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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
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- Simba Durio on How I determine training intensity during a workout
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- Dad on I’m baaaaack :)
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- 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
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- 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: January 2011
Pulled hamstring…ouch!
It’s been an interesting exercise week for me. On my run last Sunday, on the first 1/2 mile acceleration of the workout I pulled my hamstring on my left leg…usual ‘pull’ thing…sudden sharp pain in the middle of the hamstring…ouch! … Continue reading
How many push-ups can you do?
I was talking with a long-time friend and business associate today, that’s been reading our blog, and having a chat about the challenge of consistency and discipline…and the ebb and the flow as we try to keep it all going all … Continue reading
Posted in Dad's Blog Posts, Exercise, strength training
Tagged one arm push-up video, push-up standards, push-ups
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Why are muscles stiff after overexertion exercise
As IÂ felt my quads slowly stiffen up the next day from the running test last week, I was reminded that no-one _really_ knows why that happens, or indeed what it is…and one of my Iron Buddies asked me yesterday about … Continue reading
Posted in Dad's Blog Posts, Exercise, Recovery, strength training
Tagged Delayed Onset Muscle Soreness, DOMS, Recovery, stiff muscles
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Calories burned on the bike…nobody knows
In a chat the other day with one of my Iron Buddies determined to lose quite a few pounds before racing starts this spring…and a cycling fanatic…I told her that I was working on this post…so here it is 🙂 Seems … Continue reading
Adjusting to snow and ice in the South
As another BIG snow and ice storm rolled through Mississippi, Alabama, Tennessee, Georgia, North and South Carolina, I’m reminded that this is more than a little weird for the Southern triathlete…and it’s more disruptive than training in the more traditional snow belts, … Continue reading
Posted in Biking, Cycling, Dad's Blog Posts
Tagged bike indoors, Lake Worth group ride, winter training
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Cool bike graphic
To provide a break from some of my rather _heavy_ testing posts recently, here’s a cool bike graphic that came across my desk, with the component names in text…a very creative piece of work from Aaron Kuehn. More info about the … Continue reading
Testing completed…Ironman goals updated
Interesting week, with the first bike and run tests of the new season completed…and very happy with how I executed them both…particularly considering that I haven’t done a maximal speed test in quite some time…so time to re-evaluate my training … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Ironman, Ironman Florida, Racing, Training
Tagged achieving goals, Annual Training Plan, ironman, ironman goals, Racing
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How do you know that you need a back wax?
Getting back to the pool next week, I’m reminded of a little personal grooming tip for the guys today. If you’ve asked your friend to help zip up your wetsuit, and your back hair keeps getting stuck in the zipper … Continue reading
5K run test nailed: 37 vDOT
I did my run test yesterday, and it was about as good as it gets…well, not so much for the speed, which still needs work, but for the actual test itself 🙂 I felt smooth all the way through, and although … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Racing, Running
Tagged Lactate Threshold Heart Rate, LTHR, run test, vDOT
2 Comments
What happens if a planned workout isn’t ‘happening’
We’ve all been faced with it…a planned workout just isn’t going as planned. One idea is just to press through, and push the workout according to the original plan…generally a bad idea though from my experience…unhappy and fried body parts … Continue reading
Posted in Dad's Blog Posts, Exercise, Training
Tagged accident, sick, workout adjustment, workout not as planned
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Never too soon to get started
Well, the gym is packed again for the New Year…_truly_ all ages, shapes and sizes out in their new exercise togs…and treadmills and steppers and ellipticals that only a few weeks ago, were dusty, and forlorn, bravely standing at attention, … Continue reading
Bike Functional Threshold Power (FTP) test result: 249 Watts
My official FTP number is 249 Watts…pretty darn good…at least higher than I was expecting 🙂 Here’s how it looks on the PowerTap download graph…the actual 42 minute test is the highlighted section after warm-up…the scale on the left that has 189 as … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Racing, Training
Tagged endurance nation, FTP bike test, Functional Threshold Power
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Bike Functional Threshold test today
So here it is…the beginning of the New Year…and as good a time as any to set the benchmarks to track improvement over the year…never a good time to get started…so it’s a ‘just do it’ day 🙂 Since most … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Training
Tagged bike testing, endurance nation, Functional Threshold, Lactate Threshold, LTHR, testing
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Life happens
Thinking about the week coming up, it’s going to be a challenge…and going to continue throughout the month…lots of plates to keep in the air…you can click on the picture to watch Erich Brenn “Plate Spinning” on The Ed Sullivan Show while … Continue reading
Happy New Year!
Well, here we are…January 1st…and the start of another New Year…and for me, time to put away the party hats It’s now been a couple of months since Ironman Florida…and I’ve arrived 2-3 pounds lighter than I was…so a good result … Continue reading
Posted in Dad's Blog Posts, Exercise, Nutrition
Tagged achieving goals, exercise and diet, Nutrition
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