My plan is to keep the runs to about an hour 90 mins but to concentrate on off road to build strength .. I have a tendancy towards injury and there is no need to start building distance for a few months yet
Duda my brick reps consist of 5km bike, then 1km run x4/5( it depends if I want to die on the floor after 4!) It's an absolute killer session, HR hit 174 last week.
Cat I love local hero ( another killer session)
for those that are going to follow Fink, make sure you get enough cycle time in as it is a bit light
Jeez my safety valves lift at 176 i have let a whole mountain of Sh!t pile up outside during Slowvember i am now going to try to stuff it into a nice thermal merino wool sock during December
22 mile commute in to work starts in 5 minutes bloody hell its dark out there
Well done to the bikers, I am wussing it indoors with spin. Swam, spun and run last night to counteract the millions of calories taken on in re-fuelling, so much festive eating and drinking lined up in the name of 'work' I've got to try and be restrained inbetween bouts of gluttony. Anyone got any spare willpower?
RP, I was exaggerating a little bit my HRmax is 192 which I usually hit at least once on each bike ride. Usually on the same hill but I will get there, one day.
Anyway, yesterdays day of was nice and now my sock has one swim and I am about to embark on my longest bike ride yet if I make it all the way round it will be about 60KM. I am going to void heart attack hill though and go round. Although the alternative is not much better I know I can make it up with out busting a valve.
One day I will be able to get on a bike and my HR will not immediately jump to Z3.8
Nice one Duda! Advice - take it real easy for the moment. Rome wasn't built in a day.
Nice work RP and HC.
Didn't run at lunch but after dropping daughter at Brownies went for 20km. Not peaceful, lots of cars bikes and pedestrians. Something loose here too. New shorts have a rough lining
Oh dear, the chafed baubles thread is go. Track last night, 7 miles 4 x 7 min reps, 5 miles and lower leg work this morning, swimming lesson and something else later. My diary is now packed full of festive eating, yes I have a taxing job, so need some serious calorie deficit.
for those that are going to follow Fink, make sure you get enough cycle time in as it is a bit light
You wrote this a few days ago, so its not very current criticism, but this really annoys me. It's such a sweeping generalisation and for someone who I gather has some kind of qualifications in coaching (you're a PT or something I think?) its really quite un-educated. The following is not specifically aimed at you, as this comment is quite trendy, so you're by no means the only one to irritate me with it lately.
I am not a particular fan of the Fink programs, for various reasons. But what irks me to a disproportionate degree, is people who say they are following "some modified version of Fink" and then complain the the program doesnt work. I highly doubt that most of the people who contend that it doesnt contain enough biking actually followed the plan - did you really do all the proper zone work on the bike? I suspect not. To my rather simplistic view, there are two options. If you follow the program, as its written, doing all the sessions (within reason obviously) and doing the hard work when its scheduled and then dont make your goal, then fine, criticise away. But if you're going to fuck around with it yourself, ignore the bits of the sessions that call for hard effort, do century rides in zone 2 etc etc, then in my opinion you shouldnt be passing judgment on a plan you clearly didnt follow.
The Just Get Round plan doesnt claim to do any more than that and its not composed of a particularly staggering number of hours. If you're struggling with the cut-offs, then you need to work on your speed. That might mean not doing an IM this year. If you've already done an IM, you probably shouldnt be following the JGR plan anyway.
So can we please stop with the encouragment of people who havent done an IM before to randomly add in hours of meaningless biking?
Lets just say we're all an experiment of one and we're all entitled to our own opinions.
Why don't you put a positive light on things and share some of your great experiences so that the newbies and old-hands can benefit from what evidently does work (for you), rather than concentrating on what may not work?
FWIW I followed a modified Fink (Intermediate, only 2 swims/week) and it worked out for me. Obviously the swim was ugly! I reckon IM is all about the run (from my sample of 1)
Track Thursday tonight: 6x800ff 90s tonight; 12.5km inc WU and CD. Rest day tomorrow. I really need a running group to train with and have some people to chase.
Comments
My plan is to keep the runs to about an hour 90 mins but to concentrate on off road to build strength .. I have a tendancy towards injury and there is no need to start building distance for a few months yet
Multiple bricks are a bit like circuit training
I did all my back-from-injury running off road and it allowed me to build some distance with reduced impact. Highly recommended.
Yes .. I have done it before, good for core strength as well
Thank Fink it's Monday
My Fink Plan IM France starts today Rest day Lush!
Duda my brick reps consist of 5km bike, then 1km run x4/5( it depends if I want to die on the floor after 4!) It's an absolute killer session, HR hit 174 last week.
Cat I love local hero ( another killer session)
for those that are going to follow Fink, make sure you get enough cycle time in as it is a bit light
Thank RP,, I still have trouble stopping my HR hitting 190
Duda that's high! I think I would be either throwing up or passing out at 190bpm.
I'd be dead at 190
Seeing as everyone else was having a rest day today I thought I would too ...
I did do some sh1t shovelling and stuffing of haynets tho
Short run tomorrow night before work and I really ought to decide if I am following a plan or not this year
Jeez my safety valves lift at 176 i have let a whole mountain of Sh!t pile up outside during Slowvember i am now going to try to stuff it into a nice thermal merino wool sock during December
22 mile commute in to work starts in 5 minutes bloody hell its dark out there
Is that 22 miles x 2 or 11 mile e/w ?
Well that was nice Melds 22 miles EW scenic Route or 19 not so scenic all bloody hilly though
gonna cheat tonight though swim after work and get the train home
Back on the wagon starting yesterday with 24k commute (hybrid) and 35 min run Z2.
Well done to the bikers, I am wussing it indoors with spin. Swam, spun and run last night to counteract the millions of calories taken on in re-fuelling, so much festive eating and drinking lined up in the name of 'work' I've got to try and be restrained inbetween bouts of gluttony. Anyone got any spare willpower?
Rode outdoors yesterday lunch time.
Can't decide whether to long run at lunch or this evening.
Spin spun and run ran
RP, I was exaggerating a little bit my HRmax is 192 which I usually hit at least once on each bike ride. Usually on the same hill but I will get there, one day.
Anyway, yesterdays day of was nice and now my sock has one swim and I am about to embark on my longest bike ride yet if I make it all the way round it will be about 60KM. I am going to void heart attack hill though and go round. Although the alternative is not much better I know I can make it up with out busting a valve.
One day I will be able to get on a bike and my HR will not immediately jump to Z3.8
OK, mis-measured the route 58KM double my previous longest ride ..
I think I went a bit hard on the first 38KM stopped fora coffee as I couldn't find an aid station.
If any one has the time to offer some advise I would really appreciate it as I have only been riding about 5 or 6 weeks.
I think I might have rattled a nut loose in my undercarriage though *limps off to find a hot bath
http://connect.garmin.com/activity/411733303.
Duda well done, good mileage.
since I get really busy this time of year (I wonder why?!) I decided to run in the morning, so today, I had a very peaceful 4 miles at 6am.
Postie work harder dam it bonus coming up and all that.
Says he that sits in postie towers on his behind!....slave driver
I'm very buzy covering up your manager's incompitance I'll have you know. Only made 4 cups of tea today.
We won't going onto the subjects of managers...chocolate teapot springs to mind though
Trapdoor in a canoe
Nice one Duda! Advice - take it real easy for the moment. Rome wasn't built in a day.
Nice work RP and HC.
Didn't run at lunch but after dropping daughter at Brownies went for 20km. Not peaceful, lots of cars bikes and pedestrians. Something loose here too. New shorts have a rough lining
Oh dear, the chafed baubles thread is go. Track last night, 7 miles 4 x 7 min reps, 5 miles and lower leg work this morning, swimming lesson and something else later. My diary is now packed full of festive eating, yes I have a taxing job, so need some serious calorie deficit.
Off for a pootle up to Londinium today. Bit of real shopping, bit of window shopping and to see if the cycle super highway makes me pedal any quicker.
Running Postie wrote (see)
You wrote this a few days ago, so its not very current criticism, but this really annoys me. It's such a sweeping generalisation and for someone who I gather has some kind of qualifications in coaching (you're a PT or something I think?) its really quite un-educated. The following is not specifically aimed at you, as this comment is quite trendy, so you're by no means the only one to irritate me with it lately.
I am not a particular fan of the Fink programs, for various reasons. But what irks me to a disproportionate degree, is people who say they are following "some modified version of Fink" and then complain the the program doesnt work. I highly doubt that most of the people who contend that it doesnt contain enough biking actually followed the plan - did you really do all the proper zone work on the bike? I suspect not.
To my rather simplistic view, there are two options. If you follow the program, as its written, doing all the sessions (within reason obviously) and doing the hard work when its scheduled and then dont make your goal, then fine, criticise away. But if you're going to fuck around with it yourself, ignore the bits of the sessions that call for hard effort, do century rides in zone 2 etc etc, then in my opinion you shouldnt be passing judgment on a plan you clearly didnt follow.
The Just Get Round plan doesnt claim to do any more than that and its not composed of a particularly staggering number of hours. If you're struggling with the cut-offs, then you need to work on your speed. That might mean not doing an IM this year. If you've already done an IM, you probably shouldnt be following the JGR plan anyway.
So can we please stop with the encouragment of people who havent done an IM before to randomly add in hours of meaningless biking?
Hmm...
Lets just say we're all an experiment of one and we're all entitled to our own opinions.
Why don't you put a positive light on things and share some of your great experiences so that the newbies and old-hands can benefit from what evidently does work (for you), rather than concentrating on what may not work?
FWIW I followed a modified Fink (Intermediate, only 2 swims/week) and it worked out for me. Obviously the swim was ugly! I reckon IM is all about the run (from my sample of 1)
Track Thursday tonight: 6x800ff 90s tonight; 12.5km inc WU and CD. Rest day tomorrow. I really need a running group to train with and have some people to chase.