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uphill climb

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Re: uphill climb

Post  Randy E on Thu Sep 22, 2011 9:01 pm

Well John, it's here. That weekend you been busting you butt for. I hope you have a terrific time and enjoy every minute. Don't be too conservative during the race. A moderate/hard swim followed by a strong bike and then a fast run. You've trained enough to really go hard during the race, so go hard. Good luck!

I was curious about your nutrition plan on the bike and run.
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Re: uphill climb

Post  John Kilpatrick on Thu Sep 22, 2011 9:02 pm

@Julie wrote:Hang in there. All that energy can be put towards cleaning the house or yard or something.
Yeah right - or chasing a 5-yr old around!

@T Miller wrote:Hang in there John, go take a nap or something. Smile
I will try to take a good nap on Saturday b/c I probably won't sleep very well Sat. night!

@Mike MacLellan wrote: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.
Good story b/c I know the marathon outcome! Thanks and I'm just following my plan - nothing more, nothing less!

@stanton wrote: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.
It would be fun to have a masters swim team around, but I just basically wing it on my own. I just do my VO2max swimming at RPE on a 1-10 scale, with lactate intervals (VO2 max) at RPE 9, threshold intervals at 8-8.5 RPE, and speed intervals at RPE 10. I am just a beginner really at any sort of structured swimming, so I just follow the workouts from my training plan. I'd be curious as to what your workouts are and what events you are training for (if any). Thanks!

@Michele "1L" Keane wrote:Good luck John! I won't be able to follow you on line, but I can't wait to hear all about it.
Thanks Michele - surely there is something more exciting than following me online (like watching the paint dry), but I will try to get something up as soon as I get back.

Workout for today:
Cycled 45 easy minutes: 15.23 miles, 20.1 mph
Ran 30 easy minutes: 3.73 miles, 8:14 avg speed

That's it. Well, basically anyway. One more short swim workout tomorrow morning and then I'm off. Saturday I will do a few strides and ride 20 minutes on the trainer. That's all she wrote. I won't have a computer with me when I am away, but I will carry all of you with me and just do the best I can. Whatever happens happens and I am eternally grateful to be able to walk in one piece to the starting line. I have a time goal, but I honestly feel like I can not fail. I've put the work in - sometimes bad things happen, but if it does it won't derail me from my long-term plans. If, on the other hand, I have a "good" race, then I feel it is by the grace of God. I ask the best of myself and that is all I can do! Hopefully it is even fun to boot! Hopefully my leg cooperates - it is no better but no worse either.

I watched this probably 5 times this week - love it!


Good luck to Alex and anyone else racing this weekend. Be thinking of you all!

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Re: uphill climb

Post  John Kilpatrick on Thu Sep 22, 2011 9:07 pm

@Randy E wrote:Well John, it's here. That weekend you been busting you butt for. I hope you have a terrific time and enjoy every minute. Don't be too conservative during the race. A moderate/hard swim followed by a strong bike and then a fast run. You've trained enough to really go hard during the race, so go hard. Good luck!

I was curious about your nutrition plan on the bike and run.

Thanks Randy! My plan is basically to keep it simple and stick with what I have done on training rides. I will take one gel every 45-50 minutes or so on the bike, one before the swim, and one at the end of the ride as I'm heading for the run. Easiest on my stomach is vanilla flavored GU, and I'll pack them in a Bento box strapped the cables on the front of my bike. I have done most of my training with Perform energy drink, so I am bringing that to fill my aerodrink before the race and will refill with the stuff at the bottle swaps. I feel pretty comfortable with that. Weather report says a high of 88. That is a little hot, but it will be the same heat for everyone and it isn't like I haven't trained in it through the summer. Whatever happens happens I guess!

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Re: uphill climb

Post  Randy E on Thu Sep 22, 2011 9:39 pm

John, I'm not sure the amount of calories you are planning to consume on the bike but it should be around 200-300 per hour. These calories should be mostly carbs. Is this how things in your nutrition plan add up?

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Re: uphill climb

Post  John Kilpatrick on Thu Sep 22, 2011 10:10 pm

@Randy E wrote:John, I'm not sure the amount of calories you are planning to consume on the bike but it should be around 200-300 per hour. These calories should be mostly carbs. Is this how things in your nutrition plan add up?

Yep - I will get a little less than half from the Gels and a little more than half from the Perform - most all of it is in the form of carbs. I have had a bad experience eating a Clif bar on the bike, so I'm sticking with the gels/liquid stuff. If I was pushing it as far as you did in an IM, I think I would have to have something solid in there, but I should be OK with this plan for this distance.

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Re: uphill climb

Post  Randy E on Thu Sep 22, 2011 10:15 pm

Sounds good. Do your best and forget the rest. Enjoy the venue and everything.
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Re: uphill climb

Post  John Kilpatrick on Thu Sep 22, 2011 10:27 pm

Thanks!

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Re: uphill climb

Post  JohnP on Thu Sep 22, 2011 10:31 pm

Best wishes and good luck, John! It's been a lot of work and I like your attitude about it, hopefully everything goes great.
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Re: uphill climb

Post  Alex Kubacki on Fri Sep 23, 2011 7:25 am

Good luck John. You've done the training now let it rip.
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Re: uphill climb

Post  Seth Harrison on Fri Sep 23, 2011 7:51 am

Good luck John! I'm sure you'll have a great day. I can't wait to read about how it went for you.
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Re: uphill climb

Post  T Miller on Fri Sep 23, 2011 8:37 am

Your weekend is here John. This is the party you've been training for all this time. It's all systems go now. Kick back and enjoy the ride. You're going to do fantastic and I can't wait to hear all about it.
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Re: uphill climb

Post  jon c on Fri Sep 23, 2011 8:56 am

Best wishes and good luck on your race this weekend! We'll be rooting for you and will be anxiously waiting to hear how things go for you.cheers
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Re: uphill climb

Post  Julie on Fri Sep 23, 2011 9:04 am

you're going to be great! Your training has been very solid. Enjoy the experience, too!!
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JOHN'S 70.3 RACE

Post  Randy E on Sun Sep 25, 2011 9:01 am

I'm tracking John at Augusta 70.3.

He just completed the swim in 24:04 and that is 30th in his age group and 153rd overall. I'm surprised that a swim that fast only puts him in 21st. He averaged 1:16/100. One thing I recall, if my recalling is correct, the swim at Augusta is notoriously fast because it's down stream.

T1: 3:33

On to the bike.
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Re: uphill climb

Post  Julie on Sun Sep 25, 2011 9:34 am

Thanks for the update, Randy!
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Re: uphill climb

Post  T Miller on Sun Sep 25, 2011 10:42 am

That's awesome, John's going to kill it. Go John!
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Re: uphill climb

Post  Kenny B. on Sun Sep 25, 2011 11:03 am

Tremendous so far! Expect he will do well with all his intense training!
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Re: uphill climb

Post  T Miller on Sun Sep 25, 2011 11:46 am

He is in on the bike in 2:30:06 avg 22.39 mph and 20th in his division.
T2 was 2:15

He's at 2:59:58 total time for the swim and bike. Now all he has to do is a 2 hour half to come in under 5 hours.
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Re: uphill climb

Post  Julie on Sun Sep 25, 2011 12:04 pm

awesome! Run John, run!!!
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Re: uphill climb

Post  T Miller on Sun Sep 25, 2011 1:15 pm

John has finished the first half of the run in 51:44 7:53/mi.

He's at 3:51:42 with 6.55 miles to go. Go John!
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Re: uphill climb

Post  T Miller on Sun Sep 25, 2011 1:39 pm

John finished in 5:02:04. GREAT JOB JOHN!
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Re: uphill climb

Post  Randy E on Sun Sep 25, 2011 1:42 pm

Congrats John.

I hope the leg is ok. The last 6 miles something seems to have happened during the run.
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Re: uphill climb

Post  Julie on Sun Sep 25, 2011 3:46 pm

Congrats John! That is incredible.
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Re: uphill climb

Post  healdgator on Mon Sep 26, 2011 9:31 am

Impressive. Congrats, John!
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Re: uphill climb

Post  jon c on Mon Sep 26, 2011 10:31 am

Congrats John!! Sounds like you had a tremendous day! WTG!
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Re: uphill climb

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