Day 4, 01/10/2025 (Triathlon Training): Interval Run: 40 min. w/ 6x 20 sec. relaxed sprints

Day 4: Hitting the Ground Running

Day 4 of triathlon training, and today’s focus was all about the run. But not just any run - this was an interval run (in the rain), blending effort with ease and sprinkling in some fun. The workout: 40 minutes with 6x 20-second relaxed sprints.

Today I was not motivated at first (my hips started hurting), was then I embraced the movement and found my zone.

The Warm-Up: Getting into the Groove

The first few minutes were all about loosening up - it's all downhill. The sprints loomed in the back of my mind.

The Sprints

When the first sprint came, I was ready. For 20 seconds, I let go of the steady pace and leaned into speed but not the kind that leaves you gasping.

I focused on finishing strong, keeping my strides light and my breathing controlled.

Between sprints, I settled back into an easy pace, giving my body time to recover. Sprint after sprint, not as much fun, but a reminder of it can always be harder or easier and what my body is capable of.

As always in the end, I felt alive. And I felt grateful that I ran.

Reflections from Day 4

Interval runs are a unique kind of workout. They challenge you to push your limits while teaching you the value of recovery. Today’s run wasn’t just about the physical - it was about mindset. Oh, and the book I am listening - it is Adler's Psychology. This is like running inside a classroom. Completely transcends your mind into another world.

What’s Next?

Four days down, and I can already feel the progress building. Each workout, each interval feels good. I am more physically tired and sleep hard. Tomorrow will bring new challenges, but I’m ready to meet them head-on.

Here’s to Day 4 - effort, joy, and the thrill of the journey. Let’s keep the momentum going. 🏃‍♂️💨💪

Tomorrow is 25 mile bike ride..