Training gone to hell need help with run

Triathlon Forum
1

I have been training from IM Coz. I trained well for an HIM in June so I have that baseline. I’m a 51yo woman. I tended to tear my calf muscle every 3 months until I started BarryP and desertdude’s 1:2:3 plan and haven’t been injured since. Until 22-Aug I was right on track in training. I then had to pretty much stop due to my son’s collapsed lung and eventual surgery. I was able to train very spottily as his surgery took place in a town 5 hours away and for the past month we’ve been living there. When he was in hospital I was required to be there 24/7 leaving little training time.

My plan was (in minutes)
W1-6 all on plan 6 runs/week (95, 160, 180, 200, 220, 240)
W7 260 min (did 226 in 3 runs, not 6)
W8 291 (did 112 in 3 runs)
W9 300 (did 42)
W10 315 (did 80 in 2 runs)
W11 300 (did 137 in 3 runs)
W12 300 (did 277 in 6 runs)
W13 330 (did 120 in 3 runs)
W14 345
W15 300
W16 300
W17 300
W18 300
W19 250

which leaves me with 6 weeks of training (really only 5 as W19 is taper). I’m thinking of doing 6 x30 min runs this week and then pop up to 30,60,90 for the next 4 weeks but wonder if my base (and lack thereof) would support it. I don’t want to risk injury but I’m not sure if I have the base to bump up like that. FWIW, July was a month of 6days/week running ranging from 2.5 to 3 hours week/running. Took 3 weeks off in June (after HIM - got wicked respiratory sick) otherwise 3 hours/week 6days/week. May ranged 3-5 hours/week running 6days/week. April was around 3 hours/week 6days/week with 1 week of low numbers. March was 2-3 hours/week 6days/week. February was 1.5-2 hours/week 6days/week.

Any ideas for the next 5 weeks?

2

bump
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3

I know it is frustrating when things dont go your way, but it seems that you have already established you base before the Half IM. By continuing to WO two to three times a week, you have been maintaining your run (of course it all depends on that WO as well). Just like BarryP and all the other running programs, and since you have decreased your running for the past 6 weeks, my recommendation is to slowly increase your running again. I am sure it sounds like common sense, but I definitely do not want you to drastically increase your run frequency and volume to where it was at W7. This will lead to tearing you calf muscle again.

I cannot give you any type of formula, but you need to listen to your body. If you increase your running and notice any problems with your calf, address it immediately…not when you are done running. This may incur more calf injury.

I hope this helped.

David

4

That is a great help! Thank you.