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!



Thursday, February 20, 2014

*Base Build - 10*

Hello friends and adoring fans!  Hello?  Anybody out there?  Oh well...

Today I went to the Y an ran 6-miles on the treadmill.  I had wanted to get outside for a run, but with the warm-up in weather and today's thunderstorm, the streets were a flooded mess.  Ok.  I ran my miles at a zone-2 pace and may have actually stayed in zone-2 the entire run.  Good boy.

After the run (yes after) I swam 35x50's bilaterally with 10-seconds rest.  I concentrated every set on my form and I happily report that breathing to my left is getting quite comfortable - at least for the short sets that I am doing.  That is okay, though.  There is lots of time to stretch those sets out.  I am making little improvements with every swim.

After the swim, I did a little strength training to balance out the freestyle stroke - just some lats, shoulders, and triceps today at high reps.  Oonce!  Go Homey!
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