Training Updates and 5K Goal for Monday!

>> Saturday, May 27, 2017

I'm doing the USATF MN series race on Memorial Day: the Brian Kraft 5K. I had a final easy 5.5 miler yesterday with Charlie to prepare:

Here's how my training's been going in the last 3 weeks since the Cinco DU Mayo Duathlon:


Nothing too dramatic here. I had a 7x200 swim (20 sec rest) where I kept all 7 under 3:00 for the first time in 2 years. I averaged 2:57.7/200 for that workout. I also had a 12x100 swim where I averaged 1:23/100.

Last Friday, I ate like CRAP, and then had the worst swim I've had in a LONG time the next morning. The plan was to do 3x500, but part way through #2, I decided to call it quits. My two 500s were 20-25 secs slower than I usually swim: 7:50 and 7:42. (Last month, I averaged 7:26 for 3x500.) I didn't do #3, but instead I did some 50s to try to get some speed back. LESSON LEARNED: stop eating crap.

Oh, I also did that workout of a ton of 50s that I used to really like. I hadn't done that in 2 years, and my shoulder was fine with it! I did 30x50 (see this link for workout details), and my 6 "fast" 50s were pretty consistent: they were all between 35.75 and 37.40. That swim felt good!


I didn't do anything too hard the week after the race. The next week, I did 3x5 mile intervals. I don't think that was a PR ride, but they were solid: averaged 22.0, 22.9, and 22.0 mph for the 3. Then I had a nice HILLY long ride this past Monday, and a PR ride on Thursday!

My PR ride was my "go to loop" that I like to ride for a 15+ mile "time trial" effort. (Here's a post from last month where I mentioned setting my recently broken PR.) Well, my PR on the loop was 20.6 mph 2 years ago, 21.0 mph in early April, 21.3 mph in late April, and now 21.4 mph this week. Nice.


I've had pretty simple runs in the last 3 weeks: 3 easier runs between teaching classes, 2 runs with the stroller (1 with both boys and 1 with just Charlie), 2 early morning runs, and 1 run that ACTUALLY looked like "training." That 1 training run was a fartlek run this past week. I had thought that Wednesday would be good timing for a harder run, but then I realized that was just 5 days before my next race, and that wouldn't be smart. So fartleks are a good compromise: I get to add in SOME speed, but not so much that it kills my legs.

I did a simple version of a workout that Coach Jen Harrison had given me 7 years ago: hard running of random minutes with 50% of that as rest. So I did 3 mins hard, 90 sec easy, 2 mins hard, 1 min easy, 4 hard, 2 easy, 1 hard, 0:30 easy, and 5 hard. (When I did that with Coach Jen, she had me do that 2 times to equal 30 mins of hard running, but I just did that rotation once for 15 mins of hard running.) I kept all the hard running under 6:00 pace, with the final 5 minutes of running done at 5:39 pace. Nothing too fancy - just some speed before a race.

AS FAR AS MONDAY'S 5K... I really don't have much of a time goal. And yes, you're right: that's surprising for me. Sure, sure... I've thought about it. I should easily be sub-6 pace, which is 18:38. I hope to be sub-18, which is 5:47 pace (but that pace is starting to look a little scary). How much lower I could be below that is anyone's guess. And it's really not a big concern of mine. My big goal for this 5K is to go out "harder" than I usually do, and then try to hold on and suffer through the finish. I tend to start a bit conservative and then slowly build and pass people through the last mile or so. But at this race, I want to try going HARDER right from the gun. I won't have much to compare it to because I haven't raced an open 5K in a long time, but I just want to try it.

Check back for a race report to see how it went! Happy weekend!


Friday Funny 1277: People Who ALMOST Nailed It

>> Friday, May 26, 2017

Just some funny "fails."

Less of an "error" and more of just letting your Twix melt.

Lots more funny things posted 10x every day on HAPPY WEEKEND!


Friday Funny 1276: Cut-Off Jean Speedo

A triathlon friend on Facebook recently told me about Shinesty and their speedos. Check these out:

It's called the "Jeado."

Dixie cup print. Because why not.

More options.

I'd wear the pepperoni one. I think.

Tighty-whitey speedos.

Some of their models strike pretty awesome poses.

The also have pretty amazing 3-piece "party suits" as well as some awesome socks. Check them out.

More funny things on


Friday Funny 1275: LITERALLY Following The Rules

These people are just doing what they're told...

Lots more funny things posted all day long on


Thirsty (for knowledge) Thursday: Our Best Athletes Today Can't Compare to Ancient Men

>> Thursday, May 25, 2017

I came across this article a few days ago, and I've really been thinking a lot about it since. Some Cambridge University researchers compared people today with people 6-10,000 years ago, and the results are sad, but not that surprising:

If you were to cross paths with one of your farming ancestors (circa 7,500 to 2,000 B.C.), he'd shove you to the ground, kick sand in your face, and jog off into the sunset with your mate slung over his shoulder. And even with somebody else’s partner slung over his other shoulder, you’d probably never catch up to him. Such has been our musculoskeletal decline in only a handful of millennia.

“Even our most highly trained athletes pale in comparison to these ancestors of ours,” says Dr. Colin Shaw of Cambridge University’s Phenotypic Adaptability, Variation and Evolution Research Group. “We’re certainly weaker than we used to be.”

They did bone rigidity tests on laser scanned tibias and femurs from people who lived around 5300 B.C. to 830 A.D. and compared those to modern college students. They found that "the ability among male farmers to move about their environment 7,300 years ago was, on average, at a level near that of today’s student cross-country runners."

This decline in physical activity and bone strength has led to osteoporosis, decrease in fitness, obesity, and myriad other problems and diseases. Ironically, “We have an overabundance of nutrition and we train better,” says Shaw, “but we’re overweight and we’re not challenging our bodies like we used to.”

One of the researchers noted that "the people back then were monsters by comparison. What you see today is quite pathetic." The article wrapped up by saying:

[...] we should eat and live like our hunter-gatherer ancestors, whose meat-heavy diets gave them more muscle mass and enhanced their athletic abilities and performance. Wolf would add in weight training, stretching, and, in particular, cross-country running, because it challenges our bodies in the same ways hunter-gatherers had to navigate uneven terrain and the up-and-down of hills—all of which increased their physical robustness.

For more "Thirsty Thursday" posts that highlight workouts, body science, and all kinds of interesting information, CLICK HERE. Back with some "Friday Funnies" tomorrow. :)


Final Duathlon Thoughts

>> Wednesday, May 24, 2017

So it’s been 2.5 weeks since the Cinco DU Mayo Duathlon, and I have a few thoughts. Well, really just 1 thought.

I noted being just 3 seconds off a course record, and how my “slow” final run (especially the start of that run) kept that from happening. But I sort of failed to acknowledge that it’s a DUATHLON where you have a run, a bike, and a run. Sure, I hoped to be faster in that final run, but it’s a 3-part race, not just a final running sprint to the finish. I posted my fastest bike split there by a long shot, and was the 2nd fastest cyclist overall, which is a stat I’ve NEVER been close to before. I can’t be too upset by being a few seconds slower than I would have hoped for the final run. In fact, one of my goals for 2016 (before becoming injured that year) was to be passed on the run: that was my way of acknowledging the fact that I wanted to bike harder/better, and then be up along side a different caliber of athlete when hitting the final run.

Also (related to that), I don’t know how much of my bike speed is my new bike, and how much is my training. I’ve put on more miles than ever before in spring/early summer, so my bike fitness is REALLY good right now. But, how much of my speed is a newer/lighter bike? I can’t say. If I had to honestly guess, I’d say 60-70% is my better bike training, and 30-40% is my new bike.

Sidetone: I had a nice, hard ride last week:

Sort of related: yet another big THANKS is warranted to Robert at Element Wellness Group for his acupuncture work at getting and keeping me healthy this spring! Thanks Robert! See you next week!

Back with more training updates and thoughts for an upcoming Memorial Day 5K in a post on Saturday!


Weekend Wedding

>> Monday, May 22, 2017

My family and I headed to Mankato on Saturday for my wife's cousin's wedding. Here are a few quick pics:

Looking for our hotel room.

Hallway selfie heading to the reception.

A cute one.

My boys after running back and forth on this ramp for a half hour.

Fun with glow sticks.

Henry looking at me surprised when he sold a glow stick for a quarter.

Circus/dino/wedding party tricks.

Congrats Mikaela and Luke! :)

Then we spent the night in a hotel in Mankato. Charlie passed out on Mama near the end of church the next morning, and we stuck around after mass for a bit so he could nap:

Note the donut: Henry and I went to "coffee and rolls"
after mass, and brought back a donut for Charlie.

Back at our hotel pool. We were the only ones in there!
Also, my wife in a bikini is MUY BUENO!

Henry loved jumping in.

Some final (tired) snuggles in our hotel room. My wife posted this last night with
the caption: "Back in our own beds tonight, but what a fun whirlwind weekend of family!"


Weekly Training

>> Saturday, May 20, 2017

Here's a look at my weekly training numbers from mid-February through last weekend:

(The red-ish "22" in mid-March is 68 minutes on the trainer that I'm counting as 22 bike "miles.")

Notice that the beginning of March took a bit of a hit when my knee was acting up a little, but then I had some pretty consistent training after that. And the last 3 weeks are all labeled:

    - Raced the Falls Duathlon at the end of April, so that 3rd to last week is a bit easier.
    - Recovered the next week, and then raced the Cinco DU Mayo Duathlon that weekend.
    - Finally, a true recovery week, still with some decent milage, but all easy. (Basically just skipped a run.)

Consistency is working for me! I don't know that I've EVER had bike miles every week from mid-Feb through mid-May. Let's keep this going.


Friday Funny 1274: God Creating Animals

>> Friday, May 19, 2017

These always make me smile...

More funny things on HAPPY WEEKEND!!



Follow steveinaspeedo on Twitter

Facebook Fan Page

All content and original images copyright 2006 - 2016 by Steve Stenzel, AKA "Steve in a Speedo." All Rights Reserved.
Want to use something seen here? Just ask - I don't bite.