Training for Ironman Lake Placid (Tribe Love)

[TribeLove]

With Ironman Lake Placid being a just over a year away, I am convinced training for the Ironman will be an endurance event of its own – for that I am excited. So that I stay inspired and learning as much as I can throughout this process, I have decided to do my own programming. My lifting background is not extensive; however, I have competed in a triathlon and a USAPL powerlifting competition. Otherwise, for this upcoming week I’ll be focusing on foundational exercises (e.g., squats and presses) while building up my walking/running endurance. My approach for the improving my run is to 1) increase my distance walking, then 2) improve my distance running at a six-mile per hour pace. Once I can maintain a six-mile per hour pace for one hour, then I will work on increasing the pace to a 7 miles per hour. All this, God willing! My goal is to avoid injury and build a strong foundation of aerobic capacity this winter. In the coming weeks, I hope to provide some starting measurements, so I can track progress, etc. All this, God willing!

Finally, my prayer for training will be one of thanksgiving: Praise be to you, LORD, the god of our father Israel, from everlasting to everlasting. Yours, LORD, is the greatness and the power and the glory and the majesty and the splendor, for everything in heaven and earth is yours. Yours, LORD, is the kingdom; you are exalted as head overall. Wealth and honor come from you; you are the ruler of all things. In your hands are strength and power to exalt and give strength to all. Now, our God, we give you thanks and praise your glorious name.

Alas, the work out I have planned for this week:

Monday
2-mile run @ 6 mph pace
Front Squat: 5 x 45 lbs. | 5 x 95 lbs. | 5 x 135 lbs. | 5 x 5 @ 165 lbs.
Push-ups: 5 x 20
Pull-ups: 10 x 10

Tuesday
2-mile run @ 6 mph pace
Jump Rope: 5 x 5 minutes
Agility Ladder: 3 x 5
Sprint: 3 x 5

Wednesday
2-mile run @ 6 mph pace
Back Squat 5 x 45 lbs. | 5 x 95 lbs. | 5 x 135 lbs. | 5 x 5 @ 165 lbs.
Chin-up: 10 x 10
Rows: 5 x 45 lbs. | 5 x 65 lbs. | 5 x 75 lbs. |

Thursday
2-mile run @ 6 mph pace
Rower: 3 x 5 minutes
Climber: 3 x 5 minutes

Friday
2-mile run @ 6 mph pace
Bench Press: 5 x 45 lbs. | 5 x 95 lbs. | 5 x 135 lbs. |5 x 5 @ 155 lbs. |
Dips: 10 x 10
OHS: 5 x 45 lbs. | 5 x 95 lbs. | 5 x 5 @ 135 lbs.

Saturday
Clean/Weigh-in Cook/Program

Sunday
4-mile walk

[TribeLove]

Hello!

I got behind on sharing an update this week. I wanted to get better organized, so I'll be able to share more with greater ease. So, I created a Box Folder (shorturl.at/CFJW9) wherein I can upload my programming (workouts), and in the future video reviews, measurements, and other training-related updates. So I look forward to continuing our training together.

Otherwise, the prayer for this weeks workout is: "But those who wait on the Lord shall renew their strength. They shall mount up with wings like eagles, they shall run and not be weary, they shall walk and not faint." For an endurance activity like the Ironman, or 52 weeks of training leading to the Ironman, I think this is excellent. For me it speaks to recovery, and possibility. Specifically, to renew one strength gives the impression of recovering what was lost. Then, once your recovered, you shall surpass your former self and go on to "mount up with wings like eagles, they shall run and not be weary, they shall walk and not faint." So seeing as I used to run faster, further, and lift heavier than I do today, this one is quite the inspiration. Although I never really "waited on the Lord." The Lord was more an after thought in my life, so I feel this time around will indeed be better than the last for now I am building muscle mass (that's a reference to Church).

I look forward to sharing some reviews of my training sessions, and more in the ensuing weeks.

Stay well,

Simeon

[TribeLove]

Week Three! - Apparently, it takes a minimum of 21 - days for the onset of a new habit. So, if your still with us your doing pretty well. Otherwise, I hope you have been finding inspiration from these workouts. I have decided to change the routine from more a bodybuilding-styled routine (heavy weights and low repetitions) to one tailored for endurance - more repetitions with lighter weights. That said, I have only dropped 20 pounds from the working set, so we should still be moving more weight than the prior week. For the remainder of the month, I anticipate the weight for the working sets will remain unchanged for the Front Squat, Back Squat, Bench Press, and Deadlift, and then increase the number of sets weekly, by one. For the Olympic Lifting Complexes, I will increase the weight weekly. Finally, I am going to start upping the mileage on the run and bike, I have set a near-term goal of a sub 21-minute 5K (3.1 miles), so something to look forward too. Otherwise, I am happy with the results, I am theoretically able to do a sub-7 minute mile (0.86 miles in a little over 6 minutes). So, last weeks prayer really helped. As for this week prayer: "So whether you eat or drink or whatever you do, do it all for the glory of God." Have a wonderful week!

Monday:
Warm-up: Stretch, Walk, Row, Climb (5 minutes)
Front Squat: 7 x 45 lbs. | 7 x 75 lbs. | 7 x 95 lbs. | 5 x 7 @ 145 lbs.
Back: 7 x 45 lbs. | 7 x 75 lbs. | 7 x 95 lbs. | 5 x 7 @ 145 lbs.
Clean + 3 Push Presses: 5 sets @ 75 lbs.

PM: 1 Mile Sprint

Tuesday:
Warm-up: Stretch, Walk, Row, Climb (5 minutes)
Bike: 25 minutes (Tabata)
Jump Rope 4 x 5 minutes
Climber: 15 minutes

PM: 2 - Mile (Run)

Wednesday:
Warm-up: Stretch, Walk, Row, Climb (5 minutes)
Deadlifts: 7 x 45 lbs. | 7 x 75 lbs. | 5 x 7 @ 145 lbs.
Rows: 5 x 45 lbs. | 5 x 65 lbs. | 5 x 5 x 75 lbs.|
Snath + 3 OHS: 5 sets @ 75 lbs.

PM: Hill Repeat (10)
10 x 10 Push-ups
10 x 10 Pull-ups

Thursday:
Warm-up: Stretch, Walk, Row, Climb (5 minutes)
Bike: 25 minutes
2 – mile (Run)

Rower: 15-minutes
Climber: 15-minutes

Friday:
Warm-up: Stretch, Walk, Row, Climb (5 minutes)
Bench Press: 7 x 45 lbs. | 7 x 75 lbs. | 5 x 7 @ 145 lbs.
Dips: 10 x 10
OHS: 5 x 45 lbs. | 5 x 95 lbs. | 5 x 5 @ 135 lbs.

PM: 3 -Mile Run

Saturday (Rest)

Sunday:
6 mile (Walk)