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Week 4 - November 11th thru 17th

Monday 11th               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

Tuesday 12th              Easy/Light Run 40-45 minutes

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

Wednesday 13th         Light Fartlek Workout 

                                Meet @ East Boulder Rec - 6:30 am OR 5:30 pm

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

                                2 x (2 min 30 sec/5 min/2 min 30 sec) as follows:

                                Run 2 min 30 sec @ 80% effort of max with 90 sec easy

                                Run 5 min @ 70-75% effort of max with 2 min easy

                                Take 2 min Easy between Sets

                                Cool Down 5-10 minutes

Thursday 14th             Easy Recovery Run 40-45 minutes

Friday 15th                  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 16th              Continuous Tempo Workout - Meet @ Tom Watson Park - 7:30 am

                                Light Drills - 10 to 15 minutes

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

                                3 x 10 min Run as Follows:

                                7 min Pick-Up Steady/Controlled @ 70-75% Effort of Max

                                3 min Recovery @ Long Run Effort

                                    Cool Down 5-10 minutes

Sunday 17th                Optional Easy Shake-Out Run 35-40 minutes

                                                        OR

                                Colorado Club X-C Champs

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

                                Women - 4 km...Men - 6 km

                                Cool Down 10-15 minutes

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

Fartlek/Tempo - Run between 70-80% effort of Max

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

Meeting Places

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.

Tom Watson Park - follow the Diagonal Highway 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. DO NOT park @ Coot Lake.

Coach's Notes

Official Training starts the Week of November 18th and Weekly Schedules WILL BE password protected. So you will need to make sure your "username" and "password" are working.

Once again, these 4 weeks of Base have flown by...over the next 14 weeks of training, the weekly schedule will get tougher with higher volume and more intensity. Please listen to your bodies and adjust your training accordingly...cross train instead of doing recovery runs and back-off on your pace during the harder workouts...if necessary. If you happen to miss a workout, don't try make it up the next day, move on with the weekly schedule. The Coach's and I are available to answer your training questions at practice, there is NO dumb or silly question... please ask if you are not sure.

Over the Thanksgiving Week...there will be training on Wednesday 27th @ 6:30 am but no evening group that day...and then training on Saturday 30th @ 7:30 am. Thanks in advance for your understanding here.

Here some TIPS for Weight Loss:

1) Don't Swallow your Pride - humiliation can be tough on your waistline...when you're feeling ashamed, you're more likely to overeat, according to research. Food can make you feel better about yourself, helping you overcome threatened social status. If you fail at something, recall a success...you'll feel better and be less inclined to use food as a coping mechanism.

2) Eat Fat to Shed Fat - make a hard diet easier: researchers report that you're more likely to stick to a fasting diet if you eat plenty of fat. The study participants severely limited their calorie intake every other day...those who ate 45 percent of their calories from fat on fast days were more likely to succeed than those who ate less fat. The reason? They didn't feel as deprived.

3) No Fooling - don't commit these label-reading errors:

(a) think that "fair trade" is "healthy". People who were told that chocolate came from a fair-trade supplier rated it lower in calories than an equal kind without a fair-trade claim according to research in Social Psychological and Personality Science.

(b) assume that organic food can't make you fat. Research in the International Journal of Consumer Studies found that people think organic products have less fat, calories, and sugar. Organic producers try eliminate chemicals--not calories.

(c) equating "reduced sugar" with "low-calorie". A study from the U.K. showed that people felt deceived when they were told some reduced-sugar foods were actually only 1 to 6 percent lower in calories than the foods standard counterparts. Look at both sugar and calories on labels.

4) E.Z. on the O.J. - it doesn't matter if it's fresh or squeezed or from the carton. Drinking juice at breakfast can stall your fat burner, according to a study in the journal Advances in Nutrition. When people drank OJ at breakfast, their resting fat oxidation--the rate at which their bodies burned fat--fell an average of 20 percent over the next 2 hours. Your body prioritizes carb burning over fat burning, so when sugar from juice hits your bloodstream, your body works on it first...so if you want to drink juice at breakfast, reduce your carb load by forgoing toast or cereal.

Have a Great last week of Base Training!!!