Author Archives: Dad

How did you spend your Saturday? 112mi/6hr bike, 6mi/1hr run

Posted on September 25, 2011 by Dad

Excellent bike and brick run on Saturday 🙂 Race rehearsal time, so 112 miles on the bike in 5:57:38, and then a 1 hour brick run _easy_ to get dialed into my Ironman target run pace of 10:00/mile + :30 (10:30/mile) … Continue reading →

Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Ironman, Planning, Racing, Testing, Training | Tagged , , , , , | 12 Comments

Diana is on her way…that my friends is guts…

Posted on September 23, 2011 by Dad

The current reported distance traveled by Diana is now 92.2 Statute Miles, 82.0 nautical miles, provided by Steve Munatones, the independent observer for the International Swim Federation who accompanied the expedition. ———— Hindered by painful stings and strong currents, endurance … Continue reading →

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Diana Nyad to swim from Cuba – Florida…again…tonight!

Posted on September 23, 2011 by Dad

In case you missed it in all the recent political news, and not anywhere near as prominent in the headlines as it was a month ago Diana Nyad is planning to get back into the water to get that 103 … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Swimming | Tagged | 2 Comments

Balancing training in 3 sports…swimming says ‘what about me!?’

Posted on September 20, 2011 by Dad

I have a meeting with Coach Gale Bernhardt today to fine tune my next 4 weeks of training…7 weeks to Ironman…2-3 weeks taper…so 1 month to get the last pieces in place. …once you’re within 3 weeks to go to Ironman: your … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Planning, Swimming, Training | Tagged , | 5 Comments

Ironman High Intensity Training (HIT): Bike long rides

Posted on September 18, 2011 by Dad

This year in preparation for Ironman, I’ve worked in as much HIT (High Intensity Training) into each week as I can, using workout guidelines published by the folks at Endurance Nation (EN). Earlier in the season, I overshot the mark … Continue reading →

Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Ironman, Planning, Training | Tagged , , , | 4 Comments

squeezing off a few pounds: 205 to 187 this morning

Posted on September 16, 2011 by Dad

Good news!…at my 2 week interim weigh-in this morning, the scales settled at 187 …this is down from 189, 2 weeks ago…and 18 pounds down from my 205 starting point 2 1/2 months ago 🙂 https://irondaughterirondad.com/2-month-official-weigh-in-189-down-from-205/ …and getting dangerously close to … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Weight loss | Tagged , | 5 Comments

Swimming update…improving…I think

Posted on September 15, 2011 by Dad

I’m feeling solid about my bike and run results now, and feel that if I can hold the training together, not get cooked, sick or break something, that I have a clear path to increasing the training distances, with quite a bit … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Ironman, Planning, Swimming, Training | Tagged , , , | 2 Comments

butt fatigue…updating my fit and probably saddle

Posted on September 14, 2011 by Dad

With 8 weeks to go, I’m now finalizing my equipment choices for Ironman Florida. As my rides have increased in volume, I’ve been getting some ‘butt fatigue’ as the hours roll along…hard to stay in that aero position if your butt … Continue reading →

Posted in Biking, Cycling, Dad's Blog Posts, Training | Tagged , , , , , | 7 Comments

Pondering my ‘final’ bike training zones

Posted on September 12, 2011 by Dad

With 8 weeks before Ironman, 5-6 weeks of training, and a 2-3 week taper, I’m starting to _really_ get serious …alright…you’ve probably thought that I’m pretty serious up to now …that was me being relaxed 🙂 With my last bike … Continue reading →

Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Planning, Testing, Training | Tagged , | 2 Comments

5K run test: new 41 vDOT wow! 4:22:00 Ironman run ‘possible’

Posted on September 9, 2011 by Dad

Looks like shedding those few pounds has indeed helped my running speed 🙂 …the goal that I set for myself 9 months ago on December 7, 2010, was to be at a vDOT of 41 prior to Ironman Florida, to set up … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Ironman, Ironman Florida, Planning, Racing, Testing, Weight loss | Tagged , , , , | 2 Comments

Bike Functional Threshold Power (FTP): 270-280 Watts

Posted on September 8, 2011 by Dad

Trying to fit in my bike test this week was a bit of a challenge…particularly since I also wanted to get in a running test, and be back at normal training volume for the weekend. …and I also will be … Continue reading →

Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Ironman, Ironman Florida, Planning, Racing, Running, Testing, Training | Tagged , , | 4 Comments

1 day off from exercise…too funny that it’s noteworthy

Posted on September 7, 2011 by Dad

We took a little trip out-of-town this past Labor Day weekend, so in the spirit of ‘recovery’ and ‘vacation’, I actually took 1 day off from exercise …only noteworthy, since it was my first day off from exercise in 6 weeks 🙂 … Continue reading →

Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Ironman, Ironman Florida, Planning, Racing, Recovery, Running, Testing, Training | Tagged , , , , | 2 Comments

staying the course 205 to 185…losing 20 pounds

Posted on September 4, 2011 by Dad

With my weigh-in on Friday at 189, I again pondered what my weight goal should be. When I started on July 9, 8 weeks ago, I was at 205 pounds, and set an initial goal to be at 195 in 4 … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Planning, Testing, Weight loss | Tagged , , | 2 Comments

2 month official weigh-in: 189…down from 205

Posted on September 3, 2011 by Dad

So here it is…weigh-in yesterday a solid 189.0 …for the first time, I’m beginning to believe that it’s actually 15 pounds gone …gone from somewhere…not sure from ‘where’ really …but gone…so good 🙂 As you can see on the graph to the right, it wasn’t a straight line down … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Ironman, Weight loss | Tagged , , , | 4 Comments

Ironman long runs in training…max 2.5 hours

Posted on September 2, 2011 by Dad

So how long should your long run be during training for Ironman? …afterall, you are training to run a marathon at the end of a long day…this 26.2 mile ‘run’ will take most age group athlete’s 4-6 hours to complete…and … Continue reading →

Posted in Achieving Goals, Cycling, Dad's Blog Posts, Ironman, Planning, Racing, Running, Training | Tagged , , , , , , | 4 Comments