Livin' on the Edge

70.3 Ironman Accountability Week 4

70.3 Ironman Accountability 

Week 4

WK 4
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 0:45 Z2 
F:  B 1:30 Z2
S:  R 1:00 Z1 to Z2 
Totals 7 -hrs
S2-hrs B2.3-hrs R2.3-hrs 


What I did:

Layered Chicken Enchilada

Layered Chicken Enchilada 

The Ingredients:

leftover cooked chicken (about 2 cups)
28 oz of homemade enchilada sauce 
2 peppers (yellow, green, orange or red)
1 can black beans, drained and rinsed
6 corn tortillas
2 1/2 cups shredded cheddar cheese

1 can sliced black olives

The Directions:

combine chopped or shredded chicken with the enchilada sauce

Then start layering the following ingredients into a 6x4 dish:

corn tortillas 

chicken mixed with sauce
chopped pepper

black beans

olives

cheese

Repeat layers. Finish with a handful of cheese. Add a tablespoon of water to the bowl that had the enchilada sauce and chicken then pour that on top. 

Cover and cook on low for 4-6 hours in a crock pot or put in the oven for 45 min. 

Serve with a some light sour cream if desired. 


Enjoy!
Coach TIA

A Simple Look at My Iornman Training

I have been getting questions about my Iornman training.

It looks simply like this:
I run 4xs a week, cycle 3xs, and will swim 2-3 times
With each sport every week I do:
one short and intense, one easy long, and one fartlek (meaning random)
I also include strength training and ab workouts.

Iornman Swim Program

This is my swim program based of the Don Fink's beIornfit book. 

I just copied my excel page to view easier.

70.3 Ironman Accountability Week 3

70.3 Ironman Accountability 

Week 3

GOAL For WK 3  
Su:  Rest Day 
M: S &R 0:45 Z2 
T:  B Trans: 0:30 Z2 (QC) & R 0:15 Z2 
W: S & B 0:45 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 1:45 Z2
S:  R 1:00 Z2 
Totals 8-hrs
S2-hrs B3-hrs R3-hrs


This is what I did. 
I accomplished 

TIA's Iornman Heart Rate Zones

Like I mentioned before I am reading "beIronfit" wrote my Don Fink and will follow his program.
He does Heart Rate Zone Training and not mileage to save from injury. And sense I am constantly pushing myself to injury this is a great way to make sure I won't get injured. 


Here are my goals zones. 

70.3 Ironman Accountability Week 2

70.3 Ironman Accountability 

Week 2

My Goals for last week were:

WK 2
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 0:45 Z2 
F: B 1:30 Z2
S: R 1:00 Z1 to Z2 
Totals 7 -hrs
S2-hrs B2.3-hrs R2.3-hrs 

What I actually did: 

Crab and Egg English Muffin

Crab and Egg English Muffin

 Skeptically, I ordered this for breakfast in Milwaukee at our hotels restaurant. 

It tasted wonderful!!

It was simply made

2 pouched egg

2 oz lump crab meat

1 English muffin 

Cracked pepper on top 

Make sure the egg is runny to be the sauce. 

Chicken of the Sea Lump Crab

35

1

1

7

2 Large Eggs

140

0

10

12

1 Whole Grain English Muffin

120

26

1

5

totals:

calories 295

carbs 27

fat 12

protein 24

This packs a punch with 24 grams of protein and only 295 calories! Enjoy, Coach TIA

The First 10 weeks of My Iornman Training

A Look at the First 10 weeks of 

My Iornman Training 

Every week on M,W,F I will Strength Train 

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					R	0:45 Z1 to Z2
Total 6 hours		2      S-hrs		2 B-hrs		2 R-hrs

Explaining Abbreviation for Iornman Training

Explaining Abbreviation for My Iornman Training Logs

TM = Treadmill 
ST = Strength Training
wp= warm up (I don't always write these in) 
cd = cool down (I don't always write these in) 
HR = Heart Rate first number is high heart rate and second number is average heart rate
ABS= Ab workout 
Spin = Spin workout
C = cycle on bike trainer 
RR= Ran on

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.

Asphalt