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Uphill climb part 2

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Re: Uphill climb part 2

Post  Seth Harrison on Tue Nov 01, 2011 3:24 pm

Interesting conversation about nerves. The marathon is the only distance I get nervous over, and I always get nervous. With shorter distance races, I may worry about how well I'll do, but that's not the same as being getting nervous before a marathon. I look at the last 10k is always this great unknown, where you never really know how the body is going to respond, and you just have to have faith in yourself, your ability, and your training. It never fails to cause me to have jittery nerves.
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Re: Uphill climb part 2

Post  Neil Ruggiero on Wed Nov 02, 2011 7:48 am

Marathon seems to be the only distance I get overly nervous about too. Shorter distances it happens, but it works for your body having so much adrenaline during a 5k or 10k. Ultras are so nice and relaxed that I don't even consider being nervous, its just getting out there for the fun of it.
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Re: Uphill climb part 2

Post  Mike MacLellan on Fri Nov 04, 2011 1:50 pm

Ah, didn't mean to suggest that running for fun (HEAVEN FORBID!) is a bad thing at all. Based on the info I'm getting here and on your PMs, I think you're in good hands for this one. But I am completely serious that if you're knocking out 8:08 averages for 21-milers now, 7:15 will really require nothing more than discipline and consistency. Your fitness is there, and that goal is within reach.
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Re: Uphill climb part 2

Post  John Kilpatrick on Mon Nov 07, 2011 9:31 pm

Glad to know others feel the same jitters - I'm sure it will get better and be a little more excited and a little less nervous over time. Volunteered for and then signed up for the Florida ironman next November. Not sure what I just got myself into, but it is a goal to chase anyway. It was fun to watch people on the course and then cross the finish line - they all looked so proud and I was proud for them. I did body marking on what seemed like a hundred or more people - interesting b/c some were a bundle of nerves and some were relaxed as could be. I hope all of them had a great race and a great experience!

This was somewhat of a relaxed week, as will be this one prior to a 15K this weekend and formal training to begin next week...

For the boring stuff that nobody cares about but I still feel compelled to log for some reason scratch:


Mon

Tue

Wed

Wed

Thur
Fri

Sat
Sun

miles
pace
HR
Pace
HR
Pace
HR
Pace
HR
rest
Pace
HR
Pace (no HR)
Pace
HR
1
8:15
129
8:11
174
8:24
154
8:17
132

8:15
172
7:50
7:59
162
2
8:11
128
8:10
135
8:05
125
8:22
128

8:00
143
7:57
7:53
130
3
8:14
123
8:06
125
8:08
123
8:18
129

7:52
137
8:06
7:46
133
4
8:13
124
8:12
126
8:08
124
8:17
130

8:04
138
7:58
7:44
137
5
8:19
126
8:13
127
8:04
128
8:18
130

8:03
137
8:11
7:43
136
6
8:20 (0.3 mi)
125
7:17
145
7:57
130
8:11 (.99 mi)
127

9:04
137
8:03
7:31
138
7


6:58
153
7:49 (0.16 mi)
134



7:51
133

7:23
144
8


6:58
162





8:00
134

7:16
145
9


6:48
164





8:00
135

7:15 (.5 mi)
147
10


6:47
166





7:55
139



11


7:57
150





7:46
140



12


7:47
147





7:42
139



13









7:37 (.36 mi)
140


















total mi
5.30

12.0

6.16

5.99


12.36

6.0
8.5

avg pace
8:14

7:37

8:07

8:17


8:01

8:00
7:38

avg HR
126

147

131

129


140

xxx
141


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Re: Uphill climb part 2

Post  healdgator on Tue Nov 08, 2011 7:13 pm

Very nice, John. You were crushing the last several miles of that 12 miler.
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Re: Uphill climb part 2

Post  Julie on Tue Nov 08, 2011 9:02 pm

An Ironman next November sounds great! (for you, of course).

I get nervous for most marathons, too, even if I say I'm going to do them for fun and not worry about time, the last few miles are hard no matter what.
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Re: Uphill climb part 2

Post  John Kilpatrick on Sun Nov 20, 2011 5:58 pm

Week of Nov 14-20. Week one of formal marathon training.

Mon: 6 mile recovery, 7:35 pace overall
Tue: 8 miles GA w/ 8x2:00 fartlek, 7:10 pace overall
Wed: 12 long run pace, 7:51 pace on treadmill w/ 1.5% incline
Thur: 6 recovery, 8:31 pace
Fri 10 w/ 4 miles tempo, 7:06 pace
Sat: cycling, 20 mph, 27 miles
Sun: 14 m long run pace, 7:41 pace

miles
Mon (pace)
Tue (pace)
Wed (pace)
Thur (pace)
Friday (pace)
Sat
Sun (pace)
1
7:32
7:07
7:51
8:28
8:06
cycing
7:55
2
7:31
7:11
7:518:23
7:38
27.3 miles
7:36
3
7:32
7:04
7:518:30
7:30
20.0 mph
7:50
4
7:33
7:09
7:518:38
6:38

7:48
5
7:34
7:12
7:518:35
6:37

7:44
6
7:30
7:10
7:518:35
6:34

7:48
7

7:15
7:51
8:28

7:38
8

7:15
7:51
7:10

7:40
9


7:51
7:12

7:39
10


7:51
7:17

7:38
11


7:51


7:36
12


7:51


7:35
13






7:41
14






7:26
Since it is Thanksgiving week, I just wanted to throw this out there - I am thankful that I have you all to lean on. I am thankful that you share your experiences, successes and failures with me and am thankful that I get so much encouragement from so many of you. I'm, of course, thankful for my family and all of my many blessings, including the ability to run. Hope everyone has a great Thanksgiving and thanks for, well, just being here and being yourselves!

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Re: Uphill climb part 2

Post  Julie on Sun Nov 20, 2011 9:33 pm

I missed it if you posted, but are you following a particular training program for your marathon? It looks like a great solid week!

You should start a Thanksgiving Thursday thread or something. Very Happy (since we're not too frequent with Friday threads anyway).
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Re: Uphill climb part 2

Post  Mike MacLellan on Sun Nov 20, 2011 10:22 pm

7:30 as recovery. Laughing my ass off. I hope Dave teaches you the meaning of these various terms very soon. What a Face
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Re: Uphill climb part 2

Post  John Kilpatrick on Sun Nov 20, 2011 10:33 pm

Yeah, that won't be happening again.... Embarassed

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Re: Uphill climb part 2

Post  Michele "1L" Keane on Mon Nov 21, 2011 12:38 pm

Mike MacLellan wrote:7:30 as recovery. Laughing my ass off. I hope Dave teaches you the meaning of these various terms very soon. What a Face

Sounds like the recovery miles I used to run. Now I'm barely running a 9:30! Keep up the good work, John.
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Re: Uphill climb part 2

Post  healdgator on Mon Nov 21, 2011 3:00 pm

Nice week, John, especially for week 1. Now I know why I always feel so undertrained.
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Re: Uphill climb part 2

Post  Dave P on Tue Nov 22, 2011 3:44 pm

Nice training John, & I'm another one with the butterflies before a race - regardless of the distance.
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Re: Uphill climb part 2

Post  John Kilpatrick on Sun Nov 27, 2011 10:09 am

Michele "1L" Keane wrote:Sounds like the recovery miles I used to run. Now I'm barely running a 9:30! Keep up the good work, John.
Thanks Michele - doing much better now!

healdgator wrote:Nice week, John, especially for week 1. Now I know why I always feel so undertrained.
Ha - thanks, but it took a while to get here too - and, my week 1 is about 1/3 of some people's week ones!

Dave P wrote:Nice training John, & I'm another one with the butterflies before a race - regardless of the distance.
Thanks Dave - hopefully the excitement stays, but the sick to my stomach dread doesn't!!!

For the week:
Mon - 6 recovery (8:31 pace)
Tue - 8 with 4x4:00 fartlek (overall 7:10 pace)
Wed - 12 long run (7:50 pace)
Thursday - 4 recovery (8:33) + 6 recovery (8:31)
Friday - 10 with 2x2 mile at tempo (overall 7:01, tempo miles at 6:32, 6:37, 6:34, and 6:28)
Saturday - cycled 1 hour on the trainer while watching the Hokies whip the Cavaliers once again cheers !
Sunday - 16 long (7:43 pace)

Next week is a stepback week. As they say, rest, recover, repeat...

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Re: Uphill climb part 2

Post  Mike MacLellan on Mon Nov 28, 2011 10:51 pm

Hm. I wonder if I keep saying it, if you'll believe me. Those numbers point to 3:00-3:05. Just stay injury-free and consistent and it's yours.
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Re: Uphill climb part 2

Post  Dave-O on Mon Nov 28, 2011 11:21 pm

Mike MacLellan wrote:7:30 as recovery. Laughing my ass off. I hope Dave teaches you the meaning of these various terms very soon. What a Face

I had the same reaction. As I told him, if he's hitting that on recovery runs, then the weeks are going to get a lot harder.
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Re: Uphill climb part 2

Post  Dave-O on Mon Nov 28, 2011 11:22 pm

Mike MacLellan wrote:Hm. I wonder if I keep saying it, if you'll believe me. Those numbers point to 3:00-3:05. Just stay injury-free and consistent and it's yours.

Speed is there. If we can get the endurance to catch up, I agree with that goal range.
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Re: Uphill climb part 2

Post  John Kilpatrick on Tue Nov 29, 2011 7:32 pm

Dave-O wrote:
Mike MacLellan wrote:Hm. I wonder if I keep saying it, if you'll believe me. Those numbers point to 3:00-3:05. Just stay injury-free and consistent and it's yours.

Speed is there. If we can get the endurance to catch up, I agree with that goal range.

%$#@% Mike! Now see what you have done Mad! Really, I do appreciate it - I honestly don't know what is possible. I just want to BQ!

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Re: Uphill climb part 2

Post  Mark B on Tue Nov 29, 2011 7:38 pm

Hey, how did I not realize you started a new blog? Embarassed

You look like you're in great hands. Keep at it, and that BQ will happen. Approval
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Re: Uphill climb part 2

Post  John Kilpatrick on Sun Dec 04, 2011 1:53 pm

Thanks Mark


For the week (Nov 28-Dec 4)-

Monday: 6 miles recovery, 8:32 overall (8:29, 8:29, 8:31, 8:28, 8:25, 8:27)

Tuesday: 8 miles with 4x6:00 fartlek at HM to 10K pace -
run type....time.....distance....pace
GA..........6:01.....0.81.........7:24
fartlek......6:01.....0.96.........6:16
GA..........6:00.....0.82.........7:20
fartlek......6:00.....0.96.........6:15
GA..........6:14.....0.84.........7:25
fartlek......6:01.....0.96.........6:18
GA..........5:44.....0.79.........7:16
fartlek......6:01.....0.95.........6:18
GA..........6:21.....0.91.........7:00

Wednesday: 6 recovery, 8:26 overall

Thursday: 10 mile long run, 7:32 overall (7:46, 7:34, 7:35, 7:46, 7:48, 7:43, 7:27, 7:13, 7:17, 7:11)

Friday: 6 recovery, 8:29 overall (8:20, 8:24, 8:22. 8:29, 8:35, 8:29)

Saturday: 21.8 miles cycling, 1:03:58, 20.5 mph avg

Sunday: 14 mile long run, 7:36 overall (8:08, 7:48, 7:41, 7:37, 7:43, 7:40, 7:40, 7:45, 7:47, 7:31, 7:33, 7:20, 7:08, 7:07)

This week; 50 miles
Scheduled for next week: 64 miles

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Re: Uphill climb part 2

Post  Mike MacLellan on Sun Dec 04, 2011 3:05 pm

What a Face (it's all I can do to resist saying it)

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Re: Uphill climb part 2

Post  Chris M on Sun Dec 04, 2011 3:24 pm

Tooooo fast on the "off" portion:

Tuesday: 8 miles with 4x6:00 fartlek at HM to 10K pace -
run type....time.....distance....pace
GA..........6:01.....0.81.........7:24
fartlek......6:01.....0.96.........6:16
GA..........6:00.....0.82.........7:20
fartlek......6:00.....0.96.........6:15
GA..........6:14.....0.84.........7:25
fartlek......6:01.....0.96.........6:18
GA..........5:44.....0.79.........7:16
fartlek......6:01.....0.95.........6:18
GA..........6:21.....0.91.........7:00


You should be running recovery and "off" portions of runs at 8:00+. no faster. Do that better and the "on" portions will get faster and even crest under 6:00 pace. 7:16 is NOT recovery or a rest interval. Sorry man but I see you doing exactly what I used to do and I started getting a whoe lot faster only when I started doing HUGE gaps between my fastest (5:XX) and slowest (8:34) running paces all the time.

But hey, it is an impressive week of training. Just fix that and your numbers/speed will get even better.
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Re: Uphill climb part 2

Post  John Kilpatrick on Mon Dec 05, 2011 12:31 pm

Thanks Chris and Mike - I'm learning all of the time. That run in particular was more of a run at the low end of GA pace with some fartlek surges, not really an interval run. But I get your point. I thought one of the mistakes I made last training cycle was running long slow runs too "fast", so that I never had experienced the time on my feet that I would be spending on race day. Some days it just feels good to push the pace but it's not always the wisest...

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Re: Uphill climb part 2

Post  Mike MacLellan on Mon Dec 05, 2011 12:34 pm

I wonder if Dave's gonna have you do a goal-time long run at MP+15% average. Would give you ~22 miles and the confidence that your body can take a 3:0x beating.
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Re: Uphill climb part 2

Post  John Kilpatrick on Sun Dec 11, 2011 6:35 pm

Dec 5-11

Monday: 6 recovery, 8:30 overall (8:24, 8:36, 8:33, 8:32, 8:26, 8:28)

Tuesday: 10 with 5 tempo, 6:58 overall (7:11, 7:10, 6:27, 6:23, 6:26, 6:30, 6:38, 7:42, 7:56, 7:21)

Wed: 12 long run, 7:24 overall (7:41, 7:28, 7:29. 7:24, 7:29, 7:25, 7:17, 7:25, 7:20, 7:17, 7:22, 7:18)

Thursday: 4 recovery, 8:30 overall (8:31, 8:19, 8:34, 8:33); 6 recovery, 8:24 overall (8:26, 8:20, 8:16, 8:28, 8:25, 8:30)

Friday: 8 recovery, 8:23 overall (8:21, 8:33, 8:25, 8:14, 8:17, 8:21, 8:30, 8:26)

Saturday: cycled easy 22.2 miles at 20.3 mph

Sunday: 18 with 15x1:00 at MP, 7:23 overall (8:05, 7:40, 7:35, 7:36, 7:24, 7:27, 7:30, 7:29, 7:32, 7:29, 7:06, 7:17, 7:15. 7:11, 7:05, 7:19, 7:09, 6:40)
first 10 miles normal, then fartleked with the short pick-ups.

64 miles this week

1697 this year

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