Getting some juice back in these legs

By Skip

I was looking forward to this run tonight but I had no idea how tough it would be to get through it.  Let me start off by saying that I am loving this cooler weather we are having in south Florida!  Running at night is a real pleasure right now.  I think that will help produce faster times and less strain / dehydration on the body.  If this is any indication of our winter ahead, I welcome it with open arms!  It has been such a hot summer that I sometimes wonder how I even made it through those longer runs…. especially when I decided to run them during the mid-day sun. 

My workout called for: 

  • WU: Run 10 minutes @ low aerobic intensity
  • MS: Run 16 minutes @ threshold intensity
  • CD: Run 10 minutes @ low aerobic intensity

This was a tough set. That 16 minute threshold set almost killed me. The weather was about the only thing that helped me get through it. I did develop a cramp on my way but I am sure this was due to improper hydration for the past week to two weeks. I need to get back in this habit to make sure I don’t cramp up in the future. This lack of endurance bothers me a little bit.  This was another one of those sessions where I felt like I was flying, or almost going too fast, which I was not but it is an interesting sensation. 

The good news about this particular workout is that I was able to average a 6’28” pace during that 16 minutes.  I don’t really think I could have held it much longer, unfortunately. 

Click for larger view


As you can tell over the past few blog entries, I am careful about making predictions on Sunday’s race.  I am afraid that I am either going to break the 1 hour threshold or I am going to “bonk.”  For those of you who don’t know what a “bonk” is, here is a web definition: 

In endurance sports, particularly cycling and running, hitting the wall or the bonk describes a condition caused by the depletion of glycogen stores in the liver and muscles, which manifests itself by precipitous fatigue and loss of energy. Milder instances can be remedied by brief rest and the ingestion of food or drinks containing carbohydrates. The condition can usually be avoided by ensuring that glycogen levels are high when the exercise begins, maintaining glycogen levels during exercise by eating or drinking carbohydrate-rich substances, or by reducing exercise intensity. 

I have come close to this a few times and have had the right mindset to get some liquid and electrolytes back into my body in addition to some simple sugars.  If this happens during a race, probably during my run, I will be in trouble.  That would NOT be the way to end the season and I would have to find one more race  just to get over that mental hurdle.

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 • Wednesday, October 6th, 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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  • 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...)