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!



Saturday, April 19, 2014

*Base Build - 27*

It has been a whole week since I have posted, unfortunately.  Like last week, this week was a little crazy (including a trip to Pittsburgh for work), so I just haven't had time to sit and write anything.

The good news is that I have made time to train and so once again, I will recap:

Last Saturday I squeezed in a 5.25-mile run in between the kids sports and a whole lot of yard work.
Sunday I worked in the yard all day, but did lift weights with Ian.
Monday I biked for 90-minutes on the trainer at a very solid effort.  I fueled with only water and a banana (half way through) and felt solid the entire ride.
Tuesday Ian and I hit the weights at the Y at 5:30 am and then I drove to Pittsburgh.  I did manage to run 5-miles on the hotel treadmill (piece of crap) - but it wasn't very fun.
Thursday Ian and I went to the Y and lifted weights.
Yesterday I biked for 60-minutes on the trainer.  It is funny how easy a 60-minute ride has become now that I have a totally awesome seat:)
This morning I ran 8-miles outside.  Ahh!  Outside on a beautiful, crisp, sunny morning - you really just can't beat it.  I felt very comfortable for the run.  Six of the 8-miles were at a pretty easy pace and two were run at about 45-seconds per mile faster.  Good and Good.

There.  A lame recap of a somewhat lame week.  Happy Easter (tomorrow)!
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