Fink for Outlaw 2012

All training together! :-)

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06/11/2011 at 21:44

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

06/11/2011 at 21:46

Intermediate (medium) and Competitive Programme (Long hours)

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
Orca    pirate
07/11/2011 at 18:18

Well done to all the Dublin marathoners. Glad some of you managed to finish before the rain as it lashed from early morning in the west of the country.

On the swimming in Fink, I'm a fairly decent swimmer, 1H05 in Regensburg and I found it very difficult to fit in what Fink suggested in the time alloted and apart from that I found it boring as hell and I actually enjoy swimming. I would strongly encourage doing as much of your swimming as possible with a group. You'll push to stay on the feet of the person in front and the liklihood is there will be a coach to help you work on your weak areas. I swim with my local masters club and find it brilliant. The only hard bit is dragging myself out of bed in the mornings!

Edited: 07/11/2011 at 18:18
IronCat5    pirate
07/11/2011 at 18:27
Thanks Orca. I'm in two minds, whether to join a tri-club, or just hit the masters sessions (part of a club)..
07/11/2011 at 21:44

i've just worked through the Fink core and strength exercises. Not used a swiss ball before...I can only hope using it gets easier with practise!! But I did have fun trying to stay on it!

And its very early days for my "squatting" ability.

The good part was that I can do these at home so fitting in with the FINK time saving ethos. Curtains definately drawn! Although I think people would have paid to watch tonight.

07/11/2011 at 22:10
I can't do squats either floreat.
08/11/2011 at 15:12
+1 for swimming in a group. Leave brain at home - just swim. Before you know it you've been at it for an hour
Running Postie    pirate
08/11/2011 at 18:08
training 0, las vegas 1
Iron Muffin    pirate
08/11/2011 at 18:41

Did a long run today. 9 1/2 miles as I try and build for a half  marathin booked for Jan.

This is longer than Fink would suggest at this stage and I have been buillding on a weekly long run for a few weeks. The question is whether or not this is advisable. Although Outlaw is the aim I have never run beyond 10k and am worried about the distance in Jan.

Any advice welcome.

08/11/2011 at 20:44

I did Fink for the Outlaw in 2010 (get round swim and run with intermediate bike).  

My observation was that 30 weeks is too long - I got ill and lost focus about week 14 for a few weeks and it wasn't till I went on the Outlaw training day that I got my Mojo back.

Last year, I was aiming for IM Wales and cut it down to a 20 week plan, which would have been fine, but after long course weekend decided to do the Outlaw instead and ended up doing that on 8 weeks structured training

For 2012 I've built my own 26 week plan starting Jan 2nd.  If you've already been doing endurance events for the last couple of years, then doing Fink without the first 4 weeks would probably work.

The key (IMO) is knowing when your key sessions are each week and targetting them - then all other things are a bonus.

My longest run is always 2.5 hours - but I'm not a runner

08/11/2011 at 20:56

This is from Jodie Swallow's Facebook status this evening.  I think it's great:

"race calendar 2012 is under construction....legs under construction, sponsors under construction, partners under construction, visas under construction, travel under construction, heart....already there "

M...eldy    pirate
08/11/2011 at 20:59
09/11/2011 at 15:45

If anyone's thinking of doing run/walk for their Outlaw run, you might find this article interesting.  Author Jeff Galloway is a big run/walk advocate, has his own website etc but saw this and thought it was a good intro - even though the article's aimed mainly  at beginner runners.

I'm a big fan of run walk for IM. There are a couple of good podcasts on IMTalk and Marathon TAlk you might like to listen to if you're interested.  LEt me know and I can post links.

Iron Muffin    pirate
09/11/2011 at 19:37

Cake, fantastic encouraging advice. Thank you.

The half marathon booked is Helsby 4 Villages and the aim is a sort of confidence building milestone. I am not a runner and I was pleased to do 9 miles, keeping HR in Z2 or below and a 9:1 min  run walk.  The time was slow, 11 min mile pace as an average.

In terms of the chesse eating - I think I could be at the pointy end. Although the lard I am carrying around needs shifting and cheese consumption needs moderating!

Swim- not too worried, used to be my thing as a kid and happy doing 90 mins a week at the moment.

Bike - needs attention and I need to focus on a 'main session' not just a turbo here and there.

09/11/2011 at 22:31

And I'm much slower than all of you....and I've finished it twice if that helps

09/11/2011 at 22:35

Thanks Timmy. 

I'm running 13 min/miles at the mo.  So long as I finish the bike in time to allow for a 6:30 marathon time I don't really care what speed I'm at.  Its all about finishing.

09/11/2011 at 23:06

If you can get out on the run by 4pm, you only have to do 16min miles - sound easy doesn't it!! 

One thing I was suprised at is how many people are walking on the run.  There's probably more people walking than running as you get later on.

 If there's one useful training tip for people finishing over 13 hours, practice power walking.  A good power walk can be a lot faster than the usual Ironman shuffling jog. 



OrangeCannon kona-5    pirate
09/11/2011 at 23:12
+1 for run/walk, esp if you are not a marathon runner already
I do 9 mins run, 1 min walk for any run over 1 hr.(on an IM I wall the aid stations for 45 secs -> 1 min. They turn up every 8 mins approx for me

Just keeping on going beats speed, and if you are gonna have to walk, then Strt from the beginning and you will be able to run more.....
And you should do it in training too
09/11/2011 at 23:13

Timmy - I was wondering about power walking so thanks for suggesting it.  I used to do that and walked my first marathon in just under 6 hours.    I was going to pay for my entry today but the Vit opened up so I've booked that instead.  Can't afford 2 race entries this month and the Vit will fill up by tomorrow.  So hope there are places left next month.

Doner Kebab    pirate
09/11/2011 at 23:13
hi guys - this thread moves quicker than me through a takeaway - so to save me the time - what are peoples choices for the HIM for May? they seem to be all down south
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