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Week 4 – February 25th thru March 3rd

House Keeping Notes

1. JOIN the Wednesday Evening Group on Feb 27th @ FATE  Brewery after training
2. THANK YOU to Everyone who supported the Sale @ In Motion Running
3. Starting Monday March 4th…Workouts WILL BE Password protected  

Long Run Schedule for Boston

Mar 10th – 15 miles

Mar 17th – 17 miles

Mar 24th – 21 miles

Mar 31st – 15 miles

Apr 7th – 10 miles

Apr 15th – BOSTON

Monday 25th            Cross Train Day

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

Tuesday 25th           Easy/Light Run 45 minutes (Boston Crew – 50 minutes)

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

                              do light strides after 20 minutes of running

                              Sports Conditioning Class @ CAC-Flatirons – 10:45 am

Wednesday 27th      Fartlek/Threshold Workout         

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

                              Warm Up 15 min/Stretch/4 x 30 sec strides

                              5 min @ below/above threshold with 2 min active rest

                              (1st 2:30 min @ half marathon effort/2nd 2:30 min @ 10 km effort)

                              3 x 2 min @ 5 km effort with 60 sec easy

                              take 2 min active rest after third 2 min

                              5 min @ below/above threshold with 2 min active rest

                              (1st 2:30 min @ half marathon effort/2nd 2:30 min @ 10 km effort)

                              3 x 2 min @ 5 km effort with 60 sec easy

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Thursday 28th          Cross Train Day

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

                              Sports Conditioning Class @ CAC-Flatirons – 6:00 pm

Friday 1st                Easy Recovery Run 45 minutes (Boston Crew – 55 minutes)

Saturday 2nd           Short Hills/Tempo Workout from Niwot Shopping Center @ 7:30 am

                              Warm Up 10-15 min/Stretch/4 x 30 sec strides

                              4 x 75 sec steady hill…30 sec easy down…45 sec steady down

                              take 90 sec active rest after each set

                              8 min on flats @ marathon pace with 3 min active rest

                              4 x 75 sec steady hill…30 sec easy down…45 sec steady down

                              take 90 sec active rest after each set

                              8 min @ half marathon pace

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Sunday 3rd              Boston Crew – 22 miles

                              Easy Long Run – 85-90 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

Niwot Shopping Center - follow the Diagonal Highway to Niwot and take a right on Niwot Road. At the 3-way stop, take a right on 79th Street and the second left into the Shopping Center Parking Lot. Meet there for warm up to Niwot Loop Trail.

Coach's Notes

Now that we have had a few weeks of training…you should feel like you are settling in and ready to have fun training with the MAIN GOAL of getting you READY for your Goal this Spring. Pay attention to your body and needs, if you miss a run or workout, DO NOT try make it up...one typically misses a run for good reason…trying to play catch-up never ends well. Please listen to your body and run the Easy/Recovery days as written…Colleen and I are available to answer questions or concerns you may have about your running before after training.

Easy/Recovery Runs should be done at a leisurely/conversational pace...use these days to RECOVER, so your legs are fresh for WORKOUT days. Adjust the weekly schedule to fit your needs and work schedule.

We always incorporate HILLS into the schedule during Training. Hills are SPEED WORK in disguise and a great strength and aerobic builder. There are many theories on how to run a hill, but either way you look at it, no matter how fast or slow you run a hill, there is always an effort involved. So, if you are feeling tired and lethargic during a hill session, remember to hang in and know you are still putting out an effort and will benefit from it. Maintaining good form at all times is also more important than pushing the Hill too hard and breaking down by getting up in the shoulders and swaying from side-to-side.

5 Basic Rules to staying strong on Hill Workouts:

(i) shorten your stride (quicker turnover/faster cadence)

(ii) drive with the arms (quick arms will get the feet turning over)

(iii) drive off the balls of your feet

(iv) focus on looking 5-10 feet in front of you and not the top of the hill

(v) keep your shoulders relaxed (drop your arms if you feel like you getting up in the shoulders)

Remember these 5 BASIC RULES when running HILLS…and it will make the task-at –hand that much easier.

RECOVERY is an important part of EVERYONES TRAINING!!!