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, September 8, 2014

*Iron Training - Week 13*

Week 13 is now in the books.  It was a step-back week, which as I mentioned in last week's post, was very needed.  As expected, my legs are feeling better and my energy level is up.  I do need to work a little harder on eating more as I must admit, I feel and look a little thin.  There are too many weeks left to start dropping weight.

The week's workouts consisted of three runs of 6, 6, and 10-miles.  Most of the miles were run fairly easily, but one of the 6-milers consisted of 4-miles at a significantly increased pace (7:15-7:30).

My bike rides were 60, 60, and 120-minutes.  Here again, one of the shorter rides was performed at an increased effort level.

My long swim was a straight 3200-yards.  It took me about 1000-yards to get comfortable and I picked it up from there.  My last 1000-yards was certainly my best, despite starting to feel tired.

This coming week should be an interesting one as things pick back up and get even longer.  I have a 104-mile ride on Sunday that should be a good indicator as to where I am at with my bike training and nutrition plan.  We'll see...
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