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

Monday, June 28, 2010

Run/Swim

Hello friends,

Today starts week 22 of my training program. I started off the week with a nice fast 5K time trial. I did a 1.9 mile warm up at 8:00 minute pace and then started the TT. 20 minutes and 26 seconds later I was finished, thankfully, with a 5K pace of 6:35 per mile. I then ran 1.5 miles back to work for a total of 6.5 miles. In the heat here that run was pretty good. Especially with no water!!

After lunch and a few meetings I was able to slip away to the Fleet Rec center 50m pool. Here is what I did: warm-up 9x50m free then; 500m (20s RI), 400m (20s RI), 300m (20s RI), 200m (20s RI), 2x300m (30s RI); cooldown 9x50m free. Total distance 2900m with a main set time of 35:20, which comes out to 1:46 per 100 meters. I'd like to get that 100m time down to around 1:35 per 100m. I have to two months to get it done.

Have a good day!
Posted by Jeff Parker at 7:33 PM

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