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uphill climb

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Re: uphill climb

Post  John Kilpatrick on Sat Sep 17, 2011 8:54 pm

For today:

Cycling:
2:30 general bike ride - 52.58 miles, 21.0 mph avg pace, 2:30:00, avg HR 122. Something crazy has happened here - don't know if it is the cooler weather or what, but I am able to definitely ride faster (nothing huge, but probably an extra 1/2 mph) with less effort than I was able to a few months ago. Hey, I'll take it!

Running:
short lactate intervals at VO2max with 1:1 ratio of RPE 9 (on a 10 scale) followed by active recovery. 8x1:00 with a total time of 36 minutes. I was a little skeptical of this at first, but it really wasn't that taxing at all and left the legs feeling pretty good. Total run was 4.65 miles, 36:01, avg pace 7:44, avg HR 143.
workout
time (minutes)
distance (miles)
avg HR
max HR
avg pace
warmup
10
1.13
125

8:51
VO2max interval 1
1
.17
154
163
6:01
recovery
1
.13
151

7:52
VO2max interval 21
.17
157
167
6:02
recovery1
.13
152

8:09
VO2max interval 31
.16
156
166
6:02
recovery1
.12
156

8:27
VO2max interval 41
.16
160
170
6:14
recovery1
.13
157

7:47
VO2max interval 51
.17
158
165
5:58
recovery1
.12
153

8:25
VO2max interval 61
.16
160
171
6:12
recovery1
.11
156

8:45
VO2max interval 71
.17
161
171
6:01
recovery1
.12
159

8:01
VO2max interval 81
.17
162
171
6:06
recovery1
.12
159

8:24
cooldown
10
1.23
138

8:07
Tomorrow has a 1:20 moderate intensity run and a 2,400 yd swim.

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Re: uphill climb

Post  Mrs. Schuey on Sat Sep 17, 2011 9:32 pm

WOW, WOW, WOW, John! Seriously, just looking at that makes me tired! Where do you find the strength and energy and can you send some my way?

I'd say your faster pace is due to a combination to the cooler weather, but even more so because of all of the hard work you've put in. It's people like you that I need to look at as a reminder to what it means to be consistent and motivated. You're doing such a great job and know that you're really helping others out there, myself included, to be better in training. Way to kick ass, buddy!
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Re: uphill climb

Post  Mike MacLellan on Sat Sep 17, 2011 11:22 pm

John, let's look at what's going on here:
You've been training like a beast for the past few months.
You recently started following a training plan that actually has you develop a base, build on it, then peak.
You're peaking.
You're seeing noticeable improvements in your performances.
And you want to call this the WEATHER?!
Take some credit, damnit! You. Are. Faster. That's all there is to it. Your body has adapted, and will continue to adapt, to the stresses you're putting on it. And race day is going to shock you with how much it shows just that. Keep it up buddy - 1 week!
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Re: uphill climb

Post  John Kilpatrick on Sun Sep 18, 2011 7:34 pm

Mrs. Schuey wrote:WOW, WOW, WOW, John! Seriously, just looking at that makes me tired! Where do you find the strength and energy and can you send some my way? I'd say your faster pace is due to a combination to the cooler weather, but even more so because of all of the hard work you've put in. It's people like you that I need to look at as a reminder to what it means to be consistent and motivated. You're doing such a great job and know that you're really helping others out there, myself included, to be better in training. Way to kick ass, buddy!
Thanks Lisa!!! And likewise!


Mike MacLellan wrote:John, let's look at what's going on here:
You've been training like a beast for the past few months.
You recently started following a training plan that actually has you develop a base, build on it, then peak.
You're peaking.
You're seeing noticeable improvements in your performances.
And you want to call this the WEATHER?!
Take some credit, damnit! You. Are. Faster. That's all there is to it. Your body has adapted, and will continue to adapt, to the stresses you're putting on it. And race day is going to shock you with how much it shows just that. Keep it up buddy - 1 week!
Ok, maybe there is a little bit of that too! Thanks!

For today:
Ran 1:20 at a very comfortable pace - no real stress at all, more or less a stroll in the park. 9.65 miles, 1:20:57, avg pace 8:23, avg HR ~125.

Did a moderately paced open water wetsuit swim of 2,400 yds (1.36 miles) in 36:21. Avg pace 1:30/100 yds. This swimming pace feels pretty comfortable and I might not even push it much more than that come race day to conserve energy for the bike/run. Don't want to end up anaerobic within the first 5 minutes of this thing!

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Re: uphill climb

Post  Michele "1L" Keane on Mon Sep 19, 2011 2:02 pm

Mike MacLellan wrote:John, let's look at what's going on here:
You've been training like a beast for the past few months.
You recently started following a training plan that actually has you develop a base, build on it, then peak.
You're peaking.
You're seeing noticeable improvements in your performances.
And you want to call this the WEATHER?!
Take some credit, damnit! You. Are. Faster. That's all there is to it. Your body has adapted, and will continue to adapt, to the stresses you're putting on it. And race day is going to shock you with how much it shows just that. Keep it up buddy - 1 week!



Like total +1 to that! Happy taper!
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Re: uphill climb

Post  John Kilpatrick on Mon Sep 19, 2011 2:26 pm

As a reflection on this training cycle, I put this together last night. Never really added everything up before this, but it reinforces to me that I have put in some time to get here. I have been blessed enough to get through sicknesses, weird work schedules, different little injuries, etc. I also look back to January of 2010 when I had a hard time running a mile and weighed about 65 pounds more than I do now. Never in my wildest dreams would I have pictured that I would be here now. I don't know where I'll end up, but I know that I am just getting started and have a lot to look forward to!


Maybe bigger than this race is the fact that I was able to handle the higher volume weeks as I went along with less fatigue, so it gives me confidence that I should be able to handle a full ironman training regimen next year. If my legs can hold up, I would like to be able to run more mileage this winter in marathon training as well... I also realized as I looked back over my training all of the many things that I have learned and many things that I did "wrong" earlier. Live and learn - I think I can get better as I go with smarter training, so that is also good news... I have a lot of you to thank for helping to steer me in the right direction - Thanks!

Now that I'm beginning to learn which way is up when it comes to training, I think I can maybe make some serious progress in the coming years...
[img][/img]

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Re: uphill climb

Post  Julie on Tue Sep 20, 2011 9:24 am

Yeah, seriously you have been doing some awesome training. You're doing great. I love the bar graph, too.
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Re: uphill climb

Post  T Miller on Tue Sep 20, 2011 9:29 am

Everything is looking good John. I hope you're feeling healthy and strong for your upcoming race. I sure wish I had a bar graph like that. Smile
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Re: uphill climb

Post  Seth Harrison on Tue Sep 20, 2011 9:55 am

That bar graph show how consistent you've been. Makes me jealous as hell! Smile
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Re: uphill climb

Post  mul21 on Tue Sep 20, 2011 11:13 am

So, call it an average of 12 hours a week for 27 weeks and that gives you 324 hours. Also known as 13.5 FULL 24 hour days of training. I'm not sure how you're still awake and in one piece!
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Re: uphill climb

Post  Mike MacLellan on Tue Sep 20, 2011 1:03 pm

324hrs in under 6 months. In almost 9 months, I have a hair under 368hrs under my belt. John, I can't let you beat me. Laughing
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Re: uphill climb

Post  healdgator on Tue Sep 20, 2011 4:08 pm

I don't understand any of this, but it sounds impressive.
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Re: uphill climb

Post  John Kilpatrick on Tue Sep 20, 2011 4:30 pm

Julie wrote:Yeah, seriously you have been doing some awesome training. You're doing great. I love the bar graph, too.
Thanks Julie, but really, I think I've made more errors than right. I'm learning, though and will be better next time out...


T Miller wrote:Everything is looking good John. I hope you're feeling healthy and strong for your upcoming race. I sure wish I had a bar graph like that. Smile
Thanks Tim - leg a little twingy still, but there is nothing I can do about it now - let the chips fall where they may!

Seth Harrison wrote:That bar graph show how consistent you've been. Makes me jealous as hell! Smile
That's funny, b/c when I look at it I see some volume but a lot of holes too!!!

mul21 wrote:So, call it an average of 12 hours a week for 27 weeks and that gives you 324 hours. Also known as 13.5 FULL 24 hour days of training. I'm not sure how you're still awake and in one piece!
Ha - likewise. Remember, the cycling and running are not as hard on you as the running. I don't see how you can run all of the miles that you do.

Mike MacLellan wrote:324hrs in under 6 months. In almost 9 months, I have a hair under 368hrs under my belt. John, I can't let you beat me. Laughing
Double Ha - you routinely beat me - I don't even know what it is like to run on a hill, let alone a trail hill and most of that time isn't running (actually, not that much time of it is). I'm way more impressed with what you and the others here accomplish routinely than what I have done. Good God - I can't even begin to think of running 15 hours in a week like a few of you have done recently. The only reason I put that chart here was sort of a self affirmation that I have put some work in to get here. It is all relative, though - for me and at this point in my running "career", this has been a good cycle...

healdgator wrote:I don't understand any of this, but it sounds impressive.
Thanks, but it's really not - I guess I just turned into a summertime triathlon geek. It's really just a bunch of swimming, cycling, and running. I, like you, hope to have a better marathon experience this spring (I guess yours is in January?)

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Re: uphill climb

Post  Jim Lentz on Tue Sep 20, 2011 5:48 pm

Yes, that sure is a lot of good training, John.
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Re: uphill climb

Post  John Kilpatrick on Tue Sep 20, 2011 7:14 pm

Thanks Jim


For today:
Cycling: 1:25 on the trainer with a 30 min. threshold portion in the middle. Didn't push it very hard.
workout
time
avg HR
warmup/general ride
30.00
108
threshold ride (actually a little easier than)
30:00
134
cooldown/general ride
25:00
120
swam: 2100 yds in ~31 minutes. This does not include 50 second rests between VO2max intervals
workout
distance (yds)
avg pace
warmup
350
1:36
sighting drill
300
1:39
base swim
600
1:39
VO2 max 100 yds
100
1:27
VO2 max 100 yds100
1:22
VO2 max 100 yds100
1:22
VO2 max 100 yds100
1:22
VO2 max 100 yds100
1:22
cooldown
350
1:37

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Re: uphill climb

Post  Alex Kubacki on Wed Sep 21, 2011 7:31 am

John you're cleaning house with your training. You're ready to throw it down for the race.
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Re: uphill climb

Post  Julie on Wed Sep 21, 2011 11:50 am

John you'll be great. try to keep as many brain cells as you can that taper is trying to take away from you right now!!
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Re: uphill climb

Post  John Kilpatrick on Wed Sep 21, 2011 8:09 pm

For today:

Swim: 2,000 yds - easy swim.
workout
distance (yds)
pace (/100 yds)
warmup
350
1:41
sighting drill
300
1:40
base swim
1,000
1:40
cooldown
350
1:43

Run: planned run was 42 minutes with 22 at tempo. Left me feeling like I basically just got started and sort of wanted to run more. I guess that's a good thing. 42:00, avg pace 7:14, avg HR 147
workout
time (min)
distance (miles)
pace
avg HR
warmup
10
1.18
8:29
122
tempo run
22
3.32
6:37
157
cooldown
10
1.31
7:39
151

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Re: uphill climb

Post  Nick Morris on Wed Sep 21, 2011 9:17 pm

How's the madness today John? Hopefully the training will take your mind off of everything.
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Re: uphill climb

Post  John Kilpatrick on Wed Sep 21, 2011 9:42 pm

It was great while I was running or swimming - now it pretty much sucks!

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Re: uphill climb

Post  Julie on Thu Sep 22, 2011 7:18 am

Hang in there. All that energy can be put towards cleaning the house or yard or something.
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Re: uphill climb

Post  T Miller on Thu Sep 22, 2011 8:18 am

Hang in there John, go take a nap or something. Smile
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Re: uphill climb

Post  Mike MacLellan on Thu Sep 22, 2011 10:50 am

Here's a story for ya:

The one thing I wanted more than anything during my last taper was to go run up Santiago Mountain (local peak back home, 4k' gain) as fast as I could. I did NOT want to run a marathon, and I definitely did NOT want to be taking so much time off to let my body recovery.

Don't give in. Save it for the race, and you will shock yourself with how much stronger you are than you might think.
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Re: uphill climb

Post  stanton on Thu Sep 22, 2011 2:35 pm

Good luck with your race. Enjoying your blog.



Do you do your VO2 max swimming as a sprint, do you time it or do you have a fancy HR monitor for swimming? I swim on a masters team, but a lot of the tri swimming things I don't know. I looked up sighting today after I ready through some of your workouts.
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Re: uphill climb

Post  Michele "1L" Keane on Thu Sep 22, 2011 7:52 pm

Good luck John! I won't be able to follow you on line, but I can't wait to hear all about it.
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