training for a triathlon PR

Wonder how I train for a triathlon (and a 2 mile swim and a half marathon and a 31 mile trail run)? It's often less than ideal in terms of quantity since I'm trying to juggle three part-time jobs and a family, but I try to put in maximum effort when I do make the time to train or, as Sensei Paul says, "level 10 effort!" When I'm training for a triathlon, I'm satisfied if I get three to four workouts in each week - a bike, a swim, a run and a "brick" where I do two activities consecutively, ideally a bike followed by a run since that is the hardest transition to make during the triathlon. Last week was one of those less than ideal weeks for pure triathlon training, but I kept moving. I'm currently training for my third Cohasset Triathlon (1/4 mile swim, 12 mile bike, 3.2 mile run) on June 30th, while keeping the training for my hardest and last event of the next five months  - a 31 mile trail run in October - on the back burner.  I'm also one month into the beginning of martial arts lessons at Revolution Martial Fitness. Here is what my training week looked like last week.

SUNDAY 6/16: Cohasset course 15 minute swim & 3.3 mile hilly run at an 8:52 pace (For me, anything faster than a 9:15 pace is pushing it.)

MONDAY 6/17: 60 minute martial arts class full of push-ups, v-sits, crunches, and Jiu Jitsu Trap Roll Escapes (Think intense wrestling!)

TUESDAY 6/18: Morning track workout - 2 miles of Fartlek-style interval laps, 50 overhead tricep extensions with weights, 50 crunches, 100 side step-ups with weights. Evening workout - 60 minute martial arts class full of push-ups, v-sits, crunches, and Jiu Jitsu Trap Roll Escapes.

WEDNESDAY 6/19: Active recovery day - 2 mile walk with Casey and his friend

THURSDAY 6/20: 3.5 mile train run

FRIDAY 6/21: 10 mile bike ride in the morning and a 1/4 mile swim in the afternoon at Walden Pond

SATURDAY 6/22: Active recovery day - 2 mile walk of the Flume Gorge in New Hampshire with the family for my birthday

SUNDAY 6/23: 3 mile intermediate hike up Mt. Pemigewasset with Casey

Tri Course Training | June 16

Track Workout | June18

Trail Run | June 20

I'm hoping to set another PR (personal record) at this Sunday's triathlon - the only event in the next five months where I have a goal of setting a PR in terms of time. 1:27:45 is the time to beat. I'll be racing for The Scott Rigsby Foundation's Team Unthinkables to raise awareness and funds for those with loss of limb or mobility, including returning Veterans, children and victims of this year's Boston Marathon bombings. Scott's vision, determination and success is an inspiration to me and so many. As he said, "I want people to look at me and say, 'If that guy can do it with no legs, then I can!'"

Please consider making a donation.

http://www.scottrigsbyfoundation.org/index.cfm?fuseaction=donorDrive.participant&participantID=1922