, "I've been swimming for XX-years, I don't need to swim 8,000 meters a day to have a good triathlon swim." Well, the 8,000 meters a day part may be true and I really don't want or have time time to be back there, but more consistent, purposeful swimming is definitely paying off.
I started small. I joined a masters team, gasp!, something I never thought I would do, ever and I was going twice a week. The people were great, having a written workout to do with others was something that was definitely missing and there was a coach on deck to hold you accountable...sort of. Masters is different (Disclaimer: I've only ever been on one team and all teams I'm sure are not alike), a workout is provided, but you do what you want to do and can come and go as you please, if you don't want or ask for directions/critiques, you don't often get it. Your coach doesn't hover over you or give you a hard time if you're late, leave early or completely alter the workout. So what do you think happened?! I didn't complete the workouts, I got out early, I still wasn't motivated. I was swimming MORE, but that more wasn't necessarily BETTER. My swim times improved slightly, but I still wasn't totally committed to swimming smarter.
It took about a year for me to realize listen decide on my own (even though I had had many suggestions in the past that this would be in my best interest) that putting in the work and time necessary to focus in on and strengthen my strength was important. I'm so glad I did. It has made all the difference. I am fortunate enough to have moved super close to a pool and have connected with a solid group of people that I swim with at least once a week. Having other like minded people around who are trying to improve their swimming allthewhile having a good time and enjoying each other and the workouts (and the pool "toys") has made all the difference. I look forward to jumping in the pool atleast once a week with these people and get sad if I have to miss a day with them. I only wish I could swim with them every morning they get together and fight the bluehairs for lane space! Because of this/them, when I go to swim on my own the other 2-3 more times, my workouts aren't as awful as they used to be. Thanks!
There's still plenty of work to be done and gains to be made, but I can say with 100% confidence that my swim is coming back and I'm truly starting to enjoy swimming again. Living in a place where I can swim outside year round, ocean or pool, definitely doesn't suck and makes things much more enjoyable. I think if I lived somewhere where I had to swim indoors almost all year long (like I have done the majority of my swimming career) I wouldn't be in this swimming place that I am right now. I don't dread going to the pool anymore. I look forward to it. I enjoy it and if I have to miss a day with the morning crew I get a little sad. Getting up to swim in the morning before work or going there right after to get a swim in before another activity isn't always the most fun thing in the world, but I love it! And I NEVER regret it when it's done.
Relationships and the people you surround yourself with are what's important in life, in my opinion. The
people I've met and the friendships I've made through swimming and sport are some of the best relationships I have. And swimming has done that for me.
I believe this photo was tagged, "the six degrees of Michelle Simmons"
Thanks Mom and Pop for putting me in those lessons and swim team all those years ago!  

Tuesday, May 13, 2014

Outrigger Swim

Saturday was a BEAUTIFUL morning for a swim...but first things first. I started the day with a 13.5 mile run...Honu is 3 weeks away so couldn't let this swim race get in the way of my planned run for the day...anyways....

Outrigger Canoe Club puts on a 1.1-ish mile invitational swim every year and it's followed by a great brunch, dry fit T-Shirts, Cookies by Design, beach towels and time with friends. Todd Iacovelli was the race director this year and he did an amazing job! Thanks Todd! The course was explained well, it was well marked with three orange buoys and one yellow buoy, the lifeguards and volunteers on jet-skis on the course were well positioned and visible and most importantly, everyone swam with Aloha.

The water conditions at this race are never the same (last year we had wicked currents), that's ocean swimming for ya!, but this year we were lucky enough to have epic conditions (I have embraced rough ocean swimming conditions lately, the rougher the better, but conditions like this are equally as sweet). It was low tide, there were minimal waves and swell and the water was crystal clear. I rarely take time to look at my surroundings under water when racing, being an ex-indoor-pool racer we never got the opportunity to check those kinds of things, it was black line (or ceiling) ALL THE TIME, head down and swim, but Saturday was beautiful, fish everywhere and 3 Honu! 

Seriously, there were minimal waves
See the rock wall....
....can't see the rock wall...the right way to exit the water...
and check out this stud!
I was super happy with the swim. It begins at Sans Souci (Kaimana) beach, we swim out to sea and do a counter clockwise triangle then swim back in to the Outrigger Canoe Club. Very low key beach race start, no pushing and shoving, no jockeying for position, no countdown, just a 5 minute and a 90-second warning. I was alone (read... out front with my feet getting tapped every other stroke) all the way until the first buoy, at which point, the eventual male and overall winner came around me, I grabbed his feet for a while until I realized he was heading in the wrong direction...whoops, so I turned and went the right way. Finally he got back on track and took off. I should have stayed on his feet, but I let him go, rookie mistake! The rest of the race was swum alone. I tried a few times to close the gap, but wasn't making up any time and he wasn't gaining on me, so I settled in and swam at a pretty good pace, (all the while checking out the scenery below) for the remainder of the race. In retrospect, I probably should have paid a little more attention toward the end as I finished the race a bit  far left and had a much longer beach run than everyone else. Next year.

It's tough to compare times year-to-year, week-to-week and even day-to-day in ocean swimming because the currents, tide, weather and conditions dictate the actual length and finish times. Overall, I think I did swim faster than I did last year (although it was a totally different course), at least I felt a whole lot stronger in the water and I am building my swim confidence once again. I ended up 2nd OA and 1st female.

Side note...I'm loving my new ROKA SwimSkin...super fast!!

Thanks Kalani for the great pictures from the day!

Only a few more weeks until Honu...getting excited!!! 
Bonnie's famous Cookie's by design winner cookies

Thursday, May 8, 2014

My Tuesday Night

I don't have a whole lot to say about this other than check out all these fun, fit, motivated, inspirational people I got to spend Tuesday night spinning away with! What a workout. Watch out Honu! T-minus 23 days! I cannot wait!

Thursday, May 1, 2014

Salty Balls and Bike Nutrition

I've wanted to try making my own bike nutrition for a while now and finally got the motivation to do so before our training weekend on the Big Island last weekend.....

I've read and seen a lot of information out there about what people like and have used to fuel themselves through their rides. Some of it sounds good and some of it notsomuch. In my opinion, when you are riding for hours on end, a calorie is a calorie, but sometimes you I just get sick of gels and want something different. Hence, my attempt at making something new and different (for me).

I got the salty ball recipe from Haley's Blog and tweaked it a little bit for my own liking. They were a hit! Delicious perfect bike fuel...I need to figure out how to best store them on my bike so I can get to them easier...a zip-lock sandwich baggie in your jersey pocket is not the best method...bento box maybe??suggestions anyone??

The other recipe we tried was a take on Lärabars

Here's the recipe: 
1 cup nuts (almonds, cashews, pecans, walnuts, peanuts, hazelnuts (whatever suits your fancy))
1 cup sweet dried fruit (dates, raisins, figs, strawberries, bananas, cranberries (whatever suits your fancy))
1 cup filling (this is optional) Kind of the same as the sweet dried fruit, just other options (dried cherries, dried blueberries, dried apricot, dried pineapple, cranberries, goji berries, more chopped nuts, dried coconut, chocolate chips, coffee beans, cacao nibs, shredded carrot (whatever suits your fancy))
2-4 tbsp flavoring (also optional) (maple syrup, agave, vanilla, cinnamon, citrus zest, ginger, mint, cloves, coconut oil, cacao)

This "recipe" totally allows you to get creative. Mix whatever sounds good to you. Put the fruit and nuts in a food processor and mix until a sticky, workable "dough" is formed. Add in your flavoring and process until combined. Add in the filling, pulse well (don't ruin the texture). Shape into balls. wrap in plastic wrap or put into sandwich baggies and put in refrigerator until you are ready to ride. Storage/best riding method for holding the balls is still up for debate 
My favorite concoction of the ball making was the tropical balls. It was a combination of cashews, coconut butter, shredded coconut, dried strawberries, and some maple syrup. 
Eat up!