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Week 4 - November 10th – 16th

Monday 10th               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 – 60 min

                                 Cool Down 5-10 minutes on Stationary Bike

Tuesday 11th              Easy/Light Run 40-45 minutes

                                 Include 6 x 30 sec light strides/60 sec easy within run

Wednesday 12th          Fartlek Workout 

                                 Meet @ East Boulder Rec - 7:00 am

                                                 OR

                                 Meet @ Potts Field - 5:30 pm

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

                                 Start 2 x 2 min 30 sec with 90 sec easy to re-group

                                 Then 2 x 5 min with 2 min easy to re-group

                                 End 2 x 2 min 30 sec with 90 sec easy to re-group

                                 Run Pick-Ups Steady/Controlled @ 70-80% Effort of Max

                                 Cool Down 5-10 minutes

Thursday 13th             Easy Recovery Run 40-45 minutes

                                 Lift Weights/Pilates (Mat or Reformer)/Yoga/Core Strength – 60 min

                                 NO Plyo’s Class @ CAC-Flatirons  

Friday 14th                  No Run – Day Off

Saturday 15th              Tempo Workout

                                 Flatirons Running Store – 7:30 am

                                 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 @ Long Run Effort @ 60-65% Effort of Max

                                 Take 2 min Active Rest to Re-Group

                                 Cool Down 5-10 minutes

                                 NO Functional Strength Work…Coach is in Arizona

                                 Colorado Club X-C Championships

                                 Women's Team Race - 9:00 am

                                 Men's Team Race - 10:00 am

Sunday 16th                Easy Shake-Out Run 35-40 minutes

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

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

Hills - Work on Good Form (drive with arms/relax the shoulders/get up on toes/quick

          turnover/mid-foot strike on the downs/look 5-10 feet in front of yourself)

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.

Potts Field – CU Outdoor Track between Foothills Parkway and 30th off of Colorado Avenue

Flatirons Running Store – follow Table Mesa west from Foothills Parkway. Take a left onto Broadway and after a round 200 yards take a right into the parking lot just south of the running store. If you are on Broadway coming south from the University…keep going south past Table Mesa and then a right into the parking lot around 200 yards after Table Mesa.

Coach's Notes

Official Training starts the Week of November 17th and Weekly Schedules WILL BE password protected. So you will need to make sure your "username" and "password" is in working order.

These 4 weeks of Base have flown by...over the next 12 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, just move on with the weekly schedule. I am available to answer your training questions at practice, there is NO silly question...if you are unsure…please ask.

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 eliminating 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!!!