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!



Wednesday, June 25, 2014

*Iron Training - Week 3*

I'm on vacation!!!  Hooray for me (and hooray for my family).  We need a break and the timing is good.  We arrived yesterday at noon and pretty much just chilled out yesterday.  So a quick recap of the past few days leading up until now:


Sunday night (at 8:15) I went out for a run.  I actually wasn't sure how far I would go when I started, only that it would be somewhere between 8 and 11-miles.  So I took off and just went where my legs took me.  At 5-miles into the run I was at a very logical turn-around point and so I did.  My pace was a comfortable 8:45 to 9:00 and my legs felt pretty solid.  It was a nice evening from a temperature standpoint but pretty humid so by the end of my 10-mile run I was soaked like a drowned rat.


Yesterday morning I biked a quick 60-minutes before shutting it down in order to get the car packed and the shown on the road:)


This morning I set the alarm for 5:30 (yes I am on vacation) and got up to ride my bike - I brought it and my trainer.  I rode at a decent effort level for 75-minutes.  I felt comfortable in the saddle for the majority of the ride and finished just as my family began to rise:)

Still on vacation - last day, though:(

The day before yesterday I biked again for 75-minutes on the trainer - again at 5:30.

Later in the day I went to the health club and ran 8-miles on the treadmill.  I really prefer running outdoors but it is quite hot and humid and my vacation location is LOADED with serious hills.  I really just didn't feel like wearing myself out so the flat and air conditioned treadmill was the answer.  Other than being boring, the run went well.

This morning I biked for 135-minutes on the trainer - my longest trainer ride to date.  I broke up the ride into 15-minutes segments (in my mind).  I couldn't find the TV remote so I was just staring at a wall (boring) and taking it 15-minutes at a time helped me keep my sanity.  My rear end felt great until about 1:45 into the ride and then got a little sore - not bad though.  Hopefully next weekend I can get out on the road with a buddy of mine for my long ride - or at least my buns hope I do..
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