Patricia McDonough 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
Hey Patricia thanks for sending me over your races. As I look across your season and the results you had in the past, I believe that the Run Durability Program is the best place to start your Fall. As someone who spends a great deal of time on their feet when running, you will benefit from the shorter frequent runs that will make you stronger and prepare you for the rest of your year. You have a full slate of races next year and applied them up accordingly. For example, you will train for Tremblant and use the VA half as a training day en route to the bigger race. Similarly you have an opportunity to recover after Tremblant do some speed work for a little bit and then turned into a proper race set up in the big day in North Carolina at the end of the year. Hopefully this makes sense. Take a look and let me know think.
Your Races
- 5/5/19 Virginia 70.3
- Ironman 70.3 Mont-Tremblant (2018-06-23) #703Tremblant_19
- NC 70.3 10/19/19
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 23, 2018
- On 10/22/2018 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 11/18/2018
- On 11/19/2018 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/16/2018
- On 12/17/2018 Load the -- Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 1/13/2019
- >> Transition Early <<
- On 1/7/2019 Load the OutSeason (Run Focus) Plan, 14wks to end on 4/14/2019
- On 3/18/2019 Load the -- EN*Half Bike Focused to end on 6/30/2019
- On 7/1/2019 Load the Post Half Iron Transition Plan, All Levels (2wks) to end on 7/14/2019
- On 7/15/2019 Load the Intermediate Get Faster Training Plan, 10wks to end on 09/22/2019
- >> Transition Early <<
- On 8/19/2019 Load the -- EN*Half Run Focused to end on 10/20/2019
- On 10/21/2019 Load the Post Half Iron Transition Plan, All Levels (2wks) to end on 11/3/2019
Your Notes
IM Santa Rosa 2017 - 16:08
IM 70.3 Chattanooga 2018 - 7:46
Injured aug 2018, just restarting training. Need to re-start training. Strength 2x week; biking. 2x week on trainer. Have not been consistently swimming and haven’t been running.
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)
- 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 End of Year 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 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
Thank you ! I’m shifting the weeks to start this coming week and have a question mark over the winter holidays, so I may only get through the first two run durability sessions, but this seems like a good start on a plan for the year. I’m just coming back from an injury so will see how week 1 goes!
Sounds good. Remember I am here if you want to give me some feedback or work with me to make some adjustments. The goal is ultimately I will be consistency. If we can do that successfully on the run without compromising your overall health let’s do it.
@Patricia McDonough
Great to talk with you today!!! Thanks for your time and please keep us posted on the Wonder Pup.
Run Walk Plan
I have added a Coach Note to your Monday's in Final Surge to help you walk thoughts (See what I did there)?
Run Warm Up
Here is a dynamic warm up I recommend, should be pretty quick.
https://youtu.be/YdenOdoz-MI
Planning for March Camp
I changed your OutSeason® Focus to Bike In your Roadmap ^above^, so you'll need to load that plan. And we can make modifications when we get there in June!
~ 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!
Sounds great! Thanks for your time today! (Wonder pup is on the mend! Sorry to have been a bit scattered.)
😀👍🐶
@Patricia McDonough
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!
@Patricia McDonough How are things going for you?
Off to a slow start! I’m going to be ramping up over the next four weeks, I hope, but my injury has not completely resolved. I’m working to correct gait issues in PT.
OK, thanks for the update. The freedom post a video or anything else that you have here from her phone, it should work. I love seeing all the stuff! And you can also schedule a call and meet with the deadline so we make it happen and keep you on track!
https://calendly.com/pmccrann/15min
@Patricia McDonough
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.
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!