Ironman Training Week 5: Jan. 20-26

Hey, look, I’m posting this on Monday like would actually make sense for the previous week. What is that about??

The prompt-ish posting is pretty much about having an easy day and a couple rest days now that I finally got through a big(ger) week of training. Feeling very proud of myself, which may or may not be warranted, but at least things are starting to come together. However, a downside of actually training was that it turns out training is slightly fatiguing. I was wiped out last week, even when I didn’t feel like I was. It took me until Thursday to figure out why I was having the hardest time focusing and getting work done — because I constantly just wanted to take a nap.


I was about to cry (ok, I may have actually been crying) over a story that is killing me. So, instead, I ran just over 8 miles with 4 x mile repeat in the middle. It was nasty, just slow and shitty and painful. I ran 6:26, 6:25, 6:28 and 6:31. Since my plan was to run them in the mid-6:30s, I should be happy, but I was mostly just annoyed at how painful it was and how easy it had been to run the same thing so much faster just three months ago. I still wanted to cry after I was done.

Nate’s Crossfit class with Steve. Lots of stretching work and squats and push-ups and pull-ups and other stuff. Then, it turned out the gym was closed for MLK day, because MLK wouldn’t want you to go to the gym, so no swimming.


OFF. In the city for work.


Ran long and easy, except it wasn’t that easy. I had been planning on running up at the lakes, in one of my favorite loops, but decided last minute just to run up Mt. Baldy instead and stand at the top with my arms out and yelling into the wind. Didn’t wear a watch. It was about 1:20 according to my car clock (minus approximate time spent re-enacting Titanic) and I’d guess 9 miles with 1,500 ft elevation or something. And, also, I was sore.

Swam 1,500y very easy after that, followed up with some stretching and yoga stuff.


Biked 32 miles slightly uptempo, which took 2:27, with 4 x 5′ hill repeats at a moderately hard pace (170-180W). It was a bit before my legs warmed up, but eventually they came around. Eventually.

Ran 4 miles easy in the evening just around the neighborhood. Revived the old iPod shuffle and for the first time in ever I didn’t dread my second workout. I may need to invest in some good headphones and buy one of those actually decent little $50 shuffles, instead of my 8-year-old one. Followed up with drills and strides.

Closed the night out with 20′ of core and PT work.


I was Tired. Biked very slowly the 30′ to College of Marin for swimming, swam 2,900 yards at Masters with lots of IM and all that Masters kind of swimming stuff. Then, biked very slowly 30′ more to work from there. It turns out I was bike VERY SLOWLY, because it was only like 11.5 miles in 1:05.


Ran just under 10.5 miles with Ilyce as: warm-up over the hill and then 7 x 5′ back and forth on Lucas Valley Rd. at 6:40 pace, which really ended up being 6:34, 6:36, 6:43, 6:38, 6:28, 6:40, 6:46 or something like that. Ilyce was fully introduced to the joys of running the false flat path. ‘I’m doing amazing!’ Turn around. ‘Shit, I’m going to throw up on myself.’ It’s a good thing she was there, though. I was feeling pretty bad during the 3rd and 4th ones — in fact we had to take a bathroom break after the 4th — and I don’t think it’s likely I would have done all seven by myself.

Took an hour to get moving/play with Tupac the Cat before I went to the gym to do some very light PT and swim 1,000 yards easy.


Despite being out until almost midnight the night before, I made it to swim practice Sunday morning. THAT’S HOW ON IT I WAS THIS WEEK! Swam 4,000 yards with PacWest crew, with main set of 8 x 125 (50 easy, 25 fast, 50 steady) and 8 x 150 (50 easy, 50 fast, 50 steady). My arms didn’t want to move by the end, but I kept up a steady 1:23-27 pace.

Rode 19 miles moderately easy around Paradise with a girl from swimming. I swear I am not making this up: we were passed by probably 50 people on bikes. And, then, when I stopped at Rustic Bakery on the way home to get a quick lunch, every single other person who had ridden a bike that morning was hanging out at the bakery. Stupid nice weather.

TOTAL: 14:25

Volume is a weird concept. What counts, what doesn’t. But, by pretty much any count, last week was bigger than previous weeks (1, 2, 3 and 4). It was also a decent amount of not easy work. Hopefully, that adds up when it counts. And, I may explain soon my logic behind the shorter harder v. longer easier stuff.

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