Forging Iron | Week 39



Kicked off the week with heavy barbell bench press, and an ungodly amount of push-ups and pull-ups.

I finally realized that David has been incorporating push-ups and pull-ups into every single workout that I do with him. Yes, I know it's almost been a year since I started this journey, but I somehow never realized I was doing some of the same exercises every time.

Damn that man.

Upper Body Workout

Part 1 - 3x10

  • Barbell Bench Press
  • Dumbbell Flyes
  • Push-Ups

Part 2- 3x10

  • Close-Grip Lat Pulls
  • Wide Seated Rows
  • Pull-Ups

Part 3- 3x10

  • Machine Chest Press
  • Machine Flyes
  • Push-Ups

Part 4- 3x10

  • Incline Back Pushdowns
  • High Seated Face Pulls
  • Pull-Ups


  • Type: Drills & Freestyle
  • Distance: 2,000 yards
  • Time: 44:34
  • Pace: 2:13/100yd

The more I swim, the more comfortable I get in the water. I'm becoming more consistent in my kick, though I need to work on minimizing body rotation in the water, especially when breathing. I think I am letting my hands break the center plane when I turn to breathe, which makes me turn far more than needed. This requires more energy to bring me back to level, and then I turn too far the other way, and so on. Gotta work on it.



Deano must think way more highly of my core strength than I do, because she originally thought I could do russian twists with two 25-pound dumbbells in each hand, but that belief was quickly destroyed.

Core Workout

Part 1 - 4x10

  • Russian Twist
  • Otis Up
  • Single Arm Plank Roll Out
  • Renegade Row

Part 2- 4x10

  • Dumbbell Side Lunge with Reverse Curl
  • Standing Side Plank
  • Standing Knee Drive


  • Type: Tempo Run
  • Distance: 6.2 miles
  • Time: 47:42
  • Pace: 7:39 /mi

I pushed myself on tonight's run, determined to keep my pace under 7:45 per mile. I hit that goal by coming in at 7:39, even pushing through fatigue and breathing issues later on in the run. I was able to control my breathing and thus my heart rate much better than I have been, and was able to keep my pace up.



I got a nice warmup on the treadmill this morning with another member who is training for the Army Physical Fitness Test, and then got on with my workout with Jahmale.

The opening superset is a killer, I was soaked in sweat and my legs were a little shaky afterwards.

Lower Body Workout


  • Treadmill - 15 minutes

Part 1 (repeat 4x)

  • Leg Press
  • Dumbbell Side Lunges
  • Barbell Bench Step-Ups
  • Bench Jumps

Part 2 (repeat 3x)

  • Walking Lunge
  • Jumping Lunge
  • Hanging Leg Extension

Part 3

  • Wall Sit



  • Type: Long Run
  • Distance: 10.3 miles
  • Time: 1:31:01
  • Pace: 8:45 /mi

I had my longest run since my marathon training today with a 10.3 mile workout. I had a loose goal of hitting between 8-8:30 per mile, but that was definitely too aggressive. I didn't bring any nutrition, so I started feeling a little weak with just a couple miles to go. Plus my run got interrupted by a phone call.

I still started out strong and kept it up for over 6 miles. Boom!



I felt pretty burned out today, physically and mentally, so I took a rest day.

Time to Netflix and chill by myself!



Today was a tough day of training, since I did back to back workouts of lower body weight lifting and then swimming.

For the strength training part, I went heavy on the weights and low on reps. The high rep workouts and all of the cardio works the Type 1 muscle fibers, meaning those that help with endurance but not with speed. So it's important to work on high weight, low rep workouts to build Type 2 muscle fibers, which help with speed and power.

Lower Body Power

  • Back Squat
  • Front Squat
  • Deadlift
  • Leg Press
  • Glute Kickback
  • Leg Extension
  • Seated Calf Raise


  • Type: Freestyle
  • Distance: 2,000 yards
  • Time: 41:53
  • Pace: 2:05/100yd

Went right to the pool after killing my legs in the gym, but it wasn't a problem. For this workout I did 10 intervals of 200 yards, with 1 minute of rest in between. I paced myself really well today and I think I will be fine to increase the distances of those intervals.

This is always my weakest event, so it's awesome to see progress.



  • Type: Long RIde
  • Distance: 50.6 miles
  • Time: 2:57:45
  • Pace: 17.1 mph

Hooray for no flat tires! After spending over $200 at the bike shop on repairs, I have a healthy bike again.

This was a really good ride, outside of a few spots where my lower back was hurting me. I'm not sure if it is due to working lower body yesterday, or just not working on my lower back enough, but it was so damn painful at times. Apart from that, everything else felt fine.

My pace was good, even though I stayed between HR Zone 1 (<135 bpm) and HR Zone 2 (135-179bpm) the entire time. This is pretty low for heart rate, so I don't know if that's because I have a lot of experience with cardio and running, or if I could have pushed myself even more. I know my legs felt like they were pushing at 80% or so of max capacity.

Oh, and I set 8 PRs on this ride. Boom again.


  • Type: Easy Run
  • Distance: 6.0 miles
  • Time: 55:58
  • Pace: 9:18 per mile

Not the greatest run I've ever done, but this was the longest run I've done after doing 50+ miles of cycling. With a month and a half to go until the race, all I can do is continue to increase these distances and hope for the best on race day.


6 weeks left until I'm taking on Ironman 70.3 Florida and I'm feeling more and more confident. I totaled nearly 13 hours of training, including three runs and two swims. Yes, TWO SWIMS. It's like I finally realized what I need to work on, y'know?