Olympic Distance advice...

It looks like you are on track for the swim and run, but I recommend adding more time in the saddle. 112 bike miles for the month of June is pretty light. With that said, congrats on ramping up to your first Oly ... you will be just fine.

... my two cents.

Why are you doing the walk/sprints?

Shane

I was thinking that it may help with my speed while running...I may not even be doing it correctly!  

Thanks...I was thinking that I probably needed more miles on the bike...now I just need to find more time somewhere!

It appears that you have been averaging about 8 hours a week of training since Jun 1st (rough estimate).  If that is the case, here's how I would break up the hours:

3.5-4 hours riding/week
2.5-3 hours running/week
1.5-2 hours swimming/week

In general I would say a weekly long ride of 2-2.5 hours and long run of up to 1:15.

For the remaining hours on the bike, I would focus on just riding on a variety of terrain and if you are comfortable with the weekly volume, then push the pace up a little.

For the running, I would run once per day instead of several times and the remaining run time would be at a comfortable pace.  The only exception to this would be to include strides (30 seconds at 5k race pace with 2:00 easy between) in one or two of your runs.  These should not feel hard but like you are moving fairly quickly but they are short enough that you aren't struggling to maintain pace.  I would cut the sprints out all together; there is little if any benefit to be had from this type of effort.

Good luck,

Shane

You do not need to develop "speed" in most instances.  Speed being the ability to have short/fast bursts and accelerations.  Tris are not 200 meter sprints.  You want to develop a faster overall "pace" which is different.  To do that you need to get miles in the legs and develop your aerobic system.  Run more and run smart.  Training at high intensity for a newer runner is not an effective way to train for long-term gains.

Thanks for the responses...I will certainly work towards those ideas.


See you in Kona...well, at least in White Lake!


Thanks again!