Damage Control

I have mentioned that I am official taking 30 days off from running. As hard as it was for me to hear it, it was hard for my doctor to say it, which really was hard since he is my running partner.

Its been 72 hours since Mountain Man and the leg is still swollen and painful. I am still limping. Had e-stem, accupuncture and a one hour massage Tuesday night to try to get some rehab going, haven't worked out since the race.

Today I am going to try to connect with a swim coach that comes highly recommended. The goal is that the four hours a week I would put into running over the next month I will instead use to get one on one feedback on improving my stroke.

From all concerned the shape of my stroke above water is good and the body alignment okay, but its the under the water stroke that is not getting any power transfer into faster movement. I will aslo guess, from feedback, that I am fairly flat in the water and don't roll enough.

I am sure there are lots of things to improve on.

Right now I can swim 2.4 miles in open water. Endurance is not an issue. Time is the issue. Based on my last two open water swims in a race I cover a mile in 50 minutes. That is S-L-O-W. It doesn't feel slow, in fact I feel quite comfortable with that pace but it can and will be most certainly faster in the next four months. Thus the coach.

I firmlly believe I can take 10-12 minutes off my mile time. 20% improvement. Which is really not that much when considering how much extra effort I am putting out in water. Minimal adjustments in body alignment, head position, arm rotation and drag control can affect 20% improvement. Endurance will go down as I retrain my body to new mechanics but just like anything else, volume will help win out in the end.

For cycling, The Machine and I are going to start using Spinervals in his rehab clinic before the swims on Thursday. This will replace the hill repeats. I will be doing some of my own riding during the week staying in Zone 1 and 2.

John, our resident genius, is working on a new short course for the weekend rides. We are trying to find flat loops of 25 miles so that any ability can join in and not be in the boonies if something goes wrong. Also since I am the only one doing an IM between now and next Aprils IMAZ, my training will be longer and its important to find a way for me to get in extra loops early before the regular ride without me having to change zip codes or speaking Spanish in case I get into some drama.

The runs are out. Not even hiking or power walking. I may try the ellipticals at the gym since they are almost zero impact on shin splints and mimic running. I also am going to be looking into an aqua jogger. I have no clue about them, only that everyone says to use it, so maybe I will do a 'How To' post on it in the future.

This...this is going to be an interesting mix of influence getting me to Florida. The train up I did earlier this year for IMAZ (though I did not race it) seemed so straight forward, it was just a methodic following of a good plan. Now it seems I (we) are working on a "lets see what happens" basis.

I say we because I am not in this alone. I have half a dozen training partners who are as motiviated for my Ironman success as I am and they want me to be strong for my chance.