Today I'm traveling cross country again in a helicopter. But before I departed this morning I was able to get in a good long run. I ran at work and here is what I did. I ran 45 minutes before starting my interval work which last another 30 minutes and consisted of 5 min on, 5 min off, 4 min on, 4 min off, 3 min on, 3 min off, 2 min on, 2 min off, 1 min on, 1 min off. Once I finished that I did a 12 min cooldown. After all that I had covered 11.2 miles in 1:27:00.
Now I have some surprising news! Now most folks know that I always travel with my road bike so I can do some bike workouts while I'm traveling. Since I'm flying cross country I decided that we'd spend our first night in Louisville, KY. And since the Ironman is going to be right here in 30 days I'd just get up early before we have to depart and drive the bike course to have a look see. Well as fate would have it the aircraft I'm flying is broke and the new part won't be here until tomorrow evening. Soooooooooo I'm going to get a chance to ride the Ironman bike course tomorrow morning. That is so much more than I ever expected. I'm actually only going to ride 80 miles of the course since 32 miles are looped twice. I'll be riding nice and easy just to soak it all in as I cruise along. There will be plenty of time to haul ass in 30 days.
Have a good day!!
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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July
(19)
- Run/Swim
- Long bike/Short run
- Long Run
- Monday/Tuesday
- Bike/Swim
- Run/Swim
- Today I did my weekly long bike followed immediate...
- Today I did a short bike and a long run. Last nigh...
- Did I miss a day?? Well it doesn't matter because ...
- Bahamas
- Back to the routine
- Today I'm feeling like my workouts are getting bac...
- Run, Swim, Run
- The heat, the heat, OMG the HEAT!!
- More heat!!!
- Travel Day
- Louisville Ironman bike course
- Long Bike/Short Run
- Short bike/Long run
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July
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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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