Written Sun 11/8 - It was a hell of a week. 2 weeks left before Ironman Arizona! Continued to work hard on Tuesday and Wednesday. Thursday was the start of the taper, cutting mileage especially, though keeping the run mileage steady. As I said last week, the goal of the taper is to shed fatigue while losing a minimal amount of the hard earned conditioning. As an athlete back in the day I always looked forward to the taper because it meant a culmination of all the hard work. THE BIG EVENT was just around the corner. As a coach the taper always made me nervous because you're trying to do the best for your athletes in getting them to their best possible performances and you can really screw that up. Being in both positions for the coming Ironman I'm feeling both.
Though I'm 4 days into taper I'm feeling as much or more fatigue as last week. I know that it's normal and will take time...that's why the taper lasts 2 1/2 weeks. I'm greatly concerned about the run. I intended to have a shorter taper for the run because of the lack of training I've been able to do. The left calf and heel are sore after the weekend so I obviously have to back off, accept my current limits, and get to the starting line. That means no weightbearing running before the weekend at the earliest. I don't want to admit it but I didn't listen to my body on Sunday morning and over did it.
Continuing medicinal herb tea from my Oriental Medicine doctor for my pouchitis and physical therapy using the Graston Technique for the plantar f-ing-itis. No time for acupuncture.
Weekly Totals:
Swim 11,200 yd
Bike 8:03
Water Run 1:25/Treadmill or Road 3:18
Wt Training 1 core workout
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Monday 11/2
Rest Day
Physical Therapy - Graston Technique
Tuesday 11/3
am Swim 3300 yd, Water Run cancelled due to fatigue; Core exercises
3,2,1; 6 x 50 Fly K on 60
125S
7 x 100 Fr mod on 1:30
7 x 200 Fr (RPE*8) on 3:10 - 238, 40, 40, 39, 38s
125 SD
Core workout
pm Spin Bike Ride 2:00
HR137/126; 1202 cal
z4- 23 min, z3- 1:17, z2- 14
feeling ehausted
Wednesday 11/4
am Treadmill run 60 min
pm Spin Bike 2 hours
2 x 60 min classes
HR139/125; 1236 cal
Z4- 12 min, z3- 1:36, z2- 13:00
8 min easy to end ride
feeling exhausted, tired
Thursday 11/5
am Swim 3250 yd; Water Run :40
3,2,1; 4 x 100 Fly K on 2:05
4 x 100 Fr Mod on 1:30
8 x 150 Fr (RPE9) on 3:00
9 x 50 Fr Sprint on 45 - 36-37's
75 SD
Water Run :40
pm Mom's BDay
Friday 11/6
am Spin Bike Ride 60 min
HR146/122; 564 cal
Z4- 17min, z3- 27 1/2, z2- 27min
Felt fatigue but easier to push HR up compared to earlier in the week
Physical Therapy
pm no workout
Saturday 10/24
am Swim 3750 yd
300S,200K,125S
3000 Fr 42:49
200 fr split - 2:37
500 splits - 702, 710, 709, 708, 708,
125SD
pm 45 min water run, 1:15 run on dirt track
1:15 run - 3 min walk wu; 2 x 15 min run, 1 min walk; rpeat 5 run, 1 walk; walk c.d.
HR131/115; 630 cal
Z3- 51, z2- 12 1/2, z1- 6min
Sunday 11/8
am Brick 3:03 bike ride, 1:03 run
Bike - 3:03, 53.0 miles
HR129/111; 1444 cal
Zone3- 43 1/2, z2- 2:02 1/2, z1- 13
~5min transition
Run 1:03 on dirt track/path - walk 4 min, then 5min/1min run/walk repeats, 6 min walk c.d.
HR132/117; 542 cal
Overdid it: should have stopped after 15 min due to discomfort. Too much of a run after running last night. Strained calf...stupid.
pm 900 ez Swim
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