Disappointing Race Two Weeks After Half-Ironman

two weeks is not enough time between two long'ish races you are trying to PB IMO.

The last HIM I really felt like I put it all out there for (2011) took me a few weeks to recover from.

What did your training look like between the two events with respect to your usual training volume? What did it look like four days leading into the HM? Sounds like you had tired legs and/or an off day. It happens to us all. You can't always hit out on your best every race. A HM two weeks after a HIM isn't too little recovery time assuming you put in the proper training leading into the HIM.

Recovery time is different for everyone. Based on the fact that you didn't have a great half marathon, two weeks wasn't enough time for you. I would suggest taking 2-4 days off this week. Lay around, relax, if you do swim/bike/run make it short and very easy. Then get back to it.

Don't let the bad race get in your head. You just needed more recovery time.

looks like you had a great Atomic Man race. 5:17 is really a nice result.

I'm assuming you went hard, which is going to cost you in recovery time.

However, I wouldn't sneeze at a 1:35 HM time either, that's great and only 3-5 mins off your expectation ? I'd say be stoked and look to the next race.

Without even getting any additional information I feel I can safely say you simply weren't recovered enough for an optimal race performance. I'm curious though, what kind if effort was your HIM and what kind of indicators did you have that led you to believe you could run the HM faster?

And I'm asking relative to you, not others in the race. Sorry, I couldn't edit before my 30 min window was up.

My HIM was no where near your (just over 6 hours) but I felt fine the very next day. I was not sore at all and felt refreshed after 6 hours of sleep. Since my HIM was scheduled into my IM plan (week 22/30), I trained again 2 days after the race. I had an easy week where I did no intervals and just did time/duration workouts. I did skip a day midweek and shortened 2 workouts that week since I was mentally burned out and really wanted a break. If you're fit, and it sounds like you are, you should be more than fine after 2 weeks. Ease back into it to get the body moving again and then get back into your normal routine.

As to how to get over your race you didn't like....well get over it. I was not pleased with my HIM, even though I was still sick and it was my first. Everyday can't be a good day. Sometimes your body needed more rest, different food, was over or under trained, or a million other things. A few minutes off your HM time isn't bad at all. Sounds like you rocked it for your HIM, and that's what I did too with my next races. Carried my bad race with me for my IM and it helped keep me going since I had my goal time in my head and nothing was going to stop me.

Based on my past performances. I had run a 1:33 HM as part of a long run (not all out) with similar training/ fitness level.

Thanks for the advice, everyone. I'm hoping to regroup and point toward a redeeming effort in a month or so. I think I may have over-tapered for the HIM and then spent too much time recovering which resulted in a little fitness loss.

Disappointment is when your result doesn't meet expectations, but sometimes it's your expectations that are askew with reality - such as not taking into account sufficient time to recover. Evaluate your preparation and how you felt prior to the race to reassess those expectations. IMHO your HM result is well within the margin of acceptable.

Personally, it takes me at least a week to get back into the daily routine - not just training wise - after a HIM. After two weeks I may take up regular training again, after a month I may race shorter distances but don't expect to perform. For the same reason my training plan only go to my next A race, I don't think beyond.

Go easy on yourself for the next week and see how you feel.

BR