My company, MarkAllenOnline, is the official coaching company for the San Juan 70.3, and we hope to help many of the athletes racing next March. Through my Facebook page and my private San Juan 70.3 participant’s group, I give advice on common questions such as how many times a week to train, for both beginners and intermediate athletes. Ironman 70.3 San Juan is going to be the biggest triathlon on the island and will attract many inexperienced triathletes. Unfortunately, as is almost always the case, some of them won’t make it to the start line because of injury or illness.
As I also try to get in shape, I feel in many ways like a beginner. Sure I’ve been around the block a few times and have even gone fast. But the calf injury this summer put a damper on my fitness, forcing me to curve back on my cycling. So now that I am on the mend I have to build my endurance back up. In my last blog, I reported how I ran for just four minutes; now two weeks later I am up to 25 minutes. The calf is feeling solid, just a tad sore afterwards, but a good sore.
I continue to use compression calf sleeves while I run and for recovery. A small company in Boulder called Recofit makes some killer calf sleeves that I use for running. I’m also icing and using the poor man’s ice bath—otherwise known as the Boulder Creek. This creek is basically snow melt and freezes the calf in no time.
One of my masters swimmers asked me the other day about my run ramp up, and whether I do 10 percent increases. This type of increase in volume is a good number for longer workouts to keep injuries at bay. But for me, and with such short run, I did a little more. Here is a list of all my runs in minutes, one every other day: 4, 6, 8, 11, 13, 15, 18, 20, and today, 25.
I’m also back on the bike, though mostly on the trainer, although I did get out for a 90 minute ride the other day. The indoor trainer and I are going to become very good friends this winter in Colorado. There is snow in the forecast for this week and a deep freeze, but I’m actually looking forward to it.
The swim is perhaps the sport I am in the best shape for right now. I swam a solid three workouts of 3,000 to 4,000 yards last week and felt great. As fitness improves on the run and bike, the swim will also become stronge for most athletes. I belong to Rally Sport a club in Boulder with a nice warm outdoor pool. So when I get to San Juan I will not be deficient in the tan department. You can count on that one. There is plenty of sun in Boulder over the winter at the Rally Sport pool.
November first will mark 20 weeks to my race in San Juan. Things are looking up, and I am excited about it all. I’m crossing my fingers, and hoping all goes well. Maybe I will see some of you in San Juan next March 19 … we can dance a little salsa at the finish line.