Cassia Cogger 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 completed Ironman LP in 2012 with a finish time of 16:33. I made the bike cut off with less than a minute to spare.Previous to that I raced one olympic and one half IM(Mooseman 2012 7:43). At the time I had a 1 year old and ended up having a horrible bike accident that kept me off the saddle for the final six weeks of my training season climbing back on only on race day with a special fit. I came home after LP, slowly gained 30 pounds, stopped doing much of anything fitness wise. Since signing up for LP the end of August I have started running again and started swim training a month ago.
Your Races
- TBD Half (Quassy or Patriot)
- Ironman Lake Placid (2018-07-22) #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 11/03/17
- On 10/30/2017 Load the -- Run Durability 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
- [Transition Early]
- On 1/8/2018 Load the Beginner 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 Beginner EN*Full to end on 7/22/2018
- On 7/23/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 8/19/2018
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 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
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
Comments
My goals: to do the best that I can do. To
complete the race as a solo athlete (Steve raced with me in 2012. To drop the extra pounds and inches that have crept up over the past 5 years since training.
if I could finish in the 15 hour range I would be thrilled.
question: do I need to do a 5k test now? My apologies if it is posted on the run durability plan- I need to load it.
with gratitud,
Cassia
The consistency is what will unlock your fitness.
Also, how is that swim workshop going?
~ Coach P
Welcome to your SECOND MONTH inside Endurance Nation!
To help you continue your progress, we have a few short questions for you. You can copy the questions and put your answers in your reply to this thread (no need to copy the questions, just keep the numbers the same!).
** Rankings **
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
Swim Fitness:
Bike Fitness:
Run Fitness:
Weight / Body Composition:
** Subjective Information **
What is Your Biggest Improvement So Far?
In What Area Do You Need Additional Support?
Would You Recommend Endurance Nation to a Friend?
** Additional Learning **
Now that we are beyond the initial learning curve of Endurance Nation, it's time to give deeper into some additional resources that can really help you out.
You have several options:
Learn Big in our Video Course Section, where Coach Patrick is building our new library of EN Video Lessons to make sure you are 100% up to speed on our most critical topics.
Learn Quick in the Question and Answer Central, where your fellow teammates work together to give you the best possible answer to your questions (one at a time please)!
Learn Deep by Exploring the EN Wiki, the repository of all things taught and learned by EN. There is more info in there than you could read in a year, so pace yourself! Worst case scenario, go to the All Pages section and use "Control +F" on your keyboard to search for the most relevant article.
** Need Coach Input? **
Don’t forget you can schedule a check in call with Coach Patrick online here: https://calendly.com/pmccrann/15min
We are looking forward to your answers!
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
Swim Fitness:1
Bike Fitness:1
Run Fitness:1
Weight / Body Composition:174, 5' 9", I need to lose 30 lbs
** Subjective Information **
What is Your Biggest Improvement So Far? I am now using a bike trainer and working out very consistently with the exception of a nasty bronchitis streak I had last month.
In What Area Do You Need Additional Support? TBD
Would You Recommend Endurance Nation to a Friend? absolutely
I listened to your in between episode on the off season and how you fuel during long rides recently. I need to start getting serious about that as one way I can make these workouts easier is to drop the extra pounds my body has slowly oacked on since my last race. I know I shouldn't diet while training, just go for clean eating. We bought the core diet cookbook. Any other thoughts?
Also Steve got me a Garmin for Christmas so I can record my swim and treadmill workouts to Strava. So far it is showing me as a far better runner than I actually am on the Treadmill. Is that because I haven't run outside yet to calibrate it? It is frozen everywhere here and feels pretty unsafe to run outdoors for now. Any other thoughts on what I might do to get a more accurate read on it or just let it go?
Thanks,
Cassia
For the treadmill, I get you. It's estimating your speed from your arm swings and baseline data (height, I believe). Make sure you are in run indoor mode...and if need be, then edit the workout manually afterwards to set the right pace. I don't know the watch you have but if you google that, you'll get good info...or go to the Power and Pace Forum and folks will tell you there too!
Most important thing is that you are RECORDING it, which is fantastic!!!
No need to do strides really. If I do, I step on the sides, speed it up...hands on bars and lower myself down with feet moving like the road runner (!!!)...do 30" then "hop my feet off" again to recover before repeating...but you need excellent confidence for that maneuver!!!
~ Coach P
Welcome to your THIRD MONTH inside Endurance Nation!
This month we focus on helping you become more independent as part of your growth as a Self-Coached Athlete. Whether you are planning your season, preparing to race or transitioning to a new endurance challenge...Team Endurance Nation is ready to help!
If you haven’t done so already, please set up your Month Three Coach Call here.
** Training Focus **
We consider anytime in your season when you are more than 12 weeks away from your event to be a training focus. There are different phases of training (OutSeason®, General Prep, Sport Specific), but they are fall under the same umbrella.
Now that you are through your first two months of Endurance Nation, You have learned a few key “rules” of how we play the game, and you are ready to take charge of your experience.
Training Lesson Recap:
No single workout is more important than your health, or your season goal.
Prioritize your “key” workouts each week, then fill the rest of your space.
We can always fix over rested. We can’t fix broken, exhausted or sick.
Have a specific goal for each training block - what is the desired end state?
Taking Charge:
You should be comfortable moving your own workouts around at this point.
You can change plan ability levels as needed to keep yourself on track.
You can use the Test Week at any time to confirm a fitness change.
If you want to take a different path that we suggest...do it and keep us posted!
** Racing Focus **
Once you are within the final 12 week window to your event, it’s time to really focus. From key workouts to nutrition to logistics, there’s a great deal to cover. There’s a fine line between a great day and a day where you want a total do-over.
Key components of your final push should include:
Simulation Workouts to replicate the mental, physical and nutritional scenario you expect on race day.
A tried and true nutrition plan for your event; this is your last chance to lock it in!
Draft and review of a Race Plan to make sure you are 100% ready to take this on.
Optional rest as needed, and a defined taper in the last two to three weeks as necessary.
13 Weeks out from your race you should be getting a race preparation email and an invitation to GroupMe - if you haven’t gotten that yet - let us know!
** Additional Support **
In addition to The Forums and other Team-related support, you still have the chance to connect with Coach Patrick across your first year. Right now it’s time for your three month call with Coach Patrick; and you can book it here.
Tip: Find all your other call windows across your first year, please visit the EN Staff page.
Be sure to check out our Three Year Plan in Resources / Wiki so you can see how we recommend improving from season to season.
Coach Phone Consults
If you are looking for support above and beyond the traditional Endurance Nation experience, you can book a consult with Coach Patrick. These are billed at $100/hour and Can be on almost any training or racing topic. Please click here to learn more / get started.
Congratulations for moving forward with you training as you build to your race goals. We can’t wait to see what you are capable of this season!
I have been hitting my run/bike workouts daily. Starting to experience some tightness in my left hip flexor so trying to get in some regular stretching/rolling as well. No swim since mid December but starting to look for a way to bring in once per week until my swim clinic resumes in March. Still need to figure out how to adjust the Garmin data but figuring it is more important to get the runs in and aware that I am following the pace suggestions in the workouts so I can always look up what they actually were if I ever need to.
Adjusting my diet and cutting back in a big way on alcohol and fueling my workouts with more than just water and noticing a huge difference.
Really enjoying it all so far. I dont believe I have scheduled a call for month 3 but dont really feel I need one unless you think I do. Thanks so much:)
As for your head, do yourself a favor and make sure that you’re not sitting down for extended periods of time. Long drives in time at a desk or a killer. I often counsel people to set a reminder to get up every 30 minutes if possible just to stretch briefly. Another option is to make sure that you’re doing a dynamic warm-up with your hip before you run. There’s a great one here called seven with hips that only takes about two minutes to follow:
Great call today; thanks for flexing on the time!!!!
So you've had some hiccups but you are making progress...a coach can't ask for too much more than that!!!
Here are my thoughts for you moving forward:
- Don't sweat the run test (you are still early in your return). do the steady runs outside and observe - don't force- the paces. Plenty of time to force running fast out there once we are completely outside and you are "proven healthy."
- Keep up the great bike work. It really makes a difference I swear.
- Bonus to add some time to the weekend rides once you hit mid March as it will ease the transition to longer work outdoors.
- Feel free to break up some of the "steady time" on the longer rides by shifting harder and standing in a bigger gear. That's an easy way to work some different muscles and do a bit of core / functional strength. So do it!
Please keep me posted as you progress...I am here to help!!~ Coach P
thanks so much,
Cassia
Icing and elevating now and need to make it a greater priority.
So, I am wondering your take. If I need to take some time off of running can I make it up in biking and swimming until I can run again? How would I adjust my training?
thanks,
cassia
Any idea what is structurally wrong with it? Aside from the pain is there a particular difficulty your issue that you have? Also, is this only pain when you’re running or do you have it during the day as well?
As far as triggers I started having some issues with it a couple of months ago- general tenderness and discomfort after running and then I started feeling it more often than not.
The P.T. seems to think I generally lack strength on my right side. He gave me a routine to do 2-3 times a day to build it. When I went in to see him over a month ago it was inflamed but no true injury. I have not been back in for follow up. Over the years I have had several issues on my right side. 9 years ago I tore my meniscus, that same year I stress fractured my foot, I have had numerous tendon/overuse issues in my ankle (I suffered a severe sprain to the same ankle when I was a teenager).
After a very ugly bike ride on Saturday I have decided to defer IMLP to 2019 and focus on a late season half iron distance this year while I continue to build my base fitness level as I essentially started back from zero in January. I already did a 16 hour 45minute IM, the next one I do I would like to actually be able to feel strong completing.
Right now I am still aware of my right achilles. I am planning on Icing, Elevating, etc this week. If it doesn't start to feel better I will go and see someone again. If it does I will likely get some new runners to address the achilles issues and try some running again unless you disagree.
I look forward to your thoughts and direction on how I should adjust my training plan given my new intention of focusing on a fall half distance.
1. Please fix strava so I can see your training log: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Strava+Central
2. Please wear HRM for as many training sessions (like Saturday's evil bike) so I can learn from them (how your body is handling the work / load)
3. I think that we need to get you on a basic plan so your mileage picks up. If running a bunch isn't an option, we can still have you bike 3-4x a week (3 short, 1 long) and swim or run/walk the other parts. I recommend you do PT rehab stuff on Mon/Wed/Fri with a run walk session OR a swim. Then bike Tue/Thu/Sat/Sun. Something like the Beginner Bike Focused plan...you can learn more here: http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#bikefocus
Let me know what you think you can do!
~ Coach P
the beginner bike focused plan looks good. My goal is for a 70.3 race in September or October ( any faves?).
I got a pair of shoes with a higher drop yesterday too so as I start to run again I will hopefully have less discomfort.
will try to find HR monitor tomorrow after cheering on Steve at Quassy. It was misplaced in February and I havent made the time to locate it since😨
I am planning on making Big George, Labor Day weekend, my target race for the year.
Thanks.