So I think I'll Start Training for IMAZ...Tomorrow
Yeah, I mean the IMAZ on November 25, 2012 
Abstract: Not a great IMCDA for me back on June 24th. High Hamstring Tendonitis & low back (disc & facet joint) pain April - July - never let up. Post IM was dibilitating back pain. Big/long dose of NSAIDs in early Aug + big breaks got me over the hump (fingers crossed). I'm much better but if I am going to train I'll have to approach it like a 75 y/o man (no joke). Why do it at all? Well, I paid for it. I hate the idea of "quitting". My neighbor and training buddy is doing it and it will actually be *fun* to do it with him. My trusted doc cleared me to start training a month ago. I hope if I play my cards right I can prep and race without damaging my back.
Goal: #1 - Finish and #2 - Try to keep it under 13:00.
Current Fitness: Swim: Maint or feel for water only - maybe 1-2 X per week for 1,800-2,200 yds. Swim aggravates back most. Bike: FTP is ~5 watts off from pre-IMCDA. I've kept it up in the 275 range in maint mode doing a combo of 8-12 min Ints for total of 20-30 mins 2X/wk for a month or so now. Longest ride in last 3 mo is 3 hrs (done a few of those). Road bike only. Run: No speed but did some tests and I'm maybe one vDot weaker than pre-IM. Longest run is 80 mins.
Need some help from the group on the following ideas. I need to slash, burn and cram to do the bare minimum - think 75 y/o man.
- Swim - I'm a 1:10-:1:15 IM swimmer. If someone put a gun to my head today I could likely do a 1:25. Goal would be to just work up to 4,000 yds in a Zone1-2 pace - which would be a challenge. No way my back will handle more than 2X per week. Speed/threshold out of the question.
- Bike - Priority #1 is all about working up to a 100 miler @ .70-.73 IF on my Road bike. Do some shorter TT bike rides here and there but TT bike is the arch enemy of low back pain. May have to do IMAZ on Road bike (gasp!). Maintain FTP fitness with mid-week intensity as tolerated. ABP rides out of question unless spaced with rest days.
- Run - Only goal at all is to build to a 2.25 hour or 2.50 hour run. Frequency when possible.
- Bricks - Probably not...maybe a couple but certainly no RRs.
- Rest/Recovery - Create conditions for success around getting the Long Bike and Long Run done. Nothing else matters.
Thoughts?
Comments
That's pretty funny. Joke is on me now I guess. So that's 72 days away. Should be interesting.
I'm sort of in the same boat as you. I just started IMAZ training two weeks ago and just returned to running a couple of days ago after two months of no running due to injury. I have some thoughts that I'll share later.
1 - Minimal swimming, with lots of dryland stuff to get strong: core, swim cords, etc. all the good rehab stuff...15' a day like Coach P.
2 - A slow transition from road to tri bike. Your FTP will be lower there, and you have to be careful of your back. Maybe you do weekday intervals on road and then the steady stuff on the tri bike? I would avoid HARD riding on your tri bike b/c of your back.
3 - Building to a long run is a good goal but frequency trumps volume and given you have 8 weeks until you taper that's an aggressive build from 80 minutes. Instead I'd go two longer runs a week where you split it up. Maybe, maybe you consolidate for one long run or put on same day at one point but no pressure.
My modified schedule for you would be something like this:
Monday: Swim + Core
Tuesday: Road Bike Intervals
Wednesday: Run Long and Steady
Thursday: Road Bike Intervals
Friday: Swim + Core
Saturday: Long steady/easy ride on tri bike
Sunday: Long run #2.
Now this is only 2 runs a week. You could add shorter runs pre- / post- the bike workouts (build to 30' each) that would be 2 x 30' plus potentially up to 2 x 105'....that's 4.5 hours of running which is pretty dang good....
Patrick - I really appreciate your help and advice. All good ideas, esp. the one where I break up the Long Run. What duration would you do the two Long Runs for starters? I'm not sure how much is enough vs. too much. Thanks.
There are so many EN stories emerging for IM AZ... my favorite race. While I'm not signed up for it, I'm starting to think about flying down there for the weekend (I can stay with my wife's aunt-in-law). Anything to get out of the darkness and rain...
One-armed swim Steve? That's crazy! Nice job.
I agree with what Patrick had to say. Keep your swim training at a "I need to survive the swim" only level since that's the one that bothers your back the most. I also agree with doing most of your riding on your road bike to lessen the strain on your bike. Take the tri bike out on the long ride on the weekend and do the best you can.
The run is where my injury has caused problems. I was just cleared to run last week. No way was I going to jump in the plan and bang out some two hour runs right away. I've decided to run more frequent/less miles for a few weeks to ease back into it. Last week I did four 4 mile runs. This week I will do four 6 mile runs. Next week I will probably do three 6 mile runs and an 8 mile run. Then maybe I'll think about dropping to my normal three runs/week schedule where I'd like to build to a 8/8/18 peak week. I'm also not worried about banging out intervals and speed work. I'm just looking to hit my runs at slightly faster than goal race pace for IMAZ.
Good luck Brother Bob. Hang in there. We will make it and oh what a story we'll have to tell after!
My swim and bike will be fine. I just have no idea how the run training is going to shake out in the next few weeks. I had a sub-4 marathon goal in mind but that probably won't be feasible but we shall see.