Ironman Training Log

Weeks 7 and 8 had ups and downs.

Let’s start with the ups.

I’m officially swimming without a snorkel. I can usually only do 30-40-minute sessions before I’m completely gassed, but it’s been a relief finally feeling like I can swim (sort of).

I bought a treadmill from a discount warehouse at the mall. This has been a game-changer. Though I’m still a huge proponent of running outdoors, it’s been nice for the days that I don’t get off work before the sun goes down, not to mention the days when the roads are frozen.

Now for the downs. I’ve been experiencing aches in my right knee while biking and feeling fatigued from my strength workouts.

So, I’ll be making adjustments next week.

Strength

I felt the soreness and fatigue from my strength workouts slipping into my endurance work.

Mornings have been tough to wake up, which has never been a problem.

I’m taking the days off that I didn’t plan.

I will add a third day of strength work, but I will decrease the volume each day. This will allow me to spread the workout throughout the week while completing less overall volume. More to follow in the next few weeks on how this strategy worked out.

Strength 1 (Foundational Strength)

• Warm Up
• Back Squat: 3×2
• Bent Over Row: 3×2
• Sled Push/Pull: 1 min on/3 min off

Strength 2 (Foundational Strength)

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

Endurance

I have been running and biking a low amount of miles to focus on my swimming.

Now that the swimming is finally starting to click, I plan on increasing the mileage running and biking.

Swim

I’ve shortened the length of my workouts, but I’m no longer wearing a snorkel. I also stopped relying as much on the fins.

Now, I spend the majority of my workout swimming without any tools. Then, when I’m more fatigued and can use the extra speed and efficiency, I’ll knock out the last few laps using the fins.

Bike

I got the bike trainer set back up because riding outside has been too hard and dangerous with the winter weather.

I noticed a twinge of knee pain on my rides, lasting an hour or more. I’m currently researching causes and potential solutions.

Run

The run club is winding down. I only have a few more runs left before the winter season is over. It doesn’t sound like the club will continue in the spring, so I’m back running alone.

I’ve really enjoyed the experience. I’m considering eventually starting my own club.

Mental

My number one mental technique is recognizing when my thoughts turn negative and talking myself back to a positive or neutral mindset.

This may not seem like much, but this is a massive improvement.

Swim 1 – Swim 7

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: 55 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: 15 min @ 110 bpm

Run 1-7

1. Repeat 1 time: Warm up: 10 min (no heart rate monitor)
2. Active: 20 min @ Moderate Pace
3. Cool Down: 5 min @ Conversational Pace

Ironman Training Log Weeks 7-8 Conclusion

I’m finding it challenging to complete all my Ironman training workouts. I usually schedule 4 workouts per discipline, but I am more often than not missing the mark on this.

The combination of working my 9-5, fulfilling my part-time obligation as a Reserveist, and running a coaching business is taking its toll on my training.

There are many opportunities for adjustments. Thankfully, I have plenty of time left to sort things out.

Onward!

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