Ironman Cozumel Training Log (Week 9): The Road to 8:59
Fatigue, flats, and five-hour workouts
Last week marked week 9 of 12 of my build toward Ironman Cozumel on November 23.
I started working with a new coach after the Hoodoo 300. We kicked things off at the beginning of September for a three-month block. I thought it would be valuable to share the last month of my race prep.
Week 9, Day 1 (Monday, October 27)
Workout #1: 3,200 m swim with early vertical forearm drills, 4x100 breathing every 3, 5, 7, 9 strokes and 4x150 pull strong @ 2:15
Breathing every 3, 5, 7, 9 strokes, increasing every 25 m, is tough. The first 100 is the only set I executed well. I was gassed by lengths three and four (breathing every 7 and 9) and couldn’t hold it for the last two sets. Disappointing.
For the 150s, I came in at 2:15, so went on 2:30 to give myself some recovery. Oh well, box checked.
Workout #2: 40-minute strength workout including fire hydrants, clamshells, lateral walks, planks, hamstring curls, Bulgarian split squats, and heel raises
Week 9, Day 2 (Tuesday, October 28)
Workout #1: 55-minute aerobic endurance run
First run in the Nike Pegasus 41. Not a fan. Heel was slipping and big toe was rubbing the front of the shoe, even though they were pretty roomy for me.
Still need a new everyday trainer for easy, aerobic, and long runs. Will likely go back to the Saucony Triumphs.
Workout #2: 2:45 ride with 4x8’ @ 275-285 watts
Ate too close to the ride and stomach was unsettled for the first hour. Started to get very cold on the last few intervals up to Jamestown at 7,200’.
Got a flat two miles from home and walked in my bike shoes the rest of the way like a clown instead of calling for help or fixing the puncture (would’ve been quicker), but was getting dark.
Note to self—don’t be afraid to ask for help. Probably shouldn’t have walked in my bike shoes that long. Can’t imagine that’s good for my feet, legs, or cleats.
Week 9, Day 3 (Wednesday, October 29)
Workout #1: 3,000 m swim with 4x[50 sprint (:05), 100 threshold @ 1:30, 2x75 steady/easy (0:15)]
Workout #2: 40-minute strength workout including fire hydrants, clamshells, lateral walks, planks, hamstring curls, Bulgarian split squats, and heel raises
Week 9, Day 4 (Thursday, October 30)
Workout #1: 45-minute aerobic endurance run
Workout #2: 5-hour ride with 4x30’ @ 240-250 watts (10:00)
Legs were trashed for the last two intervals, even taking in 130g carbs per hour, but proud of holding on and maintaining power targets.
Got a new rear tire and tube the day before and stopped a handful of times during the ride to check inflation as both felt soft. I reckon this would’ve been even faster and more pleasant had they not been at 70 psi when I got home! Maybe the mini pump I used…
Week 9, Day 5 (Friday, October 31)
Workout #1: 3,400 m CSS swim with 10x200 in 3:10 @ 3:30
Was dragging, fatigued and unmotivated pre-swim—no surprise after a six-hour training day on Thursday.
Workout #2: 40-minute strength workout including fire hydrants, clamshells, lateral walks, planks, hamstring curls, Bulgarian split squats, and heel raises
Week 9, Day 6 (Saturday, November 1)
Workout #1: 2-hour aerobic endurance ride
Social ride with some of the Parrot Endurance crew. Felt too easy at times, but was the only one on a TT so was pulling for a while.
Workout #2: 40-minute run off the bike
Wore my race shoes for the first time—the Alphafly 3. Very nice.
Ran up the beginning of Lee Hill Dr so was tough to maintain 7:00/mi without HR spiking too much. Cruised the rest of the time thanks to some downhill terrain.
Week 9, Day 7 (Sunday, November 2)
Workout: 1:10 run with 4x10’ @ Ironman pace (2x10’ @ 7:00 and 2x10’ @ 6:50)
Solid session and wore normal shoes—Altra Torins with heel inserts to support the achilles.
Took in 90g carbs—two Neversecond gels, 1 scoop C30 sports drink with 1,000mg sodium added (1,600mg total).
Did the session indoors with no fan for some heat stress.
Other Notes:
Tweaked my left low-back/upper-glute unloading the dishwasher (I kid you not) earlier in the week and it’s still bothering me. My girlfriend, a former massage therapist, did some body work and I’ve been taking epsom salt baths, but it’s still aggravated.
Hips tight after the weekend’s runs and replenished glycogen stores with an entire large pizza.
Weekly Totals:
So proud of you for your hard work on this training cycle! And even more for listening to your body to train more effectively. Excited to see you reach your goals ❤️ you inspire me!