Day 15: Five Mile run in the heat

By Skip

Got up this morning and I was sore.  I mean REALLY sore!  I guess that means I was doing something right yesterday during my swim workout.  So when the alarm went I and I went to snooze it, well, that is when I realized that I was not getting up so early to run…. it will be another “after work” workout.

Looked at what was on my schedule and I had a plan….

  • WU: Run 10 minutes @ moderate aerobic intensity
  • MS: Run 15 minutes @ moderate aerobic intensity
  • CD: Run 10 minutes @ moderate aerobic intensity

I did some quick calculations and figured out I could do roughly 5 miles in that time period.  I looked up a route that I had done a while back and sure enough, 5 miles it was….. I knew where I was going!

When I got home the storms were threatening but it held out for me.  Headed out thinking I would try to keep a 7 minute pace.  Not too far into it I realized I was probably being a little over optimistic and made the decision to keep around at 7:30 pace.  That I was pretty much able to do.

I probably could have squeezed out another mile or two at this pace.  I did kick it up and the end and I had plenty left.  My knees and shins, however were a little sore when I had finished.  Thinking back I caught myself a few times “zoning out” and when I came to I was running wrong and landing wrong.  Some mental corrections and I was back on track.  I think the soreness I am feeling there (which I have not felt in quite a long time) was a result of this.

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Let me just say running in south Florida in the afternoon is a real challenge.  If you find yourself in that situation make sure you hydrate!  I did so today and was just fine.  I lost a TON of fluids but was able to restore it with some good old Gatorade when I got back.  I had at least one bottle before I went out in addition to all the water I had all day long. 

That is ONE good thing about doing the workout in the afternoon…. I don’t have to get up so early to hydrate… I can do it throughout the day!

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

RSR 35 – Revealing my secret weapon for my Escape on June 3rd, 2011

RSR Triathlon Training Video – Episode 10 on February 22nd, 2011

RSR Triathlon Training Video – Episode 9 on February 22nd, 2011

One year later and I have the numbers to prove it! on December 31st, 2010

Demographics of triathletes on November 13th, 2010

Filed in: Running, Sprint Training, Triathlon • Tuesday, June 8th, 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
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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...)