Dorrie Raymond Official Coach Thread [PlanEN]
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
- Running Race 10/04/2020 Guthrie Wineglass Marathon
Your Notes
Most recent - Richmond Marathon 2019 @ 3:29:12Well....I had built up my milage after the richmond marathon to 45-50 miles a week, over my current milage the prior year averaging 35 miles a week (per garmin). But I kind of messed up my training plan and missed a down week, then started progressively losing fitness (it is possible ramping up my mileage so much post marathon and in the middle of a stressful move was a bad idea, who's to say :) ) But I've had a really hard time getting my runs back on track. This past month I'm averaging 23 miles a week, and looking for help getting back on track, getting faster, and targeting a potential fall marathon (this was the original plan pre corona)
Normall, I run 6 days a week and am starting to ramp up my indoor biking again.
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 April 13, 2020
- On 4/13/2020 Load the -- Durability Balanced Plan 2 (8 months out) -- 4 weeks to end on 5/10/2020
- On 5/11/2020 Load the -- 5k Plan (4 Weeks) to end on 6/7/2020
- Unstructured / Recovery Week
- On 6/15/2020 Load the -- Marathon, 16 Weeks to end on 10/4/2020
- On 10/5/2020 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on 10/18/2020</p>
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?
** The Athlete Roadmap Videos & Start Learning **
Join Coach Patrick for a walkthrough of the Endurance Nation Athlete experience to learn more about how our system works to help you achieve your personal best. You'll want to watch the Phase One Structure videos -- there are four -- to get completely up to speed!
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
Dorrie, Welcome! Super cool have you with us. I'm here to help you get setup and understand your training. I see you already sync'd up your Garmin to Final Surge. Nice work! I loaded all Season Roadmap from Coach Patrick into Final Surge.
There are a few more things to do:
#1 Subscribe to your Coach Thread.
Subscribe to your 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.
Here is the "How to Video":
Once we know you are all set here. We can start to talk about the rest of your training!
I'll post a series of notes here to help you get started. You can also tell me what you are immediately interested in and I will point you in the right direction.
Let's get after it! 👊
Talk you you soon,
Matt
P.S. Post a comment below or give me a GTG or 😀, 👍️ or 😨 and I will respond via email.
Thank you for setting up these plans!
For my homework, see some comments below:
@Dorrie Raymond
Thanks for the homework! 😁
Things change so fast, I like to stay realistically optimistic. Your long runs look good, 3 hrs is not unreasonable. I like your consistency so far. We have that 5k at the beginning of May. From that we can customize your pace and heart rate zones if you like. Once you customize them, the workouts will say 20' @ (135-145 heart rate) vs. 20' @ Zone 2.
Here is a video on how to update your training plan with integrated and customized zones.
Consider downloading the Final Surge app
Final Surge | Mobile Apps
This makes it way easier to add comments about how you felt, ate, weather, and paces etc. Those are all super helpful to you as you track your progress, prepare and plan your for your race.
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 runs (helps dial in your fueling and hydration), 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.
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, 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.
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
Thanks again. Let's chat anytime,
Matt