SOCIALLY PROFILED
IRONMAN TRAINING 2021
Week beginning Sunday, May 30, 2021
17 weeks until IRONMAN Canada.
WEEKLY GOAL
If I can duplicate how I felt last week again this week, that would be GOLDEN.
SUMMARY
I feel I like was FINDING THE EDGE.
This ended up being a 14 hour week despite missing a day of training on Monday. All three bikes were ridden and this was my biggest swim week to date (~7500m). Saturday was my first open water swim of the year.
The renovation still takes a bit of time and energy but that project is starting to come to an end.
I had a right ankle flare up that cleared itself by the end of the week.
SUNDAY MAY 30 ⛅️
Sleep 3 | Fatigue 4 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 1:45. Flatter route. Elk Lake, Goose, Lochside, so many choices! Stay well fueled. Keep the effort easy. Cover some good distance!
NOTES
Total Time: 110 minutes Distance: 18.6km
I woke up with some tightness in my right ankle and that doesn't make a whole lot of sense to me. It lingered through the day too.
That right ankle was not a bother during the run. I my legs felt like I had a solid ride yesterday and I just went with that. Super chill effort, focusing on posture and breathing while taking in the scenery of Downtown, James Bay and then the western bit of Dallas Road.
Just before I reached my turn around, I noticed a runner heading in the opposite direction as me. Super good form and going a decent clip.
It was a fantastic day to sip lemonade and jog easy along the Victoria shoreline.
Around Fisherman's Wharf, I hopped off the sidewalk and ran on the side of the street. My legs were feeling a bit heavier but I pretended like I was running the last mile of the marathon. No sooner than I was in my make believe world, running for an elusive sub-4 hour time, that runner with the good form pulls even with me (but on the opposite sidewalk).
It's on brah!
5:45/km became 5:20/km and that other runner was still there. Going past the Legislature, 5:20/km became 5:10/km, that other was slotted in behind me, 10m back and still there.
Government Street turns into Wharf Street and the other runner, still on my tail.
Finally on the other side of the Johnson Street Bridge, I turn towards the Goose and my new buddy turned back towards Downtown. So a bit more than 3km of impromptu tempo work on the back half of today's long run.
So the questions is, "was this smart to do?" I certainly felt good with the raised pace; it was comfortable and in the moment, I felt like I had a lot more in the tank. It felt worse to slow down to the plodding pace for the last few kilometres. Maybe a better question to ask is, "if that other runner followed me to Uptown, would I have continued pushing above the prescribed pace?"
To Mile Zero and Back
MONDAY MAY 31 🌤
Sleep 3 | Fatigue 4 | Stress 3 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 80 minutes easy on the MTB. Have fun. Keep things pretty mellow. I'm sure you're going to be a bit tired from
NOTES
Total Time: 0 minutes
I slept well but my right ankle is tight again this morning. Time to hit it with some compression.
Life happened once again, this time it was our drywaller arriving very late to complete his final touches in the bathroom. We have a tile contractor scheduled for tomorrow and it didn't feel responsible to go for a ride with renovation work still needing to be completed.
Tonight's mountain bike ride was a missed workout.
TUESDAY JUN 1 ☀️
Sleep 3 | Fatigue 4 | Stress 4 | Soreness 6
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
*No need for a bike to the pool this day.
5:30am: Swim 2400: 5 rounds (50 easy free, 50 Fist drill, 50 gradual build to strong r :20 after each) Extra 50 easy to get back to your end of the pool. (There is no buoy here)
50, 100, 150, 200, 250 all swim and steady/aerobic. r :45 easy. 50 easy. Then...250, 200, 150, 100 w/ buoy steady and aerobic swimming. r :45 after each. 2x 50 EASY to cool down.
Run 30 minutes easy. Flat route!
NOTES
Total Time: 130 minutes Swim: 2400m
I am marking the sleep as a 3 but only because I napped (slept soundly) from 1600 to 1800 this afternoon. Without that nap, I would have graded sleep as poor; it was restless until 0050 then up at 0455 for the swim.
My right ankle is still bothered and sore again today. I feel that ankle during the swim too. Specifically what is bothered is the fibularis tertius muscle. That has its own cascading effect, namely with the soft tissue running behind the tibia/fibula, fibularis brevis (lateral) and flexor digitorum longus (medial). I have to remind myself that I have been here before with this tiny muscle and it will calm down.
Lanes were congested until the end session. I was in the continuous lane with at times 9 or 10 others. Apart from a female triathlete in a yellow HPR swim cap (our paces matched), I was passing people during the fist drill lengths. I did my best to make it work.
I rode my XC bike to and from the pool this morning and again this evening; easy effort only on the bike, keeping movement, limiting torque in the ankle. I had an errand (get Castelli's tri-suit to the Fed-Ex drop off) so I killed 2 birds with one stone by replacing tonight's 30 minute easy run with a ride. I noticed the bit of added resistance of the XC bike compared to the road bikes I have put time on recently.
WEDNESDAY JUN 2☀️
Sleep 2 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 60 minutes easy. Any bike you like. Inside, or outside. Just keep the effort EASY.
Run 60 minutes: 30 minutes easy running to warm up. 10x :30 strides, 1:00 easy jog after each. 15 minutes easy running to finish up.
NOTES
Total Time: 0 minutes
Morning points: I woke up feeling refreshed which may have something to do with the afternoon sleep I had yesterday. More importantly, my right ankle is less stiff than this time yesterday.
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THURSDAY JUN 3 🌤
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
10 minute commute to pool.
5:30am: Swim 2500: 3 Rounds (100 easy free, 2x 50 steady w/ buoy, 2x 50 Kick building easy to strong r :20 after each) 2 Rounds (3x 100 steady/aerobic effort r :30. 50 STRONG. High turnover/high focus. r :45) 50 super easy. 750 steady/continuous swim. 2x 50 easy to cool down.
Ride 60 minutes easy. Long way home. Nice easy spinning.
NOTES
Total Time: 140 minutes Swim: 2700m
Up and out the door early for the swim. I think 8:15 for the bike to the pool is a PR as I was a bit lucky with the traffic lights this morning.
My ankle was a touch bothered by the kick reps but in good shape for the remainder of the swim. I whiffed on the workout by continuing the 2 Rounds of the main set and making it 3. I caught it, stopped recording the main workout and started recording a basic swim to pick up the long steady 750. I made it an 800 + 50m cool down length and without trying, recorded a new PR. For the 750m distance, I shaved 30 seconds off my previous best, recorded just before Covid 19 hit last year.
Before leaving the pool for the hour ride I had a banana; it sat well (no GI) but the effort was easy. Or at least it was until I decided to hold off a dude on his e-bike during the last stretch of bike path between Helmcken and home
Great way to start the day.
My ankle is feeling better and I had a late afternoon nap to cap it off too!
FRIDAY JUN 04
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
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NOTES
Total Time: 0 minutes
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SATURDAY JUN 05
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
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NOTES
Total Time: 0 minutes
First open water swim of the season and it landed on a windy day. I picked Durrance Lake for the workout venue as it is someplace "new" for me to swim. I was hesitant to get cold and wet but very surprised to feel how warm the water was.