Iron News Man - Vineman Edition
Iron News Man
Vineman Ironman 70.3 is a milestone! It marks the halfway point to my overall goal of finishing the full Ironman Arizona. The human body is simply amazing. What we can train our bodies to accomplish is nothing short of staggering. Thinking of how far I’ve come since the days of a size 40 pants waist gives me the confidence to know that I WILL do well on Sunday. In turn, that will propel my training until Ironman Arizona on November 22nd, in Tempe.
I leave for Sonoma County and Vineman tomorrow morning. With all the gear (bike, bags, etc.) it makes the most sense to drive. Based on experience, I know that any mental distraction from the race itself will be welcome. I’ll dwell on various race details until the start on race morning. When I do think about Vineman, I’ll visualize a smooth race. A race that’s free of any major errors.
Here’s my final TrainingPeaks.com schedule prior to Vineman from Triathlon Coach Jason Healey:
Fartlek, 5k pace
Type: Run
Planned duration: 0:00
Planned distance: 0.0 miles
Run 4 miles: Fartlek. Warm up easy and well for the first mile or mile and a half on a flat course. Add 1-2 minute pick-ups at faster than 5k-pace as you feel you can. Concentrate on Form! & Cadence! (approx 90 steps per minute or 15 right foot steps every 10 seconds). After each 1 to 2 minute bursts allow for your heart rate to come down while running at an easy to medium pace.
The goal is to make your workout have variable speed and effort!
Your Workouts for Friday:
Recovery Day
Type: Day Off
Planned duration: 0:00
Planned distance: 0.0 miles
Travel Day to Vineman 70.3. Total rest today. 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty.
Take in a little more salt with your meals over the next couple of days leading up to the race.
I look forward to this run. I want to have a strong feeling going into Sunday. My plan is to run in the mid-afternoon. Unfortunately, the temperature will be in the neighborhood of 100 degrees at the time of the run. I’m not worried. Heat training has long been a staple of my regimen… only making me stronger for say, VINEMAN!
Full race details and new pictures upon my return on Wednesday of next week!
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