Coach Kev, I am 6 weeks out from my A race IMC, and rolled my ankle during my long run yesterday. I have been training for this race for a year and a half and just completed the Lake Stevens 70.3 last weekend. I am following the Intermediate IM schedule. How do I modify my schedule to take advantage of all the hard work I've done so far, but rest my ankle. This same injury occurred a year and a half ago running on trails and rolled it on a rock.

This one's a little tricky, since you haven't given me any idea of the predicted recovery time. Obviously you need to see a physio-therapist (&/or Sports-Doctor, who can refer you) to have the damage assessed and to treat you for a faster recovery.

In general, if you are forced to take a week or two off running, you may see a slight decline in your run fitness, as you return, but you really won't lose much at all.

I strongly advise you take this opportunity to focus on your swimming, by replacing your runs with extra swimming. Add technique focused workouts or stroke-correction (lessons), to your scheduled swim workouts.

Many coaches/physios would advise water running, but I generally feel that if you’re a triathlete and you're going to get in the water, you might as well be swimming. Anything you can do to improve your technique and swim efficiency over the next 5(+) week will help you get on the bike with less fatigue. This will assist your bike and run, in your Ironman.

With more info regarding your recovery time, I may be able to offer more specific assistance.

Keep us updated and I'm very interested in how you're final weeks go and of course, your race. I'll be there watching/coaching and cheering everyone on.

Note: I rolled my ankle 6.5 weeks out from IMC (stepping on a pine cone) in 2000. Had to hitch a ride home halfway through my long run. It blew up like a balloon. It was a scary time. Huge blow, mentally. Rest, Ice etc - Only took a week off running, ultrasound etc every other day and it wasn't an issue for Ironman. I hope you can have the same sort of recovery!

CoachKev.

Thank you so much for the advise. I kept waiting for your response as I thought I would be notified via email, and didn't realize I needed to go back to the Forum for a reply. I choose the "to be notified box" but never received anything.

I ended up taking almost a week off from running. Lot's of rest and ice and swimming. Looks like I was doing something right. I am coming up from Seattle this weekend to ride the course on Saturday and swim and run on Sunday. I will stop in if the office is open, or may ask around to see if you are out and about in town or on the course. I would be interested in talking with you about your coaching. P.S. I qualified for the World Champions 70.3 in my age group at Lake Stevens 70.3. I know I couldn't have done it without following your Intermediate Ironman schedule. Thank you, Kathryn

Hi Kathryn,

I will look into why you were not notified. Have a good weekend training in Penticton. I'll leave the rest to the coach!

Regards,

Mike

Hi Kathryn,

I'm pleased to hear you had success with your 70.3 Lake Stevens race, training on one of our programs. You obviously selected to correct level of program, for yourself. Well done!

I'll be in Penticton (Home) over the weekend and will likely may be in my office late on Saturday, which is located close to The Bike Barn. If you ask there, where I can be found, I'm sure one of the staff-members will point you in my direction.

I'd like to meet with you, if possible. As well as discussing your final IMCanada preparation, I'd like to get your ideas on some new developments we have in the works for ERacePlanner clients.

Great job with your ankle recovery, too!

CoachKev.

I'd definitely like to meet you and discuss coaching and your new developments for ERacePlanner, especially being a "remote" client. I'll be riding the course by myself on Saturday so no one to hold me back, plus my friends couldn't afford the gas to come up (I'm sure there will be lots of riders out there). Here's my cell 206-595-XXXX(I'm being brave putting this online). Thanks Mike for looking into the notification issue. I was not notified again on CoachKev's reply.

Kathryn,

It was great to meet with you and discuss your Ironman Canada training. Great to hear your ankle has come good and you're back on track with your cycling and running. It sounds like the template you're using for your IMC training really works for your busy lifestyle. I look forward to seeing you on the big day and see you realize your Ironman dream. All the best with your taper. Trust your training. You've done the work!

See you at the finish line. CoachKev.

ps. I've written a piece for TriBC, on "Nailing Ironman Canada". it can be seen at:

http://www.tribc.org/enews_aug2008/nailing-ironman-canada.htm