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Week 1 – June 1st thru 7th

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. Weekly Core Strength with Colleen @ 4:30 pm on Monday’s via Zoom Virtual

    personal meeting id #: 463-600-3626  password: 103802

4. Saturday June 13th we will do the Virtual West End 3 km…please sign up on their Website

    https://www.teamboco.com/#/west-end/

Monday 1st              Cross Train Day

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

Tuesday 2nd            Easy/Light Run 40 minutes  

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

                              do light strides after 20 minutes of running

Wednesday 3rd        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)

                              2 x (1/2/3/2/1 min ladder)…done as follows:

                              run 1 & 2 min @ 5-10 km effort with 60 sec easy

                              run 3 min @ 10 km effort with 90 sec easy

                              take 2 min active rest after each ladder set

                              end 4 min @ half marathon effort

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Thursday 4th            Cross Train Day

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

Friday 5th                Easy Shake-Out Run 45 minutes

Saturday 6th            Undulating Tempo Workout – Tom Watson Park @ 7:00 am

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

                              10 min @ marathon pace with 3 min active rest

                              8 min @ marathon pace with 3 min active rest

                              6 min @ half marathon pace with 2 min active rest

                              4 min @ half marathon pace with 2 min active rest

                              2 min @ 10 km pace

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Sunday 7th              Easy Long Run – 75 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 Covid-19 Summer Session 2020!!! With most races cancelled during the Summer we will host periodic time trials on Saturday’s to keep enthusiasm up and spirits flowing. It is a  LONG training session culminating with 2 Weeks of Base and 18 Weeks of Fun Training.

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 session literally running 20 weeks…we will have a couple strategically placed down weeks to allow the body to recover and keep injuries at bay.

Group 1 – Gazelles

Group 2 – Zebras

Training for Endurance Events 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 endurance events.

Thank You for joining our Summer Session and PLEASE STAY SAFE AND HEALTHY!!!