Weeks 20 and 19:
At the end of June, I mapped out my entire training plan that will take me through to Ironman Arizona. I am choosing to follow the plan in the “The 12-week triathlete”. For the first 8 weeks, I will follow the 4-week base and 4-week build part of the Olympic Distance (advanced) program. I will then follow the 12-week intermediate Ironman distance plan. I really like the simplicity of the program. At this point I don’t need a lot of fancy workouts, I just need to get time on my feet, in the saddle, and in the water.
Lessons Learned for IMAZ 2015: The biggest problem with my training last year was a lack of consistency. I got a lot of great workouts in but never really was able to sustain a large string of workouts together. I had a lot of great long bike rides on the weekend, but rarely made the time to include many weekday rides. Where the run should have been a strength, I never really got into running shape during the course of the program. Like most people I was most scared of the swim. I believe the swim turned out to be my strongest leg of the race for me. I was really able to relax and keep a nice smooth stroke throughout. I believe with a little more consistency, I can greatly improve my swim time, but more importantly leave myself in better shape for the bike and run.
With the heat, I have been completing all of my bike workouts on my trainer indoors.
Week 20:
July 1: Swim 30 minutes/Weights
July 2: Run 4 miles
July 3: 45 min. bike/ Run 2 miles
July 4: 45 min bike/(missed swim because the pool closed early)
July 5: Swim 30 minutes/Weights
July 6: Bike 1 hour/Run 2 miles
July 7: Run 5 miles
Week 19: July 8-13 same as previous except completed swim.
Tomorrow is the July 14 which will be my long run of 5 miles to complete my first 2 weeks.
I am really happy with how I have started July. I haven’t missed a day and feel really strong. Last Thursday I got a Thai Sports massage and my body wasn’t as knotted up as in previous sessions.
Focus for the next 2 weeks is to really dial in my diet. I also want to finish July strong so I have established good training habits for when I go back to work in August.
theironpalm 