This is not a makeup workout, it is a scheduled brick

By Skip

Yesterday was indeed a makeup workout.  Today it was a REAL scheduled brick workout and a standard one at that.  I have to push as hard as I can on the bike over the next two weeks for the “workout that I will never get back.”  I also have a business trip in San Diego next week that is going to mess with everything.  I have to stay focused and keep everything in perspective! 

I had a lot to do so I really wanted to start early in the day… like right at sunrise.  That didn’t happen!  It is hard to do when you put in a full day at work, come home and try to squeeze in other workouts before going to bed and then get up early the next day.  It just is not a very good formula.  Once I finally hit the road, this is what I was up for: 

  • Bike 45 minutes @ moderate aerobic intensity

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I kept this one strong but not too intense.  I had a pretty strong headwind on my way back so it dropped my speed down quite a bit.  By the time I was finished with this one, my legs were starting to ache and I could feel it in my quads.  I knew I had to run next so I tried to “spin out” my legs at the end but it really did not help much.  One thing that I have not practiced yet is my T1 transition into the bike and have my shoes held in place with with rubber bands while leaping on the bike.  I know I had talked about it before but I just not have not done it yet.  Two weeks out?  Yes, I think I can still fit it in and make it work without doing a “face plant.”  This might a good opportunity to come and support me on race day… you might get some priceless footage for America’s Funniest Videos! 

When I got back home I quickly swapped out my bike for my running shoes.  Once I had done that I headed out he door.  This is what my workout was going to be: 

  • Run 15 minutes @ moderate aerobic intensity

This was a tough one, especially coming off of last nights run. I could feel it today. I would like to have been able run this one faster. I really need to be running these at a 6:15-6:20 pace. I think I might also start doubling up these bricks so I repeat them once I get done the first time around.  On this run I only averaged about a 7’20” pace… that is way below my personal standard for such a a run.  In my defense, it was really hot out by the time I started this run and I really did not feel very hydrated.  By the way, the heart rate monitor running good as you can see from the data below. 

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Tomorrow morning I am going to head out early and meet up with the Try-a-Tri group by the beach and do a full swim / bike / run and probably be doing a sprint distance.  Multiple days of bricks are good!   Especially on a sprint distance, I can handle that with no worries of injury.

Filed in: Biking, Running, Sprint Training, Triathlon • Saturday, September 25th, 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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Personal Running Records

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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...)