Two steps forward, one step back ...

One step forward : 

A few days ago I found out that my training zones on the bike had improved meaning my base speed has improved.

Second step forward :

My swim pace actually isn't horrible.

Embarrassingly, I freaked out a bit infront of my swim coach last week. Based on the fact that I was only completing 1600 - 1800m in my 1hr sessions, I concluded my pace is nowhere near where it needs to be to finish the 3.8km IM swim in the 2h20min time limit. He gave me a reality check though:

Just what I needed:
A swift kick in the pants

(a) i've only been swimming 3 x week for 3 weeks so ... CHILL. IT'S STILL EARLY DAYS.

(b) my 100m time is about 2min10sec. If I maintain that pace, I will finish 3.8km in roughly 1h20 (leaving an extra hour to account for the open water and swimming in a pack). Thanks Will. I needed that.

One step back: 

My running is not where I thought it was and needs work.

Today I found out that my run zones haven't budged.
Grrr ... So the plan is to add in some more Zone 1 running after some of my rides, and bring the speed down a bit to force quicker adaptation. Grrr ... Zone 1 already felt uber slow and now I have to go slower? Boo.

New plan:

February Bike/Run Program

In addition to my immovable run zones, I got a video analysis done of my running the other day to see if I'm forefoot running correctly. Conclusion : Not really.

PROS: I've increased my cadence, I've shortened my stride, I'm landing on my forefoot.
CONS: I'm wasting a lot of energy in up/down movement, I'm still landing with a mostly straight leg, my heel is not dropping.

I left the session with some specific exercises and drills and am to come back in a month to see if I've improved.