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HIM Duo

cgres123cgres123
in General Training Discussions

My job situation may have calmed down some that will allow me to mentally get my arse back into a competition mode. So looking ahead I bring to the table a base of 40-60 miles a week bike and 20 miles a week run with zero swim. I don't really want to get back in the pool this season so I'm thinking duathlon. My thoughts were to jump into them as I carry that fitness so I did not have to train for them. Now looking ahead in the Sept/Oct time frame I'm looking at a HIM Duo 3.1 run 56 bike 1/2 marathon run.

I will start marathon training in July for a fall marathon as well. So I'm looking for ideas to help me prep for this HIM Duo. My thoughts are Hack a HIM program minus the swim, Do an OS plan hack with the marathon plan. Having said that I don't train on Sundays. Saturday is my go long day. I also only have time to train up to 1h 30 min once per day so the AM/PM plan is out.

Currently, I'm doing a GF plan hack with HM plan that looks like this.

Mon Vo2 run, Tue Vo2 Bike, Wed off Thur Tempo run, Fri Tempo bike, Saturday Long run, Sunday off... the following week is 3 bike 2 run days.

Anyone have a better design? BTW I'm 56 and work about 50 hrs a week so yes I can crush myself with a more aggressive plan but chose not to as I believe recovery is key in my world.

Comments

  • Al TruscottAl Truscott

    my 2¢:

    Doing the HIM plan for biking (3 days a week), with the marathon hack (also three days a week) and no swimming sounds very doable. My only concern: there will undoubtedly be 2-4 weeks when you'll need to do a run of at least 2 hours (maybe up to 3), as well as a bike of 3-3.5 hours. Planning ahead for that will be critical to making both the marathon and HIM practical for you. The marathon hack tends to alternate shorter and longer "long" runs, with shorter meaning about 1.5 hours, and longer meaning 2.5-3. There are three of those longer ones in the last two months. Note those runs in the hack are by distance, not time, with the longest being 18-21 miles, depending on which plan you choose

    A standard Saturday bike for the last two months would have you also doing 3 hour bikes weekly in the last 2 months before your HIM.

    The long runs and long bikes are the number 1 most critical workouts to not skip or mess with in those last two months, so planning ahead to make them happen will make your race days a lot more tolerable. IOW, can you take a day off here and there from work, can you start a run at 5 in the morning, whatever is needed to get those two long wkos in, considering you only have one day on the weekend.

  • cgres123cgres123
    Thx Al and good points to think about. Thinking into this a bit more I need to map out per week/months training plan to ensure I get my long ones in. I thought to flip flop weekends one being a long ride the other being a long run with Sunday as reset day and rest too.
    I'm undecided on which HIM/Duo I'm looking as there is one in Sept and Oct with the marathon being November 17th. No 5 in the morning is out as my work schedule gets me home at around 12-1 AM, with all good intentions and wanting to go I see myself NOT getting up with 3.5 hrs sleep I'm not that dedicated.
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