Well I normally do my race pace brick training on Tuesday. However, I'm leaving FL tomorrow and had to pack up my bike for shipping today. So I did the brick today plus I did a lunch time swim. This morning was beautiful for a ride and run. I started off with a 45 minute bike and although I wasn't at what I perceive to be race pace I still felt good on the bike. I was able to cover 13.97 miles during the 45 minutes. I then "transitioned" to my run. Have I mentioned how much I love to run? I was off and running after the bike for 30 minutes. I don't know why but this morning I felt great running. I covered 4.6 miles during the 30 minutes which is a 6:30 per mile pace. I could have kept cruising at that speed for another few miles. Which makes me think I should have been going harder.
Around lunch I was back at the YMCA for some swimming. I did an anaerobic swim workout from my swim workouts for triathletes book. Here is what I did: warm up - 300m free, 8x50m free (15s RI), 100m kick then 500m easy (20s RI), 3x75m fast (30s RI), 75m easy (20s RI), 2x75m fast (30s RI), 75m easy (20s RI), 75m fast (30s RI), 75m easy (20s RI), cooldown 200m free. That's not as far I as normally swim but it was a good workout just the same. RI stands for Rest Interval.
Nutrition: I have been wanting to talk about and record what I eat for awhile. This week I'm going to track my food intake. I don't always eat perfect but I try. So here goes.
Breakfast - 3 eggs scrambled, 2 pieces bacon, 2 sausage patties, 5 oz orange juice, 5 oz cantaloupe, 5 oz honey dew melon, Starbucks grande caramel macchiato. Total calories - 1093
Lunch - Tropical smoothie king caesar wrap, Jalapeno potato chips. Total calories - 794
Snack - Starbucks grande caramel macchiato, 2 cups of popcorn. Total calories - 312
Dinner - Side ceasar salad, 9 oz atlantic salmon (grilled), broccoli, 2 x beers. Total calories - 1170
Total calories for the day - 3369
Total calories burned working out - 1337
My goal is about 2400 calories per day. The workout calories burned do not include walking, sitting, reading, standing, climbing on helicopters or anything else I did today. So you can see I'm a little short of my goal.
Here is a breakdown of fat, carbs and protein for the day.
Fat - 179 grams
Carbs - 236 grams
Protein - 164 grams
Have a great day friends!!
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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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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