Winter Base - Group 1 - Week 4
Printer-friendly versionWeek 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!!!
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