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, September 14, 2014

*Iron Training - Week 14*

Well, this has been a big week for me - some new all-time long workouts.  I am happy to have done it and am feeling like I just may have a shot at finishing this thing.

My run workouts consisted of 10, 10, and 16-miles.  The 16-miler went really well.  I felt very relaxed and my pace felt easy.  I was pleasantly surprised that the easy effort yielded an average 8:53 pace.  My legs were mildly achy when done but my energy level was good and my stomach felt good.

My swim was a continuous 3600-yards.  I got into my rhythm pretty quickly and felt pretty solid.  I considered swimming the full 4200-yards (race distance) but stuck with the plan instead.

My bike rides were two rides of 1 1 /2-hours and one ride of 6-hours.  Yes, 6-hours.  I did a 110-mile supported ride today that I used to really test my nutritional plan and pacing.  I kept things real slow for the first 25-miles or so and then slowly sped things up.  My legs felt good all ride.  My lower back and neck started aching pretty bad at some point, though.  I was also peeing like a race horse.  I guess that's good.  I certainly wasn't dehydrated.  The take away is that i am right where I need to be nutritionally.  I also feel like I could push my pace a little earlier although I don't know that it is worth the risk.  I would prefer not blow up on the run:)
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