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Running on bricks
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 2010-03-04 10:48 AM |
Expert  2355    Madison, Wisconsin |  Subject: Running on bricksI was wondering everyone's opinion on this and your experiences as well. Whenever I do brick workouts I tend to run fast off the bike. My legs usually feel strong and rested when I am riding around a 145 HR. On all of my stand alone training runs this year I have ran 8+ min/miles. If I tried real hard I could probably drop down to 7:45, but for right now that would be pushing hard. Yesterday I did a 15 min run off the bike which I rode for an hour and ran 2.2 miles which equaled to just over 7:15 min/miles. I felt good after the run, and surely I could not have held this pace of a HIM or an IM but I am sure that I could have for a sprint and possibly a little slower on olympic. My question is why am I running so fast on the run? I don't have the problem of heavy feet or legs much after the first 5 minutes of running. The only negative I have seen is that my running form seems to be a bit sloppy. |
| 2010-03-04 11:30 AM in reply to: #2707237 |
Extreme Veteran 565 Silicon Valley | Subject: RE: Running on bricks Bike harder. I promise your feet will feel heavy. |
| 2010-03-04 11:35 AM in reply to: #2707237 |
Not a Coach 11473  Media, PA | Subject: RE: Running on bricks So you run 0:30/mi faster after a bike than stand-alone at the same effort level? You are either not warming up well for your stand-alones or you are not human. It's often "easier" to start running quickly off the bike because you are already warmed-up. But, if you can run that fast off the bike, you can run faster stand-alone. |
| 2010-03-04 11:35 AM in reply to: #2707237 |
Extreme Veteran 680 Acworth, GA | Subject: RE: Running on bricks I am not a coach or have much technical experience but 2 things come to mind. First - your legs are really warmed up and ready to go plus your HR is already at a steady state. I struggle with taking any time to warm up for regular runs, I just run, usually takes about 10 minutes before I get into a rythm and by that time, if I started too fast, my HR never gets back into control Second - your cadence on the bike is probably faster than your normal running turnover so when you do the brick, your turnover is most likely much faster than normal, thus the feeling of being sloppy. Meaning your legs are getting closer at matching your running turnover to your biking cadence when doing bricks. |
| 2010-03-04 11:41 AM in reply to: #2707237 |
Champion 7233 | Subject: RE: Running on bricks i'm with john on this one. you are either not warming up enough on the run, or something is really off. first, how hard are you biking? bike harder, and it will feel a bit worse running. second, are you just jumping into the run and trying to run faster? |
| 2010-03-04 11:47 AM in reply to: #2707237 |
Champion 7595 Columbia, South Carolina | Subject: RE: Running on bricks I often run faster than I feel like I'm running off the bike (feels slow, but in fact is reasonably quick, for me). But yeah, I can run faster without the bike first, assuming a decent warm-up, so I agree with the others. I think what you just discovered is that you can run faster than you thought.... |
| 2010-03-04 1:26 PM in reply to: #2707237 |
Expert 2355 Madison, Wisconsin | Subject: RE: Running on bricks I do know that when I run my HR is in a window between 145-162ish. I dont have a HRM for running so I take pulse after and once while I stretch. I did push a little harder on my run yesterday and didn't take my HR after but I am sure was around 160-165ish. I am doing another brick next week so I'll maybe push the tempo up a bit and when I run tomorrow I will see if I can warm up better and push the pace a little faster. Thanks for the input I'll let you all know how it turns out over the next week. |
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