Run Therapy and Brick/Duathlon Workout

I set my alarm last night to get up this morning in time to run at 6 am with the Galloway group, but I woke up at 4:30 am so I shuffled out of bed, got ready and met the group at 5 am instead. I'm so glad I did because it was a gorgeous morning with brisk cool weather and I would not have wanted to miss any of it. I was a bundle of energy this morning and managed to do my own little 3 hour duathlon. It was an amazing workout and I felt really strong the entire time! Bring on this duathlon! :)

9 Mile LSD Run

As I mentioned earlier, this has been a crazy busy week, so I was really looking forward to a long slow run  with great company. We started with 4 miles, then returned to GMS where I ate 2 shot blocks and drank some water before heading back out for another 2 with Carol and Christine. I was a bundle of energy and felt fantastic, so I went out for another 3 on my own. I ran a total of 9 miles @ 11:58 m/m pace using 2:1 intervals. Splits: http://j.mp/kwYJoD.

T1

I had a 30 minute break after the 9 mile run while I drove home, refueled and changed. I was going to ride in my running clothes, but I was afraid I'd freeze because my clothes were soaking wet and it was still cool out, so I quickly changed clothes and rode out before I lost the momentum and endorphins I earned on the run.

18 Mile Bike w/6 Hill Repeats

I rode from my apartment to the Cady Way trail then to the bridge and back including 6 hill repeats on Mt Cady. I pushed really hard on the trail and let loose on the down hills to make up for slowing down on the up hills. Mt Cady doesn't begin to compare to the Clermont hills, but it was a great hill workout. I had a ton of energy and didn't even need to downshift going up the bridge a few times. I'm thrilled I averaged 15.5 mph for the 18 miles, including those 6 hill repeats, and I seemed to get even faster during the 2nd half of the ride. Splits: http://j.mp/ll2Cpe. 

T2

I took 2 minutes to transition off the bike, changes shoes, eat 2 shot blocks and chug some water, then I was off on run #2. 

5k Run

When I first started running, I everything hurt, but that didn't last. I originally planned to run 2 miles just to get the feel for the brick, specially since I had already run 9 in the morning, but I was feeling really good and the pain stops after a mile so I pushed to a full 5K. I even added a few small hills to the mix! I ran with 2/1 intervals the whole time, and I still felt like I could keep running forever. I'm very pleased that I averaged 11:30 m/m, specially after having already run 9 miles this morning and biked 18 miles. Splits: http://j.mp/jMyD5X.

Cool Down
Since I throughly abused my body this morning, I wanted to make sure I stretched well. I did about 13 minutes of yoga with a tiny bit of core and upper body strength mixed in. I've really been neglecting yoga and core work lately, but I need to make it a priority again to stay injury free if I'm going to keep abusing my body like this :) 

I showered and had an epic homemade breakfast of eggs, homestyle fries, veggie bacon and toast. I still had lots of residual energy and talked Jason's ear off. Now I'm doing some laundry and fatigue is finally starting to set in. I see a nap in my future after I finish the laundry to recharge before going to a party tonight. 

This was just the workout I needed to release some stress and build my confidence for this duathlon. I can't wait for the race! =)

Morning Brick Workout

I woke up at 6 am this morning and did a short brick workout instead of my usual Tuesday morning run. My first duathlon is in less than 2 weeks and I still don't have the bike-run transition down. My running has suffered since I upped my bike millage because I can't seem to find the time (or sometimes the energy) to fit in the long runs, but I usually manage to get 2 mid-week runs in of 2-3 miles. I will definitely have to shift gears and reduce my bike millage in September if I want to run a half marathon this fall.

The Bike - 5 miles in 19:36 @ 15.3 mph

I rode my usual 5 mile loop: Livingston to Maguire/Crystal Lake to South to Robinson and back. I hate this loop! Just when I get up to speed, I come up to a red light, which turns green as soon as I finish stopping. It completely throws off my rhythm. Then about 1.5 miles in, I came upon a huge group of runners on the bike lane 3-4 abreast. They got out of my way before I hit them, but not before I had to slow down considerably.

Once I turned onto South St, just after 2 miles, I hit very few lights and really got moving. I was spinning fast and at a high cadence. I reached a max speed of 22.3 with a 95 cadence, and that was NOT downhill (but maybe I had a tailwind?). I'm so excited! I didn't maintain this for too long, but I was consistently riding 16+ mph w/a cadence of 85+ rpm unless I had to slow down for a light or coast for a quick break. Even though this was a short ride, I gave it all I had.

full stats:

• cadence: 85 / 105 rpm
• speed: 15.3 / 22.3 mph
• hear rate: 158 / 178 bpm
• mile splits (mph): 13.4 - 14.5 - 17.9 - 17.4 - 14.5

Transition - 2:19


I got off the back across the street from my apartment and walked it in just as I will in the race. I quickly removed my camelbak (I plan to wear it for the ride since I am not coordinated enough to grab my water bottle and replace it the cage without slowing down considerably or swerving), exchanges my helmet for my hat, switched shoes, took a zip of water and was off. I quickly learned that I can't run with my iphone in the back pockets of the cycling jersey, so I had to hold it the entire run. At least I learned this now and not on race day :)


The Run - 1 mile in 11:28

The run was rough as always and I only managed a mile. I walked for a few second after 1/2 a mile in hopes of running at least 1.5 miles, but I was exhausted and drenched from the humidity and exertion on the bike. My biggest problem transitioning from bike to run is not the legs; I just have a heard time catching my breath and getting into a good breathing rhythm. It's also uncomfortable because you are suddenly covered in sweat that the wind during the bike kept at bay.

I pushed really hard on the bike, and that was only for 5 miles with some breaks due to the lights (though these breaks may have worked against me by throwing off my rhythm), so I am a bit concerned about running 2.5 miles after riding hard non-stop for 13.4 miles. I still plan to push as hard as I can during the bike portion at the race because I won't make up the time running. Even if I have to walk part of the run and average closer to a 12 min/mile pace, I won't lose as much time as if I average less than 15 mph on the bike and I may still be able to finish in under 2 hours (though that may not include transition time).

full stats:

• pace: 11:28 / 7:44 (for about 5 seconds at the start lol)
• hear rate: 163 / 170
• 1/4 mile splits (pace): 10:26 - 11:38 - 12:07 - 11:33

The Swim - what swim?


I was supposed to go for a swim tonight with Kelly and Lisa, but mother nature would have none of that. A huge thunderstorm scrubbed our plans, but we shall hopefully resume on Thursday. Florida certainly doesn't make it easy to train for a tri :(