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

Thursday, August 12, 2010

Hey guys,

I fell asleep last night before I had the blog written. Sorry about the added stress! I know that each of you check this blog first thing in the morning to get your day started. OK I'm just kidding, I appreciate each of you for checking in on my progress whether it's daily, weekly or monthly. Thanks!!

So yesterday I did a bike and swim. I'm still feeling a little tired from my 6 hour bike and 3 hour run this past weekend. So today I did an easy bike with some 4 x 5 min intervals in the middle. I ended up riding 18 miles in 1:01:00. It was a nice ride and I think my body appreciated the reduced pace. Later in the after noon I went to the fleet rec center pool for some laps. Here is what I did: warm up 800m free then, 3 x 300m (30s RI), 3 x 200m (20s RI), 3 x 100m (10s RI), cooldown 200m Kick. My average pace came out to 1:45 per 100m. I'm feeling like I've reach a plateau in my swimming. So these next few weeks I'll continue to work on technique and endurance. I'm sure that on race day I'll be able to pick up the pace enough to reach my 1:05:00 goal.

Have a great day!
Posted by Jeff Parker at 7:06 AM

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