Planning for TADs

RUN 6.1 miles in a few seconds under an hour
BIKE COMMUTE 9.2 miles
BIKE (ETA) 1 hour and 15.5 miles on Puppy at Lafayette park

Tired and sore! But all good, and I'm mentally on track well enough to push through the tired and sore, so it's not a over-trained, under-rested, blown-out fatigue. Just body re-adapting fatigue.

A morning so wonderful weather-wise that it's easy to overlook. Lots of rain yesterday evening (and a soggy dog walk too from it) but not cool and comfy. The sun rises at 5:40 these days so by run time you almost need sunglasses. But not like Mike joked, in need of sunscreen.

IT, EW, BE, and Mike (back from Boston and Savageman training!) for the run. We were together until Skinker hill, then the guys pulled off the front. Me and EW noted that our HR monitors weren't working (hers no reading, mine way too high again). We chatted about her upcoming trip to NY, about oh lots of things, I can't remember it all. She's fun to run with :)

I was struggling it seemed to run, but didn't walk or want to walk. I wonder if I was alone if I would have walked more? Like yesterday?

In the bike commute in, a guy came up behind me at Vande and TGA and asked which Ironmans I'd done. He did IMWI in 2003? and 2006. My last one was 2014 - 4.5 years ago. Man how time flies.

I've been looking at my calendar and trying to figure out how to get some two a days in. I'm not sure why I want to do this? Just so happy to be out there? Want to spread out my miles better? Not tired enough? Part of it is that RM and I have been toying with the idea of a midweek ride, would have to be afternoon/evening. But where to fit it into my schedule? I google'd "how to triathlon two-a-day" and got the expected advice to alternate body parts, avoid too much impacting in one day. And some good suggestions to slowly add this into the schedule, and to make the second EASY. For example, just a 2-3 mile run or even a 15 minute run.

The matrix as it is now: S=speed, L=Long, M=mid-tempo
Adding in (proposed)
Not sure where to add lower strength? Still struggling to get ideas here...
Need to add: plyometrics, upper & lower strength, core strength, postural strength (more of daily thing). Swimming?


                    Morning             Mid              Afternoon
Monday       M bike                                      (upper strength)
Tuesday       S run+plys                                (core)
Wednesday  L run                                         or commute run
Thursday     M run                                        (S or hills bike)
Friday         Rest
Saturday     L bike or run                              (swims good here)
Sunday       L bike or run                              (...and here)