Former Couch Potato’s Training Blog

Post by:garvopolis

Sunday, July 5th, 2015 at 7:15 am  |  1 Comment »

 

muskrat morning

not quite up there with seeing deer, but since I don’t usually see muskrats on my run it was notable.  scared 2 of them back into the water a couple miles apart.

I’m not sure I was entirely recovered from my brick on Friday and of course we were up late watching fireworks in our neighborhood as well.  not that we could have gone to bed at a reasonable time if we had tried because it was like an active war zone around here.

I was sluggish from the start.  Physically just didn’t feel good.  Breathing was tough, legs had nothing.  They were like jello.  I was plodding not striding.  I struggled to maintain 8:45s for the first six miles.  I don’t know if it was my gel (w/ caffeine) or what but I felt much better on the 2nd half.  I cut 2:27 off of my second six miles, finally getting some miles under 8:30 and finishing with a 7:51.  Not sure where that came from but I felt better about my run with the strong finish.  I was pretty darn spent though.  That’s the furthest I’ve run since my half marathon in October and only the 3rd time I’ve done at least 10 in the last 2 months.  I’m clearly way behind plan on the run miles but at this point it just is what it is.

Workout:

  • Type: Run
  • Date: 07/05/2015
  • Time: 07:15:00
  • Total Time: 1:42:27.00
  • Calories: 1247
  • Distance: 12 miles
  • Average Pace: 8:32.09/mile

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Post by:garvopolis

Friday, July 3rd, 2015 at 10:00 am  |  1 Comment »

 

brick run

The first 2 were pretty good and I felt okay.  I really started to bonk after that.  I was due for a gel but the stomach said no dice.  I tried drinking extra gatorade but it wasn’t enough.  I think I was fairly dehydrated too.  I don’t think I got enough fluids on the ride.  I stopped for a minute near the end of mile 4 to try and regroup and let my stomach settle.  Then coming past the dog park I was on the path, not the road.  The incline on the road is pretty gradual…not so on the path; short but steep.  I got half way up it and walked.  Hate that but it was all I had…thus the 9:15 finish.  Darn good thing I didn’t have 8 more to run because I would have been in a world of hurt.  I can only hope my stomach and therefore my fueling go WAY better on race day.  It wasn’t nearly as strong of a run as my last brick but I guess it is what it is.

Workout:

  • Type: Run
  • Date: 07/03/2015
  • Time: 10:00:00
  • Total Time: 00:43:49.00
  • Calories: 510
  • Distance: 5 miles
  • Average Pace: 8:45.55/mile

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Post by:garvopolis

Friday, July 3rd, 2015 at 6:50 am  |  No Comments »

 

Brick ride on Hines

It was a chilly 53 degrees with little to no breeze.  I couldn’t find my lightweight gloves or my under armour shirt i wanted so I was a little late getting started.  I threw on a short sleeve tech shirt over my bike jersey to give me an extra layer and grabbed my heavier cold weather gloves.  I also put on my new arm warmers I bought the day before when I saw the cool forecast.  I think I hit every red light on the way to Hines Park.  I also had to stop at McD’s to use the little boys room.  now I was even later getting started…

I got to Nankin Mills and set up and when I finally did get started I headed west to Northville.  I had to restrain myself and not focus on average as I climbed my way up to 7 Mile.  I knew I had to save something for this length of ride.  I dropped to 18.9 climbing Betty.  I got that back pretty quickly coming back down and by the time I turned around in Dearborn at mile 28 I was back around 19.6.  At mile 36 (one full loop of Hines) I stopped at the car to dump my extra shirt and the gloves which had come off at about mile 17 because they were too warm.

Heading out on lap 2 I was still feeling pretty good.  Once again I tried not to kill it on any of the climbs.  I still did well to keep the average up though.  Only dropped to 19.4 by the turn around.  I was definitely starting to need the rest on the downhills by now instead of powering through them and trying to maximize the downhill.  Lot more coasting on the way back down.

I don’t even remember what lights I made it thru and what ones I didn’t.  I wasn’t overly frustrated by them though.  It was probably a 50/50 split.  It was early on a holiday weekend morning and traffic was light.  I know I shouldn’t but a slowed down, looked and rolled thru several of the lights.  It just seems silly to sit at lights with no traffic either direction.  The Outer Drive light was the only one that really annoyed me because coming up to it, I knew it was a really stale red and of course I had to stop completely and just as I stopped it turned green.  Naturally.

As I got back to Nankin and the 56 mile mark I was really pleased to see 2:52 on my watch.  That was an 8 minute improvement and nearly a full mile per hour on my last 56.  Granted the previous 56 was 4 repeats on the hillier section and had about 300 feet more climb and 2 more trips up Betty, but I was still feeling good about the improved time…  I wasn’t very excited to do 4 more, especially since the car was right there, but by golly I planned 60 and I was going to do 60.  I was more than ready to get out of that saddle and get on with the run though.  I did 2 more out and back and began transition.  It was warming up considerably now and I had to peel off my arm and leg warmers.  the arms were easy.  the leg warmers, without taking the bike shorts off, challenging.  I finally got off to the run and with temps rising and full sun I knew it was going to be  a tough one.  oh, that and I knew I hadn’t gotten enough fluids in during the ride.  Gotta work on that…

Workout:

  • Type: Cycle
  • Date: 07/03/2015
  • Time: 06:50:00
  • Total Time: 3:04:47.00
  • Calories: 2347
  • Distance: 60 miles
  • Average Speed: 19.48 mph
  • Max Speed: 38.7 mph
  • Ascent: 540 ft

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Post by:garvopolis

Thursday, July 2nd, 2015 at 7:00 am  |  No Comments »

 

sore back

my back really didn’t cooperate.  got pretty sore half way thru.  finished my mile anyway.

Workout:

  • Type: Swim
  • Date: 07/02/2015
  • Time: 07:00:00
  • Total Time: 00:28:55.00
  • Calories: 245
  • Distance: 1,800 yd
  • Average Pace: 1:36.48/100yd

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Post by:garvopolis

Wednesday, July 1st, 2015 at 6:30 pm  |  No Comments »

 

group ride

good ride…except the flat tire with a 1.5 to go.  I was actually 20.9 avg. thru 18 miles until the flat.  the flat dampened my pace the last 2 miles.

Workout:

  • Type: Cycle
  • Date: 07/01/2015
  • Time: 18:30:00
  • Total Time: 00:57:59.00
  • Calories: 982
  • Distance: 19.75 miles
  • Average Speed: 20.44 mph

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Post by:garvopolis

Sunday, June 28th, 2015 at 8:50 pm  |  No Comments »

 

brick run at dusk

so I’m used to running early in the morning.  I was pretty fatigued after my short night and long day.  I strapped on my running shoes and headed out anyway.  first mile was a struggle.  My calves were seriously sore from yesterdays 10 mile run on the hills in Hines.  My hammies were very tight from the ride.  I’m off the main road and heading up the trial hoping to see some more deer since it’s nearly dusk.  around the start of mile 2, a deer (that I did not see) that had been lying down in the tall weeds jumps up, does a zig, a zag right at me, another zig and bolts directly behind me and into the woods.  His buddy just stood there at about 30 yards and watched me.  A little further up I say another deer lying down in the weeds; all you could see was his head sticking up and looking around.  Inspired by my wildlife encounters I threw in a couple of 8s for miles 2 & 3.  I saw the first 2 deer again on my way back.  Both were less than 10 yards from me; standing on the edge of woods watching me very closely.  Neither spooked; they just watched.  Too fun!  Inspired even more I finished off my near 3 hr brick with a 7:33 just for good measure.  I was a hot drippy mess, tired and invigorated all at the same time.  Feeling good about the effort and very happy that tomorrow is a rest day!

Workout:

  • Type: Run
  • Date: 06/28/2015
  • Time: 20:50:00
  • Total Time: 00:32:08.00
  • Calories: 391
  • Distance: 4 miles
  • Average Pace: 8:01.93/mile

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Post by:garvopolis

Sunday, June 28th, 2015 at 6:20 pm  |  1 Comment »

 

brick ride

so this was the make up ride that got rained out on Saturday.  Up at 5:15 on 5 hours sleep to make an airport run, then get another kid off to camp, then church, then mow lawn and go to niece’s birthday party.  I was nodding off at the party.  by the time we left to head home it was already 5:30 and I was NOT motivated to go do a 3 hr brick. It took me a while to pull my gear together and get out on the road.

when I finally got out there i felt ok and managed to get a pretty good roll going.  I was over 20 avg until Ford Rd.  The crossings at Ford, Koppernick, Ann Arbor Rd., Ann Arbor Trail and getting onto Hines each cost me a tenth or more.  I was down to 19.4 when I got rolling down Hines.  I had pretty good luck with the lights and avg 21.2 on the way out to get the average up to 20.3.  I had a 6-8 mph tailwind out of the NW.  Back into the wind I managed to scrape by and keep the 20 mph avg on the way back.  The hill back to the bike path took a lot out of me and I finally lost my 20 avg at the Ford Rd. crossing.  I was clearly exceeding 20 when I was rolling.  Just too many stops up and down the 275 trail.

Highlight of my ride was coming across a deer trapped between me and the residential privacy fencing as I went around the freeway rest area.  He spooked and took off southbound which was my direction.  I literally paced him at 19 to 19.5 the entire length of the rest area (1/4 mile), nearly side by side.  It was AMAZING!!  He was starting to lose steam near the end of the rest area.  The fence juts out near the bike path and he was out of real estate so he abruptly stopped and bolted back the other direction.  SO much fun!  Probably coolest thing I’ve every witnessed on my bike.

Really pleased with the effort and the results on this ride.  I know that I pushed hard and I clearly didn’t leave enough in the tank for a half marathon to follow but it was a good training ride.

Workout:

  • Type: Cycle
  • Date: 06/28/2015
  • Time: 18:20:00
  • Total Time: 2:18:51.00
  • Calories: 2351
  • Distance: 46 miles
  • Average Speed: 19.88 mph
  • Max Speed: 33.4 mph
  • Ascent: 325 ft

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Post by:garvopolis

Saturday, June 27th, 2015 at 7:00 am  |  1 Comment »

 

swap days

so this morning was supposed to be brick consisting of a long bike followed by a short run.  Mother Nature didn’t comply with the plan.  it was 57, raining and windy this morning.  so I swapped workouts and did my long Sunday run instead. I joined the TWV gang in Northville and headed down Hines.  met 2 new guys to run with which was cool but they really pushed the pace.  we averaged 8:06 on the 5 miles out.  I knew it was downhill but what I didn’t realize until we turned around was that we also had a helping wind.  so the 5 miles back was both uphill and into a 16 mph wind.  oh and did I mention it was raining.  by mile 6 my shoes and socks were pretty well soaked so now I was getting the squishy shoe feel with each step. Yah!  needless to say there was no negative split for me today but that’s ok.  I will have some very sore calves to show for my effort today, that much I know.

Workout:

  • Type: Run
  • Date: 06/27/2015
  • Time: 07:00:00
  • Total Time: 1:23:35.00
  • Calories: 1017
  • Distance: 10 miles
  • Average Pace: 8:21.39/mile
  • Ascent: 240 ft

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Post by:garvopolis

Thursday, June 25th, 2015 at 8:00 pm  |  No Comments »

 

brick run

went for a run with Cogswell after the swim.  it was either that or run alone.  Cogs probably usually runs in the mid-9s, so I was pushing the pace for him.  Quite honestly I didn’t feel like running a whole lot faster anyway.  We started out with an 8:55, 8:50 and 8:45.  Mile 4 had the most gain with 80 feet and we still dialed it down to an 8:33.  Mile 5 is net downhill and we finished with an 8:08.  Cogs did great to hang with me and acknowledged he needed someone to push him to go harder.  Good little run.  I’ve never run West from the beach so it was all new territory and while there aren’t any big hills, there are a lot of rollers.  I was really surprised that the elevation gain added up to 200+.  That’s the same gain as Newburgh to 7 Mile on Hines which is a over a 7 mile stretch, not 5!  I was shocked and pleased by how well the run went even with the elevation gain.

Workout:

  • Type: Run
  • Date: 06/25/2015
  • Time: 20:00:00
  • Total Time: 00:43:12.00
  • Calories: 503
  • Distance: 5 miles
  • Average Pace: 8:38.73/mile
  • Ascent: 230 ft

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Post by:garvopolis

Thursday, June 25th, 2015 at 7:00 pm  |  No Comments »

 

open water

weather and water temp were great.  I got in 9 laps around the buoys in the 45 min swim.  arms burned a little in lap 2, but overall I felt better than I did a couple weeks ago when I first swam this far straight thru.  I didn’t lap the next 2 fastest guys (one of which was Cogswell) until the end of lap 6.  when I finally caught Cogswell I intentionally climbed right up on him and swam over him.  I wouldn’t do that to anyone else.  It’s fun to mess with Chris.  He knew it was me as soon as I grabbed his ankle.  He tried to catch me; not a chance! I was gone…heehee.  Fun to swim with the group.  after the swim, one of the guys asked if I had a motor in the suit…yep, you’re looking at him!

:-)

Workout:

  • Type: Swim
  • Date: 06/25/2015
  • Time: 19:00:00
  • Total Time: 00:45:00.00
  • Calories: 381
  • Distance: 2,700 yd
  • Average Pace: 1:39.78/100yd

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Activities: Year to Date

Distances
Bike: 1,362 miles
Run : 346 miles
Swim: 90,800 yards
Hours of Activity
 Bike: 71.0 - 47.6%
 Swim: 24.3 - 16.3%
 Run : 48.0 - 32.1%
 Strength: 2.0 - 1.3%
 Cardio: 4.0 - 2.7%
  Total:149.2