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uphill climb

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Re: uphill climb

Post  Stephanie on Tue Sep 06, 2011 8:59 am

@John Kilpatrick wrote:Thanks Nick - I'm not sure if I'm a tri guy though - maybe a runner that also does an occasional triathlon? At least an aspiring runner???
Um, with your race results and the training you're doing, you ARE a triathlete and an impressive runner!!


@Mike MacLellan wrote:I really, really, really hope you can stay disciplined during taper, because if you taper correctly, you're going to destroy whatever race is coming up next. Seriously, trust the taper and I think you'll shock yourself.
Look out!!!... it's going to be a great race!!!Glad I'm not the one who has to taper. Wink


@T Miller wrote:Nice workouts John. Don't overdo it this next 3 weeks. We're all watching Wink
I'm getting excited for you!! I'm looking forward to reading your race report!
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Re: uphill climb

Post  John Kilpatrick on Tue Sep 06, 2011 10:41 pm

@JohnP wrote:You're posting some pretty amazing workouts, John. I don't know how you do a track workout after riding 85 miles earlier? Easier or not, it's still a lot of work to ride four hours. The high school around here also guards their track. Luckily we have a park district and a jr. college that have open tracks, I think I would worry the whole time if I climbed over the fence.
You are too John - I'm in a small town, so I don't imagine security is as big of a deal - I just walk over a car gate and don't have to climb an actual fence. I would like to someday run on one of those spongy red tracks that I see on TV - I've walked on them before and they just feel good...

@Alex Kubacki wrote:Nice couple of days of workouts. Those workouts should help toward the end of races.

Thanks - I hope so...

@T Miller wrote:Nice workouts John. Don't overdo it this next 3 weeks. We're all watching Wink
Thanks Tim - I'm just trusting the plan and trying to follow it to the best of my ability.

@Stephanie wrote:Um, with your race results and the training you're doing, you ARE a triathlete and an impressive runner!! I'm getting excited for you!! I'm looking forward to reading your race report!
Thanks a lot Steph - that means a lot.

I sort of needed some encouragement today. I don't know why, but I have just been freaking out about this race and thinking of everything I could of done better, should of done better, how I can picture myself screwing it up, how I will let people down, blah, blah, blah. I don't know why, but I am lacking total confidence and keep thinking "can I really do this?" I also have brief moments where I think to myself "boy, you've worked pretty hard and it should pay off", but hell, I don't know. It's all a bunch of in my head BS I know, but I wish I could relax about it all. The question "what if your not good enough" is an irrelevant question basically - I've never done anything like this before and am having a hard time even picking a finishing time goal - have no idea as to what to expect. I guess just finishing would be a great goal, but now I would be lying if I said I didn't care about how I finished. I don't even know what finishing well for me would look like for something of this length.

I guess I need some Zen Ken right now or something...

OK, enough dribble....

Workout for today:
Swimming: 3,000 yds (1.7 miles), avg pace 1:38/100 yds (not including rests between intervals), total time 49:21
workoutdistance
avg pace
rest between intervals
warmup
500 yds
1:38/100 yds

sighting drill
1,500 yds
1:42/100 yds

5 x 150 yd threshold intervals
750 yds
1:32/100 yds
~1:00
cooldown
250 yds
1:41/100 yds

Cycling:1:55 with 38 minutes at threshold intensity, done on bike trainer in aero position.
workout
time
avg HR
RPE 6-7 ride
42:00
118
RPE 8-8.5
38:00
144
RPE 6-7 ride
35:00
126

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Re: uphill climb

Post  Stephanie on Tue Sep 06, 2011 11:11 pm

@John Kilpatrick wrote: I guess just finishing would be a great goal, but now I would be lying if I said I didn't care about how I finished. I don't even know what finishing well for me would look like for something of this length.
You will know it when you feel it on race day. You'll put all this hard training you've done into action, you will push yourself to the limits, and you will enjoy the exertion more than you ever did during training - and after that you will know what a good finish is for you. Smile It's not quantifiable now, and it won't be then. Smile It's about more than how a finish looks; it'll be about how you got there.

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Re: uphill climb

Post  Mike MacLellan on Tue Sep 06, 2011 11:21 pm

Aw, John's tapering! Let me tell you this: it only gets worse. You will go absolutely crazy over the next three weeks, but whatever you do, DO NOT GIVE IN. Don't go out and prove yourself to anyone or anything until the day of the race. You are and will be good enough, and you will finish the race with absolutely nothing left after a quarter-mile kick. That is what a "good finish" looks like.
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Re: uphill climb

Post  Jim Lentz on Wed Sep 07, 2011 10:01 am

Nice swimming and biking.
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Re: uphill climb

Post  mul21 on Wed Sep 07, 2011 8:50 pm

@Mike MacLellan wrote:Aw, John's tapering! Let me tell you this: it only gets worse. You will go absolutely crazy over the next three weeks, but whatever you do, DO NOT GIVE IN. Don't go out and prove yourself to anyone or anything until the day of the race. You are and will be good enough, and you will finish the race with absolutely nothing left after a quarter-mile kick. That is what a "good finish" looks like.

Yes, this! If you weren't feeling like this, then it would be time to worry. Just wait a couple weeks until the rest of us hit mid taper and you'll truly witness some insanity!
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Re: uphill climb

Post  Nick Morris on Wed Sep 07, 2011 9:34 pm

Taper Madness is coming!!! I love it!!! Don't worry John...The madness only last until race day lol!
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Re: uphill climb

Post  John Kilpatrick on Wed Sep 07, 2011 10:40 pm

@Stephanie wrote:You will know it when you feel it on race day. You'll put all this hard training you've done into action, you will push yourself to the limits, and you will enjoy the exertion more than you ever did during training - and after that you will know what a good finish is for you. Smile It's not quantifiable now, and it won't be then. Smile It's about more than how a finish looks; it'll be about how you got there.
Excellent point and something I should really keep in mind - thanks again!

@Mike MacLellan wrote:Aw, John's tapering! Let me tell you this: it only gets worse. You will go absolutely crazy over the next three weeks, but whatever you do, DO NOT GIVE IN. Don't go out and prove yourself to anyone or anything until the day of the race. You are and will be good enough, and you will finish the race with absolutely nothing left after a quarter-mile kick. That is what a "good finish" looks like.
I'm really not even tapering yet, but last week was
my peak week - I do know my volume is down this weekend quite a lot from
previous. I really am just following the plan that I have - thanks for the reminder though. I think you know me pretty well Exclamation . Thanks Mike.

@Jim Lentz wrote:Nice swimming and biking.
Thanks Jim!

@mul21 wrote:Yes, this! If you weren't feeling like this, then it would be time to worry. Just wait a couple weeks until the rest of us hit mid taper and you'll truly witness some insanity!
I haven't had a taper tantrum yet, but I'm still freaking out about the race. I have thought all day what shirt I should wear and where I should store a few Gus. As if that really matters in the end... I still wonder how the hell I will be able to run a "decent" half marathon after swimming and hammering on the bike. You'd think I've never done any of this in training....
@Nick Morris wrote:Taper Madness is coming!!! I love it!!! Don't worry John...The madness only last until race day lol!
Grrrrrrrrrr

Seriously, thanks all - you guys help keep my sanity.....

For today.

Did a general swim of 3,000 yds (1.7 miles) in 50:56 - avg pace was a relatively slow 1:42/100 yds. Felt sort of sluggish, but I have days like that every now and then.

Then did a threshold run with a warmup and cooldown. My HR was definitely on the low side for a threshold run, but legs were tired and I didn't want to push the pace too much to keep from tweaking my leg any more than I have to. Overall 7.62 miles in 56:10 - avg pace 7:22, avg HR 143

workout
distance (miles)
pace
avg HR
warmup
1.16
8:38
126
threshold run
5.43
7:00
148
cooldown
1.03
7:53
138

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Re: uphill climb

Post  Mike MacLellan on Wed Sep 07, 2011 11:30 pm

I'm curious why you'd even consider trying to figure out how to run anything "decent" in a race. Decent is what you do in training, racing is what you do in a race. Your mind will take over and your body will follow.
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Re: uphill climb

Post  John Kilpatrick on Thu Sep 08, 2011 8:08 am

Not decent would be going too hard on the bike and ruining the run, or going too slow on the bike b/c I was scared of the run. Its never really been a problem before, but this is a longer event than I have ever done. Scared of the unknown I guess.

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Re: uphill climb

Post  Julie on Thu Sep 08, 2011 10:18 am

After the race you can return to sanity. Taper madness has taken over most of my brain cells.

You will have a great race!
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Re: uphill climb

Post  Seth Harrison on Thu Sep 08, 2011 11:55 am

It's always fun to see someone else's blog turn into a taper madness thread! Very Happy
Your training has been pretty perfect and that will be reflected in a great race.
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Re: uphill climb

Post  John Kilpatrick on Thu Sep 08, 2011 10:05 pm

@Julie wrote:After the race you can return to sanity. Taper madness has taken over most of my brain cells.

You will have a great race!
Thanks Julie, but I'm not sure what sanity is anymore...

@Seth Harrison wrote:It's always fun to see someone else's blog turn into a taper madness thread! Very Happy
Your training has been pretty perfect and that will be reflected in a great race.
Thanks Seth - hopefully I won't disappoint...

For today - worked a little late, got home and was dead tired - decided to take a 30 minute nap (I think I was reading Chris' mind). Got up after about 20 minutes of not sleeping to do homework with my boy (flash cards - whoopee!). Got in a bike ride. Came home, read him a book and got him ready for bed. Visited a while with the stranger that is also known as my wife (at least that is what it feels like lately), then took off for my evening run. Schedule today was for a 1:15 steady ride and a 50 minute run with 5x3 minute lactate intervals (what Fitzgerald calls them anyway) with 3:00 active recoveries in between.

Cycling: 27.33 miles, 1:17:31, 21.2 mph avg speed, avg HR 125. I really notice HR is lower during this cool spell!
workout
distance (miles)
pace (mph)
avg HR
warmup
1.52
17.9
118
1st half
12.29
21.0
123
2nd half
12.23
22.0
122
cooldown
1.29
19.8
112

Running:First of all, I think my Garmin lied to me when I was running on the quarter mile track - oh well. These intervals were on straighter roads, so they probably are more accurate reflections of my running speed (or lack thereof). It did feel pretty good tonight once I got going with the cooler weather...

Overall - 6.68 miles, 50:45, avg pace 7:35, avg HR 143

workout
distance
time (minutes)
avg pace
avg HR
max HR
warmup
1.16
10
8:39
122

interval 1
.47
3
6:22
157
164
recover
.36
3
8:21
139

interval 2
.5
3
6:05
161
167
recover
.36
3
8:22
138

interval 3
.48
3
6:14
162
170
recover
.36
3
8:18
139

interval 4
.49
3
6:09
162
172
recover
.35
3
8:33
143

interval 5
.49
3
6:09
165
174
recover
.34
3
8:39
145

cooldown
1.33
10
8:03
140


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Re: uphill climb

Post  Mike MacLellan on Thu Sep 08, 2011 10:38 pm

Those paces are much closer to what I would've said was your threshold (as opposed to that 7:00 nonsense). Probably actually closer to your 10k pace, really (I'm pegging your LT at around 6:30s... if it's faster than that, well, then you're reeeeeeally sandbagging), but same benefits nonetheless. Nice workouts.
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Fail

Post  John Kilpatrick on Fri Sep 09, 2011 9:46 pm

@Mike MacLellan wrote:Those paces are much closer to what I would've said was your threshold (as opposed to that 7:00 nonsense). Probably actually closer to your 10k pace, really (I'm pegging your LT at around 6:30s... if it's faster than that, well, then you're reeeeeeally sandbagging), but same benefits nonetheless. Nice workouts.

Who knows - your probably right. Sometimes I think my running pacing gets screwed up if I have been training hard or my legs are tired from a ride or swim prior to running. Thanks.

Today pretty much sucked as far as my workouts go. Schedule was for a 1:25 ride with 6x3 minute lactate intervals at VO2 max separated by 3 minute active recoveries. Swim workout was supposed to be 2900 yds with 3 sets of 400 yd threshold intervals (1:00 rests between) followed by 8x50 sprints and then a short cooldown. FAIL...

Cycling was OK, but I really had to dig deep for the last two intervals. Overall 1:25, avg HR 128
workout
time (minutes)
avg HR
max HR
min HR

warmup, general ride
40
119



interval 1
3

159


recovery
3


111

interval 2
3

162


recovery
3


113

interval 3
3

160


recovery
3


108

interval 4
3

159


recovery
3


113

interval 5
3

160


recovery
3


105

interval 6
3

160


recovery
3


109

cooldown
9
128



Swim: This is where things took a turn. During basically the first lap or two of my 3rd 400 yd interval, my left leg (if something bad happens, it is always that leg for some stupid reason), began to cramp. It almost completely seized after trying to push off a wall (not even very hard). I made it through the 3rd interval basically without kicking and by pushing off the walls with my right leg only. I took a stiff-legged walk of shame to the shower room after cutting my swim short and not getting in my sprint intervals. That has never happened before and I can't say it makes me feel wonderful about it. I have been trying to figure out what happened and I didn't eat much of a lunch and had a trying morning workout on heavy legs. Hopefully that is all that it is. I ate some salty almonds afterwards and felt a little better - leg still feels a little weird right now so I think I won't push tomorrow's workout too hard. I really wanted everything to be clicking on all cylinders now, but it is what it is...

Overall 2200 yds, 1.25 miles, 1:36/100 yd pace, 35:22 total time (not counting two one-minute rest intervals)
workout
distance (yards)
pace
warmup
350
1:39
sighting drill
650
1:40
3 x 400 interval 1
400
1:33
3 x 400 interval 2
400
1:31
3 x 400 interval 3
400
1:36

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Re: uphill climb

Post  John Kilpatrick on Sat Sep 10, 2011 1:03 pm

Did a brick workout today with the ride as part of a charity ride. I sort of ad-libbed on the mileage to get the time in that my training guide calls for. We were escorted at the beginning of the ride (SLOW) and it took a couple of miles to get going.

Cycling: Overall 55.56 miles, 2:35:12, avg speed 21.5 mph, avg HR 135.
Run: 7.16 miles, 55:02, avg pace 7:42, avg HR 147

This is the longest workout that I will have until Augusta (Sep 25) - sort of weird. I still have a "twingy" left hamstring thing, so I am going to try to balance my remaining workouts with keeping it somewhat healthy for the next couple of weeks...

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Re: uphill climb

Post  JohnP on Sat Sep 10, 2011 1:17 pm

I was wondering what you were going to do for the ride. I thought the charity ride would be 2:15? Did you do some miles before or after?
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Re: uphill climb

Post  John Kilpatrick on Sat Sep 10, 2011 1:31 pm

@JohnP wrote:I was wondering what you were going to do for the ride. I thought the charity ride would be 2:15? Did you do some miles before or after?

Yeah, I basically tacked on some additional miles in the middle of the
ride to get closer to the scheduled 2:30 ride/55:00 run that was
scheduled. It was funny when I "missed" one of the turns there was a race volunteer there that was sort of freaking out - I stopped real quickly and told him that I was tacking on a few miles and would be back. I thought he was going to have a heart attack!!!

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Re: uphill climb

Post  Mike MacLellan on Sat Sep 10, 2011 3:18 pm

Ahahahaha, I was riding on an open tri course a few months back and the same thing happened to me at every checkpoint. You'd think that the lack of number would've been a dead giveaway, but the volunteers still freaked out a little bit.

Two weeks left. Short, race-intensity workouts with lots of recovery between. At least, I hope that's what your plan is telling you to do.
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Re: uphill climb

Post  John Kilpatrick on Sun Sep 11, 2011 1:04 pm

Without getting into the details of every workout, the next couple of weeks shape up (roughly) like this:

M rest
T 1 hr swim, 2 hrs ride
W 1 hr swim, 1 hr run
R 1:45 brick
F 1 hr ride, 1 hr swim
Sat 2 1/2 hr ride, 30 min run
Sun 45 min swim, 1:20 run
M rest
T 30 min swim, 1:25 ride
W 30 min swim, 42 min run
R 45 min ride, 30 min run
F 30 min swim
Sat 20 min ride
Sun race (holy crap...)

I am taking a page from Nick's training and am taking today TOTALLY OFF. There, I said it. My leg is still feeling twingy still and I know it doesn't matter in how great shape I'm in if my leg becomes a limiter on race day.

On another note, just to show that I am really a non-athletic dork, I have to tell on myself from yesterday. I was at a charity ride with about 250 people of all abilities yesterday. We all line up at a "starting line", but really just follow an escort vehicle slowly for the first couple of miles and then everybody settles in for their one of 4 courses they are riding of different distances. For many, they will ride in packs and try to basically race the courses. There are many racers from the area that show up - if you've never been around that crowd, they can be royal a-holes, but I digress. Anyway, many of them hold a sort of a disdain for "triathlon people" (whatever that means I don't know). Anway, I am sitting on my triathlon bike (which stands out and I'm sure makes me look like a loser to the "real" bikers there) chatting with a buddy of mine and the line sort of starts to scoot forward (but nobody is riding yet). I am in a tight pack of people and go to scoot forward, but accidentally clip in my right foot into my pedal. What happens next? Yeah, that. I take the slow fall of shame in front of 100+ people. What an asshole. Anyway, I sort of tweaked my knee in the process along with my weird hamstring thing, so I'm going to take the day off. Sure felt like a big loser right then, but what can you do? Anyway, if any of you ever get clipless pedals for your bike and ever fall, just take comfort in the fact that you didn't make a complete ass out of yourself in front of a crowd of people like yours truly did.....

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Re: uphill climb

Post  Julie on Sun Sep 11, 2011 1:34 pm

sorry bout the fall. I've had a few bike spills with clips and then the one hard crash. Ah well. Hang in there these next few weeks with the taper and all that!
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Re: uphill climb

Post  Nick Morris on Sun Sep 11, 2011 2:09 pm

Dang John...sorry to hear about the fall. I bet you felt really cool Smile Take a few days off if needed. Taper should help you out, too.
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Re: uphill climb

Post  Mike MacLellan on Sun Sep 11, 2011 2:54 pm

John... You might hate me for this, but...

HAHAHAHAHAHA Very Happy

Now, before you click over to my blog and start telling me how much of an asshole I am, you may remember when I did something very similar while riding with Aileen early this summer. I've done it 2 or 3 other times, usually while trying to trackstand at a light. Sometimes, I'm not even trackstanding, I just somehow lean the other way and can't pop my foot out in time. And once, I tried, and my cleat came loose, but not off the shoe, so my foot was able to turn in circles but would NOT release from the pedal. I was on my back, bike held up in the air perpendicular to the ground, trying to twist my foot out of the clip, which basically meant I was riding a bike upside down.

Moral of the story: it happens. To everyone. Even the assholes who disdain triathletes. And I know what you're talking about with those guys, too. For one, my brother falls in that category. He'll pass people on a hill, sit up, scratch his ass, and will be continuing to open the gap the entire time. But the funny thing about it is: he's also very little fun to ride with. There, I said it. You don't want to ride with or associate with those guys, anyway.

I do hope the knee/hamstring don't give you too much trouble. It may sound like blasphemy for someone who's been training as religiously as you, but do not hesitate to cut back some of your low-intensity workouts if the leg is giving you shit. Try to nail as much as the uptempo work as you can, but at this point, volume will not significantly help you. It can, however, hurt you.
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Re: uphill climb

Post  John Kilpatrick on Sun Sep 11, 2011 7:35 pm

@Mike MacLellan wrote:John... You might hate me for this, but...

HAHAHAHAHAHA Very Happy

Now, before you click over to my blog and start telling me how much of an asshole I am, you may remember when I did something very similar while riding with Aileen early this summer. I've done it 2 or 3 other times, usually while trying to trackstand at a light. Sometimes, I'm not even trackstanding, I just somehow lean the other way and can't pop my foot out in time. And once, I tried, and my cleat came loose, but not off the shoe, so my foot was able to turn in circles but would NOT release from the pedal. I was on my back, bike held up in the air perpendicular to the ground, trying to twist my foot out of the clip, which basically meant I was riding a bike upside down.

Moral of the story: it happens. To everyone. Even the assholes who disdain triathletes. And I know what you're talking about with those guys, too. For one, my brother falls in that category. He'll pass people on a hill, sit up, scratch his ass, and will be continuing to open the gap the entire time. But the funny thing about it is: he's also very little fun to ride with. There, I said it. You don't want to ride with or associate with those guys, anyway.

I do hope the knee/hamstring don't give you too much trouble. It may sound like blasphemy for someone who's been training as religiously as you, but do not hesitate to cut back some of your low-intensity workouts if the leg is giving you shit. Try to nail as much as the uptempo work as you can, but at this point, volume will not significantly help you. It can, however, hurt you.

Yeah, I would be laughing pretty hard if it was someone else too. Sort of like someone getting hit in the groin - it is always funny when it happens to someone else, but we've all had it happen. I just wish it would happen when someone else didn't see Embarassed. And, I have no idea why racing cyclists are like that either - must be universal. I remember meeting one of those guys at a bike store and introduced myself. He said "my name is ...... and I am a cat 1 cyclist". I asked him if that was good. He frowned and basically walked away. I thought it was hilarious. That would be like Dave saying "hello, my name is Dave and I run a marathon sub 2:40". I don't get it...

Anyway, tonight was a crazy discovery. It has been so hot here, that I haven't had a chance to wear my swimming wetsuit. In fact, I've never wore one while swimming at all. Since we've had some cool nights and I was getting antsy this afternoon, I decided to give it a try and drive to a local reservoir to do a 1.2 mile swim. I normally swim that in around 38 minutes or so - it was weird swimming with it on and I didn't feel like I was going very fast, but I was astonished when I finished the swim in 31:12 when I didn't even feel like I was trying super hard. That's a pace of 1:28/100 yds when I normally swim open water at a pace of about 1:45/100 yds. That will definitely help on race day!

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Re: uphill climb

Post  Michele "1L" Keane on Sun Sep 11, 2011 9:09 pm

Could be worse, John. I fell last year after stopping (well kind of getting cut off and forced to stop short at a light) in traffic and broke a finger. Yeh, that looked dumb. No worries, I just hope the taper will help the knee and the hammies.

My teammate and friend, Katharine Trapp, is also doing Augusta. I talked with her today, and she is psyched. Not sure what kind of triathlete she is, but you'll see her as she is a tall, striking brunette that is 40 and runs fast.
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