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Week 1 - February 13th thru 19th

House Keeping Notes

1. Saturday Group Training for the Spring – 7:30 am
2. Weekly Schedule POSTED on the front page of the Website during Base Training

Long Run Schedule for Spring Marathons:

Feb 19th – 20 miles

Feb 26th – 16 miles

Mar 5th – 21 miles

Mar 12th – 15 miles

Mar 19th – 18 miles

Mar 26th – 21 miles

Apr 2nd – 15 miles

Apr 9th – 10 miles

Apr 17th - BOSTON

Monday 13th            Cross Train Day

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

Tuesday 14th            HAPPY VALENTINE’S DAY EVERYONE!!!

                              Easy/Light Run 30 minutes

                              Include 5 x 30 sec light strides/60 sec easy within run

                              Do Light Strides after 15 minutes of Running

                              Marathoners – 45 minutes

Wednesday 15th        Light Fartlek Workout 

                              Meet @ East Boulder Rec – 6:30 am

                              Meet @ Potts Field – 5:30 pm    

                              Warm Up 10-15 min/Stretch/4 x 30 sec strides

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

                              4 x 2 min @ half marathon effort with 90 sec easy

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

                              take 2 min active rest after each set

                              active rest = walk/slow run   

                              run efforts @ 70-80% of max…controlled efforts

                              marathoners…end 4 x 2 min @ half marathon effort with 90 sec easy  

                              Cool Down 5-10 minutes

Thursday 16th           Easy Recovery Run 30 minutes

                              Marathoners – 50 minutes 

                              Plyo’s Class @ CAC-Flatirons – 6:00 pm

Friday 17th               Cross Training Day

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

Saturday 18th           Short Hills/Tempo Workout from Niwot Shopping Center @ 7:00 am

                              Warm Up 10-15 min/Stretch/4 x 30 sec strides

                              4 x 45 sec short hill…75 sec down recovery…each interval = 2 min

                              6 min @ half marathon pace with 2 min active rest on the flats

                              4 x 45 sec short hill…75 sec down recovery…each interval = 2 min

                              6 min @ half marathon pace on the flats

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Sunday 19th             Easy Long Run – 45 to 50 minutes

                              Marathoners – 17 miles

                              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

Welcome to Spring Training…we are starting early than normal which is great as the enthusiasm is tremendous to keep going. We’ll Prep this Spring for those racing marathons and Bolder Boulder on May 29th!!!

The first 4 weeks of training are "Base" which allows those of you getting back into the swing of running a chance to build SLOWLY and at your OWN pace…and for those that just completed the Winter Session…to slow down and let the body regroup. There are 2 Schedules based upon your current Fitness Level…please follow the one appropriate to where you are with your running. If you have been off running for a while or not quite up to speed, either Skip one of the Easy Days or Reduce the time of a run on a given day.

As always…the GOAL is to work on getting you Aerobically strong...and building on your Anaerobic Capacity to get you faster.

We will use the trails more often now…so please remember when using them and of course the bike paths as a Group:

1) To Display Good Etiquette.

2) Go Single File when other Runners, Bikers or Walkers approach

3) When Re-Grouping always check behind before Turning

4) Don’t assume a dog won’t jump at you when passing them

5).And Most Important Greet your Fellow Runners

You’ll be amazed how far a “thank you”…”you welcome”…”saying hello”…and not been a “trail hog” goes with others using the paths we use.

Be SMART…Stay HEALTHY…and ALWAYS HAVE FUN out there!!!