Fall Base - Week 3 - Zebras
Printer-friendly versionShareThisWeek 3 - October 28th thru November 3rd
House Keeping Notes
1. Weekly Schedules ARE NOT Protected and on the front page of the Website
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
30 min class - $5 and payable thru Venmo (@Darren-DeReuck)
meeting #: 463-600-3626…password: 103802
5. Discount Code for Zealios Products (25%): ZupBOULDERSTRIDERS
Website: www.teamzealios.com
6. Tentative Date for Xmas Party – Saturday December 14th @ the Alschuler’s
7. NO Training on Saturday November 2nd – Please support the Colleen De Reuck
X-C Classic 5 km…website: teamboco.com/#/colleendereuckxcclassic
Monday 28th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 29th Easy/Light Run 40 minutes
Include 5 x 30 sec light strides…45 sec walk/run
do light strides after 20 minutes of running
Wednesday 30th 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)
6 min run as follows: 2 min @ marathon effort... 2 min @ half marathon
effort...2 min @ 10 km effort
take 2 min active rest
6 x 60 sec @ 10 km effort...60 sec walk/run
take 2 min active rest after sixth 60 sec
4 min run as follows: 2 min @ half marathon effort…2 min @ 10 km effort
take 2 min active rest
4 x 60 sec @ 10 km effort...60 sec walk/run
take 90 sec active rest after fourth 60 sec
end 2 min @ 10 km effort
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 31st Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Friday 1st Shake-Out Run 40 minutes
Include 5 x 45 sec light strides…60 sec walk/run
Saturday 2nd 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 ON YOUR OWN
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)
12 min @ marathon pace...3 min active rest
5 min @ half marathon pace...2 min active rest
8 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 walk/run)
4 x 90 sec @ race pace…90 sec walk/easy run
Cool Down 5-10 minutes
NO Plyo’s/Drills/Strength @ 9:30 am – Centennial Track
Sunday 3rd Easy Long Run – 75 minutes
Time on Legs/Relaxed Pace/Hydrate on the Run
5 min Walk Cool Down
NYCM - God Speed and Have Fun
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
Base Week 3 of our FALL/WINTER Training…schedules are NOT PASSWORD PROTECTED (located on the front page of the Website)…Fartlek on Wednesday and X-C Race or Tempo on Saturday. Have an AWESOME Week Everyone!!!
Following up from where I left off last week and an athlete’s ability to deal with their mindset, preparation and performance…we all know that GENETIC ABILITY is involuntary…while PERFORMANCE plays a significant role in the outcome on any given day and SACRIFICE is a choice which doesn’t necessarily come that easily.
SACRIFICE is what we will focus on here as it is not typically an enjoyable experience. It can imply loss. Runners make sacrifices to pursue their training and racing goals. Time with family and friends, money, giving up ones favorite food or beverage for a period of time. These are things we give up to some extent because we are devoting so much time and energy to our running and these are times we will never get back. We deem these sacrifices to be worthwhile, because the ultimate reward of performance makes them so. But to help make these sacrifices palatable, the reward cannot reside only in the destination. The journey must provide us some sense of achievement, or enjoyment as well. This is where fun enters into the equation.
Sacrifice and Fun are the yin and yan of running improvement. They appear as polar opposites, yet in reality cannot exist without each other. Sacrifice without fun could lead to an eventual situation where the body begins to fail to respond to the applied physical load, despite perfect restoration. This may sound like a crazy concept, as inputs should provide outputs, but the human body is complex, and even perfect inputs without enjoyment will not provide the performance that the inputs promise. Both intrinsic and extrinsic motivations fail to arouse athletes who are too focused on the details of their training without taking the time to make some of it fun. The ultimate goal of any runner’s training should be to use as much training detail and sacrifice as possible, while still making sure that training remains enjoyable-pick your battles and know where details and sacrifice are most critical for you. Detail without fun and fun without detail, while effective in creating a fit and functioning athlete, will only result in an athlete who is a mere fraction of who they could be.
Keeping training fun while still considering the need for detail is no easy task and so thinking outside the box and looking for opportunities in areas, we may not normally see are imperative. A good starting point is to make sure that our initial mind-set is appropriate. Training is little more than the application of stress over time. We control the faucet on how that stress is applied and must see it for what it is. Fun can be easily applied to training if we view training as the management of a runner’s stress budget. Inherent in this is the idea that stress can come in many different flavors. To think along these lines, we need to veer away from the detail-oriented mind-set that workouts are the catalyst for performance, and into the mind-set of maintaining the “spirit of the workout”.
If we all keep an open mind to our training and go into workouts and let things unfold, not only will we gain improvement, but one can have fun doing it and show huge gains.