How Grace Thek Finished 10th in Her Kona Debut While Managing a Back Injury

October 16, 2026

The Work Behind the Work · Kona 2026

Before Kona, Grace Thek told us how she kept running through a back injury that had followed her since 2024. Then she raced her first IRONMAN World Championship and finished 10th in the world.

We caught up with her after the race to hear how her back held up, how she used LEVER in the final weeks, and what she'd tell anyone racing their first world championship.

10th IRONMAN World Championship Kona debut

9:06:37 Finish time swim, bike, run

3:02:41 Marathon 8th fastest pro women's run

0 Missed run days from back flare-ups

1A Dream She'd Watched for Years

For Grace, Kona wasn't just another race. It was the one she'd grown up watching.

"It was surreal to race the world champs in Kona after watching it for so many years online. It has always been a dream to experience it & it lived up to the hype!"GRACE THEK

"I think it really hit me in the last 1-2km as I entered the town area enroute to the finishline. And of course, the finishline will go down as one of my most memorable!"GRACE THEK

2Her Race by the Numbers

Here's how her day added up, with where each split ranked among the pro women:

Swim57:1215th fastest

Bike5:01:0421st fastest

Run3:02:418th fastest

The run was her strongest leg by far. After 180 km on the bike, she ran the 8th fastest marathon in the women's pro field.

3Her Run, 5 km at a Time

Here's her pace for every 5 km of the marathon, from the IRONMAN tracker:

Grace's Kona marathon

Pace per km, every 5 km

Bars start at zero, so similar lengths mean similar pace. Shorter bar = faster.

0-5.1 kmat 21:104:09

5.1-10.5at 44:194:17

10.5-15at 1:03:524:21

15-19.8at 1:25:174:28

19.8-25.1at 1:48:194:21

25.1-30.5at 2:12:034:24

30.5-35.3at 2:33:324:29

35.3-40.3at 2:54:324:12

40.3-42.2at 3:02:414:18

4:09Fastest stretch
first 5 km

4:12Strong finish
35-40 km

4:20Average
3:02:41 total

Splits from the IRONMAN tracker, using the closest checkpoint to every 5 km. Pace is for each stretch.

Two things stand out. First, her two halves were almost identical, about 1:31 each (estimated from the nearest tracker checkpoints). In the heat of Kona, many athletes slow down a lot in the second half. Grace didn't.

Second, look at 35-40 km. After her slowest stretch, she ran her second-fastest 5 km of the day, right as she headed back into town, the moment she says the race "really hit" her.

4How She Kept Her Back Healthy All Season

Grace's back flared up earlier this season, and she managed it right up to race day. By Kona, she knew exactly what kept it settled.

"My back held up well in the race. I had been managing it all season & by the time Kona rolled around, I had a good idea of what worked to keep it settled."GRACE THEK

Here's the toolkit she described:

1Regular soft tissue workKeeping the muscles around her back from tightening up.

2Strength workEspecially core.

3Avoiding prolonged sittingLess time in one position.

4Mixing up her ridingAlternating time trial and road bikes, and riding both outdoors and indoors. Her flare-up first started from riding only indoors on her TT bike.

5Breath workAnother piece of her routine to keep her back settled.

6LEVERTo manage load and any flare-ups, so she never had to miss a run day.

The takeaway A nagging injury rarely has one fix. Grace stacked small habits, from strength work to changing up her bike position, and used reduced-load running so a flare-up never cost her a run.

Train like Grace

Manage the flare-ups. Keep the run days.

LEVER turns your treadmill into a body-weight support system, the same tool Grace used all the way to Kona.

Shop LEVER

5How Grace Used LEVER on the Road to Kona

How much Grace used LEVER changed with how her back was feeling. That's the point: it flexed with her.

Grace's LEVER playbook

Three phases, one goal: no missed runs

1When her back was at its worstMore time on LEVERBetween Oceanside and Lake Placid, when her back was flaring and causing pain down into her calf, she leaned on LEVER the most."...I spent more time between Oceanside and Lake Placid on the LEVER when my back was at its worst and I was getting referral pain into my calf."

2The Kona buildEasy jogs and double run daysIn the lead-up to Kona, she used it about once or twice every two weeks, running at 85-90% of her body weight."Used the LEVER for an easy jog or double run days (~1-2x fortnight) in the lead up to Kona, running 85-90% body weight."

3After the raceComing back from a breakUsually her first run after a race is on LEVER. This year she's taking two weeks off, then using LEVER as she returns to running."I will use the LEVER on my return to running after the break, as this is the time niggles tend to pop up for me!"

Notice the support she used: 85-90% of her body weight. That's only 10-15% off. Enough to take the edge off each landing, while still feeling like a real run.

6How to Use LEVER Like Grace

Here is a simple starting point for each of the ways Grace used it:

1Managing a flare-upBest for: a niggle that isn't settling

SupportStart with more support, enough that the run feels pain-free

SessionShort, easy runs

WhenInstead of a skipped run, once a clinician says running is OK

FocusKeep the habit of running while the area settles

2Double run dayBest for: adding volume safely

Support10-15% of your body weight off (Grace ran at 85-90%)

SessionAn easy jog as your second run of the day

WhenAbout once or twice every two weeks

FocusExtra time on your feet without extra pounding

3Returning after a breakBest for: the off-season or time off

SupportStart with some support and reduce it over a few weeks

SessionEasy runs as you rebuild

WhenYour first runs back

FocusThis is when niggles tend to show up, so build back gently

Pain that's getting worse?Get it checked. Reduced-load running works best alongside advice from a physio or doctor, like the soft tissue and strength work Grace did.

7Grace's Advice for Your First World Championship

"Above all: Embrace the experience! Remember that it's a huge accomplishment to make the start line for the world champs. The hard work is done so just go out there and give it your best! But also remember cooling, pacing and nutrition!!"GRACE THEK

Cooling Stay cool from the start Ice, water and sponges at every aid station, before you feel hot.

Pacing Hold back early Grace's even halves show what a controlled start makes possible.

Nutrition Fuel the whole day Your run depends on what you take in on the bike.