IRONMAN TRAINING 2021
Week beginning Sunday, October 25, 2020
44 weeks until IRONMAN Canada.
For the past number of weeks, I have been increasingly preoccupied with my goal of running a 5K this autumn. This week, I will get a chance to put together a mini-race week given the workout on the schedule for this Saturday.
I feel like was STAYING CONSISTENT.
I started to feel this month's volume by Tuesday where in the past two weeks, things crept on me on Thursdays. Fortunately this week, my coach had reduced volume programmed in with a crescendo effort on Saturday.
Looking back on October as a whole, my routine is back to "putting in the work". I was active on 25 days for roughly 38 hours of running and biking; this included 192 km of running with a nice amount of quality (hills and track).
SUNDAY OCT 25 ☀️
Sleep 2 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Mobility 15 minutes.
Run 80 minutes: 20 minutes easy running to warm up. 5x :40 strides, 1:20 EASY jog after each. Then... 4x 9 minutes @ 1/2 marathon effort/focus (flatter road, Lochside/Goose would be ideal) 1:00 WALK between each. 10 minutes easy running to cool down. BRING CALORIES
Total Time: 90 minutes Distance: 15 km
I had a much better sleep last night compared to what I was getting last week.
My legs felt a bit dead today during the mobility routine (lunges in particular).
I walked for a bit before hitting start on this run. I felt just ok at the pedestrian pace of the warm up. I headed toward the gravel part of Lochside Trail just north of the Monkey Tree Pub.
Once there, it was time for 5 strides and all 5 of them felt terrible; heavy legs, no juice.
I was prepared to go through the motions for the 9 minute efforts but unexpectedly, things just started to click. Running felt light and effortless and I found myself having a lot of fun. I had a "coffee flavoured" ReKarb between the 3rd and 4th efforts.
It was a comfortable jog home from there.
I was developing an ingrown toenail on my left big toe. I addressed it before the run and I wore my Altras this afternoon. This may have been my most fun activity in those shoes so far.
I stopped for a traffic light at 9 minutes and then for a walk break at 22; anything to dump the tension built up above my ankles. I felt a bit better after 30 minutes but this was in no way a fun jog.
After dinner, I headed out to the garage for a late spin on the rollers. I rode the TT bike and if I could do a couple things over, I would:
Turn the fan on. It was cool to start but without a fan, this workout became a sweat-fest and I haven't wrapped this bike for indoor workouts yet.
Wear a different chamois. I ended the workout not long into the "cooldown" because of some uncomfortable rubbing that did not seem worth the extra 10 minutes of spinning.
SLOW JOG ALONG THE GORGE
Although I woke breifly at 0515, last night's sleep was the best I've had in a long time.
Information about the availability of UVic's Centennial Stadium is next to nonexistant so I decided to drive there and check it out. After arriving, I found the gate open and a sign stating "If you have COVID symptoms, DO NOT ENTER". I paid for parking, set my kit near the grandstand and set off to do my warm-up.
The UVic track surface, being a legacy of the 1996 Commonwealth Games, was awesome underfoot. The warmup felt good; the weather was near perfect and I had this entire facility to myself!
Then the varsity soccer practice on Field #4 ended and the players started to make their way across the track. As I was getting a sip of water before the "Time Trial", the soccer coach gave me the reason that I was the only person on the track today. The stadium has been closed since March. The reason the gate was open was to allow the soccer team use of the closest parking lot for their practice. Short story: I had to leave.
It was a 10 minute drive to Oak Bay and the track there.
This run was a much different experience to my 4600m effort, 6 weeks ago, on September 19th.
Right from the start, I was focused on pacing. Mentally, my task was to stay with posture, breathing and cadence and for the most part, that is where I was. These details were discussed with my coach on our weekly call; I feel it paid off. I had a fancy workout out programmed into my watch but I ditched that idea and took manual splits at the 200m marks. I missed capturing just one 200m split.
PACING PER 200M
A FEW POSITIVES FROM THE EFFORT
- I felt more in control of the effort through 10 laps
- I left the track feeling worked but not as shattered as I did in September.
WHAT STILL BUGS ME
Today was as good of a day as I could have hoped for. I felt well rested, the weather was absolutely perfect (cool, sunny and next to no wind) and when I my plans were thrown off, I adjusted by finding a new venue in short order. What bugs me is that the goal was to hold an average pace of 4:25/km for this workout and I was off schedule with a 4:30/km; or 2 secs per 200m slow.