Week 2 Key Run #1

Well I skipped the optional cross training for Week 1. Although I did do some hiking and beach walking yesterday, so maybe that counts.

Today I did some additional "cross training," which I might count as official depending on how the rest of the week goes. First I climbed up over 1,000 railroad ties to the top of Koko Crater. Then I came back down. (Pictures to come.) Then I started out on another hike over Hanauma Bay, although I did not get terribly far. It was steep though. After that I walked a mile or so over to the Kona Brewing Company to meet Matt for lunch. Hiking shouldn't really count as cross training because it is weight-bearing, but it certainly got my lungs burning!



For my key run this afternoon, in 80 degree or so heat, I did the following:

• 13 minutes easy
• 6 x (1 minute fast (8'22"), 2 minutes easy)
• 13 minutes easy

I managed to maintain by 8:22 pace through the fast parts, but my recovery paces became pretty slow over the course of the run. And my calves burned from my climb up all those stairs. Overall, I hit 10'13". And then I walked along the beach. No complaints here.