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Week 2 - November 12th thru 18th

Monday 12th               Easy/Light Run 30-35 minutes

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

Tuesday 13th              No Run - Optional 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/Core Strength Work

                                Cool Down 5-10 minutes on Stationary Bike

Wednesday 14th         Light Fartlek Workout - OPTION TO MEET SATURDAY

                                IF YOU CAN'T MAKE WEDNESDAY'S

                                Meet @ Tom Watson Park - 7:00 am

                                                     OR

                                Meet @ Potts Field - 5:30 pm

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

                                4 x (1 min/2 min/1 min Combo with 60 sec easy) Run as Follows:

                                Run 1 min Pick-Ups @ 80% Effort of Max

                                Run 2 min Pick-Ups @ 70-75% Effort of Max

                                Take 2 min Easy between Sets

                                Cool Down 5-10 minutes

                                                    OR

                                Easy Longer Run 50-55 minutes

                                Relaxed Effort-Pace/Hydrate 

Thursday 15th             Easy Recovery Run 35-40 minutes

                                                     OR

                                Easy/Light Run 35 minutes

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

Friday 16th                  No Run - Optional 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/Core Strength Work

                                Cool Down 5-10 minutes on Stationary Bike

Saturday 17th              Easy Longer Run 50-55 minutes

                                Relaxed Effort-Pace/Hydrate

                                                     OR

                                Light Fartlek Workout - Meet @ East Boulder Rec - 7:30 am

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

                                4 x (1 min/2 min/1 min Combo with 60 sec easy) Run as Follows:

                                Run 1 min Pick-Ups @ 80% Effort of Max

                                Run 2 min Pick-Ups @ 70-75% Effort of Max

                                Take 2 min Easy between Sets

                                Cool Down 5-10 minutes

Sunday 18th                Easy Shake-Out Run 35 minutes

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

Fartlek - Run between -70-80% Effort of Max

Long Run – Between 60-90 sec slower than your half/full marathon goal pace

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.

Potts Field – CU Outdoor Track between Foothills Parkway and 30^th off of Colorado Avenue

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.

Coach's Notes

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 injury. Understand the 3 most common     problems runners experience, and you'll cross-train safer and gain benefit without incident.

Weak Hamstrings - the 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 help maintain form in the later stages of a race when ones form tends to deteriorate. 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 weight and try doing your exercises in front of a mirror to keep proper form.

Tight Legs - yoga and pilates build core strength, help with 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.

I work with athletes in the weight room continuously (you can buddy up with a friend if you don't want to do one-on-ones) and I offer Striders Members package deals...talk to me after training  about how I can help you get stronger.

Individual - 4 Sessions for $200 (must be used during the Winter Session)

2-Person - 4 Sessions for $160/person (must be used during the Winter Session)

Cross Training can BENEFIT and most definitely IMPROVE your Running!!!