Iron News Man - June 29th, 2009
10-miles! When my schedule came via E-mail this morning I smiled when I saw the mid-to-long range run on there. I haven’t tackled such a distance since the LA Marathon. And with Vineman Ironman 70.3 right around the corner I was wondering when my run distances would pick-up again. Question answered.
I plan to run the first six-miles on the trail at Towsley Canyon. The last four will come when I transition from the trail onto the streets, finishing up where I start which is Powerhouse Gym off of Calgrove in Santa Clarita.
Here’s my TrainingPeaks.com schedule for today from Triathlon Coach Jason Healey:
AA, 3-4 sets
Type: Strength
Planned duration: 1:00
Planned distance: 0.0 miles
After 10 minute warm up do 2-3 sets of Anatomical Adaptation Phase "B" Exercises. Cool down with 5-10 minutes. Print Anatomical Adaptation Phase "B" Exercise Illustrations from the Triathlon Training Series DVD.
Workout #2: Run Flat Course - Recovery Run
Type: Run
Planned duration: 0:00
Planned distance: 10.0 miles
Run 10 miles. Run first 3 miles easy, next 5 miles medium followed by 1 mile medium-hard and finish with the last mile easy.
This is the 3rd week of your 3rd base period. Try to stay focused this week. All workouts this week are very important. Next week is your active recovery week. Your weekly volume will be reduced to approx 9 hrs total. Your body and mind will get a chance to mend while you grow stronger.
My close friend and Running Coach Craig Moss will probably join me. As a teacher, he’s off for most of the summer and lucky for me, he has the time to train with me. Craig is a fabulous motivator and provides sound training advice.
Here’s my meal plan for today from Food Coach and Private Chef Robert Vincent:
-Protein drink
-Six egg whites, one egg yolk, oatmeal
-Cup of mixed berries, banana, six ounces of tuna
-Eight ounces of poultry, cup of brown rice
-Large veggie salad topped with salmon
-Protein drink
-Cup of frozen yogurt
I STRONGLY dislike my meal plan! It’s boring and tough to follow. BUT it is working by leaning me a touch and making me more solid for Vineman. Once I finish Vineman in three weeks, thankfully I get to ditch the plan!
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