Dufisthenics

Despite having sore glutes and hamstrings from yesterdays plentiful squat session I pushed ahead with a lunch training brick.  I had some ideas before starting of using my lower body pain as a reason to tone things down, a dumb thing.  Giving yourself an excuse to under perform before starting something is a very bad habit to fall into.

Once I started running the soreness was annoying but tolerable.  I did the first 18 minutes at a 9:05 pace.  For the last 2 minutes I cranked it to an 8:00 pace but when I hit the 20 minute mark I was only a few hundredths from 2.25 miles so I put in an extra 30 seconds to get there.

I had my best 10 minute stationary bike ride to date, covering 3.31 miles in 10 minutes, almost exactly a 20mph pace.

Doing this brick is an interesting contrast.  When you are running on a treadmill you aren’t thinking about maintaining your speed since the moving belt does it for you.  All you have to do is make you don’t drift off the back of the machine.  On the bike I am constantly on an annoying plus or minus 1 mph roller coaster where I need to be constantly checking the LED display to make sure I am keeping my virtual pace above 20.  If I don’t pay attention my speed quickly drops into the low 19’s.

Today’s Workout

Training brick

.25 mile walk warm up at 1% incline and 3.5 mph

2.25 mile run at 1% incline in 20:30 – first 18 minutes at 9:05 pace, last 2:30 at 8:00 pace

.125 mile walk cool down at 1% incline and 3.5 mph

3.31 miles on stationary bike in 10 minutes