Running Jamaican Style

By Skip

Today was an awesome day of entertainment followed by a good workout.  It was also an early day as we had to get up at about 5:00am to get ready to head to Pompano Beach for the annual Miles For Smiles walk that we go to every year.  I had thought about running this year but I kept it to a walk as I had other plans in the afternoon and I really didn’t want to show up all sweaty and smelly.

The walk was about 4.5 miles and it was a perfect way to start the day.  From there we headed to Weston for the GridIron Grill-Off which featured famous Miami Dolphin alumni and high end chefs in the area.  The concept was to walk around to each on of the booths that was occupied by a player and a chef….. taste the food they had made and then vote on the best dish(s).  Each location had their own pairing of wine as well.  So, all you could eat and drink AND mingle with some football icons…. Thank goodness my wife is also into football and is also a Dolphin’s fan!  That’s all I have to say.

On a quick side note, I was talking to Zach Thomas and he had seen a triathlon visor I was wearing and asked me if I was a triathlete. I promptly and proudly said YES.  He then stated that the next thing he wanted to try to do was a sprint triathlon.  We talked a little bit more and I told him about Escape from Alcatraz next year and he said to me “did anybody tell you that they have… like… great white sharks out there?”   Too funny.  What a nice guy!  He is about to do a bike outing next weekend to raise money for cancer awareness.

I ate quite a bit but everything was bite sized so it really doesn’t count, right?  I MAY have gone over my calories for today but I kind of doubt it.  If I did, it was minimal and did not ruin me for the week.  In any case, I knew I had to get my run in for today.  Here is what was on my schedule:

  • WU: Run 5 minutes @ Pace Zone 2 (Low Aerobic)
    • Run 5 minutes @ Pace Zone 3 (Moderate Aerobic)
  • MS: 2 x 16 minutes @ Pace Zone 6 w/ 4-minute recovery @ Pace Zone 2
  • CD: Run 5 minutes @ Pace Zone 3
    • Run 5 minutes @ Pace Zone 2

Click for larger view

It was a good solid run tonight.  I kept the two main sets in the 7:00-7:30 range.  I could probably have pushed this a little bit more but I have a long run tomorrow and  I really want to be able to get through that without any issues. I still have not officially modified my pace zones but this one felt right today… at least the main set.  The warm up and cool downs are still too slow for me.  Heck, I can walk faster than what they want me to run.  Obviously, if you look at any of my data you will see that I ignore those recommended speeds and do what I feel is right for my body at the time.

My music choice for this run was some tunes by Bob Marley’s sons.  As I was cruising along to this reggae music, I was in one of my faster main sets and I ran past this house that was, well, partaking in crops that Jamaica is known for.  You know what I mean.  I don’t have to spell it out, do I?  In any case, due to the fact that I had to breathe while running and this cloud of smoke seemed to follow me, I have to admit (unlike a former President that we all know) I did inhale.  Heck, I had to or I would have passed out.  It just seemed so fitting for what I was listening to.  The funny thing is that all of my knee pain went away 🙂

One last note, I have a good friend running his first Half-Iron tomorrow.  Good luck Hoy!  Do us proud…. you are going to rock it!

If you liked that post, then try these...

Duathlon Nationals? Serious or not!? on July 6th, 2013

The Quest for Boston on March 7th, 2013

Upcoming Duathlon on September 20th, 2012

Race Results :: A1A Half Marathon (2012) on February 21st, 2012

A1A Half Marathon Preparation on February 17th, 2012

Filed in: Diet / Nutrition, Running • Saturday, November 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...)