Former Couch Potato’s Training Blog

Post by:garvopolis

Thursday, July 16th, 2015 at 6:45 am  |  No Comments »

 

ok swim

still adjusting to new stroke.  hard to stay in form; very easy to fall into old habits.  a couple hundred thousand yards of muscle memory to unwind.

Workout:

  • Type: Swim
  • Date: 07/16/2015
  • Time: 06:45:00
  • Total Time: 00:19:28.00
  • Calories: 165
  • Distance: 1,200 yd
  • Average Pace: 1:37.4/100yd

Filed under: Swim  |  Digg! this story.  |  Leave a Comment

Post by:garvopolis

Wednesday, July 15th, 2015 at 5:45 am  |  No Comments »

 

nice 5

much cooler this morning.  felt nice out.   tried out new running shoes.  liked them at first.  felt pretty good on the feet.  late in the run I didn’t like the feel on the downhill of the overpass.  toes were jamming up and rubbing coming downhill and they didn’t really correct on the flat; like my foot stayed forward or something.  weird.  I was pretty sluggish the first 2.5 miles.  really picked it up for a nice negative split including a final mile of 7:29.

Workout:

  • Type: Run
  • Date: 07/15/2015
  • Time: 05:45:00
  • Total Time: 00:41:22.00
  • Calories: 503
  • Distance: 5 miles
  • Average Pace: 8:16.55/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Post by:garvopolis

Tuesday, July 14th, 2015 at 6:45 am  |  No Comments »

 

stroke work

got in the lap pool and worked on my stroke changes.  hard to erase a lot of years of muscle memory.  had to take a lot of breaks to regroup and stay focused on form.  otherwise fatigue sets in and so do old habits…

Workout:

  • Type: Swim
  • Date: 07/14/2015
  • Time: 06:45:00
  • Total Time: 00:26:00.00
  • Calories: 220
  • Distance: 1,500 yd
  • Average Pace: 1:43.83/100yd

Filed under: Swim  |  Digg! this story.  |  Leave a Comment

Post by:garvopolis

Monday, July 13th, 2015 at 6:15 am  |  No Comments »

 

long run

so this should have been a Sun morning run, but 9 hrs recovery wasn’t enough.  If I’d been able to do my brick Sat morning I would have stuck to the plan but I needed an extra day after a 4 hr brick.  so the legs were heavy as expected but I didn’t feel nearly as bad on the first half as I did a week ago on the long run.  I felt decent, I just wasn’t impressed with my 8:45 pace.  I kept thinking it would get better on the 2nd half like it did last week…only that never happened.  a bunch more 8:40s+ and a little stop in the woods after mile 8.  felt much better after that…  I at least finished strong with a sub 8 final mile.

Workout:

  • Type: Run
  • Date: 07/13/2015
  • Time: 06:15:00
  • Total Time: 1:26:45.00
  • Calories: 1010
  • Distance: 10 miles
  • Average Pace: 8:40.23/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Post by:garvopolis

Saturday, July 11th, 2015 at 9:00 pm  |  No Comments »

 

Brick run @ Dusk

So this whole brick was an evening gig instead of a morning one because I took Steve to do his 2nd ever Kids Tri in the morning.  I left as late as I could on the bike leg so that I could run near dusk as it was getting cooler.  I felt ok the first 2 miles and not as good the 2nd two miles.  Not unlike last week, but without the complete meltdown, so at least I was able to keep going even if I didn’t feel very good.  Unlike last week I could have kept going.  9 more miles?  Not sure but per my previous post, I’m hoping some changes to my fuel will help me feel a little better at this point in my bricks and in my race.

Workout:

  • Type: Run
  • Date: 07/11/2015
  • Time: 21:00:00
  • Total Time: 00:33:09.00
  • Calories: 403
  • Distance: 4 miles
  • Average Pace: 8:17.24/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Post by:garvopolis

Saturday, July 11th, 2015 at 5:00 pm  |  2 Comments »

 

PR Long Ride

Note to self: Put the bike in the car and DRIVE to Hines.

Went south on the bike path to start = mistake.  Sand over path in multiple places on both sides of the RR track climb, road construction had the crossing of Mich Ave closed; had to go around, a lot more tree debris on the path than on the north part of the path.  Had a south wind so it beat me up on the way down and I sent a bunch of PRs on the return trip from I-94.

Another reason to drive the bike to Hines:  On Hines you encounter cyclists; on the bike path you find people out for a “bike ride”…  So I’m doing the RR track climb and come up behind this yahoo on a MB going 5 mph up the hill and then coasting down the other side at 10 mph.  It’s narrow so I couldn’t get around him and I couldn’t get his attention even though I’m 5 feet behind him SCREAMING to get his attention, but no…he’s not just wearing ear buds, he’s wearing freaking humongous Beats by Dre noise cancelling headphones and has his music so cranked he is absolutely oblivious.

That fired me up for a while.  I finally get to Ford Rd. crossing which is my least favorite crossing and it’s all jacked up by construction too.  ARGH!  When I finally got to Hines it was a huge relief.  I was 20 miles in and my avg was around 18.5 at that point. I got it rolling and by mile 44 (Dearborn) I was up to 19.1 avg.  I knew I’d steadily loss avg on the return trip down the bike path with all of the crossings, the construction and it was into that south wind.  So I didn’t chase the avg on the way back.

It was pretty hot but our standards. I had 2 water bottles and still had to stop at Newburgh to reload on water.  So I know I was doing better than normal at hydrating.  Fueling was still a challenge.  The first 2 GUs were ok; third was so-so and I barely choked down the 4th.  Stomach was not real happy.  I had another Tri guy recommend Huma brand, all natural fruit puree.  Picked some up at Running Lab.  It will be interested to try them on my next big brick.  The gal at the store said they’re way better than GU and don’t give you the sugar spike highs & lows.  I’d be happy to just avoid the GU belly by the time the run comes around.

Not a bad effort for my longest ride, on a new saddle with the seat adjusted down slightly after my bike fitting on Friday.  I wasn’t too saddle sore, so that was good.  Lost some power with the changes but I should get that back in due time with some work in the new position.

Workout:

  • Type: Cycle
  • Date: 07/11/2015
  • Time: 17:00:00
  • Total Time: 3:30:30.00
  • Calories: 2673
  • Distance: 65 miles
  • Average Speed: 18.53 mph
  • Max Speed: 36.2 mph
  • Ascent: 500 ft

Filed under: Cycle  |  Digg! this story.  |  Leave a Comment

Post by:garvopolis

Thursday, July 9th, 2015 at 7:00 am  |  No Comments »

 

new stroke

So today was my first practice of my new stroke after my stroke analysis session on Tues.  I was pretty stoked to get in the pool and work on it.  Funny how just having something new to work on gave my whole swim a different perspective and motivated me this morning.

I did several laps of just the ‘catch-up’ drill so those were a little slower @ around 50s each.  Then when I would try and implement the new technique into a regular swim stroke, I did 100s and was averaging 1:30 per 100.  I did the last 5 laps, or 250 yds as a set and still maintained the 45s lap pace for 5 laps.  That’s down from 48-49 per lap.  I also counted my strokes and I was down to 7 or 7.5 strokes instead of my usual 8.5 or 9.  So that’s about a 6-8% improvement on time and a 11-12% improvement in efficiency/effort.  Very interesting.

Now I noticed my HR was up and therefore my breathing too, so I’m not executing the new form ‘comfortably’ yet and it’s clearly not sustainable.  Certainly not for even half a mile much less 1.2 miles.  So there’s lot of work to be done still and I likely won’t have it down for my race on 8/9.  Especially since I’ll miss 2 weeks of training for an up coming trip.  Still pretty encouraging and cool to have something to work toward with my swimming which had become pretty stale.

Workout:

  • Type: Swim
  • Date: 07/09/2015
  • Time: 07:00:00
  • Total Time: 00:14:10.00
  • Calories: 120
  • Distance: 900 yd
  • Average Pace: 1:34.26/100yd

Filed under: Swim  |  Digg! this story.  |  Leave a Comment

Post by:garvopolis

Wednesday, July 8th, 2015 at 6:30 pm  |  No Comments »

 

good ride

This was the group ride and a group of 4 of us stayed together on the way out.  we stayed together well on the downhills and flats but they were not very strong climbers (and neither am I compared to some…) so even slight hills and I’d be hanging back on the downhill side waiting for them to catch up.  I didn’t wait on the way back because it’s more uphill on the return trip and I just needed to keep rolling.  There was literally no wind so it was weird that I cranked this hard, got a great average and yet nearly no trophies on Strava.  I guess I’m to the point where I only get new PRs if I have a big wind assist one way or the other.  Sans the waiting on the way out I’m pretty sure I would have topped 21 for my average.  It’s all good though, that is except the fact that I later realized that the training plan called for “60 min. Easy” and well, that certainly wasn’t ‘easy’ riding.  Pretty sure I don’t even know how to do easy…

Workout:

  • Type: Cycle
  • Date: 07/08/2015
  • Time: 18:30:00
  • Total Time: 00:57:37.00
  • Calories: 976
  • Distance: 20 miles
  • Average Speed: 20.83 mph
  • Max Speed: 31.4 mph

Filed under: Cycle  |  Digg! this story.  |  Leave a Comment

Post by:garvopolis

Tuesday, July 7th, 2015 at 7:30 am  |  No Comments »

 

not so zippy

took it easy.  trying not to let the back flare up.  that and trying a new arm position.  SO hard trying to change form.  Dislike.

Workout:

  • Type: Swim
  • Date: 07/07/2015
  • Time: 07:30:00
  • Total Time: 00:16:35.00
  • Calories: 140
  • Distance: 1,000 yd
  • Average Pace: 1:39.29/100yd

Filed under: Swim  |  Digg! this story.  |  Leave a Comment

Post by:garvopolis

Tuesday, July 7th, 2015 at 6:15 am  |  1 Comment »

 

land swim

that wasn’t running it was swimming on land…that’s how much water was in the air.  it was ridiculous.  I was a swampy mess at the end.  trudged my way thru 4 at a 9 avg and actually ran mile 5.  tough run this morning…

Workout:

  • Type: Run
  • Date: 07/07/2015
  • Time: 06:15:00
  • Total Time: 00:43:54.00
  • Calories: 511
  • Distance: 5 miles
  • Average Pace: 8:47.09/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Activities: Year to Date

Distances
Bike: 1,447 miles
Run : 370 miles
Swim: 95,400 yards
Hours of Activity
 Bike: 75.5 - 47.7%
 Swim: 25.5 - 16.1%
 Run : 51.4 - 32.4%
 Strength: 2.0 - 1.3%
 Cardio: 4.0 - 2.5%
  Total:158.4