Robin Murphy 2020 Coach Thread [TeamEN]
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
Your Races
- 04/05/2020 ORRC Vernonia Marathon
Your Notes
Colombia Gorge Half Marathon 1:45:53 10/20/19
Foot Traffic Flat Half Marathon 1:46:50 7/04/19
ORRC Vernonia Half Marathon 1:43:41 4/14/19
Holiday Half 1/2 Marathon 1:52:03 12/09/18
Colombia Gorge Half Marathon 1:43:15 10/21/18
Foot Traffic Flat Half Marathon 1:46:16 7/4/18
ORCC Vernonia Half Marathon 1:48:36 4/15/18Running 3 to 4 days a week 20-25 miles. Have a labral tear in hip, 3 to 4 days of runs are manageable, 5 or over and my hamstrings don't respond well. I go for deep tissue work on legs every 4 to 6 weeks.
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 December 5, 2019
- On 12/2/2019 Load the -- Durability for Runners 2 (8 months out) -- 4 weeks to end on 12/29/2019
- **Transition Early**
- On 12/16/2019 Load the -- 2019 Marathon [Balanced], 16 Weeks to end on 4/5/2020
- On 4/6/2020 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on 4/19/2020
Training Plan Support in Your First Month
You can connect with @matt limbert as needed in your first month to get dialed in with your training plans and data. You can set up a call with him online here: https://calendly.com/new-member-phone-call/1 and he'll be on this thread shortly!
Your Homework
Tell Me Your Season Goals
- What will make you consider this season a success?
- What's your biggest limiter right now?
Start Learning
Every month we hold live events as part of our commitment to make you just as smart as you are fit. Feel free to visit our Coach Lesson page and our Office Hours page to find the next opportunity to connect with Coach Patrick and your Teammates.
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)
- Training Plan 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 General Discussion 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 General Discussion Forum and set the title or tags for that topic. Race questions to the Racing 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
@Robin Murphy Welcome! Super cool have you with us. Glad you are feeling better and getting back into some training. Take a look at the plans we loaded into your Final Surge account and let us know what you think - you can comment below this post and keep the thread going. This is also the place Patrick was talking about to share those goal times, so we can modify the plans or recommend adjustments based on how you feel during your training.
For any questions you have getting started - chat with me here in this forum or schedule another call with me here: https://calendly.com/new-member-phone-call/1
Here are a few things to help you get the most out of your workouts, Final Surge, and learn more about how the team can help you get to your race goals.
First thing! Subscribe to this Coach Thread and get an email when we respond.
Your Coach Thread is the best way to get a hold of us. It documents all of your training questions, its always here for your reference. Click on the red star and check box just to the right of your thread title. This way you will get an email when we respond in your Coach thread. See 8 sec video here to set it up:
Next, get setup in Final Surge.
I see you are already posting workouts in Final Surge. Your Garmin account is all sync'd up. To get the most out your training - you need that workout data and the story.
We definitely want to see those hours, miles, and heart beats - but we also want to know how you felt, mood, how mentally easy or hard the workout was, what you ate and drank on those long rides (helps dial in your fueling and hydration for long races), what went good (as a reminder) and what you want to work on next time. This takes your Final Surge account from just workout data to a full on training log - where you see your progression and become a smarter athlete.
Consider downloading the Final Surge App.
This makes it way easier to add comments about how you felt, ate, weather etc (for the bike) and sets, paces etc (for the swim). Those are all super helpful to you as you track your progress, prepare and plan your for your race.
To make comments, select the activity and click on the "pencil" icon to tap "how I felt" or "perceived effort." You can add a few notes about what you ate/drank (helps to figure out what works best for you on the bike), how you felt mentally, the weather or any aches etc. Those comments are really handy when you are comparing workouts, tailoring your own training, evaluating progress and planning for your ride. It also makes it easy to look at and plan for your upcoming workouts. Just a quick not goes a long way.
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
Customize your workouts Final Surge
You will eventually do run and bike tests. You don't have to do them right away. But, in the next few weeks we'll schedule one when you feel ready. Then we will use your average heart rate during the test to set you customized workout zones. Once you customize them, the workouts will say 20' @ (135-145 heart rate) vs. 20' @ Zone 2.
Here is how you update your training plan with integrated and customized zones (there is a video here too):
https://www.endurancenation.us/help/final-surge-how-to-update-your-integrated-training-zones/
Learn more about the WHY? and the HOW? of your training Plan
The Run Durability video is about 75% down the page. Coach Patrick goes over the purpose of the program and how to use frequency and consistency to avoid injury.
· Run Durability Training Plan Guidance (PDF)
· OutSeason® Run Durability Overview
· OutSeason® Run Durability Part One
· OutSeason® Run Durability Part Two
Learn EVEN more about your plan(s).
http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx
Having trouble with the workout lingo? So, you have looked at some of the workouts and don't understand some of the terms or descriptions. Some of this should sound a lot like Rich...
http://members.endurancenation.us/TrainingPlan/TrainingPlanQuickStartGuide.aspx
Your new Friends are waiting for you.
GroupMe is the live version of all things Endurance Nation. This is an app you can download to your smartphone, visit on the web, and even search if you want. The forums are our long-term memory, GroupMe great for finding when other Team members are riding on Zwift, accountability,run streaks and learning what other team members are doing for training etc.
We would love to have your experience add to our group mojo.
Let me know how I can help.
Chat with me here or schedule a phone call,
P.S. if those times don't work for you - let me know what does and we'll make it happen,
Matt
EN Training Plan Coordinator
@Robin Murphy Nice work with your tempo and long runs last week. 😀💪
@Robin Murphy
Hey Robin, Brenda said that you just upgraded to TeamEN. Congratulations! I saw that your tempo and long runs a coming along nicely after your nasty travel and flu week. Is there anything I can help you with? How is your hip holding up?
@Robin Murphy Great to talk to you today. Sorry about Rex's hand...but he'll heal eventually!
Let's start getting in some of that X training during the week as you are able, and put a pin in getting your bike checked out (or maybe a fit review) and we can decide what's the next best step there. In the meantime We are laser focused on the marathon build and can "play" other sports later! 🤣
~ Coach P
Great to talk with you as well Patrick! And yes, will get myself back on X training during the week. The funny thing is that it's the spin bike at the gym I had problems with, I'm just a terrible adjuster ; ) Thanks for your guidance on my training, really appreciate it! Enjoy your extra long weekend with Maura and the girls! - Robin
Let's just say that you are a creature of habit. :-) Enjoy the long weekend too and your long run!
@Robin Murphy training looking good, but I want to know what your Saturday long run was like!? IIRC you were running with your friend; looks like that mega climb at the 2-is man hour mark was a challenge; but you got back after it and finished strong.
tell me what happened there!
~ Coach P
friend for as long as I did, he does a run/walk thing for his races. Race
had some monster climbs. I picked it up for the last few miles. We're down
in CA at Disneyland for the next couple of days so training will be
rearranged a bit this week. Feeling good.
For the record I wasn't worried about the pacing, I could tell by the way you finish strong that you were feeling good. Probably the best way to add in some of those longer miles. Don't forget, all that walking around A theme park adds up! Enjoy the trip.
Well I'm glad you weren't worried Patrick, because I was, eeek! Trip was great, but happy to be back home. I hope you had a great Birthday!!
the right thing to do but oh does this hurt bad. Had a great run this
morning and I will run a marathon on April 5th, it will just be me and Rex
following on a bike to support, but I will run.
Best,
Robin
@Robin Murphy so sorry to hear this...I figured it was done but don't let that stop you! I recommend you follow the plan into the "race."
When you pick a course, I suggest 4 x 6.55 loops. This let's you stash some stuff (for you or Rex) and drop clothes whatever with minimal headache. Will also allow you to break down your pacing as well. Bonus that RJ can be there at the finish line. 🎉
You're in such great run shape now, and this is the perfect way to close it out!
~ Patrick