A huge brick accomplishment

By Skip

I headed out on my brick on Saturday with one thing in mind… race intensity and THEN some.  My goal was to do my bike at race intensity or close to it and then an all out run.  In my mind I wanted to hold a 6’15” to 6’20” pace…. after all, it was only a 10 minute run.  Here is what was on my agenda before I get too far into describing this:

  • MS: Bike 45 minutes @ moderate aerobic intensity
  • Run 10 minutes @ moderate aerobic intensity

Let’s just say that “moderate aerobic intensity” was not on mind.  Not one bit!    I didn’t get as early of a start as I had planned but it was still before the main heat (and storms) hit for the day.  I was able to hold about a 19 mph average on my “rural” route which includes stops as stop lights, etc.  My number is normally around 16.  Once I got on some open stretches I really tried to maintain 20-22 mph which I was able to do for the most part.

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That is really not the exciting part, or at least for me……  I got back from the bike and practiced my dismount (all sock-less) and rushed into our patio to swap into my running shoes.  I still have room for improvement here but I can see where I will be taking quite a bit of time off of my T2 time.  I think some different shoes will help the situation as well (simpler straps, for example.)

Once I had my running shoes on I headed out with a fast pace in mind.  I struggled real hard and it was a mental challenge to stay strong but I finished my run off at an average pace of 6’14”.  A new personal best….Yeah!  Now if I could only hold that pace for another 9 minutes or so I would have a VERY nice 5k time… or at least for me!

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I was very happy with that time as it is the first time I have really pushed myself on my run beyond what I had done before since I have been tri training.  It is my goal to get faster, and faster, and faster!

Filed in: Biking, Running, Sprint Training, Triathlon • Sunday, September 12th, 2010

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2013 Upcoming Races
Labor Day Duathlon
9/1/13, Coconut Creek, FL
Short Course Duathlon Nationals
10/26/13, Tuscon / Oro Valley, Arizona
Turkey Duathlon
11/28/13, Coconut Creek, FL
Space Coast Half-Marthon
12/1/13, Cocoa, Florida
Last Chance Duathlon
12/14/13, Naples, FL
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January 4-5, 2013, Miami to Key West, FL
Results: 32:59:17
Disney Family 5k
Orlando, FL, 1/11/13
Results: 18:41
Disney 1/2 Marathon
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Orlando, FL, 1/12/13
Results: 01:32.02
Disney 20th Anniversary Marathon
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Orlando, FL, 1/13/13
Results: 03:30:41
A1A Marathon
2/17/13, Ft. Lauderdale, FL
Results: 3:10:11   --   BOSTON QUALIFIED!
2014 Scheduled Races
A1A Marathon
2/16/14, Ft. Lauderdale, FL
Boston Marathon, Boston, MA
4/21/14, Boston, MA
Cellcom Green Bay Marathon
5/18/14, Green Bay, WI
Standard Distance Duathlon
World Championships
TBA, Pontevedra, Spain
Ironman Wisconsin, Madison, WI
September, 2014
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  • 05/27/2016 - 5.23/MI - 40:59 - 07:50/MI
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Personal Running Records

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So if you have read any of the blog thus far you know a little bit about me… I can not be told what to do and I push myself about as far as I can be pushed!

But how did I get here and why? Well, that is what this page is about.

I was never really the athletic type. Sure, I played tennis in high school (and quite well, mind you) but running CERTAINLY was never my thing!

The start of 2009 was big for me as I came to the realization that I had put on too much weight over the past 10 years (read more...)