Thanks Mike - IMAZ success
Mike and others
I thought I would post a short testimonial about the effectiveness of the plan. I started following it at about 32 weeks out for Arizona. I raced last year and missed a Kona slot by one minute. I just finished the race a few hours ago and wanted to say thanks. It was unreal windy and 95 on the run, but I still improved by over 10 minutes to finish in 9:52. 1:11 swim(yes still lots of work to do) 5:08 bike and 3:26 run. I qualified for a Kona slot, but can't go this year. Baby on the way-even better. Nonetheless, the structure from your workouts made a world of difference. Thanks a ton for your openness with the plan and for this great resource.
I thought I would post a short testimonial about the effectiveness of the plan. I started following it at about 32 weeks out for Arizona. I raced last year and missed a Kona slot by one minute. I just finished the race a few hours ago and wanted to say thanks. It was unreal windy and 95 on the run, but I still improved by over 10 minutes to finish in 9:52. 1:11 swim(yes still lots of work to do) 5:08 bike and 3:26 run. I qualified for a Kona slot, but can't go this year. Baby on the way-even better. Nonetheless, the structure from your workouts made a world of difference. Thanks a ton for your openness with the plan and for this great resource.
Replies to This Discussion
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Permalink Reply by Mike Llerandi on -
Lee,
Great show! I love reading all the testimonials, and they come from enough people with varying backgrounds and talents to make the case that a consistent, well thought-out plan can help nearly everyone who is approaching an IM distance race. The fact that you used the program to go sub-10 and grab a Kona slot (in such horrendous racing conditions, no less) is a wonderful addition to the group's successes -- fantastic!
Sorry to hear that you won't be in Kona 08, but something tells me that once the baby is a bit older we'll be seeing the entire family on Alii Drive sometime in the future...
Again, congrats!
Mike
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Permalink Reply by David Forbes on -
Lee: I am in the same boat as you in missing a Kona slot... I am looking at trying to finish the IM WI race in a little over 10 hrs. Did you modify the plan at all or did you stick to it? Thanks for any advice.
David
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Permalink Reply by Mike Llerandi on
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Hi David,
A couple of changes that I would recommend, given your higher level of experience and expectations for IM-Moo:
- Rides: feel free to increase the longer ride volumes by 10-20%, depending on the time of the season (longer rides later, of course).
- Runs: adding additional runs (more frequency) in the 65-70% intensity range, even for only 30-40min per run, can bring significant running strength benefits. I'd start by adding 1-2 additional short runs/week, then up it to 2-3, such that you're running 6-7 times per week. But build gradually, and stay on top of your body's recovery needs as well!
Take care & good luck!
Mike
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Permalink Reply by David Forbes on
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Thank you. I will let you know how I do....
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Permalink Reply by Lee on
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David
I kept the weekly structure basically the same, I did increase the duration of the Tuesday rides up to 2.5. Otherwise, I stayed pretty true to the plan. I did almost all of my rides(even Sat) on the computrainer and tried to keep the quality very high. I increased swim volume because that was, and is, my weakness. As for running, I kept it mostly the same. The plan gets its traction from the consistent build of duration and intensity. My only advice (for what its worth) is trust the plan and go out and have fun. Good luck and drop a line with the success in IMWI
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Permalink Reply by David Forbes on
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Will do. Thanks for the reply.
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