Long run frequency???

It sounds like you have developed the endurance side of your running, so I wouldn't run anymore 20 milers.  20 miles is a long way to run and it takes a lot of recovery time. 

You don't have anything in your logs, so this is more general advice: I would run shorter distances and mix in some faster runs.  This would help with the speed side of your long runs and keep your runner's legs strong for the IM training. 

Above all else don't get injured. 

For most IM athletes (especially first-timers), it is less disadvantageous to "skimp" on the run training--especially the very long runs--than they generally believe.  The challenge for them isn't to run 26.2 miles when they are fatigued.  The challenge is to get themselves to T2 in the least fatigued state possible.  And then have just enough run durability to keep moving.

I don't mean to say long runs (or rides or swims) aren't valuable.  But people generally ascribe too much importance to those sessions, even months away from IM, and not enough on the value of simple consistency. 

Most all of the adaptations you need for the IM run can be achieved without running as long as you are doing.  And most of them can be achieved with less recovery "cost" as well which becomes critical when you are trying to train 3 disciplines at the same time.

Does that help?

OK folks please accept my appologies for not filling out my logs. I understand that specific questions need to have the data for people to compare. Our home computer crashed (blue screen) on Feb 4 and returned from the shop on the 5th. We left for family vacation on the 6th. I have entered the data from Feb 6 into my logs and will keep them up to date from now on. The swim data is not shown because I don't wear my Garmin in the pool. I have been swimming twice a week and I just have been swimming 100 lengths freestyle no intervals just swimming along. Usually this takes between 58 and 60 minutes.

My LTHR was 164 last year. I haven't tested it this year. I live in upstate NY so my riding is done inside on a KK fluid trainer and some On The Road DVDs.

I am not currently following a plan, but am trying to lose 20 or so pounds prior to the season starting. My goal is to be 190 by May. 

Thanks for your patience.

Kevin

Sorry for being the source of all your questions. 

In the end, there's no need to make it complex.  What you want is to develop a program that you can execute consistently (week after week) and allows you enough recovery so that you can gradually add to the training load (through either increased intensity or volume) and build your fitness level.  As you get closer to your IM, more of that load should get focused on volume (get used to going steady for a long time).  But for much of your "base building", it really doesn't matter which lever you pull as long as you don't add too much of either too quickly and end up injured or burnt-out--resulting in a loss of the consistency you are looking for.


But let's assume for a minute that you can handle roughly 30mpw of running at the moment--not clear that's the case from the info you've given, but you have run a few weeks near there recently.  Here's one way you could think about setting things up (there are others too and which is 'best' will depend upon your ability to handle the training with all your other life demands--again, a method that allows you to remain consistent will trump any method that is theoretically more efficient).

If you do 5 runs/wk, then you could do runs of 3, 3, 6, 6 & 12.  (If you are forced to only do 4, then perhaps 4, 6, 8 & 12.)

Do some strides (6-8) after one of the 3 mile runs.  For the strides, try to do them on relatively level ground (some prefer a slight downhill) and accelerate to a little faster than 5k pace (i.e., not an 'all-out' sprint) over ~30 seconds.  Walk, or jog very easy, back to the start and repeat. 

You could do the other 3 mile run as a a brick if you like (though it's not necessary if you prefer to separate them). 

Choose one of the 6mi runs and make part of it a tempo run, doing say 2-3mi at/near 10k pace (~LTHR).  If you are not feeling up to that pace for whatever reason, try to shoot for half-marathon pacing (high-z3) but stretch out the duration of the tempo segment a little farther.

As an alternative to that tempo run some weeks (or, in addition, if you are feeling really good for some reason), you could do 8-10 of your 12 miler at something near marathon pace (z3 HR).

For the bike, I think 3x/wk is a minimum to shoot for.  If you are stuck on the trainer right now keep them shorter, but ride them hard.  Intervals, long tempo, whatever.  As the weather improves, start getting longer rides outside.  The longer you ride, the closer to 'IM effort'.  Ride harder on more intermediate distance rides.  It's difficult to give you specific advice without knowing what kind of schedule you can or would like to carry out.  As with running, the key remains consistency with a gradual buid of training load.

For swimming, I think it would be very helpful if you can do a 3rd swim.  But, especially if you are only swimming 2x, I would not do a 100 length easy swim.  All your swimming should be harder efforts.  Intervals can range from 50s to 500s.  Keep the rest between them short and keep the intensity as high as you can hold for the duration of the workout.  Only when you get within the final 8 weeks or so before your IM would I start doing some longer, steady swimming.  For now, stick with 'bang for the buck' intensity.

Again, the key is consistency.  If anything I've suggested here would make it difficult for you to repeat week after week, then you need to figure out an adjustment.  There is no magic plan that will get keep you running during the last hours of your IM.  You need to build the best fitness that you can (within all the constraints that you have) and then pace yourself well on race day so that you get to T2 in good shape.  Because of that, I would prioritize your swim & bike fitness over worrying about your running beyond getting consistent work done (i.e., all those suggestions above about strides and tempo and paces are far less important than just running easy 5x/wk for 30+ miles in total week after week).  If you have extra time or extra energy, put it into riding/simmming more/harder.

Then relax and enjoy the journey.  But I am sure you will have even more questions now.