Ironman Training Recap - Week Ending Feb. 4

I've decided to move to a week-ending report on Ironman training as opposed to the daily reporting, because it's too much of a pain in the ---! This week saw a good return to form, except that I'm having an issue with my right hamstring on the run. It seized up on me on Tuesday, and is impacting my run training. So far, it doesn;t seem to be affecting biking or swimming.

Monday January 29

Scheduled: AM Swim - 2900 meters

Workout 1: Swim - 2900 meters

Workout Description:

WU: 2 x 250
MS: 1 x 300 ez 50 ez non-free 2 x 100 RI 20" cruise, fast 50 ez non-free 6 x 150 as follows with 50 ez recovery 50 @ 60% 50 @ 80% 50 @ 95% 6 x 25 kick
CD: 2 x 200 pull ez-moderate

Comments: none

Tuesday January 30

Scheduled: AM Computrainer Ride; PM Run (~ 1 hour)

Workout 1: One hour Computrainer ride

WU: 10' to warm the CT load generator and calibrate the CT; 10' moderately easy (~175 watts)
MS: 2 x 4’, 3-4 x 3’, 4-6 x 2’, RI 1’30”, Target 20 bpm below LTHR for initial 4’ interval and sustain this wattage for all subsequent intervals. As intervals get shorter, you might also be able to slightly increase the wattage.

Comments: none

Workout 2: 45' Treadmill Run

WU: 15-20' easy
MS: 12 x 1’30” (30”) done as L1 L1 L2 L3 and repeat (L1=RPE 7, L2=7.5=8, L3=RPE8-8.5);
CD: 5-10' easy

Comments: Felt good through the 20' warmup and into the first set of intervals. Felt my right hamstring seize up around 25' into the run. Immediately stopped and stretched.

Wednesday January 31

Scheduled: PM Run

Comments: Skipped due to hamstring injury. Leg was stiff, but not sore. Stretched a little, but no running.

Thursday February 1

Scheduled: AM 1 hr Computrainer ride / PM Run (~50 ')

Workout 1: One Hour CT Ride

WU: 20’ (10' to warm up the CT load generator; 10' moderately easy)
MS: 4’ @ 20>10 below LT, RI 1’; reference previous session’s wattage. HR might rise higher in this workout due to shorter RI but concentrate on maintaining good form and Spin Scan (SS).

Comments: No issues with the hamstring while on the bike, so I decided not to treat the bike workouts any differently.

Workout 2: 50' Treadmill Run

Comments: I pushed this workout to Friday to give my hamstring more time to rest. Hamstring was not stiff anymore, but I could feel it if I stretched.

Friday February 2

Scheduled: AM Swim (~3000 meters)

Workout 1: Swim - Body Toning

WU: 1 x 500 EZ
MS: 12 x 50 revolving descending interval in groups of 3 RI 20", 15", 10" 4 x 50 kick free 2 x 25 breast pull RI 10" 2 x 25 breast kick RI 10" 2 x 50 breaststroke RI 15" 2 x 25 back pull RI 10” 2 x 25 back kick RI 10” 2 x 50 backstroke RI 15” 2 x 100 kick; dolphin, back, breast, free 4 x 100 by 25, reverse IM RI 25" 3 x 150 pull free RI 30"
CD: 200 EZ

Comments: Felt pretty good in the pool considering I haven't swum much. My form still feels bad after only about 100 - 150 meters, but I'm getting there.

Workout 2: 50' Treadmill Run - Extended Progressive Hill Repeats

WU: 15-20' easy with primer intervals
MS: 3 x 1’ (1’) - Extra 1’ easy between sets. 3 x 1’30” (1’) - Extra 1’ easy between sets. 3 x 2’ (1’). Get progressively harder with each interval in each set, either by increasing pace or hill grade.
CD: 5-10' easy

Comments: Hamstring seized again about 3 "miles" into the workout. I'm canceling the remaining runs this week.

Saturday February 3

Scheduled: 1 Hour Run

Workout 1: 1 Hour Run - Stamina

Comments: Skipped to rest hamstring. Stretched only.

Sunday February 4

Scheduled: 2 hr Computrainer Ride / 45' Run - Stamina

Workout 1: 1:45 Computrainer Ride

WU: 20' Total (10' to warm the CT load generator and calibrate the CT; 10' moderately easy-~175 watts)
MS: Ride IM Wisconsin course for the specified duration at a power level that keeps HR less than 20 bpm below Lactate Threshold HR. Smooth out the pedal stroke, even on uphills and downhills to avoid power spikes.

Comments: Felt good for the first hour. HR was below 20 bpm under LTHR. As the "hills" continued, HR gradually began to rise, as it was difficult to maintain smooth wattage. I quit 15' early so as not to over work myself.

Workout 2: 45' Run - Stamina

Comments: Skipped to rest hamstring. Stretched only.