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Week 12 workout Check In

Chris OubreChris Oubre
in Races & Places 🏁⛺
This is my first full week on the IM plan for 70.3 Texas. It feels odd to be focused on a race again. :-)
I'm coming off of a Jan OutSeason. I'll be doing a minimalist style of the advanced HIM plan. That has me only doing one quality run a week the rest are bricks. The "extra" time is spent on the bike.

I've decided to carry over the core and cords workouts from the OS.

Comments

  • Chris OubreChris Oubre
    Whew! I did 60 min of today's bike this morning and a 30 min brick run. Curse you OutSeason FTP!! :-)
  • Chris OubreChris Oubre
    Today is a second FTP bike workout in a row. One word....ouch
  • emarlowemarlow

    Uh Oh .. You're making me nervous now... I start my HIM plan next week.. Coming in off the JOS too... YEEHAW!!! image

     

  • erik.schlanger@gmail.comerik.schlanger@gmail.com

    So what plan are you following? I'm in week 12 of the HIM Intermediate plan and it's a testing week. Today is just a swim with a run test tomorrow. Just want to make sure I'm not missing something... Thanks!
    Erik
  • emarlowemarlow

    While I've raced 70.3 before I'm a SLOW runner and average swimmer so Coach P has me on the beginner plan to help work on my speed...  I'll be starting on week 12 also with all the testing but will skip a week later so my final week ties in with April 26th race day!! 

    Then I get to repeat the HIM plan for my next 2 planned races this season so I should be a pro at it by the end of the season!!! HAHA!!

     

  • Chris OubreChris Oubre
    It should have been a testing week for me as well; however, I'm just coming off of the flu and the tests would have been non-representative. I'll test next week.

    Coach P has me on a minimalist plan. Only one quality run a week so I can focus on the bike. I've never been able to run to my potential. There is only a IM Minimalist plan so I'm hacking a HIM version based on his feedback.
  • AnthonySAnthonyS
    With the snow and ice we've had in Dallas I suffered through all 3 hours of the bike indoors today. I also ran a mile after for the 30 minute run and walked the remainder of the time. I'm really really unhappy about how fat I am and how out of shape I am right now. My wife reminded me that I'm doing great considering all of last year was lost due to injury and that I had knee surgery 4 months ago. I'm still not happy and I'm very worried about the race.

    The only bright spot is that my knee warms up on the bike and doesn't bother me running. Being fat and out of shape is killing my back on the run severely though.

    Last time I did this race (2 years ago) I was 20 lbs lighter and I was still fat. I'm hoping to get close to that in the next two months and finally to hit my high school weight in time for Ironman Florida.

    I did realize one thing today though. I do believe in the plan. If I follow the plan and do the work I will finish the race. I might be really slow. I may have to walk a lot more than I would like. I might be in a lot of pain, but the plan will get me there. I'm hoping the same holds true for the IM plan when I start it late this summer.

    I did the testing this week. I bombed the bike test totally so I will take a look at my power on my next outdoor ride to set my goals. I also bombed the 5K and came in with a time as slow as I ran 3 or 4 years ago when doing couch potato to 5k. Isn't knee surgery and recovery a great thing? I think I have arthritis in the knee and/or scar tissue now that will always prevent a clean fresh running start. Riding the bike first is actually better for my knee as it gets loosened up. My mile run today was faster than any of my 5K miles on test day (after 3 hours on the bike).

    On my "big day" last week my nutrition worked just fine My back gave out on the run though. It's a bike fit, core strength and fat issue. I'm getting less fat as I work out. I'm adjusting the bike this week to get me more upright and I need to start doing core exercises too.

  • Chris OubreChris Oubre
    Just getting to this. Sounds like you're committed and that will take you to the finish line if nothing else. Keep up the work and beleive. Just don't reinjure yourself. That is your biggest risk.

    Make sure you check out the Core Diet video in the Wiki. http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Race+Fueling+Webinar+(Jesse+Kropelnicki)

    It's got some great information
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