Fink for Outlaw 2012

All training together! :-)

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24/10/2011 at 15:22

Also Orca, if, when the Time To Train arrives - or during the training - you feel demotivated, just remember how brilliant Regensburg was before, during and after and that to feel that good again, you've got to train.And if you DO train, you'll feel fab again and it will all be MARvellous!

Orca    pirate
24/10/2011 at 15:47

Thanks Hen for the motivation. I think the secret to Ironman motivation is to keep AH on speed dial

I start back running this week, first time in 6 weeks. Rather scary! Just planning 2-3 easy runs this week to reintroduce the concept to the body.

Decided to try something new so have signed up with local sub aqua club as I've wanted to get my diving licence for ages. Yay! Another sport I can spend a small (or not so small) fortune on. However I was a bit worried about the medical as I do have mild asthma but the doctor passed me so very happy about that. Last week was my first night of training. I'd forgotten what it was like to be cold in a pool!

24/10/2011 at 16:44

OK. I'm in!

I have caught up on the posts to date, already learnt loads. The volume is my main concern. I work a 10 day shift pattern which obviously doesn't match weekly schedules, but I'll adapt. Will be ordering FINK for November bedside reading and inspiration.

I'm doing Dublin marathon this weekend so had planned a few weeks recovery to forget any training plan for a while. It  will be the cycling that I need to put in most effort. Hope to include some training by regular cycle commuting (when the spring comes!) This will be my first (and last?) go at the full distance with 2 HIM in the last 3 years. I think I'm capable of <15hrs but finishing will be great.

 I had thought that I'd wait and stick closely to a 20 week plan, as I know it will get difficult to maintain the enthusiasm. Luckily , as pointed out earlier in this thread, being my first attempt I have the fear factor to push me out the door! Having found this thread I'll go with the 5 Dec start date to start the "journey".

Have thought about Marazion Miiddle distance as a "warm up". A sea swim, so not quite the same as Outlaw, but will give some "race day" confidence. Not sure when entry opens.

Can't promise to post too frequently, but I'll catch up.

24/10/2011 at 17:00
Are you another member from the Shire, Floreat?
Orca    pirate
24/10/2011 at 18:13
Good Luck in Dublin Floreat. I had a great race there last year setting a 20 minute PB but we had super conditions and great crowd support. Hope you have the same on Monday.
IronCat5    pirate
24/10/2011 at 18:42

Welcome aboard Floreat.

A lot of runners recommend a 10 day or 2 week cycle.

24/10/2011 at 18:46
I'm renaming AH as Mother Hen for all the parental style advice she is handing out on this thread...
Running Postie    pirate
24/10/2011 at 18:57

ok first day of the Fink plan, it feels totally different to think in time, not miles, it's gonna take some getting used to.

OC - About junk miles, I junk mile every day, I power walk at work between 7 and 9 miles a day and don't count it as training, it's just my basic aerobic fitness. I plan to carry on as a little bit extra isn't going to hurt. So if you bike to work regulary then why change?

Cat- I did a marathon 2 weeks ago, although it would be nice to keep the distance up, I am really fed up of just running. I reckon if I plan in a 13 mile run every other week or so, until the Fink plan catches up, then that and the bike training should still keep me up there. (I am doing Stamford 30k race in Feb) so fingers crossed.

24/10/2011 at 19:05

What does everyone like about the Fink plan? There are so many plans out there it's hard to choose, and after a 70.3 of which I had 3 colds over 5 months, I realise the downside to overtraining and not properly resting on my rest day.

I read an interesting article about minimalist IM training, that it's the quality of the sessions and not necessarily the hours. Yes, one long run and cycle per work, but other sessions take in less mileage, with an average weekly total of no more than 13 hours per week. 

Anyone know of, or has tried these types of plans?

Orca    pirate
25/10/2011 at 09:46

I believe I only averaged 11 hours a week on my first one and still ended up completely over trained.
Fink's Intermediate plan only has that much in the peak phase of the Intermediate program. An average weekly total of 13 hours a week can add up to a lot of training!

Just Finish Program
Base Phase – Just Finish Program – Weeks 1 to 10
Begins with 3 hours a week, concludes with almost 7 hours a week
Averages about 5 hours a week 

Build Phase – Just Finish Program - Weeks 11-20
Begins with around 7 hours a week, concludes with about 9 hours a week
Averages about 8 hours a week 

Peak Phase – Just Finish Program - Weeks 21-30
Begins with around 10 hours a week and remains at that for 8 weeks
Averages about 9 hours a week 

Intermediate Program
Base Phase – Intermediate Program – Weeks 1 to 10
Begins with 6 hours a week, concludes with 11 hours a week
Averages about 8.5 hours a week 

Build Phase – Intermediate Program - Weeks 11-20
Begins with around 11 hours a week, concludes with about 12.5 hours a week
Averages about 11.5 hours a week 

Peak Phase – Intermediate Program - Weeks 21-30
Begins with around 13 hours a week and peaks at 15 hours a week
Averages about 13 hours a week 

Competitive Program
Base Phase – Competitive Program – Weeks 1 to 10
Begins with 6 hours a week, concludes with 11 hours a week
Averages about 8.5 hours a week 

Build Phase – Competitive Program  - Weeks 11-20
Begins with around 12 hours a week, concludes with about 16 hours a week
Averages about 13 hours a week 

Peak Phase – Competitive Program - Weeks 21-30
Begins with around 16 hours a week and peaks at 20 hours a week
Averages about 15 hours a week

Edited: 25/10/2011 at 09:48
25/10/2011 at 10:02

Orca-good weather and a PB would be perfect!.

Frodo-I lived there as a lad and follow the Town.....real football!

Last long run of marathon plan today a quick 10 miler.

25/10/2011 at 10:42
A proper Monner then, Floreat
My other half is also an avid Town fan (used to play for the Blue and Amber away supporters too), fingers crossed for a straight promotion campaign this year - couldn't stand yet another heartbreaking near miss/Wembley trip!

Good luck in Dublin
25/10/2011 at 11:57
Flat Foo.ted wrote (see)
I'm renaming AH as Mother Hen for all the parental style advice she is handing out on this thread...
You mean I'm bossing everyone around???

Oh yes you reminded me:  go to bed nice and early because sleep is your friend.
Orca    pirate
25/10/2011 at 15:41

Btw Postie, are you doing Outlaw? Seems very early to be starting Fink.

Oh hang on, did you say you were planning to repeat the first few weeks to just get your body used to that kind of training?

25/10/2011 at 17:19
Hi all I'm now on week two of fink plan and will repeat first three weeks till start 5th Dec just trying to get myself used to following a plan. I'm also finding it hard training to time instead of distance. So this is what I'm trying, 1) keeping to training zones 2) training to the times 3) still having a distance to target. Ok what I mean is that priority is to keep to the HR zones and close to the training times as possible ( I used to go for 5k runs but feel good so carry on for 10-15 or even 20k) but also have a distance in mind to cover ( most of my runs I know the mileage for so hard not to think about distance) but if HR slows me down or time runs out then not to worry about mileage. Does that make sense cause I've confused myself
Edited: 25/10/2011 at 17:22
25/10/2011 at 17:37
I'm worried that I'm going to struggle to get back into training. Since the Vitruvian I've only done one run/swim session with the Frome Tri Club and spent the rest of the time sitting on the sofa eating junk...
25/10/2011 at 17:56
Trucker - makes sense to me!  Top idea to get used to the time thing if that's what you think you'll do for real when it all starts.  It's so easy when you're feeling good and fresh at the beginning of the programme to do more than the programme says. And, as we've all discussed, sometimes that's ok. But it can be a danger i so it's good to develop the discipline. Slowly, slowly catchee monkey etc.
25/10/2011 at 18:07
Artful Hen, that's my point I'm gonna stick with the time training I'm not going to do what I used to and do more when I don't need to I think the mileage thing will drop of as time goes by and I'll just do HR zones and train to time.
OrangeCannon kona-4    pirate
25/10/2011 at 20:47

mofo

jfdi!!!!

Running Postie    pirate
25/10/2011 at 21:18
Orca wrote (see)

Btw Postie, are you doing Outlaw? Seems very early to be starting Fink.

Oh hang on, did you say you were planning to repeat the first few weeks to just get your body used to that kind of training?


I am doing the bike leg of a relay team at Outlaw ( then Vit in Sept), I just want to train to IM standard just to prove to myself  that I could do it.... if I wanted to and also lose some of the weight I have put on by being very lax about my training!. The reason I am not entering solo, is, I have had enough of running marathons, in particular,the marathon route of Outlaw(did it last year and had a really cr*ppy time of it). It also means I will get to see the OH finish(he's a tad quicker than me) .

I am planning to repeat the first few weeks of Fink until the D day.

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