Tim Moran Official Coach Thread

Coach Patrick

@"Tim moran"

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 Monday & Friday 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

Tim, great to have you exploring the Team! I am super excited to see you here, and to help you get to Medtronic in the Fall. I have you starting our OutSeason (Winter) plan for Runners, which targets a Half Marathon effort for you in the Spring. Then we'll transition to some Mid Season speed (5k?) to re energize you before the final push to Medtronic. You can see this all below.

I have already loaded the OS plan into your Final Surge account, so now you can link up your Garmin/Strava account (here) and I can watch the data roll in and begin to help you out.

Please set up a call with me for Jan so we can modify the OS!!! https://calendly.com/pmccrann/15min

Your Races

• 10/06/2019 Twin Cities Medtronic Marathon  

 

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 1/14/19
• On 1/14/2019 Load the -- OutSeason for Runners Plan, 14wks to end on 4/21/2019
• On 4/22/2019 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on  5/5/2019
• On 5/6/2019 Load the -- 5k Plan to end on  7/7/2019
• On 7/8/2019 Load the -- Marathon, 24 Weeks to end on  10/6/2019
• On 10/7/2019 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on  10/20/2019

Your Notes

I am a relative newbie to endurance sports. I completed my first marathon on October 7th 2018 at the Twin Cities Medtronic Marathon in Minnesota. I did it in 3:58:46. I followed a Hal Higdon Novice 2 program that was 18 weeks. I did it over 22 to accomodate for work schedule and vacations. I did have some IT band pain the last 5-6 weeks of training and during the race. Since October I have been running about 15-20 miles per week and lifting weights. Current pace is around 7:15-7:30 per mile for a 4 or 5 mile run.

Let's get to work!

~ 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!

Tim Moran

Patrick, We chatted last week on the phone. You mentioned you would send me a couple of links for different things (a podcast, a garmin tutorial, etc). Looking forward to getting them. When you send it does it go to my email or do I need to log onto endurance nation to access? Thanks Tim Moran

Coach Patrick

@Tim Moran -

Sorry for the delay...and thanks for bumping us. I owed you....my bad for leaving this until I was on vacation.

So main talking points from the call:

• Run frequency is key right now thru the winter. So we want lots of runs, not necessarily long runs. I'd rather you run 30 miles in 6 x 5 mile runs than 3 x 10 mile runs, for example.
• Regarding the website, You can use the Final Surge mobile app (https://www.finalsurge.com/apps) and you can use this forum on your mobile phone (I save it as a tab); it works great!
• Nutritional inputs - for workouts and daily recovery. You are already on a good plan with gels every 45', I'd like to see that continue for EVERY workout that is 45' or longer. I'd also add some sports drink (Gatorade Endurance works well for most) that you can drink a bit every 1 to 2 miles.

Links:

• Run Durability Group Link: https://groupme.com/join_group/34349815/2Tbioa You should be able to join there; be sure to add a profile picture and to also mute the group so you aren't overwhelmed! 👍
• Lance and Ryan Hall podcast Is online here: https://soundcloud.com/user-411867241/episode-94-ryan-hall-the-forward-podcast-with-lance-armstrong/recommended That's in your browser; I thought you'd enjoy it.
• Marathon Pace Sheet - You can find it our Learning > Wiki section under Running: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=pace+a+marathon
• How to link Garmin and Final Surge? This one is easy you can do it here: https://www.finalsurge.com/GarminConnectSync

Please hit me with your other questions!!

~ 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!

Brenda Ross

@Tim Moran

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!

Brenda Ross

@Tim Moran

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!

Tim Moran

Brenda,

• Swim Fitness: just running
• Bike Fitness: just running
• Run Fitness: 2
• Weight / Body Composition: 2
• What is Your Biggest Improvement So Far? Getting back into marathon shape
• In What Area Do You Need Additional Support? nutrition planning
• Would You Recommend Endurance Nation to a Friend? Yes
• 
  

Coach Patrick

@Tim Moran Thanks for checking back in re nutrition. We have some great resources, including this course:

• Body Composition

If you are looking for more personalized information, I suggest you post to the General Discussion Forum and tag the post as Nutrition so others can find and help you out.

How does that sound?

~ 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!

Coach Patrick

@Tim Moran - thanks for the chat time the other day...I think we've "got a good thing" going right now, especially with the zones for you. It will really help you stay on track!

I know you are racing soon...so I put the link here:

https://www.halfmarathons.net/course-map-hop-hop-half-marathon/

Our half marathon guidance lives online here:    Half Marathon Race Pacing Enjoy! Feel free to write up a race plan and post it here or in the Racing Forum So the Team can help you out!

Finally, if you are interested in the STRYD You'll find lots of folks to talk about it in the General Discussion forums...you can search STRYD or just create your own thread there!

~ Coach P