I'm short on time (again) so I'm going with bullets:
* Hawaii - Thanks to everyone for your phone calls and emails over the weekend. Dave and I were in Florida when the tsunami hit Hawaii but our area of the Big Island was evacuated. Fortunately, there were no reports of damage. Unfortunately, there is no reason for me to fly back to Kona immediately ;-)
* Swimming - We're still having unseasonably "cold" weather here in FL and water temps of nearby lakes are currently in the high 50's(!). I'm going to try to find a neoprene swim cap for the Gator Half Iron in 19 days. Last Friday I did a swim time trial with my tri club and am happy to report that I was 3rd fastest out of 12! Disclaimer: There are a lot of folks who are fairly new to swimming in my club. Still, my swimming has improved a lot the last month since I got back in the pool.
* Biking - I rode my first 60-miler of the year last Sunday. YAY!!! But if we have 20-30 mph winds like we had on Sunday, a fast bike split will be tough at Gator. My current half iron PR (5:42:32 @ Miami Man 2008) is actually on a bike course that was ~2 miles short. But, one can always hope for a PR at Gator...
* Running - The week before the Gator Half Iron, I'm actually running my first-ever standalone 10K. Gulp! I've been running 3x/week with one run a week involving some faster running (1/2 mile intervals, 2-3 mi @ 10K-1/2 mary pace). I'm hoping to finish the 10K in 46:00 or better (7:24 pace). How did I come up with that goal? Well, I ran one 5-miler (~8K) in 35:21 (7:04 pace) way back in 2002 before I got "fat and happy" running slower paced marathons. Last year I ran a hot & humid 12K in 56:20 (7:34 pace) the day after running 16 miles. I basically just split the time difference to come up with what I thought I could run a 10K.
If anyone has some advice/input on running a 10K I'd love to hear it. How do you decide what pace to run? How many miles do you run to warm-up beforehand? Do you carry your own fluids? Do you race with a Garmin or HRM? If so, what HR zone(s) are you in? Do you bring an energy gel for before or during the race? How many days did it take for you to feel fully recovered?
Happy March, everyone!!