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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
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- 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
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Monthly Archives: July 2011
Swimming by the numbers…’very interesting’
[flowplayer src=’https://irondaughterirondad.com/wp-content/uploads/2011/07/very-interesting.m4v’ width=320 height=240 autoplay=false] Coach Dinah Mistilis and I spent an hour in the pool yesterday getting my swim ‘numbers’ dialed in…’very interesting’ she would say after each test 100 Yard interval 🙂 This was a very different ‘lesson’ from what … Continue reading
ah…that swimming thing
Well today Coach Dinah Mistilis and I face off with a stopwatch, a Tempo Trainer and 25 yards of swimming lane line to try and figure out a rational swim pace goal, and training plan to get there, for my Ironman swim … Continue reading
Acclimating to Heat and Humidity: Coach Gale’s notes
Continuing on our theme of Heat and Humidity, I looked up a 2 part article that Coach Gale Bernhardt had written on acclimating to the hot and humid environment…a worthy read. Our picture today on what to do if it doesn’t work… Part … Continue reading
Running in the heat…taking faster stuff indoors
As the temperature yesterday headed up to 100F, I was reminded of a post that I wrote about running by pace vs. heart rate…and how it applied to running in the heat. Worth another look if you haven’t seen it in … Continue reading
Posted in Dad's Blog Posts, Running
Tagged exercise in the heat, running in the heat
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Exercise calories burned…watch those bike calories
One of the challenges in counting calories is that the numbers just really aren’t very accurate…particularly exercise calories, since there are a lot of variables that come into play. …for example swimming…since I’m not a particularly elegant swimmer, the number of calories … Continue reading
Posted in Biking, Cycling, Dad's Blog Posts, Nutrition
Tagged calorie calculation too high, calories burned bike
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I just don’t look good naked anymore…
Thinking about, and focused on, dropping a few pounds, I’ve had a song running through my head the last few days. When living in Charleston, one of our favorite things to do on a Sunday night was to go down … Continue reading
5 things for me to remember when ‘dieting’
Getting ready for Ironman Florida, now 4 months out, and adding in a focus on ‘body composition’…okay…losing some fat that I don’t want to drag around for 12-13 hours on race day…I’m reminded of the areas that ‘challenge’ me in … Continue reading
squeezing off a few pounds
Okay…here it is…my weight chart since just after Ironman Florida last year. In my weigh-in this morning, I was 205 pounds…the last time that I stood on a scale was January 15, 2011, and I was 202 at that point. … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Nutrition, Racing, Weight loss
Tagged lose weight race faster, weight loss
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standing down…and not getting fat
With my training cut back this week, allowing my body parts to recover from the Half Iron race last Sunday…and in fact from the season of training so far this year…I’m reminded that I need to get back onto the … Continue reading
Recovery…and getting back into training
I have my training log setup to email me my workouts every day. I’m generally sitting at my desk by 7:00am, coffee, fruit shake, check the news, cleanup email/replies/contacts/daily conference notes, fine-tune my To Do list for the day, and … Continue reading
Vancouver Half Iron: 6:17:33
So there it is, another race in the books. The last Half Iron distance race (1.2 mile swim, 56 miles bike, 13.1 mile run) that I did was almost 5 years ago, prior to my first Ironman….too funny when I looked it … Continue reading