The Nutty No-Excuse Goof

The line to register for IMFL 2013

To coin a bad phrase; “Oops, I did it again.”  I signed up for Ironman Florida for 2013.  The energy of Ironman is intoxicating and if you have any ambitions of competing in one you have to go and either spectate or volunteer.  You will either be so overwhelmed that you end up scared out of your mind, or you become so energized you sign up the next day.  I again had no intention of signing up.  I was planning on doing another Ironman, but I was thinking another location like Arizona, but between Pete, Jaime, Kat, Stan, Tom, Ken, Chuck, Todd, (and probably a few others I am missing), I couldn’t help but think how much fun it would be.  I basically trained mostly on my own for my Ironman in 2011, but this time it will probably be a lot more fun.

Anne, Marai and I after they both crossed the Finish Line

What also helped was volunteering the day before and getting to be right there for my friends and watch them compete.  Anne, Marai, Eve, Summer, Kat, David, Rick, Iron Rick, Mary-Ellen, Carola and Jessica all did amazing.  A few of them with PRs if not for the IM distance but for this course.  I was so honored to be able to sneak in and put Anne’s Medal around her neck.  It seemed to mean a lot to her, and it meant a great deal for me as well.  It also helped to be there when Mirinda “Rinny” Carfrae ran past me and I cheered for her through the bull horn I was yelling through for gear bag numbers.  To be so close to someone with her talent is so inspiring.  She took 2nd and locked up her spot for Kona 2013, so I imagine her off-season will be nice and relaxing now that she is engaged.

Mirinda “Rinny” Carfrae as she zipped by me

Being that last year my goal was to do an Ironman, and I accomplished it.  This year, I may have to up the anty by adding Ironman Louisville to the list to make this the year of two Ironman distance races.  I am still not quite decided yet as there are logistics that have to be worked out, but I have heard good things about Louisville and because it is in the heat of August and is not the most popular Ironman, the resgistration stays open longer.  This allows me a little bit of time.  (Of course I just put a out a hunk of money for both the IMFL race and the deposit on the rental for next year, so I need a couple more weeks to save to pay for it.)

I feel like I am stronger than last year and I am definitely faster on the bike and run.  The swim still has a lot to be desired, so my focus on the off season will be a lot more swimming.  I am setting up my goals for next year.

The Goals

The Three of us…again.

Swim: 90 minutes or less (Aim: 1:15) – 1:15 – 1:30
Bike: Avg 20 mph or higher (Aim 21.5 mph) – 5:15 – 5:40
Run: Avg 9 min/miiles or less (Aim: 8:00) – 3:45 – 4:00
Transitions: 5 min or less – 10:00
Total: 10:40 – 11:20

The Plan:
Swim: 3x Week (Drills + Intervals, Tempo, Long)
Bike: 3x Week (Intervals, Tempo, Long)
Run: 3x Week (Speed, Tempo, Long)

Iron Anne

Strength: 3x Week (Heavy, Supersets, Endurance)
Yoga/Stretch: 2x per week (possibly more in Recovery Weeks)
To include:  A LOT of BRICKS!!!

The Periodization Cycle:
2 Week – Base (Low Intensity, High Duration)
2 Week – Build (Med Intensity, Med Duration)
1 Week – Peak (High Intensity, Low Duration)
1 Week – Recovery (Low Intensity, Low Duration)

I decided last night to put my own plan together with the help of a bunch of resources to include what worked for me over the last year.  I will definitely be building in weekend workouts with the A-Train and speed workouts with Progressive, but besides that if anyone wants to workout with me during the week, you are more than welcome.

The Goof’ On-Duty

I wanted to put this out there to not only give a glimpse into what goes on inside a goofy brain like mine, but also to make myself accountable.  I hope to continue to blog about this new journey and while I am learning and experiencing I may be able to bring an ounce of motivational inspiration to anyone whom thought doing an Ironman was beyond their reach, because let’s face it; if I can do it, anyone can do it.

CARPE VIAM!

(Seize the Way! or Seize the Road)

(the IronGoof) is a certified running coach, triathlon coach, personal trainer and sports nutrition coach who's real passion is to help others enjoy the journey on the way to conquering their goals. He has written many articles and guest posts on the technical, nutritional and psychological aspects of endurance training. He currently lives and trains in Tampa, Florida.

Please note: I reserve the right to delete comments that are offensive or off-topic.

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2 thoughts on “The Nutty No-Excuse Goof

    • It’s not necessarily Triathlons in general Kat, it is the Ironman Distance Triathlons that are a lot of work. You actually work harder now than Triathletes I know that stick to Sprint or Olympic distances. 😉