3 Days to go

Well we have 3 days to go and things are heating up out here. Today I went to the athlete check in to register and pick up all my tags, bibs, bags and of course cool swag.

At this point Lorrie decided to register for the event as well. Yes she did. Now I am not a supporter of weekend warriors (Even though Pat Z. loves the sound of it) Lorrie thought she would be bored sitting around all day watching people go by so she thought "Why not register?" She will do great as long as she paces herself and makes sure to drink a lot... Im not worried as she is a tough cookie! Now there will be 2 gimps walking around on saturday night!

We have spent the rest of the day getting all of our race gear together into all the transition bags, and special needs bags. We have been checking over our bikes making sure they are mechanically sound.

Making last minute lists of things we need to pick up and add and double checking all our stuff...

I found a cool saying on the back of my watch today...

"When your heart beats at 180, every muscle in your body nears its breaking point, and you've pushed yourself to new possibilities, within the chaos of stamina there's an overwhelming sense of calm. Your mind clears, the world around you slows down and the seconds on your wrist tick like minutes.

Thanks Timex!

Here is a video and some pics of the day...

http://www.fordironmanvideos.com/wvideo.php?view_key=23897927885

Take care and Train Hard...

Paul

4 Days to go

Damn... 4 days to go. Its getting hot out here. We went and drove the run course today and all I can say is that there are no flat parts on it. We were told that there were so many people passing out last year from exhaustion and the heat that they thought the course would be changed for this year. Well it stayed the same and there is not one tree, canopy, or bit of shade to be found at all.

The course is beautiful but over 3000ft of climbing on the run + over 6000ft on the bike + 32c temperatures on the day... This will be an interesting test for all.

Lorrie is still undecided on her registration. We did go to the local pool here today which was nice with the heat of 30c outside. The place was beautiful. Its called Sand Hollow Aquatic center and looks like our golf dome from outside.

We had a good 40 min swim and are headed out for a 30 min run once the sun goes down a bit more.

I also saw several athletes headed into this building. I wonder if its legal???

Off for a short fun run... All the training is done and now its time to enjoy...

Happy training...

Paul

P.S. Wednesdays workout should be posted below.

Wednesday's Workout

Here is Wednesdays workout. I hear that most will be staying indoors still so here is another indoor workout.

Enjoy!

Warm up with a 10 min jog building speed and intensity near the end of the 10 min

Lateral bounding down the straightaway of the track. Right leg then left leg. Walk around the corners. 2 sets follow each set up with 1 lap of running. After doing both legs and don’t forget the squat between each push off!

Bunny Hops down the straightaway of the track.

SHOW ME THE BUNNY! 2 sets. Run 1 lap between each set.

Run the loop! Both sets of stairs and 1 straightaway of the track. You will be doing this between each exercise I have you doing on the bleachers/gym floor.

1 Loop, 10 Burpees

1 Loop, 30 Jump Squats

1 Loop, 15-20 Plyo push ups on the bleachers… Add a clap for as many as you can and wear a helmet if needed ;-)

1 Loop, 30 Dips

Done like breakfast. Have a great day.

These workouts are being posted for those who can answer NO to all questions in the Canadian Par-Q Physical Activity Questionnaire. If you have answered YES to any of those questions please consult your doctor before beginning any strenuous activities. If you are not sure how to perform any of these exercises please consult a fitness professional.

5 Days to go

Im not sure why Lorrie Wanted a picture of

me here but I stopped to make her happy.

5 Days left! Today was the best day weather wise so far. We had lots of some sun and very little wind. We got out on our bikes for 40k and had a great time riding the hills. I hit 70 going downhill today with the brakes on slightly...

The biggest hill is kind of intense looking but once we started climbing it it was easier than expected. The hill was about an 8% grade over 2k. We got to the top and Lorrie says "I want to sign up". I shook my head and said its your call. She is not one for sitting around and watching events. Even if she didnt know what the hell she was doing she would try it out anyways... I love her for it but dont want her to get injured. Tomorrow we will hit the pool and see how her shoulder does in the water.

I have been icing my calf all day as I couldn't walk last night and had a lot of pain in the origin of my left gastrocnemius. I dodnt do anything stupid and have been taking it easy so I hope this goes away soon. It didnt bother me on the bike at all so I dont know what to think. Stretch, Ice, and Massage and pray to the Ironman gods that they can have me ready for Saturday.

Other than that its been a nice day in the sun.

Happy Training!

Lorrie Climbing the beast

Why do we live in Winnipeg?

6 days to go

Today was a great day here in Utah. Today we went to check out where the swim will be. Sand Hollow Reservoir is a beautiful body of water. The water is crystal clear with a tint of blue and some sparkling green in some areas. The rock formations around the swim are amazing to look at and climb. Check it out! The beauty of the water almost made me forget about the sign we saw going towards the reservoir.

We drove the Ironman St. George Bike course. Biking it now is not a good idea as its too close to race day. The main goal is to keep some consistent workouts but not to make them too draining so I am fresh for the weekend.

The course is intense and the wind blew the car form side to

side as we drove the hills.... Sorry I mean mountains. The course is beautiful and i believe I said to Lorrie "This course will kick the shit out of a lot of people". I hope i'm not one of them.

We also got in a good run around the town and hit the weight room for some core and light strength work.

Well Its off to hit the hot tub and get another good nights sleep like last night.

Workout 1

Well its been a long day. I got some great pics to post but I will post your workout first. I hear that the workout will be done @ Wellness instead of at the park (PANSY'S).

Here you go!

1 mile run on the track! No treadmills here. OUTSIDE LANE THE WHOLE TIME. Cutting corners will give you a faster time. We don't want that. Time it! 10 laps = 1 mile

1 lap of lunges

10 sets of stars in the stairwell 10 sets every second step

Bench jumps (on bleachers) 20 reps man makers (pyramid) on gym floor (basketball courts)

2 sets

Burpees 10

Dips 15

Pushups 10 (5 second hold at the top 5 second hold at the bottom) This should take you 1:40 to do if your are doing it properly.

Plank 2 min 1 set

Side bridge with oblique crunch 20r/side 2 sets back to back

Mountain climber SLOOOOOOOW 20 reps on your hands and toes 1 set

Crunches with feet on bleachers 20 reps

Hit the showers!

Let me know if you used it and how much fun it was.

Enjoy! Oh yeah and suffer ;-)

Paul

These workouts are being posted for those who can answer NO to all questions in the Canadian Par-Q Physical Activity Questionnaire. If you have answered YES to any of those questions please consult your doctor before beginning any strenuous activities. If you are not sure how to perform any of these exercises please consult a fitness professional.

7 Days to go

Damn... 7 Days to go.

I cant believe it. I remember looking at the countdown when I had 130 days to go. Now we are here and getting it together.

Lorrie and I arrived in Las Vegas friday afternoon and after getting our rental car (a Ford Explorer to fit all our gear) we drove around looking for food. We were so hungry after being told at the beginning of our flight not to pull out any nuts (the ones you eat) on the plane because someone on there had a severe allergy and would probably die if they came into contact with nuts. Everything we brought had nuts... Oh well we survived and found some mexican food to fill us up.

As the sun was going down we drove through the desert to St George with sand blowing and tumble weeds rolling across the road we marveled at the mountains and red rock as the sun set over the mountains.

When we got to our hotel we pulled our gear in and got some shut eye. We could barley keep them open at this point.

Today we put our bikes together and got out for a 1hr ride. Did some hills and checked out the area... Why do we live in Winnipeg? This place is amazing. I will post some pics when I get a cable for the camera tomorrow. the main goal was to test the bikes out and make sure all bugs get worked out before saturday. There are a few shifting concerns that I need to iron out.

The hills here are insane. The grade is so steep that going uphill in the easiest gear seems like pedaling with a car attached to you. I loved it!

After the ride we went grocery shopping for our GOOD food instead of eating out with junk all the time... It is worth having what you want when you want and you know what you are getting when you pick it out yourself.

We paid a visit to snow canyon and did a little trail run where I tripped and ripped my foot open on lava rock THROUGH MY SHOE! That was not a good feeling. Seems to be ok now.

The temp here has been cold 7c ish and the wind is around 50k/hr. Not like we were expecting but what can you do. Race day is supposed to be +33c Oh what fun. We haven't seen the Iron Invaders yet but im sure there are some around...

Hope to have some new pics up tomorrow for all of my followers (Thanks Cheryl and welcome DONNA!)

Tomorrow 45min run Bike test and relax. ;-)

Hope all is well in Winnipeg I hear it sucks!

Paul