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Week 3 - November 19th thru 25th

Monday 19th               Easy/Light Run 35-40 minutes

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

Tuesday 20th              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 21st         Light Fartlek Workout - OPTION TO MEET SATURDAY

                                IF YOU CAN'T MAKE WEDNESDAY

                                Meet @ Tom Watson Park - 7:00 am

                                NO Meeting @ 5:30 pm

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

                                6 x 3 min with 90 sec easy Run as Follows:

                                Run Odd Pick-Ups @ 70% Effort of Max

                                Run Even Pick-Ups @ 75-80% Effort of Max

                                If You Racing a Turkey Trot on Thursday...Option to do 4 pick-Ups

                                Cool Down 5-10 minutes

                                               OR

                                Easy Longer Run 60 minutes

                                Relaxed Effort-Pace/Hydrate

Thursday 22nd            HAPPY THANKSGIVING TO YOU AND YOUR LOVED ONES

                                Easy Recovery Run 35-40 minutes

                                                OR

                                Thanksgiving Turkey Trot

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

                                RACE

                                Cool Down 10-15 minutes

Friday 23rd                  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 24th              Easy Longer Run 60 minutes

                                Relaxed Effort-Pace/Hydrate

                                                OR

                                Light Fartlek Workout - Meet @ Tom Watson Park - 7:30 am

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

                                6 x 3 min with 90 sec easy Run as Follows:

                                Run Odd Pick-Ups @ 70% Effort of Max

                                Run Even Pick-Ups @ 75-80% Effort of Max

                                Cool Down 5-10 minutes

Sunday 25th                Easy Shake-Out Run 35-40 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.

Coach's Notes

Because of Thanksgiving this Week...there will be group training as follows:

Wednesday from Tom Watson Park - 7:00 am

Saturday from Tom Watson Park - 7:30 am

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.

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

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.

Striders Members Package Deals for Personal Training:

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)