I’ve just been diagnosed with a torn medial meniscus which will need surgery when I can no longer stand the pain. It’s not too bad yet - only sore for a day or two after a run. I’m looking to gut it out through June/July race season, which includes a HIM in mid-July.
I’ve adjusted my plan to include very little running - about 2 1/2 hrs per week, broken up into 30-45 min hard runs (at or slightly above lactate threshold) after 1 1/2 - 2 1/2 hr bikes (which vary in intensity). Bike volume has been increased to about 10-11 hrs/wk. My goal is to complete the run in 1:30.
Question: Assuming the condition does not get worse, am I smokin’ somethin’ by thinking this approach will allow me to achieve a half-way decent run time? Anybody else complete a solid HIM (4:45 -5:00) on such limited running volume?
I’ve adjusted my plan to include very little running - about 2 1/2 hrs per week, broken up into 30-45 min hard runs (at or slightly above lactate threshold) after 1 1/2 - 2 1/2 hr bikes (which vary in intensity). Bike volume has been increased to about 10-11 hrs/wk. My goal is to complete the run in 1:30.
Question: Assuming the condition does not get worse, am I smokin’ somethin’ by thinking this approach will allow me to achieve a half-way decent run time? Anybody else complete a solid HIM (4:45 -5:00) on such limited running volume?
I’ll have more information for you on 6/13. I have done one 30 mile week, and about two other 20+ mile weeks. I usually get between 15 and 20 miles/week running, so you ain’t alone. I did my first 13-miler in over a decade yesterday, just at 1:30 on a rolling course. My goal time is faster than your “solid HIM” times.
A lot will depend on how well-prepared you are in the swim and bike. Getting into the run feeling reasonable will be pretty important. My swim feels great right now (several minutes faster in open water swimming than last year!), and at least I feel more comfortable on the bike in my aero position, if not smokin’ fast (20.9mph for 56 on Saturday).
Hit the other two disciplines hard, and your fitness will carry over. Don’t get hurt.
My first tri was WF long course. I had only ran a total of 8 miles (one 2mi run, one 6mi run) in the 6 months leading up to the race. I went 2:18 on the run course with a bit of walking. If I was to do it this year I would be around 30minutes faster on the run.
I had medial and lateral miniscus as well as ACL a while back (2000)
I’m wrapping up following the BeginnerTriathlete.com 1/2 IM schedule, and I’m surprised at how little running it has in it. Course, I just came off of marathon training, so… going from 40+ miles a week to a lot less seems like nothing. You might want to check it out:
<< I’ve adjusted my plan to include very little running - about 2 1/2 hrs per week>>
Never fails to amaze me what some folks consider “very little running”. I’m doing a Half in a few days, and my biggest run volume week was 3hrs and change. Avg is probably 2-2.5hrs / wk.
While I won’t be sub-5 at this upcomg race (just way too hilly), I do plan on a result in your 'solid HIM (4:45 -5:00)’ range at Timberman, on the exact same run volume. Which for me, is a lot of running. So, it’s all relative…
Where is Frank Day when ya need him? All ya need is some PC’s, and you’ll go sub-4, no doubt.
Good luck w/ the knee, I had mine done Nov '03, and I’ve never looked back.
been there - IMO - if you are an experienced runner (multiple marathoner) you can probably gut it out on no run training at all in a 1/2 and manage a sub5he 1/2IM. just dont freak out if your run times are slow and you get passed - this will be inevitable as you are barely running. if you have little running background - you could be in real trouble and will probably fall apart.
i had a terrible foot injury 6 weeks b4 a halfIM two years ago. all is could do was pool ‘run’ for the 6 weeks before the race - it was just too painful. i could bike and swim w/o issue - and did lots of both. i did a light short jog the week before the race as part of a brick 100/5…and the foot felt ok after the first mile. race day came & i managed 8’s after a strong swim/bike. not great - but considering the lack of running, i was pleased, and didn’t mind being passed on the run due to the circumstances.
i would hit the pool for most of your running and increase your swim and bik miles!
