Kevin Hartnett 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, so glad to have you on this team. I have outlined your season below, and it's pretty straightforward. Given the work you have to do re Body Composition, I recommend we consider the first marathon to be a milestone en route to Chicago. The more time that we have to prepare, the more we can accomplish. I have loaded your first training plan into your account, to get you started; moving forward it will be up to you to do the others. There's info how to do that online in our Help Site and we can help you as well!
As you get started, I'll want to see how you handle the workouts. You have two types of workouts...skill runs (which can be super short, even 1 to 2 miles) or you can cross train. Then you have quality days where I want you to run and do your best. Please take a look at the plan before you call me: https://calendly.com/pmccrann/weektwo so we can discuss...remember you can Move workouts around as you see fit.
I'd also like you to check out our Body Composition Course here: Body Composition So we can figure out how we want to approach your annual build to Chicago! 👍
Your Races
- 05/19/2019 (Running) Run for the Red Marathon
- Chicago Marathon (2019-10-19) #26.2Chicago_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 02/13/2019
- On 2/11/2019 Load the -- Marathon [Balanced], 24 Weeks to end on 5/19/2019
- On 5/20/2019 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on 6/2/2019
- On 6/3/2019 Load the -- 5k Plan, 12 wks to end on 7/21/2019
- On 7/22/2019 Load the -- Marathon [Balanced], 24 Weeks to end on 10/19/2019
- On 10/20/2019 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on 11/2/2019
- On 11/3/2019 Load the -- Run Durability for Runners 1 (9 months out) -- 4 weeks to end on 11/30/2019
Your Notes
Steamtown Marathon 2017 - Scranton, PA in 4:30.
Run for the Red (Pocono Marathon) - Stroudsburg, PA in 4:01.My current fitness level is below where I want to be. I've been running, biking and swimming inconsistently over the past several months (holidays, weather, lack of motivation. Over the past month, I've been running about 3 times/week (15 miles each week). I need to lose about 30 pounds but I have been running more consistently lately and tend to get in shape relatively quickly when I am focused.
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
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!
Comments
@Coach Patrick
I'm getting up to speed on the Endurance Nation tools. I've spent most of my time on the EN Run Group on GroupMe, getting to know some of the people and understanding some of the terminology and techniques. I'll share some additional details on my plans as well as an update on my race schedule.
1) Season Goals
After completing some of the initial training sessions, I think I need to adjust my priorities and make some changes in my approach.
2) What will make you consider this season a success?
3) What's your biggest limiter right now?
@Coach Patrick
I've taken a crack at modifying the training schedule. If you approve, I'll figure out how to make the necessary adjustments (don't want to use up your time with plan maintenance).
Original
Revised
An Excel workbook which makes it easier to calculate the dates. Also, I've attached a PDF in case you are not an Excel guy :-)
Let me know your thoughts or we can discuss during our meeting on Thursday.
@Kevin Hartnett -
Great call today...thanks for your time!
Body Composition Check In:
Coach P's top 5 Body Comp Hacks
The number one hack? Belt buckle. When you get to a good weight, set that belt to that loop and keep it there. Your comfort / discomfort will be a reminder Of how you are doing. I do this at the end of my season to keep me on target through the winter time.
Your Run Nutrition Plan
Target is a sip of Gatorade Endurance 1x a mile and 1x Clif Blok every two miles. Should cover almost all of your calorie needs when running. If you haven't eaten much (lunch or end of day workout) you can start with a block right away and stagger your "food spacing" differently .
Set up that March call so we can connect...
~ Coach P
Thanks for helping with my training plan. As I continue to workout, I find the additional weight is making it hard to complete the workouts with the desired level of intensity. So my focus is on eating better and losing weight, while continuing to do my best with the workouts. My weight goals (height = 69") are as follows:
03/31: 198 lbs (Body Comp = 2.9)
04/30: 188 lbs (Body Comp = 2.7)
05/31: 178 lbs (Body Comp = 2.6)
06/08: 175 lbs (Body Comp = 2.5) - 1/2 Sauer, 1/2 Kraut marathon in Philadelphia
06/30: 170 lbs (Body Comp = 2.5)
07/31: 168 lbs (Body Comp = 2.4)
08/31: 166 lbs (Body Comp = 2.4)
09/30: 164 lbs (Body Comp = 2.4)
10/13: 163 lbs (Body Comp = 2.3) - Chicago Marathon
The nutrition tips are helping. I'm paying more attention to it, especially when running. I'm not as gassed at the end of the workout and my recovery is much better!
I did have some trouble updating the training plan. I'll finish the updates and have you take a look at the end of the week or early next week to double-check the plan and make any recommended tweeks. Run durability group on GroupMe has been a great tool to keep me engaged (and entertained!) 😄
I'll set up the follow up call for the end of the month.
@Kevin Hartnett
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 **
@Kevin Hartnett - thanks for the feedback! Can you set up a call with me? We can talk through the resources and see what's the best way to structure things for you... https://calendly.com/pmccrann/15min
Really excited to hear about your progress and want to keep things rolling.
@Coach Patrick - I caught up with Mariah on some tips for overall nutrition and race nutrition, so I'm good on that front. I'm on target to reach 198 lbs by the end of the month and feel much better already during my runs.
In trying to do the Core training, I was unable to do many of the exercises. My chiropractor said I need to work on my stretching and flexibility (historically a weak spot for me), so I'm going to focus on this during my strength training sessions for March. Updated my calendar to reflect the change.
Listened to the Stryd podcasts and really liked the idea of running with Power. Thinking about purchasing a Stryd unit and will check out the forums for feedback and to see if we have any discounts available.
I have time on the calendar with you on 3/28. I thought by that time I should have dropped some weight and have a decent amount of training and stats under my belt to see where I am at in terms of progress and any necessary adjustments. 😀
Thx, Kevin (610) 513-6068 mobile
Sounds perfect! Heads up that our discounts are on the member site under the store navigation you will see a link for it with the password.
@Kevin Hartnett
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!
@Kevin Hartnett how are you doing?
~ Coach P
Hi Coach,
Glad you reached out. I was feeling great and making good progress in March. Had a tooth pulled on 3/26 and had to stop running for a few days (doctor orders). When I started back up, was having knee and lower leg discomfort. It was bad enough to cut one of my runs short. Trying to work in some additional biking to compensate. It's slowly getting better and I feel it is something I have to work through. Then we had a major health crisis with my girlfriend's son which required surgery to remove an infection inside his skull. Surgery yesterday went well but he is still in a lot of pain. So, long story, short, I'm trying to get back on track but may need some advice if the leg problems persist. Apologies for being out of touch, but it's been a rocky month. I will setup some time with you in early May, if your schedule allows.
Been listening to the podcasts and staying active on GroupMe, but haven't been on the EN website much. Oh, and I also picked up a Stryd footpod at the Boston Marathon expo, so starting to accumulate some data for analysis at a later date. Hope you enjoyed your biking camp!!
Cheers,
Kevin
(610) 513-6068 mobile
So sorry to hear about your girlfriend son and his surgery. I hope he continues to recover well. Sometimes coming back from inactivity means you were a little out of sorts. Let’s keep the runs really short for an hour and do anything longer than 30 minutes either on the bike, or with a 15 to 20 minutes cycling warm up first. Do you have a good two weeks to play with her being smart before we need to do anything else. Having you run healthy is more important then heading an arbitrary workout goal at this point. I am back the week of May 6, Let’s talk that week.
@Kevin Hartnett Good call today. Sending you lots of positive mojo...Please keep me posted!
Hey Coach,
Good to catch up with you the other day. Knee still bothering me a bit. Ran a 5K trail race today after 3 mile warmup. Felt good and came in 11th overall and first in age group (50 - 59) @ 27:05.20. Ran in new shoes (Altra Torin Plush 4 with wider toebox). I’m planning to run Key West half on 1/16/2020 and possibly Ohio Marathon in Athens on 4/16/2020. Still planning on BQ, but need to get knee issue resolved. Let me know your thoughts after looking at my data. Also, I’d like to switch to running with power. Been using Stryd since last April so I have lots of data collected. Let me know what you think about next steps
Cheers,
Kevin
Kevin -
Great job on the trail race! I can't believe how consistent you were with the pacing considering it was off road. I was going to tell you that using that information as a baseline would be useless, but considering how are you paste it I think it's a great place to start. I'm curious to know if you used your stryd power meter with it or if you just ran on your own?
I only ask because it's possible that you could have some good data we can use for your run zones from that as well. Only you will be a good judge as to whether or not you executed the race well, but looking at the date it seems pretty consistent to me.
Now that I know what your races are, do you want me to map out your season through the half and beyond? I want to make sure that we're giving you some valuable structure so you know how to proceed...Especially with how to supplement the run with some biking to keep your fitness up.
Speaking of which, I don't see you inside my final surge account any longer. Are you still using it?
~ Coach P