Day 74 and 75 double up to Ft. Lauderdale

By Skip

What a great bike ride today! I had a plan a few days ago to make this trip pretty adventurous and I stuck to the plan.  It was suppose to rain later in the day so I got up early to make sure I beat the bad weather.   

My route plan had me headed towards the ocean and I decided several days ago to do a two hour out and back.   This gave me the opportunity to do the 17th St bridge twice which was a good workout for next week’s race.   It was a beautiful ride in the morning and even more beautiful once I actually got to the beach.  For pure appreciation of where you live, this is the route to take!  

Before I get too much into details, let’s look at what I had on my official agenda:  

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

Click for larger view

You will notice on the graphic above the two bridge climbs that I have indicated with arrows.  Those arrows are pointing to the elevation data.  The climb itself was not too bad.  Unfortunately, my heart rate data is all over the place so I really can not gauge that too accurately.  I felt pretty good on the climb and took advantage of almost every gear.  This seems to be a very popular thing to do as there were tons of bikers in front of me and behind me.  The good thing is that I put quite a bit of distance from the people behind me and I gained on the people in front of me.  The descent was quite awesome however I wish I had more gears as I could get going a heck of a lot faster.  

While on A1A I almost got knocked over once on my bike….. not by a car but by a runner, of all things.  It was an un-clipping issue.   I was approaching a stop light and slowed waaaayyyyy down but did not un-clip.  Just as the light was going to turn green, a runner darted out in front of me and I had to put the brakes on and come to a complete stop.  As that slow motion fall was under way, I was lucky enough to get un-clipped and catch myself.  With all the people around, that would have been quite embarrassing.  It was totally my fault, however, so I can’t get angry at anyone.  

I was exhausted by the time I got back home and had to really fight off the intense strain on my legs.   The best was yet to come because I missed yesterdays workout, I had to squeeze in one more workout, my threshold swim … (plus biking to and from the pool…. ouch!)  

The Swim:  

  • WU: 250 @ low aerobic intensity (1 x 300) 
    • 6 x 25 drills, RI=0:10 (4 x 50)
  • MS: 8 x 75 @ VO2max intensity, RI=0:45 (12 x 50) 
    • 6 x 25 kick, RI=0:15 (2 x 50)
  • CD: 250 @ low aerobic intensity (1 x 300)

In red is what I actually did, once again, since I was in the longer lanes.  It was very hot out and every breath I took was like a gasp of burning hot air.  Even the water was to the point where it was not really refreshing.  This affected my VO2 max drills.  I pushed as hard as I could but it was not as hard as I COULD HAVE done!  I can’t say I had any breakthrough experience today but by the time I finished and made it home I was completely exhausted!  My muscles ached and I was extremely dehydrated.  

To give you an idea of my dehydration levels, I weighed myself before heading out on my bike, after my bike and after my swim.  

  • I weighed 153 before I headed out
  • 149 after the bike ride (4 pound loss)
  • 147.5 after the swim (1.5 pound loss)

I GU’ed up once during the bike ride and drank plenty of liquid but obviously it was not enough.  This affected my swim workout more than anything.  The good thing is that I had so many calories left to consume for dinner that I could have eaten just about anything…. Nothing better than a nice lean steak and mashed potatoes knowing that there is no way you are going to go over your calorie count!  

Weather does not look good for tomorrow so keep your fingers crossed

Filed in: Biking, Sprint Training, Swimming, Triathlon • Saturday, August 7th, 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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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...)