Fink for Outlaw 2012

All training together! :-)

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17/10/2011 at 21:44
Thanks Saffers - I'll try that.
17/10/2011 at 21:59

Out of desperation tonight I've just taken some antihistamine and I've got almost immediate relief.

Sorry, this is way off topic isn't it. But we haven't started propper yet have we?

17/10/2011 at 22:05
Soupy, I have done all that and it works for a while but not for long.  Even taken day nurse as soon as I come out of the pool. Not ideal.
17/10/2011 at 22:41

Blimey - doesn't last for long does it? <snuffle sniff>

Beconaise on the shopping list tomorrow.

17/10/2011 at 22:57

Just Finish Programme (Short Hours)

Week 1

Monday - rest

Tuesday - Swim #18, run 0:15 zone 2

Wednesday - Bike 0:15 zone 2, 

Thursday - Bike 0:15 zone 2

Friday - Swim #19, Run 0:15 zone 2

Saturday - Bike 0:30 zone 2

Sunday  - Run 0:30 zone 1-2

17/10/2011 at 22:58

Competitive Programme (Long hours) and Intermediate (medium hours). Same for week 1

Week 1

Monday - rest

Tuesday - swim #1, run 0:30 hrs in zone 2

Wednesday - Bike 0:30 zone 2 quick change to run 0:15 zone 2

Thursday - swim #2, bike 0:30 zone 1

Friday - run 0:30 zone 2

Saturday  - bike 1:00 zone 2

Sunday - run 0:45 zone 1-2

Total: 6 hours

Swim sessions:

  1. 300 wu, 8x50dr, 12 x 100 @ 20sec, 8x50dr, 200 cd
  2. 300 wu, 8x50dr, 3 x 125 @ 20sec, 2x175 @ 30sec, 3x 125 @ 20 sec, 8x50dr, 200 cd
18/10/2011 at 13:31
I'm doing intermediate plan apart from the swim I'm only swimming Sundays for now
Razor51    pirate
18/10/2011 at 14:26

Too much swimming in there for me at the moment, did 17 miles on the bike yeserday at a steady pace and was ok,....  today the aching is back again despite the painkillers....... off to see the Physio in shortly so see what they think the problem is.   The annoying thing is I want to get stuck into this training program but can't., I've not run for 3 weeks now and I'm itching to get out but don't want to do any more damage..

Saffers, Soup.......I have the same problem  (snotty nose) but I put it down to the chlorine because when i swim in a different pool or OW swim I dont get the problem. Have you tried a nose clip, don't know if they work never tried one myself.

18/10/2011 at 15:23

Razor - Steady says take it steady.
Better to get sorted out now than push on and end up sidelined and unable to train when you really want/need to. I know because I am just getting over a muscle imbalance and spasm that has been going on a long time (years) and didnot know that it was a problem until it got painful and stopped me running, osteo has straightened me out and told me which exercises I need to do twice a day every day until muscles learn the correct behaviour.

Soupy and others, I swim using a nose clip and ear plugs. I used to get horrible chlorine sinus headaches, only down side is I can't hear what the coach says too clearly and have to lip read.

I have swapped days around a bit so off shortly to do 30min bike and 15 min run as per Wed on Intermediate.

Edited: 18/10/2011 at 15:24
18/10/2011 at 17:17

Saffers and Soupy - what about asking on the crap swimmers thread? Someone there might have some ideas?

Hello everyone BTW.  Am in for Outlaw - my third long distance.  Just spent a happy 15 mins reading the thread back from the beginning and it's brill seeing everyone's excitement.  From my experience, the training can seem interminable at times - 30 weeks IS a long time to stay focussed - but all of a sudden you're clad in rubber with 1500 other people wearing silly hats at 6 o'clock in the morning about to DO IT.

Re max HR, am so glad Meldy said not to do the 220 minus your age thing.  It only works for about 30% of the population.  My max HR is much higher than 220-age suggests and I'd have been working in completely the wrong zones - just not working hard enough.

Fink is pretty straight forward with zones so even though I train more with Friel, I use Fink's HR zones. A good way (they're all painful ...) to get your max HR is to go along to a Park Run or other 5k and do a max effort. In your last k your HR will be maxed out.

18/10/2011 at 17:25

I'm another one who doesn't like to do a long run the day after a long bike. I'm sure it's partly  because of my great age and pathetic recovery ability, but I just couldn't cope with a long run on tired legs. It would a) increase likelihood of injury because tired, tight muscles are more likely to tear and a knackered core is unlikely to help you hold good running form... which also increases injury likelihood.

Also the long run is a key session which means you need to get the most out of it to get a good training effect. If you're knackered and just about managing the time on your feet you won't always be working at a rate that is doing you some good and building your endurance. I know not everyone agrees but I think if you're not exactly a whipper snapper it's something to consider when trying to work out how to fit it all in.

Swimming - I'm not a fast swimmer but I'm not crap either. My IM swims have been 1.16 and 1.21. I haven't properly swum since August but will start again in Jan with a masters coached session on a Monday night (which I hate because it means I finish past my bed time, but it makes me do a session and work hard) then another steady swim during the week when I usually bung in some sort of fartlek/tempo type sessions. THen as soon as the lake opens I'll be in there doing my second swim OW. That's the one I build up, usually doing the full distance every three weeks or so.

Biking is where it's at for me because I'm not strong. But I'm getting stronger. This year I WILL go sub-7.  There. HAve said it.

18/10/2011 at 17:29

Sorry for going on and on. I just remember it being interesting knowing what sort of other training had worked for other people.   And I DO go on and on...

I'd put in a huge plug for pilates or some sort of core strength programme.  I've done pilates for about three years now and have seen my niggle levels plummet. It might also be that because I'm doing IM and less pure running, but I'm convinced it's one of the most important aspects of IM training.  If all the pros do it it must be important! Try not to see it as something that's a nice to have... it'll help keep you training.

Oooh it's very exciting

18/10/2011 at 17:46
AH - thanks for sharing that.  Its really helpful to have people's experience and opinions who've done the distance before. Interested in the core strength thing.  The physio department at the hospital where I work are just about to start a staff core strength training programme over 10 weeks for £30. I might go along and then after the 10 weeks I should have enough strength/knowledge to do my own without paying out for a class.
18/10/2011 at 18:01

Soupy that is a GREAT deal. DO IT!  I do one class every week and now I do other bits and pieces to try to build up glutes etc but all I really did for two years was one class a week and I know it made a difference - it makes you aware of your body and how it works which is a great boon.

18/10/2011 at 18:46
all you sufferers get into the nose clips and ear plugs I was always suffering with water behind the ear drum and ear infections not a problem any more , you could also try breathing out through the nose which could clear out the sinuses, although I aint doing an IM next year I miss the structured training so I may leap into the Fink get you round programme  from December to keep things ticking over for next year
18/10/2011 at 18:52

Hi AH! Loved hearing all your thoughts and plans. Thanks.

Soupy - that sounds a great class to join.

Bike and swim today

18/10/2011 at 18:53

I already breathe out through my nose so don't want a nose clip either but thanks for the suggestions. I'm fine today thankfully, but swimming tomorrow so will see. It does happen in open water so not just chlorine.

1 hour bike (but slow cos schools were turning out (grrrrr) followed by a QC 15 min run. I'm trying to do a whole week of Fink's intermediate plan to fine tweak my training times etc.  I think I'll be doing the long run midweek, probably Friday with Sat as a rest day.

18/10/2011 at 19:12
AH thanks for your input into the thread it's exactly what this thread needs people with their experiences posting telling us all their tips pros/cons

Well I'm two days into intermediate week 1 lol so rest day done and 30 minute zone2 run done although very cold wind today. I actually started Sat with the 1hr bike and Sun with 45 minute run will be doing first 3 weeks on a repeat till 5 December. I'm already finding it hard to train to time instead of distance although finding my new HR monitor good to use (not had one before) I worked mine out on a 5k max instead of 220

Take it easy Razor training doesn't start proper till 5december so get your self fit for then
18/10/2011 at 19:19
I'm still waiting to recover from Henley which appears to be occurring quite slowly! Was hoping to start base training at the beginning of November but it might end up being mid to late November after tired legs from a 5M run yesterday! (or I need to find some nice slower people to go proper easy running with...)
Razor51    pirate
18/10/2011 at 20:18

Thanks guys,....  physio says the problem is a nerve in my back which is travelling down my leg. So I've got to arrange some physio sessions..........the good news is I can train as long as it's not painful and if I run it's got to be on soft ground to cushion the impact on my leg. Should be fine on the bike and swimming...

So I will get the bike out tomorrow and see how it goes...

Tried to set my HR monitor by age but everything I did sent my HR above my so called max so next time I do parkrun I will do what AH and ST  says and max out the last K to see if that works out better.

AH.......I've been reading Friel but I find it all a bit confusing or am I just thick?....

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