Written Sun 10/11 - There are 6 weeks left before Ironman Arizona. This was another "Peak Week", with the 3rd week of Power Phase (3 sets of 8, going to failure) in the weightroom. I feel like I am lazer focused on my goal. Well, at least as focused as I can be, not knowing what my physical limitations will be on the run. The coming week is a recovery week and then the final, even more time-consuming push to the taper. Was on the treadmill for an hour this week, going 20 of the 30 min on Sunday at an easy run pace. No fatigue I think is thanks to the water running and strength training. It's funny how the running gives me such a feeling of joy. 2 years ago this would never have happened.
Got a bike fit Monday and road it for the 100K ride on Saturday. The seat is comfortable but the jury is still out on the aerobar position.
Continuing with acupuncture, medicinal herb tea from my Oriental Medicine doctor for my pouchitis, and physical therapy using the Graston Technique to hopefully solve my plantar f-ing-itis.
Weekly Totals (~19 1/2hr):
Swim 10,200 yd
Bike 7:33?
Water Run 4:05/Treadmill :60
Wts 2 1/3 times - 2 leg, 2 core, 3 upper body
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Monday 10/5 Rest day
Start Graston Technique Physical Therapy; Bike Fit
Tuesday 10/6
am Swim 3100 yd, 45 min water run
3,2,1; 8 x 50 K on 1:00 - 4 Fly, 2 Fr
75 S
7 x 100 Fr mod on 1:30
50 S
6 x 200 Fr on 3:00 (RPE8) - 241, 43, 41, 41, 41, 38
75 SD
Water Run 45 min
24 min RPE7.5-8
felt good this morning
pm Weights - arms, core - power phase 3 sets of 8 to failure
15 min Treadmill w.u. with 10 min of run @5mph
Wednesday 10/7
am Spin Bike Ride 1:30
52 min class, 8 min pre-, 30 min post-class
HR156/133; 1003 cal
(30 min post- HR135-142, RPE7.5)
Zone5- 2:37, z4- 1:04:23, z3- 10:49, z2- 6:15
pm Massage 50 min
Weights - legs
15 min Treadmill w.u. with 10 min of run @5mph
Thursday 10/8
am Swim 2950 yd, 40 min water run
3,2,1; 4 x 75 Fly K on 1:30
75 S
6 x 100 Fr Mod on 1:30; 50 S
6 x 150 Fr on 2:40 - 158, 56, 54, 53, 52, 50
125 SD
Water Run 40 min at RPE6.5-8
pm Spin Class 1:30
HR156/133; 1003 cal
Zone4- 1:04:23
Lift weights - upper
Friday 10/9
am Spin Bike Ride 60 min
Overslept! - 35 min class, 25 min post-class
HR152/131; 657 cal
Z5- 1:02, z4- 37:51, z3- 12:35, z2- 5:48
Physical Therapy
pm nothing
Saturday 10/10 - Kona Ironman World Championships
am 100K Bike Ride - Little Italy Festa
3:22:53?
HR147/125; 2038 cal
17.8 mph ave
The ride is "not a race". First off, no one is keeping time. 2nd, you leave in random waves of 30-50 people 5 minutes apart. 3rd, some people are not doing the full distance. I was in the 2nd wave and finished 4th but have no idea how far behind I was, nor do I know if someone rode faster in the later groups. There were 331 riders but some did 25 miles or 40 miles and others did the whole 100K (~60 miles).
pm 40 min water run at recovery effort
Sunday 10/11
am Swim 4150 yd
200Fr, 200K, 125S
3500 Fr - 49:50
Splits:
pm Water Run 2 hours, Treadmill 30 min
Treadmill - 5 min walk,
3 x 5 min run@ 5mph, 1 min walk
5 min run @ 5.5 mph, 2 min walk
strength training - core, finish arms
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