Training Camp: More Heat, More Hills, More Wind

Above, running back to Penticton along Eastside Road, with Skaha Lake in the background. I'm using the Timex Bodylink system: The chest strap is for monitoring heart rate, the strap on my left arm holds the GPS receiver. Both send data to my wrist computer, which calculates useful pace and exertion information . (Photo by Van)



Thursday: 35 deg C, breezy

Thursday was another 90-minute open-water swim with drills and intervals. The wind picked up in the last half hour, resulting in some chop, even close to the shore. Got a few extra mouthfuls of Okanagan Lake.

Following the swim, we had another breakfast and lecture at the Lakeside Resort. We inhaled more food while reviewing our nutrition strategies from yesterday's long ride. Cal had taken blood glucose samples at five locations along the route, to ensure we were topped up properly with fuel. A reading of 5 mg/Dl or higher is desirable. If you have seen a diabetic do a blood glucose test, this is exactly how ours was done: poke the finger, squeeze some blood, and check with a portable blood glucose tester. Between the lactate threshold test on Tuesday and the blood glucose tests yesterday, I've bled for sports science 10 times this week.

Following breakfast, just before noon, we got organized for our long run. The options were anywhere from 7 to 19 miles on the Ironman Canada marathon route, depending on current fitness, injuries etc. I chose to run 19 miles, since I had already built to that distance ten days ago. The two Daves, Tony and I were dropped off at mile 7 of the run course, and we ran to Okanagan Falls and back to the Slumberlodge, including the out-and-back final mile along Lakeshore. We agreed on a goal pace of 8:30/mile, so I wore my GPS to keep us on target. The temperature was climbing to the mid-30s, but we had a breeze in our faces for the return trip, which made the heat bearable. We also had support every four miles, to top up on fuel and fill our caps with ice. We finished the run in just under 2:40, at a pace of 8:28/mile, close enough!

Following the long run, we cooled our legs down in the lake, then limped over to the Endurance Centre for massages. A half-hour leg flush finds all the sore spots, but promotes recovery, so a little pain is worth feeling better for tomorrow. Especially with a full Ironman swim in the morning, followed by a tough bike ride up Apex Mountain later in the day.