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, August 19, 2014

*Iron Training - Week 10*

Well, I'm a little late blogging about last week's workouts, but better late then never.

Monday I biked for 90-minutes on the trainer.  After a step-back week the week before, it was good to go a little longer.  My legs felt good and fresh and I probably pushed a little harder than I normally do.

Tuesday I did bubkis.

Wednesday I biked for 90-minutes, again feeling good and easy at this distance.

Thursday I ran 8-miles in a new pair of Brooks Ghost 7's.  This is probably my 8th or 9th pair of Ghosts and I just absolutely love them every time.  It felt so good to be wearing new shoes that I ended up running 30-45 seconds/mile faster than my usual pace for the distance.  Like running on air...

Friday I woke up at 3:50 am and biked on the trainer for 3 1/2-hours.  Yes, 3 1/2-hours.  That's a long time to be on the trainer and with very little on TV that early in the morning, tested the limit of my sanity.  Besides that, the ride went very well and I had good energy throughout.  I will admit, however, that despite consuming Shot Bloks every 15-minutes, I became physically hungry at some point and would have like some more solid food.  For my next long ride I will definitely implement a couple of cut up peanut butter and jelly sandwiches into the mix.  I plan to do this for my race, so now is the time to try it out.

Saturday I ran 8-miles.  Again, because of my awesome shoes, I ran "too" fast but I felt good doing it.

Sunday I ran 13-miles around town.  I broke the run into 2-loops so that I could refill my handheld bottle.  I was out of Gatorade so I just carried water and ate a Shot Blok every mile and a half or so.  This definitely is not my preference for a run - liquid nutrition is much easier for me and seems to sit better in my stomach.  Regardless, the run went well and I held my pace at or a little below 9:00.  Good.
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