IMMT schedule adjustments due to broken foot
I broke my 5th metatarsal a couple weeks ago. The good news is that my Doc is an Ironman and is supportive of me doing anything that doesn't make things worse... to that end, I don't have a cast (weight bearing is not a problem... but things requiring mobility are out of the question) for a few more weeks, I'm green lighted for swimming and biking (biking is actually easier than walking because of the restricted motion).
In about three weeks, I believe that I will be able to start some running on a zero-g treadmill (if I am cleared).
I'd appreciate advice on two topics:
1. How do you suggest increasing bike / swim workloads now (while I cannot run), and
2. I am going to have about 5 weeks of run training - starting on a limited basis on a zero-g treadmill... how do you suggest that I best prepare myself for the IMMT run?
Please and thank you!
Rich
Comments
I'd like confirmation of zero pain, and that your foot actually fits in the bike shoe.
Biking causes zero pain (when I am careful clipping in). Apart from that, since my foot is so laterally stable and the shoe has such a hard sole, it is better than walking. I took a week off, then eased back into riding, but have had not issues at all. Tu/Th/Sa/Su works well - that is what I gravitated towards this week. Did a relatively flat Century as replacement for Long Run (and taking advantage of work holiday).
Enjoy your vacation!
I know that water jogging might sound like your own personal version of exercise hell, but it is relatively effective at keeping the running muscles loose. Definitely worth checking out if your schedule – and mind – can make it work. Please keep me posted.
I'm going to have to make some new play tracks for this... mind numbing is the right word for it.
I didn't know what to expect...
- I could not drive my heart rate very high (running on dry land I can push to nearly 200 - I doubt if I ever hit 150 before I started getting dizzy
- RPE is way off kilter
- I don't feel that tired, even though there were times I needed to slow down (will I be sore tomorrow?)
- Is it a bad thing that my speed running in the water is approximately equal to my speed over land? ;-)
Not certain if this is a reasonable approach... any suggestions?
Please and thank you!
Rich
I'm trying to figure out how to get the best use of my time in weeks 16-20. At this point, I ready to start ramping the bike back up for one more build cycle. Also need to get a final FTP in.
I was considering something like the following for the bike (swimming 2-3 days based on what fits after adding the run schedule):
Wk 16: Light ride Tu, Test Th, Normal Sa, Su
Wk 17: Ride the wk 15 schedule (I want the building of the Big Fr/Sa rides)
Wk 18: Ride the wk 18 schedule on an easy course
Wk 19: as scheduled
Wk 20: as scheduled
I haven't ran since June 12, so I'm not sure what to expect from the running - going to ask Doc about adding an elliptical in as well to try building endurance back. I have never used a Zero G and don't know what to expect in terms of fitness or schedule. Also not sure what I should realistically plan to accomplish. My initial thoughts are to focus on form, turnover and flexibility so that I am running as naturally and "lightly" as possible by August 17... no need to introduce other issues from running "funny."
Do you agree with the approach on bike/swim? Modifications?
What would you have me think about in terms of running goals in the time that we have left?
I'm feeling very positive that I'm getting a chance to get back in the game with over a month of training time... having an Ironman for a Doc is a HUGE benefit - he gets it!
First day on AlterG and I learned... I'm going to lose some damn weight!
I thought I was slow because I was old - until today. Running at 50% was like running as a kid... A minimum of 10# is coming off before game day!