IRONMAN TRAINING 2021
Week beginning Sunday, April 4, 2021
21 weeks until IRONMAN Canada.
Two productive training weeks in a row. Let's go for three!
I feel I like was STAYING CONSISTENT.
Although I did not get on the bike on Friday, this felt like a descent week in the build. Work life has been stable, I am seeing improvements in the pool and we started a renovation project (bathroom).
SUNDAY APR 04 ☀️
Sleep 2 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Run/Walk 80 minutes: Walk 10 minutes to loosen up. Run 65 minutes. Easy effort. Flat to rolling terrain. 5 minute walk to finish up.
Run Time: 66 minutes Distance: 11.6 km
A nice socially distanced, outdoor Easter brunch at the in-laws. From there, I hitched a ride to Sayward Road which gave me enough distance to run the rest of the way home.
I walked 15 minutes before the run and not much after I pressed "stop" on the watch.
This route was mostly flat to false-flat; an overall net downhill route with some dirt sections (perfect for an easy effort). I averaged 5:45/km pace and this was like other recent runs, comfortably aerobic and very focused on maintaining a stable pelvis over the +hour.
Pretty sure that it was Melanie McQuaid that flew past me on Lochside Drive. Cool!
Lochside Trail South to Swan Lake
SIMPLY TIME IN THE SADDLE
Getting off the bike, I didn't waste much time before heading out for the run; enough to get into some running kit and put my bike away.
This run sucked. My legs didn't just feel heavy, they felt like concrete. It took a long 13 minutes to shake the effects of the bike, and even after that, the legs had no juice tonight. Ironically, after 8 minutes, I was averaging 5:35/km on a flat section of the Goose but if you would have asked me, I would have honestly guessed closer to 7:00/km.
After 22 minutes, I pulled the plug on this horrible torture session.
The lane congestion was as bad as I'd ever seen it at Crystal Pool. I finally got out and walked over to the Continous Lane and swam the rest of my time there. In total, I completed 1600m but before staring the 5x100m w/ buoy set, my allotted time had run out.
The forecast had called for rain early this moring but it was dry before I left home and was still dry when I left the pool. I took a 35 minute route through Esquimalt to make my way home. My legs felt heavy, likely from yesterday.
After work, it just so happened that I had a second, afternoon lane paid for at Esquimalt Rec. I was back in the water to get that 5x100m set complete and I did a little more (1200m). After a casual warm up, I did the 5x100m and felt really good (maybe the shorter pool). I followed that with 300m of easy effort swimming and it was then that I started to feel the day catching up with me. After a bit of rest, I finished with a steady 100m and came in at 1:43.1; no joke, this was unexpected.
Solid day, time for bed.
FIRST 63 OF 70 MINUTES
I walked for 15 minutes before the run and I did jogged the last kilometre home after my catch-up with Mike.
About 100 calories of Maynards candy in lieu of a gel was consumed and my soleus (left and right) were mildly stiff tonight.
Although it was a sunny evening, a stiff south-west wind felt way colder than it should for April in Victoria. A quick glance at the forecast for next week gives me some hope that normal, seasonal temperatures will be here soon.
In fact, I had another late afternoon nap (after a long day at work and before swimming).
The warmup sets were a warm up that I needed. My arms felt tired, like my legs did yesterday. The feeling didn't last I soon I was into the workout. My watch quit counting lengths after 1375m; I noticed this part way into the 600m effort. Math in my head is never a strong point but I found myself figuring that I am averaging 1:50/100m so, round that up to 2:00 minutes, multiply by 6 and I should be done shortly before 12 minutes. The last wall was touched at 11:39.
I did short myself 50m on an early warm-up set so that I could "cool down" with 100m and I touched that wall in 1:43. ←PR effort last year.
I am feeling (less effort) and seeing (times are better) improvements in the pool. That is until I bring my GoPro to the pool and watch after the fact. It looks to me that I am hinged at the hip and I need to dedicate time to the mobility work (TAC Routine 2).
At Mattick's Farm on Cordova Bay Road, a dark cell appeared and it started to spit. The precipitation started to get a bit heavier the further north I rode and once in the farmland of the Hunt Valley, I could see rain dumping on Central Saanich. If I was going to do a loop of the Airport, I was going to get wet.
Instead I rode an out and back to Island View Beach. On the return, I could see that the weather was getting worse.
FORECAST WAS FOR SUNSHINE
From there, it would be a southbound race to avoid the rain.
Luck was on my side right until Saanich PD, when I hit an isolated shower. I still had about 20 minutes left on a 3 hour ride too. I stayed out for a bit longer in an effort to get closer to 3 hours.
My legs were pretty much done from the ride and with the reno-work in the bathroom earlier, the rest of me was done too.
84g of Maynard's Sours (Watermelon and Peach Fuzz), 54g of lemonade mix in for a sweet bottle, another bottle of plain water. Good to go or so I thought. I should have packed a bit more Maynards to get to 600 calories; I added a banana instead. Candy consumed after Island View Beach, lemodade bottle done on Lochside Drive (going south) and the water was gone before McKenzie Ave.