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 21, 2014

*Iron Training - Week 7*

Monday morning I biked for 90-minutes on the trainer, once again while watching the Tour (stage 15).  The end was crazy exciting as the pack caught the two leaders with only about 10-feet from the finish line.  Also, once again, I found myself hammering away on my own bike as I watched.  Okay.
Monday evening I swam 2100-yards at the Y, alternating breathing every 25-yards.  It was a good swim for me and felt fairly easy (good thing as it is only 1/2 of the race distance).

Tuesday morning I lifted weights at the Y.  I was feeling pretty tired out and struggled a bit with my weights.

Wednesday I woke up at 4:00 am and biked 3-hours on the trainer.  Everything went well and I watched the tour while riding, once again finding myself hammering away now and then.

Thursday morning I ran 8-miles at a pretty decent pace - faster than I should have for sure.

Friday morning I biked for 90-minutes on the trainer.  I put forth a very solid effort on this ride and although it felt short, my legs felt good and worked when done.

Friday and Saturday I was down at my son's state swim meet.  They did great and it was fun to watch but the driving 5-hours each day and sitting on the bleachers at the meet made me feel tired (and lazy).  As a result, no Saturday run for me:(

Sunday I woke up and ran 13-miles outside around town.  Despite going early, it was super humid and a little warm.  I pretty much felt like crap the entire run - from elevated breathing and heart rate that wouldn't come down.  The only thing that I can say for the run is that I got it done... and have felt crummy all day since!


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