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Week 2 - June 12th thru 18th

House Keeping Notes

1. Saturday Group Training for the Summer/Fall – 7:00 am
2. Weekly Schedule POSTED on the front page of the Website during Base Training

Monday 12th            Cross Train Day

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

Tuesday 13th           Easy/Light Run 40 minutes

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

                              do Light Strides after 15 minutes of Running

Wednesday 14th      Light Fartlek Workout 

                              Meet @ East Boulder Rec – 6:30 am OR 5:30 pm    

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

                              4 x 75 sec @ 10 km effort with 60 sec easy

                              4 x 2 min 30 sec @ half marathon effort with 90 sec easy

                              4 x 75 sec @ 10 km effort with 60 sec easy

                              take 2 min active rest after each set

                              active rest = walk/slow run  

                              run efforts @ 70-80% of max…controlled efforts

                              Cool Down 5-10 minutes

Thursday 15th          Easy Recovery Run 40 minutes

                              Plyo’s Class @ CAC-Flatirons – 6:00 pm

Friday 16th              Cross Training Day

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

Saturday 17th          Light Tempo/Short Hills Workout from Niwot Shopping Center @ 7:00 am

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

                              6 min @ half marathon effort with 2 min active rest

                              4 x 60 sec short hill with easy down recovery

                              take 90 sec active rest after set

                              6 min @ half marathon effort with 2 min active rest

                              4 x 60 sec short hill with easy down recovery

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Sunday 18th             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.

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

The first week is in your training diary and let’s hope you all listened to your bodies and trained smart and controlled. Wednesday’s Light Fartlek should be run controlled and not all out…but I am sure some of you will be scratching your heads and saying to yourselves…”controlled means run hard”…but in fact we’d like you to…yes work the intervals but remain controlled on the pace so that after the last one…you could

1) manage another 3-4 at your pace you just ran and

2) you do not need to walk the recovery between the intervals.

Saturday’s will be working that aerobic capacity and building your strength and endurance…run these longer intervals controlled… work on finding a good rhythm and sustainable pace for the entire workout. As I had mentioned last week: aerobic training is done at a slower pace allowing one to exercise for a pro-longed period...the more conditioned your body, the longer you’ll run at a sustainable pace.   

Group 1 – been training consistently since Bolder Boulder and running on a daily basis

Group 2 – took time off over the Spring and back running now…albeit light

Enjoy Week 2 and always remember to HAVE FUN!!!