Tag Archives: Treadmill

Day 48: Another Manic Monday

Now back to our normally scheduled programming…Monday testing.  I’m almost halfway (yay…), feeling good, getting lighter (marginally) and, most importantly, feeling happy and healthy.  Tonight was the beginning of my higher mileage weeks.  The “plan” is to run 48-50 miles per week over the next month to really nail down some good volume and begin speed work.  The running this week will consist of 6 10ks and 1 long run of 10-12 miles.  Tonight’s 10k was a test to see where my speed and fitness were.  I ran pretty solidly the back half and managed a 40:03 10k with some questionable pre-run foods (FYI don’t EVER eat hummus and raw nuts 15 minutes before a run, it’s super bad for your stomach).  The pace was pretty steady throughout and I managed to squeak out some quicker stuff at the end.  You’ll see how it looks from the data below.

Today’s Gear:

Shoes: K-Swiss K-ruuz (2011) – I’m really loving these guys lately

Apparel: K-Swiss accomplish shorts, IM70.3 Racine t-shirt


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Day 37: The “Simulated Triathlon”

Today’s workout has been planned for a little while to gauge my fitness.  It went a little something like this: 2400m swim with a 1000m main set, 1hr bike (approx 22 miles on the trainer with some good bursts around the 28-30 mph range) and a 5k at balls-out pace.  The bike and run would be back-to-back given that I would be swimming before work and would then spend ~10hrs in “T1”.

The morning swim felt really strong.  I am continuing to make little improvements with my swim and am starting to feel really comfortable pushing my pace.  I didn’t time my overall 1000m but I did notice I was swimming around 1:30s per 100m.  I guess things are coming along well.  T1 was really difficult today; ‘nough said.   I was so looking forward to getting back on Cera tonight and giving her some real effort.  She rewarded me by allowing my legs to feel fresh coming off the bike.  I moved my saddle forward a few cm and it really helped my position.  I made a quick T2 and hopped on the treadmill, instantly cranking up the pace to 3:50 per km.  I ran 5k really hard and then chilled out for a cool down 3k.

All in all I feel really positive about the effort I put forth tonight.  I hit my big goal, which was sub 20 5k off of a medium effort bike and I really can’t complain about that.  I think duathlon season is going to be really positive this year.  I can’t wait for my first race.

Today’s Gear:

Swim: Barracuda Hydrobat, Tyr Drag shorts (skull ‘n bones)

Bike: Bont Sub-9 shoes, K-Swiss cycling kit

Run: K-Swiss K-Ona R (2011), K-Swiss Split v2 shorts

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Day 36: Treadmill Pacing

After a good recovery run the evening before, I jumped back into the world of actual training tonight.  I ran a workout that is quickly becoming a favorite of mine; 12k treadmill with 2k build-ups after the initial 4k warmup.  My workout looked a little something like this:

4k @ 4:15km/h

2k@ 4:07km/h

2k@ 3:58km/h

2k@ 3:48km/h

2k@ 4:10km/h

It’s a really great workout to push your body to some “uncomfortable places” (especially when you incorporate some hills on the odd kilometers).  I ended up having a great workout tonight and am looking forward to my “simulated triathlon” tomorrow.


Today’s Gear

Shoes: K-Swiss K-Ruuz 2012

Apparel: K-Swiss Accomplish shorts

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3 Spoons Full of Story

For a Plant-Powered Body, Spirit, and Mind

Next Level Fitness

We gain strength, courage, and confidence by each experience in which we stop to look fear in the face

Devon Palmer

Pro Triathlete and Triathlon Coach