Janyne Kizer 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.
Coach Notes
Okay...finally done for you! I have set up your Run Durability Program plans as listed below, but I took off the first week of the first block as you are still recovering!!! We can ease back into these, the key is that you take the time to do the math on the mileage we want to start with. You can learn more on the Run Durability Program section; there's a calculator there!
When we talk we can do more to sort out the mileage and the cross training for you, but it's pretty straightforward after all that IM training!!! 🤣 Please set up a call with me for when I get back so I can help you out -- https://calendly.com/pmccrann/15min
Your Races
- 03/02/2018 Myrtle Beach Marathon
- 05/19/2019 70.3 Chattanooga
- 8/13/2019 Lake Logan Half
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 Final Surge by clicking on Training Plans / My Plans. Learn more about each plan on the Training Plan Central Page.
>> Last updated by Coach on October 7, 2018
- On 10/8/2018 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 11/4/2018
- On 11/5/2018 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/2/2018
- On 12/3/2018 Load the -- Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 12/30/2018
- On 12/31/2018 Load the -- Marathon [Balanced], 24 Weeks to end on 3/3/2019
- On 3/4/2019 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on 3/17/2019
- On 3/18/2019 Load the Bike Focus EN*Half to end on 5/19/2019
- On 5/20/2019 Load the Post HALF plan to end on 06/03/2019
- On 6/3/2019 Load the -- Bike Focus Block, 6 Weeks to end on 7/14/2019
- >> Transition Early <<
- On 6/30/2019 Load the -- EN Half Run Focused to end on 8/11/2019
- On 8/12/2019 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 8/25/2019
- On 8/26/2019 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 9/22/2019
Your Notes
I completed IM Chattanooga last week. I'd like to transition into run durability and train for a spring marathon. From there, I am thinking of doing 2-3 half ironman events in 2019. I'm putting the marathon as my A race but honestly, I'll probably have a half iron event that I'll want to focus on as well.
2018 =====
Cary Du Classic Long Course and Short Course (1:44)
Kinetic Half (6:18)
Race 13.1 Raleigh - Spring (2:01)
Lake Logan Half (6:34)
White Lake Fall International Triathlon (03:10:18)
Ironman Chattanooga (11:25:47) - no swim
2017 =====
Goldsboro Heart & Sole Half Marathon (1:54)
Shamrock Marathon (4:01:56)
Cary Long Course Duathlon (3:14)
Lake Logan Half (6:09)
YMCA Wrightsville Beach Sprint Triathlon (01:33:56)
Ironman Louisville (13:29)
2016 =====
Run Crystal Coast half (1:50)
Ella's Race 10k (53:47)
Boston Marathon (4:17)
Cary Long Course Duathlon (3:06)
Race 13.1 Raleigh - Spring (1:59)
Lake Logan Half (6:22)
ronman Chattanooga (13:50)
Ridgewood Turkey Trot 8k
2015 =====
Commitment Day 5k (24:44)
Myrtle Beach Half Marathon (1:52)
Shamrock Marathon (3:49:30> << Current PR
Rock ‘n’ Roll Raleigh Half Marathon (1:49)
White Lake Spring International Triathlon (3:08)
Full Vineman Triathlon (13:36)
Atomic Man Triathlon (6:34)
Tuna Run 200 Relay
Ridgewood Turkey Trot 8k (29:29)
Jingle Bell Run 5k (24:28)
2014 =====
Myrtle Beach Marathon (4:04)
St Patrick's LoTide Run 10k (51:16
Rock ‘n’ Roll Raleigh Half Marathon (1:56)
Washington (NC) Olympic Triathlon (3:08)
Lake Logan Half (5:57)
crashed bike, unable to compete in IM Chattanooga, dislocated shoulder requiring surgery
Rock 'n' Roll Las Vegas Half Marathon (just out of the sling from shoulder surgery)
Ridgewood Turkey Trot 8k
2013 =====
Myrtle Beach Marathon (3:59)
Gator Half Triathlon (6:01)
Kerr Lake Triathlon (3:01)
Lake Logan International Triathlon (2:51)
Beach2Battleship Iron Distance Triathlon (12:54)
Ridgewood Turkey Trot 8k (39:37)
2012 =====
26.2 with Donna - Marathon to Fight Breast Cancer (4:21)
Quintiles Wrightsville Beach Half Marathon (1:54)
Full Vineman Triathlon (13:24)
Wilmington YMCA Triathlon (1:36)
City of Oaks Half Marathon (1:57)
Ridgewood Turkey Trot 8k (39:44)
2011 =====
26.2 with Donna; The National Marathon to Fight Breast Cancer (4:30) << first marathon
Gator 1/2 Iron Triathlon (5:54)
Beach2Battleship Iron Distance Triathlon (12:42) <<< first iron distance event
Ridgewood Turkey Trot 8k (41:30)
2010 =====
Walt Disney World Half Marathon (1:58) << first half marathon
Crystal Coast Half Marathon (1:57)
St. Patrick's Lo Tide Run 10k (52:47)
Inside Out Sports Olympic Triathlon at BeaverDam (3:17) << first triathlon
Lake Logan International Triathlon (3:05)
Wilmington YMCA Triathlon (1:39)
Beach to Battleship HIM (6:13)
Ridgewood Turkey Trot 8k (42:26)
Your 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)
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- End of Season Call -- We review your year & Strategize for your End of Year Gap and Year Two (TBD in this Coach Thread)
Questions
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- 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 will 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
Comments
Thanks for getting back to me so quickly! I have been really excited about joining Endurance Nation!
Goals for 2019
Limiters
2019 Tentative
Summary
So I guess my real questions are:
Homework
Run Durability
Your Annual Distance: 741
Start Date: 2/3/2018
Today's Date: 10/8/2018
Number of Weeks: 35
Weekly Average: 21.0
=====
Run Durability Weekly Targets
Phase 1 (Weeks 1-4). 16.8
Phase 2 (Weeks 5-8). 21.0
Phase 3 (Weeks 9-12). 25.2
Pace calculations
I originally planned to do the run test but my legs have still felt heavy and slow. Clearly they are not quite recovered from Chattanooga. I ran a 5k on Labor Day and decided to go ahead and use that to calculate paces. I have a Turkey Trot on Thanksgiving and plan to use that a a retest.
Pace Zone
Threshold Pace: 8:42 min/mi Zone 1 / LRP / Easy 10:54 min/mi - 10:44 min/mi
TRP / Run Durability 10:09 min/mi - 9:59 min/mi
Zone 2 / MP / Steady 9:25 min/mi - 9:15 min/mi
Zone 3 / HMP / ModHard 9:07 min/mi - 8:57 min/mi
Zone 4 / TP / Hard 8:49 min/mi - 8:39 min/mi
Zone 5 / IP / Very Hard 8:22 min/mi - 8:12 min/mi
TRP is lower than I expected it to be. I'm sure that you hear that a lot! I think of easy as 9:30-10:00 This will be a big change to get my head around. I think it's one of those cases where Strava isn't a help -- you know, getting the ego out of the way -- and I wouldn't even consider myself a Type A Athlete!
@Janyne Kizer -
Great call today...thanks for your time!!! Here we go with yy answers…
1. Yes, you can move the strength from Friday to Thursday, no worries. You can drag/drop that workout on your laptop right in Final Surge.
2. I cleared Thanksgiving for your 5k to work; yes adding smaller events like that is a no brainer. Simply ask me in the forums here and I can advise (or ask your Team as the Turkey Day race situation is pretty common!).
3. Group rides can work no problem…we can replace our regular WKOs with those rides as needed. Only exception is when races get close you’ll have some specific workouts to do that we’ll want to emphasize. Tuesday / Thursday shop clubs; Sunday is Bike MS group as well.
4. All of your race options can work…it’s really up to you to prioritize the actual events so we can line up the year. All of the things are possible with enough time…even Bike MS after a marathon, really! I think you should line up the "you events" that fit your goals and the "couple events" that work for you and hubby and allow him to get in the epic MTB stuff he wants (or just road cycling) as well.
5. Bend Events…so @Jenn Edwards did a Bend Camp in 2018; and could Point you to all manner of places. Her camp information is here: Bend, OR: Swim, Bike, Run, Shenanigans [WED June 13 to MON June 18, 2018] But you can just reply in that thread (or create a new one) to get more details.
@Gabe Peterson Did the Moab Camp which you might find super interesting: Adventures in the Red Rocks: EN Epic Moab Training Camp
If you can think it, the team can get you to do it!!!
~ Coach P
Ps let's set up another call for early November online here when you get a chance: https://calendly.com/pmccrann/15min
Coach Patrick,
I added Chattanooga 70.3 to my 2019 schedule. Is there anything that you want to update at this time? Should I submit a new TSR to get it added to the database?
When we talked last month you asked me about myself and I said something about cross country in high school and college (Shippensburg in PA), "knee problem," (in retrospect, I think that it was probably ITBS and who knows how this was diagnosed and treated in 1986) stopped running and stopped paying attention and gained weight, lost weight and started riding, decided that I wanted to do an Ironman and then did seven of them. I failed to mention all non-sports stuff about myself!
I'm 50. I've lived in the Raleigh area since 1990. I've been married for 25 years. My husband's sport of choice at this time is mountain biking. He loves to got to the NC mountains and ride. He typically goes to Brevard and rides in Pisgah National Forest and Dupont State Park. When I got into tri, he was into white water kayaking and I got into the habit of "encouraging" him to leave town when I had a big training weekend on my schedule! Ha!
We have a 3 year old golden retriever named Zoe (and no two legged kids). I'd join him in the mountains more often but we'd need to board the Zoe (leaving a dog in a tent while we both ride bikes is a no go!) and we don't want to do that very often, plus I have my routes around here. Anyway, it works out for us.
I’ve worked at NC State University for over 20 years. I do computer support for NC State Extension, supporting offices in each of North Carolina’s 100 counties. I’ve been to most of the corners of the state!
2019 Events
Second half of the year has a lot yet to be determined. Here are my thoughts
Run Durability Weekly Targets
Phase 1 (Weeks 1-4). 16.8 (Actual 19.23 avg over three weeks)
Phase 2 (Weeks 5-8). 21.0
Phase 3 (Weeks 9-12). 25.2
@Janyne Kizer
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!):
** Subjective Information **
** 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:
** 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!
** Rankings **
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
** Subjective Information **
I don't feel like I need a call, I just want to touch base about a few things
@Janyne Kizer - thanks for your patience as I play catch-up from my time away and the holiday.
Yes, you should absolutely update your roadmap but you can check the box that says it doesn’t need to be brought to the coach his attention. You can simply tell me here and I will add it, it’s on my radar now. If you want to add a raise that’s not on the list, you just check the “other“ box and put in the race name that you have.
I understand the trust in the system can be challenging. I encourage you to talk to your teammates here who will reassure you that has been wildly effective. Unlikely there reassurances will be much more meaningful than mine! 😂
I think the last nine weeks of the program will be sufficient. The only modification we would have is making sure you have a nice long run in the 75 to 90 minute range once a week. We just need to balance the need for that against the fatigued you’re caring from last year. If you’re OK running that long on the weekends right now then go for it. If you’re not, feel free to combine the bike and run such that it’s good for time — just make sure your bike heart rate at bedtime matches the run heart rate that she would’ve been achieving outside on the open road, then you can brick the rest. That could potentially that you get up to two hours of consistent aerobic activity.
I went ahead and submitted Chattanooga 70.3 on May 19, 2019 via the form (the form lists it a week later, it gave me mild heart palpitations! I confirmed on the site that it's May 19th).
I can lengthen the long run so that the marathon plan is not a huge shock to the system ;-)
@Janyne Kizer _ I added CHOO to the 2019 plan, which has you doing the last 8 weeks of the plan...we'll work together to dial back the run in the plan since you'll have just done a marathon!!!!
~ Coach P
Ps thanks for the 70.3 Choo tip!
@Janyne Kizer
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:
Taking Charge:
** 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:
** 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.
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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!
Woohoo 3 months!!
Woo hoo! 😃
Happy New Year!
I've been working on my 2018 year end stuff with regards to training. I started to work on it about 10 days ago and decided that was silly. I waited until the last mile was logged before starting. (I'll add a link to a Google Doc with the fancy charts when I'm done). Once I'm done with all that, I'll post something about goals.
Guess what? My biggest run month of the year was December. It was the biggest by A LOT too! Run Durability for the WIN! Hopefully that has me ready for the marathon plan which I just started on Monday. gulp.
Discipline 1: Run
Annual Distance: 1138
Annual Duration: 184:06
Weekly Avg: 21.88 miles / 3.54 hours per week
Peak Month: December - 170 miles
Peak Week: December 17 - 41.73 miles
Discipline 2: Bike
Annual Distance: 3715 miles
Annual Duration: 222h 26m
Weekly Avg: 71.4 miles / 4.27 hours per week
Peak Month: July - 550 miles
Peak Week: Week of August 20 - 149.27
Discipline 3: Swim
Annual Distance: 273,031 yards
Annual Duration: 106h 51m
Weekly Avg: 5250 yards / 2.05 hours per week
Peak Month: January 33,000 yards
Peak Week: Week of June 18 - 9,800 yards
Discipline 4: Strength
Annual Duration: 53:31
Weekly Avg: 61.75 minutes/week
Peak Month: December - 6.5 hours
Discipline 5: PT
Annual Duration: ~41 hours
Weekly Avg: 47 minutes/week
Peak Month: January 13.15 hours (it is not a coincidence that January was my biggest swim month and my biggest PT month as well)
Overall, I'd have to say that I'm not too pleased with the volume -- some areas were shockingly low.
---
Regarding current training, I started the marathon plan this week. I was on the fence about whether to load the intermediate or advanced plan. I went ahead and loaded the advanced one.
After the marathon, I'm scheduled to do the two week recovery plan and then dive right into bike focused HIM training for the Chattanooga 70.3 in May.
In other news, I got Zwift setup. My hangup there was that I have an older Mac desktop that was not really appropriate for Zwifting. I didn't really want to buy a laptop just to Zwift. I ended up getting an AppleTV and a NPE CABLE (to hook up the ANT+ devices) and it seems to work fine with my Kickr Snap. I don't really like the AppleTV remove but what can you do? The next step will be getting Discord setup which really means getting some sweat resistant headphones with mic ;-)
I saw your Facebook Live presentation today. I'm not a race-a-holic! Honest! I just put in a few 5ks to use as run tests because I am not good at pushing myself towards vomit on my own! Also, I hereby give you permission to tell me, "You can do all the races, you just can't do all the races this year." Seriously, if you feel like I've planned to many races for a season, please say something.
2019 Events of Note
---
Questions:
P.S. I have a call scheduled with you on January 15h.
@Janyne Kizer -
Thanks so much for the data...this will really help us stay focused as we progress through the year. And the RDP was a great call for you for sure! I am not worried about your total volume as low or high, it just is what it is. Make decisions moving forward based on the data you want to see next year...like building to a nice 24 mpw avg for this year!
For zwift, Run discord on your iPhone with apple earbuds (wired or wireless) they are great.
For your other questions...
2018 Year End Report
2019 goals:
Follow up question
General comments
Love the updates! Thank you. I agree, 30 pounds sounds just about right. I am super curious to learn more about this gadget that you’ve ordered. Maybe a few pictures and some notes would be helpful. You could probably start on the group me to see if anyone else has input or experience with it. We can talk about get faster as the season progresses!
Myrtle Beach Marathon Race Plan 2019
Pre-Race:
Thursday
Friday
Friday Night
RACE DAY Wake Up
Get up at 5:00 for the 6:30 race start, dress and lube up liberally and then eat a bagel with peanut butter and a banana and drink a bottle of Nuun. Use the bathroom at least 47 times.
Walk to start (a few blocks) at about 5:45. Have bag to check. Also have Garmin, sunglasses, hat, race belt and bib, nutrition.
Easy warm-up 10-15 minutes with some strides, use the bathroom another 17 times, head to the starting area.
Line up with between 3:45 and 4:00 pace groups. My target zone is 8:52-9:02 which would have me finishing 3:52-3:56. My goal is to go sub 4:00 (stretch goal sub 3:55)
Waters stops are every two miles. Gu will be available on course but only at Mile 14 and 22. My plan is to have a Gu every 4 miles which I have been practicing in training -- so 4-8-12-16-20-24. I plan to grab a water at every opportunity. (looking back at previous marathon,s i’ve always done gu every 5 miles???)
*** Remember how you have trained for the last few months, for that is how you will race. ***
After the gun goes off settle in to a pace on the more conservative end of the target zone. It’s just another long run, etc. Run comfortably and take water when they offered it at the even mile markers. My pace here should be 9:00/mile to 9:10/mile. Be patient here!
Pick up the pace at as we approach and turn on Farrow Parkway. Run the tangets through this section. Starting here, my pace here should be 8:50/mile or so.
Really really focus and start to empty the tank when I get to the paved greenway at mile 21. Be fit-fast-fierce through this section and run strong along Grissom Parkway. Pass people and steal their energy. Keep cadence high. Keep it all together. You’ve done the hard work. Finish Strong! No grit, no pearl.
General Comments (not part of race plan)
I love the race plan. And I think your modified nutrition grow is great. My only advice to you is that I would plan on eating approximately two hours before the start of the race. That means a wake up call of 415 for a 430 breakfast.
You will want to have either half a power bar at 30 minutes before the race starts, or a gel at 10 minutes before the race start. You get to choose which one you prefer. I want to give you that option since you’ll be eating gels during the race.
Also if you Drink coffee you can plan I’m making the last two or three gels caffeinated.
Yes to the Stryd critical power test and not the 5k. Right now you were just in data collection mode and trying to make sure you can get the dang thing to work more than anything else! 😂
Thanks for the input on the race plan.
I am just trying to get the Stryd set up now. I'll plan to use it for the HIMs but just wear it for the marathon.
Sounds good, we just wanna make sure we’re capturing as much data as possible!
I tried to submit it, not sure that it went through? It's listed as "other" and I didn't see a way to add the name of the race. Anyway...
I registered for the Lake Logan Half on Saturday, August 3rd. I'd mentioned this one earlier but I did not submit it until I was actually registered.
Actually, I just looked at the race database and none of my races are listed 🤔 but I did submit them -- honest!
------- Other stuff -------
Stryd question
HIM plan question
For example, I can ride on Tuesday and Thursday way easier than on Wednesday and Friday. Would moving the Run FTP and Swim on Tuesday to Wednesday and the Ride with Brick Run to Tuesday be OK?
I think for me the tricky part is the Thursday long run. I can get about 90 minutes in before work. Two hours is really pushing it. Some times of the year, after work running is not a good thing here in NC -- it's just too stinking hot. It looks like there are only 3-4 weeks of that in the schedule though.
@Janyne Kizer -
Ok, got your stuff...
1. I don't know why, but when you submit the races your data is blank (See image)...but I have you manually and have updated your Roadmap above (from earlier in year) to reflect the Lake Logan Half.
2. Yes, you can use stryd critical power in Final Surge for sure.
3. I don't know what you mean by "where should I be getting numbers" for TSS and IF? Basically when the 2019 plans are done, there will be values in your workouts. You do the workout in the zones you are prescribed to do. If you are short of the target TSS or IF (per your watch / head unit) you have the option to continue working until you hit them. Just doing the main set is also ok.
4. Yes to bridging....so that first HIM week you can cap the weekend rides to allow Your body to adjust. 3 rides but total of 4 to 5 hours. Even in that second week of HIM you can do the weekend rides for time not intensity if you need one more transition week.
5. Yes to moving workouts around...no worries. It's only in the last 6-ish weeks that I get a bit "restrictive" with your modifications.
6. You can always keep splitting that long run if you want 60 am / 30 lunch or PM....or 45 / 45. That works for me too!!!
~ Coach P
Ah, gotcha. Get the TSS from the watch, don't worry about looking at Training Peaks or whatever afterwards!
Thanks!
P.S. Follow up question on the plans - do you want a certain number of weeks of run focus HIM versus bike focused? If so, I may need to transition between plans on June 23rd since Lake Logan is on August 3rd.
Thanks again!
Janyne
So.... The marathon didn't go quite the way that I wanted it to. OK, I'll be honest, it didn't go at all the way that I wanted it to. I don't know what happened 😔. Training went well. I enjoyed the training and was nailing the workouts, especially in the last month. I felt like the 18 miler went well and the 20 went reasonably well too. I had my plan and I felt like I could execute it but in the end, that did not happen. My brain said legs, go faster and my legs gave me the middle finger. I'm just really disappointed in myself.
In terms of training, I had the volume and the consistency. I did not complete one workout -- December 9th snow/sleet run was cut short.
Nutrition: I went from Gu every 5 miles to Gu every 4 miles. Nothing unusual in the GI-realm. I had the same pre-race lunch-dinner-breakfast as I usually do. You suggested that I eat 2 hours before the race instead of 1.5 hours before the race and I made that change (breakfast: plain bagel with pb, banana, water with Nuun, wait 30 minutes or so and then have 8-12 oz can of TJ's cold brew coffee)
Warm up: 1 mile easy, then a half mile with a handful of strides for about 15 minutes of running.
All of that seems about right to me. That leave race plan execution which we both know did not go well.
The only odd thing about the race itself was that my neck got all jammed up. How does one's neck get messed up when running, especially when it has never happened before. About 2/3 through the race, I noticed that my neck felt really tight. It felt better when I looked just right in front of me -- like 6-10 feet in front of me. I tried to relax my neck and shoulders but that did not help. When I (finally) crossed the finish line, I did the arms up thing and looked at the clock and my neck kind of spasmed. I must have looked terrible because they put me in a chair and took me to the med tent (my first ever visit to a med tent) where they did nothing for my neck (didn't even look), just had me sit down and gave me some anti-nausia meds, took my vitals and let me go as soon as I drank some Gatorade. I said something to Kevin about it later and he confirmed that I did look pretty bad.
Now to recover, shift gears, focus on the Chattanooga 70.3.
I'll write more later about fall plans. Kevin really wants a racecation in October. I think that would be OK as a very long fun run (not necessarily for time -- see also, I enjoyed the training for this event, it's just the event day itself that sucked for me).
Thanks for listening.
I’m sorry to hear about the race. I have made a note to go ahead and take a look at some of your data. Stay tuned this week. I hope the legs are recovering.
@Janyne Kizer Ok, a quick review. I compared your race to your Race Simulation from 1/26/19.
This early in the year it's hard to race with peak fitness; therefore peak execution is required. While you were running your target pace and I think watts, your HR was off and should have been a red flag.
Don't let this result characterize the great work and focus you have demonstrated; let's use this as an opportunity to grow!!!
~ Coach P
Thanks for taking a look at this. I did try to be patient the first five miles per my race plan and then tried to get to an 8:50 pace. I guess I'm just going to have to do another marathon. I mean, eight would be a dumb place to stop.
So in the future, I should look to structure the season like this?
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Earlier I said that I'd write about fall plans. We are thinking of a racecaction in St. George, Utah involving Kevin mountain biking and me doing the St. George marathon (October 5). This would not be an A race but a racecaction event.
I have also been invited to do a relay event with some friends -- Land and Sky Relay from Asheville, NC to Cherokee, NC on November 2. This would definitely be in the fun category. Long for RDP/OS but I think we can make that work.
So the rest of the year would like something like this (unless you use your coachly veto powers to sway me)
I think that we need to have a talk with Kevin. We listened to the vacation planning podcast in the car together. He said that St. George will be great way for me to earn SAUs! Woo hoo! I said that maybe it was him burning SAUs rather than me earning them!
@Janyne Kizer Yes, the "fall" marathon is a much easier endeavor and makes lots of room for balanced athletic development without run pressure.
I know you tried to hold back, I include the data shot so you can see what actually happened. Being able to turn this into a teachable moment is critical so you can get it right next time! 👍
Your macro plan for the year looks great! I love the idea of you two making the most of a trip to St George. We'll have to prepare you for some downhill running though!!!!
🤣