Meta
Links We Refer To
- Dinah Mistilis Dad’s swim coach
- Endurance Nation Programs founded on High Intensity Training
- Facebook: Charleston SC Region Ironman Florida 2011
- Food Diary Online food diary that Dad uses
- Gale Bernhardt Dad’s triathlon coach
- Jeff Galloway Running
- Sea Hiker Daughter’s Swim Coaching
- Total Immersion Swimming
- Training Peaks Fitness Log software that we use
Recent Comments
- Dad on Bike Functional Threshold Power (FTP) test result: 249 Watts
- Pablo T on Bike Functional Threshold Power (FTP) test result: 249 Watts
- Dad on How I determine training intensity during a workout
- Dad on How I determine training intensity during a workout
- Simba Durio on How I determine training intensity during a workout
- Dad on S#!^ Happens
- Rich Ritchings on S#!^ Happens
- Gale Bernhardt on S#!^ Happens
- Dad on S#!^ Happens
- Dad on S#!^ Happens
- Gale Bernhardt on S#!^ Happens
- Anne Boone on S#!^ Happens
- Dad on I’m baaaaack :)
- Anne Boone on I’m baaaaack :)
- Tom Thumb on Can you change your flat bike tire in under 2 minutes?
- Scott on Post Ironman: getting fat and rusty
- Mitchell - Home Fitness Manual on Post Ironman: getting fat and rusty
- Dad on Post Ironman: getting fat and rusty
- Anne Boone on Post Ironman: getting fat and rusty
- Dad on Ironman Florida Race Report 2011: Part 3: the run
- Anne Boone on Ironman Florida Race Report 2011: Part 3: the run
- Mitchell - Home Fitness Manual on How much Intensity and Volume in a training program
- jim hayes on Try Charleston Half Ironman Sat. April 30, 2011
- Anne Boone on Happy 1st Anniversary for irondaughterirondad.com :)
- Anne Boone on Training and recovery after Ironman
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Recent Posts
- S#!^ Happens
- I’m baaaaack :)
- Post Ironman: getting fat and rusty
- Ironman Florida Race Report 2011: Part 3: the run
- Ironman Florida Race Report 2011: Part 2: the bike
- Ironman Florida Race Report 2011: Part 1: the swim
- Happy 1st Anniversary for irondaughterirondad.com :)
- Happy Birthday IronDaughter!
- Training and recovery after Ironman
- Ironman #5: 12:33:54…new PR by 24 minutes :)
- Race day morning!
- Track Your Athlete(s) …final pre-race notes
- Last training workout…done…Ironman next!
- It’s beginning to look a lot like Ironman!
- Ironman Florida forecast links
- time going fast
- another beautiful day in paradise
- beautiful day at Panama City Beach!
- One week to go…off to Florida!
- cramped week
Recently Updated Pages
- S#!^ Happens on 27th June'18
- Age Graded Race Time and Percentile on 21st September'14
- Track Your Athlete(s) ...final pre-race notes on 2nd September'13
- I'm baaaaack :) on 1st April'12
- Post Ironman: getting fat and rusty on 15th December'11
- Dad's workout metrics on 7th December'11
- Ironman Florida Race Report 2011: Part 3: the run on 27th November'11
- Ironman Florida Race Report 2011: Part 2: the bike on 26th November'11
- Ironman Florida Race Report 2011: Part 1: the swim on 26th November'11
- Happy 1st Anniversary for irondaughterirondad.com :) on 13th November'11
Archives
Categories
- Achieving Goals
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- Cycling
- Dad's Blog Posts
- Daughter's Blog Posts
- Exercise
- Exercising when sick
- Injuries
- Ironman
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- Ironman Florida
- Ironman Florida Party
- Nutrition
- Planning
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- Running
- strength training
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- Veganism
- Weight loss
- yoga
Monthly Archives: November 2010
Running: Pace vs. Heart Rate
I’ve had the question while running in Charleston in the heat of the summer…should I be running based on Heart Rate (HR) or Pace? My Heart Rate is significantly higher on hot days, or more properly, for the same Heart Rate, I’m … Continue reading
Posted in Dad's Blog Posts, Exercise, Racing, Running
Tagged heart rate, pace, Running
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Moving cycling indoors
It’s getting a little chilly outside…not horrible, but with the high temperatures a lot of days only getting to 50-60F, the mornings are showing up around 30-35F…a little cool to comfortably get out the door…at least for me…okay okay, it’s … Continue reading
Posted in Biking, Cycling, Dad's Blog Posts, Exercise, Recovery
Tagged Biking, cycling, fluid trainer, indoor trainer, Kreitler, kurt kinetic, rollers
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How fast to go to Hawaii / Dad’s 12 Hour Goal
So how fast do you need to be, to be one of the fastest Ironman triathlete’s in the world…that is to say, good enough to qualify for the World Championships in Hawaii? Well, in my age category this year at … Continue reading
Endurance Nation says: OutSeason Key #3 Stop Swimming
I was reading a series put out by Endurance Nation, called Rethinking the Off Season…they call it the OutSeason…click on the Free Resources link to sign up for the free seminar series…a worthy read The first thing that caught my … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Ironman, Swimming, Training
Tagged drills, ironman, ironman blog, offseason swim training, Swimming
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Thanksgiving Day…things for me to remember today
Happy Thanksgiving! I’m sure that Lib, Libby and the rest of the family are very happy to hear that I’m not going to bring my food scale to Thanksgiving Day dinner today, to weigh my food portions, and offer help … Continue reading
What’s with gramma?
Iron Buddy Anne Boone sends this along today. Anne races Ironman in the 60-64 age category 🙂 Funny cartoon, so I won’t spoil it by commenting on the dramatic rise in childhood obesity…dang…couldn’t help myself…okay, here it is…the CDC (Centers … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Exercise, Nutrition
Tagged child obesity, ironman blog, Louie's Kids
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Losing fat not muscle
When restricting calories to lose a few pounds, much is made of losing ‘fat’ and not ‘muscle’. Of course, the general idea is to lose excess fat that isn’t contributing anything to swimming, biking and runnning…and in fact gets in the … Continue reading
Posted in Dad's Blog Posts, Nutrition, Racing
Tagged caloric intake timing, ironman blog, ironman nutrition, Nutrition
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Fat burning by ‘fasting’ during exercise
Much has been made of importance of carbohydrates immediately before and during exercise, particularly when it goes over 1 hour in length. Our page https://irondaughterirondad.com/nutrition/carbs-protein-fat/ summarizes a few of the expert opinions on this. A ‘new study’ seems to contradict … Continue reading
Posted in Dad's Blog Posts, Nutrition, Training
Tagged exercise and diet, ironman blog, Nutrition, when to eat during the day
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Lose weight / race faster
If you’re already very lean…good for you…this post doesn’t apply to you 🙂 I’m not…never have been ‘lean’…well, maybe in high school, getting down for a wrestling weight category…I remember it as being the 185 pound category, and in the … Continue reading
Posted in Dad's Blog Posts, Ironman, Racing
Tagged bike faster, Exercise, ironman blog, lose weight, run faster
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Balancing calories without exercise
I _need_ those exercise calories each day to keep from going crazy trying to get the numbers to come out right and enjoy what I eat each day. I begin the day with a fruit smoothie to begin carbohydrate centric: … Continue reading
Posted in Dad's Blog Posts, Exercise, Nutrition, Recovery
Tagged caloric intake timing, ironman blog, ironman nutrition
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First run after Ironman
Glad that I waited until a couple of days ago to get that first run in after the Ironman. Could almost ‘feel’ recently repaired running muscles being called upon for the first time in a while…I think that they were glad for … Continue reading
Posted in Dad's Blog Posts, Ironman, Nutrition, Recovery, Training
Tagged ironman blog, ironman recovery
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Laura Scott, You Are an Ironman!
At the finish line of every Ironman, an enthusiastic announcer, calls out each finisher by name, and loudly proclaims in a voice worthy of town criers of old, that ‘You are an Ironman!’. At the end of a long day, … Continue reading
Posted in Achieving Goals, Dad's Blog Posts
Tagged achieving goals, ironman, ironman blog, Joy Behar, Laura Scott
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How many hours per week training needed for Ironman?
I was listening to a Webinar by Joe Friel (long-time triathlon coaching guru), where he was walking through setting up an Annual Training Plan (ATP) for a 32-year-old, age-group athlete that was hoping to use Ironman Coeur d’Alene 2011 to qualify … Continue reading
Posted in Dad's Blog Posts, Exercise, Ironman, Racing, Training
Tagged Annual Training Plan, exercise levels, ironman blog, ironman training, joe friel
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End of season immunity system strain
I was reminded this morning by Iron Buddy Anne Boone, that during heavy training, and at the end of the season, and particularly after an Ironman outing, that the immune system has been strained, and can open the body to … Continue reading
Posted in Dad's Blog Posts, Ironman, Nutrition, Recovery
Tagged immunity system, ironman, ironman blog, Recovery
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