Spring - Base Week 2 - Zebras
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House Keeping Notes
1. Weekly Schedules ARE NOT 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. Discount Code for Zealios Products (25%): ZupBOULDERSTRIDERS
Website: www.teamzealios.com
BOSTON LONG RUN SCHEDULE
Mar 3rd – 14 miles (included with workout)
Mar 10th – 22 miles
Mar 17th – 16 miles
Mar 24th – 20 miles
Mar 30th – 15 miles (included with workout)
Apr 7th – 10 miles
Apr 15th – BOSTON
Monday 19th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 20th Easy/Light Run 35-40 minutes
Include 5 x 30 sec light strides…45 sec walk/run
do light strides after 20 minutes of running
Wednesday 21st Group 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 walk/run
4 min @ half marathon effort…2 min walk/run
4 x 60 sec @ 5-10 km effort...60 sec walk/run
take 2 min active rest after fourth 60 sec
3 min @ half marathon effort…90 sec walk/run
4 x 75 sec @ 5-10 km effort...60 sec walk/run
take 2 min active rest after fourth 75 sec
2 min @ 10 km effort...60 sec walk/run
4 x 90 sec @ 5-10 km effort...60 sec walk/run
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 22nd Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Friday 23rd Shake-Out Run 35-40 minutes
Include 5 x 45 sec light strides…60 sec walk/run
Saturday 24th Tempo/Light Sustain Workout from Lefthand Trailhead @ 7:30 am
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)
9 min @ marathon pace…3 min active rest
6 min @ half marathon pace…2 min active rest
8 min @ marathon pace…3 min active rest
4 min @ half marathon pace…2 min active rest
2 x 90 sec @ 10 km pace…60 sec active rest
marathoners take 2 min active rest
end 15 min @ marathon pace
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Sunday 25th Boston Crew – 19 miles
Easy Long Run – 65-75 minutes
Time on Legs/Relaxed Pace/Hydrate on the Run
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 1st parking lot and tennis courts towards the Rec Center. Park on the West Side of the Rec Center 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
Lefthand Trailhead - follow Highway 36 north until Neva Road…take a right on Neva and go about a mile…trailhead will be on the right. If you coming from the east side take a left off of 63rd onto Niwot and go west thru the s- bend…trailhead will be on your left about a mile up
Coach's Notes
Spring Base Week 2…schedules ARE NOT PASSWORD PROTECTED…Fartlek on Wednesday and Tempo/Light Sustain 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 SUPERB 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.
- What allows you to feel confident running?
- 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.