Those times don’t add up to a 2.45??? Or transitions took you 15+ minutes overall?

Anyway, based on those times seems like your main weakness is the run (unless it’s a pacing issue that caused you to burn out before starting to run).

Sorry, these are my best splits over the two races. Never managed to combine them together in one race unfortunately !!

Running training has been inconsistent due to injury. I am building in some strength training to see if that helps.

To answer your question about what you should do in the offseason. It depends. I switch over to gravel biking and add in some more strength training. I’ll still throw in a run here and there as well as a swim. Some trying to improve on one leg by doing something like a large swim block or large run block. I think it varies quite a bit.

I am no coach, but for me, if I was getting injuries from running, I would change my runs to lower intensity but maybe higher volume runs, and start adding in flexibility and mobility training for my feet and knees. I don't think it is a strength issue.

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- Jordan

My Strava

Thanks v much. Have been doing quite a lot of tempo blocks and hill repeats stuff.

If you've been getting injured a lot, I'd cut all that out. Both Tempo and Hill repeats carry high risks for causing overuse injuries. Go back to running easy, frequently. ... Well, first I'd take some time to properly heal from any nagging injuries / niggles.

Once you are completely healthy, consider something like a BarryP style run program. All easy running, 6 days a week. Build volume conservatively (< 10% per week) following the plan up to the recommended volume for your chosen race distance.

As a former injury prone runner, I adopted the above approach 3 years ago. I used to get every running injury you can name: ITBS, PFS, platar faciitis, neuromas, achilles tendonitis, abdominal strains, etc. The first year I did nothing but easy, slow running (outside of races). I haven't been injured since, and now I can do whatever I want, hills, tempo, threshold, all-out 400s, etc. Last Dec-March I did the "100 runs in 100 days" challege (aka 100/100): running every day, often 2-4 times in a day...averaging 40+ miles per week for 3 months. Again, zero injuries---zedo niggles, zero twinges.

will - I would suggest reading Joel Friel's training bible - this is a great book after you have completed your first season. There is tons of great background info here and learning how to "listen" to you body while training. He also provides very detailed worksheets to setup and track training blocks. Overall a great book.

BJO

Thanks v much. That’s interesting. Have to say I never got injured when I was running that way before.

Many thanks. I have it but it’s still on the shelf !! I am long overdue reading it. Will