Getting Back onto the Triathlon Start Line: The Interval Run


Being outside of true triathlon performance for so long is a heart wrenching thought.  From my prime in 2009, I have seriously degraded in my ability to run, bike, and swim.  It makes me sad, but the thought of recapturing my prime drives me on.

Getting Back Into Running

I recently restarted my run workouts after focusing solely on bike workouts.  After cycling religiously three times a week for the past few weeks, it felt great this week to get off the bike and back on my own two feet.

The Interval Workout

This week focused on three run workouts.  While they were short, they are the beginning of a new chapter.  The first two runs were really walks, two miles long and at roughly 18:00 pace each.  Not blistering speed by any means, but even the Road Runner started slow…  I hope.

The third run was the most interesting.  While the SmartCoach app suggested a slightly faster pace, I decided to shake it up with a much faster paced, interval run.  I ran quarter mile (0.25mi) segments, alternating running and walking.  The first interval felt great.  The second, a little worse, and the final two challenging.

Running Form is Important

During the last two intervals, I focused not on run pace but run technique.  I remember an old coach who told me to run from the hip.  Run the hip???  Yep.  Running from the hip means you straighten your back and lean forward to the point you have to take a step or fall forward. You basically let gravity help move you forward as you step and push off the pavement with the ball of the foot.   Once you lean forward and get your feet in sync, the speed comes on fast and you really feel more like gliding as opposed to doing squats every time you step.

Even Slow Can Feel Awesome

At the end of the two mile workout, I managed to shave about three minutes off my pace, down to about 15:00 pace for the combined workout.  It felt great to get the blood moving along with the knees and feet.  While few people would every brag about a 15:00 pace run at two miles, when you have been away for so long, even slow feels awesome.

Running in the Oven


Summer is here!  Today, Santa Barbara is having the perfect Fourth of July weekend weather with brilliant sunshine, perfect 74 degree temperature and access to parks, waterfront and shopping.

As I was reminded during this morning’s run, running in warmer temperatures can be a challenge.  In fact, running along the waterfront this morning in direct sunlight and light humidity, I really felt like I was running in an oven.

So, I would like to offer some tips to help running in the oven a bit more fun and less likely to do you in.  Here we go:

  • Wear breathable, light colored clothing

    • I would not recommend wearing a black, cotton t-shirt, but I would recommend wearing a moisture wicking white t-shirt and grey shorts.  The idea is to wear clothes that will keep you cool through wicking sweat away from your skin while being light in color to reflect the sun’s rays.  I am a huge fan of Champion’s line of active gear.
  • Drink lots of water

    •  This is a no brainer.  If you dehydrate, your body will shut down and you could probably die.  In addition, the body dehydrates a lot quicker the higher temperature.  So, bring plenty of water with you and consume it regularly.  I run with an Ultimate Direction waist pack which is enough for shorter runs (6k).
  • Don’t over do it!

    • Be realistic, especially for the first few runs of the summer. When running in higher temperatures, run at a slightly slower pace.  This will prevent your body from overheating prematurely and requires less water. The slower pace might mean a longer run, but you will be building endurance as well as giving yourself time to enjoy the summer scenery!
  • Wear sunblock and a light colored hat.

    • Skin cancer sucks.  Avoid it by using a good quality sunscreen of SPF 45+.  You should also wear a light colored hat with a wide brim to keep the sun off your face and neck.  A baseball cap might be preferable by most runners, but it leaves your neck exposed, so use an extender with the baseball cap to protect your neck.

Follow these simple tips and you will be enjoying summer time running without the feeling of running through an oven.   What are you waiting for?  Go for it!