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

Wednesday, June 16, 2010

Today I got up early for my run since I knew I wouldn't have time this afternoon. Once I finally got moving it was approaching 0630. I schedule a crossfit endurance run on my calender for today a few weeks ago. So before I got started on that I had to measure off 200 meters, 400 meters and 600 meters. I then did a 1-1.5 mile warm up run which didn't take long (the warm up part) since it was already 80 degrees. I then set to the task of my speed work. Here is the workout: 3 x (200m x 400m x 600m) rest the amount of time it takes to run each leg. I set up my measured course so that I could run 200m then 400m out and 600m back to the start. That way I could have my water bottle waiting for me each time I finished one event. Here are my times:

200m/40 sec; 400m/1:24; 600m/2:10; average pace - 5:38
200m/39 sec; 400m/1:28; 600m/2:09; average pace - 5:41
200m/40 sec; 400m/1:27; 600m/2:17; average pace - 5:52

Just before lunch I was back at the YMCA's outdoor pool. I started my workout and got about 1800 meters into it when a thunderstorm spoiled my fun. Here is what I had time to do: warm up - 300m free, 200m kick, 100m pull, 200m kick then 4 x 250m free, finished. I was just getting to the main set when I had to get out. At least I got to swim some today.

Have a great day!
Posted by Jeff Parker at 7:41 PM

2 comments:

  1. UnknownJune 17, 2010 at 6:55 AM

    Jeff,

    Great workout. Was wondering if you would like to do a ride on Sunday. I am planning 60 miles.

    Matt

    ReplyDelete
  2. Jeff ParkerJune 17, 2010 at 7:52 PM

    Hey Matt, Thanks for checking out the blog. I'll be home next week and we can get together for some rides.

    Jeff

    ReplyDelete

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