Spartan Sprint LA Sunday - Kevin Gillotti Multi-Sport Racer Endurance Athlete

Kevin Gillotti Multi-Sport Racer Endurance Athlete

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KG » Races 2019 » Spartan Sprint LA Sunday

Spartan Sprint LA Sunday

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It's been almost 2 months since I did my "light &

It's been almost 2 months since I did my "light & fast" carry workout, so I revived it today.
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For time (W¹):
-400m hill run
-400m hill run sandbag 1x1 up & drop L: 15/20/25 • R: 15/20/25
-400m hill run to yoke carrier all sandbags down 125# (80% body weight)
-1km cash out run
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It's short, sweet, fast & takes half the time of my "heavy" carry workout, seen 8 days ago, but also uses a shorter & much steeper hill. It's nice to have variations of workouts that fulfill different race needs, but have overlap.
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#itsalifestyle #traintorace #yoke #strengthtoweightratio #leadbyexample #staythecourse #beunbreakable #activeasfuck #functionaltraining #hillrepeats #functionalfitness #streetparking #positivevibes #tattoos #spartanathlete #strength #keephammering #run #runner #cardio #hiit #wod #workoutmotivation #fitness #runnersofinstagram #fitfam #instarun #obstacletraining #KG #ꓘG

Today I set out to start to pick up some run speci

Today I set out to start to pick up some run specific speed work by hitting up my road based speed course & knocking out some focused mile repeats to get a sense of where I'm at in that fast leg turnover arena.
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My fastest was M3 in a 5:31. I certainly expected speed loss, but I'm not horribly far from "typical" all-in-all. In fact, I may have lost some high end speed, but I've gained some other benefits in the process of doing more endurance focus & huge block of CO elevation training; faster recovery in the rests, I feel more actual leg power/strength, I feel like I'm working less to maintain the pace. Either way, it felt great to just... unleash.
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It's been since the beginning of the year & my early season 6 races (2x France, 2x AZ, 2x FL) that I've put any effort into true run speed. I talked about stopping all focused speed work until I had a race on the books as I opted to just switch over to endurance as that's "easier" to maintain & slower to build upon. Time being something I could see I was going to have a lot of. But, I'd like to sharpen the blade a bit now & see what 4-6wks of focused speed does for me.
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#traintorace #itsalifestyle #staythecourse #earnednotgiven #speedwork #training #instarunners #goals #nodaysoff #motivation #keephammering #positivevibes #spartanathlete #activeasfuck #run #runner #running #runnersofinstagram #runhappy #runningmotivation #consistency #instarun #fitspo #fitfamily #fitness #instarunner #tattoo #KG #ꓘG

A final wrap up ± tally of random numbers accumul

A final wrap up ± tally of random numbers accumulated in the last 30 days while I was in Colorado getting after it daily. Given the proposterous state of the world, I feel hella fortunate to have gained any of these.
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Number of weeks: 4
Miles driven: 4,184
Times above 13,000': 5
Times run across the continental divide: 2
Number of days worked out: 30/30
Number of hours worked out: 98.5
Total elevation gain: 74,869
Vert gain bikes: 39,210
Vert gain runs: 35,659
Runs (road + trail): 20
Rides (road + mtb): 16
Number of 2-a-days: 11
HIIT workouts: 5
Number miles worked out: a whole bunch
Times I washed my hair: 0
Days in a row trained: 199
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When you have goals, an excessive level of drive & motivation, visual inspiration (God's wilderness), plans, means, ideas, desires... this is what can happen. But you have to want it. Make it a priority. Commit to it. And go out & get it. 🔊Just turn up the volume & listen to @miketyson explain the truth of delusion (vs) reality to @joerogan in 25 seconds.
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#itsalifestyle #earnednotgiven #delusional #staythecourse #leadbyexample #manonamission #coloRADo #activeasfuck #goals #nodaysoff #nodaywasted #mountains #cyclist #backcountry #goals #trailrun #bikelife #hiit #workoutmotivatin #functionalfitness #functionaltraining #skyrunning #motivation #mountainlife #mountainsarecalling #mountainbiking #mountainbike #makeyourmark #everesting #ꓘG #KG

If you watch this video 25x in a row, it will give

If you watch this video 25x in a row, it will give you some sense of what I did today.
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The day's goal was active recovery to help me flush out my [thrashed] legs. For me, that means get out & workout of course, but not push it hard or hammer or have an extended duration. To that end, I went up to Brainard Lake & did some criterium style road racing laps. This would typically be my least favorite workout or race type (mind numbing crit laps over & over & over). BUT, when you're at 10,300', getting that rocky mountain high on w/ this weather & these views, the laps just melt away.
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I used the 1st 3-4 laps to settle into a higher RPM pace (no big chainring) & get a sense of the lap times I was turning. I felt smooth & untaxed at 4:00 per 1.2mi lap w/ marginal elevation gain per lap (1025' total) - so I tried to stick to that ±5sec - as it's a flat loop. But the key is that the entire workout is at a nice high altitude.
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#itsalifestyle #activerecovery #nodaysoff #staythecourse #leadbyexample #workoutmotivation #optoutside #coloRADo #boulder #iamspecialized #specializedbikes #sworks #specializedvenge #bikeporn #cyclinglife #cycling #bouldercolorado #boulder #multisportathlete #bikelife #bike #cyclingphotos #criterium #critracing #mountains #cyclist #roadbike #tattoos #sundayfunday #ꓘG #KG (D7) / @officialcycling @iamspecialized /

About this time last year (July), I spent ±2 week

About this time last year (July), I spent ±2 weeks between Colorado & Utah training & racing w/ my buddy @luca.lorenzoni.one & the #alwaysgohigh crew. This time next week, I expect to be doing just that (minus the racing) & in fact, a lot LOT more. With no racing + a longer trip + I'm driving so more gear, it's going to be #gogogo. Stoke is high!
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In '19 I flew to CO & w/in hours of landing, we were out training. We all trained up to & thru 2 days of racing @Spartan Fort Carson, we earned some podiums, & then we drove to Utah & spent 2 days racing there, which included a #spartanusns2019 race. That's max living in my book.
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Summers in CO (& winters in SoCal) are hard to beat. The Front Range has a plethora of training options I've been hitting since the early 90s. W/ Boulder as my basecamp, my plan is to be hitting a ton of my personal favorites & amazing training places. Stay tuned & you'll see.
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#itsalifestyle #thisiswhatido #nodaysoff #nodaywasted #positivevibes #staythecourse #traintorace #athlete #boulder #colorado #frontrange #multisportathlete #trails #trailrunning #trailrunner #runhappy #activeasfuck #trail #trailrun #run #runningmotivation #keephammering #spartanathlete #tbt #throwbackthursday #ꓘG #KG

I'm not a heavy OCR stats guy per se. I keep some $I'm not a heavy OCR stats guy per se. I keep some key ones on my radar, but mostly in-season stats as they matter most given their importance for various yearly qualifications & awards. But w/ the canceling of the '20 🇺🇲 @spartan season, it got me to wonder about some of my own more "historical" Spartan only stats I hadn't ever collated. Here's a few of the more interesting lifetime stats (since 2011) I put together right quick browsing Spartan.com: ÷ Total Races: 121 Sprints: 59 🔴 Supers: 46 🔵 Beasts: 16 🟢 Trifectas: 16 Trifecta Weekends: 3 States Raced In: 14 Venues Raced At: 32 Countries Raced In: 5 Months Raced In: all 12 Top 3 AG Finishes: 66 Most SR in a season: 28 ('19) ÷ There is a slim chance (41.2% by my calculations) that TWC in Greece (Nov) & European NC in Spain (Dec) still leave the door open to eek in a few more before '20 is officially a calendar wrap. But I'm an optimist (yet realist) so I'm staying locked-n-loaded. ------------------------------- #itsalifestyle #earnednotgiven #talkaboutitbeaboutit #leadbyexample #thisiswhatido #letsrace #fortheloveofracing #racingislife #teamusa #ocr #obstaclecourse #obstaclecourseracing #spartanmbas #spartanathlete #spartanpro #spartan #spartanrace #trifecta #multisportathlete #focus #dedication #competitor #commitment #fierce #athlete #throwbackthursday #tattoo #tattoos 0088 #ꓘG #KG / @spartanracegreece @spartanraceeurope /$

Whoever practices the tyrolean traverse? I do, but

Whoever practices the tyrolean traverse? I do, but it's not something you see worked on much & it's not at every race. Some have never even encountered it.
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I've done the traverse in virtually every condition from heat to snow, night & day, to altitude or desert, both wet & dry, in a garage. For whatever reason, it's never caused me any stress or issues. Even at the '19 UWC in Sweden, in the dark, in frigid cold. And I always use the same method.
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There are 3 common methods; 1) get up on top of the rope & pull yourself along w/ your stomach on the rope facing forward towards bell. Seen more in the military. 2) hanging upside down, facing up, head towards bell & you walk your feet. So every pull you're "climbing" your feet in alteration. 3) seen here - hanging upside down, head towards bell & you just pull yourself & drag your leg which is supporting your lower body. 1 is the least favorable, IMO, as it is such an energy & time vortex to get up on top of the rope & can go south quick slinging you upside down if you roll. 2 is popular, but slower IMO & opens you to the risk of loosing your foot hold since you're removing & changing feet briefly on each pull. 3 is - IMO - the best method hands down. The only real risk is a rope burn. Otherwise, it's the fastest I'd say & I'd gladly race you using your chosen style, versus mine seen here😀
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#itsalifestyle #leadbyexample #beunbreakable #gripstrength #workoutmotivation #sendit #traintorace #functionaltraining #hiit #positivevibes #strength #spartanathlete #staythecourse #circuittraining #grip #tyroleantraverse #ropeclimb #obstacletraining #gripitandripit #streetparking #garageworkout #garagegym #homegym #garagegymreviews #functionalfitness #nodaysoff #ꓘG #KG

When I have minimal time, this workout (or a varia

When I have minimal time, this workout (or a variant of it, as I have several) is typically my go-to of choice as it's very intense & focused #traintorace work.
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5𝘹 (5𝘹5) 𝘥𝘶𝘢𝘵𝘩𝘭𝘰𝘯 𝘣𝘳𝘪𝘤𝘬𝘴: 5min tempo/race pace on the rollers, T² into 1mi tempo/race pace run, T¹ back onto bike. Keep T's near 15sec. Repeat 5x & I'll drop 1-2G (gears) each round to make each cycling segment more difficult while also increasing avg speed by ±2mph. So I might ramp up from 20mph, 22, 24, 28 & end at 30-31. What you see here is 30.5mph avg speed on the 5th repeat.
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This 1 workout will give me speed, power, endurance, run, bike, transitions, cardio, multiple large muscle groups engaged, HR jolts & copious suffering. All in 55min or less. I even have 1 variation that is a mere 25min of 🍒 to the wall max effort. I'll use that one mornings of long int'l flights or as a quick evening W².
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#itsalifestyle #multisportathlete #duathlontraining #duathlon #letsrace #staythecourse #garagegym #bringit #garageworkout #keephammering #intervals #bikeporn #hiit #runnersofinstagram #workoutroutine #training #fitness #positivevibes #cyclist #spartanathlete #duathlete #iamspecialized #triathlete #functionaltraining #swimbikerun #triathlontraining #activeasfuck #KG #ꓘG / @iamspecialized @viraltriathlon /

There's a piece of me that wouldn't be totally des

There's a piece of me that wouldn't be totally destroyed if @spartan had to pull the plug on the remaining '20 season & ultimately put us all out of the roller coaster misery ride. There, I said it 🤫😲
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Now look, before you spaz & blow a gasket, I have as much to lose as anybody in this sceanrio given I was on a 6 podium roll before SHTF. I had big aspirations for USNS, TWC & WC. I was selected as a '20 USA team captain for TWC. I'm an AG points & USNS series leader. I've been specifically planning for '20 for ±2 years. So make no mistake, this conversation affects me as much as anyone. So it comes after a lot of thought.
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But as much as I love to race & do. As dedicated & committed as I am. Part of me thinks it's time to just put a fork in it. Regroup, change focus for '20 & reevaluate. Save money, aggravation, polish out rough edges & just try to plan for an epic '21 - because it's getting so fucking preposterous & frustrating to constantly try to keep up w/ all of the changes. And it's already July & already changed the landscape of the season outcomes dramatically. And we wouldn't be the 1st sector to do so. Sadly.
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The amount of energy, time expenditure, lost money that many of us (& the company mind you) are dealing w/ in trying to keep up w/ & adjust to ever-changing schedules, all OUTSIDE of Spartans control, is maddening. The sheer uncertainty of plans actually happening has put many of us in a state of constant frustration & unknowns in a time of already... constant unknowns. This has all become something none of us ever expected & nothing I've ever seen in 30yrs of racing. Therefore, it requires a different level of dialogue than any past issues as this isn't just a random cancelled or missed race because of bad weather.
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I rarely solicit others input, but I'd be 𝘷𝘦𝘳𝘺 curious what the rest of the Spartan community thinks about this? If you want to discuss it, plz just be civil.
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#itsalifestyle #bringit #spartanathlete #spartan #spartanrace #spartanpro #spartanmbas #ocr #obstaclecourse #obstaclecourseracing #gowiththeflow #whatsnext #itiswhatitis #thinkitover #positivevibes #ꓘG #KG

A splendid final hoorah to a great 4th of July wee

A splendid final hoorah to a great 4th of July weekend. A 10mi, easy paced, scenic Highway 101 road run w/ my buddy @1jaclark to follow up the awesome mountain road ride yesterday w/ my buddy @jessemhaynes. The loose plan was an all beach run, but the tides didn't line up. But we've trained & raced together for ±20 years, so whatever we do is going to be fun (especially for me... as I work harder to keep up 😀).
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Side note for the #gearjunkie... for many years in duathlon, I raced in a multisports specific racing flat by @pearlizumiofficial. Why? It has everything I value in a race shoe; elastic laces, neoprene sock liner (no shifting tongue), socks not required, drain holes for water, light weight, minimal drop. A near perfect du/tri shoe. So, I have a few unopened boxes left. My daily Zoot run shoes were toast, so I decided to pull a pair of the PI's out & start to break them in. I haven't raced/trained in these shoes for 5 years. Normally, I can pull out a fresh pair of @zootsports (road) or @inov_8 (OCR), strap on, roll out & race w/ 0 issues. But the moment I put these on, I recalled the break in needed on these. Fortunately, I grabbed a tube of @bravesldier ointment from my car medi-kit & carried it as lube. Unfortunately, I had to stop 3-4x & quickly lube up some heel hotspots because the heel cup is rigid (to aid in faster T² as heel won't collapse on foot insert). Ultimately I averted a disaster run, buy still paid a small price.
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Anyway, I don't have a lot of friends (by design) but the few I do have, this is how we roll because for us... #itsalifestyle
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#traintorace #training #roadrun #run #running #positivevibes #highway1 #highway101 #staythecourse #nodaysoff #runhappy #fastedcardio #intermittenfasting #fasting #fasted #fastedworkout #beachrun #beach #ocean #beachlife #beachday #runnersofinstagram #longrun #runningmotivation #delmar #sandiego #ꓘG #KG

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