Training Diary: 1/24/24

Written By Dr Marshall Bahr

Today's workout was an eclectic blend of running and swimming, each with its own set of goals and intensity levels.

Easy/Steady Run in Zone 2 (Z2) for 40 Minutes

The day began with an easy and steady run for 40 minutes in Zone 2. This zone is all about building endurance and aerobic capacity, crucial for the long distances in Ironman races. The pace was comfortable, allowing me to focus on my breathing and form. It's the kind of run that energizes rather than exhausts, preparing my body for the more intense swimming session ahead.

Swimming Routine

Warm-Up:

The swimming session started with a warm-up designed to loosen up the muscles and get the heart rate up gradually:

  • 1 set of 100 meters Freestyle (FS) in Zone 2, focusing on steady and relaxed strokes.

  • Followed by 100 meters of Drill in Zone 2, which helped in fine-tuning my technique.

  • A brief 5 seconds rest was just enough to reset before moving on.

Main Set:

The main set was where the intensity really kicked in:

  • 3 sets of 200 meters FS in Zone 3 (Z3), with 10 seconds rest between each set. This was moderately hard, pushing my pace while maintaining efficiency in my strokes.

  • Up next were 5 sets of 100 meters FS in Zone 4 (Z4), each followed by a 10 seconds rest. These were hard intervals, designed to build my speed and anaerobic threshold.

  • The peak of the session was 8 sets of 50 meters FS in Zone 5 (Z5), with 15 seconds rest between each. This was about high-intensity bursts, challenging my muscles and cardiovascular system to the max.

Warm-Down:

To cool down:

  • 2 sets of 50 meters FS in Zone 2, followed by 50 meters Backstroke in Zone 2. This was crucial for easing the muscles out of the high-intensity work.

  • The session wrapped up with 100 meters of Choice stroke in Zone 2, allowing some freedom and relaxation to conclude the workout.

Reflections

Today’s training was a perfect mix of endurance and intensity, each part complementing the other. The run set a great tone for the day, while the swim pushed my limits and expanded my capabilities. Days like these are essential in building the diverse range of skills and stamina needed for the Ironman. The journey is tough, no doubt, but each workout brings me closer to that ultimate goal.

Dr Marshall Bahr

Welcome to my website! My name is Marshall Bahr, and I am a passionate individual with a diverse range of interests. I am currently in medicine as both a physician and an administrator.

Family is a major priority for me, and I believe that the love and support of loved ones is essential for a happy and fulfilled life. In my free time, I enjoy staying active and maintain a healthy lifestyle through fitness, whether it’s through weightlifting, adventure racing, or triathlons. I also have a keen interest in food and enjoy experimenting with new recipes and cuisines.

Travel is another passion of mine, and I believe that exploring new places and cultures is one of the best ways to broaden our horizons and gain a new perspective on the world.

I believe that we all have the ability to inspire others and make a positive impact on the world, and I hope to do just that though my website. Here, you’ll find information on my journey in the military, medicine, my family, my fitness, my food adventures, and my travels. I’ll also share my thoughts and experiences, and offer tips and advice to help you live your best life. Thank you for visiting, and I look forward to connecting with you!

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My First Ironman Journey: Triumphs and Trials at Iron Man Lake Placid