How soon to race again after an IM?
Glad to find this forum! I'll be 60 next week, and I'm celebrating the start of a new decade with some longer races than I usually do. In January, I completed the Bone Island Half, and I am signed up for IM Lake Placid in July, my first IM. Question is -- Can I compete at the USAT Nationals in Milwaukee two weeks after the IM? If yes, should I do the Oly or the Sprint? I usually compete at Nationals and love it.
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You'll be moving around and feeling physically fine in a few days but the lingering physiological effect will last for weeks. Could you race Nationals two weeks later? Yes, but don't count on having a good performance. In fact, prepare to be downright disappointed. Not only will you still be recovering but you will have also just been doing months of training at a much slower pace than what you'd want to do for a Sprint or Oly race. It's very difficult in the middle of IM training to turn on the fast switch, let alone two weeks after spending 15 hours doing IMLP.
My $.02.
I would not compare a HIM type feeling recovery with an IM recovery as you wrote you have done a half before they are two different animals. But then again that's me see you at IMLP.
I'm 51 and I have raced an OLY 3 times after an IM , twice 2 weeks after and once 3 weeks after, I've raced them competitively and done well setting subsequent PR's. Am I 100% ? absolutely not but felt good enough to race.
To answer your question if your gonna do it , I think I would go for the shorter sprint, and reel in your expectations.
To add on to Tim's comments ... the key word there he highlighted, which is RUN. You may find that you didn't actually RUN 26 miles on IM race day. To the extent that happens (it's not your goal, necessarily, but it does happen) your recovery will be easier.
My own experience: I once tried to do a half marathon with a friend, 2 weeks after a very intense IM. He usually runs a 1:57, I usually run a 1:37, so I thought it would be no big deal. I messed up my quads for 4-6 weeks after trying that, and I was just running easy most of the way.
OTOH, I once did an IM, and dropped out after 10 miles of "running". Within 7 days, I was back to full training for an upcoming IM I had planned six weeks after the first. And I've pretty much experienced everything in between following the 25 IMs I've trained for. My point is, you can't really make plans to race within 6 weeks or so after an IM, you just have to wait and see what plays out for you.
If you absolutely, positively must do the Nationals, then you have to consider them to be your A race, and IM Lake Placid to be a B- race, and act accordingly on race day. IMO, not the best use of your time, mental/emotional space and $$.
I agree with the comments already posted. The one thing I'd add is that 2-3 weeks after an IM is when your body is most fragile, and suseptible to injury. I've had numerous friends (and I'll include myself in this category) who have felt fine (meaning not sore, spring coming back in your step) 10 days or so after an IM or marathon, raced again within 2-3 weeks and got injured.
So Kate, I'm not saying don't go to AG Nationals. But if you do go, reduce your expectations and be very careful about not injuring yourself that could set you back awhile. Go and have fun, enjoy the experience and being part of the elite group. Just be careful.