The 10 Mile Run

By Skip

After a week of taking off from training, Labor Day came around and it was time to get back to work.  As you can see from this image, my calorie intake was OUT OF CONTROL over my week long break.  The funny thing is that I think in my previous post I had mentioned that I was maintaining a weight of 151… well, I stepped on the scale on Sunday and it had jumped up quite a bit… That was all the motivation I needed to get back out there. 

I made the decision to jumpstart my training with a 10 mile run.  I had never done this far before and I was going to be celebrating my 400th mile for the year on this run.  Wow!  Can’t believe I am at that number already and it is only September.  I should be close to 600 by the end of the year. 

As I headed out for this monumentalrun I looked up in the sky and it was quite dark.  This meant the sun was not out and it was cooler than normal.  By looking at the radar map I was trying to get this in before the evenings’ scheduled storms were suppose to roll in.  About halfway through, guess what?!  Yep, the storms hit and they hit HARD.  It was raining so intensely that I could not even see two feet in front of me.  There was so much rain on the roads that it was rolling up onto the sidewalk.  And then the lightning started…. makes you run faster when that happens. 

Click for larger view

I was able to finish without stopping.  I was actually very happy with my overall time and the pace I was able to keep.  I really started to feel the pain, however, around mile 7 or so.  I think the rain and lightning were a big of enough distraction to divert my attention.  

This was also the first time I went running with my new hydration Fuel Belt.   Man that thing comes in handy for longer runs!  I am very happy about that purchase and I think it will prove itself over and over again as I start to train for longer distances.  I opted to get the one with two bottles instead of the four bottle version as pictured. 

So that was all on Monday.  Tuesday, I found myself back in the pool.  It was very busy when I got there as a swim meet was going on.  Also, the Masters Class takes up quite a few lanes.  I finally found a lane that I was able to keep to myself.  When I jumped in, it was a little bit cool and then I quickly brought myself back to reality by thinking about the 55 degree water I will be in next June! 

Here is what I did for my swim today: 

  • WU: 250 @ low aerobic intensity
    • 6 x 25 drills, RI=0:10
  • MS: 8 x 100 @ moderate aerobic intensity, RI=0:05
    • 6 x 25 kick, RI=0:15
  • CD: 250 @ low aerobic intensity

Pretty easy… once again, I was trying to get things in before the storm today so I kept my rest interval as short as I could between everything.  Here is a question I pose to all you swimmers that are also triathletes… In a competition, is the distance of the swim part of the race from the time you ENTER the water until the next timing pad?  The reason why I ask is that I was going at my main set pretty hard today and was averaging 2 minute, 100yard sets. This means that at this speed I should be doing an 8 minute 1/4 mile race… right?  The first race I did, I did it in 7:22.  I certainly was not going as fast as I was today, I don’t think….. I am confused about those numbers quite honestly.  I am a numbers guy and I like for the data to match my results or at least my predicted results. 

My legs were pretty darn sore from the previous days’ run.  The pool, luckily worked different muscles so it was soothing but the bike to the pool and back was a little tough…. what will my bike workout tomorrow be like?  Will my legs hold out? 

Yes, Wednesday was my scheduled bike and I played it out even though my legs felt just as bad as the previous days.  This is probably the most soreness I have felt since I first started running.  I am trying different muscle creams to help soothe the pain a little.  Keep in mind, this a GOOD pain, not a bad pain.  Just good solid muscle burn! 

Here is what my bike workout called for: 

  • WU: 13 minutes @ moderate aerobic intensity
  • MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery
  • CD: 13 minutes @ moderate aerobic intensity

A very solid main set today.  I kept them very strong and averaged about 20-21 mph during these 12 minute sets.  I know that does not sound like a lot but there was a little bit of a wind and, quite honestly, I think that this is as much as I can push that bike on a consistent basis.  If I will be using this bike for the October 10th race, I need to really push harder and try to keep my sets in the 20-23mph range. 

Click for larger view

I also practiced with no socks today as well.  Went pretty good… I don’t need socks for the bike!  Next I will try to RUN without socks.  If I could eliminate that for my sprint and olympic distances, that would be awesome…. I could save quite a bit of time in the transitions, I believe. 

There was a nice box from Amazon at my door today with some triathlon related books that I had ordered.   I will post which ones they are in a couple of days.

Filed in: Biking, Diet / Nutrition, Running, Sprint Training, Swimming, Transition, Triathlon • Wednesday, September 8th, 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...)