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Back in the saddle again

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Back in the saddle again

Post  John Kilpatrick on Mon Apr 23, 2012 10:16 pm

I finally got the news I was looking for and got the green light to begin sloooooowly coming back into
things Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy Very Happy - this was week one of what I figure will be a 2-month ramp up
and was really sort of a testing the waters type of thing...

Monday 4/16-
It was my birthday and I couldn't stand it anymore, so I cheated and
went for a bike ride - first one in some time. 22.24 miles, 1:02:21,
21.3 mph
Tuesday 4/17- Monday wasn't so bad, so I cycled 49.1 miles in 2:31:29 at 19.5 mph. Ouch. Avg HR 140 and bonking hard by the end
Wed
4/18 - Did a 2.5 mile open water swim with a buddy (Lake Blackshear - an
impoundment of the Flint River). Easily paced at 28:48/mile
Thursday 4/19 - off due to work
Friday
4/20 - Got to RUN (well, sort of run). First time in over 2 months. 5
minute jog, 5 minute walk, repeat. 3.13 miles, 10:11 pace
Saturday 4/21 -
cycled 47.3 miles at 19.4 miles. Felt MUCH MUCH easier with an avg HR
or 129. I've lost a LOT of speed and endurance, but I can work on
that...
Sunday 4/22- did another "run" at 7 run, 3 walk, repeat. 3.99
miles, 8:29 avg pace. My run intervals were in the low 7s and my HR would rise to around 160. Crazy how fast the fitness goes bye-bye... Need to slow that down for the time being so I
will work on that. Nothing else - wanted to give the legs as much rest as possible.

Today marks the beginning of my Florida ironman training. It will be strange because I will be doing less running than I need to be or want to do, but will have to play around with the plan to not lose too much fitness while waiting for the running to come back and waiting for my body to develop into running again.
4/23 - rode 50 miles in a 20 mph wind. That was interesting. 19.3 mph (slow), but a very reasonable HR this time at 129. My sensitive parts have to get used to riding again, but it will some... Ate some lunch, watched a little TV (I was off today for confederate memorial day, which still seems awful funny to me but I'm not from the south...) and did a 2,000 yd swim at a 27:11/mile pace.

Plan is to do a 2 minute walk, 8 minute jog, then repeat for a total of 24 minutes running tomorrow. Have to remember to go slow for now.

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Re: Back in the saddle again

Post  Tom H on Mon Apr 23, 2012 11:55 pm

John, glad to hear you are back in the saddle again - both figuratively and literally. I hope it all goes well as you ramp it up, and that the tender bits on the bike toughen up quickly!
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Re: Back in the saddle again

Post  KathyK on Tue Apr 24, 2012 9:01 am

Yay! I'm so glad that you are able to run again! I'm sure your fitness will come back in no time!
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Re: Back in the saddle again

Post  Dave-O on Tue Apr 24, 2012 9:41 am

Be. Patient.

You have a ton of time before the IM, and fitness returns quickly!
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Re: Back in the saddle again

Post  Michael Enright on Tue Apr 24, 2012 10:01 am

That is great to hear! But easy does it, give yourself a chance to ease into it...
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Re: Back in the saddle again

Post  Mike MacLellan on Tue Apr 24, 2012 11:07 am

I agree with Dave and Michael. I would set your training goals as TRUSTING YOUR TRAINING rather than any benchmarks of fitness. Friel's plans tend to be running-light, so following one might be a good idea.
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Re: Back in the saddle again

Post  Mark B on Tue Apr 24, 2012 11:51 am

First off, congrats on getting the okay to run again. You've been sidelined too long.

Second, I agree with Dave, Mike and Michael. Easy does it. The last thing you want to do is end up back on the sidelines because you tried to get all your fitness back in a week or two. You'll get it back.
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Re: Back in the saddle again

Post  Michele "1L" Keane on Tue Apr 24, 2012 12:54 pm

Ok, I forgot about the IMFL thing - but I will still come down there and beat your butt if you cheat any in the next 7 wks. I will be watching!!!!! IMFL is in November (same day as NY, I think - so we are gearing for the same weekend), and you have more than enough time to get ready for it. Remember it is always first about finishing such an event, upright and smiling. Forget about time - that is next year's goal.
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Re: Back in the saddle again

Post  John Kilpatrick on Tue Apr 24, 2012 9:28 pm

Tom H wrote:John, glad to hear you are back in the saddle again - both figuratively and literally. I hope it all goes well as you ramp it up, and that the tender bits on the bike toughen up quickly!
Thanks Tom!

KathyK wrote:Yay! I'm so glad that you are able to run again! I'm sure your fitness will come back in no time!
Thanks Kathy - I sure am grateful to be hopefully on the other side of this...

Dave-O wrote:Be. Patient. You have a ton of time before the IM, and fitness returns quickly!
Thanks Dave - I hope you are right!

Michael Enright wrote:That is great to hear! But easy does it, give yourself a chance to ease into it...
Thanks Michael and I'll do my best...

Mike MacLellan wrote:I agree with Dave and Michael. I would set your training goals as TRUSTING YOUR TRAINING rather than any benchmarks of fitness. Friel's plans tend to be running-light, so following one might be a good idea.
I might look into that - right now I'm following a Matt Fitzgerald plan, but I will be substituting some rides for runs - and thanks Mike!

Mark B wrote:First off, congrats on getting the okay to run again. You've been sidelined too long. Second, I agree with Dave, Mike and Michael. Easy does it. The last thing you want to do is end up back on the sidelines because you tried to get all your fitness back in a week or two. You'll get it back.
Thanks Mark - this thing started before Christmas, so it has definitely been a while...

Michele "1L" Keane wrote:Ok, I forgot about the IMFL thing - but I will still come down there and beat your butt if you cheat any in the next 7 wks. I will be watching!!!!! IMFL is in November (same day as NY, I think - so we are gearing for the same weekend), and you have more than enough time to get ready for it. Remember it is always first about finishing such an event, upright and smiling. Forget about time - that is next year's goal.
Thanks Michele. I looked it up and you are right - NYC is the same weekend. I hear you about the time thing. I really wanted to try and be between 11-12 hours for my first time, but now I've reset my goal to simply finish and yes, maybe actually race it next year. A bigger goal of mine is still to BQ though - someday it will happen!!!


Since I basically haven't had much to write about lately, it was fun to log a swim, bike, and "run" in the same day - woohoo.

Swim: 2000 yds, 32:27, pace = 28:33/mile. Really and easy swim that I tried to work on a low stroke count, which for me is about 18 strokes/25 yds. I know that is high by some standards but when I am swimming harder I usually am around 20-22.

"run": 3.31 miles, 9:03 pace overall. Feel some weird pains - not bad, just stuff I'm not used to. Right (non-injured side) big toe is tender sometimes when running (it has been sore for a couple of weeks for no reason that I know of) and a pain behind my right knee (that's a new one). Just took it easy overall and it really felt pretty good. Next "run" is 10 run, 2 walk for a total of 30 minutes running.
time
pace
8:00
8:21
2:00
14:06
8:00
8:25
2:00
13:24
8:00
8:18
2:00
13:42

Bike: 22.2 miles, 20.6 mph, 134 avg HR. winds 15-22 mph made it a bugger...

Don't really feel tired at all - it is sure nice doing this when the weather is not 90+ degrees and humid!!!

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Re: Back in the saddle again

Post  Mike MacLellan on Tue Apr 24, 2012 9:43 pm

That's some fast walking. The behind-the-knee pain is likely related to hamstring tightness, probably from all your cycling. Keep those loose.
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Re: Back in the saddle again

Post  John Kilpatrick on Wed Apr 25, 2012 10:07 pm

Swam 2000 yds, 30:31, 26:51/mile pace

Rode 24.27 miles in 1:14:55, 19.3 mph
Including a 10 mile TT at 23.4 mph

This included something that I have never done before - rode in a time trial (10 miles) that the local racing team put together - sort of informal, but it was really really really fun to get to air it out for the first time in months without having to worry about hurting myself. I will never race bikes because I hate riding in groups, but this was a no-draft time trial. Something different and was just plain awesome. It has been months since any high intensity riding, so I was really curious as to how I would do. Basically it was the equivalent I guess of a 5K run where you just pretty much hammer down the whole time. I have no idea how I placed with other riders, but my garmin tells me I had a 23.4 mph average, so that isn't bad considering.

I was also curious to see what my cycling max HR is - running it is about 186 and I found out tonight that cycling max is about 175 or so...

Again, I can't say enough about how cool it was to be able to "race" again. Even got the nerves before we started and everything. Thanks Pecan Pedalers race team for putting this together - it was awesome!!!

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Re: Back in the saddle again

Post  T Miller on Thu Apr 26, 2012 10:19 am

Welcome back John. Be patient and enjoy the journey.
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Re: Back in the saddle again

Post  Mike MacLellan on Thu Apr 26, 2012 10:45 am

That's pretty damn speedy, John. I will gladly let you pull the entire ride if we ever end up spinning down the same road.
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Re: Back in the saddle again

Post  John Kilpatrick on Thu Apr 26, 2012 12:56 pm

T Miller wrote:Welcome back John. Be patient and enjoy the journey.
Thanks!

Mike MacLellan wrote:That's pretty damn speedy, John. I will gladly let you pull the entire ride if we ever end up spinning down the same road.
I would gladly do it if we ever got the chance! I ended up in 6th place out of 32 riders (here), so that was pretty cool too. Hopefully I can get north of 25 someday!

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Re: Back in the saddle again

Post  Mike MacLellan on Thu Apr 26, 2012 2:09 pm

So I've gotta ask, when are you going to buy a PowerTap? What a Face
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Re: Back in the saddle again

Post  John Kilpatrick on Thu Apr 26, 2012 2:41 pm

Haha - as soon as they don't cost more than $1,000!

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Re: Back in the saddle again

Post  Julie on Thu Apr 26, 2012 4:24 pm

Great news! Enjoy the training and just be smart about not getting re-injured if you can help it!
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Re: Back in the saddle again

Post  John Kilpatrick on Thu Apr 26, 2012 8:44 pm

Julie wrote:Great news! Enjoy the training and just be smart about not getting re-injured if you can help it!

Thanks Julie

Did another "run" today - 8 minute jog, 2 minute walk, repeat twice. 4.37 miles, 36:01, 8:14 avg pace
time
pace
8:00
7:41
2:00
13:39
8:00
7:36
2:00
13:40
8:00
7:43
2:00
13:03


Cycled 22.28 miles, 1:03:02, 21.2 mph, avg HR 144. Still sort of windy out - not used to much of that in my neck of the woods...

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Re: Back in the saddle again

Post  Mike MacLellan on Thu Apr 26, 2012 8:48 pm

ahemslowdownahem.
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Re: Back in the saddle again

Post  Michele "1L" Keane on Thu Apr 26, 2012 8:54 pm

Mike MacLellan wrote:ahemslowdownahem.

+1
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Re: Back in the saddle again

Post  Alex Kubacki on Fri Apr 27, 2012 7:53 am

Good to see you back at it John. Just keep it easy and listen to the body.
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Re: Back in the saddle again

Post  John Kilpatrick on Sun Apr 29, 2012 4:07 pm

Michele "1L" Keane wrote:
Mike MacLellan wrote:ahemslowdownahem.

+1
OK - got is. I'm going to stick north of 8:00 for a while.....

Alex Kubacki wrote:Good to see you back at it John. Just keep it easy and listen to the body.
Thanks Alex!

Saturday did my first longer ride since being cleared - 86.73 miles, 4:19:53, avg HR 136, avg speed 20.02
After a rest, followed with an easy run, which felt really really good:
time
distance
pace
avg HR
12
1.42
8:29
136
2
.13
14:49
111
12
1.43
8:22
136
2
.14
14:10
112
10
1.19
8:28
136

Sunday:
cycled 41.83 miles, 1:59:21, Avg HR 139, avg speed 21.0 mph

For week 1 IM training, 3.41 miles swimming, 246.6 miles cycling, and 11.99 miles running. 15 hrs, 27 minutes in the books - feels good so far. Looking forward to continuing the slow journey to returning to running....

Cheers!

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Re: Back in the saddle again

Post  Mike MacLellan on Sun Apr 29, 2012 4:29 pm

Simultaneously impressed and shaking my head at that long ride, John. Going from 0-15hr is going to catch up to you. I would set 15hr as your goal for your longest base, not for week one. Just sayin'.
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Re: Back in the saddle again

Post  John Kilpatrick on Mon Apr 30, 2012 10:08 pm

Thanks for the line Mike, but remember, I have been swimming a good deal during the "break". I really think that is helping me out now on my return. And I also agree with you, there is no way that I will keep up 15 hour weeks all summer, but sometimes I just go for a ride because it is fun and I enjoy the heck out of it. When it is 100 outside I probably won't feel the same, but it felt SOOO good to have the freedom to just ride again that I just had to roll with it. Back to a more reasonable (for me) schedule for the future...

Monday:
Ran 3.88 miles, 8:15 avg pace, run 15, walk 2, repeat. A 15 minute run is the longest run I've had in about 10 weeks!!!!
time
distance
pace
HR
15
1.81
8:18
134
2
.14
14:37
110
15
1.94
7:44
147
Cycled 40 minutes on the trainer, 136 HR.

Work schedule probably leaves me with a sort of easy day tomorrow, we'll see...

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Re: Back in the saddle again

Post  Mark B on Mon Apr 30, 2012 10:15 pm

John Kilpatrick wrote:Work schedule probably leaves me with a sort of easy day tomorrow, we'll see...

Given how enthused John is to be back at it, anybody want to take bets that tomorrow will be less than "sort of" easy?

Anybody? Anybody at all?

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