Day 77: My final week before the race

By Skip

This is it…. drum roll please…. the final training week before the big race and I feel like I have so much more to accomplish.  It is a little overwhelming which is giving me a tad bit of anxiety.  Training aside, there are so many little details to keep track of and equipment to put together.  It will be crucial heading into this to make checklists and fully wrap my head around the concept of what is in store for me.  I need to visualize the race, not only for performance purposes but for things like transitions.  If I can visualize it successfully a few times, that will go a long ways towards my confidence level.

The weather was good enough to head out after work to the beach to meet up with some of the guys from the Try a Tri groupfor an open water swim.   The guys I met up with from the group were AWESOME and made me feel very comfortable.  The seas were 3-4 feet with a pretty good current so I had my work cut out for me.  We headed out and did about a 1/4 mile swim parallel to the beach.  At which point we swam to shore and ran in the sand back to our starting point. 

Next we did out and back drills with a moderate swim out towards the buoys and then a sprint back to shore with a sprint on the sand up to a couple of palm trees.  Tough on the legs but it felt oh so good.  Good cardio as well. 

This was probably the most important workout I did all week.  Had I waited until race day to do my first open water swim, I would have had problems.  Not that I won’t have problems but at least I know what to expect and I can probably expect it with calmer waters.  I could not really see anything (there goes that whole mental concept of snorkeling) and I could not seem to catch my breath.  And forget about form!  I just did what I had to do to stay afloat and continue on.  I wish I had time to get a couple more ocean days in before Sunday but I just don’t think I will have time for it.  This HAS to be part of my regular routine from now on if I am going to become competitive.

I thank Manny for keeping us all on track and putting together some drills for us.  In addition, he stuck by my side to make sure I was alright and he probably sacrificed his workout a little bit for me.  For that I am grateful.  Hopefully he understands that I am committed to what I am doing and if I suck today, I will work on getting “less suckier.” 🙂

At this point I dried off, headed home and now it was time to run… 

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

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I ended up going about an hour and 15 minutes and I could have kept going.  I thought that maybe my wife would start freaking out if I stayed out too much later as it was quite late as it was by the time I got back.  I also had a car throw a can of beer at me, which was an interesting experience.  Luckily it missed me.  If I could have only snatched it out of the air one handed while on the run and crushed it on my forehead….  That would have freaked those kids out!

Two problems I had during this run.  First of all, my heart rate monitor did not work.  This is after I replaced the battery.  I will need to look at it and figure out what the heck is going on with it.  If I can’t get it working by tomorrow, I will have to buy a new one, which I really don’t want to do.  Secondly, I pushed myself a little bit further today (8.66 miles) to make sure I had completed my longest run to date.  After finishing my run, I looked on my iPhone and it said I had only ran .06 miles… what the heck?  This is going to screw up my Nike+ data!  I think I can hack into the data file and fix it but I wish I knew why it did what it did.

Swim day (in the pool) again tomorrow.  I look forward to calmer waters.

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, Swimming, Triathlon • Monday, August 9th, 2010


What HR device do you use? You may want to have a page that gives the equipment you use (unless you have one already, sorry). I use Suunto and had a bit of aproblem with it at the beginning and have read about people having problems with it, but it’s worked well for me (knock on wood.)

I use the Garmin soft strap HR monitor that ties into my Garmin 310xt. I fiddled around with it last night and got it working again…. does not give me too much confidence, however. I will try it out tonight and tomorrow to make sure it is working or I will have to pick up a new one, which I really don’t want to do but I also don’t want to wait for Garmin to fix it and be without one to record the data on Sunday. I am a data freak after all.


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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...)