Saturday, August 19, 2006
I have 2 words for today's brick workout, "Holy Chit!". I am 2 months out from the Ironstar half ironman in Houston so I needed to schedule in some bike/run bricks before the race. I had one on the calendar for today and one on Oct 1. the Oct 1 brick is a straight forward bike 3hrs and run 90mins immediately after biking. Today's brick was a little different and one I have not tried before. The workout consisted of a run/bike/run combo. I have to say it was the toughest workout I have done to date. Let me explain.
I woke up late this morning so I didnt have time to let the bagel/peanut butter/banana/honey breakfast digest very long. It didnt help that I chased it with a cup of coffee. I was off for my run withn an 1hr eating this morning. The first run went well. I ran for 50min and maintained a steady 8min mile pace/average heart rate of 142 for a little over 6 miles.
After a quick transition at the house I was off on the bike. The bike portion was a 3hr ride which covered about 60miles. I averaged about 19 MPH in speed and a heart rate of 124. The bike felt good but you tend to get bored by yourself, so it took alot at times to remain focused. During the bike I managed to eat 1 gel and 2 powerbars. I later found out that I needed more.
By the time I transitioned back to the run it was already 11:30am and the temps were beginning to scorch. I started off strong and felt no issues going from the bike to running. At about 20mins into the run I felt my legs getting heavy fast and I could tell I wasn't going to finish the 2nd run in this condition. I made it 5 more minutes before I bonked and physically couldn't run anymore. For those not familiar with the term "bonk" its when you completely run out of energy and there is nothing in your body to burn for fuel to keep you going. Thank goodness I brought a gel. I slammed that baby and chased it with some water and I was off. By then I was definitely slower so I ax'd a mile of the 2nd run and finished at 5.5 miles and 45mins. My goal on the second run was to maintain the same 8min mile pace as in the morning. Before the bonk I was looking good but after the mishap the pace was over 9min. My second run averaged 8:45min miles and a 148 heart rate.
All and all I was pleased but I definitely have some areas to work on. I need to continue to work on my nutrition to insure I am taking in enough fluids but not hampering my run with a sloshing stomach. I need to eat more to avoid the bonk on the long days. As for biking, I need to continue to improve my muscular endurance so I am stronger thru out the ride and can continue to mash the pedals hard at mile 60 and on. As for running, to me its a mental game. I will continue to work on my endurance (the marathon is lingering in april in AZ) but I need to stay strong in the head. Once you begin to doubt yourself the legs get heavier and the heart rate keeps climbing. Its so easy to stop by those are the times when you have to make be tough and erase those fears from your head.
Not to shabby of a day. A 5hr workout in which I lost 8 lbs. Thats right, I started the morning around 148lbs and after 5hrs I was at 140lbs. Its amazing how muh your weight can fluxuate (sp?) by sweating and burning calories. Well, my legs are beat and so am I. Out!
I woke up late this morning so I didnt have time to let the bagel/peanut butter/banana/honey breakfast digest very long. It didnt help that I chased it with a cup of coffee. I was off for my run withn an 1hr eating this morning. The first run went well. I ran for 50min and maintained a steady 8min mile pace/average heart rate of 142 for a little over 6 miles.
After a quick transition at the house I was off on the bike. The bike portion was a 3hr ride which covered about 60miles. I averaged about 19 MPH in speed and a heart rate of 124. The bike felt good but you tend to get bored by yourself, so it took alot at times to remain focused. During the bike I managed to eat 1 gel and 2 powerbars. I later found out that I needed more.
By the time I transitioned back to the run it was already 11:30am and the temps were beginning to scorch. I started off strong and felt no issues going from the bike to running. At about 20mins into the run I felt my legs getting heavy fast and I could tell I wasn't going to finish the 2nd run in this condition. I made it 5 more minutes before I bonked and physically couldn't run anymore. For those not familiar with the term "bonk" its when you completely run out of energy and there is nothing in your body to burn for fuel to keep you going. Thank goodness I brought a gel. I slammed that baby and chased it with some water and I was off. By then I was definitely slower so I ax'd a mile of the 2nd run and finished at 5.5 miles and 45mins. My goal on the second run was to maintain the same 8min mile pace as in the morning. Before the bonk I was looking good but after the mishap the pace was over 9min. My second run averaged 8:45min miles and a 148 heart rate.
All and all I was pleased but I definitely have some areas to work on. I need to continue to work on my nutrition to insure I am taking in enough fluids but not hampering my run with a sloshing stomach. I need to eat more to avoid the bonk on the long days. As for biking, I need to continue to improve my muscular endurance so I am stronger thru out the ride and can continue to mash the pedals hard at mile 60 and on. As for running, to me its a mental game. I will continue to work on my endurance (the marathon is lingering in april in AZ) but I need to stay strong in the head. Once you begin to doubt yourself the legs get heavier and the heart rate keeps climbing. Its so easy to stop by those are the times when you have to make be tough and erase those fears from your head.
Not to shabby of a day. A 5hr workout in which I lost 8 lbs. Thats right, I started the morning around 148lbs and after 5hrs I was at 140lbs. Its amazing how muh your weight can fluxuate (sp?) by sweating and burning calories. Well, my legs are beat and so am I. Out!
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