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


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

Sunday, June 6, 2010

Friday thru Sunday

Sorry for not writing on Friday but I was totally exhausted. Here is why I was so tired. I started the day at 0530 when I got up for a nice long bike. I started from my girlfriends house and was on the roads of south Virginia Beach by 0600. After riding for 1+30 hours I stopped by Fat Frogs bike shop and rode with that group for another 20 miles. Now those Fat Frog guys told me that Friday's ride was a "family ride" and that the max speed would be 23 mph max. Well let me tell you that I never saw less than 24 mph on that ride and I was wasted when I left them for more riding time. I made a loop with Fat Frogs and then headed out on my own again. I finally made it back to Lisa's house after riding 65.07 miles in 3:35:00. Since that just wasn't enough I finished off the workout with a nice easy 30 minute run. It was hot and I was tired! I actually ran for 28:44 with a distance of 3.97 miles. These long rides are only going to get longer and harder. I can't wait!!

Then I went to my oldest daughters school to work outside for field day. That was another 3 hours in the sun. We finished off the day with a nice dinner at Buffalo Wild Wings. This was with mine and Lisa's kids and lots of craziness. It was a great day!!

Saturday day I rested!!

Sunday - I did the Breezy Point Sprint triathlon at Naval station Norfolk. The distances where .6 mile swim, 13 mile bike and 3.1 mile run. It was a beautiful day and I had a great support team. Lisa and her girls where there and cheered me on to a great race and 3rd place in age group finish. Thanks guys!!

Here are the stats from the official website:

For your records, the weather today was 81 degrees F, 74% humidity, SW wind 13 mph, high 88.

There were 45 finishers in the Male 45 to 49 age group and 409 finishers in the Age Group Division.

Your overall finish place was 24, your age group finish place was 3 and your gender finish place was 23. Your time was 1:17:46.65.

Your Swim time was 20:02.05, Overall place 91, Gender place 64
Your Bike time was 35:18.00, Overall Place 36, Gender place 34, Speed 21.1mph
Your 5K time was 19:45.65, Overall place 9, Run Pace 6:22 min/mile

Have a great week friends!
Posted by Jeff Parker at 5:36 PM

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