Sub 20, training 3 times a week

[Joemurray39:15]

Hi Ed,
Thursday I did 1hr 36 cycle. Roughly 39k's. Threw in three long sprints but mostly a steady pace.
Friday rest day, hadn't planned to but felt like it in the end.
Today had to be at work at 8 so I got up at 5am. Ran 7:55k in 46:13. Whilst it was an easy pace, this was my first run outside in over a month and it was really humid. When I finished I had to wring my top out afterwards. Its gonna be a while until I can do a quality session outdoors. After that I had a 2k open water swim with the tri club which was a steady pace with 3 minute breaks every half k.
Plan for the week is
Sunday - cycle 1hr probably indoor 30kph
monday - football
tuesday - 1k interval session
wednesday - swim / maybe bike
thursday - Bike/?
friday - rest day
saturday - swim /?
From what I can see on the 10k plan
thursday would be a steady run and saturday a paced run. Should I shorten the times/distances to make it 5k specific and if so what too?

[TheEd]

wow .. you have quite a schedule there

you have to know what your priority is and then try to balance all the activities to achieve your goals

TheEd

[Joemurray39:15]

No sooner do you say that then life gets in the way. A busy week with personal stuff meant it was very stop start. Anyway this is what I managed to do.
Sunday- nothing
Monday - football- gps said 6.5k in an hr15
Tuesday / Wednesday - nothing
Thursday - 1k intervals - first quality session outside and found it really hard. It was 6am and quite pleasant but once you start running it feels like you can't get air in your lungs and when you do it roasting hot.
Aim was 5or6 @3:55pace & 60 rest.
1 3:37
2 3:55
3 3:56
4 3:59
5 4:04
Ok, obviously the first one was way to fast but it's my first attempt at pacing and my watch is a bit crap as it only has speed not pace on the gps. The rest didn't feel long enough and the last 2 felt hard. The last one could have been a lot worst but for a sprint finish. So their we go, lots of work to do. A real eye opener in terms of what needs to be done to get under 20. I feel I could do it on a treadmill but then races are not run on treadmills. You asked about goals. My first goal is to finish a sprint triathlon and get the run portion sub 20. This is the reason for the mixed training regime. The football is thrown in because up until 2 years ago that's what I would have called myself.
Friday 40k cycle inc 20k at sub 40 pace (30kmph or faster)

[TheEd]

with a session like that you should be able to run under 20 minutes

work on the pacing from the 2k till the 4k and it is definitely doable

TheEd

[Joemurray39:15]

Cheers ed, thanks for the pep up. So went for a long openwater swim saturday (2k) and then had a bit of a blowout with the lads on sunday so monday was a writeoff. Planning on doing a run today. If my gues is correct will I do the 400s tonight. These will be on a treadmill I'm afraid.

[TheEd]

400's are only 10 seconds per km faster pace than the 1k session

so 3.40 per k over 400m

the idea is to feel relaxed and not to push the session to find more speed

TheEd

[Joemurray39:15]

Ok did 10 x 400s on the treadmill at 3:40 pace. Was still feeling a bit ropey but once the warmup was done I was good to go. Obviously they were on the treadmill so the first 9 came in at 88 secounds. I found the first one a bit easy so I had heard if you put a slight gradient of 1% on then it will make it more realistic with running outside. Anyway felt comfortable and tried to run easily. The last one I thought I would have a bit of fun and ran it at 3:00 pace so that was 72 secounds. Good warmdown. All in all felt quite good.
Got up before work this morning and did a 20k cycle on the stationary bike in 38:38. What should I do for the other runs this week?
cheers
Joe

[TheEd]

how are you Joe? seemed to miss your last post somehow

TheEd

[Joemurray39:15]

No worries ed. Just a quick catchup. My wife bought me membership for a crossfit gym for a month as a surprise which was lovely. I've been going for two weeks and really enjoyed the variety in the sessions. I've kept up 1 swim, run and bike a week. Some sessions have included intervals. Obviously I have struggled with the weights but found myself quite good at any body weight exercises and cardio stuff. Anyway as invariably is the case when you haven't heard from someone I picked up a knee injury playing football. Some idiot decided to go through the back of me when I was through on goal. Anyway no scan yet so can't confirm but self diagnosis I think it's a strain on my left MCL. I've done the same thing 7 times over the last 17 years which I could'nt believe when I worked it out. On the positive note the previous ones were all on my right knee and I've yet to need an op. Touch wood. The injury was Monday, the physio confirmed that its looks like the MCL but would like me to have a scan to confirm no tear. Not feeling to bad so expect an active recovery. Will keep you posted.

[NicBathgate]

Hey Joe, really interesting to read about your cross training schedule, looks like you're getting some great results!