IRONMAN TRAINING 2021
Week beginning Sunday, February 14, 2021
32 weeks until IRONMAN Canada.
WEEKLY GOAL
Getting up earlier (pre-dawn swims now scheduled), handling the change (my role at work, winter weather) are things that I expect to navigate this week. I believe I can be a better athlete proprioceptively while in the pool too.
SUMMARY
I feel I like was in INJURY PROTOCOL
I only have myself to blame for this one. A little to much time playing in the snow with the shovel tipped me over the edge. I've been here before, specifically with this injury. Sometimes it is a seemingly harmless crack in my back forshadows what is to come and this was no different.
SUNDAY FEB 14 ❤️
Sleep 3 | Fatigue 4 | Stress 2 | Soreness 6
Rate on an scale 1-7 1=best 7=worst +5 is a warning
NO PLANNED WORKOUT
Valentine's Day!
SNOWFALL WARING NUMBER 2
A Pacific front will cross Vancouver Island today spreading snow over Vancouver Island and Sunshine Coast. The snow will change over to rain over Greater Victoria and Southern Gulf Islands this evening as another system reaches Vancouver Island, but is expected to continue as snow at times mixed with rain until Monday morning over other regions.
Total snowfall amount of 5 to 10 cm is expected today and another 2 to 4 cm is forecast for tonight over most regions.
NOTES
Total Time: 0 minutes
I feeling bit stiff and sore from shovelling snow yesterday. I shovelled again today for a couple hours and got +10,000 steps in doing so.
MONDAY FEB 15 🌧
Sleep 4 | Fatigue 4 | Stress 4 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 50 minutes easy. Followed by 10x :25 strides, :35 walk after each. Short walk to cool down.
Mobility 30 minutes
NOTES
Total Time: 60 minutes
Poor sleep and I woke with what feels like an MSG headache. Snow, slush and ice on the roads and the Goose is not clear (yet). I am going to swap tomorrow's scheduled indoor ride with today's run.
The Advil kicked in early in the afternoon and I was on the rollers before dinner. Easy effort and I watch the Rich Roll interview of Justin Williams.
TUESDAY FEB 16 🌤
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
7:30am: Swim 2300: 2x (100 easy swim, 100 swim w/ buoy, 100 kick. r :20 after each) 2 rounds (50 strong r :20, 200 aerobic/steady r :30, 50 strong r :20, 150 aerobic/steady r :30, 50 strong r :20, 100 aerobic/steady r :30, 50 strong r :20, 50 aerobic/steady r :30) 100 super easy to cool down.
Ride 60 minutes: Easy spinning on the trainer or rollers.
NOTES
Total Time: 52 minutes
I slept oddly and what was yesterday, general overall muscle soreness from shovelling snow, is now a localized, soreness in my lumbar. Nothing that was going to keep me from going to the pool but noticeable enough for me to write it down.
The swim itself was ok in the beginning. I swam in the "continuous lane" this morning and it seemed to be a good rotation with the others I was sharing the lane with. The watch didn't credit me for the full 2100m but all the lengths were done; I plugged in the workout and it didn't add up to 2300m (a 600m warmup, a 1400m main set and 100m cool down). I was just happy to be in the pool regardless. The last 200m in the main set felt slower and I noticed my mind thinking about work on the next 150m effort. It is unlikely that I will book a 7:30am swim on a work day going forward.
Along with time on the yoga mat, I briefly used my massage chair too; it felt good.
I walked instead of running tonight. My back felt good while moving but if I sit or stand for any length of time, it stiffens up. I spent about 30 minutes of very focused time on the massage chair tonight and followed that up with another session on the yoga mat. It felt like the knot gave up its fight while getting worked over by the chair and I had a very satisfying, chiropractic-like realignment while stretching.
WEDNESDAY FEB 17 🌤
Sleep 2 | Fatigue 2 | Stress 3 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 75 minutes: 15 minutes easy spinning to warm up. 8x :45 high cadence, :45 easy spinning after each. 4:00 easy spinning. 2 rounds (3x 4:00 @ a pace you could hold for 30-40 minutes, 1:00 very easy spinning between each) 8 minutes easy spinning after each round.
Run 30 minutes easy.
NOTES
Total Time: 30 minutes
Good sleep last night but more importantly, my lower back can be described as "deep tissue massage" sore and versus the "protect the spine at all cost" sore felt yesterday.
The back held up for most of the day and after work, I decided to get the run done first. The sun was shining and I'd rather not run in the dark if there was still the odd patch of ice.
I started with a walk (+2 mins), then a light jog. I felt pretty good; good enough to stray out of my neighbourhood and down the bike path. I turned around early not because I was feeling bad or that I was worried about my back, but because someone had a pit bull out for a walk and I trusted my instincts to not approach that animal any closer than I did.
The run was a success, or so I thought. Maybe 30 minutes after getting home, things with my back started to go downhill.
Advil before bed is not a good omen.
THURSDAY FEB 18 ☁️
Sleep 4 | Fatigue 2 | Stress 4 | Soreness 6
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
5:30am: Swim 2300: 6x 50 gradual descend 1-3, 4-6 from easy to moderate r :15. 6x 50 as 25 fist drill/25 strong finish to your stroke r :15. 100 steady kick. 10x 150 steady as 2 Swim, 2 w/ buoy r :30 after each. (You'll do 6 swim, 4 w/ buoy) 100 super easy to cool down.
Mobility 25 minutes
NOTES
Total Time: 0 minutes
No swimming. Up at 0440 to test the back and I am a no-go today.
Specific to what is sore in order of pain:
- Longissimus Thorasis (Lower Left).
- Tensor Fasciae Latae (Left).
- Sartorius (Left).
I've been here before and even though this sucks right now, I will recover. Specifically recalling a very similar situation with myback 14 months ago in Maui where I rode the top third of the road to the summit of Haleakalā after a back spasm just two days before.
FRIDAY FEB 19
Sleep 1 | Fatigue 2 | Stress 4 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 60 minutes. Flat route. EASY effort
NOTES
Total Time: 0 minutes
No run today. Besides a sound sleep last night, I did get a late afternoon sleep in as well. I would have normally would have marked that down as a nap but I was out for more than a couple hours and I was told that there was some pretty good snoring too.
SATURDAY FEB 20
Sleep 2 | Fatigue 1 | Stress 4 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
3:30 Ride on road or MTB. You haven't hopped on the goose or Great trails. I'm a proponent. Minimal stops, very safe, lots of places to pee. Gives you a great chance to practice drinking more! Fueling all day long. That's the name of the game. Easy to steady ride. You've got a big run the next day. No need to crush yourself on this ride.
NOTES
Total Time: 0 minutes
Despite the extra sleep yesterday, I slept pretty soundly again last night (up once to use the bathroom). No Advil to mask the paint in my back and I am still less than ready to push anything today. Carina and I went for a walk this morning. The good news is that the pain is moving outward from the localized spot on my lumbar; this is usually a good sign.