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!



Friday, August 1, 2014

*Iron Training - Week 8*

Monday I biked for 90-minutes on the trainer.  I was still tired/sore/stiff from my lousy run the day before but I was able to ride out most of it and actually felt a little better when finished.  I spent the balance of the day trying to hydrate the best I could.

Tuesday life just got in the way... what else can be said?

Wednesday morning I had another good 90-minutes bike session.  My intensity was very solid and the time flew by:)
Later in the day I ran 8-miles outside.  About 3-miles into the run I bumped in to a guy I kind of know who was also running.  I sped up to keep pace with him and we chatted for a couple miles before we ran our separate ways.  My pace for those miles was about 1-minute/mile faster than I intended to go but it felt good and so I just kept that pace for the better part of the way home.  I slowed it back down the last mile to cool down - overall a good, fun run.

Thursday morning I biked a bonus 60-minute ride.  Short and sweet.  The purpose for the bonus ride was to work out any potential lactic acid build-up from my run the evening before.  It was probably a good idea.

Friday morning I woke up at 4:00 am and biked for 3-hours on the trainer.  This is my third ride of that distance and after next week's "step back", I will be increasing my long ride to 3 1/2-hours.  I have to tell you, that is a looong time to ride on a trainer.  This morning's ride tested my patience a bit (the Tour de France is over and there isn't much on TV at 4:00 am).  I am going to have to figure something out for the future, longer rides.

Saturday morning I woke up early and got in an 8-mile run before heading down to my son's Divisional swim meet.  It was a beautiful morning and I enjoyed every step of the run.

Sunday morning I ran 13-miles around town.  I ran two, different out and back loops so that I could refill my hand-held.  The run went well.  I kept my pace right at 9:00 pace for the majority of the run but picked it up a bit at the end (not sure why).
Next week is a step-back week.  I am ready for it:)
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