Last month I started back into a 6 days per week training schedule. The group that I train with also set a goal by entering into a half marathon in Invermere B.C. The training was significantly more gradual then I have put myself through before. Seeing the effects of this gradual type of training has given me a new approach to my training. I haven't had nearly the amount of strains and injuries I've experienced with my previous spring loaded approach. We ran the Half marathon last weekend and although 4 weeks is not by any means sufficient enough time to prepare the body for a 21km run, I actually didn't perform half bad. My finish time for the roller coaster course was 1hr 37min. This earned me a silver medal in my age category and 10th place overall.
After recovering this week from the run I also registered in a sprint triathlon that takes place September 12, 2009. I had to submit a swim time for 750m along with my registration so during one of my swim sessions I timed myself and 14min was the result.

Just to give you a brief outline of my training routine:
Days 1, 3, 5 I spend on the track and weight room
30 min of jogging
5x15 curls, elevated pushups, situps
5x15 military press, rows, situps
5x15 squats, hamstring curls, calf raises

Days 2,4,6 Are outside running
10-15km with 5x15 pushups, situps at halfway point.

In addition I swim 2-3 times per week