Bob McCallum IMAZ race plan... or more like a realistic self-assessment
I had high hopes and expectations for IMAZ. This was my race to throw down a sub-10:40 time. Then I got injured and could not run for 10 weeks from late-June to early-September. I started my 12 week IM focused training block in a proverbial hole from a run perspective. The injury also bothered me on the bike.
I started the 12 week block feeling okay. My injury had more or less healed. I wasn't in the running shape I had hoped to be in starting the 12 week block. I had two solid weeks of training and then I developed a respiratory infection that sidelined me for almost two weeks. Then I got about five weeks of good training in before I jacked up the MCL in my right knee. No bike training for a week and no run training for nearly two weeks. I've spent the last two weeks just doing short runs.
My swim is right where it needs to be. 1:05-1:08 is the probable range for my IMAZ swim.
My bike training was about 90% combat effective. My 90% is better than 90% of everyone out there so I'll still be strong there. I was hoping to average about 215W for the ride but I'm going to go more conservative and target 200-205W. I did a 5:15 bike split at IMTX last year with a NP of 197W so I would think a similar (or faster) time is probable but whatever 200-205W gets me is what it gets me. I did a 4:30 ride at 215W this past Sunday and felt pretty good so I think easing up on the gas a few watts may help the question mark that is the run.
The run is going to be the huge X Factor. I'm maybe 60% combat effective there. My run training has sucked due to the injury issues. I'm going to have to rely on my base endurance and cooler temps. My original goal was a 9:00/mile marathon. I'm going to run a steady 9:30/mile pace the first 6 miles and see how it shakes out. Anything after that is going to be RPE. I wouldn't be surprised by a 3:59 or a 4:39. I just haven't logged the miles I would've liked to so I'm just clueless how the run will unfold.
Sub-11:00 is probably still doable. Even being conservative ~ 1:08 swim, 5:15 bike (wind dependent, of course), :10 T1/T2 ~ would leave me a 4:26 marathon to go under 11:00. I just don't know what to expect though. If my marathon is 3:56 or 4:26 or 4:46 - it is what it is.
I'm changing my run training for next year. It was just a matter of time before the injury bug hit me. I was "only" running three times per week and my long runs were accounting for 50% of my weekly volume. It worked okay for me for three years and I think it caught up to me this year. I'm becoming more of a believer in the "run more frequently but at shorter distances" school of thought.
Comments
Will see you out there. Sounds like we might have a draft pack with just ENers.