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I have a similar schedule.
- 54km commute three-days-a-week.
- Three runs per week (tempo, intervals, long)
- Three gym sessions (semi-full body in that I only do legs once a week.)
Recovery was my biggest problem so I decided to take the somewhat extreme measure of splitting everything over three days meaning I have full rest/recovery days.
Example:
Monday
AM - Tempo Run
Commute to/from work
PM - GymTuesday - Nothing
Wednesday
AM - Interval runs
Commute to/from work
PM - GymRegarding nutrition. Eat, a lot! I average 3000 calories-a-day whilst trying to keep roughly to my macros. I'm a vegetarian so I found really getting nutrition sorted aided massively in both performance and recovery.
As someone mentioned above you will struggle to make massive gains in any field but I like being an all-rounder. I have simple health and fitness goals I aim to maintain:
Sub 1:45 half marathon
Sub 20min 5k
Deadlift/Squat 2 x bodyweight
10 x strict pull ups
30 x push upsNot crazy achievements but being 38, being able to do them means I feel in good health.
- 54km commute three-days-a-week.
Hobo-
Sub 1:45 half marathon
Sub 20min 5k
10 x strict pull ups
30 x push upsMy stats from pre injury. I'm almost 37 and I've been a vegan for over 20 years.
Right now my main focus is strength. I really want to get back to 1.5xbw squat and 2xbw dead (I just got to 1xbw bench so that's done).My nutrition is 95% on point now. I'm gaining weight and shrinking at the same time.
The last piece of the puzzle, sleep, is out of my control at the moment and I think that that has the biggest impact on my progress and recovery. I'll just have to grind it out for few more weeks.
pit
Is doing starting strength, commuting 40-50km 5 days a week, and one long weekend ride too much or am I just not eating enough? 4 weeks in and I have all symptoms of overtraining, including depression which is really annoying.