Running and Triathlon

[Determinator]

I can't believe that it is 7 years since I was last on the forums Ed! My goal is to increase my 10k running speed as much as possible whilst doing some biking and swimming in order to race an Olympic Triathlon in mid' Sep' 2016.It is the same triathlon as last year. Running was my best discipline, swimming second and cycling third. I have done weights over winter, particularly on the legs in order to get stronger for cycling. All of my other races this year are 10k runs with a 10 mile run in July. As I am 54 this year I want to be able to keep as strong as possible as I know that bone and muscle mass decreases with age.

I ran 46 minutes something on the 8th May but it was EXTREMELY HOT AND WINDY. I ran 44mins something a couple of weeks before that. I have another 10k race this Sunday.
I have read various threads and am aware that the hardest work is during days 3 to 8 inclusive. I have substituted some of your easy runs for cycling and swimming as can be seen below. What do you think?

DAY 5 Alternate a 1hour 30 min with a two and a half to three and a half hour bike (including hills)

DAY 10 Hard interval or tempo bike for between one and one and a half hours on the flat

DAY 11 30 TO 50 min technique swim in the pool

DAY 13 One to one and a half hour open water swim to include different speeds

DAY 16 Hard interval or tempo bike for between one and one and a half hours on the flat

DAY 18 30 TO 50 min technique swim in the pool

DAY 19 Rest

DAY 20 RACE (as they are usually all on a Sunday)

How would I fit a leg strength or bodyweight circuit in?
I will let you know my 10k race time and HR's on Sunday.
Thanks
Determinator

[Determinator]

I have just done a 10k race which my Garmin measured 10.19K. It was on flat roads in very hot weather with a strong breeze.
HR: 156 AV’, 162 MAX’
PACE: 7mins 7secs per mile AV’
(1st K) 4.17 then miles:
6.56, 6.58, 7.03, 7.12, 7.33
(last K) 5.09
I hit my lap button in error so that is why I have had to log the 1st and last K.
TOTAL TIME 45mins 8secs

I was hoping to run the race at 7min/mile. However, as you can see I started well and then slowed down from about 5.5K. I could feel my legs getting heavier and heavier as my breathing became more laboured. That was when we started to hit the strong breeze head on but I was still not feeling good.

My next race is another 10k on Sunday 5th June, so only two weeks today.

With that race in mind and the start of my thread what do you think of me doing the following this week Ed
Mon 23 May 30min easy run
Tue 24 May DAY 01 60 to 70min easy distance
We' 25 May DAY 02 30min easy run
Thu 26 May DAY 03 start with 4x2k R90-2min 8min 50 (4.25 per k) T
Frid 27 May DAY 04 Rest
Sat 28 May DAY 05 longest run – ‘time on feet’ up to 1Hr 30min
Sun 29 May DAY 06 easy day of 30min running
Mon 30 May DAY 07 easy day of 30min running
Tue 31 May DAY 08 start with 6x1k R60 – 90 4min 10 to 4min20 L
Wed 1 June DAY 09 easy day of 30min running
Thur 2 June DAY 10 easy day of 1hr running
Frid' 3 June DAY 11 easy day of 40min running
Sat' 4 June DAY 12 Rest
Sun 5 June DAY 13 10K RACE

As you can see I have only changed day 11 to 13 inclusive and have not added any swimming or cycling. Can you suggest anytime in the next 13 days where I could fit in one of the cycling or swimming sessions that I mentioned at the start of my thread?
Thanks
D

[Determinator]

Hello Ed. Here's a quick update since my last post. I started the 19 day sub 45min programme.
Mon 23 May 30min easy run
Tue 24 May DAY 01 57min easy distance
We' 25 May DAY 02 33min easy run
Thu 26 May DAY 03 4x2k with 90secs rest

2k, 2.043k, 2.047k, 2.041k as per my Garmin (we used my friends)
Interval times (mins and secs)
8.43, 8.45, 8.45, 8.51 (6.59, 6.51, 6.46, 6.59 paces)
My HR monitor didn’t work.

Frid 27 May DAY 04 Rest
Sat 28 May DAY 05 longest run – ‘time on feet’ 1Hr 30min (AV' HR 134 and 8.34 pace)

My next 10k race is on Sunday 5th June. What do you think of me doing the following this week Ed

Sun 29 May DAY 06 easy day of 30min running
Mon 30 May DAY 07 easy day of 30min running
Tue 31 May DAY 08 start with 6x1k R60 – 90 4min 10 to 4min20 L
Wed 1 June DAY 09 easy day of 30min running
Thur 2 June DAY 10 easy day of 1hr running
Frid' 3 June DAY 11 easy day of 40min running
Sat' 4 June DAY 12 Rest
Sun 5 June DAY 13 10K RACE

As you can see I have only changed day 11 to 13 inclusive and have not added any swimming or cycling. Can you suggest anytime in the next 8 days where I could fit in one of the cycling or swimming sessions that I mentioned at the start of my thread?
Thanks
D

[TheEd]

Welcome back Determinator, apologies for delay in reply

in the last week before the event, only do 30 minutes on Thursday and Friday do the 6 x 1 minute fast @ predicted race pace with 1 minute easy in-between (you know this session, right)

you can swim, even hard sessions on Wednesday and Thursday

will be able to reply quicker to questions in future

onwards

TheEd

[Determinator]

Thanks Ed and it's nice to be back. This time I feel a bit wiser and will not expect as many instant results as when I aimed for sub 40!
That looks a good idea for this week Ed. I am not sure if I will get to swim this week so will just run as you suggested. I have another 10k race on Friday 17th June and then a 10 miler on Saturday 30th July. My plan will therefore be all over the place before Friday 17th June as there is only 12 days between the races. I look forward to posting details of my 10k race on the 5th June and asking your advice regarding sessions between then and the 17th. I am guessing that I will run 44mins 30secs on the 5th.
D

[TheEd]

OK . we will discuss further training after the 10k race

focus on recovery after the race and then we can plan forward to the next event

TheEd

[Determinator]

Good news Ed. Today I ran a very slightly undulating 10k in 43mins 35secs which my Garmin measured at 10.02km. That equates to 6mins 59secs pace/mile by my Garmin but if it is using the measured course distance it would be 7mins 1secs pace/mile (4mins 22secs/km). This beat my PB this year, which was on a flat course, by 1min 2secs. It was less windy today but I felt a lot stronger throughout the race. THANK YOU ED!

Here's a quick summary of my training since my last post.
Sun 29 May DAY 06 easy day of 33min running
Mon 30 May DAY 07 easy day of 32min running with upper body work after
Tue 31 May DAY 08 6x1k R60
I did these on the treadmill with a 3% incline as it was extremely windy and raining heavily.
HR: ? as my monitor is not working.
TIME: 4mins 11secs per km

Wed 1 June DAY 09 easy day of 33min running with upper body work after
Thur 2 June NO SET DAYeasy day of 33min running
Frid' 3 June DAY 11 easy day of 32min running with 6x1min at race pace and 6x1min jog recoveries.
Sat' 4 June DAY 12 Rest
Sun 5 June DAY 13 10K RACE (as above)

My next race is a 10k on Friday 17th June. My ideas for this week are:

Mon 6 June 30min easy run with upper body work after
Tue 7 June DAY 01 60 to 70min easy distance
We' 8 June DAY 02 30min easy run with upper body work after
Thu 9 June DAY 03 4 OR 5 X 2K? PACE?
Frid 10 June DAY 04 Rest
Sat 11 June DAY 05 longest run – ‘time on feet’ up to 1Hr 30min
Sun 12 June DAY 06 easy day of 30min running
Mon 13 June DAY 07 easy day of 30min running
Tue 14 June DAY 08 6x1k R60 – 90 4min 10 to 4min20?
Wed 15 June DAY 09 easy day of 30min running
Thur 16 June NO SET DAYeasy day of 30mins running
Frid' 17 June DAY 11 10k RACE

What do you think to that in general? If you agree with me doing the 2k and 1k repeats:
Do you suggest that do 4x2k or 5x2k?
What paces do you suggest that I run the 2k and 1k's?
Many thanks
D

[TheEd]

nice D, make sure to recover from the 10k

on Thursday you can do the following session:

1 x 2k @ projected 10k pace then 2 to 3 minute rest followed by 3 x 1k @ 10 seconds per km quicker than the 2k

Rest 2 minutes between each 1k

make sure to stay relaxed during this session

on Saturday look to run up to 1hr

next week we can discuss the rest of the week depending on your freshness

TheEd
ps.. please ask questions

[Determinator]

Thanks for the advice Ed. You have been easy on me this week! I.e. the low amount of repeats with more rest this Thursday and the shorter long run on Saturday. How did you decide on those shorter sessions? The reason that I ask is that I think that I will be ready for 4 or 5 x 2k this Thursday as I did that on the 26th May which was only four days after my last race. I also did the one and a half hour long run two days after that.

I will let you know on Sunday how I am feeling and will follow your advice.
Thanks
D

[Determinator]

Hello Ed. How are you? Here's a summary of what I did since my 5th June post.

Mon 6 June 30min easy run with upper body work after
Tue 7 June 30min easy run
We' 8 June 35min easy run with upper body work after
Thu 9 June
2.05k, 1.03k, 1.03k, 1.03k (by my watch but we followed my friends who said that the distances were 2k and 3 x1k)
Interval times (mins and secs): 8.36, 4.09, 4.12, 4.11
Interval paces (mins and secs): 6.45, 6.30, 6.34, 6.28
Rest intervals (secs): 120, 105, 109
I WAS HAPPY WITH THAT.
Frid 10 June Rest
Sat 11 June 1Hr 30min long run
Sun 12 June Rest as lots of gardening and decorating today with a very late night last night!

Sorry about doing 1hour 30mins yesterday instead of an hour Ed. My friend and I felt good and wanted to try and get some distance under our belt as we have a 10mile race on Saturday 30th July.

Our next race is a 10k on Friday 17th June. What do you suggest for this week please? For recovery next weekend we are doing a swim one day and a 30min easy run the other. How does that sound?
Thanks D