One of the biggest problems is most triathletes don't run 5-6-7x per week. Instead they run 2-3 maybe 4 times per week if they get lucky.
it's going to be hard making significant gains doing that.

Ironically I redid & reposted a blog post on this last night with results from a former co-worker of mine: http://accelerate3.com/...re-not-the-solution/

fwiw my "key" workout is done ~ 3-4x per week. It's a 7 - 8.5 mile aerobic run. I run fast 1x week and run long 1x week. The long run is also aerobic.

---

Brian Stover USAT LII
Accelerate3 Coaching
Insta

I ran. A lot. Every day, even if just 15min off a bike. Lots of short fartleks, a long run and a weekly build run.
Best run at half distance is 1:27.

I know the common wisdom is "pace the bike", but I found that pushing the pace on the bike never affected my run much.

Yep, you can always find exceptions. I guess I will look for a heavy elite running the marathon.

Point is MOST folks are over weight, period.

---

Dave Campbell | Facebook | @DaveECampbell | h2ofun@h2ofun.net

Boom Nutrition code 19F4Y3 $5 off 24 pack box | Bionic Runner | PowerCranks | Velotron | Spruzzamist

Lions don't lose sleep worrying about the sheep

So whats better:
Athlete A: 60mpw running mostly easy with a few aerobic runs (faster than IM pace but slower than marathon pace)
Athlete B: 50mpw running mostly easy with a fast/track workout.

In the beginning of the season probably A. Once racing season begins probably B.

That being said, so many variables though that are not taken into account.

Just by manipulating frequency, duration, intensity & volume I can make a 35 mile week harder and harder to recover from than a 60 mile week. Add in the S/B and it's easy, if not easier, to create an awesome disaster than a masterpiece.

---

Brian Stover USAT LII
Accelerate3 Coaching
Insta

This says it better: http://forum.slowtwitch.com/...ost=4081636#p4081636

---

Brian Stover USAT LII
Accelerate3 Coaching
Insta

I followed BarryP and Desert Dude's recommendations - listen to them. 6 years ago I was 28 and ran a 1:42 half marathon (always a swimmer, never ran before). Followed some cookie cutter 3-4x per week programs for next 3 years, only progressed to 1:33. 3 years ago started running 6x per week following BarryP and dropped to 1:23 HM and 1:28 HIM run at 33. No hard runs in training, ever. All training is around 8 min/mile, almost 2 minutes slower than HM pace. 40-45 mpw for HIM training.

I am 6'2" 180 btw

---

Strava

i'm not sure how you guys are managing to run 60 mpw (8/9 hours) and still find time for riding, swimming plus work, family etc.

+1!

That is, unless I get to log miles for chasing my kids all day, in which case I believe 60mpw is conservtive! ;)(pink?!)

I log about 3000 steps when at work from 8 - 4, but then I log around 7000 steps from 4.30 - 7.30 chasing the kids around getting them ready for bed etc! So yeah I might start including those!

I switched from hilly 1/2's (Rev3 & Toughman) to a really flat one (Florida). Man did I get faster......

My 30mile weeks must be a bit soft then!

I had my best running gains when I was running 6x a week. But that was when I wasn't swimming and I was only ridding twice a week. Now I'm struggling to figure how to logistically fit 5 runs alongside of 4 rides and 3 swims. I'd be interested in seeing how others schedule this balance.

---

Matt

Being retired helps :)

---

Dave Campbell | Facebook | @DaveECampbell | h2ofun@h2ofun.net

Boom Nutrition code 19F4Y3 $5 off 24 pack box | Bionic Runner | PowerCranks | Velotron | Spruzzamist

Lions don't lose sleep worrying about the sheep

I think it comes down to what your strengths are and what discipline you can sacrifice a little. I'm a shit runner (1.42 for HIM) so am focusing more on that and riding/swimming less as I'm a bit stronger on those legs (2.29/27). The 2.29 was done on 1 x 50km shop ride a week. I find that if I work hard on my run, I can bike as little as once a week and don't lose much (any?) bike fitness. I've got a bit of a swimming background so can just swim once a week if I need to. There do seem to be a few people that have a heavy emphasis on running and not the other two disciplines, especially swimming and really struggle to get near the podium. Can't swim, won't swim...

Having any luck with volume increase? Seems my 30miles/50k weeks are lame around these parts!

I'm doing a similar mileage.

It's hard to say at this stage, I had a 2 month injury lay off, starting back running doing 80/20 6 weeks ago and haven't had too many chances to test myself. I did a sprint and the 5km was a pb in a sprint despite only having 4 weeks low intensity running under my belt, but then a few days ago I did a 5km TT and did abysmally! Probably went out too hard. One thing I have noticed is how easy it is to get the mileage in when you're doing it easy. I did a 20km run at lunch (my boss was away) went back to work and it felt like I'd gone for a light 3km jog. The next day I ran again totally forgetting I'd ran 20km the day before. I'm struggling to see how I can fast in a race off all this slow, easy stuff, but I'll persevere and see how I go.

I hear u re:speed on workouts. Long run
I was Doing 90mins at 5min pace per k and that would beat me up a bit and I would have to stop occasionally. Dropping back to 5:15 pace im much better for it but I'm not sure if that means all other runs should equal that pace or not. I only really have half irons left now so don't need a huge amount of speed work.
Well done on the 5k pb- I have a half in 8 weeks so that gives me hope!

Yeah I've got Busselton 70.3 in 8 weeks. Am aiming to ease back on the riding and increase my running to see how I go.

Ditto. Forgot u are west Aussie! I'm doing Karri valley next week too. I'm hoping a bit of increased kms before busso will serve us well!

cool, yeah can't make Karri valley, but doing the Shoalwater OD, Mullaloo OD and Hillarys sprint.

The best way to improve your half IM run time is to get faster in an open half marathon while NOT losing swim and bike speed. In theory this is easy in practice it's hard. Probably the easiest way is to lose 15 lbs and not lose bike power and maybe lose a bit of swim buoyancy, but the wetsuit will help neutralize that.

I thought about doing Hilary's again because I did the first one but I'm running out of mojo, it's a long season. 80bucks for a sprint hurts too. Would have done shoal water but a bit close to Karri valley.

5min/k 5:10-5:15k for long runs doesn't really matter. basically you should be able to speak in paragraphs when running aerobic runs.

Although talking and running in Busso means you're chances of eating a fly are very, very high.

If you can maintain riding while increase running you'd be really solid there. The bike course favors a high P/CdA ratio not necessarily a high power output. Don't get me wrong, you can never have enough power but less drag is good as well.

---

Brian Stover USAT LII
Accelerate3 Coaching
Insta

Haha it's not too bad in winter when they have the half. Summer on the other hand for the full...

And yeh the bike course is as fast as it gets really. I did 2:27 on 184 watts last year. My bike is better this year but my run isn't as strong. Maybe a symptom of stronger biking I'm not sure. I tend to start the season strong and fade. I'll see if I can work it up to 45mile weeks from 30 in the 8 weeks prior to busso.