Winter Base - Group 1 - Week 2
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Week 2 - November 8th thru 14th
Monday 8th Easy/Light Run 35-40 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Tuesday 9th No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on the Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 10 minutes on the Stationary Bike
Wednesday 10th Light Tempo Workout
Meet @ Tom Watson Park - 7:00 am OR 9:00 am
OR Meet @ East Boulder Park - 5:30 pm
Warm Up 15-20 min/Stretch/4 x 25 sec strides
5 x 4 minutes with 2 min easy to re-group
Run Pick-Ups @ Half Marathon Effort
Cool Down 10 minutes
Thursday 11th Easy Recovery Run 40-45 minutes
Friday 12th No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on the Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 10 minutes on the Stationary Bike
Saturday 13th Easy Longer Run 60-65 minutes
Relaxed Effort-Pace/Hydrate
Sunday 14th Easy/Light Run 30-35 minutes
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek/Tempo - Run between 65-80% effort of Max
Meeting Places
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.
East Boulder Park - follow Baseline east to 55th Street. Take a right on 55th and follow the road until the sharp left turn and go for another 100 yards. Turn right into the parking lot.
Coach's Notes
You'll Notice I have given you the Option to Cross Train on Tue/Fri, however, read these notes below to make sure you are not overdoing it.
Runners Cross-Train to prevent injuries, so it's ironic, to get injured while cross-training. Pilates and Alternative forms of exercise can improve your fitness, prevent and re-habilitate injuries, promote recovery, and revive a stale routine. The trick is 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 - qualities that could lead to problems. Understanding the 3 most common problems runners experience will help you cross-train safely and benefit you without incident.
Weak Hamstrings - quads are larger and have more muscle than hamstrings, so generate more power. Running increases this imbalance because it's such a quad-dominated activity. You cannot expect to get your hamstrings to 100 percent of the strength of your quads, so work to do 50 percent of what the quads do.
Weak Upper Body - a strong upper body helps process oxygen more efficiently, which allows you 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 it deteriorates. Runners new to strength training tend to get injured either from lifting too much or lifting with incorrect posture. Lift at 50-75 percent of your max weight and try do your exercises in front of a mirror to keep proper form.
Tight Legs - yoga and pilates build core strength, mental focus, balance, and flexibility. However, in an attempt to loosen ones hamstrings, calves, and hips, one may push too far and end up with a strained muscle or joint. Start with a Beginners Class and build from that.
Cross Training can BENEFIT your Running!!!