It's a very slow process - two steps forward, one step back - but I'm inching in the right direction. - Rob Reiner

June 07, 2011

Rockin’ the BRICK – Before Work!!!!


I don’t normally write posts about individual workouts, but this morning’s workout was so AWESOME I just wanted to share with my blogger friends!!!!



I had a Brick (a bike and then a run) workout planned – a 12 mile bike and a 3 mile run.  Last night after work I was feeling dead.  I had a 10K Saturday, a 24 mile bike ride Sunday, and a 3 mile run yesterday and I’ve been training hard for the last 4 weeks.  Plus, it’s my first real training week in this HEAT and HUMIDITY.  I was just exhausted and my legs felt like lead pipes, so I wasn’t exactly looking forward to my workout.  Last night while walking the dog I said to Jim “man I’m not feeling this Brick tomorrow; I’m not sure if I’m going to get through it”. 

But I set the alarm for 4:15 am anyway, with plans to get up and get it done.   When the alarm went off I was still dead tired.  I hit the snooze once, and then finally got up.  I slowly dragged myself to the closet to get dressed.  Once I got on the bike I was feeling better.  I completed my 12 miles in about 47 minutes.  Then it was time for the 3 mile run.  I quickly switched shoes and grabbed my ipod.  When I first started running I felt strong, really strong.  I was surprised; usually I’m pretty sluggish after coming off the bike.  Mile one beeped on my Garmin – 11:45 – Really?  Cool!  That’s a decent pace for me any time, but off the bike, that’s awesome.  I was still feeling good so I decided to keep pushing it - Mile 2 – 11:29.  Hmmm…wow, could I do better – Mile 3 – 11:03.  My total time for 3 miles was 34:23 – an 11:27 pace overall…..with negative splits to boot!!

I seriously couldn’t have been happier – and a little bit surprised!!  That was a great time for me no matter what.  I know it’s slow to most of you but compare it to my 3 mile run the previous morning at a 12:30 pace, and my 10K on Saturday at a 12:30 pace.  I did less than 11:30 – after a 12 mile bike!  I just completed 2/3 of a Sprint Distance Triathlon before work….I was feeling really good.  I don’t know where it came from honestly, I didn’t expect it, but it felt GREAT!!  Masters Swim tonight – and I will have officially completed a Sprint Tri today J


Thanks for all the comments on yesterday’s post.  I really appreciate all of the information!!  You guys ROCK too!!  I think I will do an extended post on cycling soon (not that I'm anywhere close to an expert) but there seemed to be alot of interest and questions from others.

31 comments:

  1. Way to go Michael!! Nice way to start the day!

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  2. An all-day Sprint! What a fun concept - nice job on the brick.

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  3. I am still laughing at that hot dog! You are awesome, way to get up early and get 'er done! I love starting my day with a great workout like that.

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  4. Dont you love when the workouts you dread end up being the best ones!!!

    I am stilling giggling at the hotdog

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  5. Woo hoo! That is great news!

    Do you warm up before running races? I'm asking because your pace today was faster than your normal running/racing pace. I wonder if maybe your extended warm-up (12 miles on the bike) had anything to do with that? Years ago I had the same thing happen to me. I set a 5K PR in the third leg of a duathlon. (What the ???)

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  6. Well done! Well done!! I've got a big smile ear to ear after reading your blog today :D

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  7. this reminds me i havent done a true brick in a while...ugh! great job!!!

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  8. Great job!!! Way to rock that. Hope the swim is awesome today too.

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  9. A great workout is the only way to start the day! Good job.

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  10. I love to start the day with an awesome workout..

    And you Rocked yours! I bet you were smiling all day. :)

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  11. I so LOVE it when I am dreading a workout and then it's the best ever! GREAT JOB!

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  12. Way to go Michael - you rock!!

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  13. AWESOME. Awesome, awesome, awesome. That really is sweet...nice Brick (I had never heard that term before - learn something new everyday)

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  14. ok - first freaking awesome work!

    second - what is up with you and Jim and the hot dog love? ;)

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  15. Congratulations on your great workout. I love when a workout is unexpectedly great. Makes the rest of the day awesome!

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  16. Is that the picture Rep.Weiner accidentally Tweeted?

    Seriously, awesome job on the brick! Negative splitting that run is kick-ass. I so wish I had done my brick before work - instead it'll be 100 degrees out when I start.

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  17. Chris' comment is awesome. Perfect.

    But the reason this happened is because you are training and you are logging those miles on the bike and on the road. You are getting in better shape and the results prove it.

    Keep it up.

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  18. I *love* the hotdog graphic! Great work, too--it gives you such a great feeling all day when you have a workout like that.

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  19. Yeah to the good feeling! I ran and commuted to work so a little bit of a reverse brick! I think 12 miles in 47 minutes is rocking it on the bike. I am so screwed in this duathlon! Oh well it is my first and a PR no matter what. I can't wait for your extended post!
    I also like the graphic! Keep up those great workouts. Hope you felt on top of the world all day.

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  20. Wow babe!!! That's awesome!!! I knew you could do it. Plus, any post with an awesome hotdog is my FAV!!!

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  21. Awesome job Michael. Love it when those "I don't want to work out" days turn into your best.

    I am so inspired by you.

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  22. Michael, that is just AWESOME! You rocked that brick!!! (&after a 14 hourday that hot dog made me laugh out loud! thanks!)

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  23. I love when great work outs come when you least expect them! That's awesome.

    There is a sprint Tri coming up in about 3 weeks for me. I'm not sure that I'm ready but it's for a great cause. Might as well.

    Think it's a 400 m swim, 14 mile bike and 3 mile run. Shouldn't be too bad. BUT..I havent done a brick in awhile.

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  24. Woohoo! Nice job on your brick!!
    Sometimes, it's the days when we're "not feeling" it that end up being the best workouts!

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  25. Nice job! I wish we could bottle workouts like those and pull them out when we need them.
    That dog looks like something Anthony Wiener should be tweeting...maybe too tame.

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  26. Great job and nice pace! Fast is all relative. Unless you're a world record holder, there will always be somebody faster then you, so it's only in comparison to yourself that it matters. :)

    You know, after pr-ing my tri run, I'm questioning whether I need to do far more extensive warmups for running only races...

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  27. LOVE THIS POST!! Congratulations on a kick ass workout!! Isn't it amazing how sometimes you don't feel like getting your workout in but once you get going that totally changes. Love that!

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  28. Lol at the hotdog. You are awesome though. Who does all that before work?!? Great run splits too!

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  29. Seriously, you rock. No, I mean you ARE awesome. Do you know how many people would have blown off that BRICK? Do you? Alot. Like most of us. Way to set an example for your wimpy husband too :-)

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  30. p.s. I really don't think Jim's a wimp

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