Sub 20, training 3 times a week

[Joemurray39:15]

Hi ed,
Longtime no hear. Can't believe it been nearly 2 & a half years since I last posted anything. So a quick update I still train for triathlon & last year I managed to complete 2 half iron mans & an ironman. I was pretty tired from that so this year I've been sticking to sprint triathlons to give myself a break. Anyway the long & short of it is that since I've got my PB 4 years ago 37:59 I haven't gone under 40 minutes. I'm turning 40 in February & would like to go under 40 minutes before then. The downside is that my last 5k time was 20:21 although strava measured it at 5.1km. My last 10k was in September which yielded a disappointing 44:45 (although it was very humid & I had been sick all week). I think I would be around 42 minutes for a 10k at the moment. Anyway any advice on training would be appreciated. I would like to keep the running down to 3 times a week so I could keep up the other stuff if that's possible.

[Joemurray39:15]

Did a brick set on Wednesday round the autodrome in Dubai.
1)5laps bike/12.5km/21:09/35.46kmph
1lap run/2.2km/9:52/4:29pkm
2)4 bike/9.8km/17:44/33.16kmph
1 run/2.2km/9:40/4:24pkm
3)3 bike/7.2km/13:06/32.98kmph
1 run/2.2km/9:34/4:21pkm
4)2 bike/4.8km/9:03/31.82kmph
1 run/2.2km/9:45/4:26pkm

Total Bike 34.3km/1:01:02/33.72kmph
Run 8.8km/38:50/4:25pkm
Calves felt a bit tight after this session so opted for a very slow jog on Thursday
8.8km relaxed 53.53/ 6:34pkm

[TheEd]

Hi Joe, we can look to get a routine sorted out in the New Year, for now look to train without injury to get some sort of consistency and we can pick up from there

enjoy and have a wonderful festive season

TheEd

[Joemurray39:15]

Ok Ed. Merry Xmas & happy new year by the way. Going home over new year so will hopefully get a park run in & use that as my time trial.

[TheEd]

on into 2017 Joe

:jive:

[Joemurray39:15]

Hi ed, did the local parkrun on New Year's Eve in 19:21. Felt like I ran it fairly even paced & resisted the urge to go off to fast. 3:52/3:51/3:58/3:49/3:51. After that I've had mostly easy runs every day around 6-7km. I would like to do 3 runs a week so I can fit in biking & swimming but could compromise with 4 runs. My target race is February 4th. Arrive back in Dubai tomorrow.

[TheEd]

Joe, if you able to do the sessions Day 3 . 5 & 8 then thereafter you can throw in the cycling and swimming wherever you can

what days do you normally do your swimming and cycling?

TheEd

[Joemurray39:15]

Hi ed,
Taking it easy this week as I feel a little under the weather with all my exploits over the new year. I have a 10km obstacle race on Saturday which will be more a fun thing than a serious race. After that I have 3 weeks until my goal 10km race so I will start the program next week. Generally I shift my sessions to suit my work(shifts) & family life so I'm pretty flexible. The only session which is a constant if I'm not working is I play a game of football every Wednesday evening. If next Wednesday is comfortable I will do Thu/Sat/Mon or Fri/Sun/Tue if the game is tough. My next sprint tri is not until 3rd March. I will post after my obstacle race.

[TheEd]

enjoy Joe

you may come out of the obstacle race with a few aches and pains, so don't be surprised

onwards

TheEd

[Joemurray39:15]

Hi ed, really enjoyed the adventure race. Came 7th in the elite 10k in a time of 1hr2m52s. Was a full 10mins behind the leader & 5 mins behind 3rd. My legs weren't to bad but my shoulders were a bit sore from all the pulling myself over stuff. Anyway checking out the previous times of competitors the top 5 have all ran a sub 37-38 10k in the last 3 months. Still I haven't had a top 10 in years so I'll take it.
The week so far has been
Sunday: Rest
Monday: Easy 40k on the road bike
Tuesday: Easy 6 miler avg4:57km, 129bpm
The plan is today game of football
Thursday light jog or swim then start the 2k intervals on Friday which is also my first day back at work. I must admit I am fairly nervous about this session. I haven't done it in nearly 5 years but I still have nightmares about it. Unfortunately all my mates either don't run or are slower so I don't have anyone to pace me. Oh well no pain no gain, I'll let you know how it goes.