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!



Sunday, June 22, 2014

*Iron Training - Week 2*

So it looks like I am going to have to give another weekly update as it has been 5 or 6 days since I have posted.

I started the week off well with a solid 60-minute ride on the trainer.  My effort level was good and I imagine my power output was as well.

Tuesday morning I lifted weights with Ian.  He was pretty cooked from his long day of swim practice the day before so we kept his weights and sets down a bit.  I did my usual lift although I must admit I felt tired and had more trouble with some exercises than I normally do.
Later in the day, I went for a little run.  I intended to run 11-miles.  The trouble was I began my run at noon on a very hot, sunny, and humid day.  The route I took was through the hilly portion of town and provided no shade at all.  Hmmm.  I did bring my handheld bottle and some Shot Bloks.  I knew the heat was going to make for a tough run, but I looked at it as a chance to test my patience as keeping my pace real slow would be required.  I took off running at 9:00 pace.  I was hot, but the pace was fine, and the first 5-miles went smoothly.  Soon after, though, the heat really started feeling oppressive.  I could feel my energy getting sucked out of me and my heart rate elevating.  I slowed my pace and hit my turnaround point in the run (5.5-miles).  Things on the way back got worse and at one point I was running up a large hill, feeling like I was on fire, and running a whopping 10:45 pace (barely running).  I made the decision to deviate from my route in hopes of shortening the run.  In doing so, I finished by running up the biggest hill my town has to offer.  Ugh.  I finally got back home and immediately turned the hose on and let it run over my head.  Ahhh!  Sweet relief.  The run ended up being 9.7-miles (but felt like 20).  It amazes me how badly the heat affects me.  Good thing my race is the end of October:)

Wednesday I woke up to ride my bike to sore legs - I assume from the run.  I biked for 60-minutes and kept my effort a little lighter than I normally would.  The ride helped to loosen me up but I could tell that I was probably going to get sorer before it went away for good.

Thursday morning I lifted weights by myself.  Ian was wiped and I had no problem leaving him home.  My lift went well (better than Tuesday) with the exception of the leg press.  My legs were still pretty tired from my crappy run and burned with lactic acid buildup.
Later in the morning I ran 8-miles outside around town.  It was early enough that although humid, the temperature was reasonable.  I ran through a flatter part of town and felt at easy and comfortable the whole run.  Good.

Friday I biked 60-minutes on the trainer at my usual effort.  Not much else to say about that one.

Yesterday I biked for 120-minutes on the trainer.  Oddly, I had a tough time getting comfortable on my saddle.  I pretty much was shifting around the whole time and was sooooo ready to get off when the 2-hours were up.  On the plus side, my effort was good and my legs felt solid and strong.
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