Saturday, June 11, 2016
Brick Workout Today
I completed a brick workout today. I rode my bike for 30 minutes and then I ran 6 miles. It was nearly a perfect progression run. With a progression run, you run each mile faster than the one before. Here are my mile splits: 10:47, 10:30, 10:13, 10:09, 10:16, 9:28.
Usually, my legs are dead after riding, but today they didn't feel as heavy as usual and they even found some speed at the end. The air was muggy like soup here in the Houston area, but I'm glad I get to run early - before the sun was shining and heating things up even more.
I ate most of my cup of oatmeal before the workout and then after the workout, finished it up with some yogurt mixed in. I used My Fitness Pal to get the suggested 3:1 ratio of carbohydrates to protein (4:1 works, too). I like to add molasses for the added iron and sweetness. My breakfast was nearly the same as Shalane Flanagan’s Race Day Breakfast.
My Workouts This Week
Sunday: 12 mile progression run @ 10:09 mi. ave. pace; 1st mile to last mile- 11:18-9:14 (after 14 mile run the day before @10:58 pace); post-run fuel: chocolate pancakes; PM: 15 min. strength training
Tuesday: 8 mile easy run w/5 strides, 10 min. strength training
Wednesday: 5 mile progression run
Thursday: 5 mile easy run, 10 min. strength training
Saturday: Brick Workout: 30 min. bike ride, 6 mile progression run w/5 flights of stairs finish
Running miles: 36
Time on the bike: 30 min.
Strength training days: 3