Aloha Day Nine

Aloha Day Eight

Dog Days of Racing

Yeah, it's hot out there. Just remember, we pray for this weather nine months out of the year. So grab a water bottle and go run a hot race.

Let's race!

RACES FOR WEEK OF AUGUST 8th TO AUGUST 14th

August 12th / CATnip Friday 5k / Sherwood, OR (Friday Night Race!)

August 12th / Auburn Good Ol' Days 5k / Auburn, WA (Friday Night Race!)

August 13th / R.A.T. Race Sprint Triathlon and Duathlon, 10k and 5k / Redmond, WA

August 13th / Coeur d'Alene Olympic Triathlon and Duathlon / Coeur d'Alene, ID

August 13th / Emmett's Most Excellent Olympic and Sprint Triathlon / Emmett, ID

August 13th / Tri for Life Sprint Triathlon / Albany, OR

August 13th / XTERRA Portland Off Road Sprint Triathlon / Portland, OR

August 13th / March of Dimes-Farmers Charity 5k / Hillsboro, OR

August 13th / Scandia Run 10k / Junction City, OR

August 13th / Pineapple Classic 5k / Portland, OR

August 13th / Running Is For the Birds 10k and 5k / Sunriver, OR

August 13th / Crawfish Crawl 5k / Tualatin, OR

August 13th / Stilly Fun Run 5k / Arlington, WA

August 13th / Vasque Cougar Mountain Trail Run 13m / Issaquah, WA

August 13th / Foster Kids 5k / Redmond, WA

August 13th / Goldfish Gallop 5k / Tacoma, WA

August 13th / Mid Valley Mentors Run 10k and 5k / Salem, OR

August 13th / Heritage Days 10k / Washougal, WA

August 13th / Pasta Dash 10k and 5k / Olympia, WA

August 13th / Loggers Jubilee 10k / Morton, WA

August 13th / Crater Lake Rim Runs Marathon, Half Marathon and 10k / Crater Lake, OR

August 13th / Run for the Light 5m / Westport, WA

August 13th / Breathe Deep Seattle 5k / Seattle, WA

August 13th / Beast of Big Creek Trail 10k / Hoodsport, WA

August 13th / Major McClung Memorial Run 10k and 5k / Oak Harbor, WA

August 14th / Transcendence Ultra 12 Hour Run / Olympia, WA

August 14th / Harvest Thunder Sprint Triathlon and 5k / Great Falls, MT

August 14th / Tillamook Burn Adventure Run / Pacific City, OR

August 14th / Port Gamble Half Marathon / Port Gamble, WA

August 14th / Garlic Grunge 5k / North Plains, OR

Just so you know, when you enter in "hot race" in Google Images, you get a whole lot of NSFW images. The photo above was about 200 images down the list.

Aloha Day Six

Slow Motion Brick Workout

Under the heading of "Don't Worry About How You Do It, Just Do It," I've realized that I'm actually putting in full triathlon brick workouts about every other day...I'm just doing it very slowly.

So, on days when it's not pouring rain, which is horribly rare so far this year, I've been trying to bike to work. Let's call that part one of the Brick Workout. Sort of short, only about 3 miles, but we'll tack on another later.

Then, during my lunch hour, I hit the pool at Dixon. I usually put in 1600 yards. Olympic Tri Distance? Close enough.

After work, back to Dixon and on the treadmill. Especially if the pollen count is scary high, which it often is during the summer. Usually do something between 5-6 miles.

Finally, bike back home, which is another three miles.

So, the full day, spread out, Brick Workout adds up like this:

Swim: 1600 Yards
Bike: 6.0 Miles
Run: 5.0 Miles

That's a decent sprint tri right there!

And taking a couple of hours between each leg of the workout to actually, you know, work, means my old, decrepit body actually can survive doing it day after day.

Every workout's a good workout!

Aloha Day Four

Aloha Day Three

My Own Rift Valley Run

I don't imagine I'll ever actually run in the Rift Valley, so I did my long run in the next best place: the R's Family Reunion at Manastash Canyon!

Sure, it doesn't have quite the same elevation, but for someone who lives at sea level in the very flat city of Corvallis, Manastash Canyon, just outside of Ellensburg, WA, is a whole different kind of run. With the whole run taking place at more than 2000 feet, my lungs were feeling it just a bit. And of course, I managed to head downhill for the first four miles.

You know how you're running along, thinking, "man, I feel good - I could run forever," then you turn around? And feel like you're going to die for the next five miles?


Yeah, that was my Manastash Canyon run to a T.

Bring on the Kenyans!

Aloha Day One

Rev3 Portland Recap

Nice video recap of the recent Rev3 Portland Half-Iron race from Slowtwitch.com.

Check it out here.

Let's race!

RACES FOR WEEK OF AUGUST 1st TO AUGUST 7th

August 4th / YMCA Y-Not Sprint Triathlon / Boise, ID (Thursday Night Race!)

August 5th / Grizzly 10k and 5k / Choteau, MT

August 6th / Greater Portland Half Marathon and 5k / Forest Grove, OR

August 6th / Homer's Classic 8k / Silverton, OR

August 6th / Cascades Edge Olympic and Sprint Triathlon and Duathlon / Enumclaw, WA

August 6th / XC12k Trail Race / Boise, ID

August 6th / Mt. Ashland Hill Climb 13.3 Trail Run / Ashland, OR

August 6th / Empowerment Day 10k and 5k / Gladstone, OR

August 6th / Catherine Creek Classic Half Marathon and 5k / Union, OR

August 6th / Grand Ridge 50k, Half Marathon and 5m Trail Run / Issaquah, WA

August 6th / Whidbey Island Sprint Triathlon / Langley, WA

August 6th / Riley Run 10k and 5k / Mount Vernon, WA

August 6th / Tacoma Narrows Half Marathon / Tacoma, WA

August 6th / Race for the Homeless 10k and 5k / Vancouver, WA

August 6th / Wild Idaho 50m and 50k Trail Runs / Crouch, ID

August 6th / Steen's Rim Run Trail 10k / French Glen, OR

August 6th / Circle the Bay 30k / North Bend, OR

August 6th / Grizzly Marathon and Half Marathon / Choteau, MT

August 6th / Butte Falls 5k / Butte Falls, OR

August 7th / Heart of the Sound Sprint Triathlon / Vashon Island, WA

August 7th / Summer Madness Half Marathon, 10m, 10k and 5k / Elma, WA

August 7th / Summer Madness Sprint Triathlon and Duathlon / Elma, WA

August 7th / XTERRA Black Diamond Off-Road Olympic and Sprint Triathlon / Black Diamond, WA

August 7th / Haulin' Aspen Trail Marathon, Half Marathon and 7m / Bend, OR

Image of the Rev3 Portland Course from Jesse Thomas' blog - he finished fourth! Nice work from the Oregon boy!