Big weekend workout with new personal best achieved

By Skip

This weekend was a tough but a very productive weekend!  It all started bright and early Saturday morning.  I headed on the bike towards Ft. Lauderdale at about 6:15am and arrived down near the 17th St. bridge about 45 minutes later to meet up with some friends for a nice easy beach ride.  My goal for the day was to hit the bridge multiple times and hit it HARD.  I ended up doing that bridge 5 times in addition to our regular ride.   Had a great time out there and was pretty tired by the time I got home.  I ended doing 50 miles throughout the day…. 44 on this ride and another 6 miles back and forth to the pool, which was my make-up workout from the previous day.

Here was my scheduled bike workout: (I tripled that!)

  • WU: 10 minutes @ moderate aerobic intensity
  • MS: 1 hour and 25 minutes @ moderate aerobic intensity
  • CD: 10 minutes @ moderate aerobic intensity

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This was my new personal distance record.  The previous distance that I beat was 40 miles, I think.  I got home about 10:00am, took a shower and headed to the pool.  Instead of just picking up where I left off yesterday I planned on doing the whole workout all over again.

And my swim:

  • WU: 250 @ low aerobic intensity
    • 6 x 25 drills, RI=0:10
  • MS: 8 x 75 @ VO2max intensity, RI=0:45
    • 6 x 25 kick, RI=0:15
  • CD: 250 @ low aerobic intensity

It was a hot one out there today and I had just come back from my bike.  The workout was awesome and I felt really good and confident in the water.  The only problem is that I started to cramp up really bad towards the end, in my legs.  Had about 5 different cramps in different parts of my legs…. probably due to dehydration.  Other than that I was happy with the results.  I need to start taking my kick drills a little more seriously and not just breeze through them.

That was all on Saturday.  Sunday was a whole new day and I woke up with very tired legs.  The previous day’s activities really did a number on them.  This is what was on my schedule:

  • WU: Run 10 minutes @ moderate aerobic intensity
  • MS: Run 35 minutes @ moderate aerobic intensity
  • CD: Run 10 minutes @ moderate aerobic intensity

What an awesome run!  I know I said I had tired legs BUT I was not going to let it interrupt my run today.  I was pretty determined to do a 10k at a decent pace.  I had actually set out with a 7’24” pace in mind so I could do a 46 minutes 10K as my previous best time was about 46:30.  I ended up with my NEW PERSONAL BEST FOR MY 10K at 45:34!!  That was an average pace of  7’20” and nearly two minutes off my previous best.

I did an additional 15 minutes or so at a reduced pace just to cool down.  I think my total distance was a little over 8 miles.  My heart rate data is wrong BUT it  is very consistent.  Very strange!  I am going to run with a second heart rate monitor next time out just to verify that my Garmin is producing incorrect data. 

Tomorrow I am headed to the ocean to get an open water swim in with the TryATri group even though it is my day off.  I really enjoyed and FEARED my last time out.  Great workout but the waves gave me problems.  Hopefully it will be clear sailing this time around.

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

The Quest for Boston on March 7th, 2013

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

Holy Boucing Belly, Batman! on September 27th, 2011

An athlete, deconstructed on September 26th, 2011

RSR 38 - The start of the trilogy races on June 18th, 2011

Filed in: 10K, Biking, Running, Sprint Training, Swimming, Triathlon • Sunday, August 22nd, 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
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
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  • 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...)