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 15, 2014

*Iron Training - Week 6*

I am glad to be back to a normal week of training.  I feel good and am ready to continue to build my distances.  Things are going to get a little tricky at the end of the week juggling work, my son's state swim meet, and training, but by planning down to the hour, I think I'll be able to do it all (we'll see) :)

Monday I biked for 90-minutes on the trainer.  It was a solid ride for sure.  I was watching the Tour de France as I rode and found myself really hammering away a few times.  It was fun.

Tuesday morning I lifted weights at the Y.  I haven't raised any weights in a couple weeks but am fairly satisfied to leave things alone for a bit.
Later in the day I ran 12.5-miles outside around town.  It was an exceptionally cool day for mid July and felt perfect for my run.  I tried out a new waist belted hydration system (instead of my handheld) that allowed me to carry more liquid.  Unfortunately, it was a bit of a bust and pretty much just annoyed me for the better part of the run as it wouldn't stay in place and bounced around.  Regardless, my run went really well and I ended up averaging 8:44 pace - much faster than I should have perhaps, but because of the cool weather, it just felt easy:)

Wednesday morning I biked another 90-minute ride on the trainer.  My legs were a little tired from the long run the night before, but not bad.  I consumed a Shot Blok with water every 15-minutes (as I always do) and my energy level stayed good throughout.

Thursday morning I lifted weights at the Y.  I had trouble getting myself out of bed for the lift, but I managed and got the job done (well, even).
At lunch I went to the Y and swam a continuous 2100-yards (half the race distance).  As prior, I alternated breathing left and right every 25-yards.  It took me about 1000-yards to really find my groove and get comfortable and then I was fine.  I still have to work harder breathing left but it is manageable.  I am hopeful to squeeze in another swim tomorrow evening before leaving for my son's state swim meet.  We'll see...

Friday morning I got up at 4:00 am and jumped on my bike for a 3-hour trainer ride - my longest to date.  The ride went very well.  I had the pleasure of watching the Tour De France while riding and really enjoyed it.  I found myself hammering away from time to time and had to reel it back in:)  As I typically do, I suffered some rear end discomfort late in the ride but it wasn't too bad.  I felt pretty good about myself after this ride.  With the busy weekend I was in for, there wasn't any other time to make it happen, and I took care of business.  Go Homey!

Saturday I was down at my son's state swim meet.  We had to get up at 3:00 am to go, which was a little rough, but the meet was good and I enjoyed myself.  There was a couple hour break between one of my sons's individual events and a his relay, so I took the time to go out for an 8-mile run around the campus/town.  I forced myself to keep it slow and I was probably just under 9:00 pace.  My legs felt pretty decent - a little achy at first but they loosened up pretty quickly.
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