Knowing when to keep your run simple

By Skip

Varying your workout intensity is an important thing.  Running longer, slower distances is just as important as running short, quick runs.  The more I read about triathlons and running in particular, this is one of the most important things in order to increase your overall speed and endurance.  When I first started running, I just picked my target distance (5k) and ran that consistently, as fast as I could. It was not until I learned about varying things up a little bit, did I notice that I was getting faster. 

Here was my scheduled workout for the day: 

  • WU: Run 10 minutes @ moderate aerobic intensity
  • MS: Run 20 minutes @ moderate aerobic intensity
  • CD: Run 10 minutes @ moderate aerobic intensity

So 40 minutes of a nice easy pace.  I was not out to impress anybody or break any records.  Having the Nike+ app in my pocket is incentive, in it’s own way, to rack up miles.  There have been many times that I have struggled during a run and then I thought about competing with others online and I had a sudden burst of speed and increased motivation.  Can you tell I am the competitive type?  

If you look at the distance I ran today, you will notice I did not reach the 6.2 mile mark.  Anybody who has read this blog before will probably find that unusual.  True… very un-characteristic of me not to reach that “next” goal, in this case the 10K mark.  Did not matter to me today… I was in a good place and felt good about my run and accomplishment.  I was not tired, I was not sore… I LOVE this feeling!  It feels almost as good as breaking a personal best record. 

Click for larger view

 If you notice, my heart rate is still screwed up… not my actual heart rate, but the reading from my Garmin.  At first I was not overly concerned but you know what?  This is going to screw up my statistical data over time.  I need to get that fixed!

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 • Monday, September 13th, 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...)