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

Tuesday, August 10, 2010

Brick Day

Today was brick day and as promised I'm scaling back the distances. I'm not scaling back the intensity. I think I said that last night too. Anyway, today I did a bike and run back to back. The bike was 51:00 and covered a distance of 17.15 miles. Average speed was 20.1 mph. I then took about 5 minutes to change into my running gear, get some water, nutrition and then get started. I ran 30:04 and covered 4.18 miles, which is a 7:12 per mile pace. I'd love to keep that pace in the heat at Louisville.

Today it was around 98 degrees when I ran. I'm going to be glad I did all this training in the heat when I get off that bike. I'm expecting it to be around 2pm when I get off the bike and about 95 degrees.

Have a good day!
Posted by Jeff Parker at 6:40 PM

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