A Swim Run Brick

By Skip

Friday night, yes, that means it is time for a big night out.  A big night out in the pool and then out for a run after that.   Sad, very sad.  At least, at the end of the day I feel great and am making progress to attain my big goals this year.  First, after work, I headed to the pool  It was a little chilly and it started to rain.  Not really the weather I wanted to be swimming in but I convinced myself to get out there anyway.

This was my agenda for this evening:

  • WU: 250 @ low aerobic intensity
    • 6 x 25 drills, RI=0:10
  • MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
    • 4 x 25 kick, RI=0:15
  • CD: 200 @ low aerobic intensity

I ended up doing an extra main set as I could not remember how many I had to do.  I REALLY concentrated on form and things are starting to feel good in pool, for a change.  And you know what?  I seem to be getting faster the more I concentrate on what I am doing.  It was a little colder than normal in the pool but that was not going to stop me.

Once I got back home my wife was waiting for me to finish off week five of her C25K program.  This is the one she was nervous about as it was her first 20 minute straight run.  She concentrated on what she ate, how much she hydrated, etc. because she didn’t want to get cramps while running as she has been suffering from the past couple of runs.  After all that preparation, guess what she got with about 8 minutes left?  That’s right, stomach cramps.  This is one of those things where there is no set formula, it is a matter of figuring out your body and what works and doesn’t work.  In any case she made it all the way through without stopping!  Yeah!

I tried out a new IT band device that I bought today, I will show it to you in a video that I will do this weekend… that’s right, the first episode of the RSR Video Blog.  Obviously I was feeling a little knee pain today which is the reason for this purchase.  I was in a little pain during the first 3 minutes of the run.  I think I had the strap in the wrong position and on too tight.  At the end I think all felt pretty good.  Still too early to weigh in either way.

Tomorrow it is traditional brick for me.  I have to get my bike back in working order first… I still have the wobble on the back tire after fixing the flat the other day.

If you liked that post, then try these...

A devastating shattering of reality on March 19th, 2012

Why race weight? on February 16th, 2012

A big thank you to my 2011 sponsors on January 12th, 2012

Preparing for the big feast on November 17th, 2011

Lack of cardio is killing me! on September 28th, 2011

Filed in: Injury, Running, Sprint Training, Swimming, Triathlon • Friday, February 11th, 2011

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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
Jingle Bell Jog 5K
12/21/13, Sunrise, FL
2013 Completed Races
Ragnar Relay, Florida Keys (Ultra)
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
(Goofy Challenge)
Orlando, FL, 1/12/13
Results: 01:32.02
Disney 20th Anniversary Marathon
(Goofy Challenge)
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
Click Here For Archived Race Results

Recent Runs

  • 06/05/2016 - 8.68/MI - 1:14:22 - 08:34/MI
  • 05/27/2016 - 5.23/MI - 40:59 - 07:50/MI
  • 05/25/2016 - 4.07/MI - 33:23 - 08:12/MI

Personal Running Records

  • 05:39 Fastest 1mi
  • 18:11 Fastest 5k
  • 38:52 Fastest 10k
  • 1:21:49 Fastest Half Marathon
  • 3:02:29 Fastest Marathon
  • 27.31/MI Farthest Distance
  • 3:54:50 Longest Run


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...)