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!



Tuesday, February 18, 2014

*Base Build - 9*

So yesterday I woke up at 5:00, swung my legs out of bed, and oh boy, was I sore!  That snow run the day before really tightened me up!  I guess all of those little stabilizing muscles had been working double time to keep my butt off the ground.  Oye.

I jumped on the trainer anyway, but my mission changed from "intervals" to "recovery and loosen".  I biked for only 30-minutes at a steady pace of low to moderate intensity.  I did feel somewhat better after and today I feel 100%.

This morning I went to the Y (5:00 am) and swam.  I continued my routine, swimming 35x50's, bilaterally, with about 10-seconds rest between sets.  It took me a while to get into a groove - I was certainly fighting the water for the first dozen or so, but then I settled in and stroked along pretty comfortably.  When I was finished I was actually fairly tired.  Weenie.
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