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Modifying Training Coming Off Injury - 7 weeks to IM

chadmfurlongchadmfurlong
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Rich,

It was great to meet you in person Saturday at the team lunch in Racine.  I had a great race for me ... 5:21.  I talked to you briefly after lunch about the calf/soleus injury i've been dealing with since mid-June.  It looks like the rest/ice/stretching/strengthening work finally paid off as i was able to run (except aid station walking) the whole 13.1 at Racine ... granted at a purposeful much slower pace than i'm capable of.

So I am looking for your guidance on how i efectively ease back into my running workouts given prior to Racine i have only been running once per week like 1 - 2 miles and hitting the bike harder in lieu of that -- that's why i'm shocked i ran Racine without any issues or signs of issues in that calf - so awesome.  Today i am switching plans from the Beginner HIM to the Beginner IM in week 14 shooting for Madison as my A race (first IM). 

Please send me some specific guidance on how to recover this week after Racine and how to blend runs back in without stressing the calf.

Thanks Rich or Patrick!

Chad

Comments

  • Coach PatrickCoach Patrick
    Chad - the 1st, and most important step, is making sure that you are recovered. There's really no need to join the heart of this week is you are still recovering from the race. I recommend that you check out www.athletestreatingathletes.com for some advice and or videos on how to take care of your soleus.

    When the training ramps back up again, you want to make sure that you start every single one with a good warm-up. For now I would stick to running on only the days you have to: the Tuesday interval run, and the Thursday long run. Anything else should be no more than 15 min. and either just before or just after the bike.

    My only concern is your jumping from 0 to 100% of these individual loan workouts. Don't be afraid to die the intensity back to a point that feels almost too easy. Remember that successful running in Ironman is not slowing down, not having some sort of unassailable vDOT.
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