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Week 2 - June 18th thru 24th

Monday 18th               No Run - Cross Training Day

                                Do ONE of the Following after Warm Up:

                                Warm Up 10-15 minutes on Stationary Bike - THEN

                                Lift Weights/Pilates (Mat or Reformer)/Yoga

                                Cool Down 10-15 minutes on Stationary Bike

Tuesday 19th              Easy/Light Run 35 minutes

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

Wednesday 20th        Light Fartlek Workout - OPTION TO MEET SATURDAY

                                IF YOU CAN'T MAKE WEDNESDAY'S

                                Meet @ Tom Watson Park - 6:30 am

                                Warm Up 15-20 min/Stretch/4 x 25 sec strides

                                5 x 3 minutes with 2 min easy to re-group

                                Run Pick-Ups...Nice and Controlled

                                Cool Down 5-10 minutes

                                                OR

                                Easy/Light Recovery Run 35 minutes

Thursday 21st             Easy Recovery Run 35 minutes

                                                  OR

                                Easy/Light Run 35 minutes

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

                                IF YOU DOING THE WORKOUT ON SATURDAY                                                    

Friday 22nd                 No Run - Cross Training Day

                                Do ONE of the Following after Warm Up:

                                Warm Up 10 minutes on Stationary Bike - THEN

                                Lift Weights/Pilates (Mat or Reformer)/Yoga

                                Cool Down 10 minutes on Stationary Bike

Saturday 23rd             Light Fartlek Workout - THOSE THAT DID NOT MEET WEDNESDAY

                                Meet @ Tom Watson Park - 7:30 am

                                Warm Up 15-20 min/Stretch/4 x 25 sec strides

                                5 x 3 minutes with 2 min easy to re-group

                                Run Pick-Ups...Nice and Controlled

                                Cool Down 5-10 minutes

                                               OR

                                Easy/Light Run 35 minutes

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

Sunday 24th                Easy Longer Run 50-55 minutes

                                Relaxed Effort-Pace/Hydrate

Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort

Fartlek - Run between 70-80% effort of Max

Meeting Places

Tom Watson Park - follow the Diagonal Highway to 63rd St. 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. DO NOT park @ Coot Lake.

Coach's Notes

Runners CROSS TRAIN to prevent injuries and build strength in their upper bodies, so it's ironic to get injured while cross training. Pilates and alternative forms of exercise can improve your fitness, prevent and rehabilitate injuries, promote recovery, and revive stale routines...just remember to approach them as a "runner".

Runners have their obvious strengths: power, endurance, tenacity, however, within those strengths lies the potential for weakness: quads that overpower the hamstrings, neglected upper bodies, and poor flexibility. Understanding the three most common problems for runners will help you cross train safely and effectively.

Weak Hamstrings - quads are larger and have more muscle mass than hamstrings, so generate more power. Running increases this imbalance because it's such a quad-dominated activity. One cannot expect to get the hamstrings to 100% of the strength of the quads, so work to do 50% of what the quads do and your hamstrings will be start working more efficiently.

Weak Upper Body - a strong upper body helps process oxygen more efficiently, allowing one to run faster with less effort. Adding upper-body work to your routine will also help maintain form in the later stages of a race when form typically deteriorates. Runners new to strength training tend to get injured either by lifting too much or with incorrect posture. Lift at 50-75% of your max weight and work on making sure you have proper form at all times...lifting heavier weights will ensure you are doing the exercises incorrectly...remember we looking to build strength and not excessive muscle mass.

Tight Legs - yoga and pilates build core strength, helps with mental focus, balance and flexibility. However, be careful when loosening or stretching the hamstrings, calves and hips, as pushing too far may strain the muscle or joint. Start with a Beginner's Yoga or Pilates Class and build from there. I'd recommend doing the Reformer Pilates Class over the Mat...as you'll gain great flexibility stretching as well as working the core...you would need to do some private classes before getting into a Group Reformer Class though.

Colleen is a Certified Personal Trainer and works with quite a few Striders Members and offers specials to the Club...Colleen works out of Flatiron Athletic Club, so if you are not an FAC Member there is a $8 charge per session to use the FAC facilities charged by FAC...if you interested please e-mail Colleen: cdereuck [at] msn [dot] com

Summer Rates:

1) Individual - 4 one-hour sessions for $200

2) Double-Up with a friend - 4 one-hour sessions for $160 each

If you aren't already, incorporate Cross Training into your running schedule this Summer and reap the benefits of been a stronger healthy runner.

Remember to follow the Base Schedule based on your Fitness Level right now:

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

Group 2 – took time off after Bolder Boulder and back running 3-4 times a week now