I need a plan for the run- IMC
Less than 4 weeks to go until race day- I'm starting to think about race day a bit, and I realized I have game plans for the swim and bike, but nothing for the run. My longest run to date has been 15 kms, done in 90 mins, due to recovery from Plantar Fasciitis. Foot is feeling okay... but I know running the entire marathon is not going to happen, so I feel like I need to have a plan for the run based on knowing what is realistic. Also based on what I have not been able to do... have not focused much on a nutrition strategy for the run either, which kind of has me a little worried. My plan is to use aid station provisions, I use Infinite on the bike but have never used it for a run.
Should I aim to run the first half, then see what happens? Or do a combo walk-run? Advice would be appreciated.
Comments
I can't stress it enough, if you think you might be going too fast or working too hard, you are. The race is all about the last 60-90 minutes. Do whatever it takes to hold yourself back until then.
Becky, i did exactly what Mike said. In preparing for 2004 IMC I suffered tear in achilles and could not really run until june. I built to 2x90min runs before race. I took the whole week off (running) before race. I did 5 and 1s and suprisingly almost ran the entire 2nd half 'cept for aid stations which I did the full minute. Suggest you consider starting this for the last 3 runs.
Tim- will definitely add those into my last couple of long runs, thanks!!
24 days to go...
What Mike said. The key is not to decide what pace to run but rather what pace / flavor of run / walk keeps you running as long as possible. The farther you continue to do _that_ beyond mile 18 (continuing to run / walk vs walking) the more likely you are to "catch" your "I'm all worried about what pace to run" self.
Basically, beginning with mile 1, you are playing defense against dramatically slowing down in the last 8-10 miles. Don't try to make anything happen. Let the happen come to you then do your best to keep making it happen...if that makes sense
Concrete example of the application of Rich's strategy: Last year, I developed severe Plantar Fasciitis pain 7-8 weeks out from IM Arizona, after I'd been getting twinges for about 6 weeks. I did not run at all for about 8-10 days, then started running shorter distances, on flat ground (a rubberized track) at ONLY my long run pace.No "speed" work or strides. Every step I took on those runs hurt, but things didn't get worse, so I went into the IM assuming I would do my usual thing - run at my LRP + 10-30 seconds, while walking within aid stations as needed to get fluids.
Like you, I went into the race worried I would not be able to run very much. But I just started running out of T2 to "see what it felt like". I ended up running the whole way, finishing with a marathon time 12 minutes slower then my previous race there. Oddly, I felt little pain during the race, and for 2-3 weeks after, then it started up again, so I stopped running until the pain went away - a total of 3 months off running afterwards. That was last fall, I'm fully recoverd now, and able to do all the EN run workouts as written for my upcoming IMs.
My point is, don't assume you can't run, especially if you have a long (> 5 years) history of run training behind you. "Do what you can with what you've got" ... you may be surprised with the result.
Nutrition strategy is pretty straightforward IMO: liquids only, alternate water/coke/Perform (or whatever they serve @ IMC), and take the chicken soup whenever it appears. It's easy to take too many calories and not enough hydration on the run, so watering down the coke and gatorade is a good idea.
See you in Penticton.
Coach Rich- that advice makes sense, I like it... I really don't want to be walking the second half so I will do what I have to to make that happen.
I feel much better now... not so lost. And nutrition on the run is always a bit of a dice roller for me anyway... usually by that point I can't stomach what my plan was anyway, so I will carry some salt tabs and use aid station liquid fare to fuel up. Thanks again for the responses.
Good luck to you Jess, I like the sounds of race day magic!! Sounds like you have had a tough year, git 'er done on race day then recover and figure that injury out! That is my plan, I miss running and actaully really want to be doing those mile repeats... maybe next year!! Have a fantastic day of racing!!
I just developed a mild hamstring strain over the weekend, although different injury, the info has been great to read. My problem is currently the bike - anything harder than a z2,z3 and low cadence I feel mild to medium pain. I don't feel pain when I run. I may need to have this plan B strategy for the run depending on how my ham handles the bike at IMC.
We should make a point of meeting before the race.
Michelle, i experienced hamstring strain during last FTP test 5 weeks or so ago (pushing big gear, low cadence), It only became an issue doing the longer z4 bike intervals. I got massage 3 times in the span of like 8 days and went back to yoga every other day. Everytime it twinged a bit i backed off a bit and was also surprised no effect on the run. I was cautious last night doing final ftp test and felt a minor twinge once at low cadence when trying to push. so just be carefull on the z4 from now on in....
Good luck with the RR. Coach Patrick told me to replace the 6 hour bike with a one hour spin only followed by a run to ease up on the ham.