Today was the longest workout day of the week for me. If I could have only made room for a crossfit workout...haha. I started the day at 0530 with a peanut butter and honey sandwich. After letting that settle for a few minutes, I got out the bike and was on the road at 0600. The schedule for today was to do a 3 hour bike followed immediately by a 30 minute run. The bike was ok although traffic got a little crazy around 0800. I did the ride in exactly 3 hours for a total distance of 53.8 miles. Not as fast as I'd like to be but it was a good workout just the same. I took about 5 minutes to change into my running gear and took off for the Sea Shore state park trail. I must admit that I felt great and running is thankfully my best event. I was able to cover 4.28 miles during the 30 minute run. I love running when I feel good.
I took about 5 hours off and then met my friends Bill G. and Scott K. for some swimming around lake Christopher in VA Bch. We did one lap around the lake which is about .98 miles. I feel like my swimming is getting a little better since I was able to do the swim today in 28:11. My last time for that swim was 29:01 so I'm starting to see some improvement. I'm just going to keep hitting it until swimming is my best event.
Tonight I'm having pizza with all my girls.
Have a good weekend.
This blog is a continuation of my Ironman experience. I have now switched over to documenting my training for Ironman Canada, 28 Aug 11. I will be using workouts from Crossfit (CF), Crossfit Endurance (CFE) and the Iron Fit training plan.
Ironman Canada Goals
Here are my goals for Ironman Canada. I'm putting them on the blog so that everyday I'll be reminded of what I'm working toward.
Swim-1:00:00 T1-:4:00 Bike-5:30:00 T2-:4:00 Run-3:30:00
Total - 10:08:00
Swim-1:00:00 T1-:4:00 Bike-5:30:00 T2-:4:00 Run-3:30:00
Total - 10:08:00
How to achieve world class fitness!!
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
~Greg Glassman
Posts
Team Foghorn
- Jeff Parker
- Virginia Beach, VA
- I am a single father of three little girls, a retired Army pilot and an Ironman triathlete. This blog will cover my training, diet and races along the way to Ironman Canada (Aug 2011).
How I got to this point
Hello friends,
Some of you maybe saying "Foghorn" what the hell is that?? Well for those that don't know it's my nickname/callsign from the military. I've had it for years and it seemed appropriate for this blog.
I got here by training all last year for Ironman Louisville. I had a very successful race and really enjoyed the experience. The only thing lacking was a Kona slot. I missed the roll down for a Kona slot by 1 person. You can read all about my race in the 30 Aug 2010 posting.
Not to be put out I signed up for Ironman Canada the moment it opened for registration. I loved my last experience and since I was so close to a Kona qualifier, I just have to do it again.
Some of you maybe saying "Foghorn" what the hell is that?? Well for those that don't know it's my nickname/callsign from the military. I've had it for years and it seemed appropriate for this blog.
I got here by training all last year for Ironman Louisville. I had a very successful race and really enjoyed the experience. The only thing lacking was a Kona slot. I missed the roll down for a Kona slot by 1 person. You can read all about my race in the 30 Aug 2010 posting.
Not to be put out I signed up for Ironman Canada the moment it opened for registration. I loved my last experience and since I was so close to a Kona qualifier, I just have to do it again.
Believers
Blog Archive
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2010
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May
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- White Lake half report
- I'm back to working out now and I apologize for no...
- Well I'm here on Long island and I don't have my b...
- I got to the workout early today. Which begs the ...
- Swim Far
- Saturday & Sunday
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- Have you ever been swimming and felt like you had ...
- Thursday and Friday
- Back in the 757
- It's great to be back at home even if it's only fo...
- Brick Day
- Wednesday and Thursday
- Long Day!!
- Traveling again
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- I did my best to make it to the pool for a swim to...
- Wednesday and Thursday
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- Adventures in running
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Upcoming Races
- Giant Acorn Olympic - 2 Oct 10
- Ironman Canada - 28 Aug 2011
Personal Records
- Va Bch Rock & Roll half - 1:28:40
- Ironman - 11:11:49 (8th in Age Group)
- Half Ironman - 5:13:53 (7th in Age Group)
- Shamrock Marathon - 3:47:27
- Va Bch Turkey Trot 10K - 40:17
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