IRONMAN TRAINING 2021
Week beginning Sunday, October 4, 2020
47 weeks until IRONMAN Canada.
My goal this week is to enjoy the process and enjoy training with some new scenery on Pender Island.
I feel like I was GETTING IT DONE this week.
By Saturday, I was feeling stiff and sore but in a good way.
This week was my first time back at a +11 hour training week which included about 45 km of running.
SUNDAY OCT 04 🌤
Sleep 4 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Run 90 minutes: 20 minutes easy running to warm up. 8x 200 strides @ 5k effort/pace @ 51-54 seconds per 200, 100 as 20 meters slowing to a walk, 60 meters walking, 20 meters shuffling back to a run. 3x 10 minutes @ 1/2 marathon effort/feel (lets aim for 5:08-5:15 per km) 5 minutes WALKING after each effort. 10 minutes easy jogging to cool down.
Ideally you'll do this on the track and you'll have at least 200 calories on hand. AND enough water.
Total Time: 90 minutes Distance: 15 km
I went to bed early last night but didn't have the best sleep. I was up for a bathroom break and had a night sweats too. When morning did come, I did have a big pancake breakfast to start the day off on a better note.
For the 20 minute warmup, I jogged to the track at Esquimalt High. The first effort of 200s had a target of 51 seconds. I ran 51.4, 50.6, 51.9, 50.2, 50.9, 50.5, 50.9 and 50.3; these felt smooth and comfortable. The sun came out and it became quite warm.
After a quick sip of water, the tempo efforts of 3x10 minutes began; my target pace was 5:08/km. The first effort was run at 5:08/km. I had a gel while in the recovery time before the 2nd 10 minute rep. The next 2 reps went by quickly and I found a comfortably focused rhythm at 5:10/km for both.
I felt really good with today's execution.
While I jogged home, I got a message from Mike McD. in Calgary to let me know that while I was doing this workout, he had bested my 10K PB.
At noon, Carina dropped me off at the ICBC office so I could renew my driver's licence. Once I was done, I started to walk home when it occurred to me that if I jogged for a bit, I could save a bit of time. What a difference a couple hours made; I was able to jog very comfortable at a 5:40/km pace for the next 12 minutes.
We took the 14:20 sailing to Pender Island.
Considering that I was still missing the scheduled ride, I put my road bike together and set of to "explore". No worries about finding a hilly route here; there are NO FLAT ROADS on this little island. I am feeling a little cooked as I write in this day's notes. It also means Thursday's ride is going to be full effort as well.
Distance: 34 km Vertical: 685 m
It was a climb out of Otter Bay to get to Bedwell Harbour Road, the flattest section of road that I have seen on the Island. I took it easy and got there in about 20 minutes. This road is a main thoroughfare with no shoulder but beside it was a grass strip (probably the original roadbed) that would be my runway for the 30 second strides. Doing the workout on that surface could have been likened to running a flat bit of XC (and no mud).
The easy portions of this run felt easy. I felt some residual fatigue on the last few strides and going up the last hill before descending into Otter Bay. My soleus' felt better than expected and only protested on the last long downhill. I also enjoyed a "coffee" flavoured Rekarb at the half-way point of the run.
Later in the afternoon, Carina and I walked the trail up Mt. Norman (204m). The weather was sunny and warm at the top and it was fascinating to watch the marine layer move through the islands below. We could hear fog-horns in the distance and every so often, we'd catch a glimpse of a ship moving through the fog; cool!
I made it from Otter Bay, to Clam Bay via Port Washington then to Gowland Point, the most westerly point on South Pender Island in an hour and 14 minutes. That surprised me but I did get a look at some of the hills that I'd have to deal with on the way home. I started putting back some sugar and then had a great ride back.
Overall, I am not feeling completely fresh but this was a super fun ride that I am really stoked with the effort.
OTTER BAY TO GOWLAND POINT
The road riding on Pender was great and I am very thankful that Carina booked this trip.
Acknowledging that my motivation was low, I drank a full bottle of concentrated Gatorade (210 cals) and had another 100 calories in ju-jubes while on the rollers. The hour went by quicky as I watched Stage 8 of the Giro.
My legs felt tired overall and I wasn't popping off the ground like I would when I am fresh but with a belly full of sugar, the run off the bike felt OK.