Monday 7th                 Easy/Light Run 35-40 minutes

Tuesday 8th                No Run - Optional Cross Training Day

Wednesday 9th            Tempo/Fartlek Workout

Thursday 10th              Easy Recovery Run 35-40 minutes

Friday 11th                  No Run - Optional Cross Training Day

Saturday 12th               Easy Longer Run 65-70 minutes

Sunday 6th                  Easy/Light Recovery Run 30 minutes

 

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

Fartlek/Tempo - Run between 65-80% effort of Max

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 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.

The Winter Session seems to have gotten off to a SLOW start with this "snowy" weather. This week looks okay for training and so hope to see you all out there Wednesday. Remember, if it looks "iffy"...check the front page of the Striders Website for changes to meeting locations or cancelling of training that morning or the night before...thanks.

For those going to Huntington Beach - Surf City Half/Full Marathon...I have contacted the Event to have Boulder Striders included as one of the Running Clubs...so please wait on getting yourselves signed up...hopefully they will have it done this coming week. Please include Boulder Striders as your Club when entering...thanks.  

After reading an article about “night running” and whether it’s a good or bad idea, I thought it would be appropriate to discuss this subject as we approach “daylight” savings this Sunday. For years runners have been warned to forgo working out too close to bedtime because exercise interferes with ones sleep. The American Academy of Sleep Medicines advises avoiding strenuous exercise for as long as 6 hours before hitting the sack. The idea they say is to prevent the body from producing endorphins and other stimulants that can disturb sleep or lead to waking in the middle of the night.

However, recent research done at the University of South Carolina suggests that this is a misleading generalization. In two studies conducted at the University, subjects exercised at a moderately high intensity for 1 – 3 hours in the evening and had no trouble nodding off a mere half hour later, proving evening exercise does not disrupt sleep in all people and actually could improve sleep quality following exercise.

Without contradicting myself now and having just told you that night running is okay, if you do have to choose between staying up late to run and setting the alarm for a pre-dawn rise, some experts say you should hit the hay. At the end of a long day, you’re likely to be less coordinated and more prone to falling. Besides, running can enhance mood and productivity, so a morning run could help you function better during the day. The problem is, few runners have the luxury of running whenever they want, so night running becomes a necessity if they want to get out and train during the winter months.

Here’s some Basic Advise from the Experts on Running in the Dark:

(i)               it takes time to get accustomed to running in the dark, so keep initial outings short

(ii)              wear reflective apparel, leave the i-pod at home and carry your cell phone

(iii)            a group makes you visible to approaching pedestrians and cyclists

(iv)            when using your headlamp, focusing on the circle of light can cause tunnel vision and feelings of nausea, so try taking your eyes off the light for brief periods

Let’s stay upright this winter during the evening runs, wear our headlamps, watch for other runners and cyclists and have fun on the bike paths with our workouts.