The Vision: To develop and execute a plan that will reasonably prepare me to complete an Iron distance triathlon and which will not adversely affect my role as a father, husband, and breadwinner.

The Plan: A 20-week, no frills, no fluff, schedule that generally prescribes one training session of one discipline each day. Weekly training volume steadily builds over the 20-weeks with a “step-back” every fourth week and a taper the last 2-weeks. Training sessions vary in length each day - the average session for the 140-day schedule is 90-minutes…

The Rules:
1.) Morning workouts only – Complete daily sessions early and spend the balance of the day focused on family and work.
2.) Involve the family – Try and share this special experience in both words and actions – anyone up for a run?
3.) Document the journey – There is only one first time. Pictures, thoughts, feelings – 20-years from now I am going to want to remember it all.
4.) Monitor weight/energy daily – Listen to my body and respond – More food? More rest? Total stud?
5.) Snack between meals – Eat Santa, eat. More frequent and smaller meals are the key.
6.) Master workout nutrition – Get it figured out during training. Nobody wants another Poopman.
7.) Missed workouts are missed workouts – At some point in the 140-day schedule, a workout will get missed. Let it go. Don’t even try to make it up. Move on.
8.) Maintain strength – Shoulders, chest, and lats… let us not be strangers. My swim will thank me.
9.) Train with heart rate – Dare to slow down. Burn the right energy source. Enduring depends on it.
10.) Train with joy. Race with joy – This is really the whole point. This adventure is supposed to be fun. Don’t get so bogged down in the details that the fun is lost!



Sunday, February 16, 2014

*Base Build - 8*

Yesterday I biked 50-minutes on the trainer.  It was the same interval workout that I have done in the past - a warm-up followed by 3x10 minutes with a heart rate build over the three sets and cool-down.  My heart rate elevated to 150, 160, and 170 over the three sets.  I was able to get it down to around 130 between sets and felt pretty good the whole ride.

Today I ran 5-miles outside with my new Garmin GPS watch.  The paths were snow packed and I had to run very gingerly to keep my balance.  To be honest, it kind of sucked.  My Garmin measured the run at 5.09-miles and my average pace at 9:09 with an average heart rate of 160.  Yup, too much effort to go that slow, but with the bad conditions, what could I do?
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