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HIM KS Run Pacing Question after PF issues

Jon BergmannJon Bergmann
in Racing Forum 🏎

 OK:  here is my question:

Ended March OS with Vdot of 43.  Entered HIM 12 Wk Intermediate in prep for HIM KS and ultimately IMWI.

Then got PF and took 3 wks off of running:  stretching, massage, PT.  Now I am pain free.  I haven't done much in the way of interval work on the run: Swim and Bike have been spot on.

So what advice do you WSM's give for pacing:  As I listened to the run pacing podcast R&P have a nice chart with all of the times:  with 88% to 93%.  So my tenative plan (shoot it down if you think I'm wacked) is to run as if I am an 88-89% pace and do the 3-7-3 plan.  If things are going well then I will pick up the pace at mile 10 or even before if things are really going well.  

 

Your thoughts?

 

By the way:  I feel like I am back to full running form-in the sense of running without pain.  My PT did dry needling in my calf's.  This procedure is amazing and got me back running.  The procedure is very uncomfortable, but boy does it ever work.

 

 

Comments

  • William JenksWilliam Jenks
    Jon-

    When were the 3 weeks off, i.e., how much running have you done in - say the last 4-6 weeks? I bet the best answer will depend on how long ago you returned more or less to form in running. My guess is that if you've been back from the injury for a month that your run VDOT hasn't suffered too much from what you measured in OS.

  • Jon BergmannJon Bergmann
    I have been able to complete all of the workouts the last two weeks. I an on int HIM plan
    I did Weeks 1-5 without PF
    6-9: No running
    10-12: All good but easing back into running and no interval work
  • William JenksWilliam Jenks
    I'll admit I'm doing a SWAG here, but I think that given this history what you do is just be extra-conservative on the first three miles of the run. If I remember, your weather isn't too warm right now, and heat may be an issue on Saturday. Be really sure to cut yourself that 30 seconds for miles 1-3 and see where you are. If you're feeling good, go with it. If you are not...probably somewhere between your target pace and the 30 seconds slower is where you want to be anyway. Make sense?
  • manconamancona
    I agree with William - you have very little to gain by going out fast. However, if you go out slow you can still make up a good bit of ground in the last 3, 5, 9 miles.

    I would do the first 3 miles at MP +:30.

    Revaluate after mile 3, if you feel great and like it was hard to go slow enough on the first three miles then gradually speed up to running MP. Then hold on as long as you can and at mile 10 you will now if you can pick it up any more or not.

    If you don't feel outstanding at mile 3, I would hold back for at least 3 more miles due to your injury/break from training. At 6.5 miles you can evaluate again and by then you should have a decent feel on if you can speed up a little or not.
  • rah2774rah2774

    FWIW, I'm taking a different tactic altogether.  But, I'm coming into my HIM from a different standpoint.  I was diagnosed in Jan or Feb, got 3 steroid injections with no effect, then eventually (maybe Mar) started working with an ART/Graston doc who finally "cured" me.  That said, I took a lot of time off running (a few months) - only having tested once in OS in Jan. 

    So, I can finally run now pain free (although I hobble for a few hours post run) but my base isn't there.  For the HIM plan's long runs I've been working my way up from 4/2 to 3/1 and 4/1.  I'm planning to do the HIM with a 5/1 strategy.  I've run 45' straight 2x, but don't think I can jump to 13 miles from 4-5.  My last 90 minute run was 4/1 and I did okay.

    What do the WSMs think? 

    I'm optimistic that I can jump into the IM plan running straight through at the start or getting there soon...

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