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Week 2 - October 31st thru November 6th   

House Keeping Notes

1. Weekly Schedules are on the front page of the Website…NO Password necessary 

2.  FALL/WINTER Saturday Meeting time @ 7:30 am

3. Weekly Strength with Colleen @ 4:30 pm on Monday’s and Thursday’s via Zoom Virtual

    personal meeting id #: 463-600-3626…password: 103802

    cost = $45/month payable thru Venmo @ the beginning of each month…@Darren-DeReuck

4. Core/Strength with Darren on Zoom @ 11:00 am on Tuesday   

    Core/Abs with Darren on Zoom @ 11:00 am on Thursday (no class this week)

    30 min class - $5 and payable thru Venmo (@Darren-DeReuck)

    meeting #: 463-600-3626…password: 103802

Monday 31st            Cross Train Day

                              Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

Tuesday 1st             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

Wednesday 2nd       Light Fartlek Workout

                              East Boulder Rec @ 6:30 am OR Pearl East Business Park @ 5:30 pm

                              Warm Up 15 min/Stretch/4 x 30 sec light strides (45 sec easy)

                              4 x 75 sec @ 10 km effort...60 sec easy

                              take 90 sec active rest after fourth 75 sec

                              3 x 2 min @ half marathon effort…60 sec easy

                              take 90 sec active rest after third 2 min

                              4 x 75 sec @ 10 km effort...60 sec easy

                              take 90 sec active rest after fourth 75 sec

                              3 x 2 min @ half marathon effort…60 sec easy

                              take 90 sec active rest after third 2 min

                              4 min progression…increase pace each minute

                              (start @ marathon effort…end @ 10 km effort)

                              active rest = walk/slow run recovery 

                              Cool Down 5-10 minutes

Thursday 3rd           Cross Train Day

                              Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

                              NYCM Runner’s – am. Shake-Out Run 40 minutes

Friday 4th                Easy Shake-Out Run 40 minutes

                              NYCM Runner’s – Complete Day Off

Saturday 5th            Colleen's X-C Race

                              Warm Up 20 min/Stretch/4 x 30 sec strides (45 sec walk/run)

                              RACE

                              Cool Down 15 minutes

                                                     OR

                              Tempo Workout from Tom Watson Park @ 7:30 am

                              Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec easy)

                              15 min @ marathon pace...4 min active rest

                              10 min @ marathon pace...3 min active rest

                              5 min @ half marathon pace

                              active rest = walk/slow run recovery 

                              Cool Down 5-10 minutes

                              am. NYCM Runner’s – Race Prep

                              Warm Up 10-15 min/Stretch/4 x 30 sec strides (45 sec easy)

                              4 x 90 sec @ race pace…90 sec walk/easy run

                              Cool Down 5-10 minutes 

Sunday 6th              Easy Long Run – 80 minutes   

                              Time on Legs/Relaxed Pace/Hydrate on the Run

                              5 min Walk Cool Down

                              NYCM                                   

                              Warm Up 10 min/Stretch/4 x 30 sec strides (45 sec easy)

                              RACE

                              Cool Down 10 minutes Easy Walk

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.

Pearl East Business Park – take the Pearl Street off ramp from Foothills Parkway and head east on Pearl Parkway. Take a right turn onto Pearl East Circle and then your first left and look to park close to the bike path.  

Tom Watson Park - follow the Diagonal Highway to 63rd Street. 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 Street. DO NOT park @ Coot Lake.

Coach's Notes

Base Week 2 and schedules are NOT PASSWORD PROTECTED (located on the front page of the Website)…Light Fartlek on Wednesday and Tempo on Saturday. Have an AWESOME Week Everyone!!!

Which is HARDER…Marathon or Ironman Training?

A team of researchers settles 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.