Ironman Florida : Official Thread (Page 7)

Firstly, Happy Thanksgiving to all. Just coming off a stress fracture of the foot (finally) and want to ensure I ease gently into the run training (have spent plenty of time on the bike, swim and strength training). What I wanted to get feedback on is any input on how best to ease back into the run training. I have been doing some elliptical (Precor) training and will continue to do so as I mix in some treadmill runs. Appreciate any advice! A year away and already stoaked on the thought of my first full IM in FL.

Don't know if you frequent ST, but BarryP gets quite a few accolades for his approach to running.  I am starting this plan myself, as I am prone to get ITBS when I start adding mileage.  The basis for his run plan is a 3,2,1 whereas you run 6 times a week and you have 3 recovery runs, 2 regular runs and 1 long run.  The long run is 30% of your weekly volume and 1.5 times longer than your 2 "training" runs.

Here is the link for many of his posts...lots of good info, and very conservative approach.

http://forum.slowtwitch.com/gforum.cgi?post=1612485;search_string=runtraining;#1612485

What does your Ortho or PT say?

Since you are coming off an injury caused by training I'm guessing, being very cautious getting back to things. Have you addressed any bio mechanical or over use issues that may have caused stress fracture?

Follow your medical professionals advice is key. One mistake I see often being on BT for years, is folks after injury want to hurry up and catch up to where they think they should be only to do to much to quickly and re injure themselves.

Good luck!

Kathy,
52 more posts and you'll reach the amazing record of 15,000!!!! That's an Ironman all by itself!
Thanks for your dedication. I don't think you can be called BT anymore, it would be more like ET!!!
(E for expert not extraterrestrial !!!) 
Congrats! 

Cause was actually the spine of a sea urchin (from surfing) that went into a tendon and caused an unusual stride! Ortho has said to ease into it and I am taking the advice (hence time on the elliptical). Last thing I want is to hurry into it and cause more problems. 5 years ago I would have done that, but I am older nad wiser (I think).

Thanks for the advice Kathy.

Barry, thanks for the advice and the link - will definitiely look into it!!

Socks should know from hanging out with me that pilots don't get along well with English.

I want in! I want in! - 1st Ironman
I also will be joining you guys in the Florida Ironman 2011. Volunteered this year in the penalty tent at the 55 mile mark on the bike. Had 24 people serve 4 minutes each in in Ironman Jail for drafting. They were all pretty good about it. Like you Socks I too have life obligations, well we all probably do that especially now will pull us away from our training. For me that's OKAY! - I want to enjoy life and my family cause I think there are demanding times ahead.
Definitely enjoy reading and learning from yall's posts.

KathyG with 15000 posts....WOW.  That's amazing group support!!!  Thanks go out to ya.

I'll be there as well.  Signed up a few weeks before our first IM (AZ) and glad I did.  Sprained/rolled an ankle somewhere between the end of the bike and the first loop of the run which really didn't help my run time, so I'm hoping to shave a good chunk of time off.  I'll probably be doing Vineman in July to keep focused on training between now November.  

Booked our lodging at Shores of Panama, VRBO.com is the bomb!  Found a fantastic deal on a 3br condo for 5 days.  Happy to check that off my to-do list, now time to figure out my training plan!

We booked the host hotel. 

I'll probably just use the BT Beginner IM plan, maybe tweaked a bit.  I'll just keep working on base until then. 

Scheduled to run my first marathon in March.  I don't want my first marathon to be at the end of an IM!

Have ya'll thought about the rest of your race schedule for next year? 

Planning any other races, or solely focusing in IMFL?  I crammed my race schedule last year and regretted it, so for now I only have the marathon on March and the IM in November scheduled.  But I know I'll get the itch to add more.

Amen . That did take a load of my shoulders not having to worry about it anymore

I think mine is pretty simple.  Carlsbad half-mary in Jan.  Cali HIM in April followed by an oly two weeks later.  San Diego Int'l in late June or July.  IM FL in Nov.  Not too crowded, but I think enough to keep me busy.  Oh, and Mission Bay sprint in Sept or Oct just because I like that race.

I plan to do a marathon as well in MArch. I'll be doing the Shamrock in VA Beach. I also didn't want to go into Fl having never found out what a marathon is like. Then I'll probably do a half mary in May here in Williamsburg, a sprint and then the PAtriot HIM in Sept

You can book rooms probably the week of the event.  PCB is a ghost town that time of year.  I booked my condo 3 weeks before IMFL this year and the place was maybe 1/2 full. 

Interested to know what others think/are doing on this topic: If you have more than one type of workout in a day, e.g. swim and bike, do you do them back to back or at different times during the day? I personally prefer to get everything done in one go in the morning (I am a morning person). I have done triathlon's (sprint, olympic, HIM) for some years now but 2011 will be my first full IM so training will increase!!

Thanks for any inputs/thoughts!

Like you, I am a morning person. I try to train race specific as possible, so generally if i do a swim, i prefer to follow up with a bike, and a bike follow a run. Rarely do I brick in a reverse way. However, there are many ways to skin a cat and anyone that tells you this is THE way to do it is potentially wrong. The main thing is to have your key workouts done in a quality fashion. Even though I am a high volume guy, quality trumps quantity IMO, but don't neglect either.

Mitch...Here are my thoughts.  During training for IMKY last year (using the BT IM plan), I often found it hard to do more than 1 sport in the morning.  Swimming for an hour and a half in the morning really drains you.  Plus, I can only get up so early.   The only time I did longer workouts in the morning were long runs where it was way too hot to do that after work.  But with having days where you have 4+ hours of training, you will definitely want to split it up somehow.

Another strategy I tried to use was to space out running to give my knees, etc a rest.  So I would adjust the schedule to do a run at night one day, then the next a day and a half later in the morning... hope it helps.

WOOT!  I am doing Shamrock too!

For some reason I am overwhelmed at the thought of planning my race schedule for next year.  I think I want to do the aqua bike at Chesapeakeman to get some more ocean swimming experience.  I will probably do an early season HIM and a mid summer Oly...but that's all I got right now.  Trying to not do too many next year..quality over quantity.

I do two workouts a day most days. I like to swim first as pool hours are better and no pressure to finish by xx time and allows me to get full workout in.

Winter and Summer are opposite in some ways. Winter I wait until it warms up to run or bike outside. Summer I try to start early to avoid the heat.

Right now I'm swimming 4x a week using Finding Freestyle program trying to both improve my stroke and keep some of my IM swim fitness, trying to run 6x a week, and cycling when it fits and the mood strikes me. I have two cyclocross races next couple weekends. One downside for me for doing IMFL is peak training is when cyclocross season is and the two don't mix well together. Cross is a bit dangerous so injury risk is there but it is a total blast. We are visiting family for holidays and I'll be bikeless. Once I get back I'll get back to normal bike training working on improving my FTP.

Thanks Kathy - I am currently on a 'winter maintenance' program mainly to minimize my running due to stress fracture on the foot that took me out of this last season, so trying to come back slowly with no injuries. I am a huge mountain biking fan and now into cyclocross too, which are both a real blast but as you say, not the best thing to be doing close to IMFL!

I can generally fit in 3 to 4 hours of training in the morning before work, so I know that there will be some days I need to have 2 seperate sessions, but based on the BT IM training plan I have downloaded I am hoping to get away with 1 session a few times a week.

I am doing Mooseman 70.3 in June, Save the Bay Swim (1.7m) in July, Dempsey Challenge Century in October, and then IMFL. Will probably also throw in an Aquabike in there somewhere too. I have done Hyannis, Patriot and Cranberry a few times and love them, but don't want to over do it after dealing with injuries the last two seasons

Thanks for the feedback

Tim

I hear you on spacing out the running! I had a stress fracture on the foot this season and had a disc removed in my back 18 yrs ago, so I take it really easy on the running side. My biggest strength is swimming so I dont mind long swims followed by something else, and I am normally up by 4:30am anyway!!

I guess I know I will have to start splitting the sessions into 2 seperate one's though as the quantity increases!

Thanks for the feedback

Slayer, great advice on quality - I have heard that a lot from folks! Now, if I can just get the right balance!

Thanks