Iron Newsman - July 8, 2010
Iron Newsman
“Competing in sports has taught me that if I'm not willing to give 120 percent, somebody else will.” –Ron Blomberg
Every day I post my blog my run, bike and swim distances are general without much detail. I know that’s not very helpful to those of you looking for specifics on how I train, so today I offer you my EXACT plan of action for today.
Here’s my Ironman 70.3 Boulder and Ford Ironman World Championship training for today:
Swim 2000-yards
Here’s the breakdown:
10x25 drills. 3-25 catch up high elbow, 3-25 modified catch up high elbow, 3-25 closed fist swimming, 1-25 regular in a modified stroke. (10 second rest at ea. 25)
10x100 on 2:15 interval. Bring each swim in on 1:45. Then you have 30 seconds rest before the 2:15 interval time.
Rest 2 mins
10x50 on 1 min interval ea. 50 swim in 45 seconds.
Rest 1 min
500 yd straight.
Thanks to my swim coach Chris Dahowski for mapping out my swim training. He added this, “These interval swims are what is going to make you a better and faster swimmer.” That’s a good thing since my swim at Ironman Arizona proved to be the area where I can improve the most. I’ll swim at LA Fitness Valencia… and may even bump into Chris while I’m there. He’s a fantastic coach!
Want a great Core? Be sure to click on Today’s Wakeup Workout Video for a Medicine Ball Core routine!
Click here to read my previous posts.
Also, follow me and our Today in LA team on Twitter!
-Chris
My race schedule (so far) for 2010:
13.1 Los Angeles (Half) Marathon
Students Run LA Friendship Run
Wildflower Triathlon (long course)
IRONMAN WORLD CHAMPIONSHIP!!!!
Los Angeles Rock N Roll Marathon
Why blog? To inspire others.
Simply put, three years ago I was overweight! At 6’1” I weighed 252, and wore size 40 pants. Few people really noticed, but I did. In pictures, on TV, I was not happy with my appearance. Covering the 2007 LA Marathon for NBC4 was the last straw. Every picture I was in highlighted just how out of shape I had become.
No more! Since that time, the guy who could barely run around the block has slowly built-up his endurance and completed numerous events. Among the big ones: the 2008 Long Beach International Marathon , 2009 & 2010 Surf City Marathons in Huntington Beach, 2009 & 2010 LA Marathons, 2009 Vineman Ironman 70.3, 2010 Wildflower Long Course and 2009 Ironman Arizona!
I invite you to share this journey with me.
