What I'm working on now

Like last winter I'm spending a lot of my time working on my running. I can run a long time but not really that fast so I'm doing something about it.

The recent 10K of 42:28 shows that the work has been paying off. I probably won't get another 10K in until the spring when it gets warmer. I'm been debating on a goal but instead of that I might just going to work on speed and whatever I get is whatever I get. I would like to be under 40 min but I'm not sure if that attainable. I'm going to need to drop from 6:51 to 6:27 or ~24 seconds per mile. I'm thinking that's a pretty tall order and maybe going under 41 min would be a better goal, that would be running 6:35's.

Ultimately I need to go as fast as I can in triathlon so without goals I won't be disappointed or held back. Since paces are set by recent results all of my speed work stimulate improvement.

My basic running week goes like this:
Mon run 4 miles
Tue run 5 miles
Wed run 6 miles with VO2 intervals
Thu run 4 miles
Fri run 6 miles
Sat off from running
Sun run long (12 miles now)

Running during the week is mostly on the easy side. I run a little easier on monday and thursday to help recover from the hard workouts, the other runs are a little quicker pace but not quite fast. I'll run as fast as 7:30's on tuesday and friday but no faster.

I'm doing this while still training on the bike and in the water. Swimming is still going well. When I get the workouts for this week I may change the paces depending on how I feel.

On the bike I'm riding pretty hard and only doing the prescribed workout, I am not addding any extra so I can kill the intervals. I'm using 225 for an FTP and am hitting the top of the zones so I'll keep them there for now. They are hard but I'm not ready to raise them yet.

I plan to keep the volume of the swim and bike the same until it's time to get ready for Triple T which happens to be ~23 weeks away. When I get closer I would really like to get 10+ hours on the bike for ~10 weeks while keeping the swimming the same.