Mary Russo 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 Notes
I’ve returned after 2 years away. Looking for structure and discipline that the Team offers. Not even sure how best to describe what I’ve been up to.
Best to say I have lost a lot of fitness and would like to start at ground zero and rebuild my fitness.
Your Races
- 06/03/2018 Rev3 Quassy
- 07/24/2018 Ironman Lake Placid (A)
- 10/21/2018 Marine Corps Marathon
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 Testing only if needed, save your Bike and Run Zones to the My Zones Page.
- On 10/2/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 10/29/2017
- On 10/30/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 11/26/2017
- On 11/27/2017 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 12/24/2017
- On 1/8/2018 Load the Intermediate OutSeason / Run Durability Plan, 14wks to end on 4/15/2018
- On 4/16/2018 Load the -- Swim Camp to end on 4/29/2018
- On 4/30/2018 Load the Intermediate EN*Full to end on 7/22/2018, do Quassy "on the way" to #IMLP.
- On 7/23/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 8/19/2018
- On 8/20/2018 Load the Balanced Marathon, Intermediate Level to end on 10/21/2018
Coach Notes
How to Train This (And Every Fall) Inside Endurance Nation (GroupMe Chat for RDP)
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 ... Just get caught up on EN! (set it up here)
- Coach Call in Week Two to talk about your season with Coach Patrick (set it up here)
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.
Looking forward to working with you this year,
~ Coach P
Comments
Here is what I recommend based off of our notes...
I need some advice. I have a torn meniscus.
It stinks.
i have been water running.
is that ok?
Advice or modification needed?
I am in Jan OS right now
I’m not sure what, if any, of those activities you’re doing right now.
So yes, I like the water running but before I go prescribe a full program could you please let me know what your doctor or Ortho says?
Ortho has me doing strength exercises for leg/knee. Wanted me to wait 4 weeks to see how it went before considering surgery. I thought that was a good plan til I had to deal with the pain all week. My Plan was to reach out today to see if we can move things along but I am going to try to stick with it.
I am following JOS plan right now and just doing runs in the pool for time.
In that same vein, I believe you COULD bike at low intensities during this time, but only AFTER the swelling has gone down. It might be worth a call to the DOC to find out what you could do in the meantime to stay sane. I imagine you can swim with a pull buoy (no kick) and you could do some upper body strength work as well.
Please keep me posted!
PS - Let's update your profile picture when you get the chance…it really helps the Team to "get to know you" a lot better.
You can do that by following this animated GIF (below)…good luck!
I am following up to see how to modify my training post meniscus surgery. The surgery was 3/23. Turns out there were 2 tears (inner tear and an outer tear) and a lot of arthritis. All cleaned up now and I want to know how to best rehab and strengthen as well as how to modify my training til i am able to run again. I was able to swim 1000 yds 3/25 and was back on the bike 3/27. Last week I was back to my Tuesday bike class for about 3 hr; followed it with an hour on the elliptical Wed; Thursday morning 1 hr strength and conditioning; 1 hr bike. Then, everything hurt...lots of ice on Friday. Planned to swim but work got in the way so it was a total rest day. Saturday was 1 1/2 hr bike followed by elliptical and pool run.
What changes should i be making to my week? I am in OS Wk 14.
Thanks
I assume that you go on for about 3 to 4 weeks before we start doing anything serious or with quality in mind. The goal here is to keep your joints mobile and your fitness levels at a good baseline. Anything excessive could risk of setting up the good work done by your surgeon.
Yes, I know reading this sent you into palpitations because you will be losing some aerobic fitness. Remember the goal is to bring your infrastructure up to speed with what we are trying to achieve cardiovascularly.
Consider the training between now and mid May to be an investment in the rest of the season and a great rehab from your knee.
i will consider it an investment and make the most of the work that I am able to do. I will keep a paper bag nearby to help when the anxiety kicks in
How should I modify the split run? 5 weeks post surgery and am able to do a 1/2 mile run 1/4 mile walk for 4 miles.
advice?
Monday and Friday are no running to recover, And then you brick off of both of the weekend efforts on the bike. How does that sound
i will add some running to the Sunday ride