Michael Ball Official Coach Thread
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.
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Your Notes
Started as a runner, got hooked on marathons and on a quest to do a marathon in every state. Currently at 30 at age 42 with a goal to do one in each state by 50. PR at that point was 3:03 with a sub 3 goal.
After having our first child in 2006 needed to spice up my challenge so I signed up for Redman Iron Distance in OKC. Had to learn to swim and "ride" a tri bike but finished in 13:13. Then I was hooked and wanted as many states as possible through IM. Then came Arizona 12.20ish, Lousiville (horrid) CDA 12:59 Texas 11:39 still my pr, Bone Island, Cedar Point, Wisconsin, Challenge AC, Defy This in Virginia, Maryland, Boulder and Chattanooga 2x including this year in 12:26.
Currently doing the same thing I do every year. Finish my big race then become a slacker cause I am not sure what is next.
Options for this year.
1) Go back to Chattanooga cause I am an independent distributor for McKee Foods (Little Debbie) the title sponsor of the race and they roll out the red carpet for me, putting me on the team, vip treatment for whoever comes with me and I can turn it into a business trip by taking time at our bakery. Also have some friends wanting to do this race. Negatives is Ive done IM Choo 2x and RnR Nashville also so its not a new state plus my wife is a teacher and September is a crazy month for her and our kids plus its the busiest month of the year for my business.
2) Peasantman Penn yan NY, super small independent Iron Distance. Looked at this race for the last few years. Went and drove the bike and run portions last year while on vacation and its intriguing. I would combo this with a small Pennsylvania marathon on April 14 and a local half Grand Rapids Tri half iron on June 11 for a August 19 race in Penn Yan. This package would get me two new states and sort of fits ok with the start of school for my family. Its not the big hoopla of IM so I wrestle with that but being small and if I worked really hard I could be in contention for a great finish.
Goals are sub 11 IM and sub 3 marathon at some point.
Limiters-
1)I run a business with about 9 people working for me and things come up all the time. I never know what my days will look like and what should be a 8 hour day turns into a 15 hour day at times. I have worked with two coaches in the past but struggled with making it work with my schedule at times. I also have two boys 12 and 9 who are crazy busy in sports and school activities and the deal has always been if I want to keep doing these they come first. So training sometimes happens early, many times late at night or whenever it can. Have had to split up long rides to go to games and finish up when I get home.
2)- weight, when I was running 17 min 5ks and just over 3 hour marathons I was 175 to 185. I have let myself get into the 210-220 range for most of my IM's. Every year after my big race I slack and put on 15-20 pounds (currently 230) and then fight it back to the 210 or 20x range but as the race gets closer and realize I am not going to hit sub 200's slack and gain some back. I know to hit my goals I need to get this in order
Your Races
- 03/24/2018 - Eagle 5k - C race, local hometown school benefit
- 03/31/2018 - Naked Prussian Trail Marathon in Pennsylvania- heading to Penn yan NY the day before for some course recon for the Peasantman full in August. Just running this race to check off another state, no goals.
- 04/21/2018 - Striders 10 miler - C race
- 05/12/2018 - 5/3 Riverbank Run 25k - C race largest 25k in the country right near home, will only run it if it works out with kids sports schedule
- 06/11/2018 - Grand Rapids Half Iron - shooting for a PR, currently 4:53
- July - do an Olympic distance, a couple to choose from set a PR currently 2:22:22
- 08/19/2018 - Peasantman Penn Yan NY Iron Distance....finally put one of these together. PR currently 11:37 would like to go sub 11 or better and be very competitive overall in a small field
- 09/30/2018 - IOM Chattanooga- see how fast I can go on a course I've done 2x before and also see how the body responds 6 weeks after an IM
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 11/27/2017
- On 11/27/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/24/2017
- On 11/20/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/17/2017
- 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 Intermediate OutSeason / Run Durability Plan, 14wks to end on 4/15/2018
- Beef Up Long Runs for Marathon Fitness, Guide Here
- On 4/16/2018 Load the -- Swim Camp to end on 4/29/2018
- On 4/30/2018 Load the Advanced Minimalist EN*Half to end on 06/11/2018
- >> Transition Early << (work with Coach P to taper for Grand Rapids)
- On 5/28/2018 Load the Advanced Minimalist EN*Full to end on 8/19/2018
- On 8/20/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 9/16/2018
- Contact Coach P to work this final part out!
- On 9/17/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 10/14/2018
Coach Notes
Mike, thanks for all the detail ^above^. You are right...your number one limiter is your body comp. Workout / Kids / Work...your time isn't your own, but your body certainly is. If we can create that momentum, you'll be able to really build an engine that will fly on an IM Course (and just be happier and healthier overall).
Every LB is worth 2" per mile in an IM Marathon. IF we get you down to 200lbs, you will have "gained" a minuter per mile on your current IM potential marathon time.
I have recommended the Minimalist Plans so that you can have a "finite" amount of time to train; there can be weekends with more, but this is what I recommend. Please check out the Roadmap and let me know what you think!
Also, great stuff on Body Composition can be found here: Body Composition in Baby Steps
Let's get to work!
~ Coach P
Comments
Here are some of my notes from our conversation so we can stay on the same page:
- April bike volume is a great call. Based off of your tentative year, you could work it into the Swim Camp (4/15+) window no issue...or we can restructure the end of the OutSeason Plan if needed to make sure you had a window that fits the family schedule...keep me in the loop!
Happy Holidays,~ Coach P
Okay, got to get in the hang of updating this.
So down about 13 pounds so far, staying consistent and loving the workouts and the format. Still not totally locked in on races but should be maybe this week. No real questions as of now just trucking along getting the body comp going the right direction as we discussed is my biggest limiter by far.
Mike
The schedule is set. Here is what I got.
March 24- Eagle 5k - C race, local hometown school benefit
Mar. 31- Naked Prussian Trail Marathon in Pennsylvania- heading to Penn yan NY the day before for some course recon for the Peasantman full in August. Just running this race to check off another state, no goals.
April 21- Striders 10 miler - C race
May 12- 5/3 Riverbank Run 25k - C race largest 25k in the country right near home, will only run it if it works out with kids sports schedule
June 10- Grand Rapids Half Iron- shooting for a PR, currently 4:53
July- do an Olympic distance, a couple to choose from set a PR currently 2:22:22
August 19- Peasantman Full Distance in Penn Yan NY- finally put one of these together. PR currently 11:37 would like to go sub 11 or better and be very competitive overall in a small field
Sept. 30- IM Chattanooga- see how fast I can go on a course I've done 2x before and also see how the body responds 6 weeks after an IM
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