Days 48 and 49: A combined Bike and Run Workout

By Skip

I have been a bad boy over the past couple of days…  Went to Key West with a couple of my friends which meant eating and drinking too much.  I got my swim in on Friday morning before we left.  I knew that I would not be exercising on Saturday and moved my run until Sunday.

I had a very grand idea about running the entire circumference of Key West which would have been a 10 mile run.  It would have been my longest run to date and would have been really, really cool.  Guess what… I did not get around to doing that.  Key West is a place to relax not exercise, right?  Somebody please jump on my side here.

In any case, I had to adjust my schedule AGAIN and since I am approaching the final 30 days, I really can not skip anything.  That meant that I doubled up today with my bike.  Unfortunately, they were both very long workouts (longer than normal) so I started off on my bike as soon as I got home….

For the bike, I was scheduled to do:

  • WU: 10 minutes @ moderate aerobic intensity
  • MS: 1 hour and 10 minutes @ moderate aerobic intensity
  • CD: 10 minutes @ moderate aerobic intensity

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So an hour and thirty minutes was my workout time and let me tell you, it took longer than I expected (?) as I had quite a bit of stoppage time.  I ended up having a flat front tire on the way back home so had some unscheduled practice time at that.  Took me 12 minutes only because I was figuring everything out.  I think if it happened to me again(which it will) it would be around 6 minutes or so.  Would certainly destroy me in sprint race but an Olympic distance it would not be the end of the world.

I stayed plenty hydrated and consumed a couple of GU gel packs along the way.  As soon as I arrived home, I switched shoes and headed out on the run…

For the run:

  • WU: Run 10 minutes @ moderate aerobic intensity
  • MS: Run 25 minutes @ moderate aerobic intensity
  • CD: Run 10 minutes @ moderate aerobic intensity

I ended up doing a little more than a 10k.  It was a beautiful run but it was also getting late in the day (or should I say night.)  It was an out an back.  The “out” was beautiful as I was heading west and there was a beautiful sunset!  On the way back, well, it was just dark.

This was also the first day I went out without music.  I decided that if I can’t do it or use it in a race, I will not train with it anymore.  I will still keep my phone with me, to keep stats, log data and for use in case of an emergency.  It was a little strange not to have tunes in my ears but it really helped me tune into my body and listen to my breathing, which by the way, helped me maintain a more consistent pace.

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I ended up getting back and I was pretty worn out but not as bad as I expected.  It was a lot for ME for one day, however.  Tomorrow I will look forward to getting in the pool.  I do have some additional big news but I will hold off on announcing that for a couple of days….. (cliffhanger)

If you liked that post, then try these...

The Quest for Boston on March 7th, 2013

Lack of cardio is killing me! on September 28th, 2011

Holy Boucing Belly, Batman! on September 27th, 2011

An athlete, deconstructed on September 26th, 2011

RSR 38 - The start of the trilogy races on June 18th, 2011

Filed in: 10K, Biking, Running, Sprint Training, Triathlon • Monday, July 12th, 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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  • 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...)