Post Ironman blob...

Well it is almost a couple of weeks post Ironman now. I am just contemplating getting back into some training - but nothing special for a while. Basically I will do what I have to class/coaching wise - so a couple of spin classes for the bike, a couple of run sessions, and will sneak in a couple of swims, as I actually quite like them for some reason! Weights will be the main focus for the next month or so. I got an introductory weights session in this week, and then will do 2-3 sessions per week. The introduction back to weights took all of 10 minutes, a couple of sets of calf raises, leg extensions, dips, and lat pull downs - at around half the weight I was doing just before Christmas. I tried Hamstring curls, but the calf/hami (IM injury side) was in no way interested in doing that and let me know in no uncertain terms! Weights will be primarily an injury prevention/ minimization thing, but it will help performance as well. 

On the calf injury I managed to get in ironman, well it did get better very quickly. And the actual injured sit now seams fine. However, I do have a bit of an issue just around the corner which is very niggly - sort of side of calf and into the hamstring. A good stretch is making it a bit happier, and just getting some flexibility back (mostly nerve) is first order of business.   
The first few days after Ironman I certainly had very sore legs, and the arms were a bit tired too (bicep muscle one of the worst for some reason). I thought that this had to be the worst ever post race soreness - but oh how we forget! I have had worse in hindsight, really struggling to get off the finish line the legs being so hammered. After my first one, cramps were so bad I couldn't sit or lie down and had to continue to walk around transition (with help) for almost an hour, until they subsided enough to sit. And we convince ourselves during the race, that if you push to the finish, the pain will stop after we cross the line. In many cases the body even believes this crap!! I still had a few flu symptoms as well, and was VERY tired. Certainly caught up on some serious sleep, although the mental functions were pretty average at best the week after (and the best did not last long either!). 
The grand plan moving forward will be World Long distance champs as an age-grouper. This is in Perth at the end of October, which might fit in quite nicely. Anything else between now and then will be hopefully aimed at helping optimize that performance. Cross country running is the most likely candidate as semi-regular racing. 

Just a bit of a note on the others that have done Ironman - mostly those I have been involved with (usually as coach!). It is always a bit nerve racking as coach, especially when those you coach have high expectations and have worked really hard to get the result they want. Sometimes your own confidence gets undermined when they become unsure of themselves, and start to have doubts. "Coach I am so tired - is this right"? Of course in the last week or two you have to say it is right, whether it is or not, because you can't change much at this stage. To say it is all wrong in the last week will just end in major disaster! A couple of times I did have to think back through, and go through other options, just to make sure in my own mind I had done the right thing. This year I was confident I had got the run in pretty well spot on for most, and those that I were not sure on, fell in to the "I am taking a bit of a guess because you haven't given me much feedback" basket. But I think everyone has a few moments of doubt, even if it is just to reassure yourself. I think if you have prepared well, that doubt then becomes strong confidence. After the initial stress, it is entertaining watching people go through their own roller-coaster ride of emotions to get to the start line.

I will pick on Ant Gardiner here (all you others are off the hook). Ant's is a good athlete, and if he prepares well he goes well. He had put in some great races (particularly half ironmans), and done some great key sessions. He was spouting off about not being as fit as usual - new baby in the family and all that goes with that (no time and no sleep were the main problems I heard about!). I did manage to put him on the back foot once at the training camp, but really he was in great shape. His swimming was the best he has ever been, bike a strong as usual, and maybe slightly under on the run, but he had done some very good sessions, and really not that under-done. My feeling was he was in for as good a race as he had ever done. It would hurt a little more in the second half of the run, but if he gritted his teeth and got a bit of mongrel going, no reason why 9:15 was not possible with all the planets aligned perfectly, and 9:30 if he put a very good race together. He had a PB swim (when the averages where 1-2 minutes slower on the day), quicker than he had ever done on the bike, and around 10 minutes off his best ever run (which was pretty storming), to get his fastest ever on the course and win the age group. Really the only bad thing I can say about his preparation and racing is that he was still spouting out negative comments half way through the run! The main moral of the story is that there is more than one way to skin a cat - or to have the best race you can. Good job Ant's!

Quite a few of you have been asking if I will continue with the Blog. The answer is yes. I was contemplating starting a new one, but might just continue on with this, and perhaps a little less Ironman 2009 focused. Of course if you have an opinion on that - let me know! 

A note to Hamish; Raewyn has informed me of your cycling exploits, and I thing the weekend ride should be TWO loops, not one, and you should ride the long way home at least once per week (ie 12km does not cut it all the time!). A note to George - well done on getting the gold medal in the weetbix Triathlon in Christchurch!! Looking forward to seeing you at the 2024 Olympic games!