How do you prefer your oysters?

finish

Hello, old friends. It has been over seven months since my brother and I crossed the finish line in one of our greatest accomplishments to date.

So, where are we now?

You know that star QB on your high school football team who is now 30 years post-grad, cracking open a Budweiser or Coors (heavy, of course), still wearing his State Championship ring and letterman’s jacket and talking about “the glory days” when he threw a 60 yard pass to the end zone? Yeah. That’s how I feel.

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Ironman training plan, Crossfit Endurance style

A comprehensive look at the training logs, resources and thought processes behind my first Ironman triathlon

Double unders

About a year ago, I not only showed up and committed to taking on my first Ironman triathlon, but I also pledged to use an unconventional training program that focused on strength training and shorter distances at higher intensities.

The program is called Crossfit Endurance (CFE), and now that I’ve got my first Ironman in the books, I can say to you without a shred of doubt that it works.

But back then, I didn’t know it was going to work, so I spent hours researching CFE Ironman training plans to make sure I was headed in the right direction.

I found a lot of helpful resources and great advice – which you’ll read about later on – but I was never able to find a comprehensive, detailed training plan that didn’t require some form of payment or subscription.

To remedy that, for anyone in the same position I was in, I’m going to share my complete training logs, workout routines and resources, for free.

In this article, you’ll also read why I decided to go the CFE route (rather than the more conventional Long Slow Distance (LSD) approach), see what resources I used to help formulate my program and learn key tips to keep in mind when following CFE.

To begin, let’s take a look at the main reasons I opted for a Crossfit Endurance program, rather than LSD.

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Lookin’ good, doin’ good

Tri for Les t-shirts raised over $400 for the Arizona Humane Society!

TFL AZHS

Here you have it: proof that we didn’t run off to Belize with the revenue generated from our Tri for Les: IMAZ edition t-shirts

The Tri for Les community donated a grand total of $416.33 to the Arizona Humane Society in honor of our animal-loving aunt Leslie.

We dropped off the check the day after our big race (notice the tired in our eyes in the photos here).

Here’s an idea of what the donation amount will cover:

  • The average cost to care for an animal until it’s adopted ($300)
  • “Mercy grooms” for two neglected animals with painful, severely matted coats ($50 x 2)
  • Food and vaccinations for one animal for a week ($10)

We’re happy to have been able to give something back during our Ironman journey, and lucky to have such a generous crew in our corner.

Thanks to everyone who bought a shirt, rocked it on race day and otherwise supported the cause.

You guys rule! Be sure to remember that every time you wear, see or daydream about these shirts.

- Live every day –

Adam and Cecily

AF race report: Ironman Arizona

A recap with lessons learned from my first Ironman triathlon

medal

Three weeks ago, I crossed the finish line at Ironman Arizona in 13:30:18 and accomplished my biggest goal of the year: to become an Ironman.

The race was one of the best experiences of my life and I still haven’t come down from that high.

I frequently brag talk about the feat to anyone who’ll pretend to listen, replay the day in my head, and scroll through finisher photos, articles and notes from the race.

As much as I’m tempted to keep basking in my Ironman glory, I need to keep moving if I want to make this experience truly last.

Similar to my excitement at the beginning of the year to conquer Ironman Arizona, I can’t wait to build on this momentum and launch into new projects and races on the horizon.

But before moving on to what’s next (which I’ll detail in another article), I’m going to share analysis of my performance at Ironman Arizona.

By evaluating my performance and sharing the gory details, I hope to not only cement the takeaways in my head, but also offer insight to help other Ironmen in training.

Read on for an updated report of my taper week, analysis of the swim, bike and run, plus major lessons learned from drinking too much sports drink (hint: lots of time wasted in the Port-o-Potty) and failing to plan for the first few hours after the race (hint: a cold, stiff, delirious and cranky Adam).

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IMAZ Race Recap & Life After

“It’s been said that the Ironman marathon is the place where you meet yourself – inner voices that never existed before suddenly roar, weaknesses neglected in training become painfully clear, and new reserves of strength manifest themselves in awe-inspiring ways.”Susan Lacke

finisher

This quote says it all. There’s a lot that can happen during the 13-17 hours you spend on the Ironman course. Just like in training, you’ll experience low points that leave you questioning your decision to sign up for this thing as well as adrenaline-filled highs that remind you exactly why you did. The roller coaster ride of emotions reaches it’s apex in that 200 meter finish line chute, the end of which immediately leaves you craving more and asking yourself what now?

To wrap things up (for this season), I’ll lay out my highlights from each leg of IMAZ as well as my plans moving forward to answer that “what now” question.

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Ironman Arizona: Conquered!

A quick look at Adam and Cecily’s race results

Nov. 17, 2013: the day of our first Ironman triathlon, and one we’ll never forget.

We had a ton of support leading up to this race, in addition to a rowdy cheering section throughout the day. Thank you everyone, for everything!

We’re both feeling great – super sore and sleep deprived – but great.

Stay tuned for a detailed race report and analysis.

For now, here’s a brief summary of how we did.

Adam’s Ironman Arizona 2013 race stats

Adam Fuller, You are an Ironman!

Swim: 01:24:42
Bike: 06:25:45
Run: 05:25:29

Overall time 13:30:18

OVERALL RANK: 1623
DIV RANK: 153
GENDER RANK: 1269

Cecily’s Ironman Arizona 2013 race stats

Cecily Fuller, You are an Ironman!

Swim: 01:36:19
Bike: 07:31:19
Run: 06:21:08

Overall: 15:47:00

OVERALL RANK: 2319
DIV RANK: 48
GENDER RANK: 599

- Live every day -

Adam and Cecily

AF race strategy: Ironman instructions

Stop worrying. Here’s what you need to do to conquer Ironman Arizona

Alarm clock

Dear Future Adam,

Good morning. If you’re reading this, it’s early on Sunday, Nov. 17, 2013

The sun won’t rise for a few hours but your mind and nerves are already racing.

The dark windows, beeping alarm and creaky floorboards sing in a familiar harmony as you stumble out of bed for the start of a big day.

It’s OK. Take a deep breath, hold it for a couple seconds and close your eyes. Now, exhale slowly and calmly, and open your eyes.

There. Much, better.

Look to your right on the dresser: your clothes and shoes are laid out on the dresser and everything is in its place, packed and ready to go.

See? Business as usual.

Alright, now here comes a curve ball: after you turn on the lights, you’ll lean against the wall waiting for your eyes to adjust and feel a pang of anxiety that’s not so familiar. You’ll remember why today is different.

Today, you become an Ironman.

Probably didn’t get much sleep last night, did you?

I’m guessing you had nightmares about getting lost on the course, took multiple trips to the bathroom and spent a few wired hours lying in bed staring at the ceiling, desperately trying to slow down your heart rate.

That’s OK. Excitement is good, and most of the 2,800 other athletes are in the same boat.

Well now you’re awake, and it’s go time.

With all the adrenaline coursing through your veins this morning, it’ll be easy to get worked up, stressed out, and stray from the course that got you this far.

So take this letter as a reminder that you are very great – although you can be an idiot at times – and read the following instructions to stay on track, calm and in control during the 2.4-mile swim, 112-mile ride and 26.2-mile run:

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The Plan, Stan

I’m sitting at a coffee shop at 1:00 on a Saturday afternoon, blogging a little, studying a little less and re-familiarizing myself with what Saturday feels like. This. Is. Nice.

lost

Funny thing, though – I’m also totally lost. I don’t know what to do with myself. Should I just go back to the gym and swim a little? As I’m sitting here thinking how I should have planned a little better for this weekend, I started to think about how much damn planning I’ve done over the last year.

There’s no question that training for an Ironman takes planning. Obviously, you’ll need to plan for smart training. But what about everything else? What about those days/weeks that you’re just not feeling well? Or what about weekends you’ll be off on a work trip? And most importantly, what about your cheat days?

Let’s take a look at all of different stages of planning that go into training for an Ironman.

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Road map to Ironman AZ: Part 4 – Two weeks out

A revamped training program, injury update and look ahead to taper week

World Alarm Clock - Grove Passage, London

Ironman Arizona is officially fourteen days away.

I see the finish line on the horizon, feel the excitement building and smell the victory approaching my reach.

However, I’m still so obsessed with my schedule, nutrition, race prep and hitting all my workouts (hhhawwrd) that the realness and nearness of race-day hasn’t quite sunk in for me.

That’s probably a good thing.

I’m feeling strong and confident heading into this final stretch, and despite the crazy, often self-induced, curve balls this year has thrown at me, I’ve built up some nice momentum and hope to ride it across the finish line on Nov. 17.

That momentum didn’t develop by accident.

I’ve spent a lot of time researching and planning as many angles of this journey as possible. And recently, I’ve made some major adjustments to my training plan and injury treatments that have helped keep me moving in the right direction.

In this post, you’re going to see an overview of the revised training program I’ve been following for the past few months, an update on my injuries and how they’re being treated, plus a look at my taper-week schedule.

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Spectathlete guide for Ironman Arizona

This just got real.

AF CF Vitals

We’re exactly three weeks away from Ironman Arizona. Can you believe it? Neither can we.

And, as per usual, we’re wholeheartedly jacked up to get out there and take on the beastly 2.4-mile swim, 112-mile bike ride and 26.2-mile run.

The support we’ve received throughout this journey has been humbling, not surprising and incredibly inspiring.

We’d love to see as many familiar, smiling, screaming, holla-ing, cawing faces as possible along the course on race day.

And if you’ve never witnessed a race like this before, you’re in for a treat: the atmosphere of an Ironman race is unlike any other, and well worth coming out just to experience the insanity.

Here are the key details to help you plan your day:

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