Big Bike Day

I eagerly hopped out of bed today in anticipation of my big bike day. To prepare for the ride I do the following

*check the air pressure in tires
*pack two spare tubes...for when I get my first two flats
*pack my cell phone to call Missy to come pick me up when I get my third flat

O.K. ready to go. I head south on highway route 13 to Downtown Wilmington. This portion of the ride is relatively flat and provides a good opportunity to warm up after yesterday's half marathon. related side note...hard for me to believe that I am at a stage where a half marathon is just a portion of a daily workout? From here I take a route 52 out to West Chester. This segment is riddled with numerous challenging up hills and fast down hills. Speeds during this segment range from 8 mph to 40 mph (scary stuff).

A quick right at the Brandywine Creek picnic area and I am racing down Creek Road. This road is almost completely canopied by trees and makes for an energized ride. I tack on some additional miles in Northern Wilmington and head home having booked a strong 52 miles in a little under 3 hours.

Once home I quickly change into my running gear and am out the door. The first half mile is a little rough...is this due to the 3 hrs on the bike? yesterday's half marathon or the two pancakes I wolfed down on my way out the door? like the Pyramids and Stonehenge some mysteries go unsolved.

The first two miles of the run are littered with hills making it difficult for me to find my rhythm. Once I successfully summit Highland Ave I settle in for 3 miles of a moderate intensity level run (70-75%). By this time the sun is high and hot but it feels good. I begin my decent wishing that I had grabbed another bottle of water for the run as the taste of syrup lingers in my mouth. My heartrate gradually lowers into the 60-65% range and I walk in the last third of a mile. My first 15 hour week is behind me and I am feeling good.

Post Workout Meal
one half dozen egg cheese omelet
two bagels
one banana
and 1 quart of water


Tomorrow is the Philadelphia Olympic Distance Triathlon, Missy's third race overall and her first at this distance. I am pumped!