Day 26: Bike/Run Brick and a gift from above

By Skip

Saturday and a perfect day for a bike / run brick… right?  RIGHT!  I actually look forward to these workouts because it gives me a great concept of how the “big day” is going to feel like.  I had every intention to wake up early today and get out so I could beat the heat.  My big mistake was having a couple of beers last night before I went to bed.  I was still up early but not as early as I wanted to be.

First part of today started with the bike:

  • WU: 10 minutes @ moderate aerobic intensity
  • MS: 40 minutes @ moderate aerobic intensity
  • CD: 10 minutes @ moderate aerobic intensity

I picked out a nice little route that would be good to do on the weekend due to less traffic.  Ended up doing a little longer in distance and in time than I had anticipated but all was good.   About halfway through my ride it was getting pretty darn hot.  About that time, even though the sun was shining, a raincloud from above delivered a typical Florida tropical downpour for about 60 seconds.  It was one of those rains where the rain drops are about the size of golf balls and it was also really, really cold rain!  As quickly as it came, it went away and then the sun started to bake that rain into unbelievable humidity.  The rain was exactly what I needed and was quite refreshing, while it lasted!

Click for a larger view of the bike data

One other thing I forgot to mention is that I put on some new brakes last night and I tried them out today.  They worked great and no embarrassing noises!

Second up was the run:

  • MS: Run 10 minutes @ moderate aerobic intensity immediately following today’s bike workout

Click for a larger view of the run data

Once again, the heart rate data is very broken up.  Not so much so on the bike data from above… I am actually pretty confused about this.  Maybe it had slid down on my chest a little bit so that it was not getting proper data from me.  Once again, any suggestions out there?

The run was tough.  Typical brick… I need to do these more often.  I was really hustling on this run, or as much as I could, I should say.  I would happy to run a 7 minute pace in the real triathlon.  That means I need to double my distance and I should be fine.

Even though I tried to stay hydrated, I think the heat and humidity took a little too much out of me than what I was compensating for.  I felt very weak and exhausted by the time I got home and several hours after that.  Then again, I realized that I never had my coffee today!  Took me three cups to get my energy back up.  I did quite a bit of Recovery Gatorade in between.  Stepping on the scale I lost about 3 pounds of sweat on this workout today… literally.

Need to consume quite a few calories today.  Going to do a nice grill out with lean hamburgers, fresh corn on the cob, fresh fruit and sweet potatofries.  What the heck, I will throw a beer into the mix as well 🙂  In regards to the sweet potato fries, I was going to make them myself.  I had received an email earlier today from about “skinny sweet potato fries.”  But then I looked in frozen food section at the grocery store and saw that Ore Ida makes them as well.  I will try theirs first and make my own another day.  After all, I am beat, remember?

Filed in: Biking, Running, Sprint Training, Transition, Triathlon • Saturday, June 19th, 2010

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2013 Upcoming Races
Labor Day Duathlon
9/1/13, Coconut Creek, FL
Short Course Duathlon Nationals
10/26/13, Tuscon / Oro Valley, Arizona
Turkey Duathlon
11/28/13, Coconut Creek, FL
Space Coast Half-Marthon
12/1/13, Cocoa, Florida
Last Chance Duathlon
12/14/13, Naples, FL
Jingle Bell Jog 5K
12/21/13, Sunrise, FL
2013 Completed Races
Ragnar Relay, Florida Keys (Ultra)
January 4-5, 2013, Miami to Key West, FL
Results: 32:59:17
Disney Family 5k
Orlando, FL, 1/11/13
Results: 18:41
Disney 1/2 Marathon
(Goofy Challenge)
Orlando, FL, 1/12/13
Results: 01:32.02
Disney 20th Anniversary Marathon
(Goofy Challenge)
Orlando, FL, 1/13/13
Results: 03:30:41
A1A Marathon
2/17/13, Ft. Lauderdale, FL
Results: 3:10:11   --   BOSTON QUALIFIED!
2014 Scheduled Races
A1A Marathon
2/16/14, Ft. Lauderdale, FL
Boston Marathon, Boston, MA
4/21/14, Boston, MA
Cellcom Green Bay Marathon
5/18/14, Green Bay, WI
Standard Distance Duathlon
World Championships
TBA, Pontevedra, Spain
Ironman Wisconsin, Madison, WI
September, 2014
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Recent Runs

  • 06/05/2016 - 8.68/MI - 1:14:22 - 08:34/MI
  • 05/27/2016 - 5.23/MI - 40:59 - 07:50/MI
  • 05/25/2016 - 4.07/MI - 33:23 - 08:12/MI

Personal Running Records

  • 05:39 Fastest 1mi
  • 18:11 Fastest 5k
  • 38:52 Fastest 10k
  • 1:21:49 Fastest Half Marathon
  • 3:02:29 Fastest Marathon
  • 27.31/MI Farthest Distance
  • 3:54:50 Longest Run


So if you have read any of the blog thus far you know a little bit about me… I can not be told what to do and I push myself about as far as I can be pushed!

But how did I get here and why? Well, that is what this page is about.

I was never really the athletic type. Sure, I played tennis in high school (and quite well, mind you) but running CERTAINLY was never my thing!

The start of 2009 was big for me as I came to the realization that I had put on too much weight over the past 10 years (read more...)