February 17, 2014 | Posted in:Training Plans

In case you don’t get to the bottom the page I am doing the Ironman UK 2014 for Scope. You can sponsor me at uk.virginmoneygiving.com/ironman

Well the sixth week of my following of the Ben Greenfield Tri-Ripped programme is complete. I have lost weight this last week and I am now under the 15 stone mark (I’m happy with that!). I put this down to adopting the low-carb diet as described in my previous post Paleo / Low Carb diet for Ironman UK Training and genuinely am feeling the benefit. I did not track nutrition again this week as I want to see if I can maintain smart food choices without being ‘aided’ by the myfitnesspal tracker on my iPhone. I will be tracking next week to try and get myself on track.

This week has been a bit of a disaster but in line with my positive attitude towards training the big learn was had on Sunday which has spurred me on got me to thinking differently about my training. Work forced me to miss my training session on Monday and Tuesday [if I’m honest it didn’t force anything; I could have done something!] and I did a minimalistic session on Wednesday as discussed in my recent post Minimum Ironman Training Hours. At this point I decided that I was going to “rest-up” and complete a half-marathon on Sunday. See below for my ‘results’.

Monday
Weight: 14st 10lb / 208lb / 94kg
Hours Sleep: I did not track my sleep as I had no charge for my iPhone
Planned Training: Tri-Ripped Workout : “Stability”
Actual Training:
None
Nutrition:
Today was good day following the principles of the Slow-Carb Diet                         .

Comments:
As mentioned above work got in the way of my training for the day. One positive was my low-carb food choices which I aim to continue up to IMUK 2014.

Tuesday
Hours Sleep: 7:30
Planned Training: Swim Workout: “Balance Two”, Bike Workout: “Muscular Endurance”
Actual Training:
None
Nutrition:
Today was good day following the principles of the Slow-Carb Diet .

Comments:
As mentioned above work got in the way of my training for the day. One positive was my low-carb food choices which I aim to continue up to IMUK 2014.

Wednesday
Hours Sleep: 7:48
Planned Training: Run – A-B-C’s
Actual Training: “When All Hell Breaks Loose” Workout Plan
10 mins : 30mins : 10 mins. As described within Minimum Ironman Training Hours substituting the cables for the press-ups. I have since order a set of the Power Stroke Bungee Cords from Amazon.
Nutrition:
Today was good day following the principles of the Slow-Carb Diet .

Comments:
My time in bed is getting a lot more consistent now and I am actually getting used to going to bed early and don’t really feel like I am forcing myself any more. Today was not ideal but at least I completed an hours’ worth of training today which has given me some satisfaction.

Thursday
Hours Sleep: 6:42
Planned Training: Bike workout: “Hill Strength”, Swim Workout: “Force Play”
Actual Training:
None
Nutrition:
Today was good day following the principles of the Slow-Carb Diet .

Comments:
Nothing of note to mention here. Sleep was down for the night due to working late and having to wake up early. Today I have decided to rest for the next couple of days to simulate a taper before completing a half-marathon on the Sunday.

Friday
Hours Sleep: 7:42
Planned Training: Day Off
Actual Training:
Day Off
Nutrition:
Today was a bad day all around on the food from (I am however allowed one cheat day as part of the Slow-Carb Diet so as long as this is my only ‘bad day’ I will should be fine.

Comments:
Today was Valentines Day and was accompanied with an amazing meal at the James Martin Restaurant in Manchester’s 235 Casino. Preceeded and followed by a few beers and wine and a game or two of roulette (I actually was up for a change!).

Saturday
Hours Sleep: 6:12
Planned Training: Run Workout: “Lydiard Hills”, Tri-Ripped Workout: “Fighting Cables 2”
Actual Training:
None
Nutrition:
Made up for a bad day on Friday by sticking to the Slow-Carb Diet but did have noodles with my salmon which is strictly speaking a big of a cheat.

Comments:
Final rest day in my taper completed with pretty good food choices considering that it was a Saturday. I have the route sorted from my half-marathon for tomorrow and a couple of my friends with be doing it with me also so the time I took to set up my play list was wasted but will be there to be used another day.

NB- I did look at entering a half-marathon but I couldn’t find one really close by and decided that I could have the 13.2 miles completed and be home by the time I would have drived to an event, registered, waiting for the start and finally set off. I will however, be signing up for a couple more events during the year as the ‘tapering’ (especially food wise) has focused my mind.

Sunday
Hours Sleep: 7:42
Planned Training: Tri-Ripped Machine Muscle
Actual Training: ‘Half Marathon’
I completed a half marathon Sunday
(the Garmin, Google Maps, Strava and Runkeeper all have slightly different mileage but it is close enough for me)
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having a recovery drink after the half marathon run and Optimum Nutrition Gold Standard before bed.

Comments:

13 miler

13 mile run

I really, really struggled on the half marathon. My PB for a half marathon previously is about 1:57 and I aimed to complete this session in about the same time to aimed to run around the 9 min/mile marker. As can be seen from my time-splits I barely got into my stride and crashed severely towards the end of the run and had to force myself to not stop and keep going for the last 5 miles or so.

What can I take from all of this experience?:

Negatives:
–      My legs felt heavy most of the day but especially so at the end of the run. This can be seen with my pace really slowing down and my heart rate dropping. I really struggled to get my heart rate back up.
–      Even when ‘fresh’ and just starting out I struggled to maintain even a 9 min/mile pace which is not particularly fast at all.

Positives:
–      Even though it doesn’t appear so I actually felt the benefits of the hill running and the speed drills that I have been doing over the last 5 weeks especially in my running style and when I need to run uphill. I genuinely don’t think that this is mental and feel that the reason that my legs felt so tired were as a result of this improved technique and style.
–      My lungs felt fine all the way round and this can be shown with my heart rate and the fact that I couldn’t get my body to work hard enough to raise it.
–      Physically I was absolutely shot. My feet felt swollen and sore and my legs were burning, shaking and I couldn’t pick them up or bend at the knee. However, mentally I wouldn’t give in. It took me all of my effort to keep going and drag myself around the last 3 miles especially. This gives me confidence that I still have what it takes to complete the IMUK 2014.
–      My legs felt that they have had a real workout. A lot more so than the gym sessions and short intensity drills or hills sessions. My legs definitely need to get the miles in them.

Summary
As described in my Route to Ironman UK 2014 post in December the plan that I am following involves:

–      January: Phase 1
–      February: Phase 1
–      March: Phase 2
–      April: Phase 3
–      May: Phase 4
–      June: Race Maintenance Phase (Race Week plan followed the week of the Cotswold 113)
–      July: Race Maintenance Phase (Race week plan followed the week of the IMUK 2014)

I have followed the sessions prescribed within the Tri-Ripped Training programme for 5 weeks in totality in which the focus has been on gym work and hills / power training which I am definitely feeling the benefit of. This last week which was week 6 (Phase 1, Month 2, Week 2) but due disruption to my training earlier on in the week due to work commitments I decided to utilized the enforced ‘taper’ and complete a half marathon (forsaking my run hills and bike power sessions). However, what I have found has surprised me in that I feel the short duration benefits of the training so far (running style and ascending hills) but my longer duration muscular fitness (‘bonking’) has massively suffered as a result.

I could panic and go back to the drawing board and review what I will be doing during the coming months up to the 20th July when I line up (or float up) at the start of the IMUK 2014 but I have a plan and I am going to stick with it. I will continue to complete the last 2 weeks of Month 2 of Phase 1 training before going into Phase 2 which incorporates a weekly endurance Run and Bike. As mentioned previously I like the structure of the Tri-Ripped Training programme and although I have had a ‘nervy’ experience I will stay on track in my pursuit of a PB at the Ironman UK 2014.

All the best
Andrew

I am doing the Ironman UK 2014 for Scope. You can sponsor me at uk.virginmoneygiving.com/ironman

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