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Joe Crispino 2017 Official Coach Thread

edited August 7, 2017 9:49PM 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

  • Sprint tri on August 12th.
  • Possible olympic tri on August 20th. 
  • Philly 1/2 marathon November 18th


Season Outline

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 08/07/2017
  • Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
  • On 08/07/2017 load the EN*Short Course plan to end on 8/20, use the workouts to sharpen for the race. If you aren't doing th 8/20 race, then set it to end on 8/13!
  • On 8/21/2017 load the Balanced Half Marathon plan to end on 11/18/2017. This will give you the time and guidance to build a good long run. 

 

Coach Notes

So great to talk with you as well! I think you're reentry for this year is great timing and a half marathon is the perfect goal. Currently your weekly run volume is between 10 and 15 miles. As I mentioned on the call, I'd like you to get up in the 2425 mile range. The good news is that you have time. The bad news is that most people are very bad about pacing this progression. So we have to be super diligent! 

I suggest we do the following progression once you are in the balanced half marathon plan:

  1. 12 miles 
  2. 15 miles
  3. 13 miles
  4. 17 miles
  5. 12 miles
  6. 20 miles
  7. 14 miles
  8. 20-25 miles
  9. 15 miles
  10. 20-25 miles
  11. 20-25 miles
  12. Start thinking taper...it's around here. 
Your Basic Training:

Here's how I think you should modify the balanced half marathon plan to meet your current schedule. I don't think you should modify the Short Course plan since you only be it for very short period of time!!!
  • Mon - Off / Swing Day
  • Tue - Interval Run
  • Wed - Interval Bike
  • Thu - Long-ish run.
  • Fri - Swim / Run (run with strides in the fall) 
  • Sat - Bike long with a brick
  • Sun - Run Long
  • Sunday: run

Monday: always up in the air, short run, swim, short run with pullups and pushups or could be a day off depending on how intense the weekend was.

Tuesday: HIIT, interval training

Wednesday: bike

Thursday:run

Friday: lake swim/ run brick

Saturday: 3 -4 hr bike, sometimes short run brick

Contact Points

These are all the key points in your first year where we must talk. You can schedule all calls with me for these times online here. Please remember to include your phone number.

  • Welcome Call in Week One (set it up here)
  • Coach Call in Week Two to talk about your season (set it up here)
  • End of Trial Call -- We review your experience & Unlock Year One / Race Execution for you (set it up here)
  • End of Season Call -- We review your year & Strategize for your “gap” and Year Two (to be announced)

For short or last minute questions, we recommend you use the Red Chat Icon on the main Members website
We have also organized a complete chart of the best ways to contact us online here

Your First Month on the Team

You have quite a few things to do when you start up. There are instructions on the top of the website, but you can review them under Resources / 0-- First 30 Days on EN.  If you have any trouble, don’t hesitate to reach out via the chat icon on the main Members website here.

Looking forward to working with you this year,

~ Coach P

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