A post from last June that I decided not to put on Slowtwitch but felt it was important for me to remember

I've had this saved in a note pad for a while, I thought it was an important point:

At Rev3 Rush I was the 3rd fastest runner in my AG and that showed in the first 2 races where we were kind of figuring out who could do what.  One guy was hands down the fastest runner, the next guy was almost as fast and then there was me.  I was clearly the strongest biker.

In the third race those two guys came out of the water 10 sec in front of me, I caught them on the bike, (which wasn't easy) rested for a lap then drilled it for the next few laps.  Because of that I felt that I wore one of the guys out and was able to outrun him afterwards.

So yes, the fastest runner won the race but the third fastest runner got second because of his bike strength.  I really think it came down to the capacity to do work, while I appear to have a max speed that I can run at, it isn't affected as much by a hard bike ride as some others may be.

jaretj

4 weeks into the second phase of running

My legs feel a lot better.

Again following the recommendation volume for the Daniels plan and I was at 44.6 miles last week for running,  I took Monday off and felt a lot better going into last week.  Tuesday I was ready for the bike and Wednesday I ran the intervals a little quicker.

I swam 11,800 yds last week in 4 swims where Monday was tough and the rest went well.

I got 6.5 hours on the bike last week with two 40 mile rides with 3X12'(3) intervals and a 51 mile ride done moderately. 

Overall I felt strong the whole week finishing with a straight, easy 2 hour run.

This week has started well, I took Monday off of running again, I could have run but I really wanted to know how I would feel today (Tuesday) after having another Monday off.  Swimming was OK, not where I hoped I'd be, but it's not bad either.

I'm going back to my regular rotation of bike intervals during the week starting with 8X5'(2).  I'm adding an extra minute of rest time in there mainly cuz I need to fill in the 40 miles and feel that the extra minute will allow me to perform and recover better.  I may do some SST on Thursday or stick with the 8X5', I'm not sure yet, it depends on how I feel.

The revised rotation is 4X10'(3), 3X15'(4) and 2X20'(5) where I've added a minute to the rest time on each set.

3 Weeks into the 2nd phase of running

My legs are tired

I've been following the recommended volume for the Daniels plan and I welcomed last weeks lower values.

The last 3 weeks have been 40.1, 40.7, 38.4 miles and with the higher intensity on Wednesdays and Sundays the volume has been about right.  What's been nice is that I've been able to get on the road a few times and off the treadmill and track.  That has made the training more pleasant.

I've backed off the swimming hoping that I'd feel stronger and I have.  I've going to give it another week of lower volume to see if I feel even better.  The last 3 weeks have been 11,700 14,900 and 9600 yards.  I'm planning to be near 10,000 yards again this week.

I've picked up the bike riding this week.  The last 3 weeks have been 4:42, 4:34 and 5:25.  I would like to bring myself up to 6 hours for the next 3 weeks and then 7-8 after that.  I've doing 3X8'(2) two weeks ago and 3X10(3) last week, I'm planning on doing 3X12(3-4) this week and then move into my normal rotation of 8X5(1), 4X10(2), 3X15(3) and 2X20(5) after that.