Former Couch Potato’s Training Blog

Post by:garvopolis

Thursday, October 23rd, 2014 at 7:00 am  |  1 Comment »

 

recovery run…sort of

ok so it was supposed to be a recovery run…but it turned into a tempo run…well sort of.  as I was thinking this felt like a tempo run I realized a tempo run should be something around 80% of your 5k pace and this wasn’t even my half marathon pace so how could that be a tempo run…?  oh, whatever it was…it turned out to be a pretty good 3 miler.

Workout:

  • Type: Run
  • Date: 10/23/2014
  • Time: 07:00:00
  • Total Time: 00:23:48.00
  • Calories: 315
  • Distance: 3 miles
  • Average Pace: 7:56.19/mile

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Post by:garvopolis

Wednesday, October 22nd, 2014 at 6:00 pm  |  No Comments »

 

3 mistakes

Ok so this was supposed to happen earlier in the afternoon when it was a little warmer and I could ride Hines.  Instead it was home to eat dinner with the fam on the early side and then squeeze in a quick ride before dark.  it was only around 55 degrees and a pretty stiff wind out of the NNE.  Garmin says it was 61 with a 4 mph breeze and I say Garmin if full of crap on both accounts.

So I’ve got a pretty good roll going and I’m on track for a 21 mph average when I roll through the light at Mich Ave and Haggerty.  Very busy intersection this time of day and I just make it on the yellow.  I’m in the right lane of northbound Haggerty now (four lanes - 2 each way) when a car turning right from westbound Mich Ave. turns right into my lane.  She essentially did a ‘Michigan rolling stop’, didn’t really look and turned right on red.  That was her first mistake.

I veer into the left lane northbound and proceed to yell at her, just to try and get her attention (can’t see her…tinted windows) and she still doesn’t see me because she comes all the way across the right lane and is halfway into the left lane.  Now I’m pretty sure she is going to hit me.  I’m still yelling at her and she is so discombobulated she can’t even get the window down.  When she finally does she is yelling at me and calls me an “Idiot!”  That was her second mistake.

The guy behind her honks because I’m in the left lane, she is in the right and we’re essentially blocking traffic at 15 mph going up a small hill.  She puts her window up and takes off.  I’m furious that she was blaming me for her error and the fact that she nearly hit me.  As this point I’m thinking I have no chance to catch her and correct the error of her ways.  Then she makes mistake number three.

She pulls into the first drive to the left (a light industrial complex) and I see my chance.  I pull in behind her (as can be seen on my Garmin map detail) and she stops.  She is so flustered it takes her 50 secs to open her door (felt like 3 minutes and I’m not sure why she didn’t just roll down her window).  I asked her why she was calling me an idiot when she was the one who turned right on red and I had the right of way.  She said she didn’t see me (i.e. she never looked) and that the sun was in her eyes (which there was some truth to as it was very low in the sky at this point…but not the real reason).  She proceeded to apologize and I accepted her apology.  Moreover I was rather pleased that I did not curse at her even once.

Feeling vindicated I finished my last mile…a paltry 18.2…and kissed my 21 average goodbye….and it was worth it.

Recovery Ride

Workout:

  • Type: Cycle
  • Date: 10/22/2014
  • Time: 18:00:00
  • Total Time: 00:28:46.00
  • Calories: 487
  • Distance: 10.03 miles
  • Average Speed: 20.92 mph
  • Max Speed: 25.6 mph

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Post by:garvopolis

Tuesday, October 21st, 2014 at 7:00 am  |  No Comments »

 

short recovery swim

all I really wanted to do was sit in the hot tub and soak my sore legs.  but I did a short swim anyway.  can’t say my heart was really in it.  legs felt good swimming though.  quads and calves are still quite sore from Sunday.  I did hit the hot tub and the steam room after my short swim.  enjoyed both; wanted to stay longer….

Workout:

  • Type: Swim
  • Date: 10/21/2014
  • Time: 07:00:00
  • Total Time: 00:15:02.00
  • Calories: 127
  • Distance: 950 yd
  • Average Pace: 1:35.14/100yd

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Post by:garvopolis

Sunday, October 19th, 2014 at 7:00 am  |  5 Comments »

 

Freep Half Marathon

It was a cold morning (around 37 I think) and I got there pretty much when I had planned.  I don’t like being there a hour early to stand around and then need to get cold standing in line for a port-a-john, etc.  I parked closer than I thought I’d be able to and was cruising toward the TWV tent when low and behold I run into Syndie, Jim and their son.  Seriously, 15,000 plus people milling about in the dark and boom there they are!  No way did that just happen.  I dumped by sweats at the TWV tent, pulled on my garbage bag and sucked down my pre-race GU on the way to the start line.

I got to my corral and found the 8 min/mile pace dude holding his little sign.  My PR is 7:59s so I figured if I stuck with these guys and had anything left in the tank the last mile I had a shot to PR.  Cooley was right there so we chatted a little.  I wasn’t nearly as cold as I had thought I’d be.  I almost wore a hat to protect the ears and tights to cover the legs.  If it had been that temp at home and I was running 3-5 I would have worn both.  I wore neither and was fine.  2 national anthems and next thing you know we’re off and running.  A half mile in and I’m struggling to keep up with my pace group.  I’m working way too hard and all I can think is there is no way I’m going to be able to keep up this pace for 13 miles.  I guess no PR for me today.  The first 3 miles were 8:03, 8:12 & 8:17.  Now for mile 3 an 8:17 isn’t bad considering you’re climbing the Ambassador Bridge, but I’m also already 32 seconds behind goal pace.  I knew I’d make most of that up descending the bridge into Canada….gotta love a half mile long descent like that.  There was no wind to speak of on the bridge (much nicer than the 20 mph wind last year) and the sunrise over Windsor and the river was gorgeous!

I had a great run along the riverfront in Windsor.  The bridge and the Windsor riverfront are the best parts of this race.  I was feeling good and I averaged 7:47s those four miles and was now about 20 secs ahead of goal pace entering the tunnel.  The tunnel is fun but always hot; like 30 degrees+ more than the ambient temp outside.  So 3/4 of the way through the tunnel I’m pretty much in a flop sweat.  The cold air feels really good and refreshing exiting the tunnel…for about 30 seconds then it starts to feel cold and clammy because you got too sweaty during the Underwater Mile.  The energy from the crowd along Jefferson is fantastic!  It’s a great pick-up with 5 to go.

I never looked back for the pace group but I figured they weren’t far behind.  At mile 9, Cooley catches me and passes me.  He’s putting the hammer down and pulling away.  I put in a 7:41 and 7:38 in miles 10 & 11 and he’s still 300 yards or more ahead of me.  I’m ahead of PR pace though and feeling good.  This was probably the peak weekend for color in SE Michigan and the trees through the neighborhood by Mexican Village were beautiful.  Back on Michigan Ave now and I had dropped a 7:30 on mile 12 and was pushing for the finish.  I saw Kevin, Kim and Randy cheering me on so far and the TWV tent was coming up.  They were going crazy!  The kick is on and the adrenaline is pumping now.  I saw Syndie and family as I finished dropping a 6:54 on mile 13 and pulled up alongside Cooley in the final stretch.  We crossed the finish line together and I had a new PR by 2:30.

It was a great day, a great race and great to set a new PR.  Better yet through the generosity of family, friends, co-workers and suppliers at work I was able to raise nearly $1800 for clean water wells in Africa.  That’s 36 more people that will have clean water for life!

Workout:

  • Type: Run
  • Date: 10/19/2014
  • Time: 07:00:00
  • Total Time: 1:42:14.00
  • Calories: 1353
  • Distance: 13.1 miles
  • Average Pace: 7:48.14/mile

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Post by:garvopolis

Thursday, October 16th, 2014 at 5:45 am  |  No Comments »

 

taper run

last run before the Half on Sunday.  felt much better than my run on Tues so that’s good.  got startled my Mr. Skunky rounding the bend coming out of my sub.  probably the same one that sprayed our dog a couple weeks back.  glad I had my headlamp on and that I saw him when I did.  you can see on my Garmin detail where I veered across the road and up on the sidewalk on the other side.  it’s trash day and he was out scavenging.  I may have to skip running on thursdays in the future. that was definitely a shot of adrenaline to start my run.   I must have been jumpy after that because a teenager waiting for his bus really startled me in mile 2.  although I guess teens are an equally scary form of wild animal…

Workout:

  • Type: Run
  • Date: 10/16/2014
  • Time: 05:45:00
  • Total Time: 00:24:42.00
  • Calories: 301
  • Distance: 3 miles
  • Average Pace: 8:13.83/mile

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Post by:garvopolis

Wednesday, October 15th, 2014 at 4:45 pm  |  2 Comments »

 

no watch…again

this is why I should pack the night before.  i was a little late getting up and scrammbled around to get all my bike gear, lunch packed and get out the door on time….and i forgot my Garmin.  Stink.  still had a pretty good ride.

the trees were amazing!  i kept wanting to stop and take pictures.  the SE wind was at around 6mph, not strong but enough to be noticeable.  didn’t push too hard on the way out which was into the wind but downhill.  coming back was slightly uphill but with the wind and I was cranking up the average all the way back.  good ride…just wish i had gotten out of work sooner so i could have ridden longer…

Workout:

  • Type: Cycle
  • Date: 10/15/2014
  • Time: 16:45:00
  • Total Time: 00:28:55.00
  • Calories: 490
  • Distance: 10 miles
  • Average Speed: 20.75 mph
  • Max Speed: 30.8 mph

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Post by:garvopolis

Tuesday, October 14th, 2014 at 7:00 am  |  No Comments »

 

slogging

this one was ugly.  i was struggling to keep the pace under 9s the first 2.  don’t know what my problem was, mental, tiredness, the humidity…  it was rough.  it was 73 and really humid and I will say that was a factor after getting used to running in much cooler, drier air.  but i don’t think that was the main issue.  either way this one is done and the next one will be better.  no deer this morning which was highly disappointing.

Workout:

  • Type: Run
  • Date: 10/14/2014
  • Time: 07:00:00
  • Total Time: 00:42:59.00
  • Calories: 523
  • Distance: 5 miles
  • Average Pace: 8:35.76/mile

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Post by:garvopolis

Monday, October 13th, 2014 at 7:00 am  |  1 Comment »

 

another great mile

improved the pace again. not sure how. once a week swimming shouldn’t be conducive to these paces.  i really wasn’t motivated this morning…late getting up…later getting to the pool…only half awake but once I got going I found something…not sure what but I put in a good effort.  pretty pleased with this swim.

Workout:

  • Type: Swim
  • Date: 10/13/2014
  • Time: 07:00:00
  • Total Time: 00:28:13.00
  • Calories: 239
  • Distance: 1,800 yd
  • Average Pace: 1:34.26/100yd

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Post by:garvopolis

Saturday, October 11th, 2014 at 7:00 am  |  No Comments »

 

last group run

last long group run of the season.  Half is next weekend.  run went well.  i only planned on running an 8:30 pace.  I behaved myself the first 5 miles, but got carried away a bit on the last 3.  oh well.  it was cold but the sunrise shining on the trees all changing color was beautiful.  it was a good morning and a good run.

Workout:

  • Type: Run
  • Date: 10/11/2014
  • Time: 07:00:00
  • Total Time: 1:05:44.00
  • Calories: 800
  • Distance: 8 miles
  • Average Pace: 8:13.15/mile
  • Ascent: 215 ft
  • Descent: 215 ft

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Post by:garvopolis

Friday, October 10th, 2014 at 4:30 pm  |  1 Comment »

 

Newburgh to 7 Mile

got to Hines later than I planned.  it was more cloudy, a few degrees cooler than yesterday’s ride.  I hit a couple lights red on the way out which killed my average.  I did really well with the lights on the way back, so I did well to recoup the avg.  I don’t usually ride on consecutive days so the legs were a little heavy feeling but overall still had some good push in them.  the trees were beautiful and I was mostly glad I could even get out and ride.  our days for riding are numbered…

Workout:

  • Type: Cycle
  • Date: 10/10/2014
  • Time: 16:30:00
  • Total Time: 00:39:22.53
  • Calories: 667
  • Distance: 13.7 miles
  • Average Speed: 20.88 mph
  • Max Speed: 36.1 mph
  • Ascent: 150 ft
  • Descent: 150 ft

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Activities: Year to Date

Distances
Bike: 1,646 miles
Run : 394 miles
Swim: 118,118 yards
Hours of Activity
 Bike: 85.7 - 48.3%
 Swim: 31.7 - 17.9%
 Run : 54.7 - 30.8%
 Strength: 4.7 - 2.6%
 Cardio: 0.8 - 0.5%
  Total:177.5