2.4 mile swim
112 mile bike
26.2 mile run
140.3 total miles
My goal is 12 hours but really finishing is the ultimate goal for my very first full Ironman.
Here's a way to put that length into perspective...wake up at 7 AM and imagine that at that exact moment, you enter the water to start the race...at 3 o'clock in the afternoon (if you're on my goal pace), you would just be finishing the bike and ready to run a full marathon in about 4 hours. Thinking of it like that is NOT a good idea.
My plan consists of 16 weeks.
The first four weeks are actually weeks 5-8 of my Half IM Crossfit/Crossfit Endurance/Traditional IM training plan. The last 12 weeks are the final 12 weeks of a 24 week traditional IM training plan that I purchased.
That traditional plan calls for 2 strength workouts per week. I am going to substitute those workouts with CF workouts from the main site. I'll just see what was prescribed that week and pick two workouts that I think will benefit my training. I probably won't do anything that takes a super long time (in CF speak that's anything over about 20 minutes). I may throw in some load bearing exercises, short AMRAPs or some other relatively short Met-Cons with a little bit heavier weight.
The four weeks of the hybrid program will consist of 4 CF WODs, 3 CFE WODs (one in each discipline), and 3 traditional, high volume training sessions (one in each discipline). That's a total of 10 workouts per week.
The final 12 weeks of the program will look something like this:
Monday: 60-90' swim, CF WOD
Tuesday: "Brick bike/run" 1:15 on the indoor bike, 30ish minute run immediately following
Wednesday: 60-90' swim, (optional 60-90' easy bike)
Thursday: 60-90' run, CF WOD
Friday: optional rest day with shorter volume workouts for each discipline - so I could do nothing, 1, 2 or 3 workouts
Saturday: super long brick, anywhere from a 2-7 hour bike, followed by a 20-60' run, (optional swim)
Sunday: super long run, anywhere from a 1-3 hour run, (optional easy bike)
Because I have two young daughters, am in my last semester of my MBA, and travel quite a bit with work, I will most likely take a rest day every Friday and do an "optional" workout on less than frequent occasions. There are some Fridays that I will take vacation days because the Saturday workout will have me gone for basically the entire day.
Today is Day 1. Here we go...
No comments:
Post a Comment