Under the "less is much more if it is intense" model, I thought I would share what my typical training weeks look like at this point.  I am about 6 months out from IM Arizona and 3 weeks from the Muncie Endurathon (typically known as the it's so hot I might strokeathon).  This program is a synthesis of Endurancenation.us and Jack Daniel's Running Formula Revised Edition:

• Monday- Run 40 minutes easy pace (9:30 min/mile) and swim one hour
• Tuesday- Run 40 minutes easy pace (9:30 min/mile) and at least 1:15 hour bike with HARD intervals
• Wednesday-Run 15 minutes easy (9:30) and then 3x1 mile at 8 min/mile or less with two minutes easy between intervals, finish run at easy (9:30) pace (total one hour), swim one hour
• Thursday-Long Run of two hours with first hour at easy pace (9:30) and then 3x12 at half marathon pace (8:15)
• Friday-One hour swim
• Saturday-3 hour ride with intervals followed by a "Brick" of a 30 minute run (15 minutes out easy and 15 minutes back working
• Sunday-2-3 hour ride with intervals followed by a "Brick" of a 30 minute run (15 minutes out easy and 15 minutes back working

Rinse and repeat for a weekly total of 6 runs, 3 bikes and 3 swims.  What is different this year?  No rest days.  Yes, I can take one on Monday or Friday if needed, but well, they haven't been needed.  The swim feels good on those days and I end up feeling better than I would with a day off.  I am also running more.  Six days a week but with reduced time on my feet.  My legs feel stronger and healthier.  The other thing that is different is the intensity.  I can work hard only two days on the run to avoid the risk of injury.  On the bike, I can work hard all three days with no risk of injury.  This year I am still learning how to really attack the bike.  With swimming I have added a lot of "Force" workouts with the pull buoy.  I really need to get my back and shoulders stronger in the swim.

What is missing?  Heart rate.  Yes, it is important but it lies (for me).  Significantly.  After wearing a heart rate monitor for much of last year, I have developed a "real feel" for my heart rate.  I think heart rate can be a great tool to make sure you are working hard enough if you take it in context of the environment (heat etc.).  I know that heart rate is very helpful to make sure I don't blow up in races.  With training, it is okay and even desirable to blow up.

As you can see, my life now revolves around intervals.  The intensity helps in races and in life.  Since IM Wisconsin, I have lost 14 pounds.  I attribute that to a focus on intensity and a bit better portion control.  Less weight to carry makes me faster and less prone to injury.

At this point in the season, I am very happy where I am in my training.  I am starting to understand that this is a cumulative process over years, not days or weeks.  As I age, I am also seeing that the intervals are the key to a healthy body.  I practiced LSD (long slow distance)perfectly/painlessly and I became very efficient at carrying my weight around slowly for a long distance.  Thanks to the Greek Goddess and a bit of other prodding, I have seen the light and it involves hard work and dedication.  Not more time, just more effort.

Last week the Coach and I vacated.  I had dug quite a whole with fatigue and my training.  I knew it was time to back off and recover.  The only thing I did for six days is some minimal running along the beach.  It was a great choice and I have come back this week even stronger.  Tomorrow I participate in my first 40k cycling time trial...

  

 

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