I was chatting with my pal, Otto, on Saturday about “brick” workouts – where you do one sport and then quickly transition to another (usually biking, swimming or running.) Last night I decided to google “brick workouts” and get a few more specifics on them. I got the gist and then decided this morning to bike harder than usual for about an hour, jump off and then go for a short run and do it all in the heat of the day (lunchtime with a temp of 86 degrees and full sun for some heat training as well.)
I took the mountain bike out first for the ride and wore my Nathan pack so I could sip water as needed (man I love that thing – so handy!) I pushed myself a bit out there. Most of my rides lately have been about 11.2 – 11.4 mph on the bike, which for me, as a beginner, feels just about right. My goal today was to push into the 12’s, push really hard at the last half mile and then jump right into the run on wobbly legs to see what it was like.
I could tell right away on the bike that my quads were still fatigued from Saturday’s epic 20 miler in the mountains with Amy and the gang. So, I took it easy on the first 2 miles, letting the muscles warm up. Then, I pushed a bit, feeling really good. The funniest thing that happened today was around mile 10, when I was riding in the countryside and see Dumbledore (well it looked like him!), holding a “slow” sign. There was no traffic behind or before me, so it felt funny having this little old, gray-bearded man holding up that sign just for me on the bike. He hollered out, “Young lady, there’s new asphalt up ahead. You may have to get off and push your bike!” “Ok, Dumbledore. Love your movies and books. Sorry you died at the end” No really, I said “Thanks for calling me YOUNG!” No, not that either. I just thought those things. I said, “Ok, thanks!” and headed on. It’s probably good that my Ally McBeal thoughts mostly stay private. I have way too much fun in my head for most people to think I’m sane. 🙂
I rode on for another mile before I finally came to the actual construction crew – a huge steam roller, driving backwards on my side of the road, another construction vehicle head of that one also heading my way and then on the left side of the road, under a shade tree, sat about 6 road workers, in their neon yellow vests munching sandwiches and drinks. I just kept riding, silently praying, “Please don’t let that steam roller smoosh me into a pancake!” His vehicle was SO loud, I knew there was no way he could hear me if I yelled, so I pulled to the left side of the road and just went around him. I saw the end of the asphalt. It was new and built up higher by about 10 inches from the right side of the road. I think I heard one of the workers comment about my bike, “Lucky! I bet it gets sweet jumps!” So, of course, I had to ride for all I was worth and go leaping off the ledge catching some sweet air before landing with a skid on the other side, right in front of the steam roller guy and tipping my hat before zipping off down the road towards home. Or something like that!!!! 😀 And, yes, I made up that last comment. I’m pretty sure many of you will get the movie reference, though. It’s one of my all-time favorites. I DID leap off the ledge and all of those people and machines were there, though. 😀
I picked up the pace and pushed on towards home. I gave it a final hard push in the last half mile. Total distance: 13.1 miles. 1:02 total time. 12.6 ave pace (YES!) Ave Heart rate: 151.
After I jumped off the bike, heart racing, and looked down at my feet. Doh! When I dressed this morning, I put on the only pair of shoes I own that sort of look like bikers shoes – my Sketchers! They’re really relaxed shoes for wearing with jeans or bumming around, but I’ve never ran in them! OH well! I didn’t want my heart rate to get a break, so I parked the bike, switched the Garmin to a run workout and took off, still wearing my Nathan hydration vest (since it was getting hotter than heck and again, I didn’t want to take any extra time to go in and get something smaller like my new handheld.)
I almost burst out laughing when I realized how jello-like my legs felt after riding so hard! It was hilarious! I had read to ease into the run after the bike ride for the first few minutes, so I let my legs settle in and slowly but surely, the run started to feel just fine. I also was pretty amazed at how much my plain ole Sketchers felt like Kinvaras! I felt like I was running in a racing flat, almost – very responsive, comfortable and light. Huh! Who knew?!
I ran along, feeling good – not great – but not too bad, either. The first mile was 9:44, then I spun around and headed back to the house, intent on getting 2 miles. I picked up the pace for mile 2 just a hair. I saw a pair of power company workers give me a funny look as I went by. I thought, “What?! Haven’t you ever seen a runner in the middle of the day busting a move?!”, and I kept going, ratcheting it up, little by little as I neared home. I went into full sprint mode as I rounded the corner in the last tenth of a mile. Mile 2: 8:41. Best pace: 5:13. Average Heart Rate: 175.
As soon as I got back to the house, I reached up to rest my hands on my head. THAT’S when I realized I’m a DOOFUS! I still was wearing the hot pink bike helmet! hahahaha! No wonder those dudes were looking me over with confused looks! hahahah! They probably thought someone had stolen my bike and I was chasing them down or something! Sheesh! I could have run faster without that hot thing on my head, I bet! hahaha!
Anyways… good first brick workout for me. It really did feel weird to try to run hard after a bike ride. 🙂 It was fun! I’ll do it again soon just for the heck of it!
Ok, after the bike and run, it was time to cool-down. I headed a quarter mile out and practiced my power-hiking arms for the first quarter mile (a VERY important ultra marathoning skill that I’ve been putting extra effort into lately since my next 50 mile race is less than 2 weeks away and has MORE climbing than I’ve ever done in a run in my life!) In the last 1/4 mile, when I spun around and headed back to the house, I just focused on easing the heart rate back down again. I felt good! Very proud of myself! Great start to the week!
Looking forward to a couple more group runs this week (a moonlight run on Thursday night where I think the group is doing 12 and my buddies Amy and Jon are running home from there with me for another 4 miles or so on roads) and then hopefully a shorter, higher altitude, easy trail run on Saturday (one week before my race – FAINT!) Then, it’s taper time! I’m sure I’ll do lots of other fun workouts the rest of the week, but I’ll figure those out as I go. 🙂 Happy Monday everyone!!! Go get active! And, don’t forget to have a little party in your head while your doing so. Smile! It makes people wonder what you’re up to!
I finished up my workouts with 30 min with the Wii Fit Plus doing Yoga and Strength. Felt good!