Jimmy Augustine 2017 Official Coach Thread
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
- 08/12/17 Olympic Age Group Nationals (B)
- 09/09/17 Sprint Tawas City Triathlon (C)
- 09/23/17 13.1 Capital City Half Marathon (B)
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
- On 7/31 Load the Advanced 2017 Short Course, 20wks to end on 8/6/2017
- On 8/7 Load the Intermediate Half Marathon (Balanced) 12 weeks to end on 9/24/2017
- On 9/25 Load the Intermediate Post HalfIron Transition Plan, All Levels (2wks) to end on 10/8/2017
- On 10/9 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/5/2017
- On 11/6 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/3/2017
- On 12/4 Load the Beginner 2017 OutSeason / Run Durability Plan, 14wks to end on 12/31/2017
Coach Notes
Looking at your season, it's clear that we just need to peek you for nationals so you can be fast and have fun. Once you are through nationals, I want you to load up the ballast half marathon plan so we're getting in the important miles you need to be ready for your 13.1. one. It will be easy for you to insert a sprint triathlon along the way.
I have built in some time for you to recover, then do the Run Durability bility program before we pick things up next year with the January OutSeason® -- all of that is based off of what your future preselection will be, but this is a great place to start.
Let's get to work... And let me know if you have any questions.
~ Coach P
Comments
i can run but intensity causes me problems.
I dialed in your TP.com week for this week (week of the 18th)...15.5 hours with a "swim only" day on Monday...and if you are SHAGGED from the weekend, take if off. I recommend you DO it, even if pull only, as typically Fridays suck and it's nice to have the early workouts done in case you miss a session.
Remember the modifcation if you can't get 2x trainer rides during the week is to have you run instead (TRP pace, not faster) and then drop the Sunday run for a longer bike (up to 3 hours).
Critical Days off from Work to Request:
- 10/13 Friday for long ride.
- 10/26 + 10/27 for the Volume Push
Keep me posted!
~ Coach P
first for the next 3 weeks I have bandwidth to carry more load as follows (i have run the past two weeks this way as well.
monday morning spin high cadence work to increase circulation. Lunch swim sprint set short intervals covering about 2600. Monday night 30min easy jog.
tuesday double run day. 1 hr each.
wednesday 1hr interval bike 1hr swim
thursay double run day 1hr each
friday 1hr interval bike 1hr long intervals swim
sat 90 min run 90 min bike split around kids sports
Sunday 3-4 hr bike
When you get a chance, please include a link to your rave report here so I can read about what happened first. Looking forward to it!
Quick and dirty 40/4xx in M 45-49
11:20
1:18 swim, 5:25 bike, 4:29 run and 9 min in transition more or less
Pre race got up at 3. Had some coffee and butter and walked around a bit to wake up. Got down to transition early and got my bike set up. The EN rack was a cool perk even if it was at the furthest possible point between the tent and the bike out.
The water was 77 and change so I raced in my swim skin. I was on the fence about this decision. I knew that I would be slower without the wetsuit but I just didn't want to start at the very back of the race. 1:18 was more than 10 min slower than my RR swims and certainly my slowest IM swim ever. But I came out of the water in 81'st in my AG which is good for me on a relatively basis.
The waves seemed really big to me. Getting out was tough but it was coming back in that was really tough. Going out, you can see the waves coming and duck under them. Coming back in I got caught by surprise, flipped completely over and slammed into the sand pretty hard. I made mistake of checking my watch on they out of the water. Oh well. Swim is over on to the next part.
T1 was quick for me. I had my 1 piece en kit rolled down under my speed suit. By the time I got to my bag I had my speed suit down and my arms in the sleeves. By the time I got to the tent I had my helmet on (the only thing in my bike bag). I handed my swim skin, goggles, cap and bag to a volunteer and just kept going. So easy.
I should have called to a volunteer for my bike. Long barefoot run in transition. Got bike, glasses on and off to the mount line. I saw lots of bikes still racked which surprised me given my swim time. Tough swim for everyone I guess.
At the mount line coach r yelling to hurry up. Get on the bike. Get on the bike.
My goal on the bike was to spend the first box or 3 getting my hr down till I saw a 12x, then move on to goal watts of 163. Under no circumstances would I run my hr over 140. The Velcro strap on my left shoe came out while I was getting my foot in my shoe. I figured that I would just. Ride with it open and if it started to bug me I would fix it. I never bothered to fix it.
The bike course seemed crowded. But it was clear that the marshals were trying to keep the rules enforced. At one point I had a marshal ride up to me and tell me that I had gotten too close to the rid in front of me and that I had another 20 sec to complete my pass. I was really grateful for this as she could have just said nothing, waited and dinged me.
Nutrition went to plan. Had 360cal of skratch bites , 1280cal in a concentrated feed bottle of skratch and water from every aid station because my rear bottle carrier fell completely off about 20 min into the race. About 5800mg sodium in total over the 5:20.
One odd thing on the ride- I was peeing non stop. Seriously. Like 6 or so times. I kept drinking anyway as my stomach was tolerating it and it seemed like the right thing to do.
I made the decision not to go as hard as my training said that I was allowed to go. My intensity seemed hard enough and I was wary of trying to win the race before it even started.
I was ready to get off the bike by about mile 80. Not shelled. Just ready to do something different. I had not body glided properly and lets just say that parts of my body were not gliding anymore.
Ended up with an IF of .69 which I know my seem low but in the moment it felt right. I was intentionally not looking at the time of day or race time because it was clear that sub 11 was not in the cards. I had biked up to 48th but I didn't know it.
T2 was also really quick. Bike to volunteer. Bag. Run to tent. Dump bag. Had helmet glasses and bag to volunteer. Socks, shoes, visor, race number and go bag. Go. Both transitions were fast for me. I hope that I have leaned something that is repeatable here.
The run was hot and sticky. I got off the bike a little nervous. A couple of days prior I was on a little taper jog. I caught a toe on a big crack in the sidewalk and fell. Embarrassingly hard. By later that night I was limping badly on a right knee that didn't want weight put on it. I didn't talk about it. I didn't think about it. I just rolled the muscles around it and took ibuprofen and hoped for the best. By race morning I was walking fine.
My plan was to run by heart rate. I had done the same last year in Cozumel and I liked it. Kept my head out of times and paces and focused me on my body.
My heart rate didn't want to stay down. I did a lot of early walking trying to keep it to 145 for the first 6mi. By the time I got to coach p at the park, I had given myself permission to 147. His first question was what was my hr. His second was what was my hr on the bike. He then told me to slow down. I felt my knee a bit at this point and thought that my day might be over. But it passed and I actually didn't feel it again for the rest of the day.
We had rented a house on the run course and my fam camped out about 2mi from the park. So I got to see them a bunch. That was really great.
Run nutrition was water/gatoraid/water at every aid station. A gel every hour to supplement. I had salt sticks on the run too if I ever felt sloshy. I didn't. I only got the first 2 gels down. My stomach started souring at about the 1/2 way point. I kept drinking though. Water/Gatorade/water. Also kept filling my ziploc bag with ice. I really liked it on the back of my neck. Down the shorts worked too. At about mile 16 I switched to cola because it sounded good.
I had the same potty issue on the run. I went twice. While running. No one noticed.
I think that I went out too hard at the start of the run. Because I felt like I hit the crappy zone at about mile 16 instead of mile 20. I remember feeling ok at mile 16 because it was the last time got to see my family. I was able smile and give hugs but I do remember that it felt a bit tougher to muster the happy face.
Heading out to the turn around in the park I remember realizing that it was actually uphill. Funny what seems like a hill that far into a race. When I hit the turn around at the Paarl I told my legs it was time to go. Time to cruise down hill and head for home. All I did was pick back up to the low 10 min's. Then the cramps started. Luckily I had a flask of pickle juice that I picked up on the fly from run special needs. RSN at this race is very well placed on the purse and very well run. If you need something, they walkie talkie ahead and it is handed to you without breaking stride.
So pickle juice shut the cramps down but I knew that they would be back. The last handful of miles, the wheels were coming off. My stomach was closed for the evening. Feet hurt. Legs hurt. Side stitch had taken over my whole right side. Don't settle. Give the family something to be proud of. Give yourself something to be proud of. Make it to the next street sign. Pass one more person. Live to hear Mike Reilly mispronounce the town you are from. Keep going for the chubby kid that never got picked.
I ended up 40th in my AG. top 10%. I've never been in the top 20% at a full or a 1/2. 14min pr on a pretty tough day.
I for sure faded at the end. Regardless of what my heart rate was saying I needed to back it off a bit. I ran a 9:50 pace for the first hour and an 11:00 pace for the last hour. So I could have been tighter on my pacing. But it wasn't awful. I think if I had it to do over again I would have pushed more cal early on the run.
But really, I have nothing to complain about. This was a major step forward for me. From week one to the finish line. I trained better and raced better.
I need to talk to someone about all the peeing though. I was clearly getting fluid in and past my gut. But from there it seemed to just head straight through my kidneys and to my bladder.
I am 3 days into 14 days of no activity. Then it will be time to map out 2016.
i am up and moving doing something every day. Bike run or weights. 30-60min. Family and work are priority and I workout at whatever time of day is open
i ordered a kickr as part of the team buy and should be up on zwift by the weekend.
i can’t do the outseason run so I may look at a bike outseason and a run durability combo. I don’t play to race till June so I will enjoy not swimming for a few months.
in addition to the race nutrition talk we had I also want to race lighter for my IM next year. The other common thread from my “successful” IM runs is that I was closer to 160 on race day vs closer to 170 for the blow ups.
enjoying December and might look to get for formal in January.
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
just getting moving again after IMAZ.
Will do Buffalo Springs 70.3 in the summer then a short break to reset and will race either IMAZ or IMCoz. Both at the same date just not sure on family plans.
Your Races
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.
Coach Notes
Coach Questions
Tell me more about your race execution at IMAZ. I can't get power data from Race Day...or Heart Rate Data for your training workouts (rehearsals) so very hard to compare.
FIRST....Looking at the file, your HR Was high (90' personal best HR). I could see from some earlier rides that you were in the upper 120s for most rides, then it built to 130s. Is that true? What was different on race day?
SECOND...your files in training mention eating / fluids but also "drinking a ton of water"...did you drink water on the bike on race day? If so, how much?
Let's get to work!
~ Coach P