Day 195, 170 To Go

July 14, 2013

I want to take a moment to remember my trusty Garmin GPS who has been with me for a few years, recording all my running times and just for being a constant friend and companion to me while I ran.  Yes, folks, my GPS died today.  In one last glorious day or working out, he held on until the end and then it turned off, never to turn on again.  Luckily, I was able to get my last workout numbers off of it while it was on the charger, but once I took it off the charger, it refused to start again.  It was just...tired.

Speaking of tired, so was I!  I chose to do a solo workout today and I chose to do a brick workout.  I believe I have spoken about these before.  This is a workout where you mix disciplines (this is for triathlon, usually) and you stack your workouts like bricks.  For instance, today, I did repeats of riding my bike for 5 miles and then running 1 mile.  Then I repeated this 5 times for a total of 25 miles on the bike and 5 miles running.  I added a couple more miles of running after I was done to get a full hour of running in.  That is not normally how you would do that, but I guess I am not normal.

It was very hard both physically and mentally.  I rode the same course each time which was just an out and back to my gate.  I would repeat this out and back twice to reach 5 miles.  I rode the first 2.5 easy and then I rode the last 2.5 about at race pace so when I got off my bike and immediately put on my shoes, just like in T2 (transition #2) in a triathlon, I would be fatigued for the start of the run.

This is what I am working on: being able to run fatigued off the bike.  This helps me to be able to have a better start to my run so I can have a better run overall.

Here are my overall bike numbers:

Time: 1:22:02

Distance: 25.13 miles

Pace: 18.38mph

Max Pace: 34.39mph

Calories: 1,593

Avg HR:138

Max HR:163

Loop 1: 5.08 miles/16:16 minutes/18.75 mph
Loop 2: 5.00 miles/16:05 minutes/18.65 mph
Loop 3: 5.01 miles/15:21 minutes/18.38 mph
Loop 4: 5.03 miles/16:45 minutes/18.00 mph
Loop 5: 5.00 miles/16:33 minutes/18.13 mph

I stayed fairly consistent throughout the ride.  My first one was my fastest as far as average speed was concerned and then I started to drop in speed until the last one.  Overall, I am happy with my consistency, if not my speed.

Here are my running numbers:

Time: 60:00

Distance: 7.00 miles

Pace: 8:35/m

Max Pace: 7:17/m

Calories: 896
Avg HR: 147

Max HR:164

Loop 1: 1.00 mile/8:14 minutes/156 HR
Loop 2: 1.00 mile/8:20 minutes/157 HR
Loop 3: 1.00 mile/8:26 minutes/154 HR
Loop 4: 1.00 mile/7:55 minutes/149 HR
Loop 5: 1.00 mile/8:17 minutes/144 HR

Post Brick:
Mile 6: 1.00 mile/9:14 minutes/136 HR
Mile 7: 1.00 mile/9:36 minutes/141 HR

You will notice at Loop 4 I had a faster run and that was because Honey interrupted me and I got about an extra minute of rest before I went out for the run.  It made a huge difference in my pace from the prior run (31 seconds) and my heart rate was also lower.

After I was done with the brick and I had to complete another 19 minutes of so of running, I was tired and it was hot!  It had rained while I was riding a couple of times and while I was running.  The rain cooled it off for a bit, but when the water started evaporating from the ground, it just got more humid.  So, my remaining two miles were pretty hard, but I got through it.

The rest of the day I was pretty much a zombie, but I did have enough energy to hang out with a couple of friends and to watch Dexter and The Newsroom.  I was not able to make it to Tru Blood...I'll get to that tonight!

Hope you had a great weekend!

Run for Life!!