Today I did a long slow run. I didn't have time to run this morning because my girls had a swim meet and you have to be at the meet by 0700. After the swim meet I hustled over to Lisa's house for her daughter's birthday party. The twist is that the party was at a skating rink that just happened to be about 12 miles away. So after taking a little trip back to 1974 on the roller rink and enjoying some yummy birthday cake it was time to run. We brought Lisa's bike with us so she could ride back with me, while her sister drove her car back home.
After running all over south Virginia Beach we finally arrived back at her house. The total distance was 13.82 miles in 1:48:05 which comes out to 7:49 per mile. That is the pace I want to run on the Ironman marathon. The good news, at least to me, is that I could have easily continued at that pace. I have longer runs coming up in the next few weeks as I build for the race. I'm hoping to continue getting stronger and hopefully a little faster.
Happy 4th of July!!
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
(180)
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July
(19)
- Run/Swim
- Long bike/Short run
- Long Run
- Monday/Tuesday
- Bike/Swim
- Run/Swim
- Today I did my weekly long bike followed immediate...
- Today I did a short bike and a long run. Last nigh...
- Did I miss a day?? Well it doesn't matter because ...
- Bahamas
- Back to the routine
- Today I'm feeling like my workouts are getting bac...
- Run, Swim, Run
- The heat, the heat, OMG the HEAT!!
- More heat!!!
- Travel Day
- Louisville Ironman bike course
- Long Bike/Short Run
- Short bike/Long run
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July
(19)
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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