70.3 Ironman Accountability Week 1

70.3 Ironman Accountability 

Week 1 

I am starting a blog of accountability for my training for the race I will run. 

The Ironman 70.3 Kansas  in Lawrence, Kansas on June 10, 2012

I am reading "beIronfit" wrote my Don Fink and will follow his program.

The first 10 weeks I will run 3xs a week, cycle 3xs a week and swim a total of 1-2 hours. 

The swim portion is more important the time in the pool. It is not the days in the pool. 

I don't think I will have time to swim 2-3 days a week so I more than likly will swim 1 day a week with a short break between training sets

Sunday: Rest day or make up swim day 

Monday : Easy Run

Tuesday : Transition days; bike then quick change to run 

Wednesday: Spin days

Thursday:  Semi-Long Run 

Friday: Long Cycle

Saturday: Long Run

My swim days will depend on when I have client's. My goal is to go early am Monday at Wednesday however I currently have 5am clients and this time is not going to work. 

The "totals" at the bottom of each week are for the number of hours spent total (first number) then the number of hours spent in each sport. 

My Goals for last week were:

WK 1
Su				Rest Day
M	S				R	0:30 Z2
T			B	Trans: 0:30 Z2 (QC)	R	0:15 Z2
W	S		B	0:30 Z1 (100+ RPM)
R					R	0:30 Z2
F			B	1:00 Z2
S

What I actually did: 

I did all ST, cycling, and runs. I added one more run of 37 minutes on Friday  

I did not swim ( I must find time for this!)

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/1/2012 - 1/7/2012

EXERCISE MINUTES CALORIES BURNED  REST DAY  2.8miles TM 40 8wp/2cd HR 168/139 lv1 43 337 ST  52 318 legs Bosu  55 193 trans spin 11.7 HR148/129 38 263 trans TM 17 1.25mil 165/159 17 226 Spin 11.6miles HR146/126 35 231 ST Shoulders 36 197 2.78 mil HR164/141 42 331 ABS P2 20 121 RR 3.10 mil HR 183/146 37 320 C15.11 miles 10min HR 144/113 74 393 RR 4.5 mi HR 177/157 46 448 Strength Train 40 140 535 3518

I will be posting a blog explaining what the abbreviations means in a few days. 

I have a blog coming on Thursday explaining what I will be doing my first 10 weeks of training. 

PLEASE be in prayer for me that I will not falter and I will prevail... and not die during the swim =-)

Let's Get Healthy,

Coach TIA 

Click link for :

TIA's Iornman Heart Rate Zones

Explaining Abbreviation for Iornman Training

Swim program 

Simple Look at Training for the Iornman

Ahead of You

Feet

DO SOMETHING YOU ENJOY

I think that the word ‘Exercise’ has a bad stigma to many people because they associate it with hours of boring aerobic classes or mindless machine hopping at the local gym. The result is that many of us have trouble just getting started on an exercise program and then constantly struggle to stay motivated because we don’t like the exercises were doing. But this problem is not without a solution. The fact is that we can find a healthy amount of exercise in all sorts of activities. Your challenge is to find the right fit for you – something that you enjoy doing.

I would encourage you to try as many sports and outdoor activities that you can and explore all your options. As you go through this process you will find some things that you like to do and maybe something that you really love. Once you have found something you like you could add some exercises to support you in this activity and to make you more proficient at it. Let’s say, for example, that you find you love to go hiking and realize that it also takes a great cardiovascular fitness to complete some of the longer trails. A great way to prepare for those longer hikes would be to incorporate some additional cardio endurance exercises in to your routine such as swimming or jogging. The key is to use something you love and desire to improve in to help motivate you through some of your weekly exercises.

Let's Get Healthy!

Coach Tia

I Don't Do Diet Class

This 8 week class about learning a healthy lifestyle.

That includes:
Spiritual, emotional, and physical health.

Forget the diet - change your lifestyle.

Let's Get Moving!

One thing is for sure – there will be no change toward our healthy lifestyle without action – that is to say physical action. Yes, that means exercise! In order to create change in your life you must have action and regular exercise must be a part of your plan for success.

But please don’t let physical exercise scare you; instead you should embrace it as one of the biggest factors for your success. I have seen many times how daily exercise can be that one thing that motivates people beyond where they thought they could go. The key to a successful exercise program is to create a habit for it and a desire to do it daily. But we all know that is easier said than done and it can be very difficult to start and continue on with because we have lots of excuses on why we can’t do it, right? We are either too tired, or there isn’t any time, it’s too late, too early, it’s cloudy outside, etc… But the funny thing is that once we commit to it daily and form that habit we start to love it. Because the benefits of exercise go beyond the physical effects, there are mental benefits as well, the release of endorphins in the brain cause a positive change in our attitude. With this new attitude we feel better about ourselves, have more energy and motivation to succeed.

So let’s face it, God didn’t create us to be sedentary creatures but instead had us tending the garden from the very beginning. Physical activities are part of who God created us to be and we should strive to reach our full potential. Our bodies and minds need physical exercise to be healthy – so Let’s Get Moving!

Let's Get Healthy,

Coach TIA

Clean Eating "Just The Rules"

How to eat
1 our ancestors did it before us and before us

2 eat more not less

3 eat like a baby baby basics

4 break the fast

 5 what did grandma eat and what to her grandma eat