Mission 16/60 Run Focus - 3 December 2014

It's been a couple of weeks since I last gave an update. This one is primarily about training. I've been consistent in getting in my 2 workouts per discipline per week. 2 swims, 2 bikes, 2 runs, and 2 strength training sessions. Last week only had one swim due to traveling for Thanksgiving and the pool being closed earlier in the week. With it still being somewhat "off-season" the mental attitude of "finding a way" wasn't front and center. Family is number one. This also meant only getting one bike

ride in because I chose not to travel with the bike.

What I did learn from spending time with family, and their invited guests, in San Luis Obispo was that I am still recovering from the past year of  some very long hours and a heavy work load. I came home on Saturday with very low emotional and social energy. An easy-ish swim and some strength training on Sunday, which Linda gently encouraged and then insisted I go do, help revive me. I think she knows me pretty well!

The run has been my weakness over the past 5 years, primarily because of all the training limitations I've had due to Plantar F-ing-itis. It has meant that I've primarily only been able to train my aerobic system. Rarely have I been able to do running races like a 10K or 5K since 2008. Thanks to keeping the plantar f. under control and having only occasional mild pain, I can consistently train. Running is my focus for this winter and spring so I'll be adding a 3rd run this week and a 4th next week. I'll also be mixing up the levels of intensity more, with Iron distance triathlon racing NOT the priority for 2015. One of my goals as part of "Mission 16/60" is to improve my run split in Ironman (and any other running race or triathlon) so that I'll be in the hunt for a top spot. Generally speaking I need to return to working on my top end - closer to anaerobic - speed (as well as my threshold speed) before it all disappears. Age isn't on my side but I think I can gain some of it back. It will be a cautious pursuit because I still, above all, want to avoid injury. I'll continue doing long, slower aerobic distances but will add more variety to try to train more than just my aerobic system and tap into higher intensities.

This week I did my 2nd 1 mile run time trial. The first was at the end of October when I was just starting to get serious about getting back into run training. The one I did on Monday didn't go quite as planned since I didn't do it at the track like I normally would. For the amusement of some who I know read this blog I'll put my times out there. My October mile was a 7:53. This most recent mile was 7:40. I will be trying to do this exact workout and time trial (at a track) at least monthly to measure my progress. As I start to ramp up my training I believe that the time will continue to drop and that this will eventually translate into the faster Ironman marathon that I am seeking.

In sharing my thinking on this (as a triathlon coach) I'm hope you might find this useful in your own training.