Spring Base - Week 1 - Gazelles
Printer-friendly versionWeek 1 – February 22nd thru 28th
House Keeping Notes
1. Weekly Schedules are NOT Password Protected
2. SPRING Saturday Meetings time is 7:30 am
3. 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
4. PLEASE NOTE: always check the Website if there’s snow…to see if training is Cancelled
Monday 22nd Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 23rd 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
Join Darren for Core Strength @ 11:00 am thru Virtual Zoom
30 min class - $5 and payable thru Venmo (@Darren-DeReuck)
meeting #: 463-600-3626…password: 103802
Wednesday 24th Light Fartlek Workout
East Boulder Rec @ 6:30 am OR Potts Field @ 5:30 pm
PLEASE BRING YOUR MASK...THANK YOU
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec easy)
4 x 2:30 min @ marathon effort with 90 sec easy
take 2 min active rest after fourth 2:30 min
4 x 2:30 min @ half marathon effort with 90 sec easy
end 4 min @ half marathon effort
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 25th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Join Darren for Core Strength @ 11:00 am thru Virtual Zoom
30 min class - $5 and payable thru Venmo (@Darren-DeReuck)
meeting #: 463-600-3626…password: 103802
Friday 26th Easy Shake-Out Run 40 minutes
Saturday 27th Light Tempo Workout from Tom Watson Park @ 7:30 am
PLEASE BRING YOUR MASK...THANK YOU
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec easy)
10 min @ marathon pace with 3 min active rest
5 min @ half marathon pace with 2 min active rest
10 min @ marathon pace with 3 min active rest
5 min @ half marathon pace
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Agility/Strength with Coach D @ Centennial Track – 9:45 am
weights/thera band - $10/class
Sunday 28th Easy Long Run – 70 minutes
Relaxed Pace/Hydrate on the Run
Easy 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.
Potts Field – CU Outdoor Track between Foothills Parkway and 30th off of Colorado Avenue
Tom Watson Park - follow the Diagonal Highway to 63rd Street. Go north on 63rd for about a half mile and look for the sign saying Tom Watson Park on your right. Parking Lot is opposite Coot Lake on east side of 63rd Street. DO NOT park @ Coot Lake.
Coach's Notes
Virtual Core Strength training on Zoom @ 11:00 am on Tuesday’s and Thursday’s. Join Darren for GREAT strength and core workouts…PLEASE take advantage of these sessions for $5 payable thru Venmo to Darren’s account: @Darren-DeReuck.
Code Yellow is always a great move in the right direction and Group Sizes remain the same…however…we WILL still have three Coach’s for training on Saturday’s so as to be respectful on the trails to other users.
Welcome to Early Spring Training!!! We are flowing straight into training…however…for those joining that were not in the Winter Groups…please make sure to take these next two weeks a tad easier….if the runs feel too long then reduce the time by 5-10 minutes on the daily runs and run the workout days more controlled.
Cadence Boost is something all runners should look to improve on. Research has shown that 180 strides per minute is the optimum stride rate. Foot strike, posture, arm swing and stride rate are all factors when it comes to one's running economy. As you improve each of these technique variables, you'll be able to run faster while using less energy.
Stride Rate is of particular importance because it's indicative of one's overall running form. Runners with loping styles tend to have a lower foot strike frequency, taking longer strides and tending to get more air (bounding) between each foot strike, which means more energy is expended vertically as opposed to horizontally. On the other hand, athletes with higher foot-strike frequency (in the 180 strides per minute range), tend to be more mid- to forefoot strike oriented with greater horizontal velocity, shorter strides and better posture. Their more efficient form yields faster overall running on fatigued legs.
There are several ways to improve your running cadence:
- incorporate strides into your easy runs where after 20 min easy you do 5-7 x 30 sec
pick-ups where you work on quick turnover and executing perfect form (Tue runs)
2. run on a treadmill once in a while at your aerobic pace with the incline at 2-3 percent and
focus on taking shorter, quicker steps as you run the incline
3. doing drills and plyometric training where you are working on quick cadence and power
Next time we doing a fartlek...in the middle of the interval…count how many strikes you have in 60 seconds and see how efficient you are...that is taking into account the fatigued legs and elevated heart rate. Also, during your long runs as the legs fatigue and you start getting into a rut…count your foot plants in a minute and see if your cadence is dropping off from been efficient…if you have dropped off…inject some pace back into your stride and notice the difference in how you feel when your legs are flowing at a good cadence.
Let's keep working on those SPM’S (strides per minute) and becoming more efficient.
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