recovery time after Ironman

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2012-08-10 1:34 PM

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Albany, NY
Subject: recovery time after Ironman
I finished IMLP almost 3 weeks ago.  I have not done alot of training since then (ran 3 times, biked 1 time, swam 2 times) all only about 1 hr or less in length, but I am sitll pretty fatigued even at these shorter distances.  My last run was today (6 miles) and I am still about 30s to 1 min slower per mile and my heartrate is getting way up there zone 4 territory even on what used to be easy speeds.  When should expect to be back to normal?  Should I be doing more, possibly at shorter distances, to ease myself back in?  Any advice would be appreciated.

2012-08-10 2:38 PM
in reply to: #4357339

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Subject: RE: recovery time after Ironman

Id say you should have took some time off from training all togetther

I user a Rule of Thumb of 1 days rest to recover for every hour raced ... sometimes aI take a little more ... but when I come back i feel rearing to go

2012-08-10 2:59 PM
in reply to: #4357339

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Subject: RE: recovery time after Ironman

was this your first IM?

mine took at least a few months to get over.

some people recover more quickly, you just have to take it easy for awhile and see how you feel.

2012-08-10 11:38 PM
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Subject: RE: recovery time after Ironman

My last IM was two weeks ago and I'm feeling pretty good.  I took three days off and than started a reverse taper.  By a week I felt normal and just had one of my fastest tempo runs.  Doing a 5k race tomorrow and I'm looking for an old age PR.   I think I've felt the fatigue most while swimming, than biking, and surprisingly my run feels great.  I rarely take a day of and I feel better if I keep moving.

I think my rapid recovery was due in part to how I ran my race.  I told myself going into it that I was going to stay comfortable as long as possible and not grind myself into the ground like I did last year.  I took it very relaxed through the race from beginning to end and really enjoyed it.  Funny thing too, by backing off my effort greatly on the swim and bike I ended up an hour and a half faster overall and never went  to that dark place during the run.

2012-08-11 9:32 PM
in reply to: #4357339

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Nashville
Subject: RE: recovery time after Ironman
For what it's worth... after my first IM (middle of the pack, 14hr-ish) it took me 3-4 weeks before I could mow the lawn without getting winded.
2012-09-11 4:06 PM
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Subject: RE: recovery time after Ironman
it has been exactly 4 weeks for me, and while i am able to do some short runs, I am still extremely fatigued. I havent been in the pool at all, and my bike rides have been with my daughter.  I'm still a mess.  But a happy mess.

2012-09-12 6:46 PM
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Subject: RE: recovery time after Ironman
I pr'd a Half Iron (5:08:57) just 13 days after a brutally hot and hilly IM. August 26th- Michigan Titanium, September 8th- Tawas HIM. Suck it up!
2012-09-12 6:48 PM
in reply to: #4358186

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Subject: RE: recovery time after Ironman
popsracer - 2012-08-10 9:38 PM

My last IM was two weeks ago and I'm feeling pretty good.  I took three days off and than started a reverse taper.  By a week I felt normal and just had one of my fastest tempo runs.  Doing a 5k race tomorrow and I'm looking for an old age PR.   I think I've felt the fatigue most while swimming, than biking, and surprisingly my run feels great.  I rarely take a day of and I feel better if I keep moving.

I think my rapid recovery was due in part to how I ran my race.  I told myself going into it that I was going to stay comfortable as long as possible and not grind myself into the ground like I did last year.  I took it very relaxed through the race from beginning to end and really enjoyed it.  Funny thing too, by backing off my effort greatly on the swim and bike I ended up an hour and a half faster overall and never went  to that dark place during the run.

I had similar experiences.  Usually light running and biking a few days after and felt close to normal after a week or so.

2012-09-12 8:23 PM
in reply to: #4408475

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Subject: RE: recovery time after Ironman

borsenik9 - 2012-09-12 6:46 PM I pr'd a Half Iron (5:08:57) just 13 days after a brutally hot and hilly IM. August 26th- Michigan Titanium, September 8th- Tawas HIM. Suck it up!

 

Wow you are so totally awesome and even more totally awesome at giving advice. It must be awesome.

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