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Week 1 - October 14th thru 20th   

House Keeping Notes

1. Weekly Schedules ARE NOT Protected and on the front page of the Website 

2. Fall/Winter Saturday Meeting time @ 7:30 am

3. Weekly Strength with Colleen @ 4:30 pm on Monday’s and Thursday’s via Zoom Virtual

    personal meeting id #: 463-600-3626…password: 103802

    cost = $45/month payable thru Venmo @ the beginning of each month…@Darren-DeReuck

4. Core/Strength with Darren on Zoom @ 11:00 am on Tuesday  

    Core/Abs with Darren on Zoom @ 11:00 am on Thursday 

    30 min class - $5 and payable thru Venmo (@Darren-DeReuck)

    meeting #: 463-600-3626…password: 103802

5. Discount Code for Zealios Products (25%): ZupBOULDERSTRIDERS

    Website: www.teamzealios.com

6. Tentative Date for Xmas Party - December 14th @ the Alschuler's

Monday 14th            Cross Train Day

                              Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

Tuesday 15th           Easy/Light Run 40 minutes  

                              Include 5 x 30 sec light strides/60 sec easy within run

                              do light strides after 20 minutes of running

Wednesday 16th       Fartlek Workout

                              East Boulder Rec @ 6:30 am OR 5:30 pm

                              Warm Up 15 min/Stretch/4 x 30 sec light strides (45 sec easy)

                              2 x (4 min @ half marathon effort...2 min walk/run…2 min @ 10 km effort)

                              take 2 min active rest after each round

                              2 x (3 min @ half marathon effort..90 sec walk/run..90 sec @ 10 km effort)

                              take 2 min active rest after each round

                              active rest = walk/slow run recovery 

                              Cool Down 5-10 minutes

Thursday 17th          Cross Train Day

                              Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

Friday 18th              Shake-Out Run 40 minutes

                              Include 5 x 45 sec light strides…60 sec walk/run

Saturday 19th          Tempo Workout from Lefthand Trailhead @ 7:30 am

                              Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec easy)

                              8 min @ marathon pace...3 min active rest

                              4 min @ half marathon pace...2 min active rest

                              8 min @ marathon pace...3 min active rest

                              4 min @ half marathon pace...2 min active rest

                              6 min @ marathon pace

                              active rest = walk/slow run recovery 

                              Cool Down 5-10 minutes

                              Plyo’s/Drills/Strength @ 9:30 am – Centennial Track

Sunday 20th            Easy Long Run – 70 minutes   

                              Time on Legs/Relaxed Pace/Hydrate on the Run

                              5 min Walk Cool Down                              

Easy/Light/Recovery Run - Conversational Pace/Relaxed Effort

Long Run – 60-90 sec Slower than your Marathon Goal Pace

Tempo/Sustained - Run between 70-80% Effort of Max

Fartlek – Playing with Fast/Slow Speed

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 close to the tennis courts

Lefthand Trailhead - follow Highway 36 north until Neva Road…take a right on Neva and go about a mile…trailhead will be on the right. If you coming from the east side take a left off of 63rd onto Niwot and go west thru the s- bend…trailhead will be on your left about a mile up

Coach's Notes

Base Week 1 and the start of our FALL/WINTER Training…schedules are NOT PASSWORD PROTECTED (located on the front page of the Website)…Fartlek on Wednesday and Tempo on Saturday. Have a WONDERFUL Week Everyone!!!

Which is HARDER…Marathon or Ironman Training?                                                                    

A team of researchers settles the debate once and for all. Put an Ironman competitor and a marathoner in the same room, and it will inevitably turn into a battle of the one-ups:         

I run a marathon after a 112-mile bike ride in the heat!” the Ironman triathlete boasts. “Shuffling doesn’t count!” the marathoner retorts. “I actually run!”                                 

And so it goes. Though there’s really no way to quantify which race is actually harder (suffering, after all, is individual), an international team of researchers compared the training load of the two events to see if one has more impact than the other.

“It is a study based on the typical friends’ conversation comparing ‘what’s tougher?’ says lead researcher Jonathan Esteve-Llano, “Dr. Cejuela, Dr. Cardona, Dr. Moreno-Perez and I are also professional coaches. That’s why most of our research is like this, trying to solve our daily questions, searching for our needs, with the scope of improving our training programs.”    After identifying 15 marathoners and 15 Ironman triathletes at comparable age, weight, body type, VO2max levels, endurance experience, and performance levels, the researchers put their athletes to work training for their respective events. Using an analysis of physiological data and daily training logs, the researchers calculated several ratios involving training load, training time, competition time. The result? The preparation for a marathon is harder. Much of this has to do with the concentration of the training—Ironman training typically has more volume, but less intensity, than a typical marathon training protocol. This may help to explain why training for a stand-alone marathon, especially one involving a PR or Boston qualification time, can leave even the steeliest Ironman triathletes feeling wrecked. “We do not try to fade the achievement of an Ironman-distance training at all, but in terms of amount of load per time unit, it showed to be harder the average marathon training dose,” says Esteve-Llano.                                                                                                                          

Though this puts an end to the “whose training is harder” debate, we suspect there will still be much smack talk between the two crowds of endurance athletes. There is, after all, so much fodder for it: tri shorts vs split shorts, all the gadgets vs. running tech-free, and, of course, the always-heated debate about body hair.                                                             

I guess Runners Rule and Triathletes need to Respect runners more.