Ironman Canada 1998
Training Log

     This account will follow a year's worth of training leading up to my attempt at Ironman Canada 1998. This was my first Ironman. The Ironman Triathlon consists of a 2.4 mile swim, 112 mile bike, and 26.2 mile run.  Prior to embarking on this training program, I had completed numerous short course and Olympic distance triathlons, three Half Ironman races, two marathons and a number of half marathons. Races completed during this training year will be outlined in more detail.

     My training for the 1998 Ironman Canada Triathlon really began by training for the 1998 Disney Marathon on January 11. Workouts were geared around the long runs that are necessary for marathon racing. During the Summer of 1997, I maintained my long runs at or around 16 miles, so that when I started the marathon program I was already very comfortable at these 'middle' distances.

KEY
  • Workouts are color coded for easy reference:
    Swim - Bike - Run - Weights - Plyometrics - Brick
  • Times >1 hour are written in 1:01 format
  • IN = Indoors on bike trainer
  • SpW = Speedwork in the pool
  • Hill repeats are done on a hill 800m (½mile) long, therefore 9x means hill was climbed 9 times
  • AT Workouts take about 35-40min
  • AT Ph.2* means a modified Phase 2 AT workout. See AT Workouts for a full description
  • ½ AT means I did half of the AT workout, usually done when tapering for a race.
  • Workouts line up horizontally according to the time of day they were done. Immediately under the calendar number means before work, next row is during the day, third row means after work. Look under SEPTEMBER to see what I mean.
  • Details on certain workouts can be found at these links: AT Workouts | Plyometrics | Race Results

 

SEPTEMBER
Before Work
====>
During the Day ==>
After Work =====>
1
-
-
Wts
- Legs
2
Off
3
Swim - strokework
Run - 38min easy
4
Wts - chest/should
-
Wts
- legs
5
Swim - strokework
Bike - IN - 57min
6
Off
7
Run - 16 miles - 1:54
8
-
Bike
- IN - 1hour
Wts - Legs
9
Swim
- strokework
Run - AT Ph. 2*
10
Swim
- strokework
Bike - IN - 1hour
Wts - chest/should
11
-
Run
- Hills - 9x- 1:02
12
-
-
Wts
- legs, back,arms
13
Off
14
Run - 18 miles - 2:08
15
-
-
Wts
- chest/should
16
Swim
- strokework
Run - AT Ph. 2*
Wts - legs
17
Swim
- strokework
Bike - IN - 1:30
Wts - back/arms
18
-
Run
- Hills- 6x-41min
19
Swim
- 3000m
20
-
Bike
- IN - 1:55
21
Run - 20¼ miles-2:37
22
-
-
Wts
- chest/should
23
-
Run
- AT Ph. 2*
Wts - legs
24
Swim
- strokework
Bike - IN - 1:27
Wts - back/arms
25
-
Run
-½ AT Ph.2*
26
-
Bike
- IN - 1:55
27
Off
28
Run
- ½ Marathon
29
-
-
Wts
- chest/should
30
Swim
- strokework
Bike - IN - 1:02
Wts - legs
       

 

OCTOBER     1
Swim - strokework
Run - Hills -10x -1:07
2
Wts - back/arms
Bike - IN - 1:30
Wts
- legs
3
Swim - 3000m
Bike - Hills -10x-47min
4
-
Run
- ~15 miles - 1:49
5
Run - 5k race - jog
with Cheryl
6
-
Bike
- IN - 1:06
Wts - chest/should
7
Wts
- back/arms
Run - AT Ph. 2*
8
-
Bike
- IN - 1:45
Wts - legs
9
Swim
- 2800m
Run
- Tempo - 58min
10
Swim
- 1900m
11
-
Run
- ~16 miles - 1:54
12
Off
13
Off
14
Off
15
-
Run - Tempo - 58min
Wts - legs
16
-
Bike
- IN - 1 hour
17
Wts
- chest/should
Run - AT Ph.2* Plyo
18
-
Bike
- IN - 1:55
19
Run - 18 miles - last 2 miles hard - 2:01
20
Swim
- 3200m
-
Wts
- back/arms
21
Wts
- chest/should
Run
- AT Ph. 2*
22
Swim
- 3700m
Bike - IN - 1hr Plyo
Wts - legs
23
-
Run
-½ AT Ph. 2*
24
Swim
- strokework
Plyometrics
25
Swim
- strokework
26
Run
- ½ Marathon
27
Swim
- strokework
28
Swim
- 3200m
Bike - IN - 1hr Plyo
29
-
Run - easy - 55min
30
Swim
- strokework
Bike - IN - 1:10 Plyo
31
Wts
- chest/should
Run - Hills - 8x- 58min
 

 

NOVEMBER           1
Swim - 2000m
Bike
- IN - 2:30
-
2
Run - 21 miles - very
easy pace - 2:46
3
-
Wts
- chest/should
4
-
Bike - IN - 1 hour
5
Swim - strokework
Run
- Tempo - 54min
Plyometrics
6
Wts
- legs
Bike
- IN - 1:35
7
Swim
- 3000m
8
-
Bike
- OUT - 18 miles
while Cheryl ran
9
Run - 23 miles - last 3.2 miles hard - 2:49
10
Off
11
Wts
- chest/should
Run - AT Ph. 2*
Wts - legs
12
-
Bike - IN - 1 hour
Wts - back/arms
13
Swim
- 2800m
Run
- Tempo - 56min
14
Swim
- 2500m
-
15
Off
16
Run- Club Champs
17
-
Bike
- IN - 1:06
18
Wts
- chest/should
Run
-Tmp-56minPlyo
Wts
- legs
19
Swim
- 4000m
Bike - IN - 1:05
20
-
Run
-Hills -10x - 1:10
21
Swim
- 3000m
Plyometrics
22
Off
23
Run
- 25 miles - 3:08
24
-
Wts
- legs
25
Swim
- strokework
Run - Tempo - 40min
26
-
Bike
- IN - 1:14 Plyo
Wts
- legs
27
Swim
- 3200m
Run - Tempo - 55min
28
Wts
- chest/should
Bike - IN - 51min Plyo
29
Wts
- back/arms
30 Run - 18 miles
Tempo Run - 1:56

 

DECEMBER 1
Swim
- 2700m
Bike - IN - 40min
2
Wts
- chest/should
Run - 20min Plyo
Wts
- legs
3
Swim - 4000m
Bike - IN - 1:05
4
Wts - back/arms
Run - Hills -8x-58min
5
Wts - legs
-
6
Swim - 4000m
-
7
Run - 1:58 - unmeasured route
8
Wts
- legs
9
Wts
- chest/should
Bike - IN - 1:10
10
Swim - strokework
Run
- Tempo - 57min
Wts - arms
11
Swim
- 3000m
Bike
- IN - 1:05
Wts - legs
12
Swim
- 4000m
Run - Hills -6x-42min
13
-
Bike
- IN - 2:00
14
Run - 21 miles - 2:46
15
Wts
- legs
16
Wts
- chest/should
Run -Tmp-57minPlyo
17
Swim
- 3000m
Wts - back/arms
18
-
Run
- AT Ph. 2*Plyo
19
Wts
- legs
Bike - IN - 35min
-
20
Swim
- 4000m
-
21
Run - 25 miles - 3:05
22
Off
23
Swim
- 2000m
-
24
-
Run
- Tempo - 51min
25
-
Run
-45 min treadmill
26
Wts
- chest/should             ** had fever
--
27
Off - still feverish
28
Run
- 1:54 easy 
29
Swim
- 3000m
Bike
- IN - 47min
Wts
- legs
30
Wts
- chest/should
Run - Tempo - 48min
31
Wts
- back/arms
Run - 32 min easy
     

1998 Training Continued...


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