IRONMAN TRAINING 2021
Week beginning Sunday, October 18, 2020
49 weeks until IRONMAN Canada.
This training week looks similar to last week. This is a great opportunity to be consistent. My goal is to handle the front half of this week better so that it doesn't negatively effect the back half.
I feel like was PUSHING THE EDGE and I nailed my consistency goal this +9hour week.
Every planned workout has an entry in my Garmin Connect account and I finished the week with a solid amount of training stimulus in my legs. In contrast to last week, the run on Sunday had a slightly hillier profile, the rollers on Tuesday added a bit of structure and the track workout on Wednesday was high quality without leaving me shattered. Unlike last week, I was able to get on the bike on Thursday and the only speed I had left for Friday (run) and Saturday (brick) was easy pace.
SUNDAY OCT 18 🌦
Sleep 3 | Fatigue 4 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Mobility 18 minutes.
Run 90 minutes. Hilly route. Maybe some trails?? Remember to bring calories. Keep the effort EASY. Time on feet. Nothing more.
Total Time: 94 minutes Distance 15 km
I woke up and had a nice, lazy morning. I did the mobility mid-afternoon and headed out for the run later.
I started off slow, easy and not in a rush. This was a shorter version of last Sunday's hilly route through View Royal. I felt pretty darn good for the first 20 minutes; I was expecting worse. I made a mental note at the 36 minute mark that my legs were starting to fade; not much juice going up and a bit more impact on the way down.
By the time I hit Helmcken Road, things started to perk up and by the time I got half way back to Admirals Road, I was popping off the ground as if I had rested for a week.
Even though I was out there for less time than last Sunday's run, I came within a kilometre in distance and ten metres of elevation gain of last week. The sunny weather window I had today may have helped a bit too.
I finished this run with a great runner's high.
Sunday's View Royal Route
For the cadence work on the bike, I focused on being smooth rather than hitting a specific RPM. I think this worked out okay as I stayed in control and stayed on the rollers. I drank a full bottle mixed with 36 grams of Gatorade (135 calories) over the course of the hour.
I was in my Altras and out the door without much time wasted. I felt okay; not bad, not great, just okay. 2 things I noticed on the run tonight:
- It is now getting cool enough for a long sleeved shirt on a clear night like tonight.
- I am still missing my dad.
BIKE CADENCE CHART
The warmup was uneventful and everything was working (ankles, soleus'); the strides felt good too. The 15 minutes at marathon pace was comfortable too; it took me about a lap to slow down into the 5:08-5:15 target pace and I finished this effort at 5:07/km.
My goal for the 8x400m was 1:42 per 400m. This proved harder than I thought. On the first rep, I hit the 200m about 3 seconds ahead of schedule and to get my timing right, I slowed down too much on the back half. That rep ended a touch slow at 1:43.6 (4:22/km) but point being, I'd like to be closer to 51 seconds at the 200m mark.
Then I sort of got into a bit of a pickle.
The local Harriors Youth Team had rented the track tonight. Their coach asked other people to clear the track for their group workout but he didn't approach me and seemed very much ok with what I was doing; maybe I _"look" like a runner. I mean, it was 15 months ago at this very track that someone asked if I was a _"triathlete" and look what I am doing now.
Back to the pickle... For the remaining 7 reps, I was now sharing the track with a group of fast kids and that didn't do me any favours in trying to trying to hit 51 seconds per 200 or my goal of 1:42 per 400m. Every remaining effort was either a touch too fast or just plain too fast. Running fast is FUN and tonight was a lot of fun but in re-reading the workout description after the fact, I see that there was an explicit instruction to "not to go faster than 1:42".
Physically I feel really good after the workout but if there is a workout I'd want a do over...
HEART RATE GRAPH
On my way south from Saanichton, I rode up on a couple on near Mitchell Farm. I notice that the guy was riding a beautiful steel Colnago. Before I had a chance to ask him about his bike, I noticed the smallest of decals on the inside of a seat stay; it was an Ironman decal. The guy's name was JJ and we had an awesome talk about Ironman and triathlon all the way through to Maddock Farm. I could have talked to him for hours and we never got to talk about his "bici italiana".
Earlier this morning, Carina and I had friends over for a pancake breakfast. We hadn't visited with them in some time and they wanted to toast our engagement. All it took was about 3oz of sparkling wine mixed with some orange juice for my head to pound all afternoon.
So with tired legs, a throbbing headache and a cold wind, everything had lined up for a miserable ride. That was the opposite of how I felt; my mood was good and I was thankful to be able to get outside and ride my bike.
All ride long, my legs reminded me about the upcoming run. My mind couldn't fathom jogging 1 minute let alone 30. I started to break the task of the run down into smaller parts. If I can't do 30 minutes, could I do 20? I talked myself into 10 minutes.
The house was warm, the couch looked comfy but I promised myself to at least try 10 minutes of jogging. On went the Altras and out the door I went. I stayed out for 16 minutes. Plodding up the hill on Regina Street, told me that I was done. This has been a great training week.