Iron News Man - October 1, 2009
Iron News Man
Restless legs! Sound familiar? I normally get this way before a race and wham (!), it’s happening again. With the Los Angeles Triathlon just three days away, everything I do must pass the, “Will it hurt my race” test. For example, Friday and Saturday night will mean no alcohol and off to bed early.
I look forward to burning off some of my energy with today’s workout. While I’m swimming and running I’ll visualize success on Sunday. I’ll think about starting slow in the swim (not even running into the water), and then picking up speed while passing the other competitors. I’ll imagine how many more people I’ll pass in my strongest section, the run!
Here’s my TrainingPeaks.com schedule for today from Triathlon Coach Jason Healey:
Workout 1 Description:
Run 4 Miles on a mostly flat course in Zone 1 and lower Zone 2. Check cadence several times during the run. (Try to count 15 right leg strikes plus in a ten second-time period. This will give you a 90-step cadence per minute and will help prevent over striding and foster better form. Focus on form. Remember to run with a proud posture with eyes focused on what is ahead).
Workout 2 Description:
Swim 2600 yrds total. Warm Up: 4 x 25 with (10" rest) then 4 x 50 with (20" rest). Drills: 200 yrds. Choose drills from the Triathlon Training Series Swim DVD. MS: 4 x 50 with (15”), 2 x 75 (20”), 2 x 100 (25”), 2 x 200 (30"), 1 x 300 (35"), 2 x 200 (30"), 2 x 100 (25"), 2 x 75 (20”), 4 x 50 (15"). CD: 2 x 50, 4 x 25 easy with emphasis on form.
I’ll do the swim at LA Fitness Universal City. Even though it’s has been cool outside, LA Fitness Universal City has an outdoor pool that’s kept at a perfect temp. I’ll do the run over at Balboa Park. Running around the golf course is a refreshing change of location every few weeks.
Hey! Got chicken legs? You can actually fix that! How? Check out today's Wakeup Workout video!
Ironman Arizona! Just had to slip that in :)
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