Ironman Training Log

I sat at the edge of the pool.

My feet dangled in the cold water. I am down three less toenails. The first two had fallen off a few weeks after I ran the Spartan Ultra in November. A third had recently departed, I assume from the continued battering of my feet during Ironman prep.

This was my first swim after missing a week (week 9) due to work travel followed by a cold.

Missing a week in this training feels more significant than any other endurance challenge I’ve done.

I’m still struggling with my swimming and my hatred of the indoor bike trainer has made many a ride feel unproductive.

Despite my still congested sinuses, I knew I couldn’t afford to lose another week of training.

Weeks 10-12 have been a whirlwind with over 40 workouts completed between swimming, biking, running, and lifting.

Strength

I’ve reduced the volume of each strength workout but added a third day. The increase in volume with my endurance work has made it too difficult to maintain long lifting sessions.

Each workout includes three factors. A slow, aerobic conditioning warm up of either weighted step ups or sled push/pulls, a power-focused movement like box squats, a strength-focused movement like pull-ups, and a muscular endurance-focused movement like max push ups.

Workout 1

• Warm Up: 3×3 mins weighted step ups with 3 min rest periods
• Back Squat: 3×3
• Weighted Pull Ups: 4×2
• Max Push Ups: 5 mins

Workout 2

• Warm Up: 3×3 mins with sled push/pulls with 3 min rest periods.
• Chain Bench Press: 3×3
• Shoulder Press: 3×3
• Max Plank

Workout 3

• Warm Up: 3×3 mins weighted step ups with 3 min rest periods
• Kettlebell Cleans: 3×3
• Bulgarian Split Squat Jumps: 4×2
• Max Plank

Endurance

My weekly endurance training increased substantially in week 10 and stayed high through week 12. Week 13-15, more work-travel weeks, will backoff volume and intensity to allow my body some recovery time.

Weeks 14-16 will be back on track for a final 12 week block before Ironman 70.3 in Oregon.

Swim

I continued to use pool tools throughout week 10 to support the increased time in the pool. For example, during my first 3000 meter swim I would spend the first 1000 m swimming freestyle without any tools, the second 1000 m I swam with my snorkel, and the third 1000 m I ditched the snorkel but used my fins.

I’m gradually increasing the meters spent without any tools with each swim.

For a brief moment during week 11, I actually felt like I was swimming naturally. I wasn’t feeling exhausted after each lap. Things just seemed to click. By my next swim the feeling had gone away. I’ve been working to get it back ever since.

Bike

The bike trainer has felt miserable. I am instantly in pain when I use it. After an Instagram user pointed out my right knee was pistoning (shooting outward) with each pedal, I decided to go back to the bike shop.

The store bike fitter moved my seat back a few centimeters and adjusted my cleats.

Back home, I felt an immediate reduction in knee pain and a noticeable reduction in butt pain. I finally broke down and bought a good (i.e. expensive) bib to hopefully minimize the butt pain. More to follow

Run

Run club came to an end. Though I will miss running with new friends, it ended at the perfect time. My training runs are increasing in duration and complexity.

The bulk of my runs so far have been low heart rate, minimal distance. Perfect for a couple run club runs each week.

But now they are starting to include longer duration (over 90 minutes) with mixed intervals.

I purchased a treadmill at a discount supply store that has become a useful tool in my training. It makes dialing in the pace for a specific heart rate easy. It also gives me a way to run when the roads are frozen.

Mental

Mentally, I feel exhausted. The combination of 14-15 workouts each week plus increasing work responsibility and travel has given me anxiety. I haven’t felt this anxious in years. I find myself looking forward to the end of the year, which is a shame because I never want to rush time. We only get so much of it you know.

Typical Swim Distances Each Week

1. Workout 1: 1500
2. Workout 2: 1750
3. Workout 3: 2000
4. Workout 4: 3000

Typical Cycling Workouts Each Week

1. Workout 1: 60 minute Zone 1 and 2
2. Workout 2: 90 minute Zone 2 with Zone 3 intervals
3. Workout 3: 120 minutes Zone 2 with Zone 3 and 4 intervals
4. Workout 4: 180 minutes Zone 2 with Zone 3, 4, and 5 intervals

Typical Run Workouts Each Week

1. Workout 1: 40 minutes Zone 1 and 2
2. Workout 2: 90 minutes Zone 2 with Zone 3 intervals
3. Workout 3: 60 minutes Zone 2 with Zone 4 intervals
4. Workout 4: 45 minutes Zone 1 and 2

Ironman Training Log Weeks 9-12 Conclusion

Though I am completely spent by the end of the week, I feel like this block has yielded some noticeable improvements.

The brief moment of feeling like I knew how to swim gave me hope.

The second bike fit reduced my pain.

The treadmill gave me a precise means of controlling my heart rate.

The next few weeks will be a challenge with work and personal travel, but as long as I can get some workouts in I know I’ll still be making progress.

Onward!

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