This log is for TWO weeks of training. As expected due to work, there is less than 1 week's worth of workouts. Long hours (including a 90+ hour work week) and high stress required a nearly complete cutback in my training plan. I did manage to get 1 swim and 1 strength training in on Tue. morning, Sep 24, knowing that might be it for a week. I always kept the option open if an opportunity came along but since sleep was in short supply I chose to get Zzz's so as not to up my stress load even further. The 2.4 mile Tiki Swim was Sept 29th and I thought I could squeeze it in since I'd gotten home by 9pm or so the night before. In the end it was one of those "live to train another day" type moments when I woke up the next day. Not only did I need my energy for work but I also thought about the potential for ending up with a cold or something if I'd raced and then not being able to train for days after the work project was done.
Training restarted on Wednesday morning, my birthday, and it was great to be back at it with only 6 1/2 weeks left until Ironman AZ. Having missed more than 1.5 weeks I was cautious in how much I did. I didn't just jump back in at the level I left off at. I figured it'll take about a week of roughly 80% of the previous volume before I can plow forward. I also listened to my body and the amount of soreness I felt on Friday morning, scaling back on the swim, even ready to eliminate it altogether. I also reverted back to the "reverse Galloway" walk/run interval of 2 min walk, 1 min run. Well, except Saturday when I ran with someone else and let myself get swept up by the conversation.
It feels great to be back training. I know I had to make choices these past few weeks that compromised my training. While I'm passionate about Ironman and doing my best, I'm not a paid professional athlete. Priorities, like job, coaching, and family, have to take precedent. I look forward to the next 3 weeks of building to a peak, seeing how much I can push myself to my limits (without getting injured or sick), and then tapering for Ironman Arizona. 6 weeks to go!
2nd Week Totals -
Swim 3 times - Total ~7500yd
Bike 2 times - 2x Road 6:10 (108mi); 0x Trainer
Run/Walk times - 0x elliptical; 4x run/walk 3:33
Strength Training - Chisel Phase - 2x upper, 2x core, 2x lower
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9/24 Tuesday - only workout for the week of 9/23 - 9/29 (not counting the long hours and the frequent lifting of 30 lb boxes every day.)
am - Swim 3,600 yd; Strength train - chisel phase - no time for core
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10/2 Wednesday
am - Swim 3500 yd; Strength train - chisel phase (no core); :45 Walk/Run
700S, 6 x 50 RI 10 - 2 back, 2 br, 2 free (eliminated fly)
100, 200, 300, 400 Fr - RI15s/100 max (e.g. 200 = RI20s)
400, 300, 200, 100 Fr - RI10s/100 max
16 x 25 S RI 10s max - 4 Fr (instead of fly), 4 Ba, 4 Br, 4 Fr
100 CD
Strength train - chisel phase - save core for later
:45 Walk/Run - 2 min walk, 1 min run
pm - 1:00 Lunch time road ride, 19.8 miles. Then no training - birthday dinner
Thursday
am - 1:30 Walk/Run - slept in some so cut this short by :15
pm - Acupuncture appointment at lunch; met marathon Olympian Meb Keflezighi; no training after work - coaching work
Friday - slept in 'til 5am and cut swim workout short - feeling sore
am - Swim 2100 yd; Strength Train - chisel phase, core work
600S, 200K, 200S
2 x (5 x 100 Fr on 1:35) - RIx 30s between sets
100 CD
pm - none
Sat - trained with some Team Challenge people
am - Brick - :35+ Open water swim, :43 run/walk +cool down
4.2 miles, 10:19/mile pace
pm - none
Sun - glorious morning, 8 hrs sleep
am - Brick - 5:08 road ride; :30 Walk/run
Ride supposedly had :27 of stop time - 19.01 mph
Walk/run alt.1.5min; +6 min cool down walk - 3+ miles, ~11:05/mile pace
pm - strength training - core
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