May 30, 2023 • 16 mins
Summer Marathon/ Half Marathon is our biggest and longest train program of the year, and with it come some of the biggest excitement and anticipation. To get thing off to an energetic start we have assembled this episode to introduce you to this season lead coaches as well as go over some of the basics that we believe will be useful as we kick-off the 2023 summer running season.
If you are new to Chicago Endurance Sports, we highly recommend you check out our New Member Orientation episode, where we go into detail about how CES training is structured.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Coach Michael (00:06):
Welcome to the Chicago Endurance Sports
Podcast.
I'm Coach Michael and on thisepisode, we are going to
introduce you to the lead staffof our summer running program.
As well as go over someimportant pieces of information
to help prepare you for thestart of your marathon or half
marathon journey, each of ourprograms, Elmhurst, Lincoln
(00:26):
Square, Old Town South Loop,virtual, and Performance has a
diverse staff of coaches underthe guidance of a lead coach.
Let's meet our lead coaches forthe 2023 summer marathon and
half marathon training season.
Coach Lori (00:41):
Hey there.
My name is Coach Lori McGeeKoch.
I have been coaching with CESfor the past 17 years.
I actually have the duty ofbeing the head coach overall of
the program, helping manage someoperations and all the content
of the program so we can beconsistent across locations,
which we have four locations anda virtual training program.
(01:03):
I'm proud to have helped buildthat in the coaching staff over
the years.
I am the lead coach out of theOld Town location, so if you're
doing group training, that'swhere you're going to see me
most often.
I have run 39 marathons, over200 half marathons, and then
some other shorter distances,although my heart is with
(01:25):
running the longer distances andso being a part of the marathon
training, makes my heart happy,and especially for first timers
and other people trying to reachtheir goals.
Another big part of myexperience is, is that I've been
a Boston qualifier.
I've run some other longdistances at some pretty decent
paces.
Then I've also gone and had twokids.
(01:48):
I've gone through differenthealth problems and weight
changes and just all over thegamut of just being at different
experience levels.
So my big thing is that I doreally feel like I'm very, very
relatable to a lot of differentathletes that are out there
trying to achieve differentgoals wherever they're at within
(02:08):
their physical fitness.
A piece of advice I wish Iwould've had early on is just,
you know, it took me to my thirdmarathon to understand this.
A big part of the enjoyment ofdoing a half or full marathon is
not just the race day, but thereare so many milestones you reach
(02:29):
across the commitment that youmake and to make sure that you
enjoy those accomplishments.
If you're a first timer, this issuper important because you are
going to be reaching milestonesweek after week after week.
Enjoy and celebrate every one ofthose, and then look at the race
day as your victory lap.
Those that are alumni to thedistance to the half or full
(02:54):
understand the same type ofthings.
You're gonna have differenttypes of accomplishments and the
second, third, fourth, 20thround of your training.
And again, enjoy theaccomplishments along the way.
It's a long journey.
We talk about the journey acrossChicago Endurance Sports and the
Journey is all about enjoyingevery single step.
So I welcome you to this season.
(03:16):
I cannot wait to meet you if Ihave the opportunity.
Can't wait to hear everyone'sstories and just us coming
together as this giant groupthat can nerd out together about
running.
So I'm gonna leave with my, mybiggest thing I like to say is
just, yay running.
Coach Katie (03:33):
Hi, my name is Katie Bryk and I am the lead
coach out of the Elmhurst FleetFeet location.
This season I am training forthe Berlin Marathon, which is my
first international marathon,and it's also my 51st marathon.
So I'm pretty excited, as youmight imagine.
So I was trying to think aboutwhat might be some good advice I
(03:54):
could give to our newparticipants that are gonna be
running their first marathon orfirst half marathon this season.
And one of the things that Ihave realized over the past 20
some years of my running is thatit's really important to
remember.
That something is better thannothing.
And you might be wondering, whatin the world does that mean?
(04:14):
Well, pretty soon you're gonnasit down, you're gonna take a
look at our schedule for theseason.
You're gonna go into TrainingPeaks, and you're gonna look at
the training runs that we have,and you're gonna realize, wow,
training for a marathon and ahalf marathon is a really big
commitment.
There are a lot of workouts thatyou need to get done over the
next 19 weeks.
Well, if you're like me, I am afull-time teacher.
(04:37):
I am a mom of two very activeboys.
You suddenly realize on somedays you might not be able to
get in the 60 minute run thatyou're supposed to get in.
You might have a hard timefitting in the 50 minute cross
training.
That is on your trainingschedule.
So one of the things that I haverealized is that something is
always better than nothing.
(04:57):
If I can only fit in a 25 minuterun on a day where it's supposed
to be 60 minutes, I'm okay withthat.
If I can only fit in a 30 minutecross training workout on a day
when it's supposed to be 60, Iam okay with that because I have
learned that in order for me toget to the finish line, happy
and healthy, doing something isalways better than nothing.
(05:20):
Now, don't get me wrong.
If I can get a full workout in,I am always, always going to try
to do that.
But life gets in the waysometimes.
So as you're sitting down andtrying to figure out how are we
gonna make all of this workwhile trying to still have a
life that you already are verybusy in, I just want you to
remember that something isalways better than nothing.
Coach Ryan (05:41):
Hello everyone.
My name is Ryan Caturan I am thehead coach over at our CES
Lincoln Square.
I am also an avid triathlete.
I've completed now two fullIronmans.
I'm gonna add another fun facthere, I have run the inaugural
Magnolia Marathon where I ranthe first seven miles with Chip
Gains, that was a lot of fun.
Anyway, the one bit of advice toeveryone is the best way to meet
(06:05):
your, the right expectations andto have a successful training
season is to train from yourcurrent fitness level versus
what goal you think you might beat.
Start from where you're at fromthe fitness level that you're at
and work your way through it andeventually you'll get to the
bigger grander goals.
Thank you so much and we lookforward to seeing you all for
marathon training.
Coach Michael (06:28):
I introduced myself briefly earlier, but let
me give you a more formalintroduction.
I'm Michael Schaffner and I'mlead coach at the South Loop
location.
I've been coaching with CESsince I believe 2011, and at
some point I've coached at everycity location which means I've
coached at Old Town LincolnSquare.
Like I said, I'm currently leadcoach at the South Loop.
(06:51):
I hold coaching certificationsfor both running and ultra
running.
I have completed 25 marathonsand close to 30 ultra-marathons.
I am sort of known for having atendency to be drawn to a lot of
unconventional races and unusualrunning challenges This has
provided me with the opportunityto run in a lot of different
(07:11):
environments.
So I have a lot of experiencerunning on trails as well as at
altitude.
A bit of advice I can give as westart the season and I think is
relevant throughout the season,whether you are new to running
or a veteran runner, is to avoidtying yourself up in knots.
Too often we limit ourselves bygetting caught up in knots.
And to clarify when I say knots,I mean N O Ts not knots with a
(07:35):
K.
For example I am not a morningrunner.
I am not able to eat before arun, I am not ready to do speed
training yet.
When we make declarations usingstrong words like not, can't, or
never, we're often setting uparbitrary rules and conditions
which have no validity behindthem, but too often limit our
(07:57):
potential.
One big one I hear way too oftenis, I am not a real runner.
I'm still not exactly sure whatthat means.
And I'm sure if you asked abunch of different people what a
real runner means, you get a lotof different definitions.
But what I assume when someonesays, I am not a real runner,
(08:17):
what their thinking is, I am nota real runner unless, and that's
where the condition comes in.
I'm not a real runner unless, Irun every step and never walk,
or I'm not a real runner unlessI can sustain a certain pace for
a certain amount of time.
It's similar to saying I'm not areal runner until I complete the
(08:40):
Boston marathon.
It sounds ridiculous when you goto the extreme, but it really is
the same thing.
Not statements rarely serve youin a positive way and working to
untangle those knots can lead tosome major breakthroughs that
have been holding you back as arunner.
I look forward to working withall you real runners this summer
to help unravel your nots.
Coach Autumn (09:01):
Hi runners.
This is Coach Autumn.
I am the head coach for theVirtual training team.
Prior to starting with Virtual,I was coaching out of Old Town
for almost 10 years, and nowthat I am the head virtual
coach, I am also virtual andlive in Michigan.
Couple things I wanted to sharewith you at the start of the
training season.
As you are getting ready, one ofthe best things that I can
(09:23):
advise you on is twofold.
First, listen to your bodythroughout training.
If you need rest, you will knowand don't force it.
Second to that, when you go onyour easy runs, truly make them
easy.
One of the biggest game changersfor me was focusing all of my
running in zone two and notpushing too hard on those easy
(09:45):
runs.
You might feel like you're goingextremely slow, but it will
definitely pay off on race dayand it will help keep you from
getting injured.
Have a great season.
Chris Ott (09:53):
Hey guys.
My name is Chris.
I'm the Chicago Endurance SportsProgram Manager.
Recently moved Chicago andpretty much I'm involved with
everything, marketing, socialmedia, assisting all the coaches
with their training plans, dailyoperations, apparel.
Pretty much the Swiss Army knifein the Chicago Endurance Sports
community.
(10:13):
So I'm really looking forward toseeing all of you at every
location.
I do my best to get out and showface, no matter where the
location is.
So whenever you get the chanceto meet me, say hello.
I'm a very friendly person, eventhough I'm from New York state,
which East Coasters can beabrasive, but not me.
again.
I'm Chicago Endurance SportsProgram Manager Chris.
(10:34):
Thanks.
Coach Michael (10:35):
So that was just a quick intro to our lead
coaches.
However, as I alluded toearlier, in addition to the lead
coaches each location consistsof a team of experienced and
approachable coaches.
The CES coaching staff isextremely diverse with each of
our coaches, bringing with themtheir unique experiences and
expertise.
(10:55):
For this reason, I highlyencourage you to take the
opportunity this summer to getto know all the coaches at your
location.
There's something to learn fromeach one of them.
An important thing to understandabout the coaches, is that
they're there for you.
They're there to supply guidanceand support, and probably most
importantly, look out for yoursafety.
While they'll likely be runningbeside you, never feel bad about
(11:19):
pulling them aside to ask aquestion.
They do their training on theirtime.
If they need to slow down orstop to assist you, that's what
they're there for.
There's no need to apologize.
You're not putting them out orinterfering with their training.
Our coaches are there becausethey love to help athletes.
Along with that, never feelintimidated or self-conscious
about asking questions.
(11:39):
All of our coaches are extremelyapproachable and no question is
too insignificant.
Too often I learned at the endof the season about issues or
questions that could have beenquickly addressed and easily
resolved, if they had just beenbrought up earlier.
Also be aware that at everygroup run, we will have a coach
designated as a sweeper who willstick with the back of the pack
(12:02):
to make sure everyone gets backsafely.
Once again, don't be afraid toask questions or for assistance.
A common thread amongst all ourcoaches is they truly care about
seeing you succeed.
We'll be introducing you to someof our coaches in upcoming
episodes of our podcast.
But in the meantime, let'saddress some basics you should
understand about how the CESprogram works from the head
(12:24):
coach of our running programCoach Lori.
Lori (12:26):
At the beginning of the season, one of the most
important communication piecesthat you're going to get is
called the participants FactSheet and this link will lead
you to a form that is going toask you a number of questions
about your current level offitness, how much you've been
running, if you've had anyrecent injuries, any sort of
training goals that you have.
(12:47):
we look very specifically ateach individual s s participant
Fact Sheet to ensure that we'regiving you the best training
recommendation that we possiblycan.
When you receive those trainingschedules, you're going to
notice that they have a namethat is a color.
Our Purple and Green programsare run-walk specific programs,
our continuous run programs areYellow, Red, and Blue.
(13:10):
So we'll assign one of thesetraining programs and you're
going to get an email from yourcoach, it's going to have a PDF
kind of outlook for the season,but more importantly, it's going
to have a thing called TrainingPeaks on there.
And this is an online trainingtool.
So you're going to get this PDFtraining plan, of what you're
doing every day, but you're notgoing to know the details of how
(13:32):
exactly to perform the workouts,open up your Training Peaks and
it'll guide you through what youneed to do for that workout.
A good example is your PDF willsay Hill workout 45 minutes, and
you're like, what is that?
That's where you open up yourTraining Peaks, and it'll guide
you through what you need to dofor that workout.
I think sometimes when peopleget their training programs,
they automatically look whatthat long mileage is, but once
(13:53):
you get your training programyou are going to see that
there's kind of a prescribedthing that happens every day on
that training plan.
Let's talk about the grouptraining.
Unless you are virtual, there'sgroup training workouts, so
group training happens twice aweek.
So there's a weekday workout andthere's a weekend workout.
The weekday workouts are builtto be a strengths, speed type of
(14:16):
workout.
So this is the one workout wherewe're going to be asking you to
push it and to maybe be a littlebit faster.
They're going to be differenttypes of workouts that we're
going to do with the all sort ofencompass the same type of
strength and speed training.
And now talking about theweekend workouts, those runs are
all about, building endurance.
(14:38):
They're supposed to be at anice, easy, conversational pace.
The combination of building thatstrength and speed with your
long run and building yourendurance is the two things that
you put together on race day.
When you show up, there'll be agear check.
There's some restroomopportunities.
Also the stores typicallyprovide water and Gatorade at
(14:58):
the start and the end of theworkout.
We suggest to you that you showup earlier rather than later, so
you can get kind of the lay ofthe land.
And then a coach will do someannouncements, giving you a lot
of information on what to expectfor the day.
So we really hope that thisanswered questions about what
you can expect as you're cominginto a new training season.
There is a large coaching staffhere to provide assistance.
Coach Michael (15:22):
That was just a quick overview, but we go into a
lot more detail of the CESprogram on our podcast episode
titled New Member Orientation,which you could find in our
archives.
If you are new to CES I highlyrecommend you take the time to
listen to that episode, as itlikely addresses a lot of
questions about how CES trainingis structured.
(15:44):
I'll share a link to the NewMember Orientation episode in
the show notes.
However if you subscribe to thispodcast, which is available on
all your favorite podcastplatforms, you will be able to
easily access any of our pastepisodes as well as
automatically receive futureepisodes.
I really appreciate you takingthe time to listen to this
(16:05):
episode.
This is just the start of yourjourney.
We have a lot of informationheaded your way all season long
to prepare you for race day.
Speaking on behalf of all ourcoaches.
We are so excited to share whatis sure to be an epic journey.
Welcome to the Chicago Endurance Sports
Podcast.
I'm Coach Michael and on thisepisode, we are going to
introduce you to the lead staffof our summer running program.
As well as go over someimportant pieces of information
to help prepare you for thestart of your marathon or half
marathon journey, each of ourprograms, Elmhurst, Lincoln
(00:26):
Square, Old Town South Loop,virtual, and Performance has a
diverse staff of coaches underthe guidance of a lead coach.
Let's meet our lead coaches forthe 2023 summer marathon and
half marathon training season.
Coach Lori (00:41):
Hey there.
My name is Coach Lori McGeeKoch.
I have been coaching with CESfor the past 17 years.
I actually have the duty ofbeing the head coach overall of
the program, helping manage someoperations and all the content
of the program so we can beconsistent across locations,
which we have four locations anda virtual training program.
(01:03):
I'm proud to have helped buildthat in the coaching staff over
the years.
I am the lead coach out of theOld Town location, so if you're
doing group training, that'swhere you're going to see me
most often.
I have run 39 marathons, over200 half marathons, and then
some other shorter distances,although my heart is with
(01:25):
running the longer distances andso being a part of the marathon
training, makes my heart happy,and especially for first timers
and other people trying to reachtheir goals.
Another big part of myexperience is, is that I've been
a Boston qualifier.
I've run some other longdistances at some pretty decent
paces.
Then I've also gone and had twokids.
(01:48):
I've gone through differenthealth problems and weight
changes and just all over thegamut of just being at different
experience levels.
So my big thing is that I doreally feel like I'm very, very
relatable to a lot of differentathletes that are out there
trying to achieve differentgoals wherever they're at within
(02:08):
their physical fitness.
A piece of advice I wish Iwould've had early on is just,
you know, it took me to my thirdmarathon to understand this.
A big part of the enjoyment ofdoing a half or full marathon is
not just the race day, but thereare so many milestones you reach
(02:29):
across the commitment that youmake and to make sure that you
enjoy those accomplishments.
If you're a first timer, this issuper important because you are
going to be reaching milestonesweek after week after week.
Enjoy and celebrate every one ofthose, and then look at the race
day as your victory lap.
Those that are alumni to thedistance to the half or full
(02:54):
understand the same type ofthings.
You're gonna have differenttypes of accomplishments and the
second, third, fourth, 20thround of your training.
And again, enjoy theaccomplishments along the way.
It's a long journey.
We talk about the journey acrossChicago Endurance Sports and the
Journey is all about enjoyingevery single step.
So I welcome you to this season.
(03:16):
I cannot wait to meet you if Ihave the opportunity.
Can't wait to hear everyone'sstories and just us coming
together as this giant groupthat can nerd out together about
running.
So I'm gonna leave with my, mybiggest thing I like to say is
just, yay running.
Coach Katie (03:33):
Hi, my name is Katie Bryk and I am the lead
coach out of the Elmhurst FleetFeet location.
This season I am training forthe Berlin Marathon, which is my
first international marathon,and it's also my 51st marathon.
So I'm pretty excited, as youmight imagine.
So I was trying to think aboutwhat might be some good advice I
(03:54):
could give to our newparticipants that are gonna be
running their first marathon orfirst half marathon this season.
And one of the things that Ihave realized over the past 20
some years of my running is thatit's really important to
remember.
That something is better thannothing.
And you might be wondering, whatin the world does that mean?
(04:14):
Well, pretty soon you're gonnasit down, you're gonna take a
look at our schedule for theseason.
You're gonna go into TrainingPeaks, and you're gonna look at
the training runs that we have,and you're gonna realize, wow,
training for a marathon and ahalf marathon is a really big
commitment.
There are a lot of workouts thatyou need to get done over the
next 19 weeks.
Well, if you're like me, I am afull-time teacher.
(04:37):
I am a mom of two very activeboys.
You suddenly realize on somedays you might not be able to
get in the 60 minute run thatyou're supposed to get in.
You might have a hard timefitting in the 50 minute cross
training.
That is on your trainingschedule.
So one of the things that I haverealized is that something is
always better than nothing.
(04:57):
If I can only fit in a 25 minuterun on a day where it's supposed
to be 60 minutes, I'm okay withthat.
If I can only fit in a 30 minutecross training workout on a day
when it's supposed to be 60, Iam okay with that because I have
learned that in order for me toget to the finish line, happy
and healthy, doing something isalways better than nothing.
(05:20):
Now, don't get me wrong.
If I can get a full workout in,I am always, always going to try
to do that.
But life gets in the waysometimes.
So as you're sitting down andtrying to figure out how are we
gonna make all of this workwhile trying to still have a
life that you already are verybusy in, I just want you to
remember that something isalways better than nothing.
Coach Ryan (05:41):
Hello everyone.
My name is Ryan Caturan I am thehead coach over at our CES
Lincoln Square.
I am also an avid triathlete.
I've completed now two fullIronmans.
I'm gonna add another fun facthere, I have run the inaugural
Magnolia Marathon where I ranthe first seven miles with Chip
Gains, that was a lot of fun.
Anyway, the one bit of advice toeveryone is the best way to meet
(06:05):
your, the right expectations andto have a successful training
season is to train from yourcurrent fitness level versus
what goal you think you might beat.
Start from where you're at fromthe fitness level that you're at
and work your way through it andeventually you'll get to the
bigger grander goals.
Thank you so much and we lookforward to seeing you all for
marathon training.
Coach Michael (06:28):
I introduced myself briefly earlier, but let
me give you a more formalintroduction.
I'm Michael Schaffner and I'mlead coach at the South Loop
location.
I've been coaching with CESsince I believe 2011, and at
some point I've coached at everycity location which means I've
coached at Old Town LincolnSquare.
Like I said, I'm currently leadcoach at the South Loop.
(06:51):
I hold coaching certificationsfor both running and ultra
running.
I have completed 25 marathonsand close to 30 ultra-marathons.
I am sort of known for having atendency to be drawn to a lot of
unconventional races and unusualrunning challenges This has
provided me with the opportunityto run in a lot of different
(07:11):
environments.
So I have a lot of experiencerunning on trails as well as at
altitude.
A bit of advice I can give as westart the season and I think is
relevant throughout the season,whether you are new to running
or a veteran runner, is to avoidtying yourself up in knots.
Too often we limit ourselves bygetting caught up in knots.
And to clarify when I say knots,I mean N O Ts not knots with a
(07:35):
K.
For example I am not a morningrunner.
I am not able to eat before arun, I am not ready to do speed
training yet.
When we make declarations usingstrong words like not, can't, or
never, we're often setting uparbitrary rules and conditions
which have no validity behindthem, but too often limit our
(07:57):
potential.
One big one I hear way too oftenis, I am not a real runner.
I'm still not exactly sure whatthat means.
And I'm sure if you asked abunch of different people what a
real runner means, you get a lotof different definitions.
But what I assume when someonesays, I am not a real runner,
(08:17):
what their thinking is, I am nota real runner unless, and that's
where the condition comes in.
I'm not a real runner unless, Irun every step and never walk,
or I'm not a real runner unlessI can sustain a certain pace for
a certain amount of time.
It's similar to saying I'm not areal runner until I complete the
(08:40):
Boston marathon.
It sounds ridiculous when you goto the extreme, but it really is
the same thing.
Not statements rarely serve youin a positive way and working to
untangle those knots can lead tosome major breakthroughs that
have been holding you back as arunner.
I look forward to working withall you real runners this summer
to help unravel your nots.
Coach Autumn (09:01):
Hi runners.
This is Coach Autumn.
I am the head coach for theVirtual training team.
Prior to starting with Virtual,I was coaching out of Old Town
for almost 10 years, and nowthat I am the head virtual
coach, I am also virtual andlive in Michigan.
Couple things I wanted to sharewith you at the start of the
training season.
As you are getting ready, one ofthe best things that I can
(09:23):
advise you on is twofold.
First, listen to your bodythroughout training.
If you need rest, you will knowand don't force it.
Second to that, when you go onyour easy runs, truly make them
easy.
One of the biggest game changersfor me was focusing all of my
running in zone two and notpushing too hard on those easy
(09:45):
runs.
You might feel like you're goingextremely slow, but it will
definitely pay off on race dayand it will help keep you from
getting injured.
Have a great season.
Chris Ott (09:53):
Hey guys.
My name is Chris.
I'm the Chicago Endurance SportsProgram Manager.
Recently moved Chicago andpretty much I'm involved with
everything, marketing, socialmedia, assisting all the coaches
with their training plans, dailyoperations, apparel.
Pretty much the Swiss Army knifein the Chicago Endurance Sports
community.
(10:13):
So I'm really looking forward toseeing all of you at every
location.
I do my best to get out and showface, no matter where the
location is.
So whenever you get the chanceto meet me, say hello.
I'm a very friendly person, eventhough I'm from New York state,
which East Coasters can beabrasive, but not me.
again.
I'm Chicago Endurance SportsProgram Manager Chris.
(10:34):
Thanks.
Coach Michael (10:35):
So that was just a quick intro to our lead
coaches.
However, as I alluded toearlier, in addition to the lead
coaches each location consistsof a team of experienced and
approachable coaches.
The CES coaching staff isextremely diverse with each of
our coaches, bringing with themtheir unique experiences and
expertise.
(10:55):
For this reason, I highlyencourage you to take the
opportunity this summer to getto know all the coaches at your
location.
There's something to learn fromeach one of them.
An important thing to understandabout the coaches, is that
they're there for you.
They're there to supply guidanceand support, and probably most
importantly, look out for yoursafety.
While they'll likely be runningbeside you, never feel bad about
(11:19):
pulling them aside to ask aquestion.
They do their training on theirtime.
If they need to slow down orstop to assist you, that's what
they're there for.
There's no need to apologize.
You're not putting them out orinterfering with their training.
Our coaches are there becausethey love to help athletes.
Along with that, never feelintimidated or self-conscious
about asking questions.
(11:39):
All of our coaches are extremelyapproachable and no question is
too insignificant.
Too often I learned at the endof the season about issues or
questions that could have beenquickly addressed and easily
resolved, if they had just beenbrought up earlier.
Also be aware that at everygroup run, we will have a coach
designated as a sweeper who willstick with the back of the pack
(12:02):
to make sure everyone gets backsafely.
Once again, don't be afraid toask questions or for assistance.
A common thread amongst all ourcoaches is they truly care about
seeing you succeed.
We'll be introducing you to someof our coaches in upcoming
episodes of our podcast.
But in the meantime, let'saddress some basics you should
understand about how the CESprogram works from the head
(12:24):
coach of our running programCoach Lori.
Lori (12:26):
At the beginning of the season, one of the most
important communication piecesthat you're going to get is
called the participants FactSheet and this link will lead
you to a form that is going toask you a number of questions
about your current level offitness, how much you've been
running, if you've had anyrecent injuries, any sort of
training goals that you have.
(12:47):
we look very specifically ateach individual s s participant
Fact Sheet to ensure that we'regiving you the best training
recommendation that we possiblycan.
When you receive those trainingschedules, you're going to
notice that they have a namethat is a color.
Our Purple and Green programsare run-walk specific programs,
our continuous run programs areYellow, Red, and Blue.
(13:10):
So we'll assign one of thesetraining programs and you're
going to get an email from yourcoach, it's going to have a PDF
kind of outlook for the season,but more importantly, it's going
to have a thing called TrainingPeaks on there.
And this is an online trainingtool.
So you're going to get this PDFtraining plan, of what you're
doing every day, but you're notgoing to know the details of how
(13:32):
exactly to perform the workouts,open up your Training Peaks and
it'll guide you through what youneed to do for that workout.
A good example is your PDF willsay Hill workout 45 minutes, and
you're like, what is that?
That's where you open up yourTraining Peaks, and it'll guide
you through what you need to dofor that workout.
I think sometimes when peopleget their training programs,
they automatically look whatthat long mileage is, but once
(13:53):
you get your training programyou are going to see that
there's kind of a prescribedthing that happens every day on
that training plan.
Let's talk about the grouptraining.
Unless you are virtual, there'sgroup training workouts, so
group training happens twice aweek.
So there's a weekday workout andthere's a weekend workout.
The weekday workouts are builtto be a strengths, speed type of
(14:16):
workout.
So this is the one workout wherewe're going to be asking you to
push it and to maybe be a littlebit faster.
They're going to be differenttypes of workouts that we're
going to do with the all sort ofencompass the same type of
strength and speed training.
And now talking about theweekend workouts, those runs are
all about, building endurance.
(14:38):
They're supposed to be at anice, easy, conversational pace.
The combination of building thatstrength and speed with your
long run and building yourendurance is the two things that
you put together on race day.
When you show up, there'll be agear check.
There's some restroomopportunities.
Also the stores typicallyprovide water and Gatorade at
(14:58):
the start and the end of theworkout.
We suggest to you that you showup earlier rather than later, so
you can get kind of the lay ofthe land.
And then a coach will do someannouncements, giving you a lot
of information on what to expectfor the day.
So we really hope that thisanswered questions about what
you can expect as you're cominginto a new training season.
There is a large coaching staffhere to provide assistance.
Coach Michael (15:22):
That was just a quick overview, but we go into a
lot more detail of the CESprogram on our podcast episode
titled New Member Orientation,which you could find in our
archives.
If you are new to CES I highlyrecommend you take the time to
listen to that episode, as itlikely addresses a lot of
questions about how CES trainingis structured.
(15:44):
I'll share a link to the NewMember Orientation episode in
the show notes.
However if you subscribe to thispodcast, which is available on
all your favorite podcastplatforms, you will be able to
easily access any of our pastepisodes as well as
automatically receive futureepisodes.
I really appreciate you takingthe time to listen to this
(16:05):
episode.
This is just the start of yourjourney.
We have a lot of informationheaded your way all season long
to prepare you for race day.
Speaking on behalf of all ourcoaches.
We are so excited to share whatis sure to be an epic journey.
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