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Ian Kurth-Micro thread

Ian KurthIan Kurth
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Hi Patrick-

I am in week 17 for IMWI.  All things go.  I switched wk 16 long rides to this weekend in order to successfully complete my final RR this past weekend.  There is a local 13.1 race this Sat that runs by my house that I would like to participate in.  I'm looking for some advice on:

1) how to juggle this week's workouts ( I was planning on moving Sat ride to Thurs, and Thurs run to Sat)

2) Advice on how to run the event ie zones/paces.  I'm approaching this as a catered training run, with no time/place ambitions.  I don't want to do anything to jeopardize IMWI.

Thanks,

Ian

Comments

  • Coach PatrickCoach Patrick
    @Ian, hope RR went well! I say that you do 60' as warm up + some ABP on Thursday. Friday swim only. Saturday is 13.1 but EASY please given IMWI...like zone 2 max pace, and that's after 3 miles @ Zone 1.... image You will hate me. Sunday is an easy 60-90 spin, last 20 minutes in Z3 / ABP!
  • Ian KurthIan Kurth
    Hey Coach P,

    Need help with a damage control plan. Overall, my season has been going great - doing IM run durability hack, good build with plenty of 30+ mile/5-6runs/wk, big FTP bump, new VDOT, PR's at HM's, and HIM's this season - really smacking it out of the park.

    Felt a weird twinge in my great toe metatarsal 4 wks ago, and I suspected an early stress reaction/fracture. I did the smart guy thing and shut my run down - only 2 x 10min runs over the past 4 weeks. I raced a HIM this weekend with great results, but the foot still hurts. I need to hack my way to IMWI from here with very minimal actual running, likely exchanged for water running etc. I need to limit the damage to my run fitness, accepting that I will toe the line in Madison without any more long runs, and probably only a few more "regular runs" total. I can walk, bike and swim without pain. I can run through the pain, but I don't want to "complete" the fracture/make it worse before IM. If it breaks on course, I'm ok with that as we have long winters here in WI to recover!

    I plan to swim 4x/wk, and bike 4-5x/wk, with sporadic water running on swim days. I might include some lunge work etc to keep the hamstrings and glutes firing. If you could infuse some of your wisdom on a general bike schedule to optimize this "opportunity" over the next 5-7 weeks before IMWI, I would be most appreciative.

    Sorry for the long winded explanation. I assure you, I have already incorporated much of your micro advice (I'm a recovering micro lurker) for others in similar situations, as well as read the WIKI, googled around, and applied my own medical knowledge. However, sometimes when it becomes ME in the eye of the storm, it helps to assimilate the advice straight from the source.

    Thanks for your help,

    Ian
  • Coach PatrickCoach Patrick
    Ian, no worries and happy to help. That's why I am here!!!! I think you are on the right path...and plenty have done similarly (no runs) and still run quite well. I would plan on 3 swims, 3 rides, and then 2-3 quality water running sessions. kThey are important and I don't want you to try to "squeeze" them into a week already jammed with an extra swim and bike.

    Here's a great read for you before you begin: http://www.m2rev.net/wp/articles/m2-training-concepts/water-running-alternative-ways-to-maintain-fitness-while-injured/

    Let me know what you think!
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