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2017 Keith Shackleford Official Coach Thread

Coach PatrickCoach Patrick
in Coaching Forum 🧢

Here's your personal Coach Thread, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is here to guide you through your first year on EN, so you can always come back here. 

As you'll see in this forum, I handle all manner of edits and changes.  So post away, know that I reply here usually M/W/F each week.

Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply. 

Your Races

  • 08/13/2017 - Sprint Rex Wellness
  • 09/30/2017 - Sprint Battle and Buckhorn
  • 10/01/2017 - Olympic Sandling 50

Your Season Update

These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one).  You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.

  • Last updated by Coach on 06/26/2017 
  • Finish the recovery plan, it's critical!
  • On 7/31 Load up 20 Week Short Course INT Level plan to end on 10/1/2017
  • On 10/2 Load up Post Half Transition plan to end on 10/15/2017
  • On 10/16 Load the Run Durability 1 (9 months out) -- 4 weeks to end on 11/12/17
  • On 11/13 Load the Run Durability 2 (8 months out) -- 4 weeks to end on 12/10/17
  • On 12/11 Load the Run Durability 3 (9 months out) -- 4 weeks to end on 1/7/18
  • On 1/8/18 Load the OutSeason® Intermediate Level plan to end on 4/15/18

Coach Notes

The goal here is a re-intro to regular training, where we modify the plan for your first (early) sprint before we get to some real work. Don't put pressure on your self  to over achieve...consistence is what will eventually lead to the results you want.

Let's get to work!

~ Coach P

Comments

  • Keith ShacklefordKeith Shackleford
    Coach Patrick, thanks for the plan and I really appreciate you taking it into OutSeason.  The Sandling 50 total distance is 50 miles consisting of  1 mile swim, 40 mile bike and 9 mile run.  Since my plan calls for the Short course intermediate, I wanted to make sure the odd distance does not change your recommended plan.  Don't get me wrong, I am all for the short course plan because that means more free time.
  • Coach PatrickCoach Patrick
    @Keith Shackleford - you got it! The short course plan covers both sprint an Olympic, so I think you'll be fine. As you do the workouts on the weekend, particularly the bike, if you aren't getting close to 40 miles we can adjust. I love those unique distance races, those are always the most interesting. Have you already done this race before?
  • Keith ShacklefordKeith Shackleford
    This will be my first time. I think it is the second year of the race. The production company does to 2 or 3 each year now.  I checked out the course maps yesterday and everything is two loops. That looks really interesting.
  • shackshack
    @Coach Patrick  i recently returned from maintenance mode.  My account was switched to a new email address for the new billing system.  I am really just checking about a training plan. I loaded the outseason ending 4/15/2018 per this thread.  
  • Coach PatrickCoach Patrick
    via Email
    Great to have you back. I was trying to do my best to help With a natural
    progression for you, but if you have any questions or changes please let me
    know.

    Since you’re coming back to the Team, you’re not going to set up a phone
    call with me we can catch up and I can answer any outstanding questions;
    you can use this link to schedule: https://calendly.com/pmccrann/15min
  • Coach PatrickCoach Patrick

    Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.

    Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.

     

    Your Notes

    Life. Minimal training. Could not workout consistently for outseason so went into maintenance mode. Motivation and planning issues.

     

    Your Races

    - 05/12/2018 Beaverdam International 

    - 09/08/2018 White Lake Half Distance

    - 10/13/2018 Ironman 70.3 North Carolina

     

    Season Update

    These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one).  You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.

    Last updated by Coach on 03/07/2018

    • On 3/5/2018 Load the OutSeason (Run Focus) Plan, 14wks to end on 6/10/2018
    • On 6/11/2018 Load the -- Swim Camp to end on 06/24/2018
    • On 6/25/2018 Load the Intermediate EN*Half to end on 10/13/2018
    • On 10/14/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 10/27/2018
    • On 10/28/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/24/2018

     

    Coach Notes - Watch the Video Here

    It's all in the video above, including why I have you starting the OutSeason Plan this week!

    Let's get to work!

     

    ~ Coach P

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