Ok folks I'm back to the keyboard to catch you up on my training!
Monday I was up at 0550 so that I could get in an early morning swim at my secret open water swimming spot. I met Scott K (ok it's not that secret) and we did a one mile swim around the lake. It's was a beautiful morning for a swim, smooth clear water, perfect temperature, no wind, which leaves me wondering why it took me 30:18 to swim .97 mile. I'm hoping I just had a slow day. Overall it was a good swim and I was back home before anyone even knew I was gone.
Monday evening I did a one hour run in Sea Shore state park. Lisa rode her bike to keep me company along the way. During the run I inserted 4 x 5 minute all out efforts with 3 minute cool downs between. On the cool downs I ran at an 8 minute pace. My total time was 1:01:48, I covered 8.25 miles for a pace of 7:30 per mile.
Today I did my weekly brick workout. I rode hard for 45 minutes and then ran 30 minutes with minimal time between events. The bike took 48:52 for 17.14 mile which is an average of 21 mph. The run was 30:00 and covered 3.99 miles for an average of 7:31 per mile. It was a good day for training. Very hot and little wind.
Have a good 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
(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
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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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