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!



Friday, April 11, 2014

*Base Build - 26*

I haven't had a chance to post the last few days so I'll recap now.

Tuesday morning Ian and I went to the Y at 5:30 am and lifted weights.  We were both still really sore (he had become sorer as the day progressed Monday).  The workout was good and I think we both felt temporarily better but the soreness came back quickly and I know I felt pretty rough all day.

Tuesday night I went out for a night run.  I really haven't run at night (outside) in a while and I had forgotten how much I love it.  My legs felt pretty leaden from squats and I assumed they would loosen up, but mile after mile, they did not.  I only ended up running 5-miles, but I still enjoyed myself.

Wednesday, still feeling beat up, I decided to take a day to rest.  It worked.  I woke up Thursday feeling quite fresh.

Yesterday morning Ian and I lifted weights again.  He seems to be getting the hang of it and more comfortable with the environment.  Early mornings at the Y are pretty nice because there really aren't many people there.  I felt good and my soreness is gone.  Ian's soreness (and muscle fatigue) is still hanging around a bit, though.  He has had hard swim practices every night this week so his muscles haven't had a whole lot of chance top recover.  He has the weekend off from swimming, though, so I anticipate he will be fresh come Monday.

Last night I jumped on my bike and rode a good, hard 60-minutes.  As I was telling a buddy last night, with my new seat I have developed a new love for my bike.  It is so nice to be able to just focus on the ride instead of how much my rear end hurts:)  With that enthusiasm in mind, I have started looking for some local century rides for late September/early October. 
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