Weight Training for Ironman

Heres what Tommy, my coach, wants us to do doing December. He has done Ironman Wisconsin and did really well.

Excercises in order. Complete each excersise before moving on to the next:
Squats or Leg Press
Lat Pull Downs
Knee Extensions
Hamstring Curls
Bent-Arm Pulldowns
Core
Calf-raise
Seated Row
Dips
Tricep extnesion

Goal:
Help muscles and Connective tisssue become used to regular strength training

Types of Excersises:
Wide range of whoe body excersises
I mix in some light weight curls and pushups to round this out. It is not necessary.

Intesity:
Low! Never to strain....Never to failure. Focus on form>

Sets and Reps:
One or two sets of 25 reps with 30 -45 seconds rest between sets.

Thats what I will be doing for the next few weeks as well as some spinning, runing, and swimming.

I feel pretty good overall although motivation is hard to come by. I'll be in touch.

Swim and Run

How is it going? Things are going good here. Need to get a few more sales. Slow time though. Winter is here and it is cold. Iowa is a tough place to train. I did get to the Y yesterday at noon and swam 25 - 30 minutes. It was a little tough at the start. I haven't swam for a while. Last night I went to get out of my chair and my triceps were killing me. I really need to get back into the swing of things.
Got the Tri Racers informal Christmas Party tonight at Rookies so I got up and ran this morning. 3 miles and a little ab work and that's all I could muster. I feel good overall. I know things are going to pick up will quick. 2 hour spin tomorrow. I haven't been on a bike forever. Hopefully we won't get to much in the Christmas spirit tonight. Otherwise that spin will be brutal. Have a good weekend.

Short workout

Met Nelson at the Y again. Ran a little over 3. Pretty uneventful. Did some core work and weights. Wicked cold outside and icy. I just have to maintain during the winter and not go backwards. The Zoot shoes are doing great. I am really liking them right now. I have noticed a little goofy click in my knee when I get done running. I can't say its the though. I'll have Otto, chiropractor / masseuse check it out this week.

Working out to TV

Worked out Saturday and Sunday. Saturday I was at Trident Multisports, my triathlon store, until noon. I was a little stressed so I went to the Y. It was kind of cold out and I didn't feel like putting on all my crap and running outside. It's painful to make myself run inside right now. Ironman Wisconsin seems like a long ways away and motivation is hard to come by. The only driving factor is fear left over from the last Ironman, Arizona, and the pain I felt. I just want to be in good shape so it doesn't hurt as much. I ran 1 mile and my workout partner Nelson showed up. I got another 2.5 in and he wanted to lift. We lifted pretty hard and my arms and back are still feeling it today.
Sunday was really tough. Matter of fact I had a beer in the afternoon and that almost ended any idea of a workout right there. The boys had swim practice so I was already going to be at the Y so I decided to run again. Besides, they had the Cowboy game on and I was sitting at home on my butt watching the same game contemplating another beer, so I thought it would be better to watch the game on the dreadmill instead. It really wasn't that bad. The game was good, Cowboys lost, and it made the time go fast. I got 4 miles in and cooled down on the stationary bike till the game ended. I think I am going to plan my workouts around my TV schedule from now on.

Return of the "Dreadmill"

Ok. It's been a couple of days since I've posted, but I did work out. I ran 4 miles on the dreadmill Tuesday. I stole the word dreadmill from somebody on line. I love that that word. I couldn't have described it better myself. It sucks running on a treadmill. I have all the cold weather gear, but I am a whimp about being cold anymore. Maybe because I'm older, or maybe because my blood alcohol level is too high, or maybe running is hard enough as it is and I don't get any extra points for an added degree of difficulty. Either way I'm back on the "Dreadmill." I felt good and probably could go longer but I am want to start a gradual ramp up.
On Wednesday I swam for 35 minutes. Second time I've been swimming since Big Pig, a half Ironman race in Palo, Iowa. It felt pretty good. I could definitely tell we had been lifting weights. I didn't keep track of my distance and I used the buoy for half the time so I could work on form.
Yesterday is a different story. It was my 42 birthday. I did not work out. Dad took me to breakfast, country fried steak. The day ended with Kentucky Fried Chicken and a bottle of wine. Do I need to say anymore? We'll just write yesterday off. Today is a new day and I am ready to go!
Last thing. I am going to send email's out to past customer's on special items I am discounting. Sunday I will be meeting with the Trihawks Club in Iowa City about sponsorship opportunities. I am excited! I'm outta here. I got to get those e mails out. Move Faster!

First Day for Ironman Wisconsin/Ultra Tempo+ Zoot shoes

Yesterday we met at the Y. We are starting to work with weights and develop our core. We still want to maintain our base so we ran a little also. Nothing to heavy, but enough to know we did something. I have to haul kids around so I only ran 1.5 last night. Getting ready for an Ironman is a huge commitment. This is just the beginning and I am already juggling. I am going to run 5 miles over lunch today. Evenings are too hectic. I sell Zoot triathlon gear and I have gotten myself a pair of Zoot Ultra Tempo+ shoes. When I first ran in them I didn't like them. I had been wearing Mizunos and I loved them. The Zoot shoes are a different style, not as wide. I decided to wear them again and an couple of more times. They are very light and comfortable. There are no seems in the shoe so you don't have anything for your foot to rub on. I have about 20 miles on them now and I love them. They also look cool. I think they just needed broken in and the fit is different so it just took a little time to get used to them. I will keep you posted on how I like them.

Finally Open

I have finally got my store open and we are up and running. The website looks great and we have a cozy little store front in Ankeny, Iowa. Right now the majority of inventory is triathlon and running clothing. We do have biking and some swim clothing and gear. Almost everything we have is on the website. www.Tridentmultisports.com. Today is the first of December, and it is also the day that I am starting to get ready for Ironman Wisconsin. The race is 10 1/2 months away. I am going to document my journey. This is the second ironman I will have done. The first was Ironman Arizona last April. 16:07 was my finish time. Hot, and windy. It was a long day. There are several people from my club, (Triracers of Iowa) also participating. I will keep a blog of how we train and products we use. Maybe this will help someone else training for the same event. We are meeting at the Y tonight to start working on our base and weight training. Today is the first step.