Category Archives: Training Diary

Swim Faster

Posted on July 20, 2021 by Al

Coach Patrick ” I like the idea of slightly faster, curious to know how you plan to go about it?” (Swimming) I guess that’s your job, getting me to think a bit about what I’m doing…So what do I suspect my … Continue reading →

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Weekly Update: And So It Begins…

Posted on July 19, 2021 by Al

This is Week One of 12 week Ironman Race Prep.Wellness Check…Body Comp – doing very well with hydration, sustaining 58.X % body water. But as usual, I;m having trouble keeping my weight up – slowly dipping down from 146#. More … Continue reading →

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Walk, Don’t Run

Posted on July 16, 2021 by Al

This may be a long post. Or several strung together. About to enter the final 12 weeks of preparation for my last Ironman, I’m developing a new race and training strategy, and think it might be worth sharing. It should … Continue reading →

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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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Fire Up Those Glutes!

Posted on January 21, 2020 by Al

An EN asked for help getting her glutes to fire when running. I took the opportunity to reflect back on how I have been attempting to resurrect my running while challenged by various lower limb difficulties… Over the past four … Continue reading →

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Ironman Wisconsin 2005

Posted on January 19, 2020 by Al

An orphaned post from 2005…my first Kona Qualification! It’s hot. Baking, searing, tar bubbling, mind numbing hot. And it’s the day before another Ironman. But somehow, this time, finally, I’m calm about it. I knew a year ago when I … Continue reading →

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STP In One Day – VIP Style

Posted on January 18, 2020 by Al

Another orphaned post… Seattle to Portland Bicycle Classic – a venerable 200 mile bike ride from, you guessed it, Seattle WA to Portland OR. It’s been around since the late 70s, and every year attracts thousands of two wheel aficionados. … Continue reading →

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Gym Rat – II

Posted on January 11, 2020 by Al

Three years later at college, I joined the Freshman swim team. The coach, John Edgar, was actually the head of the football team. He sent aspiring team members a mimeographed set of exercises in September, urging us to consider going … Continue reading →

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