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

Sunday, September 5, 2010

Rock and Roll half marathon

Today I decided to do the rock and roll half marathon. Even though I'm only 7 days post Ironman. I intended to take it easy and just cruise along but I just felt so good. Much to my surprise my 5k time was 20:13 and I felt great. My 10k time was 40:36, still feeling good. I passed the 10 mile point at 1:06:34 and finally I finished the race at 1:28:40. Average pace was 6:46 per mile and that my friends is a new half marathon PR.

I'm going to throttle back a bit now and go into maintenance mode. I'll still be working out and posting those workouts, but the duration will be decreased. The intensity will remain the same.

Have a great day!
Posted by Jeff Parker at 8:31 PM

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