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Week 1 – June 3rd thru 9th

House Keeping Notes

1. Weekly Base Schedules are NOT password protected…posted on the Websites front page 
2. SUMMER Saturday Meetings time is 7:00 am
3. Boulder Ironman – Sunday June 9th…two shifts to choose from:

     Shift 1 - 10:30 am to 2:30 pm   Shift 2 – 2:!5 pm to 6:30 pm

     http://ironman.volunteerlocal.com/volunteer/?id=33627&job_name=Colorado_racing

Monday 3rd              Cross Train Day

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

Tuesday 4th             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

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

Wednesday 5th         Fartlek Workout from East Boulder Rec @ 6:30 am OR 5:30 pm

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

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

                               2 x 2 min @ half marathon effort with 60 sec easy

                               take 2 min active rest after second 2 min

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

                               2 x 2 min @ half marathon effort with 60 sec easy

                               take 2 min active rest after second 2 min          

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

                               run fartlek @ 70-80% of max…controlled/steady efforts

                               active rest = walk/slow run recovery

                               Cool Down 5-10 minutes

Thursday 6th            Cross Train Day

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

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

Friday 7th                 Easy Shake-Out Run 45 minutes

Saturday 8th             Undulating Tempo Workout – Tom Watson Park @ 7:00 am

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

                               12 min @ marathon pace (70% of max) with 3 min active rest

                               8 min @ marathon pace (70% of max) with 3 min active rest

                               2 x 5 min @ half marathon pace (75% of max) with 2 min active rest

                               active rest = walk/slow run recovery

                               Cool Down 5-10 minutes

Sunday 9th               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.

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

Welcome to the Summer Session of 2019!!! It’s another LONG training session culminating 4 Weeks of Base and 16 Weeks of Sweat and Fun. There will be 2 Base Schedules…Gazelles and Zebras...and we will build your mileage SLOWLY...so please follow the schedule and don’t get ahead of yourself. If you have been off running for a while or not quite up to speed, either Skip one of the Easy Days or Reduce the time of a run on any given day. With the summer session literally running 20 weeks…we will have a couple down weeks during the training to allow the body to recover and keep injuries at bay.

Group 1 – Gazelles

Group 2 – Zebras

Training for a half/full marathon requires one to be predominantly aerobically fit. Aerobic training exercises the use of oxygen…and is conducted at a speed that allows your working muscles to be supplied with enough oxygen to allow those muscles to work efficiently. The muscles produce waste bi-products known as lactic acid which floods the muscles causing fatigue. Aerobic training is done at a slower speed allowing one to exercise for a pro-longed period. The more conditioned your body, the longer you will be able to run at a sustainable pace...which is our ultimate goal when racing a half or full marathon.  

Be SMART...stay HEALTHY...LISTEN to your BODY!!!