1/7/2006 - First "Brick" Workout. Most people look at me funny when I tell them that I am going to do a "Brick" workout. I gotta admit - it's not exactly intuitive. A Brick workout is a Bike, immediately followed by a run. Not a bike, take your time eating some food, recover a little bit, and then take - it's a get off your bike, take off your bike shoes, throw on your running shoes and hit the trail. Basically, what we do in the event. On a side note, some of my teammates and I theorized on the term "Brick". Our best guess is that you are "building a base" endurance, and "laying the foundation". Thank god we thought about this before the workout, because my brain wasn't functioning afterwards.
I took some time off from Work and training for a few weeks around the holidays to go home, and then got sick. Ultimately, I was "out of the loop" for about 2.5-3 weeks and this was my first workout of the year. Wow - this put a hurtin on me. We started from Fletcher's Cove in Solana Beach (1 mile from where I live), into the hills of Rancho Sante Fe to lake Hodges and back. http://tinyurl.com/dvt9p Then, do a 3-6 mile run through San Elijo Lagoon http://tinyurl.com/bhpnd
As expected, this just did a number on me. Let me tell you - running after biking 25 miles feels really weird. You go to step forward, but your leg wants to spin forward! After about 20 steps, your body says "ok, I remember how to do this".
Back at the first time trial for running, the coach took our lap times and final time, plugged it into a running database, and given a dataset of over 10,000 runners, projected our 10K race pace - the pace at which we are projected to run the 10K (6 miles) of the race. My projected time is 7.45 min/mile * 6 miles = 46.5 minutes. Needless to say, after taking time off - I was significantly off my race pace. I think it took me about 38 miles to do a measly 4.5 miles.
Standard saturday operating procedure followed - go home, stretch, eat, pass out.