IronBoomer    A Guide to a Healthy, Active and Fit Lifestyle    by IRONGEEZER

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Tempe Town Lake Water Temperature IRONMAN ARIZONA  Nov. 18, 2012 Marquee Triathlon Sunday, April 15, 2012 Official Tempe Town Lake Link - CLICK HERE

IRONBOOMER.COM TEAM KONA “Skip buffets. Skip seconds. Skip added salt. Skip added sugar. Skip solid fat. Skip soda. Skip skin on poultry. Skip Rope!” "Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." Plato IronBoomer.com    A Guide to a Healthy, Active and Fit Lifestyle    by IRONGEEZER IRON DISTANCE TRAINING

70.3 IM CHAMPIONSHIPS CLEARWATER FL 2009 IRONGEEZELLE & IRONGEEZER 70.3 Half Iron Distance Training Plan Before starting this 12 week training plan, we were working out six days per week. Our physical conditioning was at a level where we could swim 4000 yards or more without stopping, bike 100 or more miles per day, and complete a 26.2 mile marathon.  This plan is a record of what the "Irongeezer & "Irongeezelle" did. We are not recommending that you follow this plan. Your plan is up to you, your doctor, and your coach. If you are having trouble completing a week, just repeat it until you feel you are up to speed. This plan will be posted here thru 2011, refer to it as often as you like. Tell a friend, free & no sign in.   Week Swim yds Bike mls Run mls Walk mls Weights minutes 1 5200 90 14 6 :80 2 6000 100 14 0 :65 3 6500 94 15 3 :30 4 6500 112 15 4 :70 5 8500 130 17 5 :50 6 4500 80 26 5 :30 7 7500 200 14 0 :20 8 8200 105 21 5 :30 9 6600 90 9 5 :15 10 2500 56 10 5 :15 11 1000 15 4 2 :00 Race  2100 56 13.1       Always clear your exercise program with your doctor.

KONA 140.6 full Ironman The chart below shows what we did the final 16 weeks leading up to a 140.6 full ironman distance race. Week Swim yds Bike mls Run mls Walk mls Weights minutes 1 8500 155* 18 3 :10 2 10000 100 5 6 :00 3 3500 30 19 5 :15 4 7200* 100 16 12 :40 5 3500 80 10 6 :30 6 4500 196 18 4 :30 7 5000 140* 32 2 :00 8 6500 197 26 0 :30 9 4800 35 16 8 :10 10 10500* 160 16 10 :20 11 6500 156 25 8 :10 12 9000* 105 12 4 :40 13 6000 145* 8 2 :30 14 3200 75 10 0 :25 15 1000 35 3 0 :00 Race 4200 112 26.2 0 0 Swim * = Swam 4000 or more yards without stopping during that week. Bike * = Cycled 100 or more miles in a day that week. Weights = Minutes are "net" time working out. Weights also includes cross-training such as sit-ups. Before starting this 16 week training plan, our physical conditioning was at a level where we could swim 4000 yards or more without stopping, bike 100 or more miles per day, and complete a 26.2 mile marathon. We start our 140.6 training about six months prior the race day. All training is done using a heart rate monitor. Most training is done at an aerobic level. This plan is a record of what the "Irongeezer & "Irongeezelle" did. We are not recommending that you follow this plan. Your training plan is up to you, your doctor, and your coach. This table will be posted thru 2011, refer to it as often as you like.

KONA •Half Ironman-distance Swim = 1900m - 1.2 MILES •Brain Work: 1900m swim as a steady, sustainable, non-stop effort. Your total time should go down as you get fitter; you might also find your time stays the same but you feel stronger at the end of the swim, an indicator of increased technique proficiency. Over time, add 100m to 300m to these swims until the full distance is covered. •Race Simulation: 1900m swim with varied efforts to simulate the early, mid, and late portions of the race. The first 50 strokes at a moderate to high level, the mid-portion at a moderate, sustainable level, and the closing section at a moderate to moderately higher level (not as fast as the first 50 strokes). At the end of this swim, check your heart rate; check it again at 30, 60, and 90 seconds. As you get fitter, heart rate should go down faster and/or your total swim time will get faster. •Technique Golf: Swim 10x 25m (or 50m) with: 15s-30s rest, count strokes for each length. Add stroke count and time n seconds. Aim to decrease total for each 25 (or 50) within a workout and over the weeks. •Sustainable Pace: The 50-50 workout. Divide the race distance into two parts (2x 950m). Swim segment at an easy to moderate effort, an effort that results in a time slower than segment two. Rest for 60s and check your heart rate at 0s, 20s, and 40s. If it is not going down, continue resting and re-checking every 20s until it starts to go down, then wait an additional 20s. Swim segment two at a moderate effort that results in a time faster than segment one. The pace for segment one should be consistent throughout that segment; the pace for segment two should be consistent throughout that segment. As you gain fitness, attempt to make the time (and pace) for each segment equal without slowing down the time for the second segment, then attempt to decrease the rest between segments. Don't try to do both at the same time, focus on increasing the pace for segment one first. Once the speed for segment one is about the same as segment two, you should be able to decrease rest between segments. Remember to use the heart rate check every 20s. •Hold a Pace: 10x 50m (or 10x 25m, 10x 75m, 10x 100m, 10x 150m, or 10x 200m; looking for a total time of about 20m), with 10s rest, at the fastest possible even pace. These should all be the same speed, with the goal of feeling like you might be able to do one or two more once you finish the set, but you could not do more. At the end of this swim, check your heart rate; check it again at 30s, 60s, and 90s. As you get fitter, heart rate should go down faster and/or your total swim time will get faster. •Count-down: swim 1900m as a 550, 450, 350, 250, 150, 100, 50; rest 10s to 20s between each segment. Aim to go faster as the segments get shorter. Over time, aim to decrease total swim time. •Hard-Easy-Hard: All of the repeats in this set should be the same distance. Swim 4x 25m at a fast, almost un-sustainable speed (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; looking for a total time of about 9-10 minutes for the 4 swims including rest), 2x 25m very easy focusing on technique (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; looking for a total time of about 6 minutes), and 4x 25m at a fast, almost un-sustainable speed (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; again looking for a total time of about 9-10 minutes) all on 20s-30s rest. At the end of this set, check your heart rate; check it again at 30s, 60s, and 90s. As you get fitter, your fast times should get faster, your speed fall-off between repeats will decrease, and your heart rate should go down faster. How often, and how fast, should you swim these workouts? Click here to read the the specifics on swimming speeds and the frequncy of doing these swim workout sets. Source: Swimplan.com

KONA •Ironman-distance Swim = 3800m  - 2.4 MILES •Brain Work: 3800m swim as a steady, sustainable, non-stop effort. Your total time should go down as you get fitter; you might also find your time stays the same but you feel stronger at the end of the swim, an indicator of increased technique proficiency. Initially, non-stop efforts of shorter distances should be preformed. Over time, add 100m to 300m to these swims until the full distance is covered. •Race Simulation: 3800m swim with varied efforts to simulate the early, mid, and late portions of the race. The first 50 strokes at a moderate to high level, the mid-portion at a moderate, sustainable level, and the closing section at a moderate to moderately higher level (not as fast as the first 50 strokes). At the end of this swim, check your heart rate; check it again at 30, 60, and 90 seconds. As you get fitter, heart rate should go down faster and/or your total swim time will get faster. •Technique Golf: Swim 10x 25m (or 50m) with: 15-30s rest, count strokes each length. Add stroke count and time in seconds. Decrease total for each 25 (or 50) within a workout and over the weeks. •Sustainable Pace: The 50-50 workout. Divide the race distance into two parts (2x 1900m). Swim part one at an easy to moderate effort, an effort that results in a time slower than part two. Rest for 60s and check your heart rate at 0s, 20s, and 40s. If it is not going down, continue resting and re-checking every 20s until it starts to go down, then wait an additional 20s. Swim part two at a moderate effort that results in a time faster than part one. The pace for part one should be consistent throughout that part; the pace for part two should be consistent throughout that segment. As you gain fitness, attempt to make the time (and pace) for each part equal without slowing down the time for the second segment, then attempt to decrease the rest between segments. Don't try to do both at the same time, focus on increasing the pace for segment one first. Once the speed for segment one is about the same as segment two, you should be able to decrease rest between segments. Remember to use the heart rate check every 20s. •Hold a Pace: 10x 50m (or 10x 25m, 10x 75m, 10x 100m, 10x 150m, or 10x 200m; looking for a total time of about 20m), with 10s rest, at the fastest possible even pace. These should all be the same speed, with the goal of feeling like you might be able to do one or two more once you finish the set, but you could not do more. At the end of this swim, check your heart rate; check it again at 30s, 60s, and 90s. As you get fitter, heart rate should go down faster and/or your total swim time will get faster. •Count-down: swim a 900, 800, 600, 500, 400, 300, 200, 100; rest 10s to 20s between each segment. Aim to go faster as the segments get shorter. Over time, aim to decrease total swim time. •Hard-Easy-Hard: All of the repeats in this set should be the same distance. Swim 4x 25m at a fast, almost un-sustainable speed (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; looking for a total time of about 9-10 minutes for the 4 swims including rest), 2x 25m very easy focusing on technique (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; looking for a total time of about 6 minutes), and 4x 25m at a fast, almost un-sustainable speed (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; again looking for a total time of about 9-10 minutes) all on 20s-30s rest. At the end of this set, check your heart rate; check it again at 30s, 60s, and 90s. As you get fitter, your fast times should get faster, your speed fall-off between repeats will decrease, and your heart rate should go down faster. How often, and how fast, should you swim these workouts? Click here to read the the specifics on swimming speeds and the frequncy of doing these swim workout sets. Source: Swimplan

2.4 MILES - CLIFF @ IM KONA "THAT'S A LONG WAY!" Open Water Swimming. By Tatjana Eggink Lakes, Rivers, Ocean ”The water is your friend.  You don't have to fight with water, just share the same spirit as the water, and it will help you move.”  Alexander Popov Fears and Anxieties: They are natural. Admit them. Learn to overcome them. Identify: What is my fear? 1. The Madding Crowd 2. Murky water – What no lane lines? 3. The Food Chain. 4. The Unknown. 5. Water quality. 6. Water and weather conditions. 7. Temperature, waves, surf. Why? Because it is all so different than on land or the pool. What Happens?  Any fear or anxiety may lead hyperventilating at the start of the race. Breathing – breathing while swimming is usually the most difficult part of swimming technique. The breathing stroke, even in the pool, is the worst stroke. Technique, the ability to bi-laterally breathe and practice for open water swimming in the pool, if open water practice is impossible or impractical, will provide the skills necessary to breath properly and avoid hyperventilating due to anxiety. Pool Drills for Tri-Specific Open Water Swimming: 1. Get in the pool with a bunch of mates and share a lane. Practice following each other (drafting is legal).  Variation: Swim shoulder to shoulder. 2. Simulate wetsuit swimming – use a pull buoy to give yourself horizontal body position. 3. Get in the deep end where there are no lane lines, if possible, and make sure there are no divers – swim in circles there with out touching the walls. 4. Instead of pushing off hard, push off softly, or turn before the wall – there is no wall in the open water. 5. Do push-ups on the pool deck, then swim race pace for 50 yards. Hop on deck, repeat. Pay attention to your fatigue level and heart rate, please when doing this. 6. Get in the pool. Tread water, pretending you are at the start of your in water start race, then start as fast as your fastest pace for 50 yards, then settle down into a comfortable pace you can maintain. 7. Practice bi-lateral breathing. 8. Practice rolling over on your back to adjust your goggles. 9. Close your eyes while swimming the length of the pool. Do this in a lane by yourself. 10. Learn to sight while breathing. 11. Heads-up swimming – like the old Tarzan films. 12. Play water polo. 13. Serpentine swim with others. 14. Visualize your swim in the open water. 15. Practice swimming with the wetsuit in the pool. 16. Swim the distance of your race, straight-through, no breaks, - even go over-distance. The Goal: Relaxation! The ability to swim long distances and remain relaxed is a key to triathlon swimming.  Unlike competitive swimming in a pool, you will need to learn to conserve  energy and relax during your swim. When you finish the swim, you should feel race ready, not frazzled, exhausted or spent. You should feel warmed-up and ready for the bike. Equipment for Open Water Swimming: If the event is wetsuit legal, swim with the wetsuit…no discussion on this point. The best triathlete swimmers do this. Up to and including 78 degrees F. >78, but<84 degrees, you can still wear the wet suit, but you are not eliglible for awards.  (USAT Rules) Wetsuit: Shorty, Sleeveless, Full. Swim Cap, Brightly Colored. Neoprene Cap. Neoprene Booties. Body Glide, Cooking Spray. Goggles. The Event: 1. If there are practice swims prior to the triathlon, do them. 2. Check the course – the buoy set - as soon as you get there. Pick your  sighting landmarks. 3. Check out the start and finish of swim. 4. Understand the entry and exit points of the swim to bike transition. 5. Take your time putting on your wetsuit. 6. Don’t miss your wave start. 7. Line up according to your ability level. 8. If conditions are tougher than you expected, high surf, for instance, and out of your ability range, call it a day. That’s the smart and safe triathlete’s decisions. Safety, first:  Never Swim Alone! -Select a supervised area. A trained lifeguard who can help in an emergency is the best safety factor.  -Select an area that has good water quality and safe natural conditions. Murky water, hidden underwater objects, unexpected drop-offs, and aquatic plant life are hazards. Water pollution can cause health problems for swimmers. Strong tides, big waves, and currents can turn an event that began as fun into a tragedy.  -Enter feet first, don’t dive in. Always look before jumping off a dock or raft to be sure no one is in the way. -Never swim under a raft or dock. Avoid drainage ditches and arroyos. Drainage ditches and arroyos for water run-off are not good places for swimming or playing in the water. After heavy rains, they can quickly change into raging rivers that can easily take a human life. Even the strongest swimmers are no match for the power of the water. Fast water and debris in the current make ditches and arroyos very dangerous. -Check the surf conditions before you enter the water. Check to see if a warning flag is up or check with a lifeguard for water conditions, beach conditions, or any potential hazards. -Keep a lookout for aquatic life:  Avoid patches of plants. Leave animals alone. -Make sure you always have enough energy to swim back to shore. -Don’t try to swim against a current if caught in one. Swim gradually out of the current, by swimming across it.  Source: American Red Cross Water Safety.  Other Resources: *Swimming to Antarctica: Tales of a Long-Distance Swimmer   Lynne Cox. *Triathlon Swimming Made Easy: The Total Immersion Way for Anyone to Master Open-Water Swimming. Terry Laughlin. *DVD: Freestyle Made Easy. Terry Laughlin. *DVD: Swimming Upstream. (Against the odds, he found the strength to become a champion.) Movie. *DVD: The Big Bad Swim. Movie.

KONA  General 100 Miler Plan for the Experienced Rider. A milestone in the life of a cyclist is riding the "century;" 100 miles in a day. It is a right of passage that many cyclists long to attain. While riding 100 miles in a day may sound extreme to a non-cyclist, it is not unthinkable. Almost any casual cyclist can complete a century if they follow a comprehensive training routine. There are several things to consider in order to have a trouble-free century. They include: The right equipment The right training The right food The right attitude Equipment The right equipment means comfort. Your bike should fit you well and should be familiar. If you aren’t sure, have your local bike professional provide a fit-assessment. Don’t plan to ride a new or a borrowed bike on your first century. Consider having a tune-up before the ride, and carry a spare tire and patch kit, tools, a pump and knowledge of how to use them. Other essential equipment includes: A properly fit helmet Water bottles and cages Cycling clothing, including shoes, shorts, gloves and rain gear Sunglasses Training The core of your training should be endurance training. If you start your training at least 12 weeks before the ride, you will have ample time to prepare for the century. If you already ride more than 7 hours a week, you will need far less time to prepare. While most of your rides will be at about 65% of your maximum heart rate (MHR), add two days of interval training, where you push hard for several minutes - up to 85% MHR. Hills are a great way to add interval training to your ride. And don’t forget to allow one day per week for recovery. A sample training schedule may look like this: Saturday: 1-2 hour ride with 30 minutes of hard effort Sunday: 1-2 hour ride at steady pace (65% MHR) Monday: Rest Tuesday: 1-1.5 hour ride with hills Wednesday: Rest or 1-hour easy recovery ride Thursday: 1-1.5 hours with interval training Friday: Rest or 30-minute easy recovery ride More Training Tips Maintain a cadence of around 90 to 100 revolutions per minute. Gradually increase your milage as you get closer to the century, increasing no more than 10% at a time. Plan a 50- or 60-mile ride at least two weeks before the century Taper your mileage a week before the century. During that week you may even reduce your riding to one or two days of an easy five to ten-mile spin. Also, try to get plenty of sleep. Nutrition As the ride day approaches, food becomes the critical component for a successful century. A few days prior to the ride you should start hydrating. Drink water frequently, cut back or eliminate caffeine and alcohol, and add carbohydrates to your diet. On ride day, eat a light breakfast of high-carbohydrate foods and drink lots of water. On the ride drink before you're thirsty. Water or a sports drink should be your first choice. Eat easily digestible, carbohydrate rich-food such as energy bars, bagels, fruit or granola. Don’t try something new on the ride. You should eat things you know agree with you. Attitude Ease into the ride pace. This isn’t a race, and if it’s your first century, the goal is to finish comfortably. Here are some more tips for an enjoyable ride: Change your position often. Mover you hand position, get up off the saddle, stretch your arms, shoulders and neck, arch your back and stretch out. Avoid staying in one position too long. Take short rest breaks off the bike. An organized century ride will offer regular water and food stops. Take advantage of this time to get off the bike and refill your water bottles, stretch, and use the restroom. Keep these stops to 10 minutes or less or you may risk getting stiff. Unless your are a non-drafting triathlete, find a companion or two. The ride will go faster and feel easier with a friend or two. Also, skilled riders can take advantage of drafting and save some energy in the wind. Attitude is everything. If you have prepared yourself well, there isn’t much more to be done on ride day than sit back and enjoy the scenery (and maybe plan your next century). Source: Elizabeth Quinn -

KONA  CYCLING Now, if you are looking to increase leg strength and your ability to accelerate fast and sprint, then low-cadence, high-resistance intervals are important for your training. By demanding more power against a big resistance, these intervals are similar to weight lifting on the bike and lead to neuromuscular adaptations that lead to increased recruitment of fast-twitch muscle fibers. In the end, you'll develop the ability to accelerate and sprint faster. Sample Workout: Muscle Tension Find a gradual climb (5 to 8 percent), shift into a big gear that you can only push at a cadence of 50 to 55 rpm. Stay seated and relax your upper body, and focus on pulling your feet back through the bottom of the pedal stroke and pushing forward over the top of the stroke. Continue grinding your way uphill for five to eight minutes, rest ten minutes, and repeat for a total of two or three intervals. High-cadence cycling received a lot of attention during Lance Armstrong's first Tour de France victory in 1999 because his pedal speed in the mountains and time trials was notably faster than his rivals'. During his comeback from cancer we discovered that he could produce more power, go faster, and maintain that speed longer by pedaling faster instead of harder. Cancer peeled 17 pounds of muscle from his frame, and mashing big gears with that remaining muscle led to fatigue very quickly. As a result, it made sense for him to purposely shift as much work as possible from his leg muscles to his aerobic engine. Pedaling faster puts more stress on your aerobic system, but with training, your aerobic system will adapt and you'll be able to sustain a high pace on flat ground and hills for longer periods of time. Sample Workout: Fast Pedal On a relatively flat road, shift into an easy gear and bring your cadence up to 15 to 16 pedal revolutions per ten-second count. This equates to a cadence of 90 to 96 rpm. Stay seated with your upper body relaxed, and try to pedal even faster while keeping your hips from bouncing. If your hips start to bounce on the saddle, you're pedaling faster than you can control, and you should back off until you can pedal smoothly again. Intervals should be five minutes of continuous pedaling, separated by five to ten minutes of normal cruising cadence riding. Source: Chris Carmichael

CLIFF the IRONGEEZER IRONMAN ARIZONA - AGE 73 The Iron Distance Marathon - How to train to run 26.2 Miles after swimming 2.4 miles and bicycling 112 - This plan will be posted here thru 2011, refer to it as often as you like.   The theory of marathon training has changed dramatically in the last few years. The high mileage, periodization approach of the last 50 years has given way to the low mileage, high quality, pace specific workouts. In the “old day’, the typical marathon program consisted of running 6 to 7 days a week, a base training period of LSD (Long Slow Distance), then more specific intervals, and finally the taper or sharpening period. Weekly running mileage was in the 80 to 100 miles and the infamous “doubles” (running twice a day) were in vogue for the true hard core marathoner. The current marathon training theory now limits running to just three key workouts per week with cross training on the non-running days. This approach is ideal for Ironman marathon training.   The basic concept behind the “new” form of training is optimize your running efficiency, and train your body to run your “goal “ pace even when you are tired.   Intervals and Tempo runs are used to improve running efficiency, and the Long Run is used to “lock in” your goal marathon pace in order to maintain the pace over the last 6 to 8 miles.   The Furman Institute of Running and Scientific Training has an excellent summary of the optimal marathon training. I will briefly summarize their approach, but strongly recommend you visit their web site at www.furman.edu/FIRST/fmtp.htm. After summarizing their approach for running an all out marathon , I will suggest a few modifications to adapt the plan to the Ironman Marathon. The FIRST program consists of three key workouts per week, Intervals, Tempo Run, and the Long Run. The two critical pieces of information you need however to develop a training program are your all out 10 K pace, and goal marathon pace. The all out 10 K pace is a proxy for your Lactic Threshold (LT) or Anaerobic threshold pace.   Intervals: 1 X week.   Pace should be 30 to 45 seconds per mile faster than your 10 K mile/LT mile pace. Intervals distance should be between 400 Meters to 1500 Meters. The optimal interval workouts appear to be 6 X 800 meters with a 1:30 to 2 Minute recovery. A sample workout would be as follows. If your all out 10 K were 43 minutes, your mile pace would be a 7 minutes per mile pace. It is important to run faster than Lactic Threshold or 10K pace, so your goal pace for each 800 meter would be 3:15 (or a 6:30 per mile pace). Recovery should be sufficient for the heart rate to drop down to 70% of your LT heart rate (1 ½ to 2 minutes).   Tempo Run: 1 X Week   Distances consist of longer runs (2-4 miles) at your 10 K/LT mile pace plus 15 to 30 seconds SLOWER than 10 K pace. To use the example above, a sample workout would be a 2 mile warm up at an easy pace 8:30 to 9:00 per mile pace , then 3 miles at a 7:15 to 7:30 per mile pace., followed by a 1 miles warm down.   Although this run is slower than your lactic threshold, it is still far better to do a shorter tempo run than to do a longer non specific run (8-10 miles) to log some miles.   Long Run: 16 miles up to 22 Miles 1 X Week   The key to the long run is NOT to slog it out. A portion of the long run must be done at your marathon goal pace. The key is run far enough and long enough to work on your goal pace, but not so hard and long as to cause residual fatigue so that you can not do the Interval and Tempo runs. The optimal approach is to “negative split” your Runs, so that the second half is FASTER than the 1st half. For instance if your goal all out marathon pace were 8 minutes per mile, a typical 20 mile run would consist of the 1st 10 miles at 8:30 per mile pace, then the 2nd 10 miles would be at your goal pace of 8 minutes per mile or slightly faster. This is teaching your body to hold the race pace even when it is tired.   Since the key is to run a portion a substantial of your long run at race pace, it is best to alternate distances each week. For instance one week may be just 15 miles at race pace, the next week may be 20 miles with 10 miles at race pace. Again, you will have to judge the residual fatigue to determine how many long runs per month you can handle. A faster pace is more important than “slogging” out the miles.   Ironman Marathon Training:   OK this is all well and good for an ALL OUT Marathon, what about the Ironman Marathon.   Clearly the Interval and Tempo runs as outlined are perfect for Ironman marathon training, since improved running efficiency will pay big dividends in the Ironman marathon. Put simply, a 15 seconds faster per mile at your Lactic Threshold, equals 7 minutes over the marathon distance.   However, the long run should be altered in two ways. First the long run should be run the day after your long bike ride (4 to 6 hours). You need to train your body to push the pace even when it is fatigued off the bike. Secondly the long run should basically be run at your GOAL Ironman marathon pace , instead of Goal ALL OUT marathon pace.   Again, to use the above example, if your goal Ironman pace is 8:30 per mile, instead of 8 minutes per mile for the all out marathon, then you should try to run the long run at an 8:30 per mile pace. Also you should start out at 16 miles and build up to 22 miles prior to 4 weeks to your Ironman event. Similar to the all out marathon training , you should try to “negative split” your long run. For instance, for a 20 mile run, the first 10 miles may be at 9 minutes per mile and the 2nd 10 miles at 8:30 per mile. Also you may alternate your distances so that every 3rd week you are building the run up to 22 miles and the other weeks may be limited to just 15 miles at goal Ironman Marathon pace, so that the residual fatigue is not as great.   The Transition Run:   The only other modifications to the FIRST program is the Transition Run –after your long ride. The Transition run should be 4 to 6 miles run immediately after finishing a 4 to 5 hour ride. The first mile should be at your Goal Ironman marathon pace , then try to increase your pace by 15 seconds per mile. For instance if your goal Ironman marathon pace is 8:30 per mile, then the first mile would be at 8:30, the second mile at 8:15, the 3rd mile at 8:00, the 4th and final mile at 7:45. This is training your body –even though it is tired after 5 hours on the bike- to start turning over the legs and to push the pace as opposed to just slogging through the miles.   Summary: So there you have it: 4 Key Running Workouts per Week   The key to the Ironman Marathon is to make every running mile count. Train to improve running efficiency by running close to your lactic threshold and train to “lock in” your goal Ironman marathon pace by training at your goal pace when you are tired. Less is more. Anything else is a waste of time, and worse, may actually be training your body to run slower instead of faster   1) Intervals: 1 X Week at 20-30 Seconds per mile faster than your 10 K pace or Lactic Threshold pace. Distances 12 X 400, 6 X 800, 3 X 1500 Recovery jog of 1 ½ to 3 minutes   2) Tempo Run: 1 X Week at 15 to 30 seconds per miles SLOWER than 10 K/LT mile pace Distances 1 X 2-4 miles   3) Transition Run: 1 X Week at Goal Ironman marathon pace decreasing to Goal all out marathon pace or aster. 4 to 6 Miles   4) Long Run: 2 X Month 20 -22 miles 1st Half at 30 seconds SLOWER than goal Ironman Marathon pace., 2nd Half at Goal Ironman marathon pace. 2 X Month 15 to 16 Miles at Goal Ironman Marathon pace. Good luck and good racing. See you in Kona. Source: Kevin Moats - Ironman Champion

2009 the IRONGEEZER 70.3 CLEARWATER Getting The Most Out Of Short Run's Craig Binkley, CTS Resident Coach   Between a busy personal schedule and uncooperative weather conditions, there can be days when running for an extended period of time doesn’t seem very appealing. Rather than just completely taking the day off, you can still gain physical benefits by doing a shorter run or workout. Sticking with a consistent running routine, even if some runs are shorter, will be more conducive for fitness gains and help you achieve the goals you may have set for yourself. When you have a day where it’s not going to be possible to run as long as you planned, you can still accomplish something by shortening the run. Getting out for a short effort of even just 15- 20 minutes will benefit you more than having your training interrupted by skipping a few days. If you are looking to cut back the full duration of a specific running workout, it is better to focus on doing the main bulk of the specific task (i.e., a tempo run) and reduce the general endurance time. Emphasizing the time spent on the intervals, the most focused and productive time, will provide the main physiological benefits that will allow to you further improve your fitness. Consistency is the most important piece of every training program. It’s the one thing - perhaps the only thing - that every coach, physiologist, and medical expert agrees on. With out consistency, you’re not going to get faster, run farther, lose weight or achieve any other running goals you may have. What can you get done in 15-20 minutes? Many athletes are skeptical that they can really accomplish anything worthwhile in a simple 15-20 minute run. However, doing these short runs will still help your overall fitness because they contribute to heart stroke volume, muscle capillarization, general circulation, and running economy. There are also short workouts that can be done to directly enhance your running performance. A workout that I use and recommend to athletes I coach involves 12 minutes of continuous running, including surge intervals of 2:00, 4:00, 3:00, and 2:30 with a 1:00 “float” recovery between each interval. The intensity of the first three intervals should be done around 80-85% of your maximum sustainable effort, while the last effort of 2:30 will be 90-95% of your max sustainable effort. A “float” recovery involves running at the fastest pace that you feel will allow you to aerobically recover enough to complete the next interval at the appropriate intensity. If this workout is done correctly, it will enhance your pace at lactate threshold and develop your speed. Many people struggle in their quest to become fitter, faster runners. More times than not, individuals fail in the attempt to become better because they feel they do not have enough time to train consistently, and hence drop out of programs. Completing shorter runs allows you to still gain some physiological benefits while also making the notion of maintaining a regular exercise routine seem achievable. Craig Binkley is a Resident Coach for Carmichael Training Systems, Inc. (CTS) and an experienced collegiate cross-country competitor and coach.

IRONGEEZER AGE 73 KONA - GOING FOR A SWIM How to measure your exercise intensity! Exercise intensity is a measure of how hard you're exercising. Here's why it matters — and how to measure it. You may have heard people talk about exercise intensity. But what does it mean? And more importantly, how do you measure it? Consider these simple strategies for monitoring how hard you're exercising. Exercise intensity defined The intensity at which you exercise reflects the amount of oxygen your body uses to do an exercise and the number of calories you burn while doing it. In aerobic exercise — such as walking, swimming or cycling — intensity translates into how hard the exercise feels to you. As a general rule, moderate-intensity exercise is best. If you exercise too lightly, you may not meet your fitness or weight-loss goals. If you push yourself too hard, you may increase your risk of soreness, injury and burnout. Moderate-intensity activity decreases these risks and may even increase your odds of continuing your exercise program in the long run. Measure your exercise intensity Moderate-intensity exercise should feel somewhat hard for you. Watch for these telltale signs: You're breathing faster. You're developing a light sweat. You're feeling some strain in your muscles. You can also use the talk test. If you can carry on a conversation of brief sentences but you can't sing a song, you're probably exercising in the recommended moderate-intensity range. Do the math If you'd rather get more specific, use your heart rate to measure your exercise intensity. When you exercise as hard as you can, your heart beats at its maximum rate. If you're a healthy adult, strive to exercise at your target heart rate — between 60 percent and 85 percent of your maximum heart rate. If you have an irregular heart rhythm or you're taking medication that affects your heart rate, ask your doctor about the best way to measure your exercise intensity. Here's how to calculate your target heart rate: Subtract your age from 220. This is your maximum heart rate. Determine the low end of your target heart rate by multiplying your maximum heart rate by 0.6. Determine the upper end of your target heart rate by multiplying your maximum heart rate by 0.85. So how do you use this information? While exercising, check your pulse. To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery, which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute. Reap the rewards If your heart rate is within the range you calculated above, you're exercising at about the right level. If your heart rate is too low, pick up the pace. If your heart rate is too high, back off a bit. You'll get the most from your workouts if you're exercising at the proper intensity. Whether you gauge your intensity by how you're feeling or how hard your heart is beating, know that you're doing what it takes to maximize your workout. Source: Mayo Clinic

Cliff & Tatjana - KONA Overtraining: Why You Should Think About it Now by Marc Strickland, Psy.D For the purposes of this article you need to be familiar with three terms, overreaching, overtraining, and burnout.  Overreaching is short-term overtraining that can be compensated for by adequate recovery, overtraining is an imbalance between stress and recovery, and burnout is a psychological and physical withdrawal from sport as a result of chronic stress.  You may be asking yourself, why is he talking about this when my season has just started?  Simple, they are cumulative and the behaviors you are engaging in now may have serious physical and psychological repercussions during this or next season.  How then does an athlete avoid engaging in behaviors that might lead to burnout?  The first step is to realize that overtraining and burnout are not just physical mechanisms.  Burnout can be caused by the psychological stress and as an athlete you need to factor in life stress during the recovery portions of your training.  Secondly, recovery is part of the training program.  As you approach your A-race recognize that being under-recovered can be just as detrimental to your performance as being over-trained.  Third, while most coaches talk about rest it is important to actually include rest in your training plans.  Rest and recovery are the only times your body has to heal physically and psychologically.  Lastly, use your support system (i.e. spouse, family, coach) to help you understand when you are possibly overtraining.  They may be better predictors of your mood and ultimately better at helping you avoid injury and/or burnout.  Overreaching, overtraining, and burnout are all avoidable if you structure your training and racing to allow for physical and psychological recovery.  Do not fall prey to the “more is better” theory, because many times that is not true.  Give yourself permission do only what is necessary to be a well-trained athlete. Marc Strickland is a Licensed Psychologist in Phoenix, AZ specializing in Sport Psychology.  He focuses on helping endurance sport athletes improve their performance through mental preparation.