>> Thursday, July 24, 2014
In this week's "Thirsty Thursday" segment, I thought I'd share that awesome/killer/horrible duathlon workout I like to do. This is a GREAT workout for tuning up for a sprint tri or duathlon. CLICK HERE for details on this workout from a duathlon clinic that I went to a few years ago - I think you'll have to click through to page 2 of the article for more on this specific workout. Click that link above for more details on the workout, but it's basically 4 intervals of hard biking and fast 1 mile runs. The biking is 9:30 for each, and it's 30 seconds hard followed by 30 seconds of easy spinning. It's a leg-trashing workout!
I had tried a bit of hard running earlier last week to make sure it wouldn't aggravate my ankle - I was 99% sure it wouldn't be a problem, and I was right. Brother-in-law Matt came over to workout with me, and he brought his fiancée Angela to do it as well. And I invited 2x relay partner Jeremy too. We got set up in the garage and we took off:
Warm Up on Trainer (easy-moderate with 1 pick-up): 10:02
1 mile run: 2:58, 3:07 = 6:05
I hit the first 0.25 mile in 1:25. "Yeah Steve, 5:40 pace? You're gonna die. Stop it." I backed off a bit and got back to the garage in 6:05 - surprisingly fast for my lack of speedwork lately!
I was the first one back in our group, so I (obviously) started my next interval. I snapped photos of everyone else once they were back on their bikes and I was on a "30 sec easy" spin:
Matt back on the bike behind me doing 30 secs hard.
Angela on her 30 sec break of easy spinning.
Jeremy going hard on his bike. (Note: you can see 2 ladders set up between
the 2 pairs of bikes, and I like to set those up to hold bottles and/or sweat rags.)
Trainer (30 hard, 30 easy): 9:23
1 mile run: 3:07, 3:08 = 6:15
OK, that 6:15 was more of what I was expecting, not the 6:05 I started with. When Jeremy got back, he said that he lost 30 seconds from his first run, so I didn't feel as bad losing just 10!
Oh, and before anyone got back, I snapped a shot of me back on the bike (it's awkward to take selfies around other people):
Sweaty. Gross. Look at how nasty my pits are. Look.
Trainer (30 hard, 30 easy): 9:33
1 mile run: 3:07, 3:06 = 6:13
OK, let's make the last one faster.
Angela transitioning to her final bike/run interval.
Trainer (30 hard, 30 easy): 9:40
1 mile run: 3:01, 3:01 = 6:02
Total time: 1:05:14
That's exactly 1 minute slower than the last time I did this workout with Matt. (And the vast majority of that 1 minute came from slower runs - and just a bit from slower transitions.) My FASTEST mile this time (6:02) was still slower than my SLOWEST mile last time (6:00). But really, after having not done ANY speed work for my running in the past 11 months, I can NOT complain. Seriously, the only hard running I've done since last August was the 1 mile run at the end of the YWCA Indoor Triathlon back in March.
I got photos of the other 3 on their final interval after I finished up:
Matt heading out on his final run.
Jeremy rounding the final corner back to the garage.
Angela thrilled to be finishing up.
Matt's sweat puddle. He ruined a perfectly good block of wood.
Under Angela's bike. Angela, you're welcome back ANY time.
This is more for my records than for anything else, but I've apparently done this workout 8 times now. Here's links to the first 7 times: first at the track with Marie, then a shorter version on the track with Matt, then near the track by myself, then out of my garage by myself, then out of my garage with friends on a HOT day, then on a chilly day in the garage with my Garmin, finally last fall with Matt.
p.s. I've been posting on a few Thursdays with the "Thirsty Thursday" tag. Click that link for posts tagged with that - you'll find informative bits of training information I thought were worth sharing.
Big race this weekend! Check my twitter and/or my instagram for race updates on Sunday!