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!



Monday, May 19, 2014

*Base Build - 37*

Today at lunch I ran 10-miles - my first double digit run in quite some time.  It was a beautiful day - sunny and pleasant, maybe 60 degrees.  I had eaten a good breakfast and brought my handheld bottle which I filled with highly concentrated Gatorade so no worries from a nutrition and energy standpoint.

I started out running at an "easy" pace - about 8:30's according to my Garmin.  I knew I ought to slow it down a bit - there's no way I'll be running 8:30's come race day, so I made in effort to slow up.  I did a little each mile until I got it around 9:00 pace, where I held steady.  My finish time of 1:28:00 equates to an average of about 8:50 pace so not too bad.

My legs felt pretty good throughout.  They started getting a little achy toward the end (as they always do on my long run day) but not bad and I wasn't wiped out when finished.
Overall this was a good run - certainly better than my previous long run.  A little planning goes a long way:)

Here's a quote I recently heard that I like:
"Genetics may load the gun, but its training that pulls the trigger."
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