IRONMAN TRAINING 2021

Week beginning Sunday, March 7, 2021

29 weeks until IRONMAN Canada.

WEEKLY GOAL

It looks like from the works out, I will spend this week slowly coming back from the back injury.

SUMMARY

I feel I like was:
→ TWO STEPS FORWARD
← ONE STEP BACK

I thought I had a good week for being on the mend. I got a little over an hour of running in, lots of walking and a bit of time on the bike. I had a really good day on Wednesday but sadly, I had a QL flare up on Saturday.

I thought I was getting a handle on a really tough project at work but any inertia I had at the beginning of the week was gone by Friday.

It is apparent that riding is going to be an issue until this back heals completely; that make me feel frustrated and mad.

SUNDAY MAR 07

Sleep - | Fatigue - | Stress - | Soreness -
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PLANNED WORKOUT

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NOTES

Total Time: 0 minutes

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MONDAY MAR 08

Sleep - | Fatigue - | Stress - | Soreness -
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

60 minutes Run/Walk: Wear warm clothes so you're warm on the walks! 10 minutes of walking/breathing to start. 8x 4 minutes easy running, 1 minute of walking to rest your breathing. I'm not worried about your ability to run pain free. But I do think you should take the time to reset your breathing every few minutes. 10 minutes walking to finish up with more breathing practice.

NOTES

Total Time: 0 minutes

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TUESDAY MAR 09

Sleep - | Fatigue - | Stress - | Soreness -
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PLANNED WORKOUT

7:30am: Swim 2000: 10x 50 easy swimming. r :30. 8x 50 w/ buoy and a very gradual descend from 1-4, 5-8 r :30. 6x 100 continuous/steady. r :30. 8x 50 Swim and a very gradual descend 1-4, 5-8 r :30. 2x 50 easy to cool down. Optional: 30 minute flat/easy spin on MTB.

NOTES

Total Time: 0 minutes

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WEDNESDAY MAR 10

Sleep - | Fatigue - | Stress - | Soreness -
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

50 minutes: 15 minute walk to warm up/get loose. Run 30 minutes. Easy, continuous. 5 minutes of walking to cool down/finish up.

Optional: 30 minute flat/easy spin on MTB. Ideally you'd ride one of the two days. But what day that is, doesn't really matter.

NOTES

Total Time: 0 minutes

Light, 1km jog to The Athlete Centre felt ok.

Light jog from TAC back home and I felt fantastic!

After work, I put the trainers back on and started with my 15 minute walk; zero back issues. Once the run began, I ran easy and focused on the breath work that I had gone over with Michelle earlier. I wasn't focused on pace but looking back at the Garmin activity, I was around my marathon pace. What I did notice afterwards was that my high hamstring soreness was gone. That would be amazing if I have found a solution to that run limiter.

THURSDAY MAR 11

Sleep - | Fatigue - | Stress - | Soreness -
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Morning or evening walk ~ 45 minutes. Time on your feet. 1:30pm: Swim 1900: 25, 50, 75, 100 easy swimming. Rest as needed. 25, 50, 75, 100 swim w/ buoy/easy. Rest as needed. 100, 75, 50, 25 Swim and build speed from 100-25. 100 is easy, 25 is strong/but controlled. R :30 after each. 100, 75, 50, 25 w/ buoy, same deal. 100 is easy, 25 is strong/but controlled. r :30. 4x (175 continuous/steady r :45, 25 easy r :30) 100 easy to cool down.

NOTES

Total Time: 90 minutes

Solid swim this afternoon. I had fresh tips from Elliot on where my swim stroke is breaking down. With that knowledge, I was able to be more cognizant of where my hands finish at the end of the workout. Last 100m cool down effort came in at 1:53; I am pretty happy with that as I am pretty sure that is an improvement.

The walk was to the McKenzie Interchange and back. My back feels good and I am happy to be walking as both of my gracilis muscles are very sore from yesterday.

FRIDAY MAR 12

Sleep - | Fatigue - | Stress - | Soreness -
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Day 2 TAC Routine. Ride 60 minutes. MTB. Flat route. Ideally this will be outside. Easy effort.

NOTES

Total Time: 45 minutes

Tough day mentally. This project at work is proving to be a challenge. My motivation and ability to concentrate fell like a stone today and I wasn't into going outside for a ride. I sat on the trainer instead; spinning easily upright for the first 30 minutes, then 10 minutes in the aerobars to test the back (the last 5 minutes upright again). I felt good and focused on breathing for the majority of the time pedalling.

I spent some time massaging out my still very tender gracilis muscles before dinner.

SATURDAY MAR 13

Sleep 4 | Fatigue 2 | Stress 5 | Soreness 5
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Day 1 TAC Routine.
Order is up to you. Weather looks pretty nice.
Ride 60 minutes on MTB. Flat route. Easy effort. (yes, exact same as the day before) Walk 75-90 minutes. Nice long walk. Trying to breath appropriately and walk at the same time.

NOTES

Total Time: 90 minutes

My QL decided that it is not as ready to play ball yet and gave me a pretty solid pang to let me know. I seriously don't know whether to scream or cry.

I walked for 90 minutes and skipped the bike ride.