Ironman Florida - The Run - Pacing post-injury
Hi guys,
So, IMFL is pretty much upon us. Training was solid and consistent until August 27, when I was laid off completely with a stress fracture in my foot. Normally, the doc would have let me keep riding, swimming and some water running, but I couldn't put ANY weight on my foot, so there you go. I was off of EVERYTHING for 3 weeks. But things are back on track now.... with shortened runs and water running. Both RR were veritable successes, particularly RR2, where I succesfully completed the 60 mins of running, getting just over 5 miles under my belt.
I'm feeling good about the swim and bike, and have done my best to maintain fitness for the run, and have a per mile pace in mind, but I thought I would pitch it here to see what you thought.
Given the circumstances, my Z1 pace plus 30 seconds would be doable for a period of time, but I don't know how long it would be sustainable. That would have me at about 11:20/mile. My plan as of today is to start the run at a 12:30/mile pace, which would give me wiggle room if I still felt good at MIle 18 to pick up the pace if I felt it was the right thing to do.
I'm aiming for a sucessful day following the injury - I thought I was going to miss the race altogether, and am trying to put the pieces in place to make it happen. Insights are appreciated.
Comments
Your runs have been pieced together so far (since injury). But, when you run now, does it hurt? If your running X and walking Y, is your foot hurting at the end of the run interval and the walk interval is to relieve the pain at the site of the fracture?
(Most importantly) If yes, if you hurt after 10-11 min of running, then this might not be a great idea. Don't sabotage a year of past training and potential years of training to come by busting your foot up.
If no, and the only thing lacking is the actual run 'fitness', then a very disciplined Run/Walk strategy should work. If you're really freaking out, then play it conservative. Go super ez on the bike saving all your energy for the run. Then on the run, go slower than scheduled (remember the schedule doesn't factor in a missed month of activity 8 weeks from race day) and use scheduled and extended walk breaks.
You still have to get to The Line like everyone else. So, you better have the physical strength and mental fortitude at that time to get thru it. Patience and Discipline!
You're a studdette for getting this done!
Great questions!
I haven't had pain in my foot while running for 2 weeks now, and it continues to trend toward the positive, which I'm really stoked about. I appreoiate your insights!