Mickey Mouse Made Me Do It!

By Skip

I had mentioned in my last post that I was headed to Orlando and was not sure which workouts I would miss and which ones I would have to make up.  Well, I missed TWO DAYS of workouts which is going to be very difficult to make up.  As a matter of fact, I don’t see how I can fully make up for these lost days.  This is the first time I think I have ever “lost” a day that I was not able to somehow fit into my schedule either that day or on a later day.  Life goes on, right?

Given my schedule and the workouts I figured I would have to pass on, it ended up begin the bike workout that was sacrificed.  I had to at least get my swim and run workout in without excuses so that is what I did.  I headed to the pool on a beautiful Friday evening with the following workout in my mind:

  • WU: 250 @ low aerobic intensity
    • 4 x 25 drills, RI=0:10
  • MS: 7 x 75 @ VO2max intensity, RI=0:20
    • 6 x 25 kick, RI=0:15
  • CD: 250 @ low aerobic intensity

I did this one after work and  I thought there was gong to be a big storm as there were big clouds looming in the distance but it held off.  I was able to stick to the plan and complete everything as scheduled. I think that I have stopped seeing an improvement in speed, it is becoming more about endurance and the length of time I can hold that pace. I guess the speed factor would come in if I could do my entire race distance at a VO2max level. I am confused because everything I have read says that you probably will never raise your heart rate to the point of doing any good or feeling it. I, however, am able to push my heart rate quite high… does this mean my stroke sucks and I am not doing things right?  Someday when I hire a swim coach it will be interesting to see what he or she changes in my stroke and my approach.

I got home from the pool and stretched a little bit before striking out on my run.  This is what was on my plan:

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

Having said that, do you remember the other day when I was suppose to do a threshold run and was not able to due to the diet I consumed that day?  So on that day I did a foundation run…. just like what was on THIS workouts schedule.  What I did is run THATworkout instead which was a 10 minute warm up, 18 minute threshold run and 10 minute cool down.

SPECIAL NOTE: FIRST WORKOUT WITH NEW HEART RATE MONITOR.   Yes, that’s right, Garmin sent me a new monitor, basically without even asking for one.  Obviously they know something is wrong with their product but I am very grateful and impressed with their customer support!  As you can see from my data below, the heart rate monitor is now working correctly.

I really noticed on this run how hard it is to keep a fast pace if you have not really worked hard all week long. I also realized how fast a 6:15-6:30 pace REALLY is. This is flat out sprinting!  Kind of interesting how things are put into perspective when you are away from them… even if it is only about a week.  I was not able to keep the pace I wanted on this one tonight. That is what I get for doing “makeup” workouts all week long. Get serious Skip!Only two weeks left to the final tri of the year!

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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 • Friday, September 24th, 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...)