HELP! Getting from IMKY to IMFL in one piece!

Trish Marshall

I need some help from the Haus.  I have signed up for IMFL three weeks post IMKY this year.  I’ve never done two fulls in one season, let alone in one month in my long course career that started in 2010.  And I’ve never really wanted to either.  I pondered it for this year as it is an age up year for me, but my mojo has been meh, I’m coming back from a foot injury last fall…my speeds are slower in all three sports, so I scrapped that idea.  

So why race IMFL?  Simple.  One of my dear friends, the guy who inspired me attempt IM, ran and trained with me when I fell for triathlon and saw what I was capable of WAY before I ever did, has been diagnosed with ALS.  His passion in the last few years has centered around ultra running, but he does one IM a year in addition to his crazy 100 and 200 milers.  I would love to join him in an Ultra, but am not in any kind of run shape to do that, but IM I can do.  So, instead of being a great sherpa to my current work out hubbies as planned, I’ll be on the start line to race with my friend while I can and he can.  If for some reason he can’t, I’ll still race-it was my first IM, and we raced and trained for it together.  

One extra tid bit—my husbands family has a yearly trip to Vegas…that they postponed as I am racing IMKY.  I will be attending 10/19-23.  I know I should be on the bike this weekend, but instead I’ll be with my boozy side of the family eating restaurant food honoring my hubby who supports my crazy.  Walking a lot will be handled at least.  

My general timeline:

Steelhead 8/12/18 (c race)

Dutton Camp Weekend of 8/17-19 (hoping for 1 century, possibly two with short bricks,  some swimming, not sure about long run…first time doing this camp with local tri folks)

IMKY Camp on course 9/6-9/9 EN format of bike100 x2  with brick and long run on Sunday on course

Final RR weekend of 9/29

IMKY 10/14 (A race)

Vegas family trip 10/19-23

IMFL 11/3 

I really don’t want to get injured at IMFL, so am hoping those who have done two IM’s close together have some insight.  I really need to get my mojo back and shit together or recovery will be very difficult between races.  I know the better shape I'm in, the faster I recover.  The bad news is I'm not really in great shape at the moment.  So, looking to maximize my lead into IMKY to help get me to IMFL.  Tricky at 54 no doubt.

I just want to be there to share his day, the course and celebrate who he is and his passions.  

Thanks in advance for any advice you can share! 

Paul Hough

Trish - that is a 20 day turn; exactly what I did April 2017 with IM South Africa followed by IM Texas.  I think I took about 4 days off completely after IMSA, did some light swimming and biking, then ran after a week off and realized I was recovered.  I tested my legs for a few days to confirm, then signed up right away for IM Texas to take advantage of the fact that I already done a full build.  I was over an hour faster at Texas despite a sucky swim.  What I did is probably not relevant because it will all depend on how fast you recover.  But you don't need to do a lot of training in between.  I can provide my work-outs if that would help you, but they would have to be tailored to your needs.   Meanwhile, I will also be at IMFL this year, only because I got a completely FREE entry.  I'm still trying to decide whether to pull the plug on Waco 70.3 which is just 6 days earlier (I registered for that one last year).   

I'm very sorry about your friend.  I've lost friends to ALS. 

Paul Curtin

@Trish Marshall -- pull the plug on Louisville and focus on IMFL.  Can Lou be deferred to next year?

scott dinhofer

@Trish Marshall - to me the question is really how much you beat yourself up doing IMKY.. thus, the more you walk, the less damage you do to your IMFL. the weekend after IMKY with the boozers isn't horrible, it's still recovery time and you can get on a exercise bike in the hotel gym for some easy spins and go for some walks, you really aren't doing much more than swimming at that point in the recovery plan. so, that's a well timed weekend off from Training. then you get one good weekend of moderate mileage (make sure to post in your micro thread and get @Coach Patrick to chime in" and then a solid taper.

then again @Paul Curtin - makes a very good suggestion above!

tim cronk

@Trish Marshall I think 3 weeks is the sweet spot, if you go easy at IMLOU on the run, you get a nice fitness bump three weeks later for IMFL.  At least that has been my experience, it does not however work the other way around, IOW don't go hard at LOU, with a plan to go easy in FL.  ALS is such a horrible disease, my Grandfather and 2 close friends fell victim to it. My thoughts are with your friend.  Remember "The Blazeman Roll" ?  I only did it once at a local HIM right after my friend passed, was funny the people at the finish line had no idea what it was and were yelling at me to cross the finish line.  If you don't remember, here is the story, caution, you will cry your eyes out!
https://youtu.be/9Vrjp2P0GlE

Sam Lawrence

Trish- I will be doing the same thing doing Florida after Louisville. Louisville is my A race and was to be Ironman #12 becoming eligible for the Legacy program this year. The only problem was my first ever DNF at Boulder in June due to some medical issues put me in the position to either wait another year or squeeze in another race this year. I chose to do IMFL. I am not sure if you have done Florida before, but this will be my 4th time. This is the way I am looking at this situation. I will be leading into Florida after being in my best shape all year, so that is a positive. IMFL is a relatively easy course as IM's go. The bike course is pretty flat with a few small rollers. Wind can be a factor. The run is pancake flat. The swim can be the unknown. You could have swells or oil slick glass. The weather is usually moderately nice. So the bottom line, I think it is totally doable. Look forward to joining you in this journey and see how it works out. Good luck to you and your friend.

Alan Brown

@Trish Marshall I have done IMWI and IMLOU each of the last 3 year (about 3-4 weeks apart.)  I find you can hold the fitness quite well, but wouldn’t expect to be faster. FYI, I was 59 last year.  Last year I reached out to Coach P once I was recovered and hr had returned to normal levels, here was his thoughts:

 “You can go long on the bike this weekend according to the plan. Next Thursday is your final long run, it will be nice to have you in the 90 minute range there. Other than that, you can go crazy with the swimming. Everything else is kind a gravy. 

You may want to keep on the run frequency going to stay sharp… You can make a difference in terms of staying on this and confident in your run. And it helps to keep the calories off. By this I mean on the days you’re not scheduled to run out again at 2 to 3 mile short run at target race pace.

Next weeks long ride is really only on Saturday with Sunday off.At that point, getting logistics done, like final shopping and setting up your ride for the race, become significantly more important.”

Hope that helps and good luck!   Sorry for your friend, you are a good one!

Paul Hough

@Trish Marshall -- here is what I did on my 20 days starting the day after IMSA.  It was all easy except for a 4 day block (days 11-14) and then I was right back into taper.
Days 1 to 4 - OFF
Day 5 (Fri) - Swim 1500 yards, bike 11 miles easy
Day 6 (Sat) - Swim 2000 yards, bike 27 miles easy
Day 7 (Sun) - Swim 2500 yards, bike 16.2 miles with a few pick-ups
Day 8 (Mon) - Swim 3000 yards, Run 3.01 miles, Weights 45 mins
Day 9 (Tue) - Swim 3500 yards, Run 5.04 miles (testing legs)
Day 10 (Wed) - Bike 25 miles, Run 4 miles (registered for Texas!)
Day 11 (Thu) - Run 11.02 miles
Day 12 (Fri) - Swim 4700 yards, Weights 45 mins
Day 13 (Sat) - Bike 82 miles, Run 4.03
Day 14 (Sun) - Bike 43.1 miles, Run 3.06
Day 12 (Mon) - Swim 2700 yards, run 3.05 miles, Weights 45 mins
Day 16 (Tue) - Bike 29 miles, run 7.03
Day 17 (Wed) - Bike 23 miles, fly to Texas
Day 18 (Thu) - Run 4 miles
Day 19 (Fri) - Practice swim (1000 yds)
Day 20 (Sat)- Ironman Texas

Trish Marshall

Thank you all for your quick and insightful feed back!  This team rocks! 

@Paul Curtin and @Scott Dinhofer
I won't be pulling the plug on IMKY.  I have training partners and friends that I've committed to race with since last year.   I will remain my A race for this year.  

@tim cronk I do know the story of the Blazeman roll.  I have seen the story and yes, balled my eyes out.  As to your advice, I'm not sure how "easy" I can go at IMKY on the run.  If my gut interferes that will slow me down, but I'm not a real durable runner this season, and quite slow so I fear my body will have a rough time of it any way I get to the finish line.  The plan is to be super consistent and very attentive to rest, rolling, and recovery leading into IMKY. Perhaps instead of pushing for my (almost always) goal of running aid to aid I could add in an extra walk break every mile?  Food for thought.  I'm so sorry you are so familiar with ALS.  It just sucks!!!

@Sam Lawrence I look forward to sharing IMKY and IMFL courses with you!!! This will be my third time at IMFL and while it is an "easier" course, I in no way doubt how challenging the distance will be to us three weeks after IMKY.  I am a confident swimmer (not fast mind you) so I'm good with what the gulf gives us.  It will be fun to see how the Ventum rides on a flat course vs the hilly courses I've had it on so far, and I've been in that darn park in the pitch black before.  I can do it again lol.  

@Alan Brown wow---IMWI to IMKY 3 peat?  Impressive!  Thanks for @Coach Patrick 's notes.  He is aware of my double and knows I wanted to reach out to the team, because...well, you all are awesome!  I expect this is the same advise he will give me when I ask for it.  

@Paul Hough , thank you for your schedule!  Yes, I would need to modify due to my travel plans and recovery.  I look forward to sharing a race course with you again! It's been since Grand Rapids Tri!  We have to get a swim in together this winter when I am at our little rectangle in the sun (our condo in St. Pete!)

After a nice chat last night with @Paul Curtin  I think I'll be swimming a lot, riding a little and running just a touch if my body recovers enough for it between the races.  I am going into Florida with a mindset of celebrating my friend.  We discussed DNF'ing the run to see him finish, but he's the kind of guy that only DNF's a race when he misses a cut off, so I will participate fully, but be mindful of my body and its feedback.

On my local team/crew, the deal is when you pass a teammate you smack um on the butt as you go by.  I usually out swim and bike him and the ultra runner catches me on the run.  I will be waiting all race for the butt smack.  

Thank you everyone for your great advise.  I knew the Haus would answer the call for help!

Yvette Metz

Trish, 

I am so excited to race with you again at IMF and yet it is bittersweet learning the sad news about DP.  I think not pulling the plug on IMKY is a great call. You are one of the strongest women I know, physically and mentally you can do it.   The reality... life is short!  Live it to the fullest and surround yourself with the people you love. Your kindness being there for your friend will be forever in his heart, It is your specialty! Love you!