Ok I'm changing up my training a little bit for the next few months. I started a burpee challenge again, so I'll be doing 100 days of burpees. Today was 2 burpees.
I'm going to be trying to maintain a HR of no more than 139 bpm during my workouts. I'm also going to start doing crossfit at least two times per week. I figure that with all the swimming, biking, running and two crossfit workouts per week my upper body and core will be getting plenty of work. So today I did a crossfit workout during lunch. I scaled back the crossfit workout of the day so that I don't get so sore I can't do anything else. Here is what I did: 15' rope climb x 3, 20 back squats; 15' rope climb x 2, 15 back squats; 15' rope climb x 1, 10 back squats. I used 95 lbs for all the squats and even though that doesn't sound like much my legs were trembling when I finished. Maybe I'm not in as good of shape as I think!
After work I stopped at the fleet rec 50m pool. OK from now on I'm going to call this the Navy pool. Is that OK with everybody? I figure by now you guys have heard it enough that you know what it is and anybody that is new to the blog will just have to ask where or what it is when they get curious. Anyway, I stopped at the Navy pool on the way home for a swim session. Here is what I did: Warm up 600m easy then 6x50 stroke drill (20s RI), 2 x 600m pull (45s RI), cool down 400m easy. Total distance was 2500m with a total time of 44:41.
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
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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