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Keep going, if you aren't managing to smash all the sessions out of the pack then sometimes it helps to decide on 1 or 2 sessions in the week that you are going to smash and give the rest your best effort rather than stretching and failing at all sessions.
are you sure you've got those number right though, that's a LOT of running full stop, but a huge amount proportionally!
Sainsburys_Ed-
My problem is that the plan is all about volume and relatively easy effort right now, but I keep smashing certain sessions when I shouldn't and blowing any chance of doing it all.
Numbers are roughly based on the beginnertriathlete plan for beginner IM. I had to jiggle it to make it fit my schedule and adding in extra running is 'easy' as I count the 1h40 of 5-a-side I do a week as part of the running if necessary (I can't just ignore it and I'd bin the idea of an IM before I stop playing 5-a-side).
Also I'm trying to apply 80:20 to my running so out of that 4h probably only 50m or so will be at high intensity, and that's pretty much covered by the 5-a-side, so the rest of the running (~3h10) is nice and easy RPE 3-4 type stuff. Just have to remember not to get carried away which, for me, hopefully means keeping HR under 150bpm.
What knackered me last week was the HM (it was a proper race rather than just a training run) which I ran pretty hard (for me anyway). Usually I don't trust my pacing for longer events so I tend to err on the side of caution but thought I'd push it a little bit on the HM:-
5k: 25:24, HRavg 171, max 184
HM: 2:06:28, HRavg 167, max 182
M: 5:07:24, HRavg 150 (thanks to the walking), max 167A max of only 167 on the marathon! That's scaredy-cat pacing. If I'd known my legs were going to give up at 18 miles anyway then I would have got there a bit quicker!
(The other reason my VDOT drops as distance increases is the extra weight. Cardiac drift comes on faster the more extra weight you're carrying and I'm still carrying at least 10kg too much.)
But, stick a football somewhere front of me and I can't help but run around like an uncontrolled idiot (it's a while ago but it's got the best numbers):-
https://connect.garmin.com/modern/activity/885464110
HR avg of 172 and a max of 199, and that's not a random spike, there's a good few times it goes over 190bpm and, one time, it stays over 190bpm for a good minute and a half.
If only I could learn from that to push myself a bit harder when running at a constant pace. Maybe I will be able to when I get my weight down and my body is having to do less just to fight gravity.
Similar with swimming (can crank out 1:50/100m for 4k at avg 140bpm max 154bpm) and cycling (26kph laps of Richmond Park at avg 158bpm max 170bpm). Guess I need a few swim ladders to get me used to swimming faster and see how my HR responds to the different paces. Wednesday I'll build in a Swim CSS test to my drills.
Anyway, this ^^^ is what happens when I haven't been out running/swimming/cycling; I look at numbers too much.
Greenbank
Not a great week. Have felt knackered all week after last Sunday's HM PB and dropped two usual runs from the week.
Swim: plan 2h10, actual 1h58 - happy with that volume but need more time for drills
Bike: plan 4h30, actual 3h20 - tired and couldn't face another hour on Friday
Run: plan 3h15, actual 2h05 (and 1h40 of that was 5-a-side) - lazy but at least I got a parkrun SB
Plan for this week calls for 2h10 swim, 4h30 bike and 4h run which should be ok now I'm less tired and I can also do a big Friday as I don't need to pick up daughter from school as she's off to a friend's for a sleepover straight from school. Given this I think I'll make my Friday a long swim (4k), get home then 60k on the bike and then straight out on to a 15k run. I may be asleep in the pub later on that night at a friend's birthday party, but it means I can do very little on Saturday.
Get a free age grade %-age boost soon.