Good Luck Stephen Bandfield at Gerogia Death Race!

I want to wish one of the people I am coaching and good friend, Stephen Bandfield (Tye Dye Guy), the best of luck at the grueling and always exciting Georgia Death Race this weekend. He'll be traversing 71 tough miles through the Southern Appalachian Mountains this Saturday.

You can track him at Livetrail here (bib#16) https://georgiadeathrace.livetrail.net/coureur.php

You got this man! 👍👍⛰️🏅

Core Training - March 20 - Practicing What I Preach

#Core this morning after my swim. Wall sits, back extensions, side planks, and leg lifts today. Strength is the backbone of solid endurance training. #triathlon #ultrarunning #ironman #usatrichamps #ultrarunning #utmb #utmbmontblanc pic.twitter.com/u26GXhfjxc

— Coach Iron Pete Triathlon Endurance (@ironpete_ultra) March 20, 2019

More swimming improvement!

This is amazing! This was my swim this morning (March 13). Last swim like this was on January 23.

Descending sets with paddles.

500m 1:00 rest (prev 7:11, now 6:57)

400m 1:00 rest (prev 5:44, now 5:34)

300m 0:45 rest (prev 4:16, now 4:09)

200m 0:30 rest (prev 2:49, now 2:42)

100m finish (prev 1:22, now 1:17).

To the left is the workout on January 23. To the right was this morning's workout. Big difference!

Hard work pays off. If I get my bike and run to improve more along these lines, I will be unstoppable!

Hard Work = Significant Gains! (Swimming)

It wasn't even two months ago that I just barely broke the 3 minutes/200 meter pace for my swimming. This means going under 12 minutes for the 800 meter distance.

Well, I just did that distance again...and I did it three times in a tough 4500 meter workout this morning. With a 1 minute rest after each 800.

The times were definitely telling... 11:38, 11:40, and 11:47.



Those are significantly faster than 12 minutes!

I was pleasantly surprised that I posted the 11:38 for the first 800. And then pleasantly surprised that I held it on the second set.

I did slip a little on the third set. The water was very warm and I was starting to overheat in the water. Towards the end of the last 800 I was actually starting to dry heave in the water due to the heat.

But I held it together and still posted a time a lot better than 12 minutes.

I am going to do very well with the swim portion of my triathlons. Once this weather warms up, I'll more accurately gauge where I am with the cycling and the running. I think I'll be pleased there too. :-)

Tweet: Recovery Week Going Well

@ironpete_ultra Tweet:

Post-swim coffee break. My #recovery week was sorely needed...and I'm not too sore anymore. I'll be starting the new training cycle with a bang on Monday! #buildinrest #stronger #triathlon #ultrarunning #utmb #utmbtraining #ironman #ironmantraining