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!



Tuesday, July 1, 2014

*Iron Training - Week 4*

Back from vacation.


Yesterday morning I biked for 75-minutes at a moderate effort level.  I felt good throughout the ride (as I have come to expect for my shorter rides).


Last night , due to storms in our area, I went to the Y and ran 8-miles on the treadmill.  All was well until the power went out - but fortunately, it was only for a second or two, and then I was able to resume my run.


This morning I went to the Y and lifted weights (by myself).  I miss my lifting buddy.  I kept my weights on the light side since I didn't lift last week at all while on vacation.


At noon, I went back to the Y (again) and swam a straight 1600-yards.  I felt good and smooth, but certainly slow.  This swim in combination with last week's weight layoff might make for a sore Justin tomorrow.  We'll see, but I'm betting yes...

Last night I went to Y and swam another continuous 1600-yards (the same as the day before).  The previous day I breathed only to my right side the whole way as is pretty normal for me.  Last night, however, I was determined to breath only to my left side.  Now I have done swim workouts where I swim 50's alternating breathing left and right, but the most I have ever swum continuously breathing left is 100-yards.  The reason is that I get out of breath and am forced to switch it up.  But did I mention that last night I was determined?  And do you know what?  I did it.  The entire 1600-yards only breathing left.  I am really still amazed and I came away feeling very happy.  Why, you might ask?  Well, being comfortable breathing both ways and practicing that way helps to even out one's stroke which can lead to increased speed and also a straighter swim in the open water.  While last night's swim was not exactly comfortable (I had to really concentrate), I am excited to have gotten past this hurdle and will continue to work (and hopefully improve).


This morning I biked 75-minutes on the trainer - a good effort yet relatively comfortable.  Later in the day I ran 8-miles outside around town.  I took it easy and felt solid:)

It was fourth of July weekend and I spent a lot of time with my family running around between parties and working in the yard.  Regardless, I did execute my long bike and long run.


Saturday I biked on the trainer for 150-minutes (2 1/2 hours).  I did well with nutrition and pace.  My energy felt good throughout and my legs felt strong.  My buns, however... 1 hour and 45-minutes into the ride I began getting uncomfortable and was extremely ready to get off the seat by the ride's end.


Last night I ran 12-miles outside around town.  It was surprisingly warm and definitely humid.  I knew it wasn't going to be a fun run for my from the start and I was right.  My energy started feeling low about an hour into the run.  Shortly after that my legs started feeling heavy.  As a result, I slowed my pace and finished about 3-minutes slower than I would on a cooler day.  At the end of the run I felt pretty wiped out.  I immediately drank about 40-oz of chocolate milk which certainly helped (and just tasted good), but not as much as just climbing into bed and going to sleep.
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