Week #10 - Summary

WEEK # 10   - Total Distance/Time  - (6 Weeks till IMWI)

Swim = 4,500 yds (1.5 hrs)

Bike = 23.3 miles (1.2 hrs)

Run = 14.5 miles (2.6 hrs)

CrossFit = 2 WODs (1 hr) 

TOTAL =  6.3 Hours    

This was a sad week. My American dad, Mike Parker, lost his 14 year battle against cancer on July 25th. Michelle and I flew to Minnesota and spent 3 days supporting the Parker family.  I'm glad we were able to go during this hard time. Mike, you will be missed!!! 


I have created a website thru the Ironman Foundation to raise funds for the Hospice of the Red River Valley.  


Read the story HERE.

SWIM:
I'm still avoiding more swimming. I need it though!  I did a long course set and it was TOUGH !

BIKE
Not a big bike week due to logistics

RUN
Got to run around the lake in Detroit Lakes, MN.  What a GREAT run... pretty scenery and awesome weather.  I never thought I would run around the lake 'for fun' when I was living there back in 1996.
Spy on my run HERE

4th of July Week - 2012

Week #9 - Summary

WEEK # 9   - Total Distance/Time  - (7 Weeks till IMWI)

Swim = 5,270 yds (1.5 hrs)

Bike = 72 miles (3.6 hrs)

Run = 13 miles (1.9 hrs)

CrossFit = 5 WODs (2.5 hrs) 

TOTAL =  9.5 Hours    

OVER HALF WAY POINT !  Crazy... It'll be here so FAST!!!!. Today, Lake Placid 2013 Ironman registration opened. I had a slight thought... But held my own and didn't pull the trigger. My College roomate (Goose) did ! it'll be his first IM.

SWIM:
Did a nice OW swim and felt OK.  Also did some pull sets and stretch cords. I think it's helping. We'll find out this week.  

BIKE
Feeling OK this week. Not great.. just OK.

RUN
Did a 5mi bike, 9 mi run brick in the AM. The run was tough for some reason. It was a mental training run for sure !

Week #8 - Summary

WEEK # 8   - Total Distance/Time  - (8 Weeks till IMWI)

Swim = 4,500 yds (1.5 hrs)

Bike = 117 miles (6.3 hrs)

Run = 9.5 miles (1.6 hrs)

CrossFit = 4 WODs (2 hrs) 

TOTAL =  11.4 Hours    

Back from vacation. Biggest week yet at 11.3 hours.  Escaped to Clermont with a couple of friends to collect 60 miles of Hill Training with a 4 mile Run Brick.  Most of the week was tough and didn’t feel as fit as I was, but getting there for sure... Going to Clermont was great. It took me a while to warm up, but after that I was feeling comfortable on those hills.


SWIM:
Blah !  

BIKE
Legs were pretty sore after the first interval set on Tuesday. They got better. Clermont hill ride was great. Would like to get a few more in before the big show.

RUN
The 4 mile run after the 60 mile hill ride felt pretty accurate to what my legs feel during a race. I was happy to push thru it at a 7:33 pace with some slight rolling hills..

Escape to Clermont
Lumberjack (left), Sparrow (middle), me

Week #6 & 7 - Summary

WEEK # 6 & 7   - Total Distance/Time  - (9 Weeks till IMWI)

REST WEEK + VACATION

Swim = 4,500 yds (1.7 hrs)

Bike = 34 miles (2.2 hrs)

Run = 15.4 miles (2.1 hrs)

CrossFit = 4 WODs (2 hrs) 

TOTAL for 2 weeks = 8 Hours    

NOTES:

These 2 weeks were a LOT of fun. The 4 of us (wife & kids) went to the beautiful state of Minnesota. We spent the first 2 days cruising around Minneapolis/St Paul area. Went to the Zoo, parks, Mall of America, Sea Life, St Anthony falls, and more... Lots of walking.  NO TRAINING.

The rest of the time was spent with friends and family in DL where I did some training. During one of my swims, I even got to see my name on the wall for holding the school record on the 100 fly (1997). I also took 2 spinning classes, did a 10 mile run around the lake, and did some strength training. We had a GREAT time with all family and friends !  I also did paddle boarding for the first time... Fun, but fell too many times trying to catch Michelle.

SWIM:

Did 2 swims prior to a spin class. Stroke felt OK. A bit harder to motivate myself to push hard during vacation.

BIKE:

Took 2 spinning classes. They similuted lots of climbing so it was a good session. A bit short, but again, I didn't want to do extra

RUN:

10 mile run = What a great day it was. I was up and it was light out. Got my shoes and was getting ready. Then I found out it was only 5:15am!!! WOW.  Not used to that.  I then took my time, made some coffee, checked the  weather, etc.  Running around the lake took me thru my old High School and other familiar places from those times. I loved that run.

Strength:

After swimming and spinning I did 5 minutes EMOM of Deadlift, Bench Press, and some DB snatches.

Detroit Lakes HS swim team record board

1996-97