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, June 2, 2014

*Base Build - 40*

The time, the time... where does it go?  I have not posted here in a week - between the kids baseball and swimming, work, working out, and late dinners, by the time I finally stop at the day's end, I just want to go to bed:)

Tuesday - In the morning, Ian and I lifted weights.  We were both pretty tired from the weekend but we got the job done (with one eye open).
Later in the day, I ran 6-miles at the University campus.  My legs felt a little heavy from the 10-miler the day before but not bad and I had to hold myself back from running too fast.  I ended up averaging 8:48 pace - okay.

Thursday - A triple workout day.  Ian and I started the day out right with a good lift.  We were significantly peppier than on Tuesday, and managed to increase a few weights.
Late afternoon I biked for 60-minutes on the trainer at a decent intensity level.  My legs felt good and strong so I decided to add a run.
The run was a 6-miler at the University (about 45-minutes after the bike).  I started off nice and slow but gradually built speed every mile and finished with a sub 7:30 mile.  I have no idea what prompted the reverse split run, but I felt good so why not?

Friday - I biked for 60-minutes on the trainer in the morning.  I treated it as a recovery workout so lower in the effort department.  It was a good idea and I managed to work out the little bit of soreness that had developed from by bike/run brick 12-hours before.

Saturday/Sunday - I did nothing.  Watching my son's baseball game and mowing my yard on Saturday yielded a serious sunburn on my legs and arms.  I had intended to bike but my crispy legs just didn't want to bend:)  Sunday I went to my kid's swim meet (very early) and then just came home and napped.  I had originally intended to take that day off and only felt minor guilt for not using it to make up Saturday's missed ride.
Posted by at

No comments :

Post a Comment

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments ( Atom )