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Week 4 - November 16th thru 22nd

House Keeping Notes

1. Saturday Dec 12th…NO Group Training – Santa Stampede 10 km…discount code = SANTA 15 which expires on Nov 16th…www.SantaStampede.com
2. NO Evening Group on Wednesday Nov 25th…there will be the Morning Group
3. There will be Training on Saturday Nov 28th…work off that Feast from Thanksgiving
4. Xmas Gathering @ South Side Walnut Café – Saturday Dec 19th…Please RSVP to Darren: darren [at] bouldercoaching [dot] com – Pot Luck and BYOD
5. Workouts PASSWORD PROTECTED from November 23rd

Monday 16th               No Run - Cross Training Day

                                 Do ONE of the Following after Warm Up:

                                 Warm Up 10 minutes on the Stationary Bike or Elliptical Machine

                                 Lift Weights/Pilates (Mat or Reformer)/Yoga/Core Strength – 60 min

                                 Cool Down 10 minutes on Stationary Bike or Elliptical Machine

Tuesday 17th               Easy/Light Run 45 minutes

                                 Include 6 x 30 sec light strides/60 sec easy within run

Wednesday 18th           Light Fartlek Workout 

                                 Meet @ East Boulder Rec - 6:30 am

                                                   OR

                                 Meet @ Potts Field - 5:30 pm (bring your Headlamp)

                                 Warm Up 10-15 min/Stretch/4 x 25 sec strides

                                 Start 3 x 2 min 30 sec with 90 sec easy to re-group

                                 Then 2 x 5 min with 2 min easy to re-group

                                 End 3 x 2 min 30 sec with 90 sec easy to re-group

                                 Run Pick-Ups Steady/Controlled @ 70-80% Effort of Max

                                 Cool Down 5-10 minutes

Thursday 19th             Easy Recovery Run 45-50 minutes

                                 Sports Conditioning @ CAC-Flatirons – 6:00 pm

Friday 20th                  No Run - Cross Training Day

                                 Do ONE of the Following after Warm Up:

                                 Warm Up 10 minutes on the Stationary Bike or Elliptical Machine

                                 Lift Weights/Pilates (Mat or Reformer)/Yoga/Core Strength – 60 min

                                 Cool Down 10 minutes on Stationary Bike or Elliptical Machine

Saturday 21st              Tempo/Short Hills Workout - Meet @ Niwot Shopping Center - 7:30 am

                                 Warm Up 15-20 min/Stretch/4 x 30 sec strides

                                 Start 3 x 75 sec up/75 sec down with 90 sec active rest

                                 Then 10 min @ half marathon effort with 3 min active rest

                                 Then 3 x 75 sec up/75 sec down with 90 sec active rest

                                 End 5 min @ half marathon effort

                                 Cool Down 5-10 minutes

Sunday 22nd               Easy Shake-Out Run 55-60 minutes

Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort

Tempo - Run between 70-75% Effort of Max

Sustained - Run between 80-85% Effort of Max

Fartlek/Track – Playing with Fast/Slow Speed

Long Run – Between 60-90 sec slower than your half/full marathon goal pace

Hills - Work on Good Form (drive with arms/relax the shoulders/get up on toes/quick

          turnover/mid-foot strike on the downs/look 5-10 feet in front of yourself)

Meeting Places

East Boulder Rec - follow Baseline east to 55th St. Take a right on 55th and follow the road until the sharp left turn and go past the first parking lot and tennis courts towards the Rec Center. Park on the West Side of the Rec Center Parking Lot.

Potts Field – CU Outdoor Track between Foothills Parkway and 30th off of Colorado Avenue

Niwot Shopping Center - follow the Diagonal Highway to Niwot and take a right on Niwot Road. At the 3-way stop, take a right on 79th Street and the second left into the Shopping Center Parking Lot. Meet there for warm up to Niwot Loop Trail.

Coach's Notes

Official Training starts the Week of November 23rd and Weekly Schedules WILL BE password protected. So you will need to make sure your "username" and "password" are current.

These first 4 weeks are in the Bag...these next 14 weeks of training will get tougher with higher volume and more intensity...but we will also have some down time over the Holidays with lower mileage. Please listen to your bodies and adjust your training accordingly...cross train instead of doing recovery runs and back-off on your pace during the harder workouts if you feel the need. If you happen to miss a workout, move forward with the schedule. Colleen and I are available to answer your training questions at practice, there is NO silly question...if you are unsure…ask.

TIPS for Weight Loss:

1) Don't Swallow your Pride - humiliation can be tough on your waistline...when you're feeling ashamed, you're more likely to overeat, according to research. Food can make you feel better about yourself, helping you overcome threatened social status. If you fail at something, recall a success...you'll feel better and be less inclined to use food as a coping mechanism.

2) Eat Fat to Shed Fat - make a hard diet easier: researchers report that you're more likely to stick to a fasting diet if you eat plenty of fat. In a study participants severely limited their calorie intake every other day...those who ate 45 percent of their calories from fat on fast days were more likely to succeed than those who ate less fat. The Reason? They didn't feel as deprived.

3) No Fooling - don't commit these label-reading errors:

(a) think that "fair trade" is "healthy". People who were told that chocolate came from a fair-trade supplier rated it lower in calories than an equal kind without a fair-trade claim according to research in Social Psychological and Personality Science.

(b) assume that organic food can't make you fat. Research in the International Journal of Consumer Studies found that people think organic products have less fat, calories, and sugar. Organic producers try eliminating chemicals--not calories.

(c) equating "reduced sugar" with "low-calorie". A study from the U.K. showed that people felt deceived when they were told some reduced-sugar foods were actually only 1 to 6 percent lower in calories than the foods standard counterparts. Look at both sugar and calories on labels.

4) E.Z. on the O.J. - it doesn't matter if it's fresh or squeezed or from the carton. Drinking juice at breakfast can stall your fat burner, according to a study in the journal Advances in Nutrition. When people drank OJ at breakfast, their resting fat oxidation--the rate at which their bodies burned fat--fell an average of 20 percent over the next 2 hours. Your body prioritizes carb burning over fat burning, so when sugar from juice hits your bloodstream, your body works on it first...so if you want to drink juice at breakfast, reduce your carb load by forgoing toast or cereal.

Have a Great last week of Base Training!!!