Once a runner always a runner

The 3rd discipline of triathlon, the run.  Since last year's entire run focus, the run has been going well plus on top of that, I've finally got a plan to stay as injury free as possible.  I don't do any speed work at all.  My body just can't handle the speed anymore.  I keep my miles in high 20s to mid 30s per week and just go easy if I feel like it or sometimes I just get some tempo miles in if I feel good.

As the cycling increases, I'll ease back on the run a little bit knowing I brought a decent base from the winter.  The miles and miles in sub 30 degree weather with snow on ground this winter are paying off.  The legs continue to feel fine as I tick off the miles.  I can tell the legs aren't ready yet for the 26.2 but I felt the same last May in the preparation for Baltimore.  Soon enough as the training continues, 10 milers will seem easy and not even a warmup.  I wonder how long before that conditioning starts to deteriorate with age where it's always tough no matter what.  At least as I approach 40, that's not happening.

This summer on July 31st all my running PRs reset.  That's my plan I get to set new PRs since I don't think I'll ever see my 10k or 5k PRs again.  The saddest thing about my 10k PR is back in late 90s there really wasn't a lot of 10ks to compete in and now there are tons.  I only got about 2 10ks per season to lower my PR and never could quite get a perfect day on a perfect course to break 34.  I really wanted a sub 34 10k PR but oh well I'll get a new one next year.

I've been trying to figure out a goal for the Ironman marathon split.  At Canada in 08, I ran a 3:25 and didn't feel in peak marathon shape.  I had battled a bunch of injuries in the lead up.  The Arizona course is an easier run course so that with more experience and even more run base, I came up with a good number.  3:05 which would put my split in past couple of years, right there close to best in the over 40 men splits.  In last years, an ex-pro ran a sub 3 split being over 40.  So assuming no ex-pros, I'm shooting to have the fastest run split.  A 3:05 is just right around 7 minute mile pace...so the training commences where if I'm completely dead 7 minute pace should still feel easy.

Stay tuned for the last discipline of the Ironman, nutrition.