From swim to run and the secret of not cramping

By Skip

Yesterday was my day off and/or my cross training day.  It just so happens that this is also the day of my swim lessons with the Stroke Doctor.   I had a good day of lessons but it is a lot to think about.  Breaking down the stroke to it’s basics is key to making myself more efficient on the swim. I think I will be able to cut my swim time in half in I can execute properly!  If I can only remember everything and apply it with speed.  THAT will be the trick.  In any case, I look forward to the end result.

So that was yesterday… Today, it was back to running.  I am excited about where my training is heading after Sunday’s race results!  My routine called for the following:

  • WU: 10 minutes @ Pace Zone 2 (Low Aerobic)
  • MS: 12 x 1 minute @ Pace Zone 8 (VO2max) w/ 1-minute recoveries @ Pace Zone 2
  • CD: 10 minutes @ pace zone 2

My legs were more sore than I thought they would be. It has gotten hotter recently and I have started to “feel” my runs more. One minute runs does not sound like a lot but when you are running them with some intensity, you really feel your body working hard!

I lost quite a bit of water today even after taking Endurolytes. The sets were slower and more tedious in the main set. I will take it easy tomorrow in my recovery run. I was really expecting my legs to feel quite good today. I am a little surprised!  I would like to see these one minute drills consistently in the lower 5’00 range or upper 4’00 range.

Click for larger view of split times

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, Swimming • Tuesday, October 26th, 2010

Leave a Comment

Next Triathlon / Duathlon

Email Subscribe

2013 Sponsors

2013 Charity

Video of the Week

My Race Calendar

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
Click Here For Archived Race Results

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...)