As the training intensifies, my legs are starting to feel fatigued. So, I’ve been reading a lot about heavy legs and I decided that my legs needed some rest, and some long easy-pace runs. That was my focus for this week. I cancelled one of my scheduled runs, and I slowed down my pace. Also, I did my first brick workout of the season looking forward to my first (!) sprint triathlon in June.
- Monday — Morning: swimming workout Afternoon: Les Mills Grit™ HIIT class
- Tuesday — Rest day
- Wednesday — Morning: easy pace 5.15 mile run @ 7:46 min/mile. Afternoon: chest and arms lifting session
- Thursday — Sprint-distance brick workout consisting of a 12.6 mile ride @ 16mph followed by 3 mile run @ 6:52 min/mile
- Friday — Morning: 2km swim Afternoon: Fitology Studio 3 class combo (30 min indoor cycling + 30 min lifting + 30 min core)
- Saturday —Back, legs and shoulders lifting session
- Sunday — 16.4 mile run @ 7:51 min/mile followed by an easy cool-down swim
Slow pace and long distance
With my first ride of the season, a very intense long run, and two HIIT workouts, last weekend was a killer. And I could feel my legs (rightfully) complaining. So, I decided to do a little flushing, with long low-intensity intervals to freshen up my muscles. First thing I did is schedule a rest day for Tuesday, and cancel an easy run I had scheduled for Friday. Also, I replaced a scheduled tempo run with an easy pace five miler. Finally, I slowed down my pace for my long run on Sunday to 7:49 mins per mile instead of my 6:50-7:05 pace from previous weeks. I hope this flushing pays off. Next week I plan to bring the focus back to speed.
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Mother Nature conveniently placed a water stop around mile 14 of today's long run 🏞😅😅💦🏃🏻 — #longrunsunday #hellobetter #newtonrunning #newtonshoes #nevernotrunning #marathontraining #runnershigh #runningshoes #beatyesterday #GameOnPGH #outsideisfree #wymtm #fromwhereirun #happyrunner #runnerspace #runnerscommunity #runnerslife #trilife #swimbikerun #bqtraining #afterrun #longrun #garminrunning #sunsout #findyourstrong #mileschangeyou #madebymiles #runoutside #pghmarathon #nofilter
A so-called “brick” consists of a full bike workout followed immediately by a full run workout; in other words, it’s a session in which each part could stand alone as a complete workout
I’ve only attempted to do two brick workouts before this season, and I haven’t been very successful. The first time, my legs felt completely exhausted after I started running and had to walk half the way (some people say that this feeling is the reason why they are called “brick workouts”). The second time it didn’t really count because I did a stationary bike workout instead of an actual ride. So, I guess this week I did my first successful brick workout ever!
I chose to do an approximate sprint-distance brick with a 12.6 mile ride followed by a 3.0 mile run. I managed to keep my transition in under 4 minutes. Which is not bad considering I had to walk up to my apartment to change my shoes, leave my bike, get out of my thermal clothes (winter wind on the bike is no joke), and kiss my wife. In fact, I did much better than I expected. It looks like I will definitely be able to finish my first triathlon (scheduled for June) in under 1:30, and maybe even under 1:15.
Menu of the week
- Mexican-style steaks and lentils
- Baked pork chops with mashed sweet potatoes and arugula salad
- Chicken fajitas and refried beans
- Teriyaki turkey burgers with fresh veggies