Mel I first have to say Happy Birthday and Congrats on your win.

Ok now to my question. I have never done a full cours only the relay (swim) of the sport xterra. I really want to do all three events this year. Heres my problem I have a little degenerative disc issue and it hurts when I run only, but I have done a lot to strengthen the muscles around it. So my plan is to work hard on the swim and bike, then wait til late July to try to gain some running in intervals. Write now I am able to walk four miles without pain, so I would probably hike the first hill (ogden course) and run on the down does not bother me too much. So my question is [/b]how should I train for the run? Intravels? 20min runs? Take in mind I will not be doing it to win, just to finish and feel good about doing it. Also I am very experienced at mt. biking, just need to build more fitness. I did the swim last year in 18min flat(first time ever swimming competive). So can you give me some advice on the run taking in mind my L4-L5 does inflame up at times and my piriformis tightens. Other then that life is good.

Thanks very much... Temecula was hard but good!

I think disc injuries are very tender and should be monitored closely. I would work with a physical therapist to determine how strong your back is and how much is too much. I do know that core strength is key for back health, so incorporating a LOT Of pilates etc in your program immediately will improve your chances of staying healthy when you bike and run. As for the exact amount of running, I would get some advice from a PT or a chiropractor on where to start and then take it very CONSERVATIVELY from there. You do not want your back to be worse. Better to spend your whole life mountain biking a ton than running 5 km and finding out you are going to spend months rehabbing from it.

So in short, my answer is to work with medical types, not a coach, on this particular aspect of your training. You can aqua run to strengthen your hip flexors etc right away which will help you transition to some easy impact runs faster than starting a run program from zero in July. That is the only run training I would advise at this point.

In addition, gentle yoga and stretching lots of the time keeps the hips from getting too tight. I know I have to do yoga 2x per week and I do pilates 3x per week to stay healthy. Some of each does wonders.

Mel,

Your right about 5km is not worth injuring it more. This is why I am taking it very careful, making sure I do Yoga and not pushing it when things are tight. I did twelve mile bike ride the yesterday and it was brutal, lots of rocks, lots of climbing, and I felt good during and after. Although, I feel tight today so yoga is on the plan for today. I will get with a PT and see maybe even get another MRI. It has been a few years since my last and I should make sure it is safe to run. If I can not run though I will find someone to run for me and do the other two events. Thanks for the advice.

Are you for sure doing the Mountain Classic in Brian Head? I have friends who have a second home there so I might go to watch and volunteer.

Good plan.

Not 100% on the Mountain Classic. I actually am booked to fly to Austria for an XTERRA. My late summer schedule really is dependant on how well the early summer goes.