Workout SWAP!

OK so I saw that Tuesday was going to be a slightly late day, knowing this I knew that by the time I got to the pool which would be at best 8PM - 8:30 PM that would at best leave me 90 minutes if all went well. However the more likely scenario would be that Get there to find the pool closed for 15 Minutes so that the 14 yr old lifeguard can go take a break to go eat, Text their pals, hang out in the front making an effort to stay awake ( I swear that job must be BORING!), which has happened to me already a few times. SO I decided to take preventative measure and swapped workout between Tues & Wednesday Hoping that today I will have more time to swim later.

So far so good, yesterday I had a ripping great training day. And today I have planned to do a 1 hr hill repeat workout on the treadmill during lunch at work, and then head home ON TIME to make my swim workout. Crossing fingers that no unplanned emergencies ( As opposed to the planned emergencies ;) comes up.

Training week of 3/9

Monday: Day Off

Tuesday: swim speed / run 60 minutes Fartlek run.

Wednesday: indoor workout workout should be 45-60 minutes-do next in strength progression series keep hr low 120-145 / run easy hr 140 range 60 minutes, you can move this outdoors and add time before and after.

Thursday: long run 2 hours, by time, feel free to run trails. hr 135-155.

Friday: swim endurance, go long. ideally building to 3000.

Saturday: 4 hour ride, 30 min brick run

Sunday: Swim endurance 3000+, ride 5-6 hours

Funny response

Today I had the funniest response from someone at work, when I was explaining what is involved in doing an Ironman Triathlon. The picture below is the closest I could find to give you a visual.


Normally people sort of whistle or look at me like I lost my marbles, but this guy almost seemed to choke when I mentioned the "Marathon after all of that" part.

When you hang out with other Triathletes all this training seems normal. Its easy to forget that in truth we are kinda like freaks. Sometimes its good to talk to "civilians" to help keep the freak factor in check.

Plan for Week of Feb 9

Monday: off

Tuesday: swim: endurance. / run 60 minutes.

Wednesday: indoor trainer workout , workout should be 45-60 minutes-strength focus series keep hr low 120-145 / run easy hr 140 range 60 minutes

Thursday: run 90 minutes. hr 120-150 capped at 165 for uphills.

Friday: swim 60 minutes. Endurance from the book

Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes

Sunday: ride 3 hours

Training week of 12/29

Monday: off

Tuesday: swim: endurance. / run 60 minutes.

Wednesday: indoor trainer workout workout should be 45-60 minute keep hr low 120-145 start strength progression/ swim 45-60 minutes endurance

Thursday: run 70 minutes. hr 120-150 capped at 165 for uphills.

Friday: swim 60 minutes. Endurance focus

Saturday: ride 3 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes

Sunday: run 12 miles

Training week of 12/15

Well I am now officially on vacation! one of the few benefits about working for a bank is the MANDATORY two week break with absolutely no contact whatsoever from work. I was even required to leave my Blackberry with my boss. Company policy.

So now I finally have some time to get my training going for a bit without those nasty interruptions from work. Since my chum Phil is also on Vacay for the next two weeks hopefully we can sinc up the training plans to get a couple of workouts in together.

My plan for the coming week is:

Swim run focus week still in Base training mode

Monday: swim muscle strength.

Tuesday: swim: endurance. / run 60 minutes.

Wednesday: indoor workout from data base, workout should be 45-60 minutes (anything BUT strength progression) keep hr low 120-145 / swim 45-60 minutes: speed workout from database

Thursday: run 60 minutes. hr 120-150 capped at 165 for uphills.

Friday: swim 60 minutes. Use early season workouts from data base endurance.

Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes

Sunday: run 12 miles

09 Plan

The past few weeks I have been doing some research and allot of reading about IM training. Due to budget constraints for next year. I have had to make the decision that I cannot use a coach in 09. Which is unfortunate because I did find having a coach to be quite helpful in dealing with plan changes due to my occasionally hectic business travel.

But all is not lost!

I still have the training plan that was developed for me by John Hirsch last year in preparation for IM Wisconsin that as you know I never was able to compete in due to my accident.

So using that as a starting point along with all I did learn from John and my own experiences thus far. I figure that I can put together a pretty good plan for tackling IM Lake Placid.

To help out with the planning I have also been reading Going Long: Training for Ironman-Distance Triathlons (Ultrafit Multisport Training Series), as well as my other resources from my reference library ( I like using that word it sound important!): Triathlete Magazine's Essential Week-by-Week Training Guide, and The Triathlete's Training Bible (2nd Edition).

Overall planning is looking pretty good. And its also looking like my formal training will be starting in October. Looking forward to it. With all of this Learnin' that I'm doing I should be OK to handle any emergency plan changes that come up due to Business travel.

Good bye world

I just received my "Final" phase of the IM Moo training plan from my hotshot coach, John Hirsch (johnhirsch.org). To say that it is tough, well that is an understatement. So I would just like to say sayonara to all the good people in my life. for the next 6-8 weeks I will not be in your lives, I will be on a Bike somewhere in the hills of Westchester.

OK Just kidding ( sort of), I believe John put together a realistic plan and did take my job into account and such. But the fact remains its a plan designed to make sure that I am ready to finish IM MOO. Well this is what it takes.

Which is why I do believe that the most impressive part of finishing an Ironman is not the actual race but the fact that you were able to survive the training! I see folks like my fellow Crew ( thats the John Hirsch team, in case you are not "in the know") PJ who puts in 6 hours on an indoor trainer!! An indoor Trainer folks!!! Riding a trainer for more than an hour is in my mind the single most mind numbing experience there can be. It is not only a physical challenge but a mental one.

Or Pam ( another crew type) that has just put in 419 miles in one week! You read that right.

The truth is by the time you get to the race, you are about to do the easiest part. You are already an Ironman if you trained properly for it.

Now that I just write that, I realize I am going into the IM with some serious IM Crew folk doing the same race. I have some good company, aside from my pal Coach Adam, from Race with Purpose (racewithpurpose.org) who is also headed to IM Moo. I better get training just to keep up! I have my job cutout for me!