That is what I am questioning now. I got the plan from BeginnerTriathlete.com and I am using it because it is one of the very few IM's that do not include weight training. I will hit the weights again after the IM when I go back to sprint for a while but for now I have no desire to what-so-ever. I am just about half way through and I am in week 11 of base 2. With out me boring every one and blabing on and on this is where you can find the program: [url]http://www.beginnertriathlete.com/beginnertriathlete.com/Beginner IM Plan/pdf/Week11.pdf[/url] the anticipated results are simply finishing. Finally it's not a slower speed at longer distances it's slower period. I used to be able to run a 30 minute 4 mile (which is not fast I know) at the drop of a hat and I mean that I ran it a few times at 11 at night after parting a few times. Now I can still run it but damn my heart rate is well over 180 average. I ran 90 minutes on tuesday and logged an average of a 7:44 pace and my avg heart rate for the run was 183. I just couldn't hold that for much longer.

Yeah I think I might just blow off the go slow stuff all the time. The reason I say this is because as I get slower my body has to work harder and harder. I don't think there is a pace I can run at all anymore and have my heart rate under 150.

The HR stuff may very well be accumulated fatigue. Not uncommon at all. Do you have any other symptoms of overtraining?

Just a guess...

I'd agree with the thoughts of nutrition and rest... Make sure those are on track as well as there is more to distance training than just the long workouts!

I don't think I am getting sick and on my rest days I rest because I am ginuinely tired and I need to rest. I know my nutrion isn't too bad because I am gaining weight. I take vitamins everyday as well with eating not super fatty foods (I haven't had a McDonalds in 2 years).

I feel like I am getting burned out and the fact that I am slowing down more and more and more isn't helping. Never before have I work up dreading some of the work outs like I have the past few weeks. I am trying to snap out of it and get my focus back. I hope the speed work comes back soon...

I might just get an Vo2 test done soon so I can train better.

one of my female tri friends is in the same boat J-Style. She is on a program similar to yours but has more volume.
Her training has gone from "pushing it" all day every day, to very structured HR zones and power outputs.
She has become MUCH slower than she was about 2 months ago, but her aerobic zone is now MASSIVE due to this type of training. like RED5 said, you need to develop your cardio base. The IM should be completed entirely in you aerobic zone, thats why it needs to be developed.

J Style,
I too am in my 2nd year. Last year I did 5 sprints and a half IM by just going out and running, riding and swiming with not much of a plan. On group rides I would always take the longest pull, race to the top of every hill and so on. Same with runs.

In December I started a training plan from Training Peaks using the virtual coach. This is the first I've ever used a HR monitor. The first 5 weeks were Prep, the last two and a half have been base1. Using the HR monitor and following the plan I too thought I could and should be going faster than I was. I didn't feel as exhausted and run down after workouts and I didn't ever get my effort level up too high like I did every time I went out last year.

Yet just in the last two weeks I've really started to notice changes. If I'm doing a training ride on my trainer (Im snowbound now) I am doing a higher resistance level and a higher gear at the same HR I was two weeks ago. So for instance I was pedaling at a cadence of 90rpm at level 3 on the trainer and in my 4th highest gear at 144-150bpm two weeks ago. Monday I did 2 straight hours on the trainer in one gear higher at level 4 on the trainer but with the same HR. Yet when I was done, other than a sore rear from sitting on the trainer for so long, I did not feel like I put out any more effort than when I did the same ride at an easier level and lower gear. Yet, I also did not feel like I did a full blown go as hard as you can go workout.

So my point is that If you are following a plan and not using a HR monitor get one. Also, log your data, as while you may feel like you are not putting out as hard as you should you should see results. I am trying to stick to my plan to a T, I have 5+ more months of Base for IMWI and just in the first month I have seen my biking get stronger as I've said, my swim times are now where I am averaging 1:20/100 or better for my main workouts yet I dont' feel like I'm working as hard as I did last year when I was not following a plan. So while I don't feel like I am doing as much the results are already starting to show. The next few months are going to be much of the same but as long as I keep seeing results I"m sticking with.

I agree with what others have said. I'll also throw this out: I followed (loosely) the plan in the book Be Ironfit, and one reason I liked the book was that it had three plans: "Just Finish", "Competitive" and one in the middle of those two. If you've already built up a big base and yet are using a "just finish" IM training program, it might not be for you. I used the Competitive program from Be Ironfit and modified it slightly for my very nutty schedule and the fact that swimming is my strong sport, and I think the plan took me very nicely through a strong race day. Despite being injured on the course, I felt continuously strong throughout, and pretty fresh at the finish. I surprised myself by passing people right and left in the last few miles (no mean feat giving that I was limping like Igor). So I give a thumbs-up to the competitive training plan in that book, and maybe that might be more like what you are looking for? I don't know, just throwing that out in case it helps.

I have been doing the same thinking but in reverse, as I am a natural swimmer. So I'm looking at 1:20/100 so I should get in at around 55 minutes. I have already done a half IM with only a few months of unstructured training and averaged 19.9 on a VERY windy day, so by September I should be able to hold at least 20 mph so that puts me in at about 6:30 minutes. Add a few minutes for transitions and if I can do an 8 minute pace, which is not fast but that should get me in at 3:25 or so. So my goal of sub 10 is realistic, but the bike and run times by themselves are in no means fast by some definitions of the term.

Yes, much of my focus is going to be on the bike so that I can average over 20 and not be too fatigued. I used to race bikes-about 15 years ago- and last spring got back into it. With only 2 weeks of training I was able to enter a time trial and go 20.8mph for a 15 mile TT. Not fast, but not too bad with less than 2 weeks on a bike. This last fall in the same TT I averaged almost 25mph. That was with no structured training at all this summer and after following a set plan and with a HR monitor for the last 7 weeks (4weeks of prep and 3 weeks of the 1st base phase) I feel stronger on the bike then I was 3-4 months ago. So I am confident that since I only trained for 3-4 months last summer and in not a structured plan and was able to average almost 20 in a Half that after 9 or more months of structured training I would hope that I would easily be able to do 20+ mph for a full IM. Plus on the day I did the half, the wind was 20+ mph in your face for the last 6 miles of each of the three loops. Nothing like being in a full tuck going as hard as you can doing 14 mph, or slowing down when you go downhill if you are not pushing hard. I don't recall many bike splits over 23 for that day as it was brutal.

Like I said ealier in this post the first several weeks felt like I was not training hard but am starting to see results each week now and can't wait for the weather to break sometime soon as the snow here in PA is getting deeper every day.

Unfortunately, running is my limiter. Prior to this spring I had never run more than 3 miles in my life. I had finally taught myself to enjoy the run and researched proper running styles and had worked myself up to 25+ miles/week this fall and into December. I was getting faster each week and building quality miles when, during an easy recovery run on a cool day I didnt' stretch properly and suffered a very small tear of the achilles at the insertion of my right ankle bone. Doesn't hurt to bike, swim walk etc...just can't run. So my plans to really work on my run this winter and do a spring marathon have changed to hammer the bike and build as much of a quality base on it as I can while I substitute about 5-6 hours a week of aquajogging and eliptical training for the run. So on top of 13-18 hours per week I am also doing 3 sessions a week at a sports med clinic. Luckily my doc used to run marathons so he is understanding in the training needs and is helping to get me back on track.

Definitely agree, especially with my not being able to really focus on the run at this time due to an injury. I am down to averaging 1:20/100's on my swim and if I can maintain that I will be happy. I am thinking I may even switch to two swims a week and substitute an extra bike, since if I continue to push the swim I may gain what, a couple of minutes at best. But if I use that time on the bike and eventually run I would probably be better served.

Not to get too far from the point of the original post, but I was just trying to show Jstyle what my simalar experiences have been. Trained on my own all last year going as hard as I could every day and had decent times. Trained the last 8 weeks with a structured program and have felt like I have not been working hard enough yet I am already starting to see improvements. If I, and Jstyle, can be patient and keep focusing on quality base it shold pay off in the end.

You will, lad...you will.