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Mike Westover - 2017 Season EN Elite

Brenda RossBrenda Ross
in Coach*EN 🔒
2017 Intake Form

 

Age Group, Height and Weight.

M40-44, 5'10" 160lbs

140.6 Best Time in Last Five Years

11:26:43 Canada 2016

70.3 Best Time in Last Five Years

4:44:57 Victoria 2016

Oly Best Time in Last Five Years

26.2 Best Time in Last Five Years

2:59:21 Seattle 2016

13.1 Best Time in Last Five Years

1:23:13 Tacoma 2016

Your Strongest Discipline *

Run

Your Weakest Discipline *

Swim

Your Weakest Discipline: Tell Us More... *

Started swimming freestyle in August 2014. Generally around 40-41 min for HIM, and swam 1:23 at IMC.

Your Injury / Difficulty History *

No major injuries. Had some peroneal tendonitis come up the day after IMC 2016 and took a few weeks off for it to go away. 

Noticed more tightness / slower recovery the last couple of weeks which I'm attributing to less sleep, and have reduced the training load for now.

Top Three Lessons Learned in your triathlon career. *

Consistency is the key to long-term performance gains.
One key to consistency is training smart and taking days off to avoid injuries.
The right quality in my workouts can be more effective than an extra 20-30% in volume.

Your Top Three Races / Events this Season (with dates):

New York Marathon November 5, 2017
Labor Day Half September 4, 2017
Mercer Island Half March 19, 2017

 


 





Comments

  • Coach PatrickCoach Patrick
    4/12 Call Notes

    So good to catch up, a re-boot if you will....kind of apropos giving your training & life changes!!!!  ;)

    So, the goals are:

    • Labor Day Half September 4, 2017

    • New York Marathon November 5, 2017

    Opportunities are: 

    • Paternity leave is June 9th to Labor Day.

    Current Training Status:
    • No way you want to ride trainer, waiting until it's nicer out. 
    • Currently avg about 20 miles per week right now.
    Macro Phases of Training 
    1. Run Durability: April through July 1 (~ 11 weeks)
            + Goal is to build consistent weeks. 25 mpw in May, 30 mpw in June
            + In May every 2 weeks do one EASY run of 10 miles.
            + In June weekly long run of ~10 miles.

    2. Half Marathon Build: July to Sept (~ 8 weeks)
            + Load the ADV Half Marathon plan to end on race weekend.
            + Ideally do Interval, Tempo and Long run in July, compliment with bike.
            + In August you can add two other runs to make it 5 weekly runs (incremental building!)

    3. Recovery Week
            + You know the drill.

    4. Marathon Build: Mid-Sept to Nov ( ~ 7 weeks)
            + Load Marathon Plan to end on race weekend.
            + We can hack this as needed when we get there. 
    Bonus Thoughts
    • You know I love the bike. If you can't get anything going consistently, don't shy away from a long ride if circumstances allow it. It's good for the aerobic system. 
    • Don't run too much too soon. Individual runs don't matter until September...instead build your "weekly" resume. In that approach, even a 2 mile run counts as it adds up!
    Please set up a call with me for May when you can! https://calendly.com/pmccrann/30min 
  • Coach PatrickCoach Patrick
    @Mike Westover  - 

    When you have time I'd appreciate some feedback Elite*EN via this survey. This is a free 3-month pilot before we roll it out to select parts of the Team (Year 3+ folks) as a paid service. Thanks!

    ~ Coach P
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