Not currently being employed has thrown my current schedule terribly off track. I need the structure of a job to force my evening and morning workouts. Currently I have gotten to the gym for my swim workouts at all hours of the morning and afternoon, often missing my second workout, my run workout. Because of this, last week I completed my first brick on Saturday(read here) to make up for missing my Friday run. Why should Monday be any different, so I ended missing my Monday running interval session. On Tuesday I usually do Pilates and a Spin session, one in the morning and the other in the evening. I knew because of the Tour De Cure fundraiser (Donate Now) I would miss my Pilates class and I would be crunched for time to complete both the make-up run and the long spin session. Of course I did not get up early enough to get both activities done, so I figured I would do a Duathlon brick, a combination of running and then spinning.
The reason I decided to complete the brick with the run first involved some interval sets I wanted to complete. I wanted rested legs for the intervals and did not mind doing the spin session at mostly level two heart rate zone. The running interval was a basic interval consisting of two fifteen minute low volume intervals with a ten minute resting interval in-between. I started doing these based off of my 14:09 5k pace from last November and this interval workout is the same one I used in my last training phase.. I was supposed to add forty seconds to that and run at that pace for the fifteen minute intervals. Since I started doing these last month I found the easiest way to pace these was at a bit faster than a casual jog, instead of by the 14:40 minute per mile pace, which was a bit faster but doable. In my last training phase I was running these at 14:26 minute per mile pace so I decided that I wanted to complete each fifteen minute segment at around 14:00 minute per mile pace. But, I try to go at a rate that feels comfortable and worry less about the pace on the watch. So I found myself completing this interval set with the two intervals averaging a 13:45 minute per mile pace. That means last months interval sets worked to increase my speed and unofficially looks to have knocked around a minute off.
The second part of this brick was the spin bike. I took about ten to fifteen minute break between activities as I was not too concerned with a long transition on this brick. On the spin bike I was aiming for an hour or two at primarily my zone two heart rate which is up to 136. Because I followed my run, my heart decided it wanted to work harder and I spent most of my time outside of zone two and instead in zone three. It was the bottom of zone three, but still took allot out of me. I ended up lasting about an hour before I ran out of gas. I took a gel right before I started, but I think not taking one before my run is what did me in. I found from Saturday, I burn allot of calories and doing a gel before and in the middle of a brick is a huge key to having all the fuel needed. After an hour and some I threw in the towel. I did not feel as dead as I did on Saturday, but I was pretty well spent at the end of the spin session.
While I did not want to do a brick initially til at least the weekend, I was able to throw two workouts together pretty effectively. Its amazing to realize how crazy this would have seemed to me a couple of months ago, but now I shrug it off and just do the workout. I love doing this type of workout. The rush and feel of exhaustion is amazing, I might be addicted. Maybe next year I will try and tackle a duathlon, that could be allot of fun. Gotta get through my season of triathlons first. Til next time.
- 9 Weeks and Counting: Weekly Goals (chatterdoesfitness.wordpress.com)
- Chatter Does A Brick (chatterdoesfitness.wordpress.com)
- Monday’s Run and Delusions of Pizza (chatterdoesfitness.wordpress.com)
- The Perfect Brick – For Triathlon or Duathlon Training (the5krunner.com)
- My Weekly Triathlon Training Brick (iowatribob.com)