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Week 3 - February 21st thru 27th

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 Race…Bolder Boulder 10 km on May 30th

Monday 21st            Cross Train Day

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

Tuesday 22nd          Easy/Light Run 45 minutes  

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

                              do light strides after 20 minutes of running

Wednesday 23rd      NO Group Fartlek Workout – training CANCELED due to the COLD

                              Do your Workout on the Treadmill

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

                              2 x (3 x 3 min fartlek...60 sec "active" roll on)

                              run each 3 min in set as follows:

                              1st @ half marathon effort

                              2nd @ 10 km effort

                              3rd @ 5 km effort

                              60 sec "active" roll on run @ walk/slow run

                              take 3 min active rest after each set

                              end 3 x 2 min @ 10 km effort...60 sec easy

                              active rest = walk/slow run recovery 

                              Cool Down 5-10 minutes

Thursday 24th         Cross Train Day

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

Friday 25th              Easy Shake-Out Run 45 minutes

Saturday 26th          Short/Long Hills Workout from South Boulder Rec @ 7:30 am

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

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

                              after fifth hill...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

                              after third 2 min...60 sec active rest

                              2 min steady down...90 sec active rest

                              4 x 75 sec short uphill...easy down recovery

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Sunday 27th            Boston Crew – 17 miles

                              Easy Long Run – 80 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 3 of Spring Base Training…schedules are NOT PASSWORD PROTECTED…as always please check where and when training will be...Fartlek on Wednesday and Short/Long Hills on Saturday. With the COLD/SNOWY weather forecasted for this coming Wednesday…training may be CANCELED. Have an AMESOME Week everyone.

Re-Programming your Metabolism – our modern world conspires to make us fat and keep us that way. Back in the 60’s the average American man in his 30’s weighed 170 pounds but now   that same average is 196 pounds. The classic weight-reduction remedy – exercise more, eat less – works in the short term, but the fat typically comes back when you stop or slow down that routine. Human metabolism is a complex system that evolved to keep our weight stable in times of both abundance and famine. For many, the problem is a condition called metabolic inflexibility, a bit of complicated science that points the way toward simple diet, exercise, and lifestyle modifications – modifications that can help you become lean and stay lean.

From the early 1900’s when obesity was so uncommon our percapita food supply stayed more or less the same. We could have eaten more food back then, but we just didn’t crave it as we do now. Consider everything that happens when you eat a normal meal:

• the food you eat becomes progressively less appetizing, no matter how good the first few bites are, by the end you are just going through the motions
• your stomach expands, sending chemical messages to your brain, asking it to stop eating
• your metabolism cranks up as your body works to move the food through your digestive system, burning off 10% of the calories you just ate
• over the following hours or even days, your body monitors your energy balance—the amount of calories coming in and out…eat more than you need and you’ll compensate with a faster metabolism…eat less and your metabolism slows down to preserve energy  

The goal of this complex system is to hit a balance, at which point it’s hard to gain or lose weight. Only powerful stimuli can override this system, to literally alter your metabolism so it can’t respond the way it should. As we eat massive amounts of over-stimulating food, our digestive processes convert it all into massive amounts of blood sugar. That’s where the hormone insulin comes in. If your glucose is too high, it’s toxic. The hormone insulin is your main glucose–disposal tool. The longer it stays elevated, the less effective it becomes; and the less effective it becomes, the longer it stays elevated. Insulin’s purpose is to eliminate glucose in the blood by storing it in the body. As a consequence, insulin inhibits our ability to burn fat. Chronically elevated insulin means your body is always using less fat for energy than it otherwise would, so fat gathers where you want it least. Human bodies are designed to run on a mix of fuels, using fat predominantly at rest or during low-intensity exercise. You gradually shift to a higher dependence on carbohydrates as exercise becomes more difficult. If you’re metabolically flexible, you can shift easily from one fuel source to the other, tapping into your body’s abundant fat deposits whiling saving those limited carbohydrates for when they’re really needed. Someone with chronically elevated insulin becomes inflexible, burning too many carbs all the time and leaving fat stores untouched. That’s a metabolic disaster for a body that has more fat than it could ever use.

We all grow hungry when our carbohydrate supplies run down. This is one of our most important survival mechanisms, due to the fact that our brains normally run on pure glucose. We can make glucose from fat, but that’s not the easiest way to get it. Our bodies prefer the real thing. So we become very hungry when our glucose supplies suddenly drop. The problem for the metabolically inflexible man is that his supplies are always running low, and his body is always looking for the next food fix. A workout can exacerbate the problem by draining more carbs than the body wants to give up. Strength training offers a workaround for metabolic inflexibility. When you do a bout of cardio, the goal is to reach one level of intensity that you can maintain for a long time. And there’s only one recovery period, during which you use much less energy than you did while exercising. Because strength training is an anaerobic activity—meaning your body burns mostly carbohydrate while you lift—you’re burning mostly fat during the recovery period. Another argument for strength training is that you train your body to shift back and forth between fuel sources, making your metabolism more flexible.

Use these weapons to fight back and re-program your Metabolism.