My training plan calls for a Brick workout once a week. On even weeks the brick is rather long and on Saturdays. On odd weeks the brick is a little shorter and I like to add some more intensity. Today is Week 9 which makes the brick workout today.
The bike portion was 1h 20m and I did it on the trainer while finishing up the last hour of the 2nd Transformers movie. Aside from Megan Fox, it sort of sucked but had enough cool special effects to keep my mind occupied - which is all I can ask for! I added in 8x30sec intervals as well.
After the 1h 20m passed I jumped off the bike and tossed on the Brooks and was out the front door. I decided to just run a hard pace just to see how my legs would feel. First mile was 6:20. The Garmin beeped to show me the split and I realized this was unsustainable for 2 more miles so I slowed a little. Mile 2 split was 6:41 at the end of mile 2 it began to hurt some. I slowed a little more and the mile 3 split was 7:09! That is a 20:10 over 3 miles after a bike.
Super pleased with this brick because it really validates for me that the training plan is working.
Tomorrow is a 4:15am wake-up call for Master's swim and then after the swim is over I am going to stop at a parking garage and do hill repeats up the ramps. This is a real good option when you don't have hills! I am supposed to do 38mins - 10min warm up/ 6x1m with 2mins recovery/10min cool down for 38mins total.
Then in the evening I am going to do an easy recovery ride down at Duessen Park.
Thanks for Reading,
Jeff
Jeff, that's wicked fast running! Great job.
ReplyDeleteDitto to what Joel said--nice splits after a hard bike ride! You're getting into awesome shape.
ReplyDeleteYou are such an amazing athlete! Fast as a flash! Nice work on your training brick!
ReplyDeleteSpeedman!!! 20 min 5k post 1:20 minutes on the bike....shoot 20 min 5k even with no bike is awesome!
ReplyDeleteCongrats!
Great workout Jeff, and I agree about Megan Fox and Transformers 2
ReplyDeleteHoly cow you're fast! That secret nutrition lab is really working.
ReplyDeleteMegan Fox is hot!
ReplyDeleteYou are speedy!!! Great brick!
ReplyDeletegreat run splits man! I think my legs would be toast after 1:20 on the bike!!!
ReplyDeleteStick to it and I can't wait to see the results!!!
You RAWK!!!!
ReplyDeleteNice run! Dang man! Awesome!
ReplyDeleteRe: parking lot workouts. Nice idea. My work has a 5 level heated garage that must be at least a 1/4 of a mile around. Me thinks winter criterium? hehe
AMAZING SPLITS!!
ReplyDeleteMegan Fox motivation --- hmmmmm.
crazy split times! Good work! sounds like training is working awesome!
ReplyDeleteHearing about workouts like these make me want to work hard myself... until it's actually go-time, then Im suddenly not as motivated :) great job!
ReplyDeleteWell, at least you got a workout in during the movie so that it wasn't a complete waste of time :) Sometimes a movie just needs more than special effects and the token "hot chick".
ReplyDeleteIngenious idea to utilize the parking garage for hill repeats!
Woohoo for an awesome brick! I would have never even thought about using a parking garage for hill workouts...what a great idea!
ReplyDeleteYou really are dedicated. You are doing great! Very fast! I’m glad I have hills, but the parking garage is a good idea. I’ve been doing some stairs lately. I hope it will help on the very steep climbs on some trail races I’ll be doing.
ReplyDeleteAnother great workout! Dude youa re killing it!
ReplyDeleteI am also excited about my Master's Class starting back up next week.