Tuesday, October 11, 2016

It's On

Over the year, there are so many things that really bugs me on Maui.
Life is (really) expensive.
This is a (very) small island.
(Our) Social life is pretty limited.
There is quite some (west side) traffic.
Lots (and Lots) of tourists.
No (real) jobs, outside of realtor and kitesurfing instructor.
We have (2) theaters.
No serious (Metal) band will ever come play.
People are... (people).

Windsurfing has not be cancelled on Maui
There is too much wind.
There is not enough wind.
Summer is flat.
There are no berth for any boat.
Did I say there are too many tourists ?
We have (one) Costco. (Did not decide yet if this is a blessing or not).
Sometimes, I just wonder if this is really the paradise that people believe it is.

The white line in the back is the Waves crashing on the reef.
The fun is the backyard

But... Then, Waves comes in. And Wind is there.
And now this is ON.
Water is warm. Sun is shining.
And it is just fun.
And, there is no other places I want to be.

Wednesday, October 5, 2016

Iron Strength

I am now totally convinced that most of the progress I made those past few month are directly related to the strengthening program I started.
"Program" is a complicated word for squatting and lunging during the dog walks.
It is time to take it to another level.
Here comes the Iron Strength program.

Iron Strength

To be fair, "The Run Experience" triggered it. But I guess I do not really the incessant coaching, following and pushy of their "experience". I can see the benefits of a "class" or "group" for some people who need external motivation.
But I am more on the solitary side.
Metzl's 3$ Kindle book will do it.

Injury Free for LIFE !!!! I'ld buy that.

The book is good. Simple. Straight to the point. Good introduction to all hot topics in running. No gimmicks.
Definitively on your hit list.

Anyway, no magic in the workout. That's just a template.
Here are my notes:

30s jumping jacks squats back lunges
6x15 jump squats
(2) 5 min 15 Plank lift push up sit up
(3) 5 min 10 jump lunges single leg toes
(3) 5 min 15 mountain climber , legs down
(3) 5 min dead lift, overhead push, biceps 10lbs
5x 10 burpees
Planks 3x 1 min

He advise to do it twice a week.
No surprise, this is a pretty hard and mean workout.

I don't know if you ever did 50 burpees, even in 5 reps. That's pretty serious stuff.
Twice a week. Took me around one hour.

I guess that's a small price to pay to run forever.
(Or to the end. Why ? Do you want to live forever ?)

Monday, October 3, 2016


Slowly I am getting motivated  to work on the boat - almost impossible at the mooring - I am preparing for (hopefully) a couple of weeks in Lahaina Harbor and maybe several weeks on Oahu, later this year.
And getting ready to work means ... spending money !

Garmin GNX Wind Transducer and NMEA2k Wifi Bridge
Electronics have been missing on the boat since I got her, and I decided to jump ahead and get at least the basics : Wind and Speed.
All the rest will go through an iPad or the onboard laptop.
Cheap, but enough.

The windvane is wireless, which gonna save me a lot of pain to drive a cable through the mast. Nothing is easy on a boat, but this should not be more than a couple of day of work.
I am getting ready for the Bimini and finishing the dodger.

Believe it or not, but I am closing on my 'hit list'.
The real list is infinite.

Stay tuned.

Friday, September 23, 2016


It has been roughly one month I have started the rehab of my calf and foot, trying to heal from my Achilles tendonitis. They called for 6 to 8 weeks. After 4, I can definitively see an improvement already. The pain almost disappear in non running days. I was able to run a nice 2:30 trail run last week without too much worries.
In one word, the exocentric exercises appear to work pretty good.
It takes time. That's a given.

Filled a back pack with weights and water gallon,
and get ready for up to 60 calf raises.
But it works. What to ask for more ?

Well, we could ask for a butt like that....

A key point of those past few months is my commitment to strengthening exercises. I am down to around 100 squats, 100 lunges and around 40 single leg squats, all that while working on the dog on 30 min walk.
Except the rising eye brow of all the neighbourgs, it is a cool way to maximize training time. jog 30s, 20 squats, jog 20s, 20 lunges. Repeat.

This is what you want to look like. Naked.
Correct form 
Following the advice of still amazing - The Run Experience team - Seriously, check them out. Don't forget to setup your email rules for spam though, I finally decided to commit to daily hip and leg exercises. And it seems to work as well.

It has been month I did not go kiting (To be fair, I am not fon of the summers on the north Maui coast, tons of wind, sure, but small and bumpy wind waves). Today, as a pre-warmup for the winter season, I decided to dust off the gear (need to refresh it, been a few years :) - did a 45 minute session, and no psoas pain  - at all.
That's what I call a freaking good sign.
Let's cross fingers, train hard, and say good bye to those 2 - 3? - 4? - years of struggle.
That would be amazing.

Saturday, September 3, 2016

51.14 + 225 = Fun times

The end of the tunnel ?
I have been doing strengthening exercises since at least 3 weeks, and, even if I can still feel my knee and ankle **a bit** screaming, overall it is back in the "easy pain" zone.
Pain that **might** not be a problem.

51.14, bread and butter.

Been a while I did not race Lower Kula. Actually, I did not intend to race it. and started quite slow.
A good sign that I am still in a good shape, I **almost** beat my PR on my bread and butter run.
1 minute short.
Which is quite a lot, on a 50 minute run, but still, that's my second best since 3 or 4 years.
My good old Garmin 220 eventually gave up after a long swim in the ocean.
Waterproof, they said ?

Modern life. iMac, Mio, Garmin.
Give me Wifi and a boat, and I am gone.

Anyway, got a got deal on a refurbished one year old 225. Thank you amazon (which days after days looks almost like eBay). Same but fancier, and with a heart zone sensor integrated.
Bye, Bye, the Mio. I feel already lighter. 20g off.

Un ange passe.
Or a hurricane.
Or two.

Madeline, Lester. Like an old couple.
Or two eyes. And a nose. Can you see Hawaii ?

Prey for the boat, and consider long running again.
Maybe a 1:20 Makawao Forest loop, the usual fun run, for tomorrow.
Let's give it a shot, and check those tendons.
Hopefully, won't be too wet.
That's just a hurricane passing. Or two.