Iron News Man - October 27, 2009
Iron News Man
I ran 21-miles in 3:04. That’s an 8:45 pace… and had I completed a full marathon would have finished around 3:46. That time is right around my previous marathon averages, which range from 3:43-3:49. Essentially, I’m on-target for a successful Ironman Arizona run. A 4:30 run in Arizona should guarantee me a sub-13 hour Ironman… my goal!
Immediately after the super-long run, I took an ice bath. I HATE ice baths! After my legs go numb they’re not so bad, but geeeeeeeez… talk about uncomfortable! However, I have to admit, they work! I’ll be icing my knees three times over the course of this day to get them feeling better. For what it’s worth, my plan of placing Gatorade along the run route worked well. I drank all four bottles while not having to carry more than one at a time.
Today’s training scales things back a bit, but are still engaging. I’ll swim at LA Fitness and then hit the Santa Clarita Trail for a light ride (25 miles). I’ll enjoy today’s training because it will almost feel light.
Here’s my TrainingPeaks.com schedule for today from Triathlon Coach Jason Healey:
Workout #1: Swim Drills
Type: Swim
Planned distance: 1500.4 yards
Swim 1500 yards.
Warm up: 200 yards easy.
Swim Drills: Include plenty of rest between each length.
8 x 25 of (Reach and Roll).
8 x 25 of (Enter Wide, Extend Wide) – concentrate on correcting left arm cross over.
8 x 25 focusing on Timing. Ian left you with the term “4 Cylinder Engine”. Concentrate on timing your pull, arm entry and hip rotation.
8 x 25 on the Catch.
Main Set: 8 x 50 of Swim Golf. Swim each 50 at an easy pace. Count the total strokes and note the Clock Time to complete each 50. Your Golf score is = Number of strokes + Clock Time. Try to maintain a consistent score for all 8 sets.
Cool Down: 4 x 25 easy
Workout #2: Bike Drills/Recovery
Type: Bike
Ride 1.5 hrs (approx 25 miles) on a relatively flat course. Think recovery. Ride in Zone 1 and zone 2 (easy to medium). Maintain a steady and continuous effort. Add in 4 to 5 one-minute sets of one-footer drills (alternate between each leg). Practice smooth circles and try to workout the clunky dead spot in each leg.
After I knock out the swim and the ride, I’ll rest. Recovery has become so important during this peak training period. After I wake from my nap, I’ll head of to Jordan’s Virtual Fit Club for a weight training session. The plan is to work chest and shoulders today. I estimate that I’ll burn somewhere between 1200-1600 calories… and that’s a light day! LOVE it!
Know how to get the most out of a stair workout? Be sure to click on today’s Wakeup Workout video!
Days until Ironman Arizona: 26!
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