SOCIALLY PROFILED
IRONMAN TRAINING 2021
Week beginning Sunday, January 17, 2021
36 weeks until IRONMAN Canada.
WEEKLY GOAL
I have a good streak going so far this January. My goal for this week is to keep that momentum going and to stay on top of a couple of niggles.
SUMMARY
I feel I like was SURFING THE WHOLE WAVE
From peak to trough, this week had it all. The week started with a solid long run (peak) and ended with a 3 hour ride on fatigued legs (trough). This week also saw the end of my streak of 22 consecutive days of at least one workout. This week was just shy of 12 hours.
Work/life balance was a bit harder this week; I did have to spend more time on the keyboard than normal.
The week ended with some memories of my dad. I am not anywhere near over the loss of him.
SUNDAY JAN 17 🌤
Sleep 4 | Fatigue 5 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1st: Run 1:30. Flat route. Easy effort. Maybe get yourself onto some dirt for part of it. (not mandatory, but doesn't hurt)
2nd: (Timing is up to you) Ride 60 minutes. Any bike. Keep the effort EASY. Can be inside or outside. This is basically your spin out after the longer run.
NOTES
Total Time: 145 minutes Run: 10 miles
I don't think I slept all that well as I was very groggy this morning. I am a bit stiff too.
The question for me today is, how do I follow up a solid ride from yesterday, while still feeling that ride in my legs?
The answer is to go out and have an even better run on Sunday!
Carina dropped me off at Michell Farm on her way to Sidney; that should put me at 90 minutes away from home on a flat route with sections of dirt road. My right ankle barked on my first step, and only my first step; it was solid for the remainder of the run. In fact, everything felt solid today.
The story I couldn't wait to get home and write started just south of Royal Oak Avenue. 3 guys, all half my age, had gathered along the side of the trail. As I went past, I heard them talk about the run they were planing to do.
It was maybe a minute down the trail when I heard their footsteps. The first guy went by me at what I guessed to be 5 min/km and his two friends were a touch slower. I am feeling good and with quicker people ahead me, I decided to match pace with the slower two.
That pace lasted for maybe a kilometre for the two ahead of me. The gap that they put into me was gone and their effort fell off. Not only was the first guy putting the hurt on these two, I don't think they were happy being caught either.
The fastest of the these 3 was further up the trail but had stopped to wait for his buddies. He was looking at his friends still down the trail with a dejected disposition as I went past.
I held the effort through to the Monkey Tree Pub but really, I felt good right through to Pearkes Arena where I did a lap of the parking lot to get to 90 minutes and 10 miles even. I felt like had lots more in the tank at the end too.
NORMALIZED KILOMETRE PACES
The bike really had not much to report. I watched the 4th quarter of the Tampa Bay vs New Orleans game. I stopped 5 minutes short of the hour to roll out my hamstrings and piriformis.
MONDAY JAN 18 🌤
Sleep 3 | Fatigue 4 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
5:30pm. Swim 2200: 2 rounds (100 easy free, 100 swim w/ buoy, 100 kick w/ board. Rest as needed after each) 6 rounds (50 building kick from easy to strong r :20, 50 building swim from easy to strong r :20, 50 as 25 fist drill/25 EASY r :20) 2x 300 steady/smooth. Find your rhythm and settle in for some longer swims. R 1:00 after each. 4x 25 easy to cool down.
Mobility 22 minutes
NOTES
Total Time: 58 minutes Distance: 2200 m
The swim went ok. Two things of note: I did get a pretty good chlorine burn in my right eye; uncomfortable but not a show-stopper. The other being my right ankle was not happy with the kicking tonight. On the 6th of 6 rounds, I replaced that last kickboard rep with just a 50m swim because my ankle was pretty aggravated.
TUESDAY JAN 19 ☀️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 65 minutes: 30 minutes easy spinning. 12x :30 high cadence, :45 easy spinning between each. 20 minutes easy spinning to finish up.
5 minute warm up/loosen up before the run
Run 45 minutes easy.
NOTES
Total Time: 120 minutes
A bit of a restless sleep and I am stiff and sore this morning. I think an hour on the massage chair is in order today.
Today was cooler but sunny so the indoor ride was replaced with a clockwise loop of the waterfront. It might have been easier to ride in the gargage. Nice weather but my quads had very little to give.
I did ride with for a bit with another trackie; cool!
GOLDEN HOUR RIDE, KING GEORGE TERRACE
The run was a slightly lengthened jog out to Quadra Street via the bike path. Again, no juice in the legs and if I had a chance to do this over, I probably would have cut this short to 30 minutes. Fiblaris longus tendon, behind the lateral malleolus (to be specific) was not happy; so same ankle that I was complaining about recently except the tendon running behind the outer ankle bone instead of in front of it.
I can feel the workouts from last weekend.
WEDNESDAY JAN 20 ☁️
Sleep 4 | Fatigue 5 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
5 minute warm up/loosen up before the run
Run 65 minutes easy on rolling to hilly terrain.
Mobility 22 minutes
NOTES
Total Time: 62 minutes Distance: 9.9 km
After a so-so sleep last night, it was a 4 appendage effort to get out of bed this morning. Good news is the first steps of the day were pain free for my right ankle but the rest of the body is stiff.
My right ankle did ok on the run tonight but maybe it was that the rest of me was feeling a bit beat up that made that ankle feel not so bad...
With the intension of doing my typical Craigflower Loop plus a bit more, I needed figure out that "bit more" and find another 20 minutes to make tonight's alloted total time.
At Gorge Road, I had an idea thinking that I could join up with Craigflower Road further south and continue with my loop and some added time. Once I got to the Selkirk Trestle though, I abandoned that plan. This night couldn't have been more perfect for a cruise along the shoreline; it was dark, meditative and awesome. The windless night made for a perfect reflections of the city lights on the water of the Upper and Outer Harbour. I feel lucky to call this place home.
At the end of the Songhess Walkway, I headed up Head Street; my thought was the hill would add to tonight's "hiily terrain" component. After reviewing the activity, there wasn't as much elevation change as I thought. Regardless, my body feels like it did more than 10km of hills.
THURSDAY JAN 21 ☁️
Sleep 2 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1:30pm. Swim 2200: 6x 100 swim gradually descend from EASY to a moderately strong effort. R :20 after each. 3 rounds (8x 25 Odds: STRONG/FAST, evens: Easy/Relaxed r :10 after each, 3x 100 steady/smooth w/ buoy r :30) 4x 25 easy to cool down.
Ride 65 minutes: 15 minutes easy spinning. 3x (:45 high cadence, :30 highER cadence, :15 HighEST cadence, :30 easy after each) 1:00 easy. 5x 3:00 @ an effort you could hold for 30-40 minutes(20k effort or so) 3:00 easy spinning after each. 10 minutes easy to cool down.
NOTES
Total Time: 117 minutes
Amazing what a good night sleep will do. My feet hit the floor this morning with more energy than the past few days.
At the pool, I was in Esquimalt's"Fast Lane" for the second time. I think I am over the mental hesitation of booking this lane. I haven't seen the crowd that occupies the fast lane at Crystal Pool. This workout, along with the swim on Monday, flowed well with everyone around me.
Swimming 2200m is an easy ask by itself but I was challenged with the shorter, 10 second rests during the 8x25 sets. I felt a good upper body "pump" after this swim (like I had just left the gym).
SWIM PACES
The ride on the trainer was uneventful and I had an Elite Men's XCO race on in the background. The garage was noticeably colder tonight, even with the fan on its lowest setting.
FRIDAY JAN 22 ☀️
Sleep 4 | Fatigue 4 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
5 minute warm up/loosen up before the run
Run 30 minutes. Flat route. EASY effort.
Mobility 30 minutes
NOTES
Total Time: 0 minutes
"All good things come to and end."
The streak is over and to be honest, I am feeling ok about it. This was a long day on the keyboard and even though it was sunny, I more felt more motivated to finish a project for work than I did to go outside. Soon it was dark, dinner time and it was colder than normal outside; little motivation to lace up the sneakers.
Instead, I cooked dinner with Carina and spent the evening with a lacrosse ball focusing on some tender quads and hamstrings.
SATURDAY JAN 23 ⛅️
Sleep 4 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 3:00 on road bike, flat to rolling terrain OR>>>> 3 hours on the MTB. On the Goose or Great Trail. Stay hydrated! And make sure you take in at least 200 calories an hour Effort is easy to steady. Ok to have some pressure on the pedals, as long as you're well fueled and you can carry on for the final 30 minutes or so.
Mobility 20 minutes
NOTES
Total Time: 197 minutes Distance: 80 km
Another January day with dry roads and that means I am on the road bike. Last Saturday was close to a 3 hour ride so it was a no brainer to do another trip out to Lands End Road. This week, I reversed the direction of the route and rode it clockwise. I also included the punchy, Prospect Lake Road into the early part of the route.
My quads felt fatigued right from the start and that Prospect Lake idea did not help to get me into the groove that I thought it would. This was a "soldier on" effort from start to finish as I did not feel anywhere near as fresh as a week ago. It was noticeably cooler than last week too.
The twinge in my piriformis didn't appear until the second hour this week (an improvement) and I really only noticed it once (Mt. Newton X-Road area).
Calories and fluids
I packed 36 jujubes and consumed 32 (~530 calories). I also upped the concentration of Gatorade in my bottles from 53g to 66g (~250 calories each) and consumed a litre (~300 calories). No GI today though I can hear the talk I may get of next Thursday regarding just 1 litre of fluid. This did meet the goal of minimum 200 calories per hour at around 275 cals/hour. The more I do this, the better I will get at it.
Before bed, my legs had a nice ache going; stimulus received.
LANDS END LOOP CLOCKWISE
