uphill climb
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Paula Sue
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T Miller
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mul21
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Tea from RonItch
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Mrs. Schuey
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32 posters
Page 15 of 17
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Re: uphill climb
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.
Tomorrow has a 1:20 moderate intensity run and a 2,400 yd swim.
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 2 | 1 | .17 | 157 | 167 | 6:02 |
recovery | 1 | .13 | 152 | 8:09 | |
VO2max interval 3 | 1 | .16 | 156 | 166 | 6:02 |
recovery | 1 | .12 | 156 | 8:27 | |
VO2max interval 4 | 1 | .16 | 160 | 170 | 6:14 |
recovery | 1 | .13 | 157 | 7:47 | |
VO2max interval 5 | 1 | .17 | 158 | 165 | 5:58 |
recovery | 1 | .12 | 153 | 8:25 | |
VO2max interval 6 | 1 | .16 | 160 | 171 | 6:12 |
recovery | 1 | .11 | 156 | 8:45 | |
VO2max interval 7 | 1 | .17 | 161 | 171 | 6:01 |
recovery | 1 | .12 | 159 | 8:01 | |
VO2max interval 8 | 1 | .17 | 162 | 171 | 6:06 |
recovery | 1 | .12 | 159 | 8:24 | |
cooldown | 10 | 1.23 | 138 | 8:07 |
John Kilpatrick- Explaining To Spouse
- Posts : 1542
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Join date : 2011-06-15
Age : 53
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Re: uphill climb
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!
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!
Mrs. Schuey- Explaining To Spouse
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Age : 47
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Re: uphill climb
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!
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!
Re: uphill climb
Thanks Lisa!!! And likewise!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!
Ok, maybe there is a little bit of that too! Thanks!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!
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!
John Kilpatrick- Explaining To Spouse
- Posts : 1542
Points : 6549
Join date : 2011-06-15
Age : 53
Location : Leesburg, GA
Re: uphill climb
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!
Re: uphill climb
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]
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]
John Kilpatrick- Explaining To Spouse
- Posts : 1542
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Join date : 2011-06-15
Age : 53
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Re: uphill climb
Yeah, seriously you have been doing some awesome training. You're doing great. I love the bar graph, too.
Julie- Explaining To Spouse
- Posts : 2747
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Join date : 2011-06-17
Re: uphill climb
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.
T Miller- Regular
- Posts : 782
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Location : Bloomington
Re: uphill climb
That bar graph show how consistent you've been. Makes me jealous as hell!
Seth Harrison- Regular
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Age : 62
Location : Irvington, NY
Re: uphill climb
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!
mul21- Explaining To Spouse
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Age : 47
Location : St. Louis
Re: uphill climb
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.
Re: uphill climb
I don't understand any of this, but it sounds impressive.
healdgator- Regular
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Age : 50
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Re: uphill climb
Thanks Julie, but really, I think I've made more errors than right. I'm learning, though and will be better next time out...Julie wrote:Yeah, seriously you have been doing some awesome training. You're doing great. I love the bar graph, too.
Thanks Tim - leg a little twingy still, but there is nothing I can do about it now - let the chips fall where they may!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.
That's funny, b/c when I look at it I see some volume but a lot of holes too!!!Seth Harrison wrote:That bar graph show how consistent you've been. Makes me jealous as hell!
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.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!
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...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.
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?)healdgator wrote:I don't understand any of this, but it sounds impressive.
John Kilpatrick- Explaining To Spouse
- Posts : 1542
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Join date : 2011-06-15
Age : 53
Location : Leesburg, GA
Re: uphill climb
Yes, that sure is a lot of good training, John.
Jim Lentz- Explaining To Spouse
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Age : 62
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Re: uphill climb
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.
swam: 2100 yds in ~31 minutes. This does not include 50 second rests between VO2max intervals
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 |
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 yds | 100 | 1:22 |
VO2 max 100 yds | 100 | 1:22 |
VO2 max 100 yds | 100 | 1:22 |
VO2 max 100 yds | 100 | 1:22 |
cooldown | 350 | 1:37 |
John Kilpatrick- Explaining To Spouse
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Join date : 2011-06-15
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Re: uphill climb
John you're cleaning house with your training. You're ready to throw it down for the race.
Alex Kubacki- Explaining To Spouse
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Re: uphill climb
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!!
Julie- Explaining To Spouse
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Join date : 2011-06-17
Re: uphill climb
For today:
Swim: 2,000 yds - easy swim.
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
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 |
John Kilpatrick- Explaining To Spouse
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Join date : 2011-06-15
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Re: uphill climb
How's the madness today John? Hopefully the training will take your mind off of everything.
Nick Morris- Talking To Myself
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Re: uphill climb
It was great while I was running or swimming - now it pretty much sucks!
John Kilpatrick- Explaining To Spouse
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Join date : 2011-06-15
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Re: uphill climb
Hang in there. All that energy can be put towards cleaning the house or yard or something.
Julie- Explaining To Spouse
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Re: uphill climb
Hang in there John, go take a nap or something.
T Miller- Regular
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Re: uphill climb
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.
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.
Re: uphill climb
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.
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.
stanton- Newbie
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Re: uphill climb
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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