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Uphill climb part 2

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Uphill climb part 2

Post  John Kilpatrick on Mon Oct 10, 2011 6:00 pm

OK, time to get back to it with a new blog. I had three big goals at the beginning of last summer that were:

Complete the Augusta Half Ironman fall 2011

Attempt a BQ run at the Snickers Marathon March 2012
Complete the Florida Ironman in November 2012

After an Augusta finish, I'm down to Snickers marathon and Florida Ironman. Next up on the list is the March 3rd Snickers marathon in Albany, Georgia. A smaller (as far as marathons go anyway), but historically fast race.

I took basically a week off after Augusta and then tried to get back into running - no speed work, just some running volume. I sort of wanted to see what my body might be able to handle in the coming weeks. Harder guess than it seems because I've been running less than I could of due to cycling and swimming during the summer. My previous high was about 50 miles in a week.

I just finished a 71 mile week - all of it was at an easy pace. According to McMillan and Daniels calculators/VDOT tables and based on my summer 10K PR of 40:26, I should be able to run a sub 3:10 marathon 3:07:30-3:09:45 (7:09-7:14 pace). Sounds crazy fast to me, but it gives me a challenge. Anyway, it is the start of a journey that will start to take shape in the coming weeks. Right now, I just wanted to get more pure running legs back underneath me and see what my body might be able to handle. Data from last week (this week will be reduced a little):

[img][/img]

On another note, I continue to be inspired by everyone with their marathon efforts. I hope I can match the training efforts of everyone - marathon times have been great in some cases and disappointing in others, but everyone has really worked hard. Thanks for the motivation and I'm proud to be associated with all of you!!!

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Re: Uphill climb part 2

Post  Seth Harrison on Mon Oct 10, 2011 7:00 pm

I was going to say that I hope you have a good winter to train for the March marathon, than I realized that unlike us unlucky runner up north, that's not exactly an issue for you! Have a good winter of marathon training anyway John and go get that BQ!
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Re: Uphill climb part 2

Post  Julie on Mon Oct 10, 2011 7:06 pm

@Seth Harrison wrote:I was going to say that I hope you have a good winter to train for the March marathon, than I realized that unlike us unlucky runner up north, that's not exactly an issue for you! Have a good winter of marathon training anyway John and go get that BQ!

I thought the same thing. January comes and my training goes out the window.

Great to see your new blog!
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Re: Uphill climb part 2

Post  Michele "1L" Keane on Mon Oct 10, 2011 7:22 pm

I'm so sad that I won't be in Georgia anymore to be able to easily travel to IMFL. I volunteered there in 2007 to watch a friend and it was soooooo very cool. Keep up the great work, John.
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Re: Uphill climb part 2

Post  John Kilpatrick on Mon Oct 10, 2011 7:34 pm

@Seth Harrison wrote:I was going to say that I hope you have a good winter to train for the March marathon, than I realized that unlike us unlucky runner up north, that's not exactly an issue for you! Have a good winter of marathon training anyway John and go get that BQ!
Yeah, what we pay for during the summer, we get back over the winter! I never have to worry about even ice being on the roads - just some cold rain time to time.

@Julie wrote:I thought the same thing. January comes and my training goes out the window.Great to see your new blog!
I remember the windy and cold North Platte winters - I wouldn't be able to take them very well anymore!

@Michele "1L" Keane wrote:I'm so sad that I won't be in Georgia anymore to be able to easily travel to IMFL. I volunteered there in 2007 to watch a friend and it was soooooo very cool. Keep up the great work, John.
Thanks Michele - I'm bummed that you are not in Georgia anymore and I won't have the opportunity to see you whip me in a race sometime!

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Re: Uphill climb part 2

Post  healdgator on Tue Oct 11, 2011 9:31 am

Good luck getting ready for Albany, John.

Where and when is the Florida Ironman?
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Re: Uphill climb part 2

Post  John Kilpatrick on Tue Oct 11, 2011 10:25 am

@healdgator wrote:Good luck getting ready for Albany, John. Where and when is the Florida Ironman?
Thanks - Florida IM will be early November.

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Re: Uphill climb part 2

Post  Mike MacLellan on Tue Oct 11, 2011 10:26 am

The man goes from a HIM to running a 70+ mile week. Are you crazy? I think so.

Can't wait to see how your next marathon goes.
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Re: Uphill climb part 2

Post  Stephanie on Tue Oct 11, 2011 12:14 pm

Yes!!! Glad to see a new blog so we can now follow you on your next journey. Good work John!
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Re: Uphill climb part 2

Post  Michele "1L" Keane on Tue Oct 11, 2011 3:50 pm

Well, I'm here until June - so come run the Publix half after Snickers. (Snickers is during Spring Break or I'd be pacing)
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Re: Uphill climb part 2

Post  Alex Kubacki on Wed Oct 12, 2011 7:37 am

I seriously gave thought to that race as a training run. Unfortunately I just can't travel the first few days of any month because of my job. If it was a Sunday race I might have been able to do it.

I'm with Mike. That's a lot of miles so soon after your race. Make sure you're recovered.
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Re: Uphill climb part 2

Post  John Kilpatrick on Wed Oct 12, 2011 8:09 am

@Mike MacLellan wrote:The man goes from a HIM to running a 70+ mile week. Are you crazy? I think so.

Can't wait to see how your next marathon goes.
I'm going to be scaling the mileage back somewhat and doing some cycling in there - I felt OK, but a little beat up by the end of the week. Eventually maybe I'll get back up there, but I don't want to end up hurt either...


@Stephanie wrote:Yes!!! Glad to see a new blog so we can now follow you on your next journey. Good work John!
Thanks Steph!

@Michele "1L" Keane wrote:Well, I'm here until June - so come run the Publix half after Snickers. (Snickers is during Spring Break or I'd be pacing)
I would love to, but I don't know if 2 weeks would be enough time to recover enough to run the half? Maybe could sneak it in as just a run instead of a race - it would be fun.....

@Alex Kubacki wrote:I seriously gave thought to that race as a training run. Unfortunately I just can't travel the first few days of any month because of my job. If it was a Sunday race I might have been able to do it. I'm with Mike. That's a lot of miles so soon after your race. Make sure you're recovered.
Bummer - would love to meet up with you at a race somewhere someday, Alex! I feel pretty recovered from the race but also I think the risk/reward might not be worth it to do that many miles consistently - at least not yet.... I'll be scaling back some in the coming weeks...

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Re: Uphill climb part 2

Post  John Kilpatrick on Sun Oct 16, 2011 7:15 am

Mon 10/10 - 1 Hr on bike trainer (130 bpm avg)
Tue - 11 miles easy (7:56 pace, 134 bpm)
Wed - 11 miles easy (5.3 miles/7:06 pace/148 bpm, 5.5 miles/7:58 pace/135 bpm)
Thu - 11 miles easy - ran with a friend (8:33 pace/124 bpm)
Fri - rest
Sat - 18.5 miles easy (8:03 pace/137 bpm)
Sun - ? I'm traveling to North Georgia today for a 3 day bowhunting trip (Mon-Wed). I will run if I have the chance, but nothing structured.

I'll be thinking about those racing today and I'll check in when i get back...

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Re: Uphill climb part 2

Post  Seth Harrison on Mon Oct 17, 2011 7:49 am

Right back to big mileage...it looks like you've recovered well from the HIM.

Have fun bowhunting. That would be deer hunting I'm guessing.
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Re: Uphill climb part 2

Post  Julie on Tue Oct 18, 2011 8:44 pm

wow nice mileage! I hope recovery has gone great.

Have a good trip!
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Re: Uphill climb part 2

Post  healdgator on Wed Oct 19, 2011 9:31 am

I see no legitimate reason why you can run and bowhunt at the same time. In fact, I think I saw that activity on the Walking Dead this week.
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Re: Uphill climb part 2

Post  John Kilpatrick on Sun Oct 23, 2011 3:38 pm

I had a great time on my hunting trip. Got to do a lot of power walking/scouting in the mountains of north Georgia, but only managed to get in one run. The rest basically was cross training with a stand and carrying a bow - pretty good workout actually! Missed a doe at 17 yards like an idiot, but I don't think the deer minded my ineptness too badly. Got rained out the last day, but it was still a blast. For the week:

Mon: mountain walked offroad ~ 8 miles, ran ~11 miles or so(?) in a 1:35 run up and down mountain roads - very enjoyable! Have no idea what my pace was, but I would guess average was somewhere in the 7:45-7:50 range.
Tue: mountain walked offroad ~ 10 miles, no running
Wed: mountain walked offroad ~ 4 miles, ran 10.95 miles at a 7:22 pace, avg HR 139 - progressive run starting at 7:56 and ending at 6:11 pace
Thur: worked late and didn't want to run at 1 AM - started feeling sick and that didn't help my motivation!
Fri: Feeling the cold and chose not to run again
Sat: Ran a 5K race (19:10, new PR) AM, PM ran 5.4 miles at 7:53 avg pace, 134 HR
Sun: long run of 18.5 miles at 7:59 avg pace, 137 avg HR. I hate colds - actually felt OK while running, just feels rotten when you stop!

Long run data below:
distance
avg pace
avg HR
1
8:39
161
2
8:16
133
3
8:00
127
4
8:02
126
5
8:08
127
6
8:04
127
7
7:56
130
8
8:21
132
9
8:09
128
10
8:12
132
11
8:03
141
12
7:55
137
13
7:47
137
14
8:45
129
15
7:45
138
16
7:42
142
17
7:30
147
18
7:05
155
0.51
6:58
165

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Re: Uphill climb part 2

Post  Julie on Sun Oct 23, 2011 4:19 pm

Good training but I hope you feel better soon!

Don't know what to say about the doe, sorry for your loss, but I hope she goes on to live a life free of running into cars. I don't mind deer but we really have too many around here and it's downright dangerous outside of the city around dusk.
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Re: Uphill climb part 2

Post  John Kilpatrick on Wed Oct 26, 2011 3:59 pm

Ughhh. Back from the Doctor's office just now. Got the dreaded phone call from school to pick up a pick boy. Feel bad for him - for once I actually gave him something. I ended up staying home from work yesterday, so it is a nasty little chest cold thing. He had a low-grade fever, but he should be on the mend soon. Skipped running yesterday completely - just didn't have it in me. I will do a slow run tonight - feel a million times better today, but still have the coughs time to time.

Thought I'd post the pace/HR data from my last couple of weeks runs - meant to do it earlier. Mostly slow stuff other than Saturday's 5K.

On another note, I posted on the race reports my splits from miles 1-3 during the 5K. I'm confused though - Chris asked a question about the pace for the last 0.1 mile and I actually had this
mile 1: 5:52
mile 2: 6:18
mile 3: 6:12
last 0.14 miles (as measured by the Garmin) 6:40
Total time: 19:20

Official time as measured by the race timing system: 19:10

I know I didn't hit the stop button right away when I crossed the finish line and the auto-pause wouldn't of stopped b/c I walked for a bit. Maybe I didn't hit the stop button for 9 seconds after the race and it was a simple as that? I know I also started my watch before the race and left in stopped on auto-pause - we walked up to the actual starting line a few seconds before the start, so that probably threw it off a little as well. If that was the case, then my first three miles probably looked something like this:
mile 1: 5:50
mile 2: 6:18
mile 3: 6:12
last 0.1: 50 seconds for a 8:00 pace.

There is no way that is accurate, so I guess the only thing I can do is throw out the mile splits and just go with the finishing time. No big deal, but I'm really confused as to how it all added up.

Data for the last couple of weeks:
[img][/img]

[img][/img]

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Re: Uphill climb part 2

Post  Michele "1L" Keane on Wed Oct 26, 2011 5:41 pm

The half is a good race, John. I love it and run it every year that I have a chance. It is a tough, hilly course, so you need to decide whether to race or just run, and I have done both depending on where I was recovery-wise after a fall marathon. This year, I'm sure I won't be racing since NYC is on the 6th of the month.
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Re: Uphill climb part 2

Post  Neil Ruggiero on Thu Oct 27, 2011 7:21 pm

Nice work at the 5k, and wow, awesome goal pace for the marathon! Pretty damn fast!

I'm jealous of your mileage, enjoy it!
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Re: Uphill climb part 2

Post  John Kilpatrick on Sun Oct 30, 2011 8:46 pm

@Michele "1L" Keane wrote:The half is a good race, John. I love it and run it every year that I have a chance. It is a tough, hilly course, so you need to decide whether to race or just run, and I have done both depending on where I was recovery-wise after a fall marathon. This year, I'm sure I won't be racing since NYC is on the 6th of the month.
I think I'll sign up - probably not the race, but for a fun run. Will you be there?

@Neil Ruggiero wrote:Nice work at the 5k, and wow, awesome goal pace for the marathon! Pretty damn fast!

I'm jealous of your mileage, enjoy it!
Thanks - I am trying to take it easy to try and keep the niggles at bay.... We'll see how that goes.

For the week:

10/24

10/25
10/26

10/27

10/28
10/29

10/30

miles
Mon
HR
Tue
Wed
HRThu
HR
Fri
Sat
HR
Sun
HR
1
8:22
153
didn't run
8:03
125
8:19
154
no
8:21
181
8:10
153
2
8:14
131
was sick
7:44
134
7:57
134
running
8:07
139
8:04
134
3
8:00
135

7:43
140
7:57
138
watch
8:05
132
8:03
134
4
8:10
135

7:45
145
8:09
141

7:52
137
8:16
135
5
8:02
137

7:51
143
8:04
143

7:56
135
8:16
137
6
8:04
136

7:55
141
8:08
143

7:41
138
8:05
135
7



7:44
146
7:57
146

7:42
136
8:30
134
8



7:27
150
7:55
143

7:35
141
8:16
140
9



7:32
151
7:58
147

7:39
143
8:12
139
10



7:24
154
7:55
151

7:34
143
8:07
138
11



6:58
163
7:51
151

7:28
147
8:03
139
12



6:47 (0.1 mile)
170
7:45 (0.19 mile)
155

7:11 (0.23 mile)
149
8:12
136
13










8:50
137
14










8:13
143
15










8:14
143
16










8:11
143
17










8:11
144
18










8:08
143
19










8:05
150
20










7:31
158
21










7:09
168
22










7:33 (0.2 mile)
173
Total
6.07


11.1

11.19

11.1
11.23

21.20

avg. pace
8:09


7:38

8:01

8:24
7:48

8:08

avg. HR
138


145

145

-
143

142

OK, so Sunday's run was OK - I actually planned on going for a 16-mile run, but was feeling really good and decided to tack on a few more, just for the heck of it. I tried to run at least one mile at MP, which for me should be 7:15. I could do it, but my HR really got up there and it was hard enough that it gave me no boost of confidence that I could do it for another 25.2 miles pale. I know, trust the process, but still - damn.

I just read Chris' blog, and I think I am exactly the opposite. I actually love the training part of things more than the racing part, I think. Not to say that I don't enjoy running fast or well in a race, but I really do just love to get out there and do what we do. I guess they really go hand in hand, though - the race and a certain race result is the motivation to train smart/well/hard too - I've got to get over being scared of every race and learn to enjoy them more...

There is a lot of work ahead I know and hopefully I can keep the train rolling without any major injury setbacks. Is 7:15 going to get easier? It isn't bad at miles 0-10, but after mile 18 I think it is going to be a bear to keep that up.

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Re: Uphill climb part 2

Post  jon c on Tue Nov 01, 2011 11:13 am

[quote="John Kilpatrick"] I guess they really go hand in hand, though - the race and a certain race result is the motivation to train smart/well/hard too - I've got to get over being scared of every race and learn to enjoy them more...
[quote]

Believe it or not, after six plus years of running marathons etc., I still get nervous before them.. it seems to defy logic...I'm not going to win anything... nobody cares much outside of my family and a few racing friends... wish I could be more relaxed. It did help when the last race I did started at 6pm. Seemed to sleep better the night before. So much of this is mental and psychological. Ironically this doesn't seem to effect my race performance even if I don't sleep well the night before. Strange quirks, to me anyway.

I hope that you are successful in overcoming a lot of that John. Glad that your training still seems to be progressing overall.
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Re: Uphill climb part 2

Post  Mike MacLellan on Tue Nov 01, 2011 11:22 am

7:15 is going to be a walk in the park on race day... But you need to start developing a plan that doesn't involve so many 11 mile runs and 22 mile weekends.

EDIT: Whoops, hit enter. Anyway...

I'd suggest 6 days/week running, build to 2 peak weeks at ~10 hours total. You should be averaging ~7.5mph over the course of the week, so that'd give you 2 weeks at 75mi/week... If your last weekend is a 10GA + 20(10LSD/10MP) and you nail it, the 26.2 is going to happen without a doubt. Just sayin'.
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Re: Uphill climb part 2

Post  John Kilpatrick on Tue Nov 01, 2011 2:34 pm

@jon c wrote:Believe it or not, after six plus years of running marathons etc., I still get nervous before them.. it seems to defy logic...I'm not going to win anything... nobody cares much outside of my family and a few racing friends... wish I could be more relaxed. It did help when the last race I did started at 6pm. Seemed to sleep better the night before. So much of this is mental and psychological. Ironically this doesn't seem to effect my race performance even if I don't sleep well the night before. Strange quirks, to me anyway.

I hope that you are successful in overcoming a lot of that John. Glad that your training still seems to be progressing overall.
Thanks Jon - I agree that outside of here and a very few people that I know, nobody knows what any times even mean (including my family), much less cares about them. I have gotten better with the nerves at smaller races, but the bigger ones still really spook me. I definitely have fun thinking about them, but when the day comes, whoosh... Actually, once the race starts it isn't as bad, but I hate dwelling on it....

@Mike MacLellan wrote:7:15 is going to be a walk in the park on race day... But you need to start developing a plan that doesn't involve so many 11 mile runs and 22 mile weekends.

EDIT: Whoops, hit enter. Anyway...

I'd suggest 6 days/week running, build to 2 peak weeks at ~10 hours total. You should be averaging ~7.5mph over the course of the week, so that'd give you 2 weeks at 75mi/week... If your last weekend is a 10GA + 20(10LSD/10MP) and you nail it, the 26.2 is going to happen without a doubt. Just sayin'.

Thanks Mike - Walk in the park? Ha - I don't see that! I will begin a more structured plan pretty soon, but right now it is just sort of a run by feel thing/base building. It sort of felt good to just run more unstructured for a little while. I'll be following some version of a Hudson marathon plan - my only problem with it is it calls for periodic hill work - hard to do in my neck of the woods! Anyway, I've had fun, but it will be good to follow a more structured approach....

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