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, May 22, 2014

*Base Build - 38*

Tuesday morning Ian and I lifted weights.  He was pretty wiped out and I had to drag him out of bed.  He had run hills the night before at his swimming practice so he went light on the leg press.  I felt good.  My legs were fine despite the 10-miler the day before (good) and generally had a good lift.


Yesterday I biked 60-minutes on the trainer.  It was my turn to feel wiped out and I had to drag myself out of bed.  As a result, my ride felt somewhat uninspired and my effort level wasn't what I would have liked it.  I got through it though:)


Last night I ran 6-miles outside from the University campus.  It was pretty warm out so I tried to keep my pace slow - which was tough because I was feeling pretty good.  I like running in that area - there are lots of hills and shaded residential streets in one part, and campus buildings and flats in another - a good mix.


This morning Ian and I lifted weights again.  He was feeling more chipper today and "bounded" out of bed (or at least didn't have to be dragged).  We had a good session and tried a different triceps machine - which we liked.  I haven't weight either one of us in a couple weeks.  It will be interested to see where we are.  I'll guess 147 and 187?

Later Post:  Tonight I ran another 6-miler at the University.  I forced a slow pace and ended up averaging 8:58 - pretty good since I was shooting for 9:00.  An easy run for sure but worthwhile just the same:)
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