Sans Bike, Cyclist Out Run-Killed By Zombie

If only to survive the inevitable zombie attack, I believe everybody should be able to run a mile.  If not, accept the consequences…becoming an open head wound Zazzle.com t-shirt wearing zombie yourself. 

There’s added incentive in my neighborhood.  Aside from the fact that most of the Marlboro Maniacs that frequent the local quickie-mart are easy zombie targets which increases the chances of me being devoured by zombies, up in Mt. Lookout Square, exactly 1 mile away from my house is United Dairy Farmers Ice Cream Shop, Cincinnati’s Famous Zipps Café and the little known secret pizza place called Lucy Blue.  If it’s not to outrun chain-smoking zombies, I can run a mile for a cup of Raspberry Chocolate Chip.  However, without their bike at the ready, sadly most cyclists would face the fate of my less than healthy neighbors. 

You’re a cyclist.  You think you’re fit.  You can ride your bike for hours and hours, miles upon miles.  You can climb.  You can sprint.  You’ll be laid up for three days if you attempt to run for 10 minutes.  You’ve got the BMW twin-turbo engine, unfortunately you have the drive train of a 1978 Chevy Chevette.  You'd so not survive the zombie apocalypse. 

Behold!  I have discovered a running workout program for cyclists which will not make you sore, is more or less 20 minutes long, and if all goes well allow you to run the local 5k in a time your tri-athlete friends will not poke fun of.  In no time, you'll have the guns to out run any character on the Walking Dead and 99% of people who call running shoes sneakers.  

In an experiment, I sort of applied a cyclocross workout to running.  Last fall I started doing a workout gleaned from Cyclocross National Champion Katie Compton.  It’s called the 30-30-30 workout.  Essentially you sprint on the bike for 30 seconds, run for 30 seconds, ride easy for 30 seconds and repeat for 5-10 minutes.  While I did get faster at cross, both running and in transitions, I also noticed a huge unforeseen benefit.  I was not sore from running the next day, or the day after that.  Thank you Oprah.  Thank you Tom Cruise.  Thank you little baby Jesus.

Zombie Kllers Pearl Izumi Peak II

I’ve been running twice a week with the workouts below.  I’ll be on week 4 next week.  The key is easing into it with short 1 minute intervals.  The run is short, but right out the gate, faster than a zombie.  The rest is 1 minute, but a super easy brisk walk.  The walk speed could allow a determined zombie to catch up, but you’d take off again before he tears into your shoulders.  In 4 weeks, you’ll be up to a 2 mile run.  In 6, you’ll save face at the local 5k.  The big bonus, rest and a pace change is always on the horizon, because as a cyclist, running sucks as bad as a zombie attack.

WEEK 1: 18 Minutes

Warm up 3 minute walk at zombie pace (3.5-4mph). 

Easy jog for 30 seconds (5.5-6 mph).

Walk for 30.

Jog for 30.

Walk for 30.

Fast jog intervals 

(Fast jog, 6-6.5 mph, for 1 minute…followed by 1 minute walk. Alternate for 10 minutes.  Roughly 1.5 miles)

Cool down with 2-3 Minute walk.

WEEK 2: 22 Minutes

Same thing, but do the intervals at a Full-on run (7.5 mph) for 1 minute…followed by 1 minute walk and extend period to 15 minutes.  Was about 1.7 miles.

WEEK 3: 22 Minutes

Same thing, but extended the full on run to 1.5 minutes with same 1 minute walk rest.  Came out to almost 2 miles.

WEEK 4: 22 Minutes

Keep the run the same 1.5 minutes…maybe a pinch faster, but take the 1 minute rest period to the slow jog speed.  (essentially running for the whole 15 minutes, should be a bit over 2 miles)

WEEK 5: 25-30 Minutes

Probably extend the full on run to 2 minutes, keep the rest at a 1min jog, but extend the workout to 25-30 minutes.  Should end up being a sub 30 minute 5k (3 miles)

Joe Note: As a cyclist who is planning to run the Flying Pig Marathon, The Jimmy Road Rash blog has some good tips on running form this week.  Click here for video demo and more.