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 22, 2014

*Iron Training - Week 15*

Okay - another pretty good week from a training perspective.

Run:  5, 10, and 16-miles.

The 16-miler was the second time I've run this distance and it felt just fine.  Certainly there is some leg achiness - running for almost 2 1/2-hours will do that, but not bad and my energy was pretty good.  My 10-miler was run just 2-days after last week's 110-mile ride.  As a result, I felt pretty flat.  My energy wasn't great and my muscles were just a bit groggy.  The 5-miler was originally supposed to be another 10-miler.  After some thought, I changed from the 10-miler to a bike/run brick.  That means that I rode hard on my bike trainer for 45-minutes and then threw on my running shoes and ran out the door for a 5-mile run.

Bike:  90, 90, 45, and 270-minutes.

The 270-minute (4 1/2-hour) ride was on the trainer and was fairly brutal.  It is certainly easier to do 6-hours outside than that much time on the trainer.  Ugh!  Oh well, I got it done.  The two 90-minute rides were both good and the 45-minute ride was bricked with a run (as mentioned above).

Swim:  3600-yards

The swim was continuous, breathing both sides.  I felt pretty good and solid.  No complaints.

At this point I have two build weeks left and then I begin my taper.  I am starting to feel the excitement of this being a real thing that is actually going to happen.  I will do my best not to look ahead too much but rather take each workout one at a time.  The remaining workouts each have a lot of value and are critical to my plan.  Onward!
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