As the triathlon season gets into full swing, I often reflect on the early days and my foray into the sport. Going from a background in long distance running to triathlon was an easy transition for me. Training for up to six hours a day fit my ability to complete distance runs that lasted up to six days.

I recall being in Chicago in 1995 for what was known as Mrs. T’s Triathlon. At the time, it had the largest field in the sport of triathlon. I was part of a crew working for Wigwam Mills to promote their latest creation at the expo that preceded the event. That sock was known as ULTIMAX, and because of its technology to control moisture and its tough-as-iron properties, was named as the Official Sock of the Ironman. The socks are now known as Ironman Pro socks.

Also on hand was Paula Newby-Fraser, the 7-time winner of the Triathlon World Championships, held in Kona, Hawaii. Both of us were sponsored by Wigwam and were in town to do a photo shoot for new packaging that was being planned. Paula and I hit it off from the start. She had a personality that matched mine. As we ran along the bike path near the marina we got to know each other quickly. We were like the two essentials of a strong running program, speed and endurance.

With my first Ironman Hawaii only two months ahead I was apprehensive. Paula assured me I had nothing to worry about because I was a great runner. It was nice hearing this from such an accomplished athlete, but I didn’t fully understand her encouraging words. I asked her to explain and she said, “When everyone else will be dreading the marathon, you will be looking forward to it.” She went on to tell me that I had a strong advantage mentally because of my running ability and the endurance I knew was within me. My main concern was not finishing, but how fast I could cover the 2.4-mile swim, 112-mile bike and 26.2-mile run. I wanted to place well by swimming respectably, biking above average and “blazing” the marathon course. To do so, I knew I would need to concentrate on workouts to improve my speed and endurance.

Anyone thinking of doing a race should consider the mileage they are covering in their daily and weekly workouts to be sure it is adequate training to reach their race distance goal. Increasing the total mileage requires extreme care and planning. A rule of thumb is not to do more than 10 percent in either a daily run or the week’s total mileage. It is possible for most runners to race 25 percent farther than their longest training run without much reduction in pace. Endurance is gained by making these gradual mileage increases until you are capable of sustaining a steady pace at the distance you have selected to race.

Another rule of thumb regarding endurance is that you can double your longest training run. It would thereby be possible to run a 26 plus mile race on just 13 miles. The only drawback would be the need to reduce the pace or use a run and walk method.

To run faster in a race you must run faster in training. One of the greats, Emil Zatopek from Czechoslovakia, did 20 400-meter repeats at least once a week. Of course, doing a workout such of this is left to a professional such as the world record holder.

No matter what type of speed drills you incorporate into your program, whether repeats or intervals, doing a structured speed workout will pay immediate dividends, especially at shorter distances. You will know if you have mastered this type of workout if you feel good racing and your race times come down. Increasing speed and endurance will offer better performances if done slowly and gradually as doing either too quickly will risk injury.

When the photo shoot was over, I asked if I could have my picture taken with Paula in front of two boats berthed side by side along the path we had run countless times, in an attempt to find the perfect photo to be printed on the new product packaging. Everyone was puzzled by my request after nearly two hours of shooting, but they obliged. Their facial expressions changed when I pointed out the names of the boats—Endurance and Lightning; , the two ingredients related to running and racing success and to Paula and me.

So before taking that long run, be sure to put on a pair of Ironman Pro socks by Wigwam.