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Ironman Week 4 of 20 CompleteThis was a welcomed taper week, letting some of the bumps and bruises heal as I finish up the Prep phase of my training and enter Base 1.? The first month was all about establishing a routine, not only for training, but for adjusting to life with the demands of training.? Finding time to grocery shop, cut the grass, do laundry, spend time with family and friends, have band practice etc is equally as challenging as putting in the extra hours of training.? The key of this past month was to find the balance between the personal, professional and training schedules. ? Overall I am very pleased with the way this first month has gone.? My body has been mostly cooperative, with no nagging repetitive injuries.? Consistency of the workouts has been good, nutrition with few exceptions has been under control.? A recent conversation with my brother gave me a good idea for how to evaluate my performance over the next couple of months.? For his work, he does a self evaluation of the three best things he has done over a quarter, and the three worst things he has done in a quarter.? He then challenges himself to make the three worst into the three best over the next couple of months.? I thought this would be extremely helpful to do once a month so here goes: ? Best 3 1. Consistency – No problem getting all of the workouts done in a certain week. 2. Nutrition – With a few exceptions, the diet was healthy and stayed well hydrated 3. Effort – Put in the appropriate amount of effort for each workout? ? Least Best 3 1. Sleep – This has long been an issue of mine, averaging 6.5 or less a week.? With the demands of Ironman, I need to get that above 7. 2. Stretching – One of the first things that tends to go out the door when you are pressed for time. Important for flexibility for the bike and avoiding overuse injuries. 3. Core – Another item frequently dropped when pressed for time.? Important for lower back strength, efficient positioning on the bike and good posture and form on the run. ? The next month of my training is the Base 1 phase where I will start to add strength workouts on the bike and run (meaning hills), and I will add 1 hard workout per week.? This will typically include some sort of tempo or interval work designed to simulate race pace for a period of time.? This month will really ramp up the training hours, peaking with 16 hours and including 4 three plus hour workout days.? Working on my Least Best will be at the top of my list along with dropping a few extra pounds.? Now is the time to get on top of the diet to save myself any extra baggage on race day.? ? Swim: 5271.48 Yd 1h 40m Bike: 61.74 Mi 3h 22m 29s Run: 14.34 Mi 2h 03m 50s Total: 7.00 hours? ?? Mental Health: Good Injuries: None Aches & Pains: Significant – Ball of left foot | Minor – Inside rear of right knee Nutrition: OK Party Days: 3 Good Nights Sleep: 3]]> Comments are closed. |
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