I get to do my most favoritest workout tonight!

I call this one my Crazy Ass Brick workout because (A) it's crazy, (2) it's a brick, and (d) you feel like ass doing it. I always throw one in about 10-12 days before a race. 

Here's how you do it.  Set your bike up on a trainer, wherever you usually do your trainer rides.  Get dressed for a cycling or brick workout, whatever you typically wear to bike, but put on your running shoes.  Place your cycling shoes right next to your bike.

Go run a mile.  It doesn't matter where, although outside is preferable to inside on a treadmill.  Just run it.  HARD.

Come back to your bike, switch your shoes, and bike for 15-20 minutes. Again, hard. The bike is not recovery.  You'll recover at the end of the hour (or so).

After 15-20 minutes, switch your shoes again and run another mile.  Try to go faster than your first run.

Swap shoes, hop on your bike, and do another 15-20 minute hard trainer workout.

For the last time, change your shoes and head back out for your last mile.  Your goal is to do this one the fastest of all of them. It will hurt.  It will suck.  You will curse me.  That means you're doing it right.

Stretch like mad and eat a big meal.  You've earned it. 

Why is the Crazy Ass Brick so awesome, you ask?  I'm glad you asked.  Here are all the reasons it's so awesome.

1. You get a killer workout in about an hour.
2. You're basically doing mile repeats, but you get to bike in between them so they don't feel like mile repeats on the track (which, let's admit it, suck ass).
3. Your neighbors will think you're nuts.  They will be right.
4. You will practice transitions.
5. You will practice clipping in and out of your bike pedals.
6. You will feel like a total badass.