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Week 1 - June 5th thru 11th       

House Keeping Notes                                                                                                                                       

1. Weekly Schedules are Password Protected 

2. SUMMER Base Saturday Meeting time @ 7:30 am (thru June 24th)

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. Discount Code for Zealios Products: ZupBOULDERSTRIDERS

    Website: www.teamzealios.com                                                             

Monday 5th              Cross Train Day

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

Tuesday 6th              Easy/Light Run 40 minutes

                               Include 5 x 30 sec light strides…45 sec walk/run within run

                               do light strides after 20 minutes of running

Wednesday 7th         Group Ligth Combo Fartlek Workout  

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

                               Warm Up 15 min/Stretch/4 x 30 sec light strides…45 sec walk/run

                               4 x (75 sec/2 min 30 sec/75 sec)…run as follows:

                               do 75 sec @ 10 km effort...60 sec walk/run

                               do 2:30 min @ half marathon effort…75 sec walk/run

                               take 2 min active rest after each combo set

                               active rest = walk/slow run recovery

                               Cool Down 5-10 minutes

Thursday 8th            Cross Train Day

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

Friday 9th                 Group Tempo Workout from East Boulder Rec @ 6:30 am

                               Warm Up 15 min/Stretch/4 x 30 sec strides…45 sec walk/run

                               9 min @ marathon pace…3 min active rest

                               3 min @ half marathon pace…90 sec active rest

                               8 min @ marathon pace…3 min active rest

                               2 min @ half marathon pace…90 sec active rest

                               7 min @ half marathon pace…2 min active rest

                               1 min @ 10 km pace

                               active rest = walk/slow run recovery 

                               Cool Down 5-10 minutes

Saturday 10th           Easy Shake-Out Run 40 minutes

                               Boulder 70.3 – Volunteering @ Run Aid Station #1

Sunday 11th             Easy Long Run 70 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 1st parking lot and tennis courts towards the Rec Center. Park on the West Side of the Rec Center Lot close to the tennis courts.

Coach's Notes

Summer Base Week 1 and YOUR schedules are NOT PASSWORD PROTECTED…Group Fartlek on Wednesday and Tempo/Light Sustain on Saturday.

Have a MAGIC Week Everyone!!!

Welcome to Summer Training EVERYONE!!!

It’s a LONG training session culminating 3 Weeks of Base and 15 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 of running 18 weeks…we will have a couple light 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...and LISTEN to your BODY!!!