Tough brick to finish the week

I skipped Friday, mostly because my schedule didn't really get me to the point where I could squeeze in a workout. I didn't mind because an evil plot was developing in my mind. I was going to do the group ride today, and I had it in my mind to do a little run after. This will probably be my MO for the rest of the season, not wanting to waste an opportunity to sneak in a brick. So, after every ride I plan to run, even if it's short or slow.

The group ride departs at 8AM, and is broken up into A group (speed demons and sickos), B group (fairly fast, but lots of non-fast trying to come up from C), C+ group (sometimes, relaxed but not complete newbies), and C group (noobs, mountain bike riders, and those just out for a leisure ride). I am one of the front guys in the B group right now, which averages around 19-21mph over 35-45 miles, per the pre-ride breakdown from the shop staff. We hammer and then wait for slower dudes to catch up. Fun, but can be annoying if you are waiting at every stop for a long time, stiffening up.

Anyway, it was a great ride at a good pace even including stopping for some downed riders, putzing around at stop signs, and a few tough climbs. Many times we were humming along at 21-26mph for miles on end. Awesome! I wound up logging:

43.36 miles in 2:11:19, for an average of 19.81mph

I get home, kiss the ladies, and switch into some running clothes. I opted for the road bike since I knew there would be hills, so subsequently I wore full-on bike shorts and jersey. Can't run in those! My "transition" took several minutes, so it wasn't really a transition, but rather two back-to-back exercises. Shoes on, Garmin working, Ipod on, glasses and running hat on, I'm out the door.

My brick runs to date have been after a hard 14.7 mile ride, and have been 2-2.4 miles just to get over the hump and push myself a bit more. Today I wanted to go further, to reach into the reserves of my endurance. I went 4 miles on the nose, and it felt tough. The air was hot by this time, and my legs were beat from the sprints and hill climbs on the bike. I managed to do:

4 miles in 29:54, for a 7:29 average pace.

Absolutely not my best, but not bad considering the ride. About half way through the run I was wishing I had blasted 6 hot laps around Donaldson center on my tri bike and ran. Sure would have felt better, and wouldn't have been so beat. I figured later that I lost about 6 lbs of fluids total between the ride and run. Fortunately I consumed 2 24oz bottles on the ride, and inhaled a 32oz Gatorade immediately after the run, which left me still about 2.5 lbs down from the start, which is how I guesstimated the 6 lbs. I'm going to start researching methods of fluid retention and dehydration factors. That really concerned me today.

After that, it was go time for calories! I had a protein smoothie from GNC, went to the running shop, ate some hot chicken strips (Chicken Feathers at Wild Wing Cafe), a frosty Yuengling, big coffee at the tri shop, and a huge bowl of pasta for dinner. Ahhh....

Tomorrow starts a new week; I think it's a run I need. Hopefully get some miles in, since it's steaks tomorrow night accompanied by some high-calorie beverages. Hope the weekend is going as well for all you guys!