Triathlon Training Resources

Monday, January 31, 2011

2011 Daytona 5K

After an IT Band flare up I had to take 6 weeks off from running and was not sure what my running times would be when I returned. I have now been following the 6 days a week running plan for 9 weeks now.

I have (had) a 5K PR of 21:20 for the last 2 years and I just could not seem to get it lower. I ran the traditional triathlete way of 3-4 runs a week, with a couple days of intervals thrown in and a long run that was more than half my weekly mileage. I was always injured and just attributed it to being 38 and that I would just deal with it. My last 2 races though, I was close to the 20 min. mark but could not quite get there with a 20:31, and 20:40. After the 8 week base period, which I never did before, I added a tempo run in as one of my medium runs. I feel like my run form has improved tremendously and has made running much more enjoyable.

I raced the Daytona 5K this weekend at the Daytona Speedway, an awesome event if you are ever in town for this you have to do it, and came in at 19:39. I was 24th overall out of more than 1000 so it felt great. It was not the placing that felt the best, but the feeling that I was actually making improvements and the accomplishment of a 2011 goal, while still in January, that I was so proud of.

I am a believer now in a slower, not slow, training pace with a structured plan that over time will pay off. It is not an overnight thing when training to make improvements. I am so excited for this tri season and being able to be a little more competitive when I race (hopefully). I have built a base for my run and bike over the winter and as I start to pick up the training for the upcoming season, I feel like I am in better shape than I was at my best last year.

I will continue to update as I move into a heavier training load and get ready for tri season 2011.


  1. Nice work on breaking the 20 minute mark. It is one heck of a hurdle to get over!

  2. Congratulations! Thank you so much for taking the time to share this exciting information.

    College Recruiting