IRONMAN TRAINING 2021
Week beginning Sunday, January 31, 2021
30 weeks until IRONMAN Canada.
This week is a "rinse, repeat" of last week with an small uptick in volume. My goal is to handle that extra bit volume while paying attention to my overall energy level.
I feel I like was EXPANDING MY ENVELOPE
Before I knew it, this was a +13 hour training week and what I didn't do well was keep this training log up to date.
52 Hours, 42 Minutes in the books. 19 Hours more than December.
SUNDAY JAN 31 🌧
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
1st: Run 90 minutes. Hilly route. On trails or dirt if possible. Does not have to be super hilly. A few rollers is good with me. Remember to bring some calories. 200 calories is about right.
2nd: Spin 60 minutes. Outside would be great, but a nice easy spin on the trainer is ok too.
Total Time: 150 minutes
I could have slept a bit more as I was late getting to bed last night.
Motivation was low today and I procrastinated getting out the door. I walked for a bit before hitting the start button on the watch. I could have easily blamed today's rain for my low energy but my thoughts while walking were about my father and I was having a moment of missing him. I took my time, breathed and when I was ready to start, that's when I started.
The run today did feel better than last week but it still wasn't as "springy" as two weeks ago. Regardless, I was feeling good through the first 80 minutes but the last 10, the legs started to feel heavy and I was thankful to be on the final stretch home.
225 calories from 60g of lemonade in a 500ml bottle; this was close to being too sweet for where I am at today. That bottle was empty at 70 minutes.
I rode the trainer to close out the day. Light spinning while I watched an old CBC Sports video of 2012 Subaru Ironman Canada-Penticton. I'll probably watch that video again.
UP LAMPSON AND A MIX OF TRAILS
After the swim, I left the pool, run kit on and ready to go. I checked in with work and no messages so I made my way toward downtown on the Songhess Walkway. This felt exactly like a run immediately after a swim workout; it was uncomfortable. I attempted my best idea of what a stride might look like on the flat road near Spinnaker's Pub but after the 2nd (and every stride thereafter), I walked during the recovery period. It was a slog back to the car too.
SONGHESS RUN FROM THE POOL
I was thankful to get the run in during a dry weather window but I can't help but wonder if the swim took more out of me than I had estimated.
Today was a mixed bag of weather; it was mostly windy with a squall blowing in from the ocean at the south end of today's route. I was thinking about heading west but decided to pedal north and do a lap of the peninsula with the hope of staying out of the weather. That idea paid of and heading into Saanichton, I enjoyed a decent tailwind.
That tailwind didn't last long and I was pedalling into the wind again from the airport through to Lands End Road.
I was out a bit longer than the scheduled 3 hours and that wasn't intensional. I just miss judged the time.
The ride didn't feel super fresh and I was on cruise control for the better part of the ride and enjoying the saddle time. For calories, I replaced "Jujubes" for "Swedish Berries" to see if I liked them better. They are sweeter and I was ok with that (no GI) but they do take more effort to chew and get down. I measured 600 calories worth of candy and added 200 more calories in lemonade crystals to a water bottle.
I did take a relief stop at 3:13 into the ride and finished the last of the Swedish Berries 15 minutes after that.
Throughout the ride, I thought about the run. It was my legs driving the conversation in my head mostly. Could I even do 30 minutes of running? Do I 20 minutes and call it good? Would Elliot mind if I replaced the run for a walk?
Rolling into the driveway, I still did not have a plan but the Nikes, hi-vis vest and headlamp went on and back outside I went.
The run began sucking just as much as I thought it would; if I just carried on, the jelly legs would clear up in about 2 to 3 minutes. 7 minutes in and the legs are still not comfortable.
After 11 minutes however, I finally noticed some spring in my legs! At 15:06, I turned around to follow my way back home. If I could hold form, I might be able to even split the return to my starting point. With 5 minutes to go, I really notice how hungry I am. Back to the crack in the road where I started the clock, I am seconds faster on the return trip. I wonder how much this will haunt me tomorrow...
CLOCKWISE PENINSULA RIDE