Peter Waisnor Official Coach Thread
@"peter waisnor" -
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
Peter, great to have you on the Team!!!! I have planned out your year below, just to get you on track. First order of business is to get you to read our 13.1 Race Execution advice here: Half Marathon Race Pacing
Then you'll recover a bit, and Move into our OutSeason for runners program, where you can do some of the fun 4M races as weekend sessions. For now I have you building to the Brooklyn Marathon starting mid-summer, but we can adjust as you update your races. Let's get a call on the books so we can plan: https://calendly.com/pmccrann/15min
Your Races
- 01/20/2019 NYRR Fred Lebow Half-Marathon
- 02/03/2019 NYRR Gridiron 4M
- 02/23/2019 NYRR Al Gordon Brooklyn 4M
- 10/19/2019 Brooklyn Marathon
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 January 18, 2019
- On 1/21/2019 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on 2/3/2019
- On 2/4/2019 Load the -- OutSeason for Runners Plan, 14wks to end on 5/12/2019
- On 5/13/2019 Load the -- 5k Plan to end on 7/7/2019
- On 7/8/2019 Load the -- Marathon, 24 Weeks to end on 10/20/2019
- On 10/21/2019 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on 11/3/2019</p>
Your Notes
I have only run one race; a 10k in Central Park, NYC. I will run a half marathon in Central Park this Sunday, 1/20/19. Then I have five other assorted 5k, 10k and 15k races booked over the next three months, plus I registered for the NYCRUNS Brooklyn Marathon on October 19th.Since May 2018, I have been working out regularly on a Peloton bike, riding as much as 6-7 days per week. Then I started running in November 2018. My best 10k pace is 8:50 per mile. My pace for a test half marathon that I ran myself was 9:15 per mile, but that was an intentionally easy run day. I have been working out about 90 minutes per day on weekdays, and about two hours per day on the weekend. All this activity started me thinking about training for a triathlon and/or an ultra marathon. I'm in no particular rush to get there, but I want to work towards that goal. However, I have almost no prior knowledge about fitness, so I wanted to get some guidance.
Your Homework
Tell Me Your Season Goals
- What will make you consider this season 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
@patrick@endurancenation.us Ahead of our phone call on Tuesday, I thought I'd just enter a few thoughts here so you'd know what was in my brain.
I bought a Peloton indoor bike sometime in the spring of 2018. I started using it very regularly, and then while on a business trip in early November, I decided to go out one morning before my meetings and run. To my surprise I was able to run five miles, even though I had not run that much since high school almost 30 years ago. So I started mixing running in with my Peloton workouts and loved it, and that got me thinking about how far I could take this.
As I wrote in my intro questions after signing up for EN, I have registered for a bunch of running races in NYC this year, including a marathon in October. I can (pretty) easily run a half marathon on my Saturday long runs.
This brings me to my triathlon question. I do not currently own a road bike, nor am I a strong swimmer. But I plan to buy a bike within a month and also start swimming lessons, and I'm wondering if I could or should start training as though I have a triathlon booked for the late fall/early winter, even though I don't actually have one. I thought maybe I could just start with a focus on biking (on the Peloton) and running outside. Then mix in road cycling once I get a bike, and swimming once I've finished some weeks of lessons.
I have about 11-12 hours a week available to train. About 90 min each weekday, and two hours a day on the weekend. I'm not sure if that's enough.
I've been driving myself crazy reading everything I can about triathlon and I feel overwhelmed, and that why I decided to engage with EN coaching so I didn't have to wonder whether I was doing the wrong things. :)
I look forward to speaking with you on Tuesday.
Peter
@Peter Waisnor -
Hey, just checking in! I don't see any workouts fro this week..just want to make sure things are okay? Let me know. I wanted to make sure your run data was making it over from Final Surge, but I don't see anything at this point.
Also, I wanted to tell you that I've added a 4-week functional strength program to your calendar starting tomorrow (2/11). Ideally you can follow this from home.
I think the best best to finding other folks near you is to join our Run Group Chat and connect with folks there to ask. The like is https://web.groupme.com/join_group/34349815/2Tbioa and you'll be prompted to set up an account in the GroupMe app. This would be a great way to connect with your fellow running teammates!
~ 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!
Thanks for the update, @patrick@endurancenation.us . Today I finally felt like I've gotten over the cold I had, so tomorrow it will be back to the workouts. I will check out the new strength program on my calendar. Thanks for adding that.
I took your suggestions and added a profile photo, and I also linked up with the GroupMe.
Much appreciated!!! Nice to “see” you. 😂
I hope everyone is treating you nicely In GroupMe...
~ Coach P
@Peter Waisnor
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!
@Peter Waisnor
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!