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

Friday, June 25, 2010

Oops

Ok so I missed a few days. I was trying to do a video blog but I've been having technical difficulties. I'll keep working on it.

What did you miss? Well, Wednesday I did a 1 hour bike with some speed work. I then did a pool swim at the Fleet Rec 50m pool. I have it all videoed but can't seem to get it to upload.

Thursday I did an open water swim that wasn't that great. But it was better than working!

Today I did a loooooong bike followed by a short run. I left Fat Frogs at 0600 for a 4 hour and 30 minute ride. Around 0720 I came back past Fat Frogs to pick up with the morning "family ride." I don't know anyone in my family that can ride that fast. The Fat Frogs part of my ride lasted about 40 minutes and I then turned around and headed back out for more solo bike fun. I eventually made it back to the Pungo Ferry Bridge for some hill work (its the only hill in Virginia Beach). I was able to cross it 6 times before starting back home. When I left the bridge I had been riding for 3:30:00. I arrived back at my car after riding 4 hours and 27 minutes and covering 85 miles. I then did a quick change into my running shoes, grabbed some water and headed back out for a 45 minute run. I'm glad it wasn't as hot today as it was yesterday. My run felt good and since I didn't have my GPS watch I had to use google earth to measure my route. I ended up doing 6 miles during the 45 minutes which is a 7:32 per mile pace. I'm VERY happy with that!!

Have a great weekend!
Posted by Jeff Parker at 2:05 PM

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