IRONMAN TRAINING 2021
Week beginning Sunday, January 3, 2021
34 weeks until IRONMAN Canada.
If last week showed me anything, it is that I really need to do a better job of recognizing and paying heed to the different stressors that may come up. It is time to start putting more raw veggies on the plate too.
I feel I like was GETTING IT DONE.
With extra time off work, I was able to get:
- my first 13.5 hour training week of 2021,
- hit really nice weather for outdoor workouts,
- saw the first small drop in weight and
- got more sleep.
SUNDAY JAN 03 🌦
Sleep 2 | Fatigue 4 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Run 90 minutes. Hilly route. Maybe on some trails?? Easy effort. Bring some calories.
Mobility 25 minutes
Approximate Moving Time: 85 minutes
I had a good sleep last night and woke feeling refreshed.
The Seahawks were up 6 - 3 over the 49ers midway through the 2nd quarter when I headed out the door for the run. I thought I'd change up the route and make my way to the Maplewood/Blenkinsop Road area and then figure out a way to incorporate Christmas Hill.
It didn't take too long to figure out that there wasn't much juice in the legs this afternoon which encouraged me to settle into a conservative pace early.
Around the 42 minute mark, I had a really nice surprise. My cousin Tania and her husband David noticed me jogging on Cedar Hill X-Road. I stopped my watch and we had a wonderful twenty minute visit.
Getting going again meant another warm up and reinforced that conservative pace that I was chugging along with during the fist part of this workout. I made it to the base of Christmas Hill but after leaving the road, the trail was muddy and wet. I walked most of the trail to the top. Once at the top, I stopped to snap a picture for this week before walking down the west side of the hill until I was back on a dry trail.
Regardless of stopping twice on today run, the last 10 minutes felt more like the end of a 2 hour run versus the 80th minute.
Not much to write about as I felt pretty good for the most part. I had a gel at an hour and ten minutes in (Salted Watermelon Gu). The rain started near the UVic Campus, so I made a beeline for home on McKenzie Avenue. That put me in back at the Switch Bridge with 9 minutes still on the clock. I could have done a bit (a lot) more but I called it a ride.
I spend some time with the foam roller before dinner and was surprised at how sore my hamstrings (both) were.
I felt pretty good on the run too with just a hint of soreness in the left piriformis and hamstring junction. I thought it was an easy effort out to Quadra and back along Lochside Trail but my HR monitor said I was working a bit harder.
Once home, I had just enough time for some toast and honey, to mix a bottle of Gatorade and get out the door for the pool session.
The swim was as I was expecting it would be after a bit of running. There was a heaviness to my arms but other than that, the swim went ok. I miss counted a 150m rep, going longer (200m) but cut the cool down by 50m to make up the difference.
SWIM HR CHART
Pretty solid morning! Now that afternoon storm can blow through.
What a fantastic afternoon! No sooner than I rode to Thetis Lake Park, the skies cleared. The trails near the base of Scafe Hill were soggy wet but the further I went, the better the fire roads became. I pushed on past Mount Stewart and explored further up the road. The fire roads became Kallie's Korner; a single track trail that took me the rest of the way to Munn Road. I coasted downhill, past the trailheads into the Mount Work Regional Park but did go off-road once more before connecting with Prospect Lake Road. There was another connecting trail that would have taken me to Hector Road but it was in mud soup, so it would be on asphalt for the rest of the ride.
ALMOST LIKE ONE BIG HILL
Apart from walking a tricky section and a few creek crossings, the ride went really well.
Getting home I still had a capitalized "NOT" off the bike, easy effort run to do. I debated "when to run" for a short bit as I had a bit of daylight left and a belly full of sugar from the ride. Off with the bike kit, on with the run kit and I was back out the door.
I felt good, jogging the Goose toward the water. I turned around at Harbour Road and it was then, I really started to get the hint that my legs had some good stimulus today. Effort was easy, though I found a bit of a kick for the last 800m.
I felt good to great this afternoon. Partly because of a big pasta dinner the night before, partly due the on bike fuelling but I really think the weather had a HUGE part in keeping my spirits high from start to finish.
SUNSET BEFORE FINALLY HEADING IN
I am noticing the quads are feeling worked over now that the bike is washed and put away.
I thought I was starting to feel the fade before the Selkirk Trestle but the last 10 minutes was as comfortable enough to call "Goal Accomplished" for this run.
NICE MORNING ALONG DALLAS ROAD
My watch read 5:48/km which I was surprised as I would have thought the pace was much slower. My heart rate, measured from the strap apparently averaged 139 BPM so maybe I was working harder than I thought; who knows?
Although a 40 minute spin would put me at 14 hours of training for the week, I am feeling like an evening off would be just as beneficial.