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, August 25, 2014

*Iron Training - Week 11*

Another week completed and once again, I haven't had a minute to blog about it.  So, week 11...

The week consisted of "short runs" of 9-miles and a long run of 14-miles, "short rides" of 90-minutes and a long ride of 3 1/2-hours (my second of this duration).  No swimming.

It's funny how short a 9-mile run has come to feel - like a nice easy stroll.  This week I mixed up where I ran and explored some neighborhoods I haven't been through in a while.  The weather was very humid (although the temp wasn't too bad) and although I probably sweated more than usual, my pace was very good.  Even during my long run, I had to force myself to slow down several times - not a bad problem to have.  Overall, I very much enjoyed the runs and feel like I am on track with my current progress.

My 1 1/2-hour bike rides feel much like my short runs - easy and short.  I do push these rides harder than my long rides, but the time seems to go by in a blink.  My long ride this week also went well, but as I said last week, 3 1/2-hours is a long time to be on the trainer, and the tv programs on at 4:00 am aren't the best.  I had a little issue with booty soreness this week but I got through it.  My legs felt great and my nutrition seems to be close to where I want it (I still need more calories but I am working on it).  I have a 104-mile ride coming up in 3-weeks that will be a great dry-run for me to really see how my nutrition holds up.  This coming week my long ride is 4-hours.  I'm not sure when or where I am going to do it - probably on the trainer again.  Ugh.

My swims, my swims, where art my swims?  My YMCA was closed this entire last week for their annual deep cleaning.  I made the decision not to fret about it and just enjoy the run and bike.  This coming weeks blog, however, will show a pretty serious jump in pool time.  The time has come to get my swim workouts nearer to race distance - should be fun:)
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