Day 27: A happy result from my run and ready for my day off

By Skip

I had a lot to prove to myself today.  With my day off tomorrow and my next 5K race less than a week away, I needed to know, mentally, what I could really push my body to next weekend.  I needed to know my limits as I have been afraid of losing some running endurance and speed since I have been triathlon training.  Once again, I meant to get up earlier and beat the heat but I did not.  Had to have been pushing 90 degrees by the time I finished running.

So looking at my official routine for today, I totally ignored it.  There was no way I was going to be running for 30 minutes…. I was going to run for 21 minutes or under: (if you catch my drift)

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

I had to run all out for 3.1 miles and see what time I would end up with.  I tried to keep a 6’45” pace throughout…. sometimes faster, sometimes slower.   About halfway I saw my heart rate was already pretty high but I kept pushing.  I think since I have diversified my training, I am not pushing my heart far enough to get maximum results.  I am only going to have one more “run day” before next Saturday, so this was like going for the gold.

I was very happy to see that I held an average pace of 6’40”.  If I can only do that next week I would be very happy.  I need to get under 21′ to really feel like I accomplished something…. that is the only way I am going to be happy with the outcome.

Today I am going to really dig into that book I mentioned in the last post, “The Triathlete’s Guide To Mental Training.”  There was a point in the run today that I felt like taking a break but then I remember my SerenaWilliams workout where she tells you not to give up because these training exercises are not all physical training but also mental training and learning how to stay tough!

Click for larger view

If you look at this graphic above you might be confused from the Nike+ screen shot as the numbers don’t really match up.  That is because I started my workout and my playlist screwed up a little bit.  It took me several minutes to get everything back on track.  So my Nike+ time is much more accurate today as it was calibrated to the run with the Garmin.  Just don’t want you to think I was cheating or anything (what good would THAT do me?)

Tomorrow is my day off so I will give a synopsis of my week and my overall physical and metal state as well as an amazing and shocking discovery I made this morning after my run.  I have been having some foot discomfort over the past week or so and discovered the reason…. tune in again tomorrow to find out what I found!

Filed in: 5K, Running, Sprint Training, Triathlon • Sunday, June 20th, 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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Personal Running Records

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  • 18:11 Fastest 5k
  • 38:52 Fastest 10k
  • 1:21:49 Fastest Half Marathon
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  • 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...)