Category Archives: Triathlon Central

Body Work

Posted on July 13, 2021 by Al

Coach Patrick Here’s what I’m trying to fit in on a weekly basis for “strength”:• 8-10′ of slow dynamic stretching – a routine I’ve honed over the past 30+ years• 10-15′ of gluteal work, one leg at a time – trimmed … Continue reading →

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Weekly Update: Week 9 Get Faster

Posted on July 12, 2021 by Al

Continuing to discover my current limits. Last week: Swim x 2 OWS 1 hr & 1:10Bike: 1 x VO2 set of 7x 2′(2′) @ 1.10-1.20 IF; 1 mtn ride of 47 mi/5200’/3:36, 2 good climbs @  1 hour & 30′Run … Continue reading →

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Weekly Update: Independence Day

Posted on July 5, 2021 by Al

Continuing to discover my current limits. Last week: Swim x 2 OWS 1 hr & 1:10Bike: 1 x VO2 set of 7x 2′(2′) @ 1.10-1.20 IF; 1 mtn ride of 47 mi/5200’/3:36, 2 good climbs @  1 hour & 30′Run … Continue reading →

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My Knee is Healed?

Posted on May 14, 2021 by Al

I started running @ age 50. I’m lean – 5’8.5″ (used to be 2″ taller)/146#, so excess weight is not an issue. But decades of weight lifting (heavy squats, leg extensions), hard-core skiing (bumps/moguls) and breaststroke swimming (whip kick) took … Continue reading →

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Heat Training and Adaptation

Posted on February 19, 2021 by Al

I don’t know where I copied this from, but it’s chock full of good information: The science of running in the heat Body temperature and heat removal Why is running harder when it’s hot out? It all comes down to … Continue reading →

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Ironman CdA 2006: Part I

Posted on February 3, 2020 by Al

PRE RACE PARANOIA An Ironman is a bit like a wedding: “something old, something new, something borrowed, something blue…”. I’ve got a lot of old rituals to keep, and I’m always trying out something new. Often, one forgets things, and … Continue reading →

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Ironman Coeur d’Alene 2005

Posted on February 3, 2020 by Al

One of my last orphan posts… Ironman USA – Coeur d’Alene  June, 2005 I’ve been here before, but this time, I’m getting desperate.  Last year I was fourth, and the top THREE got into the Hawaii Ironman World Championships at … Continue reading →

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Xterra World Championship, 2004

Posted on February 2, 2020 by Al

An orphaned post, from 2004, in which I reach my highest world championship finish ever, matched again in 2019… Xterra World Championship Race 2004 In previous years, I have stayed at the host resort, the Outrigger (now a Marriott). The … Continue reading →

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Ironman Music By The Lake: Coeur d’Alene 2004

Posted on January 31, 2020 by Al

This may be the strangest race report I ever wrote, before I ever had a blog to put it in. From 2004, my first Ironman podium, at Coeur d’Alene 2004… “Let’s go down to the Lake and listen to music”. … Continue reading →

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Ironman, A Look Back II

Posted on December 31, 2019 by Al

It’s March, 2000. I have just signed up for my first Ironman – first weekend in November, in Florida’s panhandle, Panama City Beach. Ironman – the one in Hawaii – had been going on for a bit over 20 years … Continue reading →

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