Doctorake's Road to Becoming an IRONMAN

[doctorake]

YAY! Finally starting a battle log!

 

 

So I have been signed up for IRONMAN Wisconsin on 9/11/16 now for a few motnhs. Time to start getting my training under way.

 

 

 

A little history on this endeavor. Last year my wife and I decided to do a half IRONMAN in RAcine Wisconsin in July. She trained rather hard and did very well. My training was not the best due to injuries, video games, beer, and excuses. I managed to finish in just over 7 hours but was a little disappointed since I could have been faster.

 

This year will be different as I am more focused than ever and actually have already been training for 11 days now.

 

 

 

My training schedule looks like this:

 

Monday: Squats, overhead press or bench. Then swim intervals.

Tuesday: Long run.

Wednesday: Over head Press or bench, power clean, and then bike intervals on the trainer.

Thursday: Long swim(almost like a rest day)

Friday: Overhead Press or bench, deadlifts, Run Sprints.

Saturday: Long bike ride.

Sunday: Tempo Run.

 

Every day will also have stretching and occasionally I will Ruck and also I play Ice Hockey.

 

I am focusing on 8 hours of sleep a night as a minimum, without drinking.

 

Nutrition for now is 2,200 calories a day. I am getting a Resting Metabolic Rate test done in the coming week and may adjust based on that and as well as my workload increasing.




I am also currently signed up for IRONMAN 70.3(half distance) in New Orleans in April. This will be my first big test to shave some serious time off my last event. I am considering signing up for Eagleman in June in MD, also a 70.3

 

 

 

 

 

And so it starts....

 

 

[doctorake]

12/28

 

Warm up: Rowed for 3 minutes, 652 Meters

 

Everything is in weight X reps X sets

 

Squat 65 X 5 X 2

Squat 95 X 5 X 1

Squat 135 X 3 X 1

Squat 155 X 2 X 1

Squat 195 X 5 X 3

 

Bench 45 X 5 X 2

Bench 65 X 5 X 1

Bench 95 X 3 X 1

Bench 105 X 2 X 1

Bench 130 X 5 X 3

 

Both felt good, next time up them 5 lbs.

 

Did my stretching routine.

 

Swimming

 

 

50M Breast Stroke

50M Freestyle

 

6 X 100M freestyle at a faster than normal pace

 

50M Breast Stroke

50M Freestyle

 

Data

 

 

 

 

 

Food:(It was formatted all nice until I posted it, I will figure out a new format to post this with)

Totals 2,178 230 69 160 2,159 4,538  

Your Daily Goal 2,200 192 61 220 3,000 3,500  

Calories Carbs Fat Protein Sodium Potass.  

 

                         
       

 

 

And meh a usual breakfast food porn shot

 

Eggs, Bacon, and Polenta

 

 

 

[doctorake]

Also I am now signed up for IRONMAN 70.3 Eagleman in JUne in MD.

[doctorake]

12/29

 

I ran 5 miles today. Pace was a 9:23, this is my long slow(not tough pace) day. Felt decent enough but my knees hurt slightly after.

 

 

 

 

Got my stretching on after and did 2 of my leg stretches an extra round.

 

 

Data:

 

 

 

 

 

Food totals were good despite a little wine after running:

Calories 2,151 

Carbs 152 grams

Fat 61 grams

Protein 153 grams( a little low for me but acceptable)

sodium 2,869 mg

Potassium 3,802 mg

             

[Blue Thunder]

Hi,  I'm so jealous that you are doing an Ironman!  I feel like a fraud wearing my Ironman watch and I can't even swim.... 

 

Also, how do you make those gifs appear in your posts???

[doctorake]

Hi,  I'm so jealous that you are doing an Ironman!  I feel like a fraud wearing my Ironman watch and I can't even swim.... 

 

Also, how do you make those gifs appear in your posts???

 

There should be a little image link in the toolbar above posting that lets you include an image link.

[doctorake]

1/2

 

Took the past couple days off due to holidays and not feeling great.

 

I did my 20 mile bike ride indoors due to weather. Went well, watched some movies.

 

Data:

 

 

 

 

 

I tried to maintain between 85 and 90 cadence and hit it exact.

 

Also did my stretching routine after.

 

 

Calories were 2,218. Not terrible but some alcohol was in there.

[doctorake]

1/3

 

Was going to go out for a 1 mile warm up then 2 mile tempo run then 1 mile cool down.

 

My lungs were angry at trying to run faster than I should be. My wife is right I need to build up more of a base with running. So for January my tempo runs will be medium distance and my sprint days will be short distance.

 

I ended up with 3 miles instead of 4 but felt decent towards the end.

 

Data:

 

 

 

 

 

You can see my last half mile my lungs started feeling better and my pace improving.

 

Started my pull ups and chin ups today

 

Pull BW(body weight) X 4

Pull BW X 3

 

Chins BW X 5

Chins BW X 4

 

 

Calories were something like 4,200. I had a bad day, played hockey later that night then had a feast after hockey. I am hoping this becomes a much less common thing(it has recently).

 

[doctorake]

1/4

 

I decided to swim first today then go home and lift since the gym may be crazy on the weight floor.

 

 

sprint sets went well

 

Warm up:

 

50m breast stroke

50m freestyle

 

working sets:

 

100m sprint

50m sprint

 

four times

 

cool down:

 

50m freestyle

50m breast stroke

 

Data:

 

 

 

 

 

 

 

Moving along, things are going great.

 

Squat 65 X 5 X 2

Squat 95 X 5 X 1

Squat 135 X 3 X 1

Squat 185 X 2 X 1

Squat 200 X 5 X 3

 

200 was a little tough, I will go to 205 next Monday. I think this video was my second set.

 

 

Press 45 X 5 X 2

Press 55 X 5 X 1

Press 65 X 3 X 1

Press 80 X 2 X 1

Press 100 X 5 X 3

 

Not sure if I can go to 105 next workout so I will micro load to 102.5

 

Food totals:

Calories 2,187

Carbs 149g

Fat 75g

Protein 207g

Sodium 3,712g

Potassium 3,611g

[doctorake]

1/5

 

So I attempted to do my 6 mile run indoors on a treadmill.

 

 

TORTURE! NEVER AGAIN.

 

I only made it 3 miles and was getting so dizzy it was dangerous.

 

Data:

 

 

 

Interesting how my watch knew the distance almost exact on the treadmill.

 

Pullups BW X 4

Pullups BW X 3

 

Chinups BW X 6

Chinups BW X 5

 

Stretching routine.

 

Food:

 

Calories 2,290

Carbs 126g

Fat 58g

Protein 162g

sodium 2,789

Potassium 2,812

[doctorake]

1/6

 

Rowed for 3 minutes 632m

 

Bench 45 X 5 X 2

Bench 65 X 5 X 1

Bench 95 X 3 X 1

Bench 115 X 2 X 1

Bench 135 X 5 X 3

 

Bench is getting tough but next time I think I can go to 140, no need to microload yet.

 

Clean 65 X 3 X1

Clean 95 X 3 X 1

Clean 105 X 3 X 5

 

Still pretty easy, will increase to 115 next time.

 

 

Then I got to ride my lovely bike on the trainer for a half an hour and do 6 30 second sprints.

 

 

Data:

 

 

 

 

Ended up being 8.49 miles and I really think I killed that one. Next time 6 one minute sprints.

 

Stretching routine.

 

 

Food:

 

Calories: 2,480

Carbs: 169

Fat: 67

Protein: 145

Sodium: 3,109

Potassium: 2,757

 

Low potassium since I skipped my low sodium spicy V8, this stuff is amazing.

 

 

Gotta start phasing out the drinking in the evenings. Monday was a good example of what my macros should look like without booze.

[doctorake]

1/7

 

Long swim day.

 

Warm up:

50m breat stroke

50m Freestyle

 

long set:

700m Freestyle

 

Cool down:
50m Freestyle

50m Breast

 

Got home and did some pullups and chin ups

 

 

 

pull ups BW X 5

pull ups BW X 4

 

chin ups BW X 6

chin ups BW X 5

 

Then some stretching.

 

 

Data:

 

 

 

[doctorake]

1/8

 

Well, skipped my regular workouts, ate tapas with the wife, then went and played hockey. Stopped 31 out of 34 shots in a loss.

 

 

Food intake was a little out of control:

 

Calories: 4,673

Carbs: 365g

Fats: 189g

Protein: 212g

Sodium: 5,691mg

Potassium: 3,727mg