Category Archives: Running

Ironman Florida Race Report 2011: Part 3: the run

…if you haven’t read the first 2 posts in this series you may want to start there…click on the links below, or just scroll down this Home page: Part 1: Swim now seemed long ago https://irondaughterirondad.com/ironman-florida-race-report-2011-part-1-the-swim/ Part 2: Solid bike … Continue reading

Posted in Achieving Goals, Dad's Blog Posts, Ironman Florida, Racing, Running | Tagged , | 2 Comments

is that all there is?…last long run today…in the rain

I double checked it…that’s it…no more long runs on my training schedule before Ironman Florida, now 3 1/2 weeks away …coaches brighter than me, feel it best to rest out the old legs, and let them recover in time for … Continue reading

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

another day off from exercise…what’s with that!!!

Yeah…Monday…took another day off 2nd day off from exercise in the same month…last day off was 3 weeks ago…too much fun that time 🙂 https://irondaughterirondad.com/1-day-off-from-exercise-too-funny-that-its-noteworthy/ This time, in deference to recovery…in the few days before my killer Saturday workout, I was … Continue reading

Posted in Achieving Goals, Dad's Blog Posts, Exercising when sick, Recovery, Running | Tagged | 4 Comments

Iron Daughter Update

45 days to go! Yikes! Time is certainly rushing by, and the start line is feeling closer and closer – it’s hard to believe we’re just under 7 weeks until the gun goes off. My training so far has been interesting. … Continue reading

Posted in Cycling, Daughter's Blog Posts, Running, Swimming, Training | Tagged , | 7 Comments

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

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

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

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 , , , , , , | 4 Comments

Race walking the Ironman marathon

Whenever my knee issue flares up, or feels like it may just pack it in, I remember back to Ironman Florida 2 years ago when I shared quite a few miles with 2 guys that were ‘race walking’ the marathon…at … Continue reading

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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

Posted in Dad's Blog Posts, Exercise, Racing, Running, Training | Tagged , , , | 2 Comments

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

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We’re gonna need more ice packs

On my long run today (1:45:00, 11 miles), my left calf started feeling a bit stiff after some faster intervals…about an hour and a bit into the run…after I had stopped to top up my water bottles…so I kept the last 4 miles on … Continue reading

Posted in Dad's Blog Posts, Injuries, Recovery, Running | Tagged , | 2 Comments

5K run test: new 39 vDOT

I was reminded today of why most age group athlete’s don’t test their fitness level very often…if ever…it’s HARD…and SUFFERING Here’s what pain looks like in a Heart Rate download chart…near the end you’ll notice the little notch above my … Continue reading

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

How much Intensity in training?

Well…it all depends 🙂 …ok…let’s get into it…how ‘ambitious’ you need to get with Intensity depends on two things: your goals who you ask …alright I noticed the picture too…okay let’s pause for a moment and click on it for … Continue reading

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

How I determine training intensity during a workout

Ok…we talked about training zones and intensity…so the general idea is that the amount of effort gets a ‘label’…I’m including the chart again here so that you can click on it to get a bigger version…I’ve also included links throughout … Continue reading

Posted in Achieving Goals, Cycling, Dad's Blog Posts, Ironman, Planning, Racing, Running, Testing, Training | Tagged , , , , , , , , , | 5 Comments

first ‘long’ run this year

well, there it was…first ‘long’ run today…up to this point runs although ‘intense’, have been just over an hour…well, today was long’ish at 9.6 miles (15.4 km) in 1:32 (9:35/mile 5:57/km pace), so a rational pace for the workout spec, with 2 x … Continue reading

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