Ironman training weeks 22 & 23 - including Moon in June 5k

A little bit of catch up - my heart wasn't in doing a recap last week so just a brief summary of week 22 to keep things complete.

Just about done the build plan now, which means I have to figure out what to do with the extra week in my schedule, and get ready for the Welland long course tri!

Week 22

Monday - rest
Tuesday - 2650m swim; Mt Hale +3
Wednesday: 16k run; 3000m swim
Thursday: 8k run; Picket Guard
Friday: 2100m swim; Petit
Saturday: 20k long run; Moon in June 5k
Sunday: 75k ride + 6k brick run

Just under 15 hours total on the week.

Moon in June was fun. I've done that race a few times now and it's a late start time (8 pm) which is kind of difficult to deal with (do you eat dinner?!), but the course is really nice for a 5k. A slight downhill to start, about 2k of very gradual uphill, and then the last km is downhill to the finish for a nice assist on your final push.

Trying and failing to get artsy photo of bib pre-race.

With the husband, who ran his first race in over a year and a half and kicked my butt. Both looking pretty fit if I do say so myself :)

Start line

Total time: 25:01 (chiptime: 24:56)
Place: 98/600
Gender: 37/427
Age group: 7/66
Splits:  4:53/5:04/5:02/4:54/4:47

Really, super happy with that. Considering I'd done a 20k long run in the morning, and didn't bother doing any sort of warmup before the race, going sub 25 minutes felt like a solid accomplishment, and I was pleased with the pacing. It felt tough but doable, and I even felt like I got a bit of a second wind around the 3 1/2 km mark and was able to push a little harder.

and there's medals now! It's silly but it makes me more eager to come back - I like getting a memento from a race, what can I say.

Week 23

Last big week of the build plan. Let's get to it.

Monday: rest

Tuesday: 2700m swim; 8k lunch run; Dicks +1

One thing with Ironman training is time management. I am fortunate enough to be able to go out on my lunch break to get in workouts (when it's not ungodly hot out), and that I have a very short commute so my evenings and mornings have more time available. With that, and having kids who are old enough to not need to be supervised 24/7, I've been able to find a lot of time in my day.

File under: pic angles that didn't really work out well

Still, three workout days are tough. This was a tiring one with the big threshold workout in the evening. 5x8minutes over FTP ends with some suffering, especially the last interval. but I got it all done and was happy I pushed through it.

Wednesday: 16k run

I think this is from this run. I'm wearing a hydration pack so most likely. Eh let's just go with it.

Very early start to get this one in. The whole theme of this week was early starts, which has caught up with me a bit as I write this today. Definitely going to bed early tonight!

Thursday: 2800m swim; Polar Bear + 8k run

Trying to finish before sundown

Ah the 2 hour bike tempo ride followed by the 45 minute run. That's a WEEKEND workout Trainerroad, you jerks! Stop making me do this stuff on a Thursday!

Brick = frozen treat, obviously. Creamsicles for the win! Also, treats must match the outfit, I guess.

Friday: Lazy Mountain

That ride lived up to the Trainerroad name. Average heart rate of 109? I think I hit that standing up from my desk. Very very easy spin but I was glad to have an easy one knowing the two big workouts on the schedule for the weekend.

Saturday: 27k run

Up early to get this in before Jeff's funeral. Solo. Long. But surprisingly pleasant. There's such a mental component to the longer runs. Set out to run 20, and I start to feel tired at 15. Set out to run 27 and I didn't really start to feel it until 23 or so. All in the brain if you've got the base to run those distances.

Later in the morning I went to Waterdown for the funeral service.

Preparing for the memorial procession

Jeff's family requested an escort of cyclists, and it was really moving. Someone counted and it was over a hundred who made the trip from the funeral home to the church for the reception after the service. It was beautiful and touching. It's still a little hard to accept what happened, to be honest, but seeing everyone put some smiles on our faces in among the tears.

Sunday: 145k bike

Sunday morning I met up with Fab and we rode to Danielle's house to join a group ride of people who knew Jeff (some who had come in from out of province). Between the tailwind and hanging on to the wheel of the ultra strong cyclist Ted, I managed to pick up a solid QOM on a segment with over a hundred other female riders on it, which was pretty satisfying.

(I give it a week before I get the 'you lost your crown email')

Plus there were fritters!

Photo courtesy Ted

Fritters courtesy Stephen

I didn't manage to find the time to get in a third swim for the week, but overall, happy with that as a peak week! However, with all the very early mornings, I am looking forward to a week of recovery and a cut back in the hours. I feel like I need it this week in order to be ready for what looks like a still pretty solid weekend of workouts.

And then, prep for Welland!