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Base Week 2 – June 11th thru 17th

House Keeping Notes

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

Monday 11th            Cross Train Day

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

Tuesday 12th           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 13th      Fartlek Workout from East Boulder Rec – 6:30 am OR 5:30 pm

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

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

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

                              take 2 min active rest after second 2:30 min

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

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

                              run efforts @ 70-80% of max…controlled and not all out

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Thursday 14th          Cross Train Day

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

                              Adrenaline Class @ CAC-Boulder – 12:15 pm

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

Friday 15th              Easy Recovery Run 45 minutes

Saturday 16th           Hills/Tempo Workout from Tom Watson Park @ 7:00 am

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

                              4 x 60 sec steady up…turn…60 sec steady down

                              take 60 sec active rest

                              3 x 2 min steady up…turn…2 min steady down

                              take 2 min active rest

                              15 min @ marathon pace (70% effort of max)                                  

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Sunday 17th             Easy Long Run – 65 to 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

Question - Ethos of Consistency                                                                                            

Answer - Achieving an optimal emotional approach to training

During Base Training our main goal is to maintain a sustained preparation whilst building on your years of good work to evolve performance.

The Route – it is important to realize that different athletes need different recipes to provide optimal results. There are no one-size-fits all approach to training…some athletes respond well to higher volume, while others thrive on lower volume and more intensity. A training manual does not provide the secret to success…but the application of different training to different athletes, as well as an understanding of when to push and when to back off, provides results. No matter what the training recipe, the platform to make the training effective is consistency. If you really want to evolve your performance, you need to be able to consistently apply effective training stress over time. There is no short-cut, success comes out of layers and layers of effective and consistent training.

Characteristics of Consistency…for athletes to achieve consistency in training they should have:

1. long-term vision - while they need to train in the now, lack of a long-term vision will always lead to panic and loss of direction…athletes with a clear understanding of the path to success understand that no single session will make or break them.
2. patience - even long-term vision will not promise success…going on that journey requires plenty of patience and that means patience throughout the process.
3. governance – the most consistent athletes are those who have the ability to regulate when to truly apply effort…coaching can have a huge influence on this, but athletes with drive and can hold back at appropriate times will maintain consistency…athletes lacking self-governance need a good coach on their side.
4. persistence – this isn’t easy, and tough times always lie ahead in the journey to improve…positive, or expected, fatigue is a normal part of the program, and athletes who can maintain effective training when emotionally and physically challenged will be most successful.
5. passion – impossible to coach and impossible to fake…you have to love the journey to really create a consistent approach to training…an absolute must.
6. detail-oriented – so many athletes get the main part of the session right, but forget all the supporting details…recovery runs, fueling properly, warm-up and injury prevention count for something and over a long period of time, all those little things add up.

If you are able to approach training with a long-term vision, persistence and patience, you will achieve the results that you set out toward. The result of applying these characteristics to training is that you will avoid the big peaks and valleys that are so important in many athletes’ training histories. Rushing the journey, training without a plan, or hammering every session regardless of your energy level is a shortcut to negative fatigue, injury and a roller coaster of energy and performance levels. Developing these characteristics will have a positive effect on training productivity. If you experience consistent peaks and valleys of enthusiasm, injuries or wild swings in performance quality, you probably need to refine your emotional approach to training. Most injuries are as a result of a poorly designed training plan or the ineffective application of it. This may all seem quite high level and even easy to dismiss…and many athletes feel they are successful in training consistency—after all; they go each day and work hard. Unfortunately, simply showing up is not enough to produce results…it is the first key step, but ensuring effective training requires thought.

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

Group 2 – took time off and back running now…albeit very light