Yesterday I ran 3.5 miles on the treadmill without pain of any kind in my calf or knee and only mild discomfort in the hip area around mile 3.25. The day before I swam 2.4 miles in an okay time. (It would have been better but where I swam was full of weeds and I had to slow down to avoid drowning--kind of like when you swim through kelp.) I've also done a number of 80-90 mile bike rides and a ton of hill work.
I feel ready for IMC. At last!
I still have work to do... I want to do a simulation of IMC on the bike and I need to up my run mileage without re-injuring myself. I also need to work on this whole 10/1 plan. In general, I hate to walk during the run as it can be hard to start up again. But I've done a running/walking plan before in a race and it works. The main thing is to have a plan of some sort. It was a big mistake going into IM Arizona without a real run plan and I don't plan to repeat that mistake.
I've been talking with people including my coach/mentor and my ART guy and I think my best bet at this point is to do double runs on Sundays. My weekly miles have been in the 7-9 mile range so I am thinking I will run 4 miles Sunday morning and 4 miles Sunday night. If I cut out my "tempo" run -- which isn't much of a tempo run since I always run at the same pace to avoid aggravating my calf -- I can avoid a big jump in mileage but also make my "long" runs actually be long, which right now they aren't.
Then I can up the mileage slowly. How much to up it is still a big question. I will study some training plans to get some ideas. I will also not up my bike mileage, but work harder to get my speed and tempo work in.
I have to say that part of why I feel strong and ready is that I gave myself a recovery week after the EPIC bike ride. I'm also back on a good sleep schedule and I'm getting in my protein shake most days. It's easy to forget that stuff is as much a part of training as the swimming, biking and running, but it really does make a difference.