Let's try this again...

[wookie]

what swimming and cycling would you like to do?

then let me see how we can balance this

as mentioned the most important sessions are the long run, 2000's and 1000's

will balance things out on reply

TheEd

Whatever cycling/swimming I can.

Thing is... I'm not a swimmer (as in that wasn't my sport as a kid). So I can't just be "in good shape" and have a good go at the swim based on experience or technique. Same as a cyclist. I never got into any of these sports until I was 28. I'm average at best. And finally running - I don't think I'm a particularly great runner either. lol... Sigh. But I can understand that running gives the best return athletically per min invested into it.

If I'm running a lot I think twice a week would be enough for me to swim.
If I'm running a lot I think twice a week would be enough for me to cycle.

But that's 4 sessions already in a 7 day week lol. I have No problem doing a swim/bike on the same day. Neither are particularly hard/impacting. So that could be 2 days in a 7 day week.

I am actually really enjoying the running program. If a sub-40 (eventually) was my only goal I'd be content just running these days. But I do enjoy the tri's... And I think it's good cross training for my hockey (which I've quit for the time being until August/September).

Thanks

[wookie]

June 9th 4 x 2,000

Completed - 2.00 km. 8:16 mins, 4:07/km AHR 169 BPM MHR 178
1:18 rest AHR 146, MHR 172

Completed - 2.00 km. 8:06 mins, 4:03/km AHR 176 BPM MHR 182
1:19 rest AHR 157, MHR 189

Completed - 2.00 km. 8:16 mins, 4:08/km AHR 176 BPM MHR 182
1:23 rest AHR 157, MHR 179

Completed - 2.01 km. 8:21 mins, 4:09/km AHR 175 BPM MHR 182
1:35 rest AHR 150, MHR 172
reset watch
3:39 rest AHR 113, MHR 131
stopped keeping track

Oh - and my rest times are usually 5 - 10 seconds longer. I just stop the watch, hold the reset button, reset it, psych myself up for a second or two and start running again. Just so you know I'm getting a bit more rest then what I list in all my sets.

Thanks

[TheEd]

good enough 2000m session there wookie

Swimming and Cycling advice

in both the swimming and cycling the area of importance is technique

when you first start swimming the water itself fatigues you and you face the problem of going into running sessions 'tired' which is an immediate danger for impacting everything

the cycling ... technique is immensely important .. how you sit in the saddle, how you spin are very very important as cycling between the running sessions must not fatigue the legs

in the long-term you will learn to know about 'brick' sessions and the what not .. however before you even consider that, you must become comfortable in the saddle and a good technician

you correct your technique in both events and more than half the battle is won

this is the best information I can give you

TheEd

[wookie]

good enough 2000m session there wookie

Swimming and Cycling advice

in both the swimming and cycling the area of importance is technique

when you first start swimming the water itself fatigues you and you face the problem of going into running sessions 'tired' which is an immediate danger for impacting everything

the cycling ... technique is immensely important .. how you sit in the saddle, how you spin are very very important as cycling between the running sessions must not fatigue the legs

in the long-term you will learn to know about 'brick' sessions and the what not .. however before you even consider that, you must become comfortable in the saddle and a good technician

you correct your technique in both events and more than half the battle is won

this is the best information I can give you

TheEd

Sounds good.

What's next for my run?

The 2ks were also into the wind a bit, it was a side feeling wind that I couldn't escape. I think they've improved every time. I was pleased seeing coming off a weekend of debauchery

[TheEd]

according to the program

sub 45 minute 10 km

you have Rest and then

longest run - 'time on feet' up to 1Hr 30min

it's good to get that run in as that is part of the overall development

then after the 1000's you can see where to slot in swimming and cycling

Cheers

TheEd

[wookie]

Friday did the long day

Completed - 15.69 km. 1:30:00 mins, 5:44/km AHR 145 BPM MHR 170


Saturday and Sunday was out of town fishing. Did some hiking, walking...

Monday 6 x 1 km

Completed - 1.01 km. 3:57 mins, 3:56/km AHR 165 BPM MHR 175
0:60 rest AHR 148, MHR 167

Completed - 1.00 km. 3:44 mins, 3:44/km AHR 173 BPM MHR 181
1:09 rest AHR 154, MHR 177

Completed - 1.01 km. 3:48 mins, 3:47/km AHR 174 BPM MHR 182
1:16 rest AHR 154, MHR 177

Completed - .99415 km. 3:53 mins, 3:54/km AHR 175 BPM MHR 183
1:15 rest AHR 156, MHR 179

Completed - 1.01 km. 4:00 mins, 3:57/km AHR 174 BPM MHR 182
1:21 rest AHR 160, MHR 180

Completed - 1.00 km. 4:01 mins, 4:00/km AHR 175 BPM MHR 182
1:30 rest AHR 156, MHR 180
1:30 rest AHR 126 MHR 132

Last three were into or a side wind. Holy crap did that hurt. Otherwise felt pretty good. Until about 10 minutes after, started to get stomach cramps, the trots, it's now 8:50 PM 4.5 hours after I finished and I just was able to eat something. Still a bit sore in the gut, feel like I have to walk hunched over. That was a painful 4.5 hours.

Wondering if it has to do with the weekend. Got WAY too much sun. My face/neck/head is quite burnt. Had some unexpected weather and spent a lot of time on a boat with no shade. Was feeling quite tired earlier at work. Maybe a bit of heat stroke? Felt good leading up to the run and through most of it. Think I drank enough water today - maybe not over the weekend. But it wasn't a party weekend. Diet was different than usual over the weekend. Ate a lot of spitz (sunflower seeds) maybe too much salt?

Ah well....

I'm kind of scared about my next hard session. It's 10:30pm now. almost 6 hours since finishing and still feel off in the guts. I've had this twice before. Once after the very first 10km race I did - with no running background. Second time was after a PB a few years ago 41omething on a very tough course. Although I think that second bout was also a bit of food poisoning since I actually vomited all night.

Regardless Thanks, hope you had a good weekend!

[TheEd]

too much sun .. you answered your own question and looking at the effort and speed you totally exerted yourself there

the sub 45 minute 10km schedule does not have you banging out 3.45 per k and especially after trying to turn yourself into a lobster

try not to create negative thoughts, instead take care of yourself in a sensible way

onwards and forwards and everything should be OK

TheEd

[wookie]

too much sun .. you answered your own question and looking at the effort and speed you totally exerted yourself there

the sub 45 minute 10km schedule does not have you banging out 3.45 per k and especially after trying to turn yourself into a lobster

try not to create negative thoughts, instead take care of yourself in a sensible way

onwards and forwards and everything should be OK

TheEd

haha, thanks... Feeling a bit better this morning.

Yeah - but it's kind of on par with what I've been doing on all the 6 x 1,000's. I think the prior 6x1,000 might have been faster. Oh well.

according to the program

sub 45 minute 10 km

you have Rest and then

longest run - 'time on feet' up to 1Hr 30min

it's good to get that run in as that is part of the overall development

then after the 1000's you can see where to slot in swimming and cycling

Cheers

TheEd

So how can I slot in the swimming and cycling now?

Thanks

[TheEd]

wookie .. the swimming can be closer to the quality runs as the recovery from those sessions is rapid however the cycling should be planned away from the quality running days

so in balancing your program

you could have a quality cycle session on the Thursday after running in the 2nd week and can replace your Sunday run in the 2nd week with time in the saddle

the Wednesday after the Tuesday in the 3rd week can also be quality cycle

Do note, I start Day1 on a Tuesday

From this hopefully you can play around and balance things

TheEd

[wookie]

Just a question regarding Fridays 5.0km day.

What pace/time should I be aiming for?

Originally I started the Sub 45 10km, however I know I can do a sub 45. I started that one as it had less volume than the sub 40 and I was getting back into running after a long stretch off. However the long term goal is a sub 40.

After my bout of stomach cramps I took Tuesday off and missed the 30 min run. Did the 60 min run last night, and today is off (so I'm going to swim), and tomorrow is the 5 km paced run which I'm not sure what to aim for.

My May 16th session
Day 12 5K paced run - aim sub 22:30 5k
Completed 4.99 KM 21:04.09 4:13/km AHR 173 BPM

Thanks - have a good weekend!