Monthly Archives: February 2014

Flashback Fridays 2: Weight Loss (Part 2)

Over 10 years had passed since I had regained all my weight. I had convinced myself that my metabolism had slowed and that weight loss was now “impossible”. Yes, I would lose 10 lbs from time to time, then gain it right back. I had other priorities, and didn’t really care about my health.

I have very few pictures from that time. They are hard to look at…


One night, in August 2011, I was driving home. My pants were uncomfortably tight. I had to undo the button and belt for the rest of the drive. These were my “fat pants”. I was wearing these almost every day since they were the only one’s that fit. They were a size 40 and I had refused to buy size 42. I sighed in resignation. I knew I had to do another “mini-diet”. Nothing radical. Nothing long term. I sure wasn’t going to go for a “lifestyle change”. But, ten pounds had to go. I swung by the grocery store and loaded the cart with fruits and vegetables, grabbed a few Lean Cuisines and diet friendly snacks. Then, when I got home, I tossed all the ice cream and Doritos. My wife saw this and asked “are we on a diet?” She politely omitted the “again”. She had seen this routine often enough. I would be good…for awhile. I would get to goal. Then I would relax the rules a little. Then a lot.

I never found that losing the first 5-10 lbs was all that hard. I just needed the willpower to stick with it. Then, it would get challenging. Then I would quit. I had no aspirations to do anything different. None at all…

Time went by. The 10 pounds came off. I was done. Except…a few pairs of pants were still a little snug. Any weight gain would make them too tight. I was on a roll. I could try for another 5 lbs.

I was at 15 lbs. Everything fit again. Time to quit. But, I would gain some back quickly. Another 5 lbs would be a good insurance plan. Why not…

20 pounds gone. Been a long time since I was this thin. A few co-workers had started to notice…and started to ask. Enough to motivate me to stick with it a little longer. Complements are nice…

25 lbs. “Your cholesterol has really come down. So has your blood pressure. Looks like you won’t need blood pressure medications after all. And we could try to take you off your cholesterol medicine. Go ahead and stop taking them…and we can recheck your cholesterol in 2 months”. Guess I need to behave a little longer…

30 lbs. “Sir, we can’t alter your suits down that far. The whole thing would need to be re-cut…including the shoulder pads. The alterations would be more then a new suit…” I was down a full suit size, almost two. If I am going to buy a whole new wardrobe, it better be permanent and it had better be a big enough jump to be worthwhile…

35 pounds. “You can permanently discontinue your cholesterol medications…”.

40 pounds…Hello new wardrobe.

45 pounds…”I honestly didn’t recognize you” Getting tired of hearing that (well, not really).

“Special day at Weight Watchers! Someone just earned their 50 pound weight loss award!!!” Polly (WW leader) always was a little “enthusiastic”…where does she find all that energy?

Why did it snowball? I honestly don’t know. It sure didn’t the previous dozen times.  I didn’t think it was possible. Maybe that was part of it. I couldn’t fail since I didn’t set a goal. Each milestone was a surprise, and came with new and positive reinforcement. Enough to push me just a little further.

I was back at Weight Watchers. I knew maintaining would be hard. I had lost the weight ten years ago, only to give it all back. I would never do it again. I knew I needed SOMETHING that Weight Watchers could provide. I just never knew what It would be….

“We are challenging all of our members to complete a 5K and earn this 5K charm…”. Nope, that ain’t it. That can’t be it. I hate exercising. I won’t be starting that now…





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Bling Junkie

I admit it. I am a bling junkie. I run for bling and I choose events (partially) on who has the best bling.

This started at Weight Watcher, where I got a few awards for weight loss, and started to really appreciate those. They were earned. I worked hard for them. I could see it, touch it and help me remember my journey.

When I decided to run a 5K, I check to see if there were finishers medals. Found one with a cool “stained glass” look. It would actually fit together with medals from other events that year. I wanted it. I wanted it so bad that I decided to sign up…even though it was a 7K!

Nothing has ever felt quite as good as getting that first medal around my neck. The second was for a Half Marathon. That one was a cheap ugly medal and I was so let down when they gave it to me. I worked too hard for that. From that point on, I knew I was bling motivated. No, it wasn’t the only reason to pick a race. I exercised to stay fit and healthy. I exercised to keep the weight off. I signed up for events to keep me motivated to exercise. I would hang the medals in my exercise room to chronicle my journey and as a visual reminder to keep me motivated. The more bling…the motivated I was. The more motivated I was, the more bling I earned.

Forty medals in 18 months.

I think I have a problem….

100_0400 copy

100_0403 copy

100_0427 copy


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Rise and shine. Welcome to the grind…

Although I love this motivational video, I always get a laugh at the “6 am”. Seriously? I am up before that on a normal work day. 4 am is becoming pretty standard these days. Otherwise, it deserves a repost. Enjoy…


6 am and your hand can’t make it to the alarm clock before the voices in your head start telling you that it’s too early, too dark and too cold to get out of bed. Aching muscles lie still in rebellion pretending not to hear your brain commanding them to move. A legion of voices are shouting their unanimous permission for you to hit the snooze button and go back to dreamland.

But you didn’t ask their opinion. The voice you’ve chosen to listen to is one of defiance. The voice that said there was a reason that you set that alarm in the first place. So sit up. Put your feet on the floor and don’t look back because we’ve got work to do.

Welcome to the grind. For what is each day but a series of conflicts between the right way and the easy way. 10,000 streams span out like a River Delta before you, each one promising the path of least resistance. The thing is you’re headed upstream. And when you make that choice, when you decide to turn your back on what’s comfortable, what’s safe and what some would call common sense, well that’s Day 1. From there is only gets tougher. So just make sure this is something that you want. Because the easy way out will always be there. Ready to wash you away. All you have to do is pick up your feet.

But you aren’t going to are you? With each step comes the decision to take another. You’re on your way now, but this is no time to dwell on how far you have come. You’re in a fight against an opponent you can’t see, but oh you can feel him on your heels can’t you? You can feel him breathing down your neck. You know what that is? That’s you. Your fears, your doubts, your insecurities all lined up like a firing squad ready to shoot you out of the sky. But don’t lose heart. While they are not easily defeated, they are far from invincible.

Remember, this is the grind. The Battle Royale between you and your mind, your body and the devil on your shoulders who is telling you that this is just a game, that this is just a waste of time, that your opponents are stronger than you. Drown out the voice of uncertainty with the sound of your own heartbeat. Burn away your self doubt with the fire beneath you. Remember what we are fighting for and never forget that momentum is a cruel mistress. She can turn on a dime with the smallest mistake. She is ever searching for the weak place in your armor. That one tiny thing that you forgot to prepare for. So as long as the devil is hiding the details, the question remains: “Is that all you got? Are you sure?”

When the answer is yes, that you’ve done all you can to prepare yourself for battle, then its time to go forth and boldly face your enemy…the enemy within. Only now you must take that fight into the open. Into hostile territory.

You are a lion in a field of lions, all hunting the same elusive prey with a desperate starvation that says victory is the only thing that can keep you alive. So believe that voice that says you can run a little faster and you can throw a little harder and that, for you, the laws of physics are merely a suggestion. Luck is the last dying wish of those who want to believe that winning can happen by accident. Sweat on the other hand is for those who know it’s a choice. So decide now because destiny waits for no man.

And when your time comes and a thousand different voices are trying to tell you that you’re not ready for it, listen instead to that lone voice of descent, that one voice that says: “you are ready” “you are prepared”, “It’s all up to you now”

So Rise and shine.

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February 25, 2014 · 10:06 pm

Training Week #2 (Base Training)

Although the plan calls for certain workouts on certain specific days, I will always be modifying these based on what days I have time to do a specific workout or get to the pool. The goal on most weeks will be to do at least the workouts indicated. All workouts are time based, not distance. All workouts in the base training are in low intensity (aerobic heart range)

I am doing more then the plan calls for since I have a spring marathon and century ride that I am co-training for.

Also, I am trying to add 1-2 mile run after each long bike, just to get my legs used to it again.

With the cold weather, all activities were indoor (pool, bike trainer, treadmill (shorter runs) and indoor track (longer runs)).

The Plan:
Tuesday- 1:00 swim, 0:30 run
Wednesday-0:30 bike/0:15 run (with transition)
Thursday-1:00 swim, 0:30 bike
Friday-0:45 run
Saturday-1:30 bike
Sunday-1:00 run

Plan Totals:
2 hour swim, 2.5 hour bike, 2.5 hour run
Total-7 hours/9 activities

What I did:
Monday-0:33 bike, 0:33 run (8.25 miles, 3.1 miles, fast transition)
Tuesday-1:00 swim, 0:32 run (1.5 miles, 3.1 miles)
Thursday-1:00 swim, 2:24 run (1.5 miles, 14 miles)
Friday-0:50 run (5.1 miles)
Saturday-2:09 bike, 0:21 run (30 miles, 2 miles, fast transition)
Sunday-1:15 bike, 0:20 run (18 miles, 2 miles, fast transition)

Weekly Totals:
2:00 swim, 3:57 Bike, 5:00 run (% change from week 1: 0%, +4.4%, +19.5%)
3 mile swim, 56.25 mile bike, 29.3 mile run (% change from week 1: 0%, 4.7%, 21.1%)
Total-10:57 hours/88.55 miles/11 activities

Grand Totals:
Swim-4 hours/6 miles
Bike-7:45 hours/110 miles
Run-9:11 hours/53.5 miles
Total-20:56/169.5 miles

28 weeks to go.

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Flashback Fridays 1: Weight Loss (Part 1)

My journey to health and fitness started well before this blog and this final 30 week training program. Part of me is still shocked by my journey so far. I thought that this would be a good time and place to reflect upon that journey. By documenting it, I am basically showing “the blog that would have been” if I had been blogging all along. I will divide this up into weekly installments. It should wrap up the same week that I compete in Ironman Wisconsin, and will chronicle the journey to the start of this final 30 weeks.

I guess this all started in the early 90’s when I was in college. I rarely exercised (who had the time?) and ate a lot of junk. My weight went up…a lot. Once I was out in the “real world” I had more and more thoughts that I should do “something”. It took awhile, but I joined Weight Watchers in 1998. That was a sobering day. I had not stepped on the scale in years. I was 197 lbs at 5’6”. I would guessed 175 lbs. I should have been under 155 lbs. I needed to lose 42 pounds. I almost left right then and there, before the first meeting even started.

I hated that week. Ate a lot of celery. I was starving and miserable. I went back the next week and figured it would be my last. But I lost 5 pounds. Made it worthwhile. I lost 10 more the next 2 weeks (at hhh…the joys of being a young male with a good metabolism!)

The weight did come off pretty fast, but I worked hard at it. Within 6 months I was at goal..and had never been happier. But, I wasn’t fit. I wasn’t exercising. I knew I was only halfway there. So I took the next step. I went to a gym…for the very first time!

I felt like I landed on another planet! It was so intimidating! I worked with a trainer who clearly expected to never see me again. When I told her how much weight I had just lost, she reconsidered and gave me a chance. I worked hard, and got tone, but never did get much muscle. I met some old college friends. We would meet a few times a week and would work out and support each other. It was really great!

Then I moved from my native Canada to Minnesota. I was single, and moved somewhere where I was completely starting over. No friends, no WW group or workout buddies. New job, new home, new career. And the fitness got put on the back burner a little. Then completely.

My career thrived. So did my personal life. So did my waist. I met someone special and we got married. By the time I got back from my honeymoon, I could not fit into the tux I got married in. And, just like that, all my years of hard work went up in smoke.

Over the next few years, I made a few half-hearted attempts to go back to WW and to the gym. But I never truly committed to it. I would lose 10 pounds here and there when my “fat pants” got to tight, but would then slide right back downhill. Right to 197 lbs. Again.

I had failed. Completely and utterly failed.

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My Two-Year “Runniversary”…

On February 15 2012, I walked into The Running Room for the first time to get a real pair of running shoes. I have never run before. It showed. I went directly from work. Shirt. Tie. Suit. Dress shoes. Dress socks. I was so clueless. I was also fairly convinced that I was wasting my time and money.

I was challenged by Weight Watchers to run a 5K. I didn’t want to do it. I knew I would hate it. But I did it anyways.
That was the start.
Eleven months later, I saw my first Runniversary coming up and was shocked that I was still doing it. It was a big deal to me. It still seemed to be something so fragile, and so likely to disappear like a mirage, or a rainbow. Having it last as long as it did was shocking.
This year, on the other hand, I completely forgot about it. I just remembered today (as I was running in tiny little circles again). It made me wonder why it was such a big deal a year ago, and rather insignificant now.
The only answer that I could come up with was fairly significant…far more significant then the anniversary.
Running has just become a part of my life. I no longer question it. I no longer seem surprised that I am still doing it. I no longer wonder if I will still be running when I sign up for an event.
It has become like driving, working, or sleeping. It just is a part of my life. It is just is part on the fabric of my identity. It is part of what makes me who I am.
I am a runner.
It took awhile for that fact to become engrained into my psyche. But it is there now.
The anniversary is no longer important or relevant to me. The reason why it isn’t relevant anymore is profoundly important to me.
Running is a part of me. It just is. And that is not fragile anymore.
It is not a mirage. It is not a rainbow.
And it will not disappear.


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Running in tiny circles. Running while standing still.

“Polar Vortex”. Yeah, those are words runners LOVE to hear…

Living in Minnesota, I had to make the same hard decision all northern runners and triathletes have to make. When to pack it up and move the workouts indoors. I love to be outside to run and bike. Last year, I was committed to running outdoors for as long as possible. I paid the price. Roads are only partially cleared in my neighborhood. I am left with packed snow, some loose snow, often with ice underneath. The terrain can be treacherous. I was fortunate not to sustain a wipeout, but I got an overuse injury in my ankle (posterior tibial tendonosis) which I am finally recovering from.
This year, I was a chicken and retreated indoors early. I took it easy for a few weeks, but tried to get back an offseason routine. This includes a 10-13 mile long run every week. My options…the dreadmill and the indoor track. I can only handle the treadmill for about 5k before I get frustrated. The track is slightly better for longer runs, but still so dull and boring. 15 laps = 1 mile. I did a 20 miler there last month. The whole time, I was dreaming of getting back outdoors.
The gym I am going to has a fun 100 mile (and 200 mile) challenge between early January and late March. Run on the track or treadmill, and submit your milege. I should reach the 200 mile mark in the next 2-3 weeks. 200 mile X 15 laps. Three thousand tiny little circles. Three thousand tiny and boring little circles. I suppose it is a little better then not moving at all on the treadmill. I little bit…
Today, will got a brief thaw. Mid 40’s. Unfortunately, I worked late and could not get out for a run. Another blizzard coming on Thursday, and the polar vortex returns on Friday. But, it was the first little taste of spring. Today, I believed that I will soon be out in the sun and the fresh air again. Until then, I have several hundred tiny little circles to run…

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An Ultra Marathon Runner Interviews A (Soon-To-Be) Ironman Triathlete

Shortly after I started running, my cousin introduced me to Rod on Facebook. “You are both runners, so you should be friends”. Well, we had a lot more in common then that. We have both overcome obesity and sedentary lifestyles. We both started running and conquered marathons. He had been at it a few years longer then I, and gave me endless support, insight and encouragement. He cheered me on during my first Half-Ironman just as I cheered him on during his first ultra. We sustained similar injuries and similar times…and supported each other through it. He has a focus, dedication and natural ability that I could only hope to achieve. I am convinced that he will throw down a BQ someday soon. I don’t know if I would be training or running today if it wasn’t for him. I am proud to call him my friend.

Of course, I had never event met the guy. This was all via FB, and I truly came to understand the power of social media.

He has been blogging for quite awhile, and I have thought about it too, but really had little to say. When I started this Ironman training journey, I figured it might be a place to start. There is a weird synchronicity/telepathy vibe going on between us. There has to be. Just as I was getting ready to launch my own blog, he e-mails me and asks me if he could interview me for his blog. He had no idea that I was launching my own. So, in typical Rod style, he goes out of his way to plug my new site and to make me look good.

For those wondering, we finally met at Ironman Muskoka 70.3. He came out to support and cheer. That was a very good day.

I hope he doesn’t mind the re-blog. Please check out his site. There are a lot of really good reads over there…

EDIT: Looks like the his pics got re-blogged, but not the interview. Click on “View Original” at the bottom to see complete post, but I have also copied it below.


I’ve known Raymond now for a little over a year. He’s come a long way from being the obese guy snacking on Dairy Queen Blizzards. Now, after amassing a slew of medals from racing every major running distance up to and including the marathon and completing a number of half ironman triathlons successfully, Raymond embarks on the ultimate athletic challenge. In September he will strive to conquer the full ironman distance and become an Ironman. He will swim 2.4 miles, bike 112 miles, and then top it all off by running a marathon — 26.2 miles. His story is nothing short of inspiring and is the subject of his highly entertaining and enlightening blog

It is my pleasure to call him friend and to be able to share a bit of his story here.

  1. You worked very hard to get yourself fit having lost quite a bit of weight before getting yourself into running. What made you decide “enough is enough”?, that you wanted a healthier lifestyle. And what did you do to make this goal a reality?

There really wasn’t an “ah-ha” moment. I have struggled with weight and health my entire adult life. I was obese when I left school back in the mid 1990’s and joined Weight Watchers at that time. I successfully lost about 45 pounds. I joined a gym and kept it off for a while. But then, I moved to the states. I lost my WW group, my workout buddies, my family, my friends, my routine and slid back into old habits. I regained every pound. I never exercised. I ate fast food every day (sometimes several times a day). Dairy Queen Blizzards were once one of the basic food groups in my world.

I tried to rejoin WW a few times but could never keep up the motivation. I finally came to the conclusion that I was too old to lose weight and my body was just wanted to be fat. This irrational rationalization gave me the excuse I needed to completely ignore my diet and weight.

I didn’t completely ignore it though. I was self conscious about it and would occasionally lose 10 pounds when my “fat pants” got too tight. This is what happened in August 2011. I was driving home, and had to unbutton my pants since they were so tight. These were my loosest pair of pants and I decided that it was time to lose 10 pounds (again). I stopped at the store and loaded up on veggies and low calorie snacks. My wife saw this, rolled her eyes, and must have thought, “Here we go again!”

It was weird this time. I still don’t know why, but once I lost the 10 pounds, I felt I could do 5 more (these pants are comfy, but those are still a little snug), then 5 more (if I am getting these pants altered, it had better be worthwhile). My cholesterol and blood pressure came down. This motivated me some more. People were noticing, and that motivated me even more. Next thing you know, I was in sight of my ideal body weight. By February 2012, I had lost 55 lbs., and had started going to WW again to help me maintain it. I knew that I needed “something”. But nobody was more surprised then I was at what the “something” was…

They challenged everyone to do a 5K. I had no interest, but did it in the name of “peer pressure”. Oddly enough, I liked it. It snowballed, beyond anything I could have imagined!

  1. Your weight loss, maintenance, and continued dedication to fitness is I’m sure an inspiration to everyone who hears your story. What would you say to someone who may be reading this and wanting to do something to get themselves off the couch and on the way to being fit for life?

That’s a tough question to answer. I honestly don’t know what go me off the couch this time. It “clicked” this time, and I have no idea why. Ultimately, you have to find something inside that speaks to you and motivates you. I hope my story may motivate someone to find something they have a passion for and work it into their lives.

  1. You got into marathon running quite quickly after you got fit. How did this come about? And what has been your motivation to continue running marathons after you got that first medal?

I tend to be completely into something or not at all. There is never a healthy middle ground for me! I enjoyed running and tried to push myself every week to go a little farther. I would listen to my body during and after runs. I would stop because I knew I should, not because I was tired or uncomfortable. If I felt fine the next day, I would push myself further the next time. By the time my first race (a 7K) came around, I thought I could run a half marathon. But it intimidated me. After all, I was NOT a “runner”. What business did I have signing up for a Half-Marathon? Only real athletes did that….

So, I did the 7K without difficulty. The next day, I went for a run around the neighborhood, and went 13.1 miles without stopping. I was kicking myself for not going for it. The following month, I had a 10K scheduled, and I upgraded that race to a Half-Marathon. The following month, I was already registered for a half marathon. I was doing 16-mile training runs at that point that I considered increasing to a full marathon. There was a group run in preparation for the marathon 3 weeks prior-a 20-miler. I figured I would try that. If I could go 20 miles, then I could get 26.2. I ended up running 23 miles that day. So, I switched the registration for a full marathon and I was so glad I did!

Couch to Full Marathon in 16 weeks. Looking back at that, it was not a wise thing to do. But, I listened to the feedback my body gave me. I never pushed it. I increased the goals only if it was clear that my body could handle it.

As a part of this process, I started to enjoy seeing what my body was capable of. It was fun doing the “impossible”. Every time I did, I got a medal. I really did become a bling junkie. But that is a little superficial. I need some short and long-range goals in front of me to keep me going. If nothing is planned, then it is easy to skip a day, or a week, of training. So, last year, I crammed events in almost every weekend. I know that I won’t let myself skip an event once I sign up. Seeing the wall of medals then motivates me to on to the next event. It really is a self-perpetuating cycle…

  1. As if marathon running isn’t enough, you’ll be adding a 2.4 mile swim, and a 112 mile bike before you hit the marathon this September. I’m talking of course about your quest to become an Ironman athlete. How is training going so far? And what do you have to do in the next 6.5 months to get yourself ready for race day?

I am still trying to figure that out. With a marathon, you can run a 20+ mile training run to make sure you are prepared. Even with a Half-Ironman, you can do a 3-hour bike/90 minute run a couple of times. But, I won’t be running 12-hour training days very often. So, I finally gave in to a training plan. Many triathletes noted that they succeeded under the “Be Iron Fit” plan by Don Fink. So, I am trying that. But it peaks at 20 hours/week. I don’t see how that can train me for a 17 hour-long endurance event. But, I don’t see much choice but to take the leap of faith. I will be doing a few smaller events during training (100 mile group bike rides, a marathon, a Half-Ironman). I will have a chance to travel to Madison and spend a few days riding the Ironman bike course (and running the run course as well).

  1. Have you thought about what life will be like for you after the Ironman? What goals do you see for yourself beyond this monumental race either within or outside of sport?

The Ironman will almost certainly be a one and done event…regardless of the outcome. I may try again if I fail due to reasons out of my control (crazy weather, bike mechanical, injury, etc.). If I am successful, then that will be wonderful! If I fall short, that’s OK too. I have traveled a lot further then I ever would have imagined possible, regardless of the outcome. Simply reaching the starting line will be the victory. The race will be the celebration of my journey and of all I have accomplished!

But, after this event, I need to reclaim some balance in my life. This is much bigger than I want. I will still run a couple of marathons per year; and I may do a Half-Ironman every year or two. I will certainly do multiple shorter runs and triathlons. I will NEVER bike 100 miles ever again! I will use events as a reason to travel and see different parts of the country. I may try an ultra at some point (another “One and Done”). But family, work, rest, and relaxation all come off the back burner.

And a tattoo. If I finish, I am getting my first tattoo!

You can continue following Raymond at


My Life As an Ultra Marathon Runner




I’ve known Raymond now for a little over a year. He’s come a long way from being the obese guy snacking on Dairy Queen Blizzards. Now, after amassing a slew of medals from racing every major running distance up to and including the marathon and completing a number of half ironman triathlons successfully, Raymond embarks on the ultimate athletic challenge. In September he will strive to conquer the full ironman distance and become an Ironman. He will swim 2.4 miles, bike 112 miles, and then top it all off by running a marathon — 26.2 miles. His story is nothing short of inspiring and is the subject of his highly entertaining and enlightening blog

It is my pleasure to call him friend and to be able to share a bit of his story here.



  1. You worked very hard to get yourself fit having lost quite a…

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Training Week #1 (Base Training)

Although the plan calls for certain workouts on certain specific days, I will always be modifying these based on what days I have time to do a specific workout or get to the pool. The goal on most weeks will be to do at least the workouts indicated. All workouts are time based, not distance. All workouts in the base training are in low intensity (arobic heart range)

Aside from trying a workout plan for the first time, it is the first time that I constantly used a heart rate monitor and would slow down if my heart rate spiked. It is also the first time I went “spinning” on my trainer (high RPM’s, low resistance).

With the cold weather, all activities were indoor (pool, bike trainer, treadmill (shorter runs) and indoor track (longer runs)).

The Plan:
Tuesday- 1:00 swim, 0:30 run
Wednesday-0:30 bike/0:15 run (with transition)
Thursday-1:00 swim, 0:30 bike
Friday-0:30 run
Saturday-0:45 bike
Sunday-0:45 run

Plan Totals:
2:00 swim, 2:00 bike, 2:00 run
Total-6:00/9 activities

What I did:
Monday-0:33 bike, 0:20 run (8.75 miles, 2 miles, fast transition)
Wednesday-0:40 run (4 miles)
Thursday-1:00 swim, 1:05 run (1.5 miles, 6.2 miles)
Friday-1:00 swim, 1:10 bike (1.5 miles, 15 miles)
Saturday-1:45 run (10 miles)
Sunday-2:05 bike, 0:21 run (30 miles, 2 miles, fast transition)

Weekly Totals:
2 hour swim, 3:48 Bike, 4:11 run
3 mile swim, 53.75 mile bike, 24.2 mile run
Total-9:59 hours/80.95 miles/10 activities

29 weeks to go.

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Training-The 30 Week Plan

Well, I have never followed a training plan. But, for a Full Ironman, I thought that I should start. I looked at a lot of them, but “Be Iron Fit” by Don Fink kept rising to the top. Many have followed the plan and swear by it. It has 3 different intensity levels (“Competitive”, “Intermediate”, and “Just Finish”) This allows you to select the time commitment that works for you. I will start out the the competitive plan, but may drop down if I struggle to keep up.

There are 4 phases to the plan. The 10 week “Base” phase, the 10 week “Build” phase, and the 10 week “Peak” phase. Plan averages 12 hours/week and peaks at 20 hours/week. I will likely being doing more at first since I have a spring marathon and will need more running then the plan provides. By comparison, the “Just Finish” plan calls for 7 hours/week on average and peaks at 10 hours/week.

So, each week, I will posting a summary of what I needed to do, and what I actually accomplished. These will usually go up on Sunday. If anyone has any experience with this plan, please feel free to contribute.


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