Andrew Fry 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 1x 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 have run 2 full marathons, 3 half marathons and 1 half ironman distance race. I working on building speed for an up coming race this october. I have a goal to finish the marathon I am running in 3 hrs 25 minutes or less. My current fitness level: i can run 2-3 miles pretty comfortably at a slower pace (roughly 9 minute miles). I have future plans to do more ironman races but I am in between TT bikes and probably won't be buying one until later this year.
Your Races
- 09/02/2018 Rock and Roll Half marathon Va Beach
- October Marathon > Sub 3:25
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 online here. Learn more about each plan on the Training Plan Central Page.
- Last updated by Coach on 04/06/2018
- On 4/2/2018 Load the Run Durability 1 (9 months out) -- 4 weeks to end on 4/29/2018
- On 4/30/2018 Load the Run Durability 2 (8 months out) -- 4 weeks to end on 5/27/2018
- On 5/28/2018 Load the Run Durability 3 (7 months out) -- 4 weeks to end on 6/24/2018
- >> Transition Early <<
- On 6/11/2018 Load the Beginner Half Marathon 12 weeks to end on 09/02/2018
- >> Transition Early <<
- On 8/13/2018 Load the Beginner Marathon 24 Week Plan to end on 10/21/2018
Coach Notes - Watch Your Personal Coach Video Here
You essentially have 9 weeks to go until you have 12 weeks to race (aka our Race Prep Period).
During this first 9 weeks I think you'll benefit from our Run Durability Program which combines frequent running with a focused level of exertion. This allows you to build a really strong run foundation while building the habits that will sustain you for the remainder of your season.
The pace isn't critical here has much as your frequency of running and a good weekly average. Ideally we have you around 18 to 20 miles per week by the end of May.
Once you hit the Race Prep period, it will be time to introduce some intensity into the run portion of your program. Our Half Marathon Plans are the perfect place to lock in your target run pace. While I don't know your October marathon course, I can assure you that to run a 3:25 you need to be able to run a sub-1:40 Half Marathon, or about 7:37/mile pace.
We can get there through training and improved body composition (if that's an option), it will just take some focus!
Now, if you plan to multisport train through the season, we can incorporate that as well...let's talk on our Coach Call.
Let's get to work!
~ Coach P
Comments
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!
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!