>> Thursday, April 29, 2010
Sunday night, I put out the call to friends: Tues - 6:30 pm - St. Thomas track - duathlon workout - who's in??
My brother-in-law (Matt L) wanted to try a version of that workout. And Matt M said he's show up to run some intervals. And Mindy said she'd maybe show up for a run too.
Matt and I got our bikes set up, and we snapped a photo of everyone:
Oops. Cut off Matt M and the flash was on.
Here's the link to the workout that we had looked at (it's on the second page of the article). It's the same workout Marie and I did about a month ago. Only Matt and I were going to scale it back a little. We both wanted to be fresh for the Cannon Falls Duathlon which is this Saturday! And we both had tired legs from recent runs (he did a solid run the night before, and my legs were still a little sore from the half marathon).
The workout calls for a "warm-up interval" of bike / run and then 3 more intervals of bike / run. Matt and I decided to just do the warm up and 2 intervals. I was going to do them all back-to-back like the workout called for, but Matt was going to break them up into "mini-sprint bricks" by doing bike, run, 2:00 break, repeat.
Here we go!!
Spinning (warm-up): 10:00. We spun. We talked about the upcoming race. We "noticed" college girls stretching on the in-field.
1 Mile Run (warm-up at 90%): 2:51 / 2:55 = 5:46. I ran this a little harder than the prescribed "90%" knowing that I was only doing 2 more intervals after this. I lapped Matt and said "Hey-hey" as I ran past. His enthusiastic response was "F*ck you." That's my brother-in-law. ;)
Spinning: 9:33. (10x 0:30 on / 0:30 off, skipping the last "off.") The idea is to get on the bike and GO HARD right away. This wasn't too bad. Although my legs DID feel a little heavy. I think I was still feeling the half marathon from a few days before.
Transition: 0:12. That was a fast transition! Good!
1 Mile Run: 3:11 / 3:06 = 6:17. Yeah, my legs were TIRED from the race. But this workout is meant to have you get off the bike and HURT for the first part of that run. That first 200 meters seemed to take for-e-ver.
Transition: 0:19. Not bad.
Spinning: 9:40. (10x 0:30 on / 0:30 off, skipping the last "off.") This was my last interval, and my legs were feeling it! Oh, I also decided to try my new tri shorts for the first time. By the end of this workout, I'd decided NOT to wear them for the race this weekend. My "butt callous" isn't where it needs to be yet...
Transition: 0:14. Good.
1 Mile Run: 3:10 / 2:58 = 6:08. This wasn't QUITE "all out" because I didn't want to hurt anything or beat-myself up too much just 4 days before a race. I ran it HARD, but didn't kill myself. My legs were done.
48:55 total time
I snapped a photo as soon as I wrapped up:
So now it's a couple of easy days, and then the Cannon Falls Duathlon on Saturday!! (2 mile run, 14 mile bike, 3 mile run.) Pharmie, Matt, and I are all heading to the race. And Matt M is doing the duathlon as a team with his girlfriend, so there's a lot of St. Paul heading to Cannon Falls to represent!
Back with a Friday Funny tomorrow, and then my thoughts for the race tomorrow night...