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I was going to direct message @SeanH
because he commented before (here or "elsewhere") that increasing his run mileage over the off season made a big impact on his performance, however I figured there might be others with input or looking for input too so here it goes.
I am hoping to spend this off season trying to improve my run. I have much to gain across all three sports, however the run is my weakest leg and least time intensive area to work on. For the very short term, I have dropped the bike all together due to travel and am just swimming some and slowly increasing my run mileage. I am at 35, 38 miles the past two weeks looking to get to about 40 mpw. My active average (had a lot of unplanned time off this year) was around 23-25 mpw and prior to that I was pushing to hit 10 mpw. I have been doing this all on 6 pretty easy paced runs sort of akin to the BarryP plan (3 short, 2 medium, 1 long). The short are 4-5 miles, the medium is 6 and my long is currently a double run that this past week totaled 12 (8 and 4). Getting my two medium runs to 7 or 8 will get me to 40 mpw. All my running thus far is easy pace while I build mileage. On just the increased mileage alone, I saw my triathlon 5k drop to about 19:2x. Prior to this season I had never broken 21 minutes.
I have no targets for next year (currently) other than to just be better than this year and to be a bit more open to just hopping in events for fun with no expectations (try a 5k, do a mountain bike event, cyclocross, etc.). Triathlons/duathlons will likely be short course based on the available races nearby. Might throw in a late season longer race (70.3ish), but not sure - Redman is on my radar. Escape Des Moines might be a fun race to target to see if I can win the free Alcatraz spot, however I would need to cut 5-6 minutes to beat the local Nebraskan in my AG should he decide to show up again (which is likely).
I have never done "speed" work or planned "tempo" running outside of races due to fear of injury (and a hatred of running). Once I have reached 40 mpw and am comfortable there, I am not exactly sure where to go next. Is an increase to 40 mpw enough to really see some improvement or do I keep going? Should I introduce tempo and/or speed work or wait until closer to next season? I will re-introduce the bike soon which will make time a little tight to do too much more volume, however I will be limiting my bike to pretty low volume at 3 sessions a week (2 harder 1 hour and 1 longer ride if possible on the weekends). I am not a great biker, but am confident I can get my swim/bike form back to the same level it was in time for next season.So basically, after all my babbling, the question is what next once I hit my arbitrary target of 40 mpw?