Run Philosophy

It's now around noon on a hot summer day and you have spent the last 2-4 hours riding a bike and swimming. Funny the irony in triathlon that they would leave the most difficult event until the hottest part of the day. Here are the things I focus on in training:

Bricks - Not sure where the name originated but this is the concept of practicing the bike-run transition. This technique will allow you to train your legs muscle for the switch over. Personally I prefer short interation of bricks.
For example: 10 bike;10 run;10 bike;10 run
These work well when training indoors in the winter.

Occassionally I'll mix in a longer set for endurance. 1hour ride, 30 min run.

I find these help with the most difficult part of a race which personally is the 1st mile of the run.

Hills and Speed - Running long weekend sets is important although I like to mix in at least one power set a week of hills or speed. It's mentally very challenging to be working these high intensity sets although I find if really helps endurance in the 2nd half of the race when people start bonking on the smallest of hills.

• Hills - 6-10 reps of a 400 M hill. Slow jog down the hill. Try to maintain contact pace on the way up through each set.
• Speed - 6-10 reps of 400M. Slow jog between each set for 30sec - 1min.
  

Now that the weather had improved I'll periodically update my training progress.