Ironman Training Log

Combining weeks 5 and 6 into the same post since they were both short weeks.

I allowed myself a bit of a break with the holidays, then started feeling worn down.

The old me would have powered through, but I gave myself a few extra rest days.

Here’s why.

I can take a few days off to prevent myself from overdoing it and getting sick. Or, I can push through, get sick, and be forced to take a week or more off later.

I opted for a few days now. And surprise, surprise, I didn’t get sick.

I struggle with days off. I always have. But so much has to go into this training; I really can’t afford to risk a few weeks off due to a cold, COVID-19, or the flu.

This is a reminder to give yourself a break when needed, so you don’t need an extended break down the road.

Strength

I kept my strength training to two sessions per week. I’ve mostly eliminated the third session due to my fatigue from the 6-9 endurance sessions I’m doing.

I have one more week of this routine, and then in week 8, I will be progressing to the next stage of my strength training program.

Keep following to see the progression from Foundational Strength to Strength Power.

Strength 1 (Foundational Strength)

• Warm Up
• Back Squat: 3×4
• Bent Over Row: 3×4
• Sled Push/Pull: 1 min on/3 min off

Strength 2 (Foundational Strength)

• Warm Up
• Bench Press: 3×4
• Shoulder Press: 3×4
• Deadlift: 3×4
• Farmers Carry: 2×1 min on/3min off

Endurance

My endurance work has progressed steadily. I only did 6 sessions (2 per discipline -swim, bike, run) during week 5. Then, I did three of each in week 6.

Swim

I am officially weening myself off the snorkel. My workouts look something like this.

10 laps snorkel, no fins

10 laps snorkel with fins

10 laps fins, no snorkel

Hopefully, soon, I’ll be ready for no snorkeling or fins.

Bike

I got some new tires (Gatorskin Hardshells) to start riding outside more. I went with the Hardshells, even though they are a little heavier, because of all the tree debris on our paths and roadways.

I only got one ride with them during the last two weeks because of the weather. But so far so good.

Run

I missed a few run club sessions due to the holidays but kept up with some neighborhood and trail runs.

My speed is continuing to increase. I haven’t used the heart rate monitor in a while, so I’ll be interested to see if my heart rate has dropped at lower intensities due to all my aerobic work.

Mental

I fell back off the wagon on my mental confidence-building exercises. This is going to be the most difficult area for me to sustain. It’s not that I don’t like it; it’s just that I haven’t prioritized it.

Looking to get back on track next week.

Swim 1 – Swim 5

1. Warm-up + Drills: 10 min
2. Active: 20 min
3. Recovery: 5 min

Cycle 1, 3, & 5

1. Warm-up: 5 min @ 110 bpm
2. Active: 50 min @ 137 bpm
3. Cool Down: 5 min @ 110 bpm

Cycle 2 & 4

1. Warm-up: 5 min @ 110 bpm
2. Active: 4×4 @ 165 bpm followed by 130 bpm
3. Cool Down: 5 min @ 90 bpm

Run 1-5

1. Repeat 1 time: Warm up: 10 min (no heart rate monitor)
2. Active: 20 min @ Moderate Pace
3. Cool Down: 10 min @ Conversational Pace

Ironman Training Log Weeks 5-6 Conclusion

Weeks 5 and 6 brought a mix of lighter training during the holidays and ramping back up as the new year begins. While balancing life and training has been challenging, I feel more focused and ready to take on the next phase. Progress is steady, and I’m learning to embrace the grind and the recovery. Onward to Week 7!

Until next time!

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