Days 62 and 63 combined: A long day ahead

By Skip

So today is my torture day… again. I seem to always do this to myself on a Monday.  It just so happens this is my biking foundation workout AND my running foundation workout.  That is one fat brick  (for me, anyway!) 

Let’s get this party started with the bike (and hurry up before it gets dark!) 

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

Click for larger view

It was the first day on new pedals and they make a big difference!  I spent the first five or 10 minutes practicing clipping in an out in the parking lot near my house.  Once I felt comfortable enough I headed out into rush hour traffic.  I think overall it was a big improvement. The biggest difference is the amount of stress on the legs.. I seems to save quite a bit for the run, which is a good thing! I was not concentrating on speed, just a good solid workout.  I knew I had to save some of my legs for my run next.  There is some that is very comfortable yet very unsettling when you are strapped onto your bike via your feet. 

It ended up being a beautiful ride as well.  There was a little bit of a breeze and I chose a path through some really nice neighborhoods that had nice long stretches of open road.  

I got home, wiped the bugs off (they were really think again tonight) and headed out the door for a 10K.  Here is what the foundation run consisted of today: 

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

This was a good solid “up and back” run.  Actually I took a little detour as I was looking for water. I thought I had maybe dehydrated myself. I started to feel this about halfway through my run.  I detoured into a park that was closing and could not find anything so I just headed back. I am sure that my mental condition slowed me down overall. Thinking back, I had kept pretty hydrated during the bike… also GU’ed up twice so that fact that I did everything right kept me going without too much concern. 

By the time I finished running, my body was done for the day. One a quick side note… at the beginning of my run, the Garmin auto paused and never started back up. Or it started back up and I hit the timer button… in either case, by the time I realized it, I was 1/4 mile further than what is recorded here… FYI 

Here is what the graphics look like for the run.  Note the gap between the 5 minute and 10 minute mark.  This is where I had the issue with the Garmin “auto-pausing.” 

Click for larger view

Once I got back home I was beat but very fulfilled.  This was a long day of workouts but some major advancements were made in my endurance and in my technique with the biking shoes.  I really look forward to the next time out.  But remember… NO MORE DOUBLING UP!

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 26th, 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...)