Christina Mitchell 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
Did tris 2005-2009. Stopped in 2010 when hit by a car 3 weeks out from IM Canada. Had done 3 IM in that time. IMLP (11:26:48) Qualified for WC at Wisconsin in 2008 (11:05:17). Raced WC in 2009 (11:23:31). Off until last November (now have 2 kids). Trained for Florida 70.3 - back pain started end of Jan. Limited running Feb-March. Swim was cancelled and then I had a tire blowout on bike that let to a fractured rib#2. Did not complete run. Kept training and picked up in July. By September decided to try IM Cozumel (11:10:37). Happy with results but really suffered on run. Ended up in hospital with rhabdomyolysis. Haven't done much but some running in the past month. Ready to start again
Your Races
- TBD
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 January 2, 2018
- On 1/1/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 1/28/2018
- On 1/29/2018 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 2/25/2018
- On 2/26/2018 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 3/25/2018
Coach Notes
Run Durability on GroupMe (Meet the Team via Chat App)...
Coach Homework
Tell Me Your Season Goals
- What will make you consider 2018 a success?
- What's your biggest limiter right now?
Contact Points
As part of your journey to becoming a Self Coached Triathlete inside TeamEN, we are prepared to give you excellent support for your first 90 days. Our goal is to transition you from live, in-person support to using our digital resources and the Team to help you continue your progress as you execute your Three Year Plan.
These are all the key points in your first year where we must talk. 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 (TBD in this Coach Thread)
Questions
• Coach Questions - Right here in this thread. Always reply to this same thread, it keeps a record for us as we evolve together!
• General Questions - Simple stuff can go to the Q & A Central Forum for the Team to answer. For example, Best Bike? How to improve run cadence? How to flip turn?
• Need Help? - Please check the EN Help Site first!
• Admin Questions - Billing or orders or whatnot? Use the red chat button at the bottom of the Members Site (not forums) or email us here.
• Specific Questions about a Race or Power, etc? - You can post those into the targeted forum for that topic. Power questions to the Power and Pace Forum. Race questions to your specific race forum, etc. Not sure where to post? Put it in the General Discussion forum and we’ll sort it out. Whatever you do, PLEASE ask your questions!!
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 / Trial Member Welcome.
Your First Year Inside Endurance Nation
We want to talk about 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.
Looking forward to working with you this year,
~ Coach P
Comments
Two half marathon choices:
- local race March 25 http://1stplacesports.com/races/run13point1/
- Not too far to travel April 22 Star Wars Half Marathon.
Is one date better than the other or will either work?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 Races
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.
Coach Notes
Let's continue with the Run Durability Program; if you haven't already check out the Run Durability on GroupMe if you like the text thing! Then we'll have you load the next RDP for just a week, then exit early into the February OutSeason Plan. You'll follow this into your Half Marathon (Swim Camp is a great taper!).
Along the way we can update the rest of your season as you decide on it!
Coach Homework
Contact Points
As part of your journey to becoming a Self Coached Triathlete inside TeamEN, we are prepared to give you excellent support for your first 90 days. Our goal is to transition you from live, in-person support to using our digital resources and the Team to help you continue your progress as you execute your Three Year Plan.
These are all the key points in your first year where we must talk. Please remember to include your phone number.
Questions
• Coach Questions - Right here in this thread. Always reply to this same thread, it keeps a record for us as we evolve together!
• General Questions - Simple stuff can go to the Q & A Central Forum for the Team to answer. For example, Best Bike? How to improve run cadence? How to flip turn?
• Need Help? - Please check the EN Help Site first!
• Admin Questions - Billing or orders or whatnot? Use the red chat button at the bottom of the Members Site (not forums) or email us here.
• Specific Questions about a Race or Power, etc? - You can post those into the targeted forum for that topic. Power questions to the Power and Pace Forum. Race questions to your specific race forum, etc. Not sure where to post? Put it in the General Discussion forum and we’ll sort it out. Whatever you do, PLEASE ask your questions!!
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 / Trial Member Welcome.
Your First Year Inside Endurance Nation
This will be unlocked after your trial expires.
Looking forward to working with you this year,
~ Coach P
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!
You will do that race within the context of the outside is in training plan. So the week of the race you and I will need to connect to make sure that you taper enough to be ready. Your mileage should already be sufficient at that period in time.
If you want me to go into more detail about how you will taper in that week now, let me know when I can walk you through that. Since the half marathon is not a key race, it’s not something that we peak and taper for.
Looking for advice as to how to readjust. Should I do my runs on the elliptical, or does that defeat the purpose of the run durability? I can also switch to deep water running, but it is much harder for me to get to the pool that many days as it is a 40 minute round-trip drive. Should I switch to bike focus until I can run pain free? Should I just keep running and keep up my core strengthening and stretching?
Thanks!
On the bike, I planned to consume at least 4 bottles of gatorade, and I think I did. I only carried one bottle on my bike, so I probably did not keep track as well as I should have. I started with water over the first 10 miles (lost bottle I planned to have on bike, so I had a small screw cap bottle). If I was not changing Gatorade bottles, I took a water bottle a the start of the aid station and threw it at the end. I planned to eat 5-6 waffles. I took <20 SaltStick FastChews. I did not practice with this much salt, but I was thinking I should have 1 every 15-30 minutes. I wonder if I had too much salt and too little water. I also had a feeling of fullness after the swim. At least twice I drank a significant amount of ocean water...
Hopefully these are the links from my IM in November.
https://www.strava.com/activities/1362761046
https://www.strava.com/activities/1362761228
https://www.strava.com/activities/1362761096
Okay, digging in here today!
On the Sciatica..I am worried it's the onset of run intensity...so dial it down. We don't need to go fast, we need you consistent first, fast will come I promise! So for now, let's go Elliptical for this week. Next week you can start on the Elliptical and then finish with some time on the treadmill. Hopefully by the third week you'll be at home running again.
And yes, keep up the core and stretching here...please keep me posted on this.
On the Nutrition....a bit more clarity please...
Item Planned Actual
Gatorade 4 Bottles _______
Waffles 5-6 Waffles _______
As for the SaltStick Fast Chews, two pills is only 100mg sodium. Doesn't seem like too much to me, but that depends on how much you ate of the waffles.
Re fluids, you really shouldn't have water ever by itself. It does nothing on race day, super hard for your gut to put to use. You should be sports drink all day, maybe a bit of water at the end if you need to dilute something that's too strong. As I noted in the video, you should plan on a bottle of Gatorade per hour at a MINIMUM on race day. And in COZ, likely a bit more as well. These are things we can work on.
Here is my video analysis of your strava files: https://goo.gl/m1Avqr
Let me know what you think!
~ Coach P
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!
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!
Hi,
I did the bike test this week, but it seems as if my trainer is not giving the correct power. For the first time, I also recorded power on my Garmin through my P1 pedals, and the power is way off. I'm leaning towards believe the P1 pedals because my heart rate was much lower than my last test in January.
I did not do the run test, since my butt issues are still there. I have been able to pretty much hold the run frequency, and I'm slowly feeling better, but not good enough to try racing.
** Rankings **
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
Swim Fitness: 1 - I need to get back into a swim groove. I've been skipping the workouts.
Bike Fitness: 3
Run Fitness: 2
Weight / Body Composition: 1
** Subjective Information **
What is Your Biggest Improvement So Far? Definitely run frequency. Running is feeling easier.
In What Area Do You Need Additional Support? Injury healing/prevention
Would You Recommend Endurance Nation to a Friend? Yes
Also I found you on Strava (here) bummed we don't have HR data there for your test, but the power itself seems pretty good. (174 avg fro the 20 minutes!). The power won't match from 'meter to 'meter but we can just keep moving forward with what we have. I think that will be great.
HOMEWORK
Remember, here is how you can set up strava for me to access better: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Strava+Central
RESOURCES
I have an injury / self care course for you that might prove helpful. It's a video, you can watch it and get more resources here: Injury Management
Let's keep it rolling,
~ Coach P
Also, nice workout!!!
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 did not do the Star Wars half only because I didn't register, and I felt like I wasn't really ready for it when I needed to sign up (still balancing speed with the low back issues, although I'm doing OK with what the plan is telling me to do right now).
Being in FL, there are not many long races...I am going to Philly for a weekend and can do one June 9. Is this want I should do? Or is there an alternative test that you'd want to see at the end of the OS? Mine ends mid-May.
Still need to finally determine the IM, but I'm leaning towards IMChoo just based on timing - I need to travel the week of August 6, so to take another "vacation" the next weekend will be tough to handle with work.
I also signed up for a social marathon in Nov - Nov 23 Space Coast Marathon. I think I can always switch it to a half, also.
I found a 10K today and went and ran it. It did not go well. I'm interested to hear your take on it. I probably started off a little fast, but I thought I should be able to run at a 7:45 pace, but was that enough to create such a poor result? The run is here:
https://www.strava.com/activities/1570678166
I did travel Wednesday and Thursday, but I felt like I rested adequately and was ready.
My bike test on Tuesday went well - FTP went up to 204:
https://www.strava.com/activities/1557787635
Can you also confirm that I go into swim camp now? Maybe I'll see if I can test again after that...
I would give swim camp at least one week for the recovery. Given that you had travel last week in a little bit of a break with testing, you might not need the full two week block. Let’s plan on one week, and see how you feel before we consider transitioning to the next plan!
I did every speed workout in the plan. What I notice at least in my free Strava version, is that it reports mile intervals - not when I press the lap button.
So my Z4 pace was 8:02 and z5 pace was 7:37 based on the 5K in January. All of the intervals prescribed were at Z4, but I always aimed to exceed. Between the intervals, I have a moving stretching sequence that I do, so my pace is very slow (I'm basically walking) in between for 2 min and then jogging 2 min. This seems to help with my low back issues and I'm able to feel good through the workouts.
5/10 - I did the 90s pick-ups prescribed for Tuesday at the end of this run; I only did 5 due to time constraints
5/5 - negative split run - 2nd half ranged from 8:44 (in traffic area) to 7:57
5/2 - between miles 3 and 4 was 7:42 for 1 mi, between miles 4 and 5 was 7:52 for 1 mi.
4/28 - negative split run (10 miles) with 2nd half being an 8K race - finished 8K at 8:01 pace and felt nothing like the inability to go faster that I felt yesterday.
4/25 - in the ~7mi run did 3 intervals - 7:46, 7:50, 7:48
4/21 - negative split run
4/18 - 2 intervals - 7:42, 7:44
4/15 - 3 intervals - 7:52, 7:56, 7:56
For the 8K your heart rate started out in the 150s and built across the race. Most of the time was in the mid 150s Except for the final push. For the 10K, You blew right through the 150s into the 160s.
Looking at this externally, the only thing you can really come up with is that your body wasn’t ready to run at that effort because you weren’t warmed up. I would recommend a 20 to 25 minute process of easy running with some pick ups and even some light stretching halfway through before arriving to the storyline with about 5 to 10 minutes left to the restart. Very similar to what you had done to the earlier events. That should do it!
Well, I'll take away that I started out too fast, and I definitely had a bad day. It was also very humid, which I know makes my HR go up. I actually stayed just past mile 1 on the run course, and I ran down to the start. I just didn't record it... I did all of my moving stretches during the warm-up. So, I'd still like to believe I can run at least as well as I did in January and last October, but maybe I'm just declining that quickly. That's hard for me to swallow, but I am only getting older.
I'm not going to change my running paces, if that's OK. I'd like to keep the ones based on the 5K in January.
Without a doubt, age and weather can play a factor, but I certainly think your goals were not out of reach.
Just to close the loop, I did not save the warmup before the 10k. I'll make sure I do that next time.
So, I need to figure out where to go next, and this is the best that I've got:
- I think Mont Tremblant is a little too soon, so I'm now setting my sights on Chattanooga (although lodging appears to be an issue there, I'll start trying to figure something out!)
- If for some reason my body and or life can't sustain IM training, I would switch to the Atlantic City 70.3 the week before.
- I'll plan on doing at lest one Olympic (Hammerhead Oly, Sunday, Aug 26), and maybe one Sprint (Jax Tri series #2 - Oly or Sprint avaialble, July 14) and an OW swim (Hammerhead Ocean Marathon, 2.5mi, Aug 18)
Please let me know wny othe rthoughts you may have and most importantly confirm what I should start next week.Thanks!
Christina
Hi!
Just to close the loop, I did not save the warmup before the 10k. I'll make sure I do that next time.
So, I need to figure out where to go next, and this is the best that I've got:
- I think Mont Tremblant is a little too soon, so I'm now setting my sights on Chattanooga (although lodging appears to be an issue there, I'll start trying to figure something out!)
- If for some reason my body and or life can't sustain IM training, I would switch to the Atlantic City 70.3 the week before.
- I'll plan on doing at lest one Olympic (Hammerhead Oly, Sunday, Aug 26), and maybe one Sprint (Jax Tri series #2- Oly or Sprint avaialble, July 14) and an OW swim (Hammerhead Ocean Marathon, 2.5mi, Aug 18)
Please let me know any other thoughts you may have and most importantly confirm what I should start next week.Thanks!
Christina
++++++++
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.
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
Your Races
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.
Coach Notes
I think it's best you start the 2018 EN*Full plan now and build to CHOO. Normally I'd have you start with an interim plan but since you have a way to go to get the fitness back, I think this is worthwhile.
We can work in the shorter stuff as it approaches (Basically tapering that week) but otherwise it's IM time!
~ Coach P
Ps - please let me know if you need advice on adapting the week!
Thanks!
Sent from Mail for Windows 10
From: Coach Patrick
Sent: Wednesday, May 30, 2018 9:52 PM
To: Christina Mitchell
Subject: Re: [Endurance Nation Community] Christina Mitchell Official CoachThread
Coach Patrick commented on Christina Mitchell Official Coach Thread
Thanks for resending...things are just flying around like mad here!!!! Seriously though, bigger questions like season changes, take more time. I usually batch these but yours came through here vs the Roadmap section...but now we are all set!
++++++++ 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.
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 think Mont Tremblant is a little too soon, so I'm now setting my sights on Chattanooga (although lodging appears to be an issue there, I'll start trying to figure something out!)
* If for some reason my body and or life can't sustain IM training, I would switch to the Atlantic City 70.3 the week before.
* I'll plan on doing at least one Olympic (Hammerhead Oly, Sunday, Aug 26), and maybe one Sprint (Jax Tri series #2- Oly or Sprint avaialble, July 14) and an OW swim (Hammerhead Ocean Marathon, 2.5mi, Aug 18)
Your Races
* Hammerhead Ocean Marathon, 2.5mi, Aug 18
* Hammerhead Oly, Sunday, Aug 26
* Ironman Chattanooga
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 05/30/2018
*
* On 5/28/2018 Load the EN*Full to end on 10/8/2018
* On 10/9/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 11/5/2018
* On 11/6/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/3/2018
Coach Notes
I think it's best you start the 2018 EN*Full plan now and build to CHOO. Normally I'd have you start with an interim plan but since you have a way to go to get the fitness back, I think this is worthwhile.
We can work in the shorter stuff as it approaches (Basically tapering that week) but otherwise it's IM time!
~ Coach P
Ps - please let me know if you need advice on adapting the week!