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Questions on Swim Concerns & Plantar Fears

chopnatshowchopnatshow
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Coach Patrick / Rich,

I was in the coach's chat last night and Rich encouraged me to post questions in this micro thread.  I have been following the OS until this week.  I began the intermediate IM training plan (week 10) and had a shock concerning the ramped up volume. (I am training for IMMT, Aug 17).

I was taking 2 rest days off.  Now I am taking none?  I ran a 1/2 marathon race on Sunday, then saw this week's schedule packed with brick workouts and 5 days of running.  Yikes!  My legs were sore until Wednesday from the race.  I biked for an hour on Sunday after the race and a nap.  Then I swam on Monday, biked on Tuesday and did interval run on Wednesday.  Today, Thursday, I biked again.  Tonight I will do my long run. 

Tomorrow, Friday I will swim only.  Then Saturday I am going to do two loops on the IMWI bike course.  I am going to Madison, because the following Saturday I am doing the Horribly Hilly Hundreds in Blue Mounds, WI.  I have done this ride before.  It is pure misery, 10,000 ft of climbing.

The biggest scare in this week's IM plan is the three 2,500 to 3,400 yard swims.  I have only been swimming 1,200 to 1,700 yards, twice per week.  I am a weak swimmer, so I have attempted to focus on swim technique with masters swim group.  Steady progress in this area of weakness, but fitness is not there yet.

In spite of a recurrence of  PF three weeks ago, I finished my 1/2 marathon in 2:03.  This was 5 minutes slower than my PR on same course last year.  Disappointed, but not my "A" race, so I am fine with it.  Most importantly, no flare up of heal pain.  (Podiatrist gave me a cortisone shot.)

With all this as background, here are my questions:

  1. How can I modify the plan to get more swimming done?  I need to catch up my swim fitness.
  2. How can I progress as a runner with minimal pounding on my left heal (PF)?  This question is about any modifications to the plan.
  3. Am I appropriately integrating the bike rides in Wisconsin into the plan? 

Thanks for reading all this.

 Frank Wilson

Comments

  • Coach PatrickCoach Patrick
    Frank - I don't know why Rich is only giving you 10 weeks until the Ironman to get ready? That's definitely a macrolevel Q for him, although I can help you with the day-to-day things ultimately he's the one who lets you start the IM plan sooner. :-)

    Regarding the swim, I still want you just made three times a week and simply do the distance you can sustain. I'll take three separate 2,000 yard workouts for now. Before you know it you'll be up to 2.5 and 3k sessions.

    Any actual weekend I'm to be spent swimming, it's easy to work in an evening recovery dip in the pool assuming your life allows for it. Otherwise the three sessions a week will be fine.

    As for your heel, I'm really only concerned about you getting in two quality run sessions a week: long run on Thursday, and your tempo run on Tuesday. All of the other runs are bonus runs right now.

    Honestly if you can make it work, I'd have you do 15 to 20 minutes of aqua jogging on the days that you're already at the pool. Extend that workout and you're getting in some good run specific effort.

    After maybe two or three weeks so that we can begin to transition those runs to soft flat surfaces outside like a track. Our goal be to have you running five or six times a week outside by the time you hit week 7.

    Yes to the long rides, those are both perfect. I still like you to do something on Sunday even if it just means spinning around in zone one for an hour. Anything to get loose and keep things going to pick it back up on Monday.
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