SOCIALLY PROFILED
IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, October 10, 2021
46 weeks out from race day.
WEEKLY GOAL
Time to get going. My goal is just to (re)start the plan
SUMMARY
Total Time: 100 mins Running: 17.2 km
I feel like I SPUTTERED (a bit)
This week was to be my jumpstart to getting back into a routine. I sort of got there with 3 runs and 2 much needed mobility sessions. Bike and swim are re-introduced ironman2020-45weeksout. The weather was mostly grey and wet and that didn't help.
Work has been busy and I am getting some work done around the house too.
SUNDAY OCT 10 ☀️
Sleep 6 | Fatigue 1 | Stress 2 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Just a nice easy run.
NOTES
Total Time: 33 Minutes Distance: 5.4 km
Terrible sleep. Night sweats and a headache kept me uncomfortable last night. I had 2 bananas at 0200 and toast and jam at 0400 to help get through the night.
I did the latest Body Weight Warrior Full Body routine and my hamstrings and glutes were tighter than I have ever remembered. Quads and hipflexors were in a happy spot however.
Mid-afternoon, I laced up my shoes and did go for my first run since IRONMAN Italy a whole 21 days ago. I kept it very easy and it felt incredible to move again. The weather was nice and that helped.
MONDAY OCT 11 ☀️
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
No workout. Yard work and family time.
NOTES
Total Time: 0 Minutes
A much better sleep compared to yesterday.
TUESDAY OCT 12 🌧
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Afternoon run with Yauki.
NOTES
Total Time: 49 Minutes Distance: 8.4 km
Despite the light rain, I met Yauki at his house and we did a counterclockwise lap along the Songhees Walkway, going up the hill on Lampson Street first. Yauki tends to run a touch faster than I would if I was on a run by myself; he is also looking to run with someone a touch slower so he can run more frequently. That pacing was pretty much how this run worked out.
Vastus Medialis on both legs became tender and when Yauki wanted to walk after 8km, I was good with it. We walked 13 minutes back to our neighbourhood. No other aches and judging by my recorded (perceived) heart rate, there was work being done.
WEDNESDAY OCT 13 ☁️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Time to set up the rollers.
NOTES
Total Time: 0 Minutes
I slept soundly despite working until 2300 last night.
After work, I went to the garage to prep my road bike for a ride and while pumping up my front tire, its valve extender unthreaded itself. Tire removed, extender retreaded and then to re-glue the tire back on the rim; I ran out of desire to go for a ride. A sore throat and general aching feeling plus the grey skies didn't help either.
Instead, I worked on the front yard (repairing a neglected lawn) until dark.
THURSDAY OCT 14 🌧
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers ~ 45 minutes. Easy. Just some spinning to move.
NOTES
Total Time: 0 Minutes
Not the best sleep. Up at 0300 hungry and congested; I had 2 bananas and finally fell back asleep.
This was a missed training day but I did get a start on dismantling the chimney.
FRIDAY OCT 15 🌧
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Mobility: 60 minutes
NOTES
Total Time: 60 Minutes
Long day at work but I did make time for the mobility routine. It was a good stretch that highlighted that I have work to do with my glutes and hammies.
I did get a bit more of my house chores done by dismantling another section of our old chimney.
SATURDAY OCT 16 ☀️
Sleep 1 | Fatigue 2 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
45 minute run; easy and flat.
Mobility: 15 minute runners routine.
NOTES
Run Time: 51 Minutes Avg Pace: 5:53/km
The weather forecast called for an "atmospheric river" and although the day started wet and grey, the sun came out and we had a really nice day in Victoria.
I ran slightly longer than what was scheduled (~5 minutes) getting past the Johnson Street Bridge before turning for home.
The adjectives light and effortless could easily be used to describe the trip to into town and back. Maybe the warm sunshine had something to do with that.
My hamstrings and glutes were tight and I did roll them out before putting on the trainers. With that, I focused on breath work while on the bike path today. 
The mobility routine was done after the run.