With the end of week 4 of Ironman training also comes the end of my first recovery week at the end of the first 4 week cycle of 3 build weeks plus 1 recovery week. I won't say I feel entirely recovered at this point, but I do feel more rested than I did at the start of this week. I also took the opportunity this week to bring some foods back into my diet that were more calorie dense, even if only in controlled portions (then there were the 2 large slices of pizza I had yesterday!!) I still end the week weighing 2 pounds less than I started it--and nudging that scale below 190 lbs., so I believe I had the room to spare for the extra food.
Here is how this past week of training breaks down:
Swim - 4900 yards, 2:02:11
Bike - 25.8 miles on roads plus time on spin bike or trainer, 2:52:52
Run - 18.35 miles, 3:52:44
Other - stretching or other training workout, 0:45:00
Overall training time 9:32:57
This week had decreases by about 1/3 across the board as it was a recovery week, designed to let my body get some rest and still not lose any of the recently gained fitness levels. Although I am training for overall endurance and not speed, I must be improving in both because I can feel my moderately-paced treadmill workouts getting easier at the same paces I ran previously.
Week 5 brings a return to the building phase. Included with my increased workload will be the longest swim and bike distances that I have ever done in a single workout for each. With swim distances of 3500 and 3600 yards planned, my biggest problem way be fitting them into my schedule time-wise; especially considering my preference for early morning swimming, opening time at the gym, and when I have to be at work. A planned 70 mile bike ride will beat my longest previous training ride of 62.5 miles (aka 100km) and will probably take me around 4.5 hours depending on road conditions.
Sometime tomorrow I hope to look over my monthly totals for an overview of how Ironman training is shaping up.
111 days until Ironman Texas......