The other night I was chatting (via computer) with the Mark Van Fish and he was asking me about my post Placid training.  He was pretty impressed that I was going into a second week of easy training.  Well, I can’t take all of the credit for this genius move (Dr. Phil is the smart one), but I can take credit for some seriously idiotic post ironman training and race adventures in the past.  I hate to call them stupid, because at the time they all seemed like good ideas.  However, I do think it was largely the reason I ended up so crippled in 2008.  So without further ado, here is what not to do post-ironman:

#1- Ironman Arizona ’05-  In preparation for my fall Kona to Marine Corps Marathon trick, I ran a half marathon two weeks after in 73 minutes and then Powerman North Carolina a week after that.  Recovery Grade: D

#2- Ironman Worlds ’05-  Two weeks later, I ran my very infamous Marine Corps Marathon where I was about 40 seconds from being the first Marine and setting a PR.  Recovery Grade: F

#3-  Ironman Canada ’06-  I rushed back into training with a solid 20+ hour week.  Looking at my log, I slugged it through a couple long rides in my second week back.  Recovery Grade: C-

#4- Ironman Worlds ’06-  This was a somewhat smarter recovery, but I did run about 13 miles of the Marine Corps Marathon course one week later watching my Marine buddies compete.  Two weeks later I did the Race for Breathe 5k in honor of the late Mike Mann in a not-so-slow 15:5.  Recovery Grade: B-

#5- Ironman CDA ’07-  First week, as normal was pretty chill, but in the second week, back up to 25 hours of training to include the infamous Wiggins ride.  For those not in Boulder, this is 75 miles out and 75 miles back.  I sat in for most of the ride, but sitting-in doesn’t really mean much when 6 other pros (who at that point generally out biked me) were trading pulls.  Recovery Grade: D  (better make it an F, when we look ahead)

#6 –  Ironman Louisville ’07-  At this point, the hamstring issues were definitely beginning as I had troubles in the marathon.    First week post ironman- good, second week- not so good, as I killed a 22 hour week which finished up with a 90+ min run at Switz Trail and (which sits above 8500 ft) and a 4k+ Jane swim.    Recovery Grade:  C-

#7- Ironman Worlds ’07-  Possibly my biggest mistake was what I did and then what I did not do.  I did do Du Worlds (say that five times fast) seven days later.  It was the long course version and in the pro field we went out in about 4:40 for the first mile of the 15k run and I was 200m off the back already.  Thankfully I finished a respectable 22nd for middle of the pack.  However, my hamstring was definitely a problem at this point.  I did not take care of it, no massage, and no PT until February, and thus had my horrible 2008.  Recovery Grade:  Incomplete

#8- Ironman Arizona ’08-   Well, this race was only six days before Thanksgiving and I did have a very painful drive home in my Explorer with JZ (yes, I spent 14 hours in a car with that woman).  I then proceded to get sick as did nearly everyone else that went to that race, so I spent a good portion of the next couple weeks in bed.  Recovery Grade:  A

#9-  Ironman Lake Placid ’09-  Although it is too early to grade myself, I did do my sister’s 5k and one would not call it very smart to do a 17:12 5k 48 hours after finishing an Ironman, I figured it only appropriate for my little sis.  I have been very smart since then and have a fun weekend of volunteering at the Kid’s Tri on Saturday and cheering on Lara, JZ, BDC, Shane, TO and all sorts of other Boulder friends at the long course race on Sunday.  I should be able to keep training to a minimum.  I am going to give myself an early grade.  Recovery Grade: B

As the recovery grades increase, it should be pretty interesting to see how Kona turns out this year.  Remember it’s not what you do, it’s all about what you don’t do in recovery.

later,

billy