Fink for Outlaw 2012

All training together! :-)

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M...eldy    pirate
03/11/2011 at 05:15
Fur Cough and go to work !
03/11/2011 at 05:20
Ok you can go home now.
M...eldy    pirate
03/11/2011 at 05:21
30 mins and counting
03/11/2011 at 07:01

Started my core stability class last night. It was good and I realise now how weak my core muscles are.  Its on for 6 weeks so I hope to notice a difference at the end.  I can't seem to engage my core muscles without holding my breath - its very odd.   I've got all the dates for my endless pool swimming sessions too now so very excited. I've booked a block of 10 spreading over to next March so I will be a swim godess indeed by then. (thinks positive).  I've looked back at the swim results for the Vit last year and indeed I wasn't the slowest so thanks to Cat and Hen for the vote of confidence.

03/11/2011 at 10:06

getting through Fink  quite quickly...inspired last night by his 1% improvement theory.

Also, I'm considering creating my own middle distance event with a "car park" style transition. I think there's a thread where groups do these "free" events. But they appear to have "seasoned"/faster? entrants. The idea seems to serve the purpose for assessing distance, nutrition and kit. But probably without the pre-event excitement?

 Might need to make myself a T shirt, and through a bottle of water, banana and a cereal bar into a bag....

anyone else done similar? (......not so much the goody bag!)

03/11/2011 at 13:15
Cat5 in the Hat wrote (see)

Having just looked at the running, Fink seems to be very very light on the long runs. A single 3:00 before the big day??

As Meldy and Trogs said, you just don't need to do as much huge running with an IM prog.  Running really wrecks your legs - something that really sunk home when IM training and the long rides started to kick in. Don't be tempted to do much more than the prog says, even if you're a great runner. If you're not strong enough on the bike you'll be too knackered to do a good run anyway.

It's hard to fit in mara training without compromising your long bikes etc, which is why so many IM progs say don't do it. But plenty of people do around here.  So much depends on the individual.

03/11/2011 at 13:23
Long runs 4 me have always been around 2 hours and i haveyet to walk (apart from the feed stations) and usually go sub 4 on the run a really useful sesh is a longish run (hour+)off the long ride
03/11/2011 at 15:28
Interesting tip there RBM, I might try some of those longer bricks. I do usually run well off the bike though.
AndyB99    pirate
03/11/2011 at 22:17
long run for me were 10k..........then the run took me 6 hours on the
06/11/2011 at 21:44

Evening! Thought I'd just repost these plans. Guess we are getting closer to the start date. I think the general consensus is to begin two weeks early to allow for *life* getting in the way. So that means we begin Monday 21st November.

(I say we, but I have to confess that I'm just going to be doing the marathon leg as part of a team.... can't wait . But I will be there to cheer everyone on.)

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

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