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Base Week 2 - February 20th thru 26th      

House Keeping Notes

1. Weekly Schedules are NOW Password Protected 

2.  SPRING 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. Bolder Boulder - Monday May 29th

BOSTON LONG RUN SCHEDULE

Mar 5th – 22 miles

Mar 11th – 14 miles (included with workout)

Mar 19th – 17 miles

Mar 26th – 20 miles

Apr 1st – 15 miles (included with workout)

Apr 9th – 10 miles

Apr 17th – BOSTON

Monday 20th           Cross Train Day

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

Tuesday 21st           Easy/Light Run 35-40 minutes 

                              Include 4-5 x 30 sec light strides/45 sec easy within run

                              do light strides after 20 minutes of running

Wednesday 22nd      Kris 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)

                              1/2/3/4/5/4/3/2/1 min ladder…run as follows:

                              do 1 & 2 min @ 5-10 km effort…60 sec walk/run

                              do 3 min @ 10 km effort...90 sec walk/run

                              do 4 min @ 10km/half marathon...2 min walk/run

                              do 5 min @ half marathon effort…2 min walk/run

                              Cool Down 5-10 minutes

Thursday 23rd          Cross Train Day

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

Friday 24th              Easy Shake-Out Run 35-40 minutes

Saturday 25th          Continuous Tempo Workout from Pearl East Business Park @ 7:30 am

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

                              6 x 5 min (broken as 3:30 min…90 sec)…run as follows:

                              #'s 1/3/5: 3:30 min @ marathon pace…90 sec @ long run pace

                              #'s 2/4/6: 3:30 min @ half marathon pace…90 sec @ long run pace

                              30 min continuous running

                              marathoners - 2 more sets (40 min total)

                              Cool Down 5-10 minutes

Sunday 26th            Easy Long Run 65 to 70 minutes

                              Time on Legs/Relaxed Pace/Hydrate on the Run

                              5 min Walk Cool Down

                              Boston Group – Easy Long Run 18 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

Final Base Week and schedules are NOT PASSWORD PROTECTED…Group Fartlek on Wednesday and Continuous Tempo on Saturday. PLEASE always check the Website if we have a snow storm…in case we CANCEL or MOVE the training location…Thank You.               

Have a MAGIC Week Everyone!!!

The Chicken and the Egg...CONFIDENCE can seem like a mysterious phenomenon. Some days you wake and feel confident; the next day you may feel apprehensive. The same can be true with your running...one day you feel you could run forever and the next may feel like you are wearing cement block shoes.

1. What allows you to feel confident running?
2. Do you need to see good results first?

Maybe you haven't given this a lot of thought but I believe this is a huge factor in building ones confidence. Of these two illustrations, which one best describes how you relate to confidence:

1) PERFORMANCE -- yields -- CONFIDENCE

2) CONFIDENCE -- yields -- PERFORMANCE

If you picked option 1…you are in the majority. Most people believe performance leads to feeling confident. The way most runners relate to confidence is that it is fleeting, elusive or completely dependent upon results. In other words, you believe you are only as good as your last workout or race. This approach works well as long as you are running great, but doesn’t when you are not.  If you picked option 2…you have an advantage. This approach is a completely different way of relating to confidence, whereby your state of self-assurance is what leads to optimal performance. You are capable of creating a confident state of being and bringing it to workouts and then races.

If you have experienced feeling confident at any time in the past, that feeling is now part of you and can be re-created. Confidence is a state of being--a combination of your thoughts, feelings and how these physically manifest themselves -- that exists within you and is something you can tap into. So, what can you do to have a more consistent and reliable state of confidence? It all starts with awareness of what you currently believe about yourself.                                                                             

* what are your stories about your running or your chances of success                                  

* what are you saying to yourself that undermines your confidence

Words are Powerful! Even the words that never come out of your mouth but make up your self-talk or the running monologue in your head create your reality. This internal chatter is almost always in action and it shapes the way you perceive your world, yourself and your potential. The mind is always judging and assessing the events of our lives and if you think this isn't true, you haven't really been paying attention to your own internal monologue and how it's running you! And if you aren't aware of how your mind is impacting your perception of reality or your everyday world, you don't have much control over deciding how it's working for or against you. When you notice yourself in a negative state you can make it easier to generate a feeling of confidence just by changing your posture. Pick up your head, relax the shoulders and get some deep breathes in and consciously think positive thoughts.

You have a choice about your state of being, and confidence is just one of many states that you could choose. By knowing that you have the ability to generate a state of confidence, you can now start to work on developing that as a skill to use during races. Armed with this knowledge and ability, you can bring a feeling of confidence to the start line and build a positive experience in which the more confident you feel the faster you will run and the faster you run the more confident you'll feel. This can become a positive cycle that leads to optimal performance. 

Make some positive affirmations for yourself and when you start feeling tired in a workout or race…say those affirmations in your head or aloud and get back on the “positive train”.

Are you going to be the “PC” or “CP” runner…I know what I would choose every time.