IRONMAN TRAINING 2021
Week beginning Sunday, October 11, 2020
46 weeks until IRONMAN Canada.
I have been consistent with training for the past few weeks. My goal this week is to continue with that same momentum and try to get a bit more sleep than last week.
I feel like I was PUSHING BOUNDARIES
This week's goal was to get a bit more sleep; I don't know how well I accomplished that. I did feel pretty heavy legged on the back half of the week which lets me know that the training stimulus is where it needs to be.
SUNDAY OCT 11 🌧
Sleep 2 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Mobility 22 minutes
Run 1:40 on rolling or hilly terrain. Trails or the Goose (further out) would be nice; effort, EASY.
Stay well fueled. Minimum of 300 calories on this run.
Total Time: 100 minutes Distance: 10 miles
Another sound sleep; nice! I made a great tasting coffee and had a sweet pastry before heading out for today's run.
I wasn't 10 minutes down the road when the rain started to fall. Funny thing, I am happy to run in the rain but if I have to ride in the stuff, it becomes a procrastination show. I had an idea of the direction I wanted to run to get in a hillier route but nothing concrete. I darted of into the subdivision behind the View Royal Fire Hall and is was wonderfully hilly.
The rain became heavier the closer I got to Colwood so once out of that sub-division, I doubled back to work in the up and downs of Helmcken Road. I stayed on Helmcken, past the Hospital and started making my way home through the Knockan Hill area of Wilkinson Road. The flattest section of today's run was the last 10 minutes on the Goose.
I had gels at the 20, 50 and 70 minute marks and drank about 300ml of plain water. I took it easy when going uphill and refrained from smashing myself when going down. Overall, I felt great from start to finish. I ran a bit extra to make today an even 10 miles.
CANADIAN THANKSGIVING DAY ☀️
Sleep 2 | Fatigue 3 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
15 Minutes of mobility
Total Time: 0 minutes
I was rolling with the lacrosse ball during the Seahawks game last night and I found a new hotspot on the lateral side of my left soleus. The hotspots from last week (right quad, right glute med) have worked themselves out.
Last night I slept soundly.
I took the day to get some light work around the yard in. The trellis for my beans was blown oven by yesterday's wind and heartbreakingly, my surf ski was damaged bu the windstorm too; there is a spiderweb of cracks in the carbon fibre. I am sure the I can repair it but it will be a lot of work and I am not sure if the repair would cost more that a new boat. Bummer because I was hoping to get in a paddle today.
I pressed start on the watch to get things going with the 20 minute warm up. I heard the beep telling me that the watch has found some GPS signal; I was expecting a second beep to tell me that my foot pod has connected too. I looked down at my shoes to realize that that foot pad is on a pair of shoes at home. I jogged a few laps agonizing over whether or not to go home a get the foot pod. Another easy lap and I deemed the foot pod as a crutch and I committed to do this workout on feel. To do so, I just needed to figure out where a 300m mark is painted on the track. There was a blue line and a yellow in what I'd call turn 4 that looked to be close. I picked the yellow line as it was the furthest from my starting point.
Effort on the 8x300 was pretty consistent. I heard my coach's voice in my head saying, "Going faster will only hurt the actual workout." The sixth effort felt like work; the seventh and eighth felt good. The 2x12 minute tempo efforts went by quickly as I settled into a comfortable, 5:12/km rhythm.
I brought a 600ml water bottle to the track mixed with 46g of Gatorade. I sipped this throughout the warm up, took a good swig during the recovery period 5 of 8 and sipped again during the 5 minute recovery walk between the 12 minute efforts. I consumed a little more than half, or roughly 90 calories.
WORKOUT PACE CHART
After the last 5 minute recovery walk, the 10 minute cool down felt like a run off the bike.
I was ~40 minutes to Munn; plenty of time to find the trailhead to Regional Trail South. I found the "trailhead" as listed on my Garmin bike computer but it quickly turned into a "hike-a-bike show" for the final 300m through thick brush to get to where I was going.
Once on Regional Trail South, I made my way to a proper "blue trail" called "Executive West". This was a fun trail, mostly downhill in the direction I was travelling. Before heading back to paved roads, I took a quick detour to check out Killarney Lake.
Once out of the park, it was Goward Road to Glendale Trail for the way home. So far, my legs felt pretty fatigued before and during this ride; the ride home felt no different. I was skeptical about the scheduled run. I took my time to put my bike away and get into some running kit.
Once in my Nikes, I took it easy. To my honest surprise, it was less than 3 minutes down the street before I felt pretty good, reacting with the ground. I jogged my typical route on the Lochside Trail to Quadra Street and back.