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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
- 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
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Category Archives: Achieving Goals
staying the course 205 to 185…losing 20 pounds
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
2 month official weigh-in: 189…down from 205
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
Ironman long runs in training…max 2.5 hours
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 2.5 hour maximum long run ironman, bike fitness run, endurance nation ironman long run, gale bernhardt ironman long run, long run ironman training, matt fitzgerald long run ironman, maximum long run ironman training
4 Comments
Biking in the wind…a few lessons learned
Fun day on the bike yesterday, off the back end of Hurricane Irene…no rain left, but still windy…18MPH (29KPH) gusting to 26MPH (42KPH)…and hot…going out the door at 76F (24C), and finishing at 88F (31C)., with dripping humidity. So with a planned 4 hour ride in … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Ironman Florida, Planning, Racing, Testing, Training
Tagged bike dehydration wind, bike in the wind, ironman florida bike
4 Comments
Hurricane Irene…reminds me about Ironman racing
I have a post about my running program that I was going to finish up, but find myself spending my extra time allocation watching the developments of Hurricane Irene. I flew my own plane for many years…and so weather was … Continue reading
Rip currents…can be nasty…or just another current
I’ll preface todays post by saying, that I’m not talking about casual swimmers, or folks that are just wading out to splash in the water a bit and get knocked over, and caught in a rip current…they, my friends have a … Continue reading
How to swim in rough water
After my first outing in the ocean on Monday, I realized that I needed to dust off, not so much my open water swimming technique, as my rough water swimming technique. Here’s good video that I found that had some great … Continue reading
Updates from the other end of the training spectrum…
Somehow I think I missed out on the analytical gene that my father so clearly embodies… can’t have too much of a good thing in one family I suppose! I am amazed at the progress my father is reporting from … Continue reading
Posted in Achieving Goals, Daughter's Blog Posts, Ironman, Ironman Florida, Planning, Swimming
Tagged fitting in ironman training
2 Comments
and yes, I’m also biking…fast…and long
A lot of recent focus on kicking my swimming up a notch…and yes, I’m also biking and running 🙂 Yesterday’s bike ride is a good example of my long ride with HIT (High Intensity Training) for almost half of it…typically every Saturday…I … Continue reading
Posted in Achieving Goals, Cycling, Dad's Blog Posts, Ironman, Ironman Florida, Planning, Racing, Testing
Tagged FTP ironman, intensity zones, ironman bike power, ironman bike training
5 Comments
Swimming…getting faster…cool
Taking an almost painfully methodical approach to improving my swimming appears to be producing some results…nice Over the past month, Coach Dinah Mistilis and I set out a plan to find my particular combination of stroke rate and stroke length that … Continue reading
squeezing off a few pounds: 205 to 190 in 6 weeks
I have to tell you, it’s a little weird. I don’t know if it’s because I came up with this plan for myself to drop a few pounds and it’s actually working or that I find myself in such uncharted … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Nutrition, Planning, Racing, Weight loss
Tagged lose 15 pounds in 6 weeks, lose weight ironman
4 Comments
How many calories do you burn on your swim?
Very interesting…this new Swimsense watch is giving me swimming information that I’d never really considered before…like I’m not burning ‘swimming’ calories when stopped between Intervals…or those ‘bonus’ 2 minute stops between Interval sets …whaaaaat?…I said first time that I saw it. … Continue reading
12 hour Ironman: training to get there
BTW, recognizing that my humour is sometimes lost on others, our picture today…now repeated a few times over the last few days…is my “Photoshop’ed” 11:58:50 finish that I’m tattooing into my brain…it actually hasn’t happened…yet…it’s derived from my first Ironman … Continue reading
12 hour Ironman…maybe, just maybe on a brilliant day
As a followup of my recent post about the possibility of a 12 hour Ironman https://irondaughterirondad.com/iron-dads-12-hour-ironman-goal-can-it-be-done/ here’s what I’m seeing based on my most recent training results: Swim: 1:20:00 / 1:55/100 yards This is going to be a stretch…swimming in a … Continue reading
Iron Dad’s 12 Hour Ironman goal…can it be done?
On November 27, 2010, now almost 9 months ago, I wrote a post that established my goal for Ironman this year as 12 hours…well at least a ‘training goal’, to establish my goal race pace in each discipline, and therefore my training target metrics … Continue reading