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!



Sunday, August 10, 2014

*Iron Training - Week 9*

This week was a step back week.  I was glad to have it.  My legs were feeling pretty hammered at the start of the week.  Now, at the week's end, they feel rested and fresh.  Ahhh...

Monday:  I biked for 45-minutes on the trainer.  Zzzzzzzz...

Tuesday:  I swam a straight 2400-yards.  This was a good swim for me.  I breathed both ways as per usual.  I felt pretty smooth and comfortable.  Good thing, considering the race distance is 4200-yards:)

Wednesday:  I biked for another 45-minutes.  So, so, easy.  Later in the day I ran 5-miles around town.  It was a beautiful night and I thoroughly enjoyed myself.

Thursday:  I ran another 5-miler in the morning.  Comfortable pace, easy distance.  My legs thanked me.  Later in the day I swam a straight 2600-yards, arguably my best swim ever.  I swam strong the entire distance and only stopped because the Y closed for the evening and they kicked me out.

Friday:  Rested.

Saturday:  I biked for 90-minutes on the trainer.  It felt good to go a little longer.  My legs were rested so I had to resist the urge to hammer it.

Sunday:  I ran 8-miles outside.  It was a pretty nice morning and I felt good so my pace was quite a bit quicker than normal.  I didn't fight it and just cruised along at whatever felt good.
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