[miles99999]

<p>Alright, I finished my Ironman back on November 21st and I definitely needed to take it easy for a few days as my legs were really sore.  By Thursday (foru days after) I felt no soreness and was able to get out and play a round of golf.  Friday I was sore again, did I mention I walked the course when playing golf on Thursday?  I didn't go anything on Friday.  Saturday I did a short 18 minute run with my dog, it felt good to get out and do an nice ease run around our local park.  Sunday, I wanted to go running but never got off of the couch.</p>
<p> </p>
<p>This week I have been trying to get out and be active.  I've run on Tuesday and Wednesday and plan to get in a short swim tonight.  My question for anyone and everyone is....what should I be doing?  Any by that I mean, I want to get back into training, but I don't want to do too much too soon.  My lower back has been a bit sore after each run which I believe means my body is still recovering from my race.  I have read different things, one being I should just lay low for two weeks and then easy slowly back into training.  The other is that I should do active recovery, some swimming and biking (don't have my bike back yet) and add in some running.  I feel like I am in such good shape and I want to maintain it and build on it for 2011.</p>
<p> </p>
<p>So, if anyone has any post-Ironman training plans or advice, I would love to hear what you might suggest.  Thanks!</p>
<p> </p>
<p>Jamie</p>

 

[AdCo]

<p>Don't load 2 dumpsters and strip 2 rooms of all the lath and plaster, then take off 2 months - mostly - and work on the house </p>
<p> </p>
<p>Just let your body be your guide, and listen to others. </p>

 

[miles99999]

<p>Good points, thank Adam! </p>

 

[niemsco]

<p>Never walk the course for one, always ride!  The cart is the best place to keep the beer!</p>

 

[Thor]

<p>My advice hinges on your frame of mind...</p>
<p> </p>
<p>If you find yourself not all that inspired to swim, bike, or run, each taken individually, then don't force it and mostly drop it if you have to. By individually I mean that if you don't feel like swimming, then don't, but if you do feel like a nice bike ride... go for it. You have just been through the meet grinder so to speak, so it is your mental state -- rather than physical -- that needs attention, and if you find yourself burnt in any or all of the disciplines, tread carefully when hitting it back up too soon too hard. Since you haven't done all that much since Ironman, I'm guessing you fall slightly in this group. But you also have a foot in the next since you are here asking about moving forward.</p>
<p> </p>
<p>If you find yourself mentally plugged in but only taking a break because, well, you know to do that after such a grueling training season, where life was put on hold, then I would recommend one of two things:</p>
<p> </p>
<p>If you really are gung ho right now to do something, and you are in a great place mentally and you know, then put a target race on the schedule, but only put one on that is, like, in the spring. This will help motivate the training to keep going, or at least for you to pick back up when you are ready. Also set targets for each discipline, but only to be achieved well into the new year.</p>
<p> </p>
<p>If you're still up for "resting" but do want to do something, then I would suggest taking the social approach. In fact, regardless of which category you fall under, I would suggest the social path for at least until the end of the year and preferrably through January. Join (or reconnect) a run group. Maybe even hook up with a buddy for swims. And perhaps find a group for group rides outside or on the Trainer. But from now until the end of the year, check the ego by the roadside when the pace turns to race, as some group events can be.</p>
<p> </p>
<p>Another option is to get out there and do some races, such as a Santa Shuffle or Hangover Chaser. Be careful about pushing too hard too soon -- both from an injury perspective and the mental hangover from Ironman. But if you do have it in you, I bet you'd feel a new, fresh emotion from toeing the line of a local 5K... you'll come out feeling good, having had a fun time, and motivated to want to do more.</p>
<p> </p>
<p>But seriously, if you are burned out... honor that... because if you don't you may not swim a lap, cycle a mile, or run more than 18 minutes for a long time it you push it too soon. As an outsider looking in, I'm guessing your mental state is pretty good. And if that's the case, I bet that within three weeks the engine will want to start revving again. Have fun until then. And perhaps do some social runs and swims and rides. Keep it fun. Be the lifestyle. It will treat you well.</p>

 

[niemsco]

<p>You can never maintain the same level fitness all year around.  Macca can't do it, Wellington can't, and you can't.  Just be aware of that.  You can maintain what you have for awhile, but inevitably you will hit the low point on the curve and have to build back up.  The good news is that you can build to higher level than you had previously.   You will eventually need to have a rest period before you build to another A race.  Otherwise you will have a few years of mediocrity, that I can assure you of.   So don't sweat it, you put a lot of hours in for a long time.  I generally have been keeping active 6-10 hours a week just doing stuff I like to do, mostly running, this is my rest period which has been going on since mid sept.   A race is in june, I'll probably start the power up in Jan or even mid dec.</p>

 

[miles99999]

<p>Thanks Thor & Scott.  I knew I could count on the veterans to set me straight and point me in the right direction.  Mentally, I'm not suffering through a post-Ironman hang over, quite the opposite.  I am definitiely trying to take it easy, but of course I feel like I could head out and do a marathon next weekend and kick ass in it.  Obviously that would not be a wise decision.  I have decided not to formally sign up for my running club's Winter Series and just pick a few races within it to run over the next three months.  I have signed up for a half marathon in mid-April which is my next official scheduled race which I will build for.</p>
<p> </p>
<p>I am definitely going to let me body heal and do what I feel like doing (e.g. I planned to swim both yesterday and today, but decided an extra hour of sleep would do me better).  I pick up my bike on Saturday morning and am looking forward to getting in an easy ride later on in the afternoon because I miss it.  It is definitely going to be a bit tough going from a very regimented training program to a loosey-goosey, go as you feel approach.  I will do my best.  Again, thanks for the insight and advice, it is really beneficial.</p>
<p> </p>
<p>Jamie</p>

 

[Heather H]

<p>Along the same lines...I'm 1 week post Ironman now and feeling good, I was sore for a day or 2 post race and I still have 1 toe that is messed up, otherwise feeling way better than I expected. I haven't done any "real" workouts since the race, just lots of Scuba diving, and walking/hiking. I'll see how I feel during my first real workouts, but I'm thinking about a half marathon at the end of January- thoughts? advice?</p>

 

[Thor]

<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Heather H</strong> <a href="/forum/thread/71461/post-ironman-what-to-do#post_1967534"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><p>I'm 1 week post Ironman now and feeling good... but I'm thinking about a half marathon at the end of January- thoughts? advice?</p>
</div>
</div>
<p><br>
Get out there and kill it. You'll be in awesome endurance shape, and that's enough time now to drop other things to focus on your run speed. This may sound counter to the advice I gave above but, if you read the logic of 'if this, then that / if this, then that', you'll see that it's on theme.</p>
<p> </p>
<p>The single biggest thing you want to pay attention to is your mindset. Because the body will follow suit. If you can fathom swimming, biking or running, and if you are just plodding along in workouts without energy only waiting for them to be done, then you need to honor that, especially because of the period you just came out of -- it's your body and mind's way of saying, dude, enough is enough. Ironman can do that to many. But it doesn't have to. Especially if you are motivated and do a good job at getting in your rest when needed AND shifting focus so that you aren't always zooming for the same old goal. We all need break. And if you are, what I call, mentally plugged in... go for it. I did much after most of my Ironman races. I made sure to get my rest, but I was so mentally plugged in a charged that I used my fitness in very different ways than I had for the IM training, and that for me was break enough to rest up even though I was still hitting certain things rather hard.</p>
<p> </p>
<p>Everybody is different just as every body is different. Your mileage may vary. The key is to pay attention to your mental state and your physical conditioning, because if you are worn in either way, your performance will suffer -- there will be signs and you will see them unless you choose not to -- and if you have this and continue to push, you just get deeper in the hole, never fully recovering, always being on par. But again, this doesn't always happen to everyone. It did me after my first IM; but not so after two and three and many of my other big races. You, of all people, seem extremely plugged in, and so too does Miles. Trust your instinct. You know the right answer. Whatever you do, keep if fun... that's key at this point to staying plugged in.<br>
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