• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fitness Fatale

Fitness Fatale

Conquering Fitness Goals One at a Time

  • About
    • Press
  • Blog
    • Archives
    • Workout Program Options
      • 21 Day Fix Resources
      • P90X Resources
    • PRs & Race Reports
    • Pregnancy
      • Twin Pregnancy
    • Recipes
  • Coach Business Mentorship For Runners
  • Beachbody Accountability Groups For Runners
  • Show Search
Hide Search

Ironman Training Week 5 – Started Off Shaky but Finished Strong!

I started this week of training with a terrible sore throat. I woke up around 3 a.m. on New Years Day with a sore throat so fierce I was convinced I had strep. It seemed to be concentrated on one side which is a sure sign of strep. However, after looking at my tonsils the next morning and feeling my lymph nodes, I decided it probably wasn’t but I should get plenty of rest. 11 hours of sleep that night combined with a nap helped a lot and after another day of rest on Tuesday, I was feeling good enough to get on the bike that evening for an easy spin. I know I only took 1.75 days off but I can’t help it – I’m addicted to sweat! Plus I’ve read that you’re ok to do an easy workout if you are feeling ok from  your neck down (i.e. no aches or chest congestion).

Below were my workouts this week. This week was luckily scheduled as “recovery” week meaning that I would have no speed work, which worked out well with my illness. The long run wasn’t that short this week though due to the fact that we skipped our long run the week of Christmas (I did a 10 mile run which unfortunately in marathon world is really not a “long run” although it does sound long…).  Also, after this week we have one more 20 miler and then we begin marathon taper.

  • Monday: Rest
  • Tuesday: 50 minute easy spin
  • Wednesday: 5 mile easy run on treadmill,  15 minutes of core/abs (3 sets of holding low plank, 30 plank mountain climbers, 20 plank punches, 10 push-ups, and 30 Mason Twists), plus 1,500 meter swim (200 warm-up then 16 x 50 of alternating closed fist drill, breathing every 3rd stroke, catch-up drill and focusing on the pull, then 3 x 100 hard effort, then 200 cool-down). It was nice to get all my workouts done before work at the gym and have the evening free!
  • Thursday: 9 mile mid-week long run AM; 60 minute “Fight Club” Sufferfest workout – medium intensity, focusing on staying in aero bars for all 6.5 minute intervals.
  • Friday: 45 minute easy spin on trainer plus Ab Ripper X.
  • Saturday: 18 mile run
  • Sunday: 40 mile bike plus 3 mile run

Totals:

  • # of Miles Run: 35
  • # of Minutes Biked: 335
  • # of Yards Swam: 1,500
  • Total Hours: 12

Despite being sick, I ended up completing nearly all my workouts. The only workouts skipped were 2 swims (I PROMISE I’m going to swim 3 times next week!!!) and yoga. My main goal this week was to get 4 bike sessions in and my key runs (ie mid-week long run and long run) and that was achieved! This week was probably the highest volume week of my life with a total of 12 hours spent training (not even including warm-ups or stretching or bathroom breaks on the bike/run – this is just time I spent actually moving).

Highlights of the Week

The weekend was by far the highlight of the week. On Saturday Asia and I had an amazing 18 mile run – coming in with an average pace of 8:58. This is by far the fastest long run (over a half marathon) that I’ve ever done. At the end of our marathon training for Rock n Roll we ran 17 miles at 9:15 and that was the fastest run we did. It was very encouraging to run a sub 9 minute mile for 18 miles because I’m pretty sure that at the very least I could maintain that pace for 8 more miles during the marathon (on rested legs).  And then of course there’s the hope that we’ll run even faster!

Another highlight was riding my new Cervelo P2 for the first time! I rode it on the trainer 3 times but the real highlight was riding it out on the road today. We did a 40 mile ride up the coast and then out and back on a 9 mile bike path in Oceanside. Although there was a lot of traffic at parts, I could tell a significant difference in my speed on the P2. I have been riding my dad’s aluminum frame Cannondale that doesn’t quite fit me correctly and switching to the P2 was like a whole new world. It feels much more smooth and it’s much easier to shift gears. I was even able to practice getting aero on the bike path and it was surprisingly comfortable. I think my new bike is going to pay huge dividends not only during the Ironman and 70.3, but in training as well.

Nutrition

Nutrition was good this week. We didn’t eat out on the weekdays and had healthy salads or sandwiches for lunch every day. I cooked healthy meals each night as well. The weekend wasn’t quite as healthy but we find it hard to satisfy our immense hunger with home cooking after long runs and rides, mostly because we don’t have a lot of high calorie foods in our house.I felt SO much better getting back into the routine of 90% healthy 10% treats this week.

Nutrition on the run went well. I’ve started the practice of taking in 1 Gu every 40 minutes and it seems work well for both me and Asia, despite our size difference. I plan to continue this strategy during the marathon. On the bike, however, I got really hungry toward the end of the ride and finished the brick workout completely ravenous. I took in more calories/hour during the bike than on the previous days run but I was still ravenous. I’m sure it had something to do with residual hunger from the run.

I started a log this week that includes lots of valuable information about each of my workouts, including a lot of information on nutrition. I need to figure out what kind of nutrition and how much I need on both the bike and the run prior to the 70.3 on March 31.

Week 6 is a BIG week for me. Luckily it starts with rest tomorrow morning and a techinque focused swim tomorrow night.

‘Do you find that your nutrition needs on the bike changes workout to workout? Do you follow a certain plan or do you eat more or less depending on how you feel that day?

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

January 9, 2012 By fitnessfatale 3 Comments

Filed Under: Triathlons, Uncategorized Tagged With: ironman Couer D Alene, Ironman Oceanside 70.3, Ironman training log, Marathon Training

Reader Interactions

Comments

  1. Shannon @ Mon Amour

    January 9, 2012 at 6:09 am

    Great week! The weekend sounds tough but awesome! Good luck with week 6!

    Reply
  2. Beth

    January 9, 2012 at 5:34 pm

    I can’t believe you are already running 18 miles, will you back down your mileage then ramp back up for CDA?

    Glad to hear you are feeling better, how many hours will you be training this week? I think mine will be a little over 13 hours, it doesn’t sound like too much until I try to schedule it around my (more) than full time job!

    As for bike nutrition I always pack enough to have at least 200 calories an hour then eat when I feel like it. There are definitely days that I eat more than others

    Reply
    • FitnessFatale

      January 9, 2012 at 8:45 pm

      Well the only reason we’re running 18 is because of the marathon on February 5. After the marathon we will go WAY down in run mileage and then ramp it back up. After the marathon the emphasis on the weekends will be long bike rides on hilly routes. Since we are running so much we have been doing more flat rides but obviously we need to get back to the hills before CDA since it is 100% hills.

      Another thing about having the marathon right now is that my volume will be a little higher overall and then it will go back down and build again. I think this week I have about 15 hours planned but in 2 weeks we start marathon taper so luckily it will get more manageable!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Let’s Get Stronger, Healthier & Faster Together!

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

I am passionate about mindset and love to help people find more joy and success in their running by breaking through mental barriers.

While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

I am the founder of Team Run the World, a group of BODi coaches who love running! I provide mentorship, support and training for women who want to start their own coaching business from home and work flexible hours.

I would love to help support you in reaching your goals!

Archives

  • March 2023
  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • June 2021
  • May 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011

Footer

Copyright © 2023 · Fitness Fatale