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, July 7, 2014

*Iron Training - Week 5*

This week was what is called a "step back" week.  It means that while you perform the same number of workouts, the distances are decreased a fair bit.  These step back weeks occur every fourth or fifth week and are intended to give both the body and mind a bit of a re-charge.

I wasn't exactly sure how to handle the week and to be honest, I really didn't want it (although I am sure it was a good idea).

My runs were 5, 5, and 6-miles - very short relative to my runs of late.  I ended up running them at a considerably faster pace than I have (like a whole minute/mile faster).  While it felt good and was fun, it did make my legs a tiny bit sore which kind of defeats the point of a step back?

My rides were 45, 50, and 75-minutes - so short that it felt like I was cheating or something.  So I hammered them:)  Fast, hard, and smooth and that also felt good.  These did not leave me sore at all and were probably worth while rides.

My swim (yes, only one I am afraid) was a straight 2100-yards (1.2-miles).  I swam this alternating breathing left and right every 25-yards.  I certainly had to work harder to breath left - which made breathing right feel like a walk in the park.  Overall it was a very good swim (I just needed a couple more of them).

I also lifted weights twice (without my partner).  The lifts both went very well and left me feeling strong.  To be honest, I am surprised by how much I like a few strength days in the mix.  It may be mental, but I really do think I am better off with them in my training program.
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