Today I did a one hour bike around Ft. Eustis. I started off with a 25 minute warm up then I did 10 hill repeats, then a cool down for a total of 1:00:02. The distance was 19.39 miles. I also didn't drink any water on the ride, yes that's right I didn't drink any water. I was doing a sweat test to check my sweat rate. My pre bike weight was 172 lbs and my post bike weight was 168.25 lbs. The temp was 91 when I started and 94 when I finished. I lost 3.75 lbs of sweat in one hour. That is more than 2% of my body weight in lost fluids. If I lost that much on the Ironman I would be out of the race. Bottom line - Hydrate!!
I then went to the Fleet Rec center pool for some 50 meter laps. I did a 900 meter warm up followed by 4 x 100m free with 2 minute swim intervals (SI), 800m free, 8 x 100m free with 2 minute SI and a 6 x 50m cooldown. I only timed the main set of 800m and 8x100m. My average time per 100m came out to 1:45 per minute. Total distance was 3200 meters. I didn't feel that great when I first got in the pool but by the end of the session I was feeling great.
Have a great day!
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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2010
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July
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- Today I did my weekly long bike followed immediate...
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- Did I miss a day?? Well it doesn't matter because ...
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- Today I'm feeling like my workouts are getting bac...
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- The heat, the heat, OMG the HEAT!!
- More heat!!!
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July
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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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