Winter Base - Group 1 - Week 4

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Posted Sat, 2010-11-20 13:24 by Darren De Reuck
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Week 4 - November 22nd thru 28th
Monday 22nd              Easy/Light Run 40-45 minutes
                                   Include 5 x 30 sec light strides/60 sec easy within run
Tuesday 23rd              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 24th          Tempo/Fartlek Workout
                                   Meet @ Tom Watson Park - 7:00 am OR 9:00 am
                                   NO Meeting @ 5:30 pm (please join either Morning Group)
                                   Warm Up 20 min/Stretch/4 x 25 sec strides
                                   Start with 4 x 75 sec @ 10 km Effort with 60 sec easy
                                   Then 3 x 4 minutes with 2 min easy @ Half Marathon Effort
                                   End with 4 x 75 sec @ 10 km Effort with 60 sec easy
                                   Take 2 min Easy between Sets
                                   Cool Down 10 minutes
Thursday 25th             Easy Recovery Run 45-50 minutes
                                   HAPPY THANKSGIVING
Friday 26th                  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 27th              Easy Longer Run 80 minutes
                                   Relaxed Effort-Pace/Hydrate 
Sunday 28th                Easy/Light Run 40 minutes
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek/Tempo/Sustained - Run between 65-90% effort of Max
Meeting Places
Tom Watson Park - follow the Diagonal Hwy to 63rd St. 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 St. DO NOT park @ Coot Lake.
Coach's Notes
THERE WILL BE NO TRAINING ON WEDNESDAY NOVEMBER 24TH @ 5:30 PM BECAUSE OF THANKSGIVING. THE 7:00 AM AND 9:00 AM GROUPS WILL MEET, SO EVERYONE IS WELCOME TO ATTEND THEN – THANKS FOR YOUR UNDERSTANDING.
Official Training starts the Week of November 29th and Schedules WILL BE password protected. So all NEW Members need to get themselves registered and approved by myself.
These past 4 weeks have gone by pretty fast. During the 12 week training, the schedule will get tougher with higher volume and more intensity. Please listen to your bodies and adjust your training accordingly by cross training on recovery runs and backing off on pace during the harder workouts. If you miss a workout, don't try make it up, instead put it in the history book and move forward. The Coach's and myself are available to answer your training questions at practice, so please ask if you need some help.
Over the Xmas/New Year period from Dec 20th through Jan 2nd, there will be limited meeting times, so please check those two weeks of weekly schedules to see what days and times will be available. Thanks in advance for your understanding here.
Happy Thanksgiving EVERYONE!!! 
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