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Week 1 - February 7th thru 13th

House Keeping Notes

1. Weekly Schedules are NOT Password Protected during Base Training 

2.  SPRING 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. Spring Session…Bolder Boulder 10 km on May 30th

Monday 7th             Cross Train Day

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

Tuesday 8th             Easy/Light Run 40 to 45 minutes  

                              Include 5-6 x 30 sec light strides/60 sec easy within run

                              do light strides after 20 minutes of running

Wednesday 9th        Group Kris Fartlek Workout

                              East Boulder Rec @ 6:30 am OR Pearl East Business Park @ 5:30 pm

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

                              1/2/3/4/5/4/3/2/1 min ladder…done as follows:

                              run 1 & 2 min @ 5-10 km effort…60 sec easy

                              run 3 min @ 10 km effort...90 sec easy

                              run 4 min @ half marathon effort...2 min easy

                              run 5 min @ half marathon effort…2 min easy

                              Cool Down 5-10 minutes

Thursday 10th         Cross Train Day

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

Friday 11th              Easy Shake-Out Run 40 to 45 minutes

Saturday 12th          Long/Short Hills Workout from South Boulder Rec @ 7:30 am

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

                              3 x 2 min long uphill...2 min steady down

                              take 2 min active rest

                              after third 2 min uphill…60 sec active rest

                              2 min steady down...90 sec active rest

                              5 x 60 sec short uphill...easy down recovery

                              after fifth uphill…90 sec active rest

                              2 min steady down...90 sec active rest

                              3 x 2 min long uphill...2 min steady down

                              take 2 min active rest

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Sunday 13th            Boston Crew – 20 miles

                              Easy Long Run – 65 to 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.

Pearl East Business Park – take the Pearl Street off ramp from Foothills Parkway and head east on Pearl Parkway. Take a right turn onto Pearl East Circle and then your first left and then another left after the office block…look to park close to the bike path.

South Boulder Rec – follow Broadway south past Table Mesa Drive. Take a right on Grinnell Ave and follow Grinnell until Gillaspie Drive. Take a left on Gillaspie and go past the rec center and park in the overflow parking SOUTH of the rec center.

Coach's Notes

Week 1 of Spring Base Training…schedules are NOT PASSWORD PROTECTED…as always please check where and when training will be...Fartlek on Wednesday, Hills on Saturday. Have a GREAT Week everyone.

Welcome to 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 three weeks easier.  Do the lower end of the daily runs and run the harder interval days more controlled. Although it is still theoretically Winter…we will Prep those racing Spring marathons and of course ALL those racing Bolder Boulder on Memorial Day…May 30th!!!

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:

1. 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 work on those SPM’S (strides per minute) and become a more efficient runner.