Less is more

The "10 Hr Project" is certainly being lived out in this season of life.

After IML I took about a week off from training and then worked back into a rhythm. Training for IMF officially commenced on September 14th. Since then I have averaged 6 hrs and 40 min of training per week.

I have been dialing in on more higher threshold efforts w/ an emphasis on strength/power. The frequency has been 2 to 3 sessions a week regarding organized strength sessions.

Today reflected the 'less is more' methodology for sure. Below is a quick breakdown of how this day broke down:

• 3 x 10 min efforts at a norm power of 310 watts and an ave HR of 140

• Between each 10 min block the following strength regimen was employed:

Slide Board...60 reps
Walking Lunges w/ 20 to 30 lbs...32 reps
Push ups w/ 10 to 15 lbs row...12 reps
Deep Squats w/ 20 to 30 lbs...15 to 20 reps
Dynamic Forearm plank...1 to 2 min

• 3.50 miles at tempo/threshold pace; 6:37 ave pace...146 ave HR...

What I love about this approach to training is that it leaves you wanting MUCH more when it is all said and done.

Sensing momentum building. Will be dialing in on a 15-17 miler at 7 to 6:50 pace and a 2 HR IMF race simulation ride before Take Flight this weekend w/ another strength session similar to the session noted above.

My only concern at this point is fine tuning my 'shark fighting' skills per my encounter in 2007 w/ SonniD at my side... ;)

Stay strong and stay focused...Coach L

Progress

Funny how life can come at you from so many angles at one time. I did not envision selling our house and moving to another house on the radar screen (within a 2-3 week window). Throw trying to add another 'little one' to the Leo Team and you have some interesting weeks/months leading into IMF prep.

The "10 HR Project" fits well here and I am elated to report that progress is being made towards IMF. Today the goal was to hit 13 miles on a rolling course (1.35 mile loop and finishing the last 4 on a more rolling loop) in Highland Creek and fine tune my approach to the aid stations; run hard and fast through em'. This kid is going to IMF with one thing in mind; go as fast as possible.

Here is the hard data:

6:57 (mile split) / 135 (average HR)

6:46 / 144

6:52 / 151

6:58 / 154

7:03 / 154

6:57 / 156

7:01 / 158

6:58 / 160

7:13 / 159

6:58 / 163

6:50 / 160

7:10 / 168

6:59 / 172

4:35 / 175 (.66 m)...13.69 miles

Glad I bailed out last week per the ITB 'sensations' I was feeling. Love how the body adapts and grows stronger when you give it time to do so.

So...all is good in the hood. Hoping to hit 2 hrs on the Tacx Flow (my CT is still broken and I have not had time to return it) at 230 to 250 watts. The goal here is to see how the legs and HR hold up to race simulation power output.

Have a great weekend all! Coach L

Several months ago I made it very clear what my goals were for IML. I will do the same here for IMF:

Swim - 50 to 55

Bike - 4:50 to 4:55

Run - 3:10 to 3:30

I love goals and see them as essential. So...the plan is to earn a spot for Kona in 2010 via the "Ironman in 10" training methods.

"Game On!"

It is official...I have registered for IMF 2009!

Opted to pull out of the 13 miler I had planned for this weekend and hit 8 instead. The body began to throw signals that made me re-evaluate the original plan. The new biomechanics I have adopted will force the quads, glutes, and other stabilizers to work more synergistically.

Feeling confident that another 3 or so weeks of consistent and progressive loading will set things up well for IMF.

Excited about the opportunity come November and looking FWD to seeing how things will unfold.

Stay tuned friends....