Former Couch Potato’s Training Blog

Post by:garvopolis

Thursday, July 31st, 2014 at 7:00 am  |  No Comments »

 

EZ 3

back out on the pavement for my first post race run.  everything felt ok except that it was a struggle…felt like work.  I barely chugged out a 9:24 for my first mile.  picked it up a little after that.  definitely need to get with the program on my running…

Workout:

  • Type: Run
  • Date: 07/31/2014
  • Time: 07:00:00
  • Total Time: 00:26:50.00
  • Calories: 312
  • Distance: 3 miles
  • Average Pace: 8:56.51/mile

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Post by:garvopolis

Saturday, July 26th, 2014 at 9:50 am  |  3 Comments »

 

Tri - Run

In and out of T2 with my running shoes on and I was off to find out just how ugly this run was going to be.  My lack of running in the last 6 weeks was a guarantee that it would be ugly; it was just a question of how ugly.  The first half mile was not promising.  My right calf was tweaking at me every 2 or 3 strides; grabbing like it was about to go into a full on cramp.  I was nervous that it was going to seize up completely so I ran somewhat gingerly along trying to baby it and see if it would work itself out.  Surprisingly after about the half mile mark it seemed to have worked itself out and was fine.

I felt pretty good thru the first 2 miles.  It was shaded and I still had a little left in the tank.  The second half of the first lap was sunny and pretty much a grind.  I really felt the lack of running start to catch up with me.  I slowly but surely reeled in that 26 yr old that passed me on the bike.  I caught him near the end of lap 1 and never saw him again.

Lap 2 was just a grind.  The course didn’t seem to have that much elevation change until I analyzed it online.  There weren’t a lot of hills but there must be a lot of subtle up and down that was adding up on the second lap.  I tried to offer encouragement to lots of slower runners (short course - one lap) that I was now passing.  It was approaching 11am and the last 2 miles in full sun were tough.  Every aid station I was dumping cups of water over my head and down my back.  I had really hoped to finish the run in under an hour but it wasn’t meant to be on this day.  This run certainly wasn’t what I’m capable of and was a little disappointing but given the recent foot injury and lack of training it was all I could give.

I managed to find a little bit left to sprint down the finishing shoot and still finish strong.  I ended up finishing 7th overall in the field and 1st in my age group.  It was a small field but I’ll still take it.  We had good weather, I raced well, brought home hardware and while I have a few sore parts I didn’t injure anything; add that up and you have a pretty darn good day.

Workout:

  • Type: Run
  • Date: 07/26/2014
  • Time: 09:50:00
  • Total Time: 1:02:45.00
  • Calories: 764
  • Distance: 7.6 miles
  • Average Pace: 8:15.19/mile
  • Ascent: 196 ft
  • Descent: 196 ft

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Post by:garvopolis

Saturday, July 26th, 2014 at 8:30 am  |  No Comments »

 

Tri - Bike

Other than the long trek from the beach T1 was smooth and I was off and riding.  I pre-clip my shoes in and peddle on top of the shoes leaving T1.  I had a little more trouble than usual getting my feet in once I was rolling but I eventually got them strapped in.  The first mile of this course was fairly flat.  Miles 2-3 had the toughest climb with 160 feet of elevation in a short span.  Sucks your energy up when you’re racing.  On lap 2 we got to do those hills again, so about half of the elevation gain was on those few hills.  The rest of the course was more the slow roller variety and much less onerous.

I passed a couple guys on those early hills and set my sights on a rider that was 1/2 of a mile or so ahead of me.  I slowly made gains on this “guy” and it was several miles later that I saw the hot pink trisuit and realized it was the gal the blew past me in the water.  It took me until the 12 mile mark or so to catch her.  We played chase and be chased for a couple miles.  I would out climb her on the hills and she along with her $3k carbon wheels would blow past me on the downhill and successive flat.  It was killing me to work so much harder and out climb her just to have her blow past me time and again.  I probably expended too much energy trying to catch and then keep up with her.  She eventually pulled away in lap 2.  I couldn’t out muscle her technological advantage.

The course was a large rectangle on 2 lane country roads.  I came into one of the left hand turns too fast and as I was turning realized I had too much speed.  I tried to turn it a little tighter so I wouldn’t hit the gravel on the shoulder but my left pedal was down.  It hit the pavement, popped my whole back end up off the pavement and nearly sent me tumbling.  I kept it upright, did a little off-roading thru the grass and managed to get it back on the road.  THAT got the adrenaline going!

If that wasn’t eventful enough, early in lap 2 heading up the big hill there was a very large rider (short course - 1st lap) struggling to get up the hill.  He was going so slow that he was wobbling side to side back and forth over the white line.  A super speedster (43 yr old.- long course - 2nd lap) that had just passed me ($6k ride…aero helmet…you get the picture) had his head down watching the white line…never saw the big man…and just drilled him.  Speedy went sprawling like he’d hit a brick wall and was flat on his back in the middle of the road…Heavy just stopped and wondered what had just bounced off of him.  I swung around and passed them both.  Speedy caught me again and passed me a couple miles later.  (He ended up 2nd overall!)

Lap 2 was pretty much a grind but I felt good that only one other rider (26 yr old) passed me (2 in total) so I was holding my place well thru 2 legs of the race.  It was a fairly tough course with the hills but a fair course and the calm weather (lack of wind) helped.  Only 6 riders averaged over 20 if that tells you anything.  Back at the transition area it was time to strap on the running shoes and see if I could hold up thru the run.

Workout:

  • Type: Cycle
  • Date: 07/26/2014
  • Time: 08:30:00
  • Total Time: 1:23:26.00
  • Calories: 1413
  • Distance: 28 miles
  • Average Speed: 20.14 mph
  • Ascent: 710 ft
  • Descent: 710 ft

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Post by:garvopolis

Saturday, July 26th, 2014 at 8:00 am  |  No Comments »

 

Tri - Swim

Perfect weather, good water temp, smooth surface, no wind.  Great day for a tri.  Got there about an hour before race time.  We rode our bikes half a mile from the campsite to the start line with our gear over our shoulders.  I did packet pickup and got the transition setup done just before transition closed.  Headed to the beach, which was around the corner and down the hill.  Helped Anton into his wetsuit and listened to the pre-race meeting and course instructions.  The first wave was the long course men so by 5 to 8:00 we were lined up on the beach and ready to race.

Swim went pretty well overall.  It wasn’t my fastest but I felt good in the water.  I was mostly trying to put in a strong swim without burning up too much juice too early in the race.  They started the long course women after us (supposedly 3 min. between waves) so I was in awe of the speedy female swimmer that passed me with 300m still to go in the swim!  Dang she was fast.  I ended up being the 8th man out of the water.  Off to a good start!  The beach was deep, soft sand and a steep climb up to the transition area.  A longer run to transition plus that hill added some time to T1.  They did set up kiddie pools by the entrance to T1, so you could run through them and get the sand off your feet.  That was a nice touch.

Workout:

  • Type: Swim
  • Date: 07/26/2014
  • Time: 08:00:00
  • Total Time: 00:27:00.00
  • Calories: 229
  • Distance: 1,640.42 yd
  • Average Pace: 1:38.81/100yd

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Post by:garvopolis

Friday, July 25th, 2014 at 7:00 am  |  2 Comments »

 

quick 2

last run before the race tomorrow.  normally i’d make this a rest day but with how little running i’ve been doing and how aggravated my calf has been i thought i’d at least test it out.  i wanted to warm it up and work it enough but not over work or irritate it.  i think i accomplished that.  it was fatiguing and starting to complain a little the last quarter of a mile but i don’t think i pushed it too far.

my lack of full bricks and lack of running is not leaving me feeling prepared at all for this race.  AND it’s actually longer than an Olympic distance race should be.  because of how the course lays out with the roads, the ride is 27 miles, not 24.8 and the run is 7.4 not 6.2 miles.  Ugh!  Seriously….like any of us really need to be out there longer!  I know it doesn’t sound like a lot but an extra mile when you’ve already been racing for a couple hours is not what I need.  I think back in mid-June I would have been more prepared for the extra distance….this is going to resemble a beat down….

Workout:

  • Type: Run
  • Date: 07/25/2014
  • Time: 07:00:00
  • Total Time: 00:16:26.00
  • Average Heart rate: 144
  • Calories: 200
  • Distance: 2 miles
  • Average Pace: 8:13.15/mile

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Post by:garvopolis

Thursday, July 24th, 2014 at 7:00 am  |  2 Comments »

 

EZ 8

kept it short and took it easy this morning.  race is coming up on Saturday.  I’ll admit I did power up a tad for the first mile.  Even though the goal was to go easy this morning and not burn it up, I had a slight helping wind out of the North at 5mph…so I decided I had to try for the KOM on SB Haggerty.  It was bugging me that I was just a couple tenths in 2nd place.  I figured I could sneak up on the KOM without having to really bust it…so I did.  It wasn’t an all out effort so I didn’t waste too much on that effort and I shut it down and went pretty EZ after that.  saw one of my fav riders heading the other way.  a little cool but otherwise a nice morning for a ride.

Workout:

  • Type: Cycle
  • Date: 07/24/2014
  • Time: 07:00:00
  • Total Time: 00:23:33.00
  • Calories: 399
  • Distance: 8 miles
  • Average Speed: 20.38 mph
  • Max Speed: 25.1 mph

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Post by:garvopolis

Wednesday, July 23rd, 2014 at 7:15 am  |  1 Comment »

 

pedestrian effort

it was a rather pedestrian effort at the lap pool this morning.  i was really late getting there and in theory it’s taper week so mentally i was backing off…both pace and distance.  i would have gone longer if time has allowed.  but that would mean getting up on time.  i guess it was good to get a little something in the books.

Workout:

  • Type: Swim
  • Date: 07/23/2014
  • Time: 07:15:00
  • Total Time: 00:14:34.00
  • Calories: 123
  • Distance: 900 yd
  • Average Pace: 1:36.94/100yd

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Post by:garvopolis

Tuesday, July 22nd, 2014 at 7:15 am  |  2 Comments »

 

ugh!

running is a challenge these days.  my lack of mileage in the last month shows.  struggled with this one this morning.  HR was higher.  felt like I had to work a lot harder to get it done.  left foot complained some.  obviously cortisone hasn’t completely calmed down that inflation yet.  right soleus was really sore from running hills in Hines on Sat.  it complained a lot today too.  really hoping both are feeling better by Sat. for the Tri.

Workout:

  • Type: Run
  • Date: 07/22/2014
  • Time: 07:15:00
  • Total Time: 00:33:12.00
  • Average Heart rate: 149
  • Max Heart rate: 165
  • Calories: 404
  • Distance: 4 miles
  • Average Pace: 8:17.93/mile

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Post by:garvopolis

Monday, July 21st, 2014 at 6:15 am  |  1 Comment »

 

Another PR

I did the other end of Hines, from Haggerty to Outer Drive and back this morning.  New PR pace for 24 miles.  Beautiful morning for a ride and no wind to speak of.  I was averaging 22.1 at the turn around and was really pleased to only give up 8 tenths on the trip back given the amount of up hill in it.  Legs were smoked in the end but I wouldn’t expect anything less from a PR ride.  Great way to start the day.

Workout:

  • Type: Cycle
  • Date: 07/21/2014
  • Time: 06:15:00
  • Total Time: 1:07:35.00
  • Average Heart rate: 147
  • Max Heart rate: 165
  • Calories: 1144
  • Distance: 24 miles
  • Average Speed: 21.31 mph
  • Max Speed: 30.6 mph
  • Ascent: 170 ft
  • Descent: 170 ft

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Post by:garvopolis

Saturday, July 19th, 2014 at 7:00 am  |  1 Comment »

 

group run

Met the TWV gang.  Fun to see many of them that I hadn’t seen since Oct.  most of them were running 10; I was only up for 3.  Hadn’t run in 2 weeks and was testing out the foot after the cort shot on Wed.  It wasn’t very happy with me.  Complained a fair amount but at least I could run.  Hoping it feels even better by next Sat. for the race.  It was a 15 min. transition from the bike so it didn’t fully simulate the race feel of going straight to run from the bike, but it served the purpose anyway.

Workout:

  • Type: Run
  • Date: 07/19/2014
  • Time: 07:00:00
  • Total Time: 00:24:29.00
  • Average Heart rate: 151
  • Max Heart rate: 171
  • Calories: 298
  • Distance: 3 miles
  • Average Pace: 8:09.8/mile
  • Ascent: 115 ft
  • Descent: 115 ft

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Activities: Year to Date

Distances
Bike: 1,302 miles
Run : 215 miles
Swim: 96,141 yards
Hours of Activity
 Bike: 68.5 - 53.3%
 Swim: 25.8 - 20.1%
 Run : 29.9 - 23.3%
 Strength: 3.7 - 2.9%
 Cardio: 0.6 - 0.5%
  Total:128.4