Forging Iron | Week 43


Strength - Upper Body

This workout completely destroyed my chest.

In fact, this was the first time in a really long time that I wasn't able to complete a full set of push-ups without stopping for a break. Every single exercise David gave me worked some part of my chest, so it was almost like stimulation overload.

Part 1

  • Low Cable Flyes
  • Push-Ups
  • Bent-Over Dumbbell Rows

Part 2

  • Incline Bench Press
  • Push-Ups
  • Wide Seated Cable Rows

Part 3

  • Barbell Upright Rows
  • Tricep Bench Dips
  • Barbell Reverse Rows

Part 4

  • Cable Curls
  • Tricep Bench Dips
  • Close-Grip Dumbbell Shoulder Press


Strength - Core

I may have thrown a little bit of a tantrum with Deano tonight.

It's the first time in a long time that her workouts have so demoralized me that they make me crumble into a little wimpy pile of flesh. It happened at the end, with the plank knee tucks. She had me tucking my knees in to the middle, then to the right, back to the middle, to the left, and then back to the middle. That was ONE fucking rep. She wanted me doing this 15 times. Oh, and my feet were on paper plates, meaning that I was supposed to slide my feet while maintaining a plank.

I got so frustrated that at the end of the first set I immediately grabbed the plates, crumpled them up into little balls, threw them at Deano, saying "fuck this exercise."

Not one of my finer moments, to be sure.

Part 1

  • Barbell Rollouts
  • Bulgarian Squats
  • Romanian Twists

Part 2

  • Plank Plate Pulls
  • Dumbbell Punches
  • Starfish Crunches

Part 3

  • Plank Knee Tucks
  • Mountain Climbers


  • Type: Freestyle Intervals
  • Distance: 2,500 yards
  • Time: 51:06
  • Pace: 2:02/100yd

For the nightcap I hit the pool for 250 yard intervals. I still need to work more on my kick to where it is a subconscious act. Right now I have to think about my kick as I'm doing it, which takes my focus away from all of the other aspects of my technique like my stroke, my body rotation in the water, breathing, etc.



  • Type: Tempo Run
  • Distance: 6.2 miles
  • Time: 51:06
  • Pace: 8:11 per mile

I did something new tonight with this run. I have been paying more attention to my heart rate recently than I used to, and tonight I did my first heart rate zone run.

My goal was to stay in Zone 4 for this run, which I did pretty well (according to Garmin). I spent 91% of this run either in Zones 4 or 5, and it definitely felt like a tough workout.

I got a little carried away though, when the best part of one of my favorite songs came on, making me break into a dead sprint. I hit a pace of 4:12 per mile before I slowed back down and tried to regain my sanity.



Today was a planned rest day, but I also feel like I'm getting sick. I really, really hope that's not the case...



Fuck, I'm sick. Really sick. This is one helluva head cold that I'm dealing with. Maybe I'll feel better tomorrow, I can't take three days off of training.



Annnnnddd still really sick. This will be the third consecutive day off. Grumble grumble grumble...



  • Type: Short ride
  • Distance: 40.1 miles
  • Time: 2:15:06
  • Pace: 17.8 mph


  • Type: Easy Run
  • Distance: 6.2 miles
  • Time: 1:05:09
  • Pace: 10:24/mi

I'm still sick, maybe 80% of full health, but I couldn't skip the weekly brick session.

It was hardly my best workout ever with my breathing a little more labored than usual, and general fatigue being a factor after being basically bed-ridden.

But hey, I got to work out, and I should be back to full strength tomorrow.

Week 43 Summary

My training took a big hit this week as I struggled with a bad cold. There is a silver lining though, and that is that I got my sickness out of the way now and should be fully healthy by race day which is... TWO WEEKS AWAY?!