Valerie Ackley Official Coach Thread

Coach Patrick · September 20, 2017 6:02PM

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 Notes

IM Lake Tahoe - 2013; IM Frankfurt - 2015; IM Canada - 2016 (DNF at mile 129); Mulitple ultra marathons/ HIMs

Took a year off IMs due to health issues - I am back at 100% health. I am signed up for IM Santa Rosa in 2018 and want to get back at it as hard as I can.

Your Races

• 05/12/2018 - IM Santa Rosa

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 09/20/2017
Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
On 9/18/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 10/15/2017
On 10/16/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 11/12/2017
On 10/30/2017 Load the Intermediate OutSeason / Run Durability Plan, 14wks to end on 2/4/2018
On 2/5/2018 Load the -- Swim Camp to end on 2/18/2018
On 2/19/2018 Load the Intermediate EN*Full to end on 5/13/2018
On 5/14/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 6/10/2018

Coach Notes

Valerie, great to have you inside EN as part of your rebuild to Ironman. As a team, we have tons of experience "rebuilding" to be better..I personally seem to do it every two years!!!!! So we'll kick off with our Run Durability Plan 1 and part of 2, before jumping into the November OutSeason Plan. That's the meat of the plan, after which you recover with the Swim Camp protocol before doing the 12 week Race Prep Full Plan. Game on!!! We can talk more details when we connect on the phone...I can't wait!

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.

Your First Year Inside Endurance Nation

This will be unlocked after your trial expires.

Your Homework

Tell Us Why You Choose EN & Your Season Goals

Please reply below with WHY you chose Endurance Nation and WHY you train/compete.
Whenever possible, please identify your goals -- time, body composition, completion...the sooner you put them down the sooner we can get towards achieving them.

Looking forward to working with you this year,

~ Coach P