Michael Kelly Official Coach Thread
That swim truly sucked, and since IMMT is a harder course by a factor of 5 over Louisville I can honestly say "YOU DONE GOOD!"We do need to work on the 5 hour marathon, however, so I am glad to see you want to keep things rolling.
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 Races
- 11/23/2017 - Run for the Diamonds 10k (C)
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 09/01/2017
- Finish up the Post-Ironman Recovery Plan by 9/17/2017
- On 9/18 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 10/15/2017
- On 10/16 Load the Intermediate Run Focus Block to end on 11/26/2017
- On 11/27 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 12/24/2017
- On 1/8 Load the Intermediate OutSeason / Run Durability Plan, 14wks to end on 4/15/2017
Coach Notes
First you need to recover from IMMT...the recovery plan will have you swim / bike and running as of Monday as you are in Week three. Please keep that rolling!
Then we can combine Run Durbability 2 and our Run Focus program to get you "fit" first, then "fast" second into your 10k. We continue the run build through the RDP 3 plan which dumps you out in the middle of the Holiday Run Challenge (GO TEAM!) and then into the January OutSeason®.
Being able to stay consistent now is a game changer...even if you don't hit all the runs, just being "good" here will really help set the stage for a better 2018!
Let's get to work!
~ Coach P
Comments
@MICHAEL KELLY
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 Monday & Friday 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.
Coach Notes
The best play for you right now is getting you back on a basic program; Run Durability Program (RDP) is designed to do just that. I Have loaded the two RDP plans and the OutSeason® plan into your Final Surge account. Now you just need to get the app (https://www.finalsurge.com/apps) on your phone and sync up Strava or Garmin (https://www.finalsurge.com/GarminConnectSync) so I can start following our work. Looking forward to our call!!!
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.
Your Notes
MY LAST RACE WAS IRONMAN MONT TREMBLANT 2017.I FINISHED IT IN 13:10 OR ABOUT THAT. I TOOK A YEAR OFF AFTER THAT. I WAS A MEMBER OF ENDURANCE NATION FOR 4 YEARS BEFORE I TOOK MY YEAR OFF AND HAVE DONE 1 70.3 A YEAR FOR THOSE 4 YEARS. I HAVE DONE RALEIGH 70.3 TWICE, SYRACUSE 70.3, ATLANTIC CITY 70.3 NO INJURIES AT ALL. MY A RACE IS ENGLEMAN 70.3. I WOULD REALLY LIKE TO BREAK 6 HOURS. MY BEST 70.3 WAS RALEIGH 6:14 I HAVEN'T BEEN VERY CONSITENT WITH MY WORKOUTS. THATS WHY I RESIGNED UP WITH E.N. I TRY TO RUN 3 TIMES A WEEK WITH A LITTLE LONGER RUN ON THE WEEKEND. AGAIN NOT REAL CONSITENT. I ACTUALLY HAVEN'T BEEN ON MY BIKE OR IN THE POOL SINCE MY IRONMAN. I REALLY TOOK SOME TIME OFF. READY TO GET BACK TO WORK.
Let's get to work!
~ Coach P
@MICHAEL KELLY - Great to talk with you today...here are some notes for you...
Looking forward to a great October!!!
~ Coach P