IRONMAN TRAINING 2021
Week beginning Sunday, December 13, 2020
41 weeks until IRONMAN Canada.
On the bike 4 out of the next 7 days. This week's goal is to get the scheduled saddle-time and maybe get to bed earlier.
I feel like I was STAYING CONSISTENT
Great week of focused training given that work has been busy and that we are into winter here in Victoria.
Mentally, I needed these workouts too. Christmas is next week and when I am not immersed in work or a workout, I am really missing my dad.
SUNDAY DEC 13 🌧
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Family commitments and terrible weather means I am pushing today's ride to tomorrow afternoon.
Mobility: 22 minutes.
Total Time: 0 minutes
Up way too early for a rainy Sunday (0520).
While the rain came down this morning, I was able to get about 4 hours of work in.
I can feel a bit of yesterday's mountain bike ride in my shoulders. It had been some time since I tried to pedal up a steep hill on a trail it seems. My right ankle is still mildly sore (feels like a bit of a sprain) but not as sore as when I went to bed last night.
I had a pretty solid nap from around 1645 to 1800 too (more of those please).
With limited daylight, this is the wrong time of year to be "pretend mechanic". I pulled the road bike off the wall.
I headed west and did loop that included Happy Valley Road. I felt pretty good today. The weather was really nice when I left home, but was gloomier through Langford. If I would have taken The Great Trail north, I likely would have been wet. I wore "shoulder season kit" half way through December so... it was a good ride.
I ate a dozen ju-jubes and most of a bottle of lemonade (~300 cals).
HAPPY VALLEY LOOP
I felt pretty good on the bike tonight.
HEART RATE ON THE BIKE
I had my night run kit with me in the garage and I wasn't long off the bike before I was alone in the dark, plodding on the Lochside Trail heading toward Quadra Avenue. Everything was nice and easy on the outbound leg (minus the initial jelly legs) but when I reached the turnaround, I realized how much of a tailwind I had been running with. I also started to feel really hungry; I was just 19 minutes before I would be home and at the dinner table. This was a good, niggle free, slow run off the bike and just what I needed on a day like today.
After a late dinner, I had a somewhat large, emergency task to do for work. Sadly, it took longer than expected and I sent my last email at 0137 and was in bed by 0200.
First call at work this morning was at 0830 and I did have a few hours of productivity. Looking out the window I could see that there was a calm before the storm so I took advantage of the weather window to go for an easy run.
I knew that 50 minutes would put me between 8 and 9 kms and when I set out, I felt really good; zero aches or pains. I immediately promised myself to make this run feel as good at the 8 km mark as it did at during the first kilometre. In fact, I did just that. I just plodded along at what I thought was very consistent 6:30/km pace and when the watch showed 8km, I was feeling as good as I did on that first km. I was surprised to have run 5:50/km overall too. This was a bread and butter run and I felt like I nailed it.
8.88 KM OF EASY RUNNING
Considering I had a garbage sleep last night I needed to look after myself. So later in the afternoon, I put the computer away and put my head down for a solid one hour nap.
There wasn't a swim workout specified for today so I chose to repeat a previously written workout. I felt a bit anxious because I couldn't reserve a space moderate lane; this would be my first time in any fast lane.
Honestly, there wasn't a reason to feel self-conscious about being in the fast lane; it was me, another guy with similar fitness, one really slow person and one woman that really knew what she was doing. After 30 minutes, the other swimmers were done and I had the whole space to myself. I finished the 1900m workout with plenty of time on the clock so I did another easy 3x100m.
HEART RATE FROM THE SWIM
I read stories of other people that have set out and completed what I am working toward and almost everybody has that same story about running during miserable weather on some dark, winter night, and how it was those times that helped them build the fortitude to keep going when times get tough. It was dark and the rain was coming down but I enjoyed the moment too much for this to be a fortitude building experience.
UP QUADRA - BACK ON GLANFORD
I am starting to feel the time on my feet as it is getting close to the end of the week.
By the time I got to the UVic Campus, the rain had started, or so I thought. I doubled back on Cedar Hill Cross Road and the rain eased so I took a chance and headed north on Blenkinsop Road. I had surprisingly dry roads through to Mattick's Farm and on my way back south via Lochside Drive. I had a little more time on the clock to burn as I rolled into my neighbourhood, so I decided to head west. I stopped at 1:22:08 into the ride to take this week's photograph. No sooner than I took the picture, the rain began in earnest; time to head for home.
THE HUNT FOR DRY ROADS
The run started after a short break to rinse off the bike and put on some warm dry clothes (yes it was raining and I was going to get wet regardless). The run was an out and back on The Goose, done on fatigued legs; nothing acute but certainly not comfortable. I broke the work into four 10 minute segments and I paced it almost to the metre. I was in the exact spot when the watch beeped at 10 and 30 minutes and I was right where I pressed start when the watched beeped at 40 minutes. Mea culpa: I did add effort for the last 400m just because it was the end of the week.
Lots of stimulus in the legs; I am ready to get off my feet for the rest of the day.