Greg PawlisaComment

PAWLISA PROJECT: Training Totals, August 2019

Greg PawlisaComment
PAWLISA PROJECT: Training Totals, August 2019

This was the month that separates the Ironman for the Ironboy.  I hit my century ride, that’s 100 miles on a single ride.  I did several hard and challenging Brick workouts, that’s a run immediately after the bike to simulate race day.  I had a really hard fall while running that messed up my wrist.  I got hit by a fucking car and bounced right off it and kept on going.  Nothing was going to stop me this month as a get myself physically and mentally prepared for Ironman Maryland.

This month was all about one thing, DISCIPLINE!  That is the key to a successful training program and will be my key to a successful race day


RACES: None…just training


August TOTALS

August TOTALS:

SWIM: 35,079 yds

BIKE: 607.92 miles

RUN: 123.97 miles


Changes: New saddle, new tri-suit, and swim goggles. A new supplement, Shroom Tech Sport.

-I swapped out my old saddle from my Quintana Roo tri-bike.  This one is much more comfortable for the longer rides.  I also raised the seat height a bit which helped me maintain my power while in the aero position.

-I purchased a new TriSuit from Roka.  Full sleeve, compression, designed for speed. I’ve used twice on my long rides and runs and it’s very comfortable.  I highly recommend this brand, Roka has the best gear for triathletes looking for comfort and speed.

-I also purchased new goggles from Roka as well.  I bought one pair for cloudy days and one for sunny days.  You have to be prepared for any conditions on race morning.  These have been great.  They’re comfortable, don’t leak or fog up.  I wore them consistently over my 4000-yard swim without taking them off once.

 New Supplement:

-Shroom Tech Sport:  The perfect pre-endurance supplement made from mushrooms. “Shroom TECH Sport battles fatigue with a strategy unlike any other supplement on the market, providing cellular energy through the production of ATP rather than purely stimulant-based energy, and helping the body to improve oxygen utilization so you can go longer, recover faster, and set a new personal best.” I’ve used this in the past but decided to start taking before my swims and noticed a surge of energy while in the pool. Then I took along with the Total Nitric mix for a double stack of ATP energy while doing my brick workouts

-Floyds Of Leadville CBD: The full spectrum 1800 has been working great for recovery and sleep.  I take appx 200ml every night.  They also make a great CBD plant-based protein bar that has 25mg of CBD.  I like this one after my long training session over the weekends.

-Adding more frequent massages, at least once every week now.

-Daily and longer stretch/foam roll sessions, always using my Pso-Rite


Growth Areas: Biking and Running (Vo2Max)

-I’m getting stronger and more comfortable on the bike. With my new saddle and another bike fitting adjustment, I think I found the perfect position for me.  On my recent century ride, I was very comfortable being down in the aero position for the majority of the ride.  My power stayed high and consistent the whole ride.

-During my brick workouts, my running pace has been sub 8 min miles both times after 6hr rides.  My legs felt good and I was able to really push the pace without feeling any major fatigue.


Areas for Improvement: Sleep and Recovery, Bike power.

-Recovery and rest can always get better.  I had a few good weeks of solid rest and recovery, which really makes the biggest difference when at the same time my workload is significantly increasing.


What’s next: This is the final stretch!  Ironman Maryland is in less than 4 weeks and I am ready.  I’m really looking forward to this challenge and crossing that finish line and hearing them say “Greg Pawlisa, you are an Ironman!”  It will be mine, oh yes, it will be mine.

Thank you,

Greg Pawlisa