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!



Tuesday, October 7, 2014

*Iron Training - Week 17*

Hmm.  Yes, yes - an interesting week this past week.  I had a couple good sessions that I am glad to have done and also glad to be done with:)

My long run was 18-miles.  That's a fair distance.  It took me 2:40 which is an 8:54 average pace.  My fastest mile was 8:47 and my slowest was 8:59 so I was very consistent (which is good).  My legs were certainly achy when I was done but not too bad.  My nutrition was right on I think.  Overall, it left me feeling optimistic.

My short run for the week was 10-miles which I ran at a good clip.  I was supposed to have done a little 5-miler over the weekend, but actually decided to bag it and just put my feet up instead.

My long bike ride was 4-hours on the trainer.  This was paired with two, 1 1/2-hour rides (both ridden pretty hard).  The long ride went well - certainly there was some booty discomfort at various points, but the time went by quickly.  I tried to ride a fair bit harder than my race pace and as a result, my legs were feeling a bit achy at the end.

My swim was a straight 3000-yards which I swam as fast (slow) as I am able.

This coming week starts my taper, although there are still some "long" workouts.  I feel like the real taper begins the following week.  Either way, things are starting to feel real now.  I am nervous, anxious, excited, and scared.  It should be a heck of an adventure.
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