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Week 3 - June 24th thru 30th

House Keeping Notes

WEDNESDAY MORNING GROUP IS NOW MEETING @ 6:00 am

Wednesday July 10th...Pearl Street Mile - NO Group Training that evening

There'll be a Group @ 6:00 am for ALL those that do not want to run the Pearl Street Mile

Monday 24th               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 - 45 to 60 minutes

                                 Cool Down 10 minutes on Stationary Bike

Tuesday 25th              Easy/Light Run 35-40 minutes

                                 Include 5-7 x 30 sec light strides/60 sec easy within run

Wednesday 26th          Light Fartlek Workout

                                 Meet @ East Boulder Rec - 6:00 am OR 6:00 pm

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

                                 6 x 3 min with 90 sec easy to re-group

                                 Run Pick-Ups...Steady/Controlled

                                 Cool Down 5-10 minutes

Thursday 27th             Easy Recovery Run 40-45 minutes

Friday 28th                 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 - 45 to 60 minutes

                                 Cool Down 10 minutes on Stationary Bike

Saturday 29th             Light Drills/Light Steady Run/Core Work

                                 Meet @ Teller Farms Trailhead - 7:00 am

                                 Light Drills - 10 to 15 minutes

                                 Light Steady Run 30-35 minutes...which includes Pick-Ups

                                 Core Work - 10 minutes

Sunday 30th               Easy Long Run 70-75 minutes

                                 Relaxed Effort-Pace/Hydrate

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

Long – Run between 60-90 sec slower than your marathon goal pace

Fartlek - Run between 70-80% Effort of Max

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.

Teller Farms Trailhead - follow Arapahoe East past 75th Street. Go for about another mile and look for the sign on your left "East Boulder/Teller Farms" Trailhead. Go left on the dirt road down to the trailhead parking lot.

Coach's Notes

Last Week we spoke about Consistency and achieving an optimal emotional approach to training which is the key to long-term success. The different Characteristics of Consistency and how if you are able to approach training with long-term vision, persistence and patience, you will achieve the results that you set out for yourself was covered. This week we’ll discuss the Common Mistakes, High Peaks and Valleys, and Skipping the Support aspect of Consistency.

Common Mistakes – mistakes happen…repeat mistakes are called habits. Ironically, many of the mistakes are born out of a positive quality; a determined desire to improve. The motivation for gains often ends up being a barrier to success.

1) Chasing power or pace on every workout...is common amongst athletes and happens on a daily basis where a workout designed for endurance becomes an all-out battle for more power or a faster pace. A lack of patience is born out of a lack of self-confidence and a lack of confidence in the overall plan and a need for the validation that improvement brings. When a workout that is designed to be done at a lower intensity becomes a race, it will negatively affect the overall plan.

2) The inability to back-off...recovery or actively including lighter sessions to allow recuperation not only allows for better performance in the key sessions but also allows muscular and hormonal repair. Most type A athletes skip the lighter sessions, adding intensity and effort, because of a lack of patience and confidence. In its acute phase, the consequences are minor, but repeated multiple times will result in lingering fatigue, uneven energy levels and declining performance.

3) Giving up before it has begun...endurance sports can be quite frustrating as the key adaptations that provide results don’t happen overnight. In fact, some adaptations take so long that it can feel like you are going nowhere. Newbies to the sport of Running sometimes think this and give it up before giving it a realistic chance…Rome was not built in a day and neither will your Aerobic Capacity.

High Peaks and Valleys – this is probably the greatest battle a Coach will face with athletes who approach each training session as a test of their worth and potential. A good session is glorified as a massive breakthrough, while a tough session is seen as a massive failure and confidence killer. These high peaks and valleys damage self-confidence and the ability to create consistent training. To truly improve this tendency takes a good deal of coaching as well as real work by the athlete. The goal is balance: focus on doing the best job as possible to execute the session as it’s meant to be done, and move on.

Skipping the Support – the final mistake is neglecting the components of performance that support training, such as nutrition and recovery…i.e. when an athlete puts a massive effort into a training session and then “forgets” to refuel properly afterwards and then is confused by their poor performances on subsequent days. The athlete who displays long-term patience, massive persistence and a deep passion is always likely to understand the value and necessity of the supporting components.

In closing, don’t look for a magic training recipe or plan…there are none. A smart training plan, built around your needs is important, but the real magic is setting up the best possible emotional approach to training and being able to create real consistency.

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