Day 73: Tempo run my 5k and then some

By Skip

It was a beautiful night for a run.  We got home very late from work which was just fine because it was very hot outside again today.  It was dark by the time I got out the door for my run and it was significantly cooler.  The only problem is that I really didn’t eat properly leading up until the run and I have not been on caffeine so I was dragging quite a bit.  Took a GU while I was stretching and that seemed to help as I headed out into the darkness….

My run today consisted of:

  • WU: Run 10 minutes @ low aerobic intensity
  • MS: Run 22 minutes @ threshold intensity
  • CD: Run 10 minutes @ low aerobic intensity

Click for larger view

I looked at today’s workout and realized how tough it was going to be.  I would need to run as hard as I can for 22 minutes.  Considering that my 5K time is normally about 21 minutes, roughly, tonight will be a good indication of how I will stand next week.

Here are my notes that I entered into the Training Peaks software:

Wow, it has been a while since I have run this fast for this long. It was like running a 5K race and a “little bit more” for good measure….. in additionto the warm up and cool down. I had a hard time keeping pace but mentally I forged my way through it. I freaked out at one point because my heart rate was so high but my heart rate monitor has to be defective. I am going to get a new one today as it makes me very uneasy to see these high numbers consistently. Overall, happy with today’s workout. Next run is a 55 minute run so will be putting on some good miles on Sunday. A little bit sore after this run as well.

Next couple of days will consist of a threshold swim workout and a 2 hour bike ride.  Then, as I stated earlier, on Sunday I have a 55 minute run scheduled.  Monday can’t come soon enough!  (I can’t believe I just said that)

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 • Thursday, August 5th, 2010




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Labor Day Duathlon
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January 4-5, 2013, Miami to Key West, FL
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Disney Family 5k
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Orlando, FL, 1/12/13
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A1A Marathon
2/17/13, Ft. Lauderdale, FL
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A1A Marathon
2/16/14, Ft. Lauderdale, FL
Boston Marathon, Boston, MA
4/21/14, Boston, MA
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5/18/14, Green Bay, WI
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TBA, Pontevedra, Spain
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September, 2014
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Personal Running Records

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  • 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...)