I have been able to drop my swim times about 10% per year. Swimming got easier and more enjoyable with progression. Posture improvements, just grooving the breathing/stroke action. IDK - hard to believe I could barely swim 2 laps back in '12, !

But for running it's been carnage. Beginning from a non-run status, I've stuck with it through injury etc, because running is no doubt the best for overall fitness & health (like running from the reaper). Last year I did 25:40 off the bike, which was just short of my goal time of a pedestrian 25:00.

I started doing a run focus this year and want to drop my 5K PR by 10%.
Today's 5K @ the West Van race was 24:21, on no gels which causes my stomach to burn at high output. Great race event tho, 600 runners. I started too far back behind the 25 pacer and had to move up through a busy field. Had no kick at the end.

Actually today was my first 5K ever, as a pure run race. Pretty sure I'm going to do more races before my May-June-July triathlons. I had no heart issues today :)

I can't match that intensity training alone. Is 10% doable at the age of 60?

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