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Week 3 – November 4th thru 10th

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. Xmas Party – Sunday December 8th
4. Annual Parlauf Relay – Saturday November 30th

Monday 4th             Cross Train Day

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

Tuesday 5th             Easy/Light Run 45 minutes  

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

                              do light strides after 20 minutes of running

                              Sports Conditioning Class @ CAC-Flatirons – 10:45 am

Wednesday 6th        Fartlek Workout

                              East Boulder Rec @ 6:30 am OR Potts Field @ 5:30 pm

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

                              4 min @ half marathon effort

                              2 min active rest

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

                              take 2 min active rest after fourth 75 sec

                              4 min @ half marathon effort

                              2 min active rest

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

                              take 2 min active rest after fourth 75 sec

                              4 min @ half marathon effort

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Thursday 7th           Cross Train Day

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

                              Sports Conditioning Class @ CAC-Flatirons – 6:00 pm  

Friday 8th                Easy Shake-Out Run 45 minutes

Saturday 9th            Tempo/Hills Workout from Niwot Shopping Center @ 7:30 am

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

                              2 x 2 min steady uphill…turn…2 min steady downhill

                              take 2 min active rest after each 4 min interval

                              8 min @ marathon pace with 3 min active rest

                              2 x 2 min steady uphill…turn…2 min steady downhill

                              take 2 min active rest after each 4 min interval

                              8 min @ half marathon pace

                              active rest = Walk/slow run recovery  

                              Cool Down 5-10 minutes

Sunday 10th            Easy Long Run – 80 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.

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

Niwot Shopping Center - follow the Diagonal Highway to Niwot and take a right on Niwot Road. At the 3-way stop, take a right on 79th Street and the second left into the Shopping Center Parking Lot. Meet there for warm up to Niwot Loop Trail.

Coach's Notes

Continuous progress over the long haul is no easy task. When you’re new to something, each new experience is exactly that…a new experience. As we learn new skills, our progress is at first fast. We feel a tremendous amount of accomplishment, because we can see and feel ourselves improving and progress is obvious. Being new to something, things are very enjoyable because improvement comes very easily with little need for attention to detail. But this is a changing dynamic. As we become more proficient, the attention to detail required continuing to improve grows, as does the pressure we place on ourselves to improve. The better one gets the more effort and attention to detail it takes to improve, and the smaller the window of improvement.

This is the challenge that many coaches and athletes face. As athletes advance, the attention to detail required continuing to progress increases at a nearly exponential rate. Most athletes find there’s an inverse correlation between training detail and training enjoyment. Like anything in life, the answer is somewhere in between: neither too much detail, nor too much fun produce optimal physical progress. Three significant factors come into play when dealing with an athlete’s mindset, preparation and performance.

1. Genetic Ability
2. Desired Performance Outcome
3. Sacrifice

Think about these three components and next week I’ll elaborate a bit more on them.