Baby Jogger Sprints

Today it was baby jogger sprints.  It's my way of getting ready for the Austin Fit Challenge.  The sprints were an attempt to recapture my sprinting youth, but I'm clearly not young anymore.  The youth is sitting right in front of me, hooting and hollering as I accelerate for 15 sec at a time and try to hit my top speed.  It starts the same way every time.  "Jetlyn!  Are you ready for take off?  5, 4, 3, 2, 1."  He always looks back in anticipation.  Really cute and it motivates me to keep going.  Especially once I'm finished and he looks back, wanting more.  I say.  "Daddy is tired, but we'll go again in a min or so"  The min goes by, the countdown begins and we go again.  Being creative is the name of the game when trying to keep pushing toward ultimate resilience.  Always keep your body and mind guessing.
Coaching tonight will be a brick workout.  Here's the workout.

Cycling Portion:
Warm Up:
5 min of Zone 1 @ 90-100 rpms
6 X 1 min of Zone 2 @ 90-100 rpms Single leg effort

Main set:
10 X 10 Sec Sprint @ 110+ rpms  
This is a Zone 7 effort  Recovery is 1 min of easy pedaling
5 X 30 Sec Push @100+ rpms
This is a Zone 6 effort - Recovery is 1:30 of easy pedaling
2 X 2 min Push @90-110 rpms
This is a Zone 5 effort - Recovery is 2 min of easy pedaling

Running Portion:

Post Ride Run - 20 min @ a moderate to easy pace.  This can be your long run pace.  The second option is to head over to the moonlight run.