Sunday, November 25, 2007

Iron Week 30

So here we go! 30 weeks to the big show, and the Bigun is on his way. How do you eat an elephant? One bite at a time, of course. My first bite is the preparation for the marathon, and since the run is my weakest event - put first things first. Week one of my 12 week Marathon training program is done finished, and I'm happy to have completed all my run workouts. Even the long run, which is the most important.

Running over 30 miles in a week has been a challenge. Today, Sunday, is the first day I really feel sore however. Lets hope a good night of sleep fixes that, and the knowledge of only a recovery 3-mile run on Monday, and an off run day on Tuesday is great news.

I still wouldn't consider it an Iron-run Week. But its a great start.

I managed to have a decent swim week as well. 6k yards of swimming in days of yore would have been awesome, but with Iron training comes a unique perspective...and I'm a few yards shy of what will be soon be an Iron-swim week. I'm going to gradually increase the swim yardage weekly over the next 2 months, with an emphasis on volume and a goal of dropping my 500 meter set to below 11 min consistently. I'm swimming 11:30's now, so that is a feasible short term swim goal. One bite at a time.

The focus is on the run for the next 11 weeks, so the bike will take a back seat. Doesn't mean I'm not riding...just means a decrease in volume but an increase in frequency and intensity. I'm thinking hill repeats, fartleks and intervals, working on building strength. My little 20-miler marked the first time I rode in a month. It was good to be back in the saddle, even if there were a bunch of objections from various body parts.

Another similar, but marginally better week will be very cool. 3 quality weeks of training in a row...wow, that's something to really look forward to! Now I just need to find the time to get back in the dang-gum Metal Room...



Oh, and the weight...Sunday it was 249.

edit: Good swim on Monday...one out of three 500's was at 11:00....

15 comments:

Jenny Davidson said...

Mmmm, this workout week has me drooling with envy, sounds great! Good work...

Lana said...

Nice job with the mary training! I am impressed with you training plans, all organized and such.

Tri-Dummy said...

IM training is a journey, more than a destination.

You're doing great.

TriBoomer said...

My Ironman coach has also laid out a run-centric base phase as the run is my limiter too. He's kept the swim volume up there becuase according to him the swim fitness is the first to go. Emphasis of the bike will come later in the strength phase.

I see <10:30 minute 100s in your future too!

Stay tuned...

IronTriTim said...

Good job Bigun, can't wait myself to get restarted with IM training.

blink140pnt6 said...

Fart licks... Yeah baby!

Spokane Al said...

Just don't make that elephant mad as you keep taking bites out of his butt.

The countdown to IM has definitely begun, Bigun.

Fe-lady said...

You and Al and Misty keep reminding me about this IM CDA thing...damn!

TJ said...

sounds like you are ticking along nicely. good luck with the run focus.

supalinds said...

Nice week. All that running makes me tired :)

The Clyde said...

Let the real training begin. My coach has marked my D-day for training as Dec 15 (for IMWI). I'm excited and nervous at the same time about it.

Time to ante up.

greyhound said...

You've been tagged. List five random things about yourself then tag two others by leaving a comment on their blog.

Ryan said...

You keep 30+ mile running weeks up and we won't be able to call you a Clydesdale. You'll just be a "dude" with a big bike. Nice job and great planning. Are you still doing the 3 miler here in Pensacola?

The Scott Family said...

Plan looks great.

Good luck ... I look forward to following the journey

Dan Seifring said...

That is some serious running Bigun. Nice work look forward to following the journey.