IRONMAN TRAINING 2021
Week beginning Sunday, January 17, 2021
36 weeks until IRONMAN Canada.
I have a good streak going so far this January. My goal for this week is to keep that momentum going and to stay on top of a couple of niggles.
I feel I like was SURFING THE WHOLE WAVE
From peak to trough, this week had it all. The week started with a solid long run (peak) and ended with a 3 hour ride on fatigued legs (trough). This week also saw the end of my streak of 22 consecutive days of at least one workout. This week was just shy of 12 hours.
Work/life balance was a bit harder this week; I did have to spend more time on the keyboard than normal.
The week ended with some memories of my dad. I am not anywhere near over the loss of him.
SUNDAY JAN 17 🌤
Sleep 4 | Fatigue 5 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
1st: Run 1:30. Flat route. Easy effort. Maybe get yourself onto some dirt for part of it. (not mandatory, but doesn't hurt)
2nd: (Timing is up to you) Ride 60 minutes. Any bike. Keep the effort EASY. Can be inside or outside. This is basically your spin out after the longer run.
Total Time: 145 minutes Run: 10 miles
I don't think I slept all that well as I was very groggy this morning. I am a bit stiff too.
The question for me today is, how do I follow up a solid ride from yesterday, while still feeling that ride in my legs?
The answer is to go out and have an even better run on Sunday!
Carina dropped me off at Michell Farm on her way to Sidney; that should put me at 90 minutes away from home on a flat route with sections of dirt road. My right ankle barked on my first step, and only my first step; it was solid for the remainder of the run. In fact, everything felt solid today.
The story I couldn't wait to get home and write started just south of Royal Oak Avenue. 3 guys, all half my age, had gathered along the side of the trail. As I went past, I heard them talk about the run they were planing to do.
It was maybe a minute down the trail when I heard their footsteps. The first guy went by me at what I guessed to be 5 min/km and his two friends were a touch slower. I am feeling good and with quicker people ahead me, I decided to match pace with the slower two.
That pace lasted for maybe a kilometre for the two ahead of me. The gap that they put into me was gone and their effort fell off. Not only was the first guy putting the hurt on these two, I don't think they were happy being caught either.
The fastest of the these 3 was further up the trail but had stopped to wait for his buddies. He was looking at his friends still down the trail with a dejected disposition as I went past.
I held the effort through to the Monkey Tree Pub but really, I felt good right through to Pearkes Arena where I did a lap of the parking lot to get to 90 minutes and 10 miles even. I felt like had lots more in the tank at the end too.
NORMALIZED KILOMETRE PACES
The bike really had not much to report. I watched the 4th quarter of the Tampa Bay vs New Orleans game. I stopped 5 minutes short of the hour to roll out my hamstrings and piriformis.
GOLDEN HOUR RIDE, KING GEORGE TERRACE
The run was a slightly lengthened jog out to Quadra Street via the bike path. Again, no juice in the legs and if I had a chance to do this over, I probably would have cut this short to 30 minutes. Fiblaris longus tendon, behind the lateral malleolus (to be specific) was not happy; so same ankle that I was complaining about recently except the tendon running behind the outer ankle bone instead of in front of it.
I can feel the workouts from last weekend.
At Gorge Road, I had an idea thinking that I could join up with Craigflower Road further south and continue with my loop and some added time. Once I got to the Selkirk Trestle though, I abandoned that plan. This night couldn't have been more perfect for a cruise along the shoreline; it was dark, meditative and awesome. The windless night made for a perfect reflections of the city lights on the water of the Upper and Outer Harbour. I feel lucky to call this place home.
At the end of the Songhess Walkway, I headed up Head Street; my thought was the hill would add to tonight's "hiily terrain" component. After reviewing the activity, there wasn't as much elevation change as I thought. Regardless, my body feels like it did more than 10km of hills.
At the pool, I was in Esquimalt's"Fast Lane" for the second time. I think I am over the mental hesitation of booking this lane. I haven't seen the crowd that occupies the fast lane at Crystal Pool. This workout, along with the swim on Monday, flowed well with everyone around me.
Swimming 2200m is an easy ask by itself but I was challenged with the shorter, 10 second rests during the 8x25 sets. I felt a good upper body "pump" after this swim (like I had just left the gym).
The ride on the trainer was uneventful and I had an Elite Men's XCO race on in the background. The garage was noticeably colder tonight, even with the fan on its lowest setting.
My quads felt fatigued right from the start and that Prospect Lake idea did not help to get me into the groove that I thought it would. This was a "soldier on" effort from start to finish as I did not feel anywhere near as fresh as a week ago. It was noticeably cooler than last week too.
The twinge in my piriformis didn't appear until the second hour this week (an improvement) and I really only noticed it once (Mt. Newton X-Road area).
Calories and fluids
I packed 36 jujubes and consumed 32 (~530 calories). I also upped the concentration of Gatorade in my bottles from 53g to 66g (~250 calories each) and consumed a litre (~300 calories). No GI today though I can hear the talk I may get of next Thursday regarding just 1 litre of fluid. This did meet the goal of minimum 200 calories per hour at around 275 cals/hour. The more I do this, the better I will get at it.
Before bed, my legs had a nice ache going; stimulus received.