Almost go time.
My race is two weeks from yesterday! Two weeks from right now, I will officially (if all goes well) be an IRONMAN. I just cannot believe that my Ironman training journey is coming to a close, but I am not tapering just yet. Last week was definitely a step down week, where I only trained for about 10 hours. This week I’m schedule to train for 15 hours, including a lot of Z1 and Z2 heart rate work on the swim, bike and run. After this week over, I will be officially on my taper i.e. going through taper madness!
Goals for this week:
- Train smart and don’t do more than I’m scheduled to do
- Fuel smart: Continue to practice my race fueling plan (which I’ve been doing all along), sticking with what I know!
- Stretch, foam roll, lacrosse ball massage every single day/night. I need to really stay on top of mobility these next T-13 days. Especially in my hips, glutes and calves aka my ‘problem’ areas
- Get lots of sleep. I will be training a lot this week and I need to remember to get lots of sleep leading into my taper.
- Embrace this final training week, enjoy every minute of it!
- Go through my IMMT Athlete Guide packet!
On Friday night, Ironman Mont Tremblant posted the ATHLETE GUIDE, Bib #’s and Swim Waves on their website. I swear it felt like Christmas! I have not read through the guide yet, but I did of course scroll through the list to find my number. My official race number is 779! Honestly, at first I was a little disappointed in my number. I really wanted an even number! But then I thought about it, my birthday is November 7th and I have always loved the number 7. The number 7, I feel is typically a lucky number (like when gambling, ha) and I consider it lucky to have not one, but two 7’s in my number. I will wear #779 with pride and hopefully it will be a number that always makes me proud.
Total hours last week: 10:20
Days until IMMT: 13
Zone 1, steady swim
Distance: 1300 yds
Swim 2 X 650 at best 800 TT pace plus 10 seconds per 100 with 30 second rests between each.
Zone R (recovery ride)
Took the Oliver for a long walk
Swim (outdoor pool!)
Best Sustainable Effort
Distance: 2500 yds
800 Time Trial
Swim 2 X 500 at best 800 TT pace plus 10 seconds per 100. 30 seconds rest between sets.
2 X 50 all out with 30 seconds rest between each
3 x 200 easy pull buoy. 20 seconds rest between sets.
Zone 1 Trainer Ride (outside on the patio!) We live in a very traffic-filled area and it’s really hard to ride outside after work during the week. I got sick of being inside on the trainer, so I took it outdoors for a change!
Zone R, Transition run after bike
Descend the pace by getting faster throughout the workout.
Distance: 1200 yds
Kick/Propulsion Drill Set
o 3 x (50 kick, 50 fist, 50 free)
o 6 x 100 as (25 pull, 25 kick, 25 pull, 25 kick…use pull buoy as a kick board), descend each 100, taking 15 sec between sets.
o 100 TT no kick
o 50 kick TT
The forecast called for 80% rain on Saturday (womp womp!). I was looking forward to my second to last long ride outside. Ugh! I decided not to ride outdoors in the ran, and stayed in my basement for my Z1/Z2 ride. It was really sweaty and really humid! I also got to finish Orange is the New Black while riding!
Bike 97 minutes at Z1, then 83 minutes @ Z2. Descend the pace throughout the ride and finish toward the top of Z2. Keep cadence at 90+ rpm.
I ran outside around the local pond and trails. It was quite humid, but the rain made it a little cooler. I love running in the rain!
Z1/Z2 T Run
Run 51 minutes at Z1, then 24 minutes @ Z2.
Yesterday I was able to convince my husband to do my short recovery run with me (he’s not a runner, but comes with my on my easy runs). We enjoyed a 3 mile run together!
Zone R: Recovery run
As a side note… today is our two year wedding anniversary! I love spending my life with this guy:)