IRONMAN TRAINING 2021
Week beginning Sunday, December 6, 2020
38 weeks until IRONMAN Canada.
I may be internalizing the results of the 5k time trial last Saturday for a while. My goal is to metaphorically, put to those thoughts in a box, put that box on a shelf, and get on with the preparation for an Ironman in less than 9 months.
I feel like I was READY FOR A PIVOT
I honestly thought I would be brooding much longer over missing my mini-goal to run a 5K PB. Watching the Daytona Challenge, the 3 promotional emails received from IRONMAN Italy, and an email from IRONMAN Canada announcing their swim and run course had me thinking longer, much longer than 5 kms.
Even with the change in training focus, my legs finished the week feeling heavy and worked.
SUNDAY DEC 06 🌤
Sleep 4 | Fatigue 4 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Ride 90 minutes easy on the MTB. Get out and have some fun.
Total Time: 0 minutes
Today was a miss. Sore throat and feeling off. I know there is a mountain bike ride and this may be the last dry day for a while but I am really looking at curling up with a blanket and watching the Challenge Daytona race.
New Product: I mixed 52 grams of Country Time Lemonade and a pinch of salt into a 600ml bottle and stopped briefly to drink throughout the bike workout; I finished it all before the 70 minutes too. The lemonade crystals are a "first time try" for me as my last tub of Gatorade is almost done. No GI, ok taste and vitamin C.
The shoes and headlamp were with me in the garage and once the bike was put away, I headed out for the run (almost) off the bike. I could still feel some residual fatigue from the run last Saturday; specifically in the left hamstring/glute but my right achilles was stiff too. Tonight's run was a super chill effort around the neighbourhood and I was lucky to have a period of no rain to enjoy the Christmas lights that people have strung up for the season.
HEART RATE FROM THE BIKE
I also didn't run with much of a route in mind other than going over Craigflower Hill (between Tillicum and Admirals). Once I got to Admirals Road, I decided that the hilliest route back would be to simply turn around and retrace the route I just did. Effort was easy and everything felt good too.
I did the mobility after dinner. This routine was different in that there was no background music. First movement(s) showed me that there isn't much internal rotation in my shoulders and the last movement let me know that my left glute/hamstring is pretty stiff and tender.
CRAIGFLOWER OVER AND BACK
After dinner, I headed out to the garage for the workout on the rollers. I felt a bit of the ride from Tuesday lingering in the legs. Regardless I pedalled through and got +70 minutes on the bike. I didn't program the last part of the workout correctly but I did get most of the work in.
VARIABLE HEART RATE RIDE
I didn't top up the tire pressure before tonight's ride and I did notice it; especially on the 8x:45 cadence reps.
NORMALIZED SWIM PACES
The swim felt good though if I was to note anything, it would have been that the burn in the quads during the kickboard lengths.
If the swim felt good, the jog was anything but, even after a decent dinner.
It was heavy, dead legs that never came around tonight. I stopped for a minute or two to snap this week's photo, walked the uphills and stopped the watch with aroung 600m home. Nothing was feeling "injury sore" during the run; just no power or spring off the ground.
I did notice some soreness in my lumbar and right ankle before headed to bed.
I headed out to Thetis Lake Park via the Highland Road. I stuck to the fire roads while in the park. I felt the same heavy legs as yesterday and I wondered if this was still residual fatigue from last week's 5 km TT. I finished a 750ml bottle with 200 calories of lemonade before returning home.
LAP THROUGH THETIS PARK
40 minutes after the bike, I set off on the run.
Given how much yesterday's run/walk sucked and how I fatigued my legs felt on the ride, I accepted that I was in for a very long hour.
I stayed with the single thought of "good form" and a little after 15 minutes, it began to pay off. A rhythm set in and although my heavy legs remained heavy, the run was becoming fun.
Judging by the numbers (pace/distance) afterwards, one might say this run was a sub-par effort but during the run, I was in the moment, staying with the best form I could muster; cadence and breathing followed. I likened it to feeling the dull ache of a 20 km run even though I only did 9. Throw out the numbers; what I felt I accomplished over the course of the 58 minutes was not measured by a watch.
KM SPLITS HINT AT THE STORY
*My right ankle is more sore than last night.