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Week 3 - November 9th thru 15th

House Keeping Notes

1. Saturday December 12th…NO Group Training – Santa Stampede 10 km…discount code = SANTA 15 which expires on Nov 16th…www.SantaStampede.com
2. Colorado X-C Club Champs on Saturday November 21st…let’s get some teams together to represent Boulder Striders 

Monday 9th                 No Run - Cross Training Day

                                  Do ONE of the Following after Warm Up:

                                  Warm Up 10 minutes on the Stationary Bike or Elliptical Machine

                                  Lift Weights/Pilates (Mat or Reformer)/Yoga/Core Strength – 60 min

                                  Cool Down 10 minutes on Stationary Bike or Elliptical Machine

Tuesday 10th               Easy/Light Run 40 minutes

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

Wednesday 11th          Light Fartlek Workout 

                                  Meet @ East Boulder Rec - 6:30 am

                                                       OR

                                  Meet @ Potts Field - 5:30 pm (bring your Headlamp)

                                  Warm Up 10-15 min/Stretch/4 x 25 sec strides

                                  4 x 45 sec quick turnover with 75 sec easy

                                  Take 2 min easy after last 75 sec      

                                  5 x 4 min with 2 min easy @ 70-75% Effort of Max…NOT All Out

                                  Cool Down 5-10 minutes

Thursday 12th             Easy Recovery Run 40-45 minutes

                                  Sports Conditioning @ CAC-Flatirons – 6:00 pm

Friday 13th                  No Run - Cross Training Day

                                  Do ONE of the Following after Warm Up:

                                  Warm Up 10 minutes on the Stationary Bike or Elliptical Machine

                                  Lift Weights/Pilates (Mat or Reformer)/Yoga/Core Strength – 60 min

                                  Cool Down 10 minutes on Stationary Bike or Elliptical Machine

Saturday 14th              Tempo Workout - Meet @ Tom Watson Park - 7:30 am

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

                                  Start 15 min @ half marathon effort with 4 min active rest

                                  Then 10 min @ half marathon effort with 3 min active rest

                                  End 5 min @ 10 km effort

                                  Cool Down 5-10 minutes

Sunday 15th                Complete Day Off

Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort

Tempo - Run between 70-75% Effort of Max

Sustained - Run between 80-85% Effort of Max

Fartlek/Track – Playing with Fast/Slow Speed

Long Run – Between 60-90 sec slower than your half/full marathon goal pace

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.

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

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

Coach's Notes

Ethos of Consistency…achieving an optimal emotional approach to training is the key to long-term success. As we go through Base Training our main goal is to create a session of sustained preparation and build on summer’s good work to evolve performance.

The Route – it is important to realize that different athletes need different recipes to provide optimal results. There are no one-size-fits all approach to training…some athletes respond well to higher volume, while others thrive on lower volume and more intensity. A training manual does not provide the secret to success…but the application of different training to different athletes, as well as an understanding of when to push and when to back off, that provides results. No matter what the training recipe, the platform to make the training effective is consistency. If you really want to evolve your performance, you need to be able to consistently apply effective training stress over time. There is no short-cut, success comes out of layers and layers of effective and consistent training.

Characteristics of Consistency…for athletes to achieve consistency in training they should have:

1. long-term vision - while they need to train in the now, lack of a long-term vision will always lead to panic and loss of direction…athletes with a clear understanding of the path to success understand that no single session will make or break them.
2. patience - even long-term vision will not promise success…going on that journey requires plenty of patience and that means patience throughout the process.
3. governance – the most consistent athletes are those who have the ability to regulate when to truly apply effort…coaching can have a huge influence on this, but athletes with drive and can hold back at appropriate times will maintain consistency…athletes lacking self-governance need a good coach on their side.
4. persistence – this isn’t easy, and tough times always lie ahead in the journey to improve…positive, or expected, fatigue is a normal part of the program, and athletes who can maintain effective training when emotionally and physically challenged will be most successful.
5. passion – impossible to coach and impossible to fake…you have to love the journey to really create a consistent approach to training…an absolute must.
6. detail-oriented – so many athletes get the main part of the session right, but forget all the supporting details…recovery runs, fueling properly, warm-up and injury prevention count for something and over a long period of time, all those little things add up.

If you are able to approach training with a long-term vision, persistence and patience, you will achieve the results that you set out toward. The result of applying these characteristics to training is that you will avoid the big peaks and valleys that are so important in many athletes’ training histories. Rushing the journey, training without a plan, or hammering every session regardless of your energy level is a shortcut to negative fatigue, injury and a roller coaster of energy and performance levels. Developing these characteristics will have a positive effect on training productivity. If you experience consistent peaks and valleys of enthusiasm, injuries or wild swings in performance quality, you probably need to refine your emotional approach to training. Most injuries are as a result of a poorly designed training plan or the ineffective application of it. This may all seem quite high level and even easy to dismiss…and many athletes feel they are successful in training consistency—after all; they go each day and work hard. Unfortunately, simply showing up is not enough to produce results…it is the first key step, but ensuring effective training requires thought.

Let’s ALL stay on the TRACKS and prevent any DERAILMENT!!!