Boom-Shakalaka

Originally the sound of a slam-dunk in basketball -- the "boom" being the dunk, and the "shakalaka" being the rattling of the backboard.

Pippen over to Grant ... he shakes and bakes ... to the basket ... BOOMSHAKALAKA! (NBA Jam announcer)

That's a phrase I repeated myself over the past few days...Why? *drum roll*..let's start off with some numbers please...

May 7 - 13

Mon (rest day) - stretch 30'
Tues - Bike 68', Swim 30' (Should be an hour)
Wed - Run 60'
Thurs - Bike 90' (easy instead of hill repeats)
Fri - Run 50', Swim 60'
Sat - Long Bike 330' (5 hr 30 min)
Sun - Long Run 137' (2 hr 17 min)

Total - 14 hr 15 min
Actual aerobic time - 13 hr 45 min

Swim volume - 2.85 km
Bike volume - 345 km
Run volume - 38 km

My first thought looking at the numbers is how low my volume was. I just laugh. Us triathletes, especially the ironmans, are a strange bunch. Two years ago, I would consider 10 hours a week a lot.

I was planning to go over 20 hrs. But after last weekends' 7.5 hr brick and two long runs back to back, my body needed a break. My knees were feeling it. Timed to drop the notch.

The swim volume was low. Tues' swim I was tired and lacked energy. I called it off. I figured I am not eating enough l since the last week I have been putting a huge volume.

What I am really excited was yesterday's long run. My running strategy for IM is as follows:

First half, I will run 10 min and walk for 1 min. Keep hydration and keep eating.
Last half, I will run non-stop till the end (I hope).

I practiced this scenario yesterday. I did 10:1 for the first hour and ran the rest. I was surprise at how strong I felt considering I only had 6 hr of sleep and had a long bike ride the day before.

So why am I excited?

i) Yesterday I ran the second half in 5:21 min/k. At the end of the run, I was just pushing it. Reaching Zone 3 and the Heart Rate Monitor was beeping. I didn't care. It felt good.

Plug 5:21 min/k into a calculator and I will be running a 3:45 marathon. If I push it, a 3:30? I have built up a big base for IMUSA. With that base, I am going to do a marathon in Oct.

ii) On Sat's long ride, I climbed the Hockley Hill.

I was in my third hour and my legs were complaining. As it turned out, it wasn't as bad as I thought. It wasn't steep, it was just long. Sweet...

iii) Today I had a second interview with WSI. The VP of Op and I chatted for an hour. I did a personality test and I was listed as a go-getter, good interpersonal skills, steady/stable and low in compliance.

Low in compliance means I make up my own rules... :) I just told her I am unconventional. For bonus, I fit their company culture.

iv) A number of people had been commenting that I lost weight. Last year I weighted 146-149 lbs. Right now I hovered around 143-145 lbs.

I am healthy as ever. As seen from Sun's run, I feel strong. My lifestyle is geared toward healthy living...all in all I can say I am good. There is also a number of people asking me how to lose weight....I will write a post about that as well.

I am restraining myself from having chocolate (other than training nutrition) and no alcohol until after Ironman. Keep that saturated fat down and junk calories out of my way...my goal is to build the healthiest and fittest machine by July 22nd.

I am heading in the right direction. In faith, in life, in career, in training...

So what do I have to say?

Boom-Shakalaka