Week 9 complete! 103 days and 11 hours to start

 The build phase has begun! Like the base phase, this has two 4-week cycles of 3 weeks building and one week cut back, and the workouts will increase in intensity and/or duration. While I haven't hit every single workout so far, I do feel like I have a solid base and am physically ready for the next eight weeks.

Here is a summary:

Monday 

Run - 7.3 km with hills

Tuesday

Swim - 2200m with CSS intervals from 50m-400m

Bike - 1:00 including teaching spin class

Wednesday

Bike - 40km outside with some fartlek intervals

Run - 1.8km brick

Tee hee! What a name.

Thursday 

Swim - 2500 including 1800m continuous

Run - 5.2km recovery paced

Friday

Bike - 22.7 recovery ride

Saturday

Rest

Sunday

Bike - 88.5km long bike in 3:20

Like last week I set up an aid station in the vehicle so I could load up again on my foods and Nuun. I was gone nearly 2 hours before I pit stopped which was too long as I ran out of water. I ended up going out further than I intended to. 

On the ride I ate 2 mini snickers, 2 packs of fruit snacks, half a Lara bar, a waffle with maple syrup and I took a gel when I pit stopped. I drained both bottles of Nuun. I also had a salt tablet when I felt I needed it, but based on my salty face I still need to figure out my electrolytes, 

Week 7 and 8 Complete! 110 days and 14 hours to start

The past two weeks have felt really busy and I have been slow in providing an update about them, so here's a combination post!

At the turn-around point of the long bike

Week 7 started off with a rest day as I was feeling off while teaching on of my aqua fitness classes. It felt that someone had turned up the heat and the humidity at the pool and I all of a sudden felt nauseated, hot and a bit dizzy. I came home and rested and while my brain wanted to chance a workout I knew that it was the best thing for my body to not press it. I focused on resting and drinking water. Several Covid tests taken through the week were all negative, and that day just ended up being an anomaly. I ended up moving some of the workouts around and the only one I missed was a swim. The highlight of the week was doing almost 80km on my bike for the longest ride to date, and my first over 10 hour training week. 

Total training time 10:06: 47

Swim - 2300m

Bike - 6:33:00 including 111 km outside

Run - 24.9 km including 14km long run on treadmill

Happy running

Week 8 was a cutback week, a week I look forward to. I find the fatigue of  a previous heavy week is a couple days behind. The big highlight of the week was doing a 1500m time trial in the pool and I ended up with my fastest time ever and achieving a 2:14/100m pace which is my CSS predicted pace. I also rode 4 times and only ran twice. 

Total training time 8:00:09

Swim - 3400m

Bike - 5:10:14 including 76km outside

Run - 14.0 km

Week 5 Complete! 130 days 22 hours to start

The teacher becomes the participant.

This summary is delayed because of Easter weekend. Life happens!

After the joy of getting outside for a couple of rides and enjoying everything a taper had to offer I was back inside this week. I am not hardcore enough to cycle when I need to layer up, and even in the summer I am a bit of a delicate flower in the morning. 

The cut back week was nice to get a bit more sleep and some rest. I had some openings in my one on one schedule, and an extra cycle class to teach,  so I shifted my workouts. The big change was moving my long run from a day off Friday to a Monday where I am on my feet teaching classes and training clients. That one was hard to get through, and because of the weather I ran it inside on the track.

Survived 1:20 around the track.
That's 53 laps.

Monday

Run - 12.5km on the indoor track. I felt like I could have done better with fuel and electrolytes as my legs were quite cramped towards the end

Tuesday

Swim - 2400m total with this workout:

200 warm up

3 x 100 fins torpedo, 6/1/6, broken arrow

2 x 100 javelin

4 x 150 build pace

4 x 200 pull scull/dog paddle, paddles, fists, paddles

4 x 50 easy/fast

100 cool down

Bike - 1:25 total between two cycle classes

Wednesday 

Bike - 53:00

Thursday

Swim - 200m done as 5 x 400 with the first being done as drills and the rest as continuous swim

Friday

Run - 6.4km done on the treadmill with some speed bursts

Saturday

Bike - 2:20 on my bike on the trainer

Run - 1.6km on the treadmill as a brick run

Totals 8:44 training time

Swim - 4400m

Bike - 4:38

Run - 20.5 km 

It's Great to be Outside! 141 days, 11 hours to start.

It's April in Alberta! And it's the time of year where weather is unpredictable from one day to the next. We have had a couple of days of warm weather so it was nice to get off the spin bike in to the actual outdoors. I went both today and yesterday and it was amazing.

Yesterday was really windy and one thing about the wind, is that it is hard on my body. My joints tend to ache, especially the ones in my hand, and my right thumb is the worst of it all. However I put on a few layers and some fuzzy mittens and rode some quiet roads close to home. You can tell by the map which way the wind was blowing. My mittens did well protecting me from the cold and my hands were able to grip the bars quite well. 

Today was more pleasant as it was warmer and less windy. I went from being bundled in layers, to one long sleeve shirt and shorts! Yesterday I made the mistake of not taking water, but today I did drink a full bottle of Nuun. I had a salty face and my muscles were starting to feel a bit of cramping, so I need to remember to bring and ingest salt tablets.  I was also getting a bit sore in the upper back from being on my own bike. 

Either way it was nice to be outside and I covered almost 53km in these rides. This was a good ride and I am looking forward to more!

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Week 3 Complete! 145 days, 16 hours until start.

 This post is a day behind because things got in the way from posting on time. The funeral for the family friend was on Friday and I felt a bit low leading up to it and after as well. Here is a summary of the week:

Monday

Run - 6.4 km on the treadmill  keeping effort low

Tuesday 

Swim - 1500m total including 200m and 400m time trials for CSS testing

Bike - 1:00 total including 30 min spin class

Wednesday

Run - 10km on the treadmill at easy effort

Thursday

Bike - 1:00 at a recovery effort

Friday

Bonus rest day

Saturday 

Bike -1:30 including some moderate intensity intervals

Totals

Swim - 1500m

Bike - 3:30

Run - 16.3km

The week ahead is a cutback week in terms of intensity, but I see it being in similar volume. Weeks 5-8 will have an increase in intensity and volume so I am looking forward to backing off a bit this week.

Aside from the sadness, I am feeling good. My body is tired towards the end of the week so I am always looking forward to the rest day. I am unsure if I am eating enough so I am being mindful of that. 

Week 2 Complete! And What a Week it Was. 154 days, 18 hours until start.

Just like the title suggest it's been quite a week! Monday my oldest told me that in the afternoon he was starting to have a sore throat at school and was starting to cough. We did a test and it was negative. However I could hear him coughing all night and in the morning I did another one when he finally woke up we did a second one and you can see the results! It took two more nights before I could tell he was getting solid sleep, and because his bedroom is right below ours I didn't sleep well either. I spent the first half of the week feeling like I was heavy in a fog. However he is feeling better now and today is his last day of being isolated in the basement.

On Thursday my mom told me that one of their friend lost their battle with pancreatic cancer. He was one of my dad's best friends and they met when we were neighbours, over 45 years ago and as couples they have been best friends for as long as I can remember. I have a million memories of him and I know that he will be missed. 

On Friday the Foo Fighters announced the death of their drummer Taylor Hawkins. The Foo has been my favourite band and I been lucky enough to see them seven times in four different locations and hopefully again in the future. I'm sad for his family that has to live without him. 

Now the training summary!

Monday 

Run - 7km recovery on treadmill so I could ensure I kept the pace and effort low

Tuesday

Bike - 1:00 done on my indoor trainer

Wednesday

Swim - 2000m done as a warm up and then 1500m continuous with a descending pace each 500m

Run - 6km easy pace outside

Thursday

Bike - 1:00 teaching a cycle class and some long climbs were on the schedule today

Friday

Swim - 2000m total with a lot of drills focussing on body position, catch and rolling. It was exhausting!

Run - 7km by feel outside

Saturday

Bike - 1:20 total between teaching a cycle class and then finishing on my own. First part of my first brick workout

Run - 2.4km done around the indoor track as the second part of the brick workout

Totals

Swim - 4000m

Bike - 3:20

Run - 22.6km

I feel this is another solid week of training, although I did feel like lack of sleep made the workouts harder. One more build week ahead!

Week 1 Complete: I'm Training for Ironman!! 160 days 17 hours until start.

 I did it! First weel of a 24 week training program complete. Here are the details of my triathlon focussed workouts:

Monday

Bike - 1:15  I taught 2 classes of :30 and :45 so there was a break in between. Lots of climbs and sprints in these classes

Tuesday 

Swim - 1500m done as 6 x 250m easy pace

Run -  6.1km recovery pace on indoor track

Wednesday 

Bike - :30 recovery done after teaching my group fitness class

Thursday 

Bike - 1:15 I did a :15 warm up before the 1:00 class which was a lot of 2:1 hard:easy intensity

Friday 

Swim - 2000m done as a few drills, 10 x 50. on 1:12 and then 400m moderate continuous. I am in a swim group and on the 29th we will be doing a 400m and 200m time trial to see if our CSS will drop. Mine is currently at 2:19. The 400m I did today was only 3 seconds slower than my best time trial so I am hoping to be faster.

Run - 5 km recovery pace outside

Saturday

Run - 7.3 km moderate pace on indoor track after teaching a bootcamp class. I also went to the climbing wall with my daughter in the afternoon. My hip flexors were toast. Actually everything was sore at the end of the day.

Sunday 

Rest day means legs up the wall and some yoga to stretch the previously mentioned sore body.

Totals

Swim 3500m

Bike 3:00

Run 18.4km 1:56:30

Overall I feel this is a good start. I don't think I over did it on the intensity and I made sure that I was hydrated, well fed and got a good amount of sleep. Also, it's exciting to say I am training for an Ironman!