I've been given the green light to run 1x a week for 10min, slowly increasing. Rest of run volume should be dumped into pool / bike. When I am back at 100%, how do you suggest dialing back in the runs? At Week 2, the longest run 60min. How do I ramp back up in a few weeks and get to where I need to be for that HIM in August?
Do I submit another road map, given the century 6/8, him 8/17 and a sprint 9/7.
I've been given the green light to run 1x a week for 10min, slowly increasing. Rest of run volume should be dumped into pool / bike. When I am back at 100%, how do you suggest dialing back in the runs? At Week 2, the longest run 60min. How do I ramp back up in a few weeks and get to where I need to be for that HIM in August?
Do I submit another road map, given the century 6/8, him 8/17 and a sprint 9/7.
Thanks!
Beth
Yes, please submit a race survey again so I can get everything I need in one place. Thanks.
...I am triathlon jail - still have PF - major flare up this week - , and to pile it on, I have a should something happening that is preventing me from swimming (chiro said I can swim, but I don't want to mess with a shoulder). I am going to my ortho on Tuesday, and feel like this season is going down in flames real fast. I will keep you posted, but I am not sure I can count on a HIM this year. Maybe one sprint in September? We have a last chance the weekend of 9/7, and it does offer an OLY. Will keep you posted.
...I am triathlon jail - still have PF - major flare up this week - , and to pile it on, I have a should something happening that is preventing me from swimming (chiro said I can swim, but I don't want to mess with a shoulder). I am going to my ortho on Tuesday, and feel like this season is going down in flames real fast. I will keep you posted, but I am not sure I can count on a HIM this year. Maybe one sprint in September? We have a last chance the weekend of 9/7, and it does offer an OLY. Will keep you posted.
Beth
Ugg...PF sucks. Can take a long time to fix, along with ITB and plantar jazz. Just be patient and think long term.
Saw foot doc this am - I am still in run jail, and have to punt the HIM for this year. He thinks I should be out of jail in June / July and can think about the sprint (and maybe the OLY) in September. I see a shoulder doc next Friday. My chiro doesn't think it is rotator cuff tear, which is good news. I can still get into the pool and do some kick drills (if you have any ideas, please let me know. I did 1400 yesterday and tried to come up with as many combinations as I could think of). I can pool run, do the elliptical as long as it doesn't irritate the foot and swim once the shoulder thing clears.
Saw foot doc this am - I am still in run jail, and have to punt the HIM for this year. He thinks I should be out of jail in June / July and can think about the sprint (and maybe the OLY) in September. I see a shoulder doc next Friday. My chiro doesn't think it is rotator cuff tear, which is good news. I can still get into the pool and do some kick drills (if you have any ideas, please let me know. I did 1400 yesterday and tried to come up with as many combinations as I could think of). I can pool run, do the elliptical as long as it doesn't irritate the foot and swim once the shoulder thing clears.
Trying to stay positive!
Beth
Hey Beth,
Sorry about your continued troubles. You need to develop a long term view on this stuff. Triathlon, whatever distances you eventually choose to do, will always be there. You it to yourself to recover like it's your job -- listen to the docs and such, be smart, and don't try to rush thing by putting artificial goals on the calendar. Just be smart and play the long game.
That said, it would be really groovy if you could ride a bike, but I wouldn't worry about pool running, etc. If you had a major race on the horizon and we needed to maintain some run fitness, yes. But with nothing pressing...it's just not worth the mental cost. Pool running really is a last resort for us, because the admin and boredom cost.
Shoulder update --> A good friend is a very talented LMT and is treating my shoulder (she says tight pec's not rotator cuff) and foot. Her hope is in 3 more weeks I will be good to go. I've loaded the Intermediate Bike Focus to give me more time on the bike. I swim on Monday's (easy stuff 1400 combo of kick and no stress swim) do Yoga or the elliptical on Wed, and follow plan rest of week with rest or bike on Sat / Sun depending on what we have on the schedule. In the past two weeks, I've seen a gain of 1+ mph, which for me is HUGE because the bike is my weakest link.
Crazy downstream question -- is IMMT or IM (Maryland) an option for next year, so should I put it off until 2016? My goal was HIM this year, IM next, but clearly, crap happens and one needs to improvise, adapt and overcome.
Shoulder update --> A good friend is a very talented LMT and is treating my shoulder (she says tight pec's not rotator cuff) and foot. Her hope is in 3 more weeks I will be good to go. I've loaded the Intermediate Bike Focus to give me more time on the bike. I swim on Monday's (easy stuff 1400 combo of kick and no stress swim) do Yoga or the elliptical on Wed, and follow plan rest of week with rest or bike on Sat / Sun depending on what we have on the schedule. In the past two weeks, I've seen a gain of 1+ mph, which for me is HUGE because the bike is my weakest link.
Crazy downstream question -- is IMMT or IM (Maryland) an option for next year, so should I put it off until 2016? My goal was HIM this year, IM next, but clearly, crap happens and one needs to improvise, adapt and overcome.
Thank you!
Beth
Hi Beth,
Great to see things are moving in the right direction!
I have zero training, coach-y coach-y concerns with you being able to complete an Ironman in 2015. It is 100% a function of if and which Ironman works best for you timing-wise, from a personal, work, life calendar perspective.
update on the injuries - I think PF is finally clearing out. I am waiting to hear back from my ortho for clearance to run. I think I could manage some short runs at this point, so I am getting my hope back.
Second, the aforementioned shoulder thing - I saw a ortho-shoulder guy and he said I have some arthritis in my shoulder - common for someone who has been swimming as long as I have. There is no separation or other joint issues that came up on XRay. He gave me a cortisone shot, some exercises and sent me on my way, telling me if the exercises and cortisone don't work, he will run an MRI.
I pick up the SC plan this week and am wondering the best way to integrate the swimming and running without putting myself back on the injured list.
I will probably revise the season plan to drop the HIM. I think a sprint is the only tri in the cards for me this season as I want to heal up, stay healthy and lay eyes on 140.6.
update on the injuries - I think PF is finally clearing out. I am waiting to hear back from my ortho for clearance to run. I think I could manage some short runs at this point, so I am getting my hope back.
Second, the aforementioned shoulder thing - I saw a ortho-shoulder guy and he said I have some arthritis in my shoulder - common for someone who has been swimming as long as I have. There is no separation or other joint issues that came up on XRay. He gave me a cortisone shot, some exercises and sent me on my way, telling me if the exercises and cortisone don't work, he will run an MRI.
I pick up the SC plan this week and am wondering the best way to integrate the swimming and running without putting myself back on the injured list. There's no hard and fast rule, you'll just need to listen to your body. When I start by running back from an injury, I:
Run at whatever volume (low) and intensity (also low) that allows me to get in a minimum of 4x runs per week. That could be anything from 20-40' per run, at whatever pace I feel is best.
If I'm "really" concerned, I'll just do loops around my block, so that if I have to pull the plug I'm only a very short walk from my house.
As for the swimming, again, no real rule. You just have to listen to your shoulder and be smart with it. I've had chronic shoulder pain since I was 15yo (competitive swimmer) so I get it.
I will probably revise the season plan to drop the HIM. I think a sprint is the only tri in the cards for me this season as I want to heal up, stay healthy and lay eyes on 140.6. Ok, just do the TSR survey under the Training tab when you know what you're doing.
So I am limited to sprint on 9/7 per doc. No Fall HIM or 1/2 marathon as I thought. Caveat is if I am not PF clear post race, doc will boot me and drop in a cortisone shot. Will not submit another roap map as I have SC Beginner loaded and know that I will do the Bike Focus (maybe kick it up to Intermediate or Advanced just to keep things interesting) post race, then into NOS.
Shoulder is doing better so swims are getting nice and speedy, and bike is coming along. I have new inserts, new chiro and just working on keeping that fascia happy. Read back re: 4x runs. Looking ahead to race day, I race 26.31 (5K) last year (and I was with EN only 4 weeks) at the same race I am doing this year. To ace that, is it more important to do the 4x a week, at what I can handle, or 2-3x with with a focus on MS speed sets?
So I am limited to sprint on 9/7 per doc. No Fall HIM or 1/2 marathon as I thought. Caveat is if I am not PF clear post race, doc will boot me and drop in a cortisone shot. Will not submit another roap map as I have SC Beginner loaded and know that I will do the Bike Focus (maybe kick it up to Intermediate or Advanced just to keep things interesting) post race, then into NOS.
Shoulder is doing better so swims are getting nice and speedy, and bike is coming along. I have new inserts, new chiro and just working on keeping that fascia happy. Read back re: 4x runs. Looking ahead to race day, I race 26.31 (5K) last year (and I was with EN only 4 weeks) at the same race I am doing this year. To ace that, is it more important to do the 4x a week, at what I can handle, or 2-3x with with a focus on MS speed sets?
Yes, the Bike Focus plan is the best solution for you right now. That's solid work on the bike (4x) and minimal running, volume and intensity-wise. I recommend you follow the running in the BF plan, listening to your body in real time.
Don't worry about what you need to do, training-wise, to get ready for that 5k. Your feet and your body are your running coach right now, not our training plan. Use the running in the plan as guidance, but do what you need to do in real time, listening to your body, to (1) stay healthy and (2) run consistently. 4x runs per week, of any volume and intensity, would be huge. A few months of just doing that, and staying healthy while you do it, will set you up well for the OS.
I think you are at IMCHOO ~ I am looking ahead to '15 ~ and plan only on a 10K, sprint and OLY ~ I don't see any OLY plans offered? I am still injured and am considering doing the maintenance mode for a few months to regroup and rest.
I was on you docket for post season yesterday. I am not sure if I was supposed to call you, and if I was, my apologies. I don't have your phone #. Please let know how to reschedule.
Hey Coach - so I am 80-85% healed from PF. I am cleared to run 1x a week (at this point) - 10 min w/up 3-4x3min slow running with 3 min recoveries between. My question for you is JOS or NOS?......I don't have the base that many of my teammates do. My plan for '15 is a May 10K, a July Sprint and an OLY in August.
Hey Coach - so I am 80-85% healed from PF. I am cleared to run 1x a week (at this point) - 10 min w/up 3-4x3min slow running with 3 min recoveries between. My question for you is JOS or NOS?......I don't have the base that many of my teammates do. My plan for '15 is a May 10K, a July Sprint and an OLY in August.
Thanks!
Beth
Good to hear! You could do:
NovOS, doing the bike workouts as scheduled and rolling your own run schedule per your guidance above, which you could dial up a bit as you go and as you feel. Or...
Bike focus plan -- this will have 4x rides per week and minimal running.
Actually, now that I think about it, I recommend you go with #2 and then do the JanOS which will start on 1/5. Your goal then between now and 1/5 is to get your run back to 100%. The only thing is that you'll need to extend the BF plan a bit. It's only 6wks but Jan5 is probably 8-9wks away?
What do you think about keeping my toes in both OS? Having a forum to be accountable to, will be super helpful, and I can use the NOS workouts as a guideline to get to me JOS.
I saw my chiropractor on Monday, who said I can run 2x a week with a protocol of 10 min walk / 5 run / 2-3 walk / repeating 3x. I can augment other runs with the pool or cross training.
What do you think about keeping my toes in both OS? Having a forum to be accountable to, will be super helpful, and I can use the NOS workouts as a guideline to get to me JOS.
I saw my chiropractor on Monday, who said I can run 2x a week with a protocol of 10 min walk / 5 run / 2-3 walk / repeating 3x. I can augment other runs with the pool or cross training.
Thanks!
Yes, that would be fine, just need to follow your chiro's guidance above.
Super fun podcast - apologies for the fail on EN protocol for hills.
Question on LP vs MT - my niece is getting married 7/15/17 in Montana, and we aren't sure of arrival dates, etc., as we may turn it into a bit of a vacation. I know I will have the opportunity to run / swim, bike, probably not so much. There is a 1/2 marathon 7/9 that is on deck for me.
Thoughts on training, and the impact of this potential two week vacation. Should I just focus on short next year instead (because I am still in the George Clooney phase of IM) and loop back to IM in '18.
Super fun podcast - apologies for the fail on EN protocol for hills.
Question on LP vs MT - my niece is getting married 7/15/17 in Montana, and we aren't sure of arrival dates, etc., as we may turn it into a bit of a vacation. I know I will have the opportunity to run / swim, bike, probably not so much. There is a 1/2 marathon 7/9 that is on deck for me.
Thoughts on training, and the impact of this potential two week vacation. Should I just focus on short next year instead (because I am still in the George Clooney phase of IM) and loop back to IM in '18.
Thanks!
That would have a much, much bigger impact on training for LP, as it happens ~2wks before the race, a very important time. Less of an impact on MT, as it's about 4-5wks out. I guess it depends on your goals for either race, how much of a legit vacation you want to take, etc. IE, do you want to have to shoe horn IM training into this vacation?
Comments
I've been given the green light to run 1x a week for 10min, slowly increasing. Rest of run volume should be dumped into pool / bike. When I am back at 100%, how do you suggest dialing back in the runs? At Week 2, the longest run 60min. How do I ramp back up in a few weeks and get to where I need to be for that HIM in August?
Do I submit another road map, given the century 6/8, him 8/17 and a sprint 9/7.
Thanks!
Beth
Yes, please submit a race survey again so I can get everything I need in one place. Thanks.
Beth
Ugg...PF sucks. Can take a long time to fix, along with ITB and plantar jazz. Just be patient and think long term.
Saw foot doc this am - I am still in run jail, and have to punt the HIM for this year. He thinks I should be out of jail in June / July and can think about the sprint (and maybe the OLY) in September. I see a shoulder doc next Friday. My chiro doesn't think it is rotator cuff tear, which is good news. I can still get into the pool and do some kick drills (if you have any ideas, please let me know. I did 1400 yesterday and tried to come up with as many combinations as I could think of). I can pool run, do the elliptical as long as it doesn't irritate the foot and swim once the shoulder thing clears.
Trying to stay positive!
Beth
Hey Beth,
Sorry about your continued troubles. You need to develop a long term view on this stuff. Triathlon, whatever distances you eventually choose to do, will always be there. You it to yourself to recover like it's your job -- listen to the docs and such, be smart, and don't try to rush thing by putting artificial goals on the calendar. Just be smart and play the long game.
That said, it would be really groovy if you could ride a bike, but I wouldn't worry about pool running, etc. If you had a major race on the horizon and we needed to maintain some run fitness, yes. But with nothing pressing...it's just not worth the mental cost. Pool running really is a last resort for us, because the admin and boredom cost.
Good luck!
Coach,
Shoulder update --> A good friend is a very talented LMT and is treating my shoulder (she says tight pec's not rotator cuff) and foot. Her hope is in 3 more weeks I will be good to go. I've loaded the Intermediate Bike Focus to give me more time on the bike. I swim on Monday's (easy stuff 1400 combo of kick and no stress swim) do Yoga or the elliptical on Wed, and follow plan rest of week with rest or bike on Sat / Sun depending on what we have on the schedule. In the past two weeks, I've seen a gain of 1+ mph, which for me is HUGE because the bike is my weakest link.
Crazy downstream question -- is IMMT or IM (Maryland) an option for next year, so should I put it off until 2016? My goal was HIM this year, IM next, but clearly, crap happens and one needs to improvise, adapt and overcome.
Thank you!
Beth
Hi Beth,
Great to see things are moving in the right direction!
I have zero training, coach-y coach-y concerns with you being able to complete an Ironman in 2015. It is 100% a function of if and which Ironman works best for you timing-wise, from a personal, work, life calendar perspective.
Woot!
Will there be a Maryland camp next year? MT and MD are top choices.
Yahoo,
Beth
No idea. IMMD kinda came out of the blue for everyone and we haven't had a chance to consider how it will fit into our camp and other plans for '15.
update on the injuries - I think PF is finally clearing out. I am waiting to hear back from my ortho for clearance to run. I think I could manage some short runs at this point, so I am getting my hope back.
Second, the aforementioned shoulder thing - I saw a ortho-shoulder guy and he said I have some arthritis in my shoulder - common for someone who has been swimming as long as I have. There is no separation or other joint issues that came up on XRay. He gave me a cortisone shot, some exercises and sent me on my way, telling me if the exercises and cortisone don't work, he will run an MRI.
I pick up the SC plan this week and am wondering the best way to integrate the swimming and running without putting myself back on the injured list.
I will probably revise the season plan to drop the HIM. I think a sprint is the only tri in the cards for me this season as I want to heal up, stay healthy and lay eyes on 140.6.
Thanks so much,
Beth
So I am limited to sprint on 9/7 per doc. No Fall HIM or 1/2 marathon as I thought. Caveat is if I am not PF clear post race, doc will boot me and drop in a cortisone shot. Will not submit another roap map as I have SC Beginner loaded and know that I will do the Bike Focus (maybe kick it up to Intermediate or Advanced just to keep things interesting) post race, then into NOS.
Shoulder is doing better so swims are getting nice and speedy, and bike is coming along. I have new inserts, new chiro and just working on keeping that fascia happy. Read back re: 4x runs. Looking ahead to race day, I race 26.31 (5K) last year (and I was with EN only 4 weeks) at the same race I am doing this year. To ace that, is it more important to do the 4x a week, at what I can handle, or 2-3x with with a focus on MS speed sets?
Yes, the Bike Focus plan is the best solution for you right now. That's solid work on the bike (4x) and minimal running, volume and intensity-wise. I recommend you follow the running in the BF plan, listening to your body in real time.
Don't worry about what you need to do, training-wise, to get ready for that 5k. Your feet and your body are your running coach right now, not our training plan. Use the running in the plan as guidance, but do what you need to do in real time, listening to your body, to (1) stay healthy and (2) run consistently. 4x runs per week, of any volume and intensity, would be huge. A few months of just doing that, and staying healthy while you do it, will set you up well for the OS.
Good luck!
I think you are at IMCHOO ~ I am looking ahead to '15 ~ and plan only on a 10K, sprint and OLY ~ I don't see any OLY plans offered? I am still injured and am considering doing the maintenance mode for a few months to regroup and rest.
Tx,
Beth
I was on you docket for post season yesterday. I am not sure if I was supposed to call you, and if I was, my apologies. I don't have your phone #. Please let know how to reschedule.
Tx,
Beth
Hey Coach - so I am 80-85% healed from PF. I am cleared to run 1x a week (at this point) - 10 min w/up 3-4x3min slow running with 3 min recoveries between. My question for you is JOS or NOS?......I don't have the base that many of my teammates do. My plan for '15 is a May 10K, a July Sprint and an OLY in August.
Thanks!
Beth
Good to hear! You could do:
Actually, now that I think about it, I recommend you go with #2 and then do the JanOS which will start on 1/5. Your goal then between now and 1/5 is to get your run back to 100%. The only thing is that you'll need to extend the BF plan a bit. It's only 6wks but Jan5 is probably 8-9wks away?
I saw my chiropractor on Monday, who said I can run 2x a week with a protocol of 10 min walk / 5 run / 2-3 walk / repeating 3x. I can augment other runs with the pool or cross training.
Thanks!
Yes, that would be fine, just need to follow your chiro's guidance above.
Super fun podcast - apologies for the fail on EN protocol for hills.
Question on LP vs MT - my niece is getting married 7/15/17 in Montana, and we aren't sure of arrival dates, etc., as we may turn it into a bit of a vacation. I know I will have the opportunity to run / swim, bike, probably not so much. There is a 1/2 marathon 7/9 that is on deck for me.
Thoughts on training, and the impact of this potential two week vacation. Should I just focus on short next year instead (because I am still in the George Clooney phase of IM) and loop back to IM in '18.
Thanks!
That would have a much, much bigger impact on training for LP, as it happens ~2wks before the race, a very important time. Less of an impact on MT, as it's about 4-5wks out. I guess it depends on your goals for either race, how much of a legit vacation you want to take, etc. IE, do you want to have to shoe horn IM training into this vacation?
Coach,
This vacation, will be a lot of booze and food, so yes, I would like it to be legit. Bummed as a lot of super cool ENers will be at IMMT.
Then, if I understand your original question, this vacation fits better with IMMT vs LP
Coach,
You are correct. After looking at training and other logistics, IMMT will not be in the season plan for me (as much as I want it be).
Appreciate the input. Will be in touch again when I have things figured out.