Winter Base - Week 2 - Gazelles
Printer-friendly versionWeek 2 - October 26th thru November 1st
House Keeping Notes
1. Weekly Schedules are on the front page of the Website…NO Password necessary
2. FALL//WINTER Saturday Meetings time is 7:30 am
3. Core Strength with Colleen on Zoom @ 4:30 pm - Monday Oct 26th
personal meeting id #: 463-600-3626 password: 103802
$10/class – payable thru Venmo…@Darren-DeReuck
Monday 26th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Virtual Core Strength with Colleen on Zoom @ 4:30 pm
Tuesday 27th Easy/Light Run 40 minutes
Include 5 x 30 sec light strides/60 sec easy within run
do light strides after 20 minutes of running
Join Darren for Core Strength @ 11:00 am thru Virtual Zoom
30 min class - $5 and payable thru Venmo (@Darren-DeReuck)
meeting #: 463-600-3626…password: 103802
Wednesday 28th Fartlek Workout from East Boulder Rec @ 6:30 am OR 5:30 pm
PLEASE BRING YOUR MASK...THANK YOU
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec)
4 x 75 sec @ 10 km effort with 60 sec easy
take 2 min active rest after fourth 75 sec
2 x 2:30 min @ half marathon effort with 90 sec easy
take 2 min active rest after second 2:30 min
4 x 75 sec @ 10 km effort with 60 sec easy
take 2 min active rest after fourth 75 sec
2 x 2:30 min @ half marathon effort with 90 sec easy
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 29th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Join Darren for Core Strength @ 11:00 am thru Virtual Zoom
30 min class - $5 and payable thru Venmo (@Darren-DeReuck)
meeting #: 463-600-3626…password: 103802
Friday 30th Easy Shake-Out Run 40 minutes
Saturday 31st Undulating Tempo Workout from Lefthand Trailhead - 7:30 am
PLEASE BRING YOUR MASK...THANK YOU
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec easy)
2 min @ 10 km pace with 60 sec active rest
9 min @ marathon pace with 3 min active rest
4 min @ half marathon pace with 2 min active rest
9 min @ marathon pace with 3 min active rest
4 min @ half marathon pace with 2 min active rest
2 min @ 10 km pace
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Agility/Strength with Coach D @ Centennial Middle School – 9:45 am
weights/thera band - $10/class
Sunday 1st Easy Long Run – 70 minutes
Relaxed Pace/Hydrate on the Run
Easy 5 min Walk Cool Down
Easy/Light/Recovery Run - Conversational Pace/Relaxed Effort
Long Run – 60-90 sec Slower than your Marathon Goal Pace
Tempo/Sustained - Run between 70-80% Effort of Max
Fartlek – Playing with Fast/Slow Speed
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)
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 close to the tennis courts.
Lefthand Trailhead - follow Highway 36 north until Neva Road…take a right on Neva and go about a mile…trailhead will be on the right. If you coming from the east side take a left off of 63rd onto Niwot and go west thru the s- bend…trailhead will be on your left about a mile up.
Coach's Notes
Virtual Core Strength training on Zoom @ 4:30 pm on Monday’s. Join Colleen for GREAT strength workouts…PLEASE take advantage of this session for $10 payable thru Venmo to Darren’s account: @Darren-DeReuck.
Why Fall Running Is The Best…Hannah McGoldrick
Summer miles can be hot, steamy, sweaty, and sticky…which means you’re most likely welcoming the first days of fall like.
The first cool morning you step out your door is quite literally a breath of fresh air and the temps are perfect…neither too hot nor too cold. While you may not be gearing up for any fall races at the moment due to the coronavirus pandemic…the motivation to run while taking in the views of colorful leaves and feeling them crunch beneath you is at an all-time high.
Here are eight more reasons fall is the actual best season for runners.
- cool mornings have you jumping out of bed
- you get to wear your cool-season apparel
- every run is a color run with the changing of the leaves
- you’re no longer sweating buckets on your training runs
- sometimes you just can’t resist frolicking in the leaves
- all that running means you get to enjoy the PSL (pumpkin spiced latte)
- and pretty much every other pumpkin-flavored thing
- and lastly…all the great food the fall offers
Which is HARDER…Marathon or Ironman Training? A team of researchers settled the debate once and for all. Put an Ironman competitor and a marathoner in the same room, and it will inevitably turn into a battle of the one-ups: “I run a marathon after a 112-mile bike ride in the heat!” the Ironman triathlete boasts. “Shuffling doesn’t count!” the marathoner retorts. “I actually run!” And so it goes. Though there’s really no way to quantify which race is actually harder (suffering, after all, is individual), an international team of researchers compared the training load of the two events to see if one has more impact than the other.
“It is a study based on the typical friends’ conversation comparing ‘what’s tougher?’ says lead researcher Jonathan Esteve-Llano, “Dr. Cejuela, Dr. Cardona, Dr. Moreno-Perez and I are also professional coaches. That’s why most of our research is like this, trying to solve our daily questions, searching for our needs, with the scope of improving our training programs.”
After identifying 15 marathoners and 15 Ironman triathletes at comparable age, weight, body type, VO2max levels, endurance experience, and performance levels, the researchers put their athletes to work training for their respective events. Using an analysis of physiological data and daily training logs, the researchers calculated several ratios involving training load, training time, competition time. The result? The preparation for a marathon is harder. Much of this has to do with the concentration of the training—Ironman training typically has more volume, but less intensity, than a typical marathon training protocol. This may help to explain why training for a stand-alone marathon, especially one involving a PR or Boston qualification time, can leave even the steeliest Ironman triathletes feeling wrecked. “We do not try to fade the achievement of an Ironman-distance training at all, but in terms of amount of load per time unit, it showed to be harder the average marathon training dose,” says Esteve-Llano. Though this puts an end to the “whose training is harder” debate, we suspect there will still be much smack talk between the two crowds of endurance athletes. There is, after all, so much fodder for it: tri shorts vs split shorts, all the gadgets vs. running tech-free, and, of course, the always-heated debate about body hair.
I guess Runners Rule and Triathletes need to Respect runners more.
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