uphill climb

Congrats on completing what looked to be a tough week. Interesting how something simple like a low tire makes such a big difference. I'm sure you're used to the heat there and know it will last longer than what we get here. It's still challenging for sure.

I also like the fish picture and echo Julie's comment about the Omaha Zoo. If you're ever in the area, it's well worth a visit. Hannah really enjoys it.

Yep so happy to read the good news about your mom. Love the picture of the fish.

As for you training it is still looking good.

Randy makes a good point about recovery. You need to have recovery to allow the body to adapt to the training that you are doing. If you don't allow it to adapt you will never realize the full benefit of the gains. Not only that at some point the body will break down which will either cause niggles or injury. At that point you are then forced not to train. I learned this the hard way, so make the same mistake.

Remember recovery can be down in many different ways. It can be by taking a complete day off from training, it can be by lower the intensity of your workouts, it can be down by doing fewer miles. The key thing is that you have to find what works best for you.

For a lot of the times just going out for runs with Lisa at a much slower pace for me allows my body to recovery, then there are times when I take a day or two off from training because I know my body needs it. And then there are those times when I will cut my mileage and cut my paces for a week to allow for recovery.

Also remember another important part of recovery is getting plenty hours of sleep and eating well.

John - nice job on that long run and on double run earlier in the week! Your paces are really nice and for the heat that we're all getting, I'm really, really impressed! Keep up the great job on those runs!

Can I just say that when I read that you were to bike 75 miles....I got tired just thinking about it?!?! HOLY COW! SEVENTY FIVE MILES!!!!! You're a freaking stud! Oh, and your job sounds really cool! That pic is neat!!! You are an inspiration to many here.

John Kilpatrick wrote:
Saturday: Went cycling and probably had my worst ride ever. Planned on doing a 75 mile ride, but ended up cutting it short at only about 48 miles - HR was spiking way above normal to just hold a very modest speed and I was just sweating buckets - totally unable to hold any speed whatsoever, even going down hills. When I got home, I noticed my front tire was almost completely flat. No wonder - I'm such an idiot...
48.4 miles, 2:31:01, 19.2 mph, Avg HR 145 (really really high for that kind of speed - maybe not so bad for a flat tire). Now I felt a little better and I can maybe get away with chalking it up to a hard workout...

Don't sweat the flat tire, even the pros do it - Horner mentioned riding 10 miles on a complete flat in his TdF blog this year.

Alex Kubacki wrote: I like doing the long runs without taking gels
or anything because I really believe it helps with burning
efficiency.

Thanks for the tip - I'll remember that.

Natalie wrote:I agree with you about spinning... mind numbing.

I think a real upbeat class with music pumping, etc would be fun, but I always end up alone and it is mind numbing!

Julie and Jon -
Your
daughter(s) would get along with my son! He loves fish and loves
aquariums. I'm hoping he gets it all out of his system early so he
won't follow in his father's footsteps and can find a job to make a
decent living at!

Schuey wrote:Remember recovery can be down
in many different ways. It can be by taking a complete day off from
training, it can be by lower the intensity of your workouts, it can be
down by doing fewer miles. The key thing is that you have to find what
works best for you.

Good stuff - thanks Martin. I'm sure
I'm making plenty of mistakes, but I'm also learning. When and how hard
to push is probably something that keeps getting easier with time - at
least that's what I'm hoping..

Mrs. Schuey wrote:You are an inspiration to many here.

Thanks
Lisa - you are too kind. Likewise! Oh, and 75 miles really isn't that
bad of a bike ride once you get used to it - it really doesn't beat you
up as much as running does...

Mike MacLellan wrote:Don't
sweat the flat tire, even the pros do it - Horner mentioned riding 10
miles on a complete flat in his TdF blog this year.

Except he probably averaged 30 mph even when it happened .
All of those competitors are such amazing athletes - I imagine trying
to ride with them would be like, well - trying to keep up with you on a
trail .

Ran
6.2 miles at lunch today at a 7:46 pace. Hot again (just usual stuff)
and HR was again higher than it should be for this pace. I'm learning
to just roll with it though and accept that it is what it is.

Had
a decent swim tonight of 4500 yds (~2.56 miles) in 1:18:15, which comes
out to a 1:44/100 yd pace. I don't know the real benefit of swimming
more than race distances, but tonight I just kind of swam while it felt
good and just quit when I felt like I was getting tired. I really enjoy
the quiet rhythm in the pool. Could of gone longer, but decided to
quit while ahead.

Thought I'd share a few pictures for no particular reason... Yeah, and before I get any wisecracks about the Ray Charles glasses,
those are really mine - I guess it stuck with me from the military or
something...

My biggest fan - he was a little concerned about me getting into the water with everyone...
[img][/img]

these are two local triathletes that I train with occasionally.
[img][/img]

My little buddy and I at a water park a few weeks ago.
[img][/img]

My little buddy was a little jealous that I had a racing number. I had to make him one the night before a triathlon...
[img][/img]

After another race, he REALLY wanted to wear my race number. He was pretty proud of himself!
[img][/img]

My biggest supporter and me following this spring's marathon. She hates running and doesn't know much about it, but I don't know what I would do without her! She was a bicycle escort at the marathon for the #2 female racer.

[img][/img]


Sorry - got a little carried away with the pics....

I love to look at pics. Post as many as you want!



I was reading about your ride and run. You didn't notice the flat tire??? Goofball! Great job on the 15 but I think you should always eat a little in the morning so you don't feel like you just depleted all your energy.

Great photos John! Loved everyone of them, your boy looks so proud of his dad. Also noticed that you ran your Spring Marathon on Lisa and mine 2nd wedding anniversary.

As for the recovery stuff you got it right you will learn it and will get the right pattern down for you. I truly believe that people can tell you to do this or that but it really comes down to us to find what the right balance is that works best. The thing that is great about this sport or doing Tri's is that there is no one right way. The only right way that counts is the one that is right for our own training and bodies. So you keep on doing what you are doing and you do what you feel is right for you John. If you ask me I feel that you are doing fine and it seems like you are keeping yourself in check. Again great job on your training and on learning what is best for you.

Love the pics gives us a taste of reality outside of these boards if you know what I mean. Great long run the other day would have liked to have seen you HR data see how hard you were working. Don't forget it again.

The glasses are pretty badass, not gonna lie. Thanks for sharing the pics

Nice pics! It's funny thinking about kids' careers...In the end let's just hope they get into something they can enjoy while still earning something. I really do feel badly for people who are in a job they hate especially working 40-60 hrs/week. That's just too much of a person's life to be spending at something they can't stand. Then again I know not everyone has jobs they really love and I guess it's a blessing just to have a job to go to. Anyway, I'm sure he'll end up in just the right spot.

My parents always warned us against working in the medical field since they're both in it and all the weekends and on-call junk they've had to do and of course I work at a hospital now but just one day/week.

Anyway, I do agree that recovery can be an easy run day or whatever else. Schuey had some good ideas there.

Great, great photos John! You have a beautiful family.
That was an awesome swim you logged. It looks to me like you're pretty fast in the water.

ChasMcG wrote:I love to look at pics. Post as many as you want!

Thanks and yes, I can be a goof...

Schuey wrote:Great photos John! Loved everyone of them, your boy looks so proud of his dad. Also noticed that you ran your Spring Marathon on Lisa and mine 2nd wedding anniversary.

As for the recovery stuff you got it right you will learn it and will get the right pattern down for you. I truly believe that people can tell you to do this or that but it really comes down to us to find what the right balance is that works best. The thing that is great about this sport or doing Tri's is that there is no one right way. The only right way that counts is the one that is right for our own training and bodies. So you keep on doing what you are doing and you do what you feel is right for you John. If you ask me I feel that you are doing fine and it seems like you are keeping yourself in check. Again great job on your training and on learning what is best for you.

Thanks!!! I've been paying attention to the morning HR thing and it's holding steady.

Kenny B. wrote:Love the pics gives us a taste of reality outside of these boards if you know what I mean. Great long run the other day would have liked to have seen you HR data see how hard you were working. Don't forget it again.

Thanks Kenny - I need to step back and remember what reality is sometimes...

Mike MacLellan wrote:The glasses are pretty badass, not gonna lie. Thanks for sharing the pics

There is always one...

Julie wrote:Nice pics! It's funny thinking about kids' careers...In the end let's just hope they get into something they can enjoy while still earning something. I really do feel badly for people who are in a job they hate especially working 40-60 hrs/week. That's just too much of a person's life to be spending at something they can't stand. Then again I know not everyone has jobs they really love and I guess it's a blessing just to have a job to go to. Anyway, I'm sure he'll end up in just the right spot.

Thanks Julie - don't get me wrong, I am very grateful for my job that I LOVE, but the pay - not so much... at the end of the day I just hope he finds something that makes him happy. he's a great kid!

Seth Harrison wrote:Great, great photos John! You have a beautiful family.
That was an awesome swim you logged. It looks to me like you're pretty fast in the water.

Beautiful -1 maybe, but thanks! I'm really just OK in swimming, but I really enjoy it...
Had a small (4') alligator to relocate this morning and I passed by where my son goes to summer school (basically like day care but at his school). I got to swing by and show the kids the gator, letting about half of them hold him and everyone touched him. We had him all taped up and the poor gator took it all like a champ. Fun to be able to do stuff like that. The kids were nuts over him. Let him go in a nearby creek and he was none the worse for wear - probably will avoid humans like the plague for the rest of his life now!!!


There will come a day when I will no longer be able to do this. Today is not that day.

I am really grateful to have the health to be able to train. Regardless of the speed or whatever, sometimes it is just a joy to be out there doing "it"

For today - another hot, steamy summer day in the SE coastal plain:

Lunch: ran 4.65 miles, 35:19, 7:35 pace, 145bpm avg.

Evening: got home, choked down a cliff bar and out the door cycling:
49.06 miles, 2:19:25, 21.1 mph avg, 134 BPM avg. Now that is more like it. Makes a big difference when the tire is not flat . Drank gatorade and ate a couple of Gu's.

did a brick run (ran right off the bike) of 4.46 miles, 33:17, 7:27 pace, 153 bpm.
I'm hopeful by the time the tri rolls around it will be cooler and that will help keep the HR lower.

Now my stomach is beginning to settle down and I'm going to eat - GNight everyone!!!

Very nice pictures, John, they were cool to look at. I agree with your belief too - it's good to train even if we're not the fastest out there. That was a really long swim you had in a pool. I enjoyed swimming before but that is a long swim!

Your son's friends are surely telling him how cool his dad is to bring a gator by school. Nicely done.

And those workouts today are looking good, too.

Thanks John and Mike.

Wednesday brick workout at a local reservoir/state park.

Swam (open water) 1.2 miles, 37:19, 1:46/100 yd pace
Cycled 24.93 miles, 1:12:42, 20.6 mph
Ran 5.01 miles, 35:20, 7:03 pace

Tonight was fun - not the fastest brick but not the slowest either. Felt pretty good and weather was cooler than usual. Think I'll take it a little easy tomorrow.

Just checking in John. It looks like your training is going extremely well. You're going to kill it in your HIM. I haven't really been following your training but I will tell you that the one thing I wish I had done were some long bricks.

Cool pictures, John!

John Kilpatrick wrote:

I am really grateful to have the health to be able to train. Regardless of the speed or whatever, sometimes it is just a joy to be out there doing "it"

I love the sentiment John.
Cool gator story, and great training as usual.

Yes it's great to be able to train or just enjoy the activity and have it make the rest of your life that much better.

Cool about the alligator! I think the most exciting animals we have in the water around here are beavers and turtles.

T Miller wrote:Just checking in John. It looks like your training is going extremely well. You're going to kill it in your HIM. I haven't really been following your training but I will tell you that the one thing I wish I had done were some long bricks.

Ha - I don't know about killing it, but if I totally bonk out or something, it won't be from lack of preparation. Thanks for the tip on the long bricks as well. I plan on taking a step back week next week and then doing 2 brick workouts a week
.

Jim Lentz wrote:Cool pictures, John!

Seth Harrison wrote:

John Kilpatrick wrote:

I am really grateful to have the health to be able to train. Regardless of the speed or whatever, sometimes it is just a joy to be out there doing "it"

I love the sentiment John.
Cool gator story, and great training as usual.

Julie wrote:Yes it's great to be able to train or just enjoy the activity and have it make the rest of your life that much better.

Cool about the alligator! I think the most exciting animals we have in the water around here are beavers and turtles.

Thanks Jim, Seth, and Julie. Julie, alligators are surprisingly docile animals (at least most of them). This poor guy was wore out and limp as a spaghetti noodle by the time all the kids got through with him!



Tonight - kept it short but fairly high intensity.

Cycled 21.9 miles in 1:00:04, 21.9 mph, avg HR 140

John, you have a beautiful family, and your wife looks so proud of you! Your son has to think you're the coolest dad in the world!

Keep up the good work! BTW, I like the fact that riding 21 miles is keeping it short! Oy, I'm impressed

Gators, huh - that is something I won't miss about GA - that and rattlers. And yes, we have had gators in the pond as far north as Atlanta.

Looks like training is going well - you will be so ready for Augusts - only a couple of more weeks until taper time.

Mrs. Schuey wrote:John, you have a beautiful family, and your wife looks so proud of you! Your son has to think you're the coolest dad in the world!

Keep up the good work! BTW, I like the fact that riding 21 miles is keeping it short! Oy, I'm impressed

Michele "1L" Keane wrote:Gators, huh - that is something I won't miss about GA - that and rattlers. And yes, we have had gators in the pond as far north as Atlanta.

Looks like training is going well - you will be so ready for Augusts - only a couple of more weeks until taper time.

Thanks Michelle and Lisa. The Augusta race is Sep. 25 and I haven't decided yet how long to taper or exactly what that will look like. Suggestions?

I have my wife's parents staying with us this week, so I am going to use it as a stepback week to gather a little strength and hopefully make one last push in training for the race. I have a sprint tri in a couple of weeks, but I honestly don't really even care about it that much. I don't think I'm much of a "sprint specialist" like some are but it is local and I will support it just because of that. Its weird to think that one year ago that was my "A" race of the year and I was so proud of myself for even finishing it!

On to the boring stuff:
Friday: took a sort of recovery run during lunch:4.87 miles, 37:49, avg HR 141. Didn't look at my watch while running and thought I was going a little slower than I was, but it felt easy anyway...

distance	pace	HR
1.0	8:13	129
1.0	7:45	138
1.0	7:40	142
1.0	7:44	146
0.87	7:23	150

Saturday: Actually went an bought a new car . I worked my way through school, got married and have been really proud of my wife being able to do the stay at home mom thing. Long story short, I'm 41 and the most I've ever paid for any vehicle is 5,000 dollars. I have been grateful to even be able to do that, but my wife is now back to work and we wanted a reliable car to travel with (we have a 95 and a 98 car) which, again, I'm grateful to have but it is nice to have something we don't have to worry about to drive. Anyway, we bought it in Atlanta and got back home Saturday afternoon. Met a buddy for a ride in the afternoon heat, squeezing a shorter loop than I would of liked in before dark. Rode 60.15 miles at 20.7 mph, 137 avg HR. Didn't push the pace overall, but stretched it out during some spells. Time includes traveling through towns, stopsigns, traffic, etc. so overall pace was pretty decent when we didn't have to stop.

miles	pace	HR
1-5	20.9	128
6-10	20.5	133
11-15	19.7	135
16-20	19.1	135
21-25	19.3	134
26-30	19.4	145
31-35	19.5	129
36-40	22.2	140
41-45	24.0	148
46-50	21.3	143
51-55	24.6	150
56-60.15	21.4	146

Sunday: went for my long run with an aspiration of running 20. Didn't make it. When I got back from my run, it was 88 with a heat index of 97 (65% RH, DP 74). I don't know if it was me being a wussy-boy (I know people run in heat worse than I do), or if the ride from yesterday was working with the heat, but I think I quit while ahead today. I tried a run-by-feel today and didn't look at my watch until the end - ended up with a huge HR drift while not pushing the pace much at all. Oh well, whether the heat is all to blame or not, it wasn't the worst run in the world and I'm learning not to push it to the point of a bonk... 14.54 miles, avg HR 146, 8:15 avg. pace.

miles	pace	HR
1	8:32	119
2	8:24	127
3	8:12	131
4	8:12	134
5	8:07	141
6	8:08	144
7	8:05	147
8	8:05	149
9	8:03	152
10	8:11	157
11	8:06	158
12	8:06	162
13	8:49	158
14	8:41	161
.53	7:35	163

For the week, put in 14 1/2 hours of training. Feel good about it and a step-back week I hope will be good for me overall.

Not sure that running only 14.5 in 88F is "wussy boy" material, John. In fact, I totally doubt that it is:)



More importantly, what type of car did you buy??????

Michele "1L" Keane wrote:More importantly, what type of car did you buy??????

Thanks and oh yeah - A 2011 Nissan Altima. We really like it so far!