Melissa Aune 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
Before this summer I had done a few sprints, a couple marathons, a 50K, and a ton of half marathons, but all 3 or more years ago. Starting in May I got myself back in shape, and was able to build up to competing in the Patriot International Tri in September. The last couple months I have been in a big slump after starting grad school, but I am looking forward to getting back on track and preparing for my races next year. |
Your Races
- 05/20/2018 Ironman 70.3 Chattanooga 2018
- 7/22/2018 Ironman Lake Placid #IMLP_18
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 10/30/17
- Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
- On 10/30/2017 Load the -- Run Durability Plan 1 (9 months out) -- 4 weeks to end on 11/26/2017
- On 11/27/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/24/2017
- On 12/25/2017 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 1/21/2018
- On 1/8/2018 Load the Beginner OutSeason Plan, 14wks to end on 4/15/2018
- On 4/16/2018 Load the -- Swim Camp, 2wks to end on 4/29/2018
- On 4/30/2018 Load the Beginner Full Plan to end on 7/22/2018
- [Work in CHOO70.3 Along the Way with Coach P]
- On 7/23/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 8/19/2018
Coach Notes
It will be great to have you join us in the Fall Run Durability Program (RDP), our "re-engagement" and "foundational" training activity to prepare you for the full 2018 campaign.
You can learn more about it here: How to Train This (And Every Fall) Inside Endurance Nation; and be sure to join our GroupMe Chat for RDP (on your smartphone) to help you get connected and stay accountable.
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
RACE EXECUTION and how we can help you get faster by being smarter on race day. There are no medals for great swims or getting to the top of a hill first — on race day only your finish time counts. There are many ways of being faster, and here are some of the resources we have to help you out.
- The Four Keys of Race Execution Video: The Coaches walk you through the macro level elements of a successful race.
- Distance Specific Guidance: Learn the fundamentals of racing Short Course and Long Course events, from each discipline to pacing zones, etc.
- Race Specific Pages: We have aggregated information on specific races from the internet, race reports and even our own coaching resources. You can find your race Master Racing Page section.
- The Race Forums: You can search for race reports or connect with your teammates. There are sections for 70.3, 140.6, and Marathons.
Your Homework for the Coach Call
- What keeps you motivated in the Fall / Winter?
- Which discipline is your strongest? Weakest?
- What part of race day has you most concerned?
- What has your weekly run mileage volume been the last few weeks (say since August 1)
Looking forward to working with you this year,
~ Coach P
Comments
Thanks! The plan looks great and I am very excited to get started. I have a few questions as I get started:
1. Since I still need to do my run test, how should I work that in during the first week?
2. Seeing how the biking is pretty minimal in the run durability plan, do I need to do the bike test right away? I would rather conserve my energy and try to get the other workouts in if possible (including the bike) without having to do that max effort workout until necessary. Would that be okay?
3. How can I give you access to my Garmin/ Strava account to help in planning?
4. If swimming my weakest sport, will that change my plan?
Thanks again & looking forward to the Coaches Call!
Melissa
I thought of one more question. Looking at the Run Durability Plan, in the workouts with sets, how much recovery time is supposed to be between each set (for example between the two, 1 mile sets in the first workout)?
Thanks!
Onward!!
~ Coach P