Printer-friendly version

Base Week 1 - February 13th thru 19th      

House Keeping Notes

1. Weekly Schedules are NOW Password Protected 

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. Bolder Boulder - Monday May 29th

BOSTON LONG RUN SCHEDULE

Feb 26th – 18 miles

Mar 5th – 22 miles

Mar 11th – 14 miles (included with workout)

Mar 19th – 17 miles

Mar 26th – 20 miles

Apr 1st – 15 miles (included with workout)

Apr 9th – 10 miles

Apr 17th – BOSTON

Monday 13th           Cross Train Day

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

Tuesday 14th           Easy/Light Run 40-45 minutes 

                              Include 6 x 30 sec light strides/45 sec easy within run

                              do light strides after 20 minutes of running

Wednesday 15th       Fartlek/Threshold/Progression Workout

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

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

                              5 min @ below/above threshold…run as follows:

                              (2:30 min @ half marathon effort...2:30 min @ 10 km effort)

                              take 2 min active rest

                              4 x 2 min @ 10 km effort...60 sec walk/run

                              take 2 min active rest after fourth 2 min

                              5 min progression...increase pace each 75 sec

                              (start @ half marathon effort…finish @ 5 km effort)

                              take 2 min active rest

                              3 x 2 min @ 5-10 km effort...60 sec walk/run

                              active rest = walk/slow run recovery 

                              Cool Down 5-10 minutes

Thursday 16th         Cross Train Day

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

Friday 17th              Easy Shake-Out Run 40-45 minutes

Saturday 18th          Time Trial//Tempo Workout from Tom Watson Park @ 7:30 am

                              Boston Group – 16 miles (include workout)

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

                              1 mile Time Trial…4 min active rest

                              10 min @ marathon pace…3 min active rest

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

                              9 min @ marathon pace…3 min active rest

                              4 min @ half marathon pace   

                              marathoners take 2 min active rest

                              end 10 min @ marathon pace

                              active rest = walk/slow run recovery 

                              Cool Down 5-10 minutes

Sunday 19th            Easy Long Run 65-70 minutes

                              Time on Legs/Relaxed Pace/Hydrate on the Run

                              5 min Walk Cool Down

                              Boston Group – Easy Recovery Run 45 minutes

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 look to park close to the bike path.

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

Base Week 1 and here’s to the start of Spring Training and schedules are NOT PASSWORD PROTECTED…Group Fartlek/Threshold/Progression on Wednesday and Time Trial/ Tempo on Saturday. PLEASE always check the Website if we have a snow storm…in case we CANCEL or MOVE the training location…Thank You.               

Have a FABULOUS Week Everyone!!!

Welcome to Spring Training!!! We are jumping in the deep end and getting straight into training…however…for those joining that were not in the Winter Groups…please make sure to take these next two 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 29th!!!

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 improve our efficiency.