It's all relative

Orange Theory Regional Dri Triathlon

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Location:

FL,United States

Member Since:

Feb 08, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Certified course PR's:

Mile: 4:38.0 (Florida, May 2015)

5K: 15:33 (Florida, Jan. 2019)

10K: 34:31 (Florida, Sept. 2015)

15K: 50:07 (Florida, Feb. 2017)

1/2 Marathon: 1:12:33 (Florida, Feb. 2017)

Marathon: 2:26:57 (Washington, July 2019)

100k (63.3 miles, trail): 9:11:00 (Florida, Jan. 2019)

Personal:

I started running in 2010 and have (mostly) kept it a habit ever since!  

Miles:This week: 49.80 Month: 147.36 Year: 3550.00
Slow milesFast milesTotal Distance
258.6040.21298.81
Slow milesFast milesTotal Distance
6.605.0011.60

AM: 6.6 miles outside followed immediately by a 5-mile progression workout on the treadmill into some maintainance work at the gym.

Workout was- start at 9.5mph with incline and progress to 12.0, increasing 0.1mph every minute, and then finish the progression once you get to 5 miles.

This is easily one of my favorite workouts.  I can always get up for this workout mentally, and the forgiving treadmill, fan, and air conditioning make for a pleasurable experience when compared to being outside.  I think it's a good idea to roll into it on tired legs and from being outside.  It almost feels like a performance-enhancing thing, as my body is sweating *so* much prior to the treadmill, than when I get on the treadmill I am breathing easy and cool even at 10+ mph, while 10 minutes before that I was slogging hard and burning up while running effort-full at 7:45/mile.

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Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles solo.  I haven't felt this good on multiple runs in a while.  I think I'm finally back to healthy after the marathon.

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Slow milesFast milesTotal Distance
11.406.0017.40

AM: 9.1 miles, 3 of them faster but still slightly slower than marathon pace, but I did give effort.

PM: 8.3 miles total, 3 of them faster.  Workout was 6x800, aiming for right around marathon pace running with John.  My goal was honestly to run 2:48 for each interval and help John put together a good workout, and on intervals 7 & 8 to sprint in anaerobically the last 200m of each.  This felt insanely comfortable, which makes sense as it is basically marathon pace.  400 recoveries at an 8:00/mile pace.

Splits- 2:54, 2:48, 2:48, 2:46, 2:38, 2:36

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

I feel phenomenal.  My body feels good, my legs feel fast, I want to run more, and am literally excited to get out there.  I tend to always forget how much marathons and/or injuries rip out from your soul.  I am just surprised I feel this good running outside in this garbage weather.  I can only remember feeling this way one year out of my 10 years running- 2017.  That is a great sign.

Comments(2)
Slow milesFast milesTotal Distance
3.803.607.40

PM: so Iíve been really wanting to let loose, so I headed onto the treadmill and got off some energy. The workouts yesterday just didnít fill me up. I figured, Iíve got nothing to train for, so whatí the heck- go nuts.

Workout was 5:00 on, 90 seconds jog, 6:00 on, 90 seconds jog, 7:00 on, all at 5:00/mile pace.

I was pleased. I enjoyed the time progression and the mental side of the treadmill workout. The fan and the air conditioning was also a nice touch.

Comments(1)
Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles 

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Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles 

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Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles 

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Slow milesFast milesTotal Distance
13.100.0013.10

AM: 13.1 miles with John.  I was ready to fly, but resisted the urge, as John isn't (understandably) a big fan of spontaneous workouts!

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Slow milesFast milesTotal Distance
0.000.000.00

No running.  Unplanned- worked a long, long day.  Will skip tomorrow AM as well.

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Slow milesFast milesTotal Distance
12.153.0015.15

PM: 15+ miles, 3 of them fast with John, and then some easy with Greg.  Workouts was a ladder down- 1600, 1200, 800, 800, 400 with 200 recoveries.

Splits- 5:34, 3:58, 2:35, 2:29, 1:11

I felt surprisingly tired for the last two intervals particularly with how dramatically easy the first 3 intervals felt, but I guess that's a pretty short jog recovery, so I guess that is to be expected and seems like a reasonable reason.  I really like running hard with John- he is incredibly reliable.

Next week I'll start giving these workouts the business.  I followed the workout up by running a bunch of miles with Greg.  I had planned on making it a short day (8 miles) but we just got to talking, and all of a sudden I was at 15 miles- that was a nice surprise, as it's my longest run since my marathon. 

Comments(1)
Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles and some body weight stuff.

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Slow milesFast milesTotal Distance
5.852.508.35

PM: short warm up then a workout solo, followed by some body weight stuff.

Workout was 1x8:00, 2 minutes running @ regular pace (intending not to recover fully), 1x5:00, all at full effort/ just over 5:00/mile pace.  Definitely need some new footwear.  I was planning on doing 6 minutes on either side, but I just felt I should keep going on the first interval since I found a groove, so I just shortened the second one.

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Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles easy, and some prep for the dri tri.

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Slow milesFast milesTotal Distance
14.600.0014.60

AM: 9 miles on the tready, followed by some hard rowing at the gym.

PM: 5.6 miles with some dri tri work.

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Slow milesFast milesTotal Distance
17.100.0017.10

AM: 17.1 miles

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Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles, with dri-tri work at the end (full two sets).

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Slow milesFast milesTotal Distance
10.756.7517.50

AM: 10 miles total with a workout: 5x1200 with 2:00 minute strict recoveries.

Splits- 3:54, 3:50, 3:50, 3:50, 3:57

PM: 7.5 miles total with a workout with John: 6x800 with 200m recoveries.

Splits- 2:48, 2:48, 2:42, 2:39, 2:38, 2:37

Did not reach in the tank at all.  The last split in the AM I did mentally check out of before I started it however, but it was still pretty easy (I just didn't want to do it!)

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Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles and rowing for the dri-tri.  Did double sets of the rowing.  Finished with another 4 miles of running outside.

3,000+ miles for the year!  Happy to be above that mark again.  Actually, I'm pretty happy with almost everything running related this year. 

Comments(1)
Slow milesFast milesTotal Distance
5.253.759.00

PM: 9 total miles with a serious  workout.  Workout was 3x1600 with 1:00 jog recoveries after each, then 6x200 with 30 second jog recoveries.  I followed this with some dri tri prep.  Felt fine.  Wore newer trainers which was a poor choice and I've got some blisters to prove it.  I didn't want to wear my racers though, and that's the only other pair I had...

Splits-

1600s-  4:57, 4:58, 5:04

200s- 32, 32, 32, 30, 28, 28

Comments(2)
Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles solo.

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Slow milesFast milesTotal Distance
6.100.006.10

PM: 6.1 miles, rowing practice and some dri tri work in between rowing sets.

Also helped Anthony move today- wish I was able to run with him as opposed to only seeing him on days like today.

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Slow milesFast milesTotal Distance
17.100.0017.10

AM: 17.1 miles with John.  Second half of it was a progression into the 6:xx/mile range.  Felt super easy, although was still mentally taxing due to my pathetic long runs lately.

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Slow milesFast milesTotal Distance
6.100.006.10

PM: 6.1 miles, rowing, and some dri tri work

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Slow milesFast milesTotal Distance
12.605.0017.60

AM: 10.1 total miles, 3 fast.  Workout was 1x1600, 1x1200, 1x800, 3x400 with 400 honest recovery runs after the longer stuff and 200 honest recovery jogs on the short.  Ran the workout solo, but Jeremy was right there-ish.  I did not want to play with then recoveries although today, so I didn't really 'wait up' for him- I want to feel uncomfortable while working on my breathing, and the actual pace is secondary to that.  

Splits- 5:08, 3:45, 2:28, 1:07, 1:09, 1:08

Did not go deep into the tank, but definitely was giving effort on the 400s.  The early items felt super easy.

PM: 7.5 total miles, 2 of them fast. 1600, 800, 400, 400 with 200 recoveries.  Ran with John.  Took the first half of the 400s super easy and then turned the back 200 into a hard effort to finish.

Splits-  (no idea on the 1600), 2:30, 1:09, 1:10

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Slow milesFast milesTotal Distance
0.000.000.00

No running.

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Slow milesFast milesTotal Distance
4.701.506.20

6.1 total miles with 1.5 miles of sprints.  Also did some prep work for the dri tri and rowing.

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Slow milesFast milesTotal Distance
5.100.005.10

PM: 5.1 miles easy, and a dri tri mini round. I think I got this competition on lock, but I definitely wish I had another 3-4 weeks to work on my overall fitness and body composition. Now just waiting out until Sunday.

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Slow milesFast milesTotal Distance
3.100.003.10

Noon: 3.1 miles.  Ready to rock for tomorrow.  Let's get it!!

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Race: Orange Theory Regional Dri Triathlon (3.107 Miles) 00:15:30, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
2.403.115.51

Orange Theory Regional Dri Triathlon

So, The place I work out at offered to enter us into their regional competition about 2-3 weeks ago with the intention of having 3 of us represent the gym in a gathering of all the gyms in the area (guys and girls).  I accepted, as I am a sucker for free things and competition.  The prize was $150, which isn't crazy, but the event wasn't very long so I thought it was worth it to try.

The "race": So, for this triathlon, you complete a 2000m row, followed by 300 repetitions of 6 different exercises (squats, plank jacks, burpees, push-ups, jump-overs, and jump-ups), and follow that with a treadmill 5k at 1.0 incline.  

Preparation: I've put in about two weeks of preparation, mostly on the floor stuff, but I suppose about 5-6 sessions on the rower, all over 2000m and most being 4000m or more.  I did do one rowing workout with 500m intervals.  My running has been good speed-wise, but my mileage is a bit down- although that usually doesn't hurt on a 5k.  However, I was a little worried since it would be 15+ minutes before I'd get to the 5k portion, and it's not like I'd be fresh...

Goal- I was shooting for a sub-30 minute overall effort, and first place.  I particularly wanted to represent my gym location well since I was invited to the regional event, startso I thought that would be a cool thing they could brag about. 

The race: Well, I went super controlled on the rower- maybe a bit too conservative here to be honest.  I hit the 5:50 mark on the rower and the first male finished his last stroke-he was also from my gym, so that was a pretty cool feeling.  Over the course of the next 40 seconds or so, three more guys finished before me and headed to the weight floor, and then I finally finished and jogged to join them.  

I was feeling fine and my heartrate was not bad- I could tell the guys before me absolutely worked harder than I had on the rower, so I figured this was an important spot to catch them all.  I jumped right into the pushups and moved right along through the first 150 reps on the weight floor.  You basically repeat the order again and complete a second round.  I think I maybe took a second or two of rest while pursuading my arms to keep doing pushups- man, the last 5 were a bit brutal.  Once I got through those I knew I would make it fine, so I moved my thought process to bringing down my heart rate and relaxing.  Two of the coaches from my gym were there, and they were trying to help me in any way possible if I needed anything.  Funny enough, the only issue I had was I was too sweaty at times to hold a bunch of the positions, so I was thankful to be handed my towel.  Jenni (from my gym) finished first- unbelievably, she caught up, passed us all, and finished about 40 seconds quicker than all of us.  Legitimately, she did every rep, she was just that good.  As I was finishing my last 5 reps, the leade guy off the rower (also from my gym) finished.  I was a bit worried.  I know he was a terrific runner, so if he got to the treadmill well, it could be legitimately over for winning this thing (more on that in a moment.)

I bolted to the treadmill- feeling incredibly wobbily from the reps and the rower-, mashed the 12mph button as fast as possible, and upped the incline- fortunately, you get about 10 seconds before it's up to speed, so I got a couple of seconds for a breather! 

Here's why I could have been in trouble- the treadmills only go to 12mph!  So if he was at 12 and ran it for the duration, there was literally no way I could catch him.  At the 1 minute mark I glanced over to his treadmill which was a couple down from my row and not only was he not at 12, but he had just lowered it down to a 9.0!  I caught him right about here distance-wise as well.  By 90 seconds in I was absolutely gassed however.  By 2:00 minutes in at 12mph, I thought there was no chance I could run a 5k at that pace.  My heart rate just felt way too high when I started, my legs were so wobbily from the weight room and row, and my form was still a bit out of control.

I had a choice- I could lower it and catch my breath and shoot it back up or I could keep suffering.  The choice was easy.  At this point, there were about 30 people lined up behind us all on the treadmill line watching everyone as well as about 12 coaches.  I saw them all whispering and pointing at my screen.  I knew I had started this thing expecting to go 12 the whole time.  I decided to just go for it- stay at 12 and be confident, focus on good form, focus on smooth knee drive, and relax the breathing and get a good breathing pattern.  At 5:00 in, I felt so much better.  At 10:00 I knew I had it.  At 12:00 I could have increase the incline just because(but why bother?!  They said 1.0 was good, so that's on them!).  At 15:00, I felt like I could easily hold that for another mile.  At 15:30 I smashed the stop button, finishing in 30 minutes and 20 seconds and first place overall.  I did miss half of my goal, but that's okay.  I was really proud to persevere.  I always thought I give in too easily, but today- today I didn't.  I had every reason to slow that thing down, catch my breath from the floor/rowing stuff, and then bring it back up- but I just decided to persevere.  I really was impressed with my ethic today. 

Afterwards, we took some pictures, announced the winners, and had some drinks.  Definitely was a cool experience and I would do it again.

Comments(3)
Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles.  Felt great.  Only the mid-80s today.

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Slow milesFast milesTotal Distance
258.6040.21298.81
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