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Week 3 - November 1st thru 7th

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. 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

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

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

5. Colleen De Reuck X-C Classic on November 6th…NO Group Training

    Please register online: teamboco.com

    our discount code: STRIDERS21 (20% off registration fee)

Monday 1st             Cross Train Day

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

Tuesday 2nd            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

Wednesday 3rd        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 strides (45 sec easy)

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

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

                              take 2 min active rest after fourth 2 min

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

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

                              active rest = walk/slow run recovery   

                              Cool Down 5-10 minutes

Thursday 4th           Cross Train Day

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

Friday 5th                Easy Shake-Out Run 45 minutes

Saturday 6th            Tempo Workout (NO Group Meet) OR Colleen De Reuck XC Classic

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

                              5 km XC Classic   OR

                              11 min @ marathon pace…3 min active rest

                              4 min @ half marathon pace…2 min active rest

                              9 min @ marathon pace…3 min active rest

                              6 min @ half marathon pace

                              CIM Runners take 2 min active rest

                              End 10 min @ marathon pace

                              active rest = walk/slow run recovery  

                              Cool Down 5-10 minutes

Sunday 7th              Easy Long Run – 80 minutes   

                              Relaxed Pace/Hydrate on the Run

                              Easy 5 min Walk Cool Down

                              CIM Runners – 17 miles

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.  

Coach's Notes

Week 3 of our Base Training… schedules are on the front page of the Website and NOT PASSWORD PROTECTED…however…will be starting the Week of November 8th.…as always please check where and when training will be...Light Fartlek on Wednesday and NO Group on Saturday due to Colleen’s XC Classic. Have an AWESOME Week everyone.  We WILL have a destination race in February…Surf City Half Marathon, Huntington Beach on February 6th…if you are interested in going PLEASE LET ME…thank you.

What Time Should You Stop Eating At Night

With the rise of diets like intermittent fasting many people want to know when they should close up the kitchen for the night and stop eating for a variety of reasons including weight loss and athletic performance. But like most nutrition questions…the answer isn’t cut and dried. The bulk of research available doesn’t suggest that it actually matters when you eat that last bite of food says Pamela Nisevich Bede, M.S., R.D. “all nutrition needs to be purposeful…most of us when we eat at night…it’s not because we’re starving…it’s a mindless practice.” That type of mindless snacking after dinner Bede says may contribute to unintended weight gain or sluggish next-day performance. But there are some days we just need to unwind with a snack and that’s okay. “It’s not a great habit for the long run but we’re dealing with a lot right now and at the end of the day, we need to be kind to ourselves” she says.

Here, dietitians break down what you need to know about late-night eating.

The reason there’s no hard-and-fast rule on this question is because everyone’s schedules and lifestyles are different…some people train at 5 a.m. while others log miles at 8 p.m. Generally you want to give yourself some time to digest before you go to sleep. “A general recommend- ation is to stop eating about two hours before bed to give your body time to digest and work off some of that energy” Bede says. “But if you’re hungry you need to answer that call as it’s your body’s way of saying its a little low on energy.” “There is nothing to say that there is a time of day you should stop eating because it’s all based on your individual and total daily nutrient needs and expenditure” Lindsey Pfau, M.S., R.D., C.S.S.D.says. That means if your training happens early in the day you’ll concentrate most of your caloric intake around that training to fuel and recover well. If you run later in the day you might shift a larger meal to dinner or have a snack after a workout. So long as you allow for that two-hour window before sleep it shouldn’t make a difference.

If you Goal Is Weight Loss And Maintenance

Bede, who works primarily with clients who are trying to manage their weight explains that when cutting back on calories you might feel more tired as your body adjusts but it’s still incredibly important to fuel your workouts. That means you might eat a later dinner to be properly fueled in the morning or have a snack before bed depending on your training schedule. “For early-morning runners you need to think about how this fuel tonight is preparing you for your run tomorrow” she says…noting this advice is for all runners not just those trying to lose weight. It’s not so much when you eat that’s as important as what or how much you eat. For example, Bede says…if you’re consuming excess calories in the form of brownies it doesn’t matter whether that’s at 7 p.m. or 10 p.m. Regularly consuming more calories than you burn can lead to weight gain…regardless of time of day. “There’s no research that says if you eat after 9:02 p.m. it’s stored as fat” she says. “It’s less the timing and more the food choices.”

A 2013 study published in the Journal of the American College of Nutrition did not find a relationship between eating after 5 p.m. and weight gain. An older study published in the International Journal of Obesity came to the same conclusion. On the flip side a small 2013 study published in the British Journal of Nutrition found that people who did not eat between the hours of 7 p.m. and 6 a.m. did lose weight. However…the researchers also found that while the intake of fat decreased significantly protein and carbohydrate intake didn’t decrease quite as much. That might shed light on the types of snacks the subjects ate before bed. Pfau points to a 2015 review published in Nutrients which reported that while there are mixed results when it comes to determining whether late-night eating leads to weight gain, the biggest health concerns affect night shift workers and those with Night Eating Syndrome (NES). That may be because night shift workers and those suffering from NES consume most of their calories all at once have disrupted sleep or work stressful jobs Pfau says. “It’s still a bit tough to blame it completely on the time of day and instead refer to lifestyle habits and food quantity”.   To properly fuel a morning workout while also trying to lose or maintain weight, Bede recommends nutrient-packed snacks that your body will put to work: nuts and cheese, a piece of fruit with nut butter or handful of baby carrots with hummus. “Most of us don’t get enough fruits and vegetables,” she says. “Make a sensible choice. Don’t eat fries for your extra snack.” Bede points out that what your morning workout looks like matters, too. If it’s an easy two or three-miler you probably don’t need a top-off before bed. A common pitfall of running while trying to lose weight is overestimating how many calories you need. “Your calories do need to even out,” she says. If you have a long run in the morning you’re asking a lot of your system to do it on an empty stomach and may need that extra snack before bed or to take on some calories during the run. “But if it’s a short jaunt, probably not.” It’s worth pointing out that overnight fasting, a.k.a. sleeping for six to eight hours isn’t technically considered intermittent fasting. When done correctly…ideally under the supervision of a registered dietitian…          intermittent fasting could lead to weight loss or improving your body’s ability to tap into fat stores for energy but the focus is still on quality foods.

If You Goal Is To Improve Athletic Performance

In order to run faster, harder, longer, and stronger, your meal timing is especially important. Again, it becomes not a matter of “when should I stop eating at night?” but “what should I eat before bed?” Consider the type of workout you have planned: If it’s an early-morning long run or high-intensity intervals, “you have to have fuel in the tank,” Bede says. “A snack before bed is your fuel top-off.” Similarly, if you do a late run, followed by a healthy, light dinner of protein and vegetables, you may find your stomach growling an hour or so later, so a snack could further aid your recovery. But those snacks shouldn’t be junk food. Remember: You have to make those calories work for you. Bede recommends a small serving of whole grains or a yogurt parfait. Aim for calories that are “purposeful and nutritious,” she says. As you rack up miles and increase intensity your body needs more energy and just because dinner is over and the kitchen is cleaned up doesn’t mean you should stop eating after 7 p.m. if your caloric needs aren’t yet met, Bede says. How you perform in the morning can be a good indicator of whether you need a snack before bed or before a run. If you felt sluggish for example… that might be a sign that you need more calories. “Think through what your food is doing for you,” Bede says.

Research has found that protein before bed for example can help support muscle recovery. Bede goes on to explain that having a snack of mixed macronutrients…protein, fat and carbohydrates…will help you feel full, blunt spikes in blood sugar levels and help prepare your body for a morning workout.

Choosing Between A Late Dinner Or A Pre-Bed Snack

As Pfau pointed out everyone’s schedules and goals are different…making it impossible to make a blanket recommendation about when you should stop eating for the night. Let’s say you eat dinner at 6:30 p.m. and go to sleep at 10:30 p.m. If you’re feeling hungry before bed or know you’ll need extra energy for a morning workout, Pfau and Bede recommend having a small snack around 8 or. “If you have an early-morning training session and you can’t or don’t want to eat before that, definitely have a night snack an hour or two before bed,” Pfau says. “That will be the energy you use the next morning.” But if you’re a night owl and don’t eat dinner until 8 p.m. and go to sleep around 11 p.m., you probably don’t need a snack if you’re not hungry. “Consider a later dinner as topping off for your morning run,” Bede says. “But if you’re not running until the next afternoon, you don’t have to fuel up a lot at night.” Rather than worrying about what time to stop eating, focus on the nutritional value of what you’re eating, whether it be dinner or a snack. Aim for whole, less-processed foods that support your specific training and schedule.

Remember…snack late at night if you are Hungry and not just because you are Peckish or you CAN…but if you do…make sure the snack is Healthy.