It is less than five weeks to Ironman Zurich – my next
A-race in my endurance assessment. I have decided to aim for better times, and
the results of this 226K triathlon will be a useful assessment of my overall
multi-disciplinary fitness.
This evening, while running on my minimalist Vibram Five
Fingers (VFF) with my friend Kenneth Tan, we chatted about the Masters-category
athletes (since we fall within this bandwidth). I was glad that despite our
deliberate, slower pace (Ken was apologetic about his relative lack of speed of
6 min/K), we did achieve 11.5K (in an easy 75 minutes). It was my longest
‘barefoot’ road-run, although I have done barefoot pool-running for up to 75
minutes. I am pleased to announce that after running a total of 2X21K runs (at
1:54 & 1:48 respectively on Tuesday and Thursday) within 48 hours, this
completes my 53 hours of consecutive runs within a week. For my body, this
mileage is adequate as I can focus on a weekend of consecutive rides and swims.
Tomorrow, I will do a moderate-distance ride
(lactate-threshold, aerobic session) and on I will do a 60K cycling race on
Sunday morning (an anaerobic/strength session). What I am mindful is I have to
complete my longest sessions for ride and run, as the main deal-breaker for an
overall PB time are the last two disciplines. I have a 10K hilly run next
Sunday, and a 21K run race a week before Zurich, so these will useful tuners
for my racing mindset. So far, all is well and intend to maintain my slow but
sure progress. I am getting enough quality sleep, and amplified my protein intake (including
high-quality whey protein), essential fatty acids (krill oil), and antioxidants (plant-based, and the algae asthaxantin). My body fat is dropping, muscle tone is enhanced, and core strength is still reliable.
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