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Week 3 – February 17th thru 23rd

House Keeping Notes

1.  Weekly Base Schedules are NOT Password protected 

2.  WINTER/SPRING Saturday Meeting time @ 7:30 am

3.  Boston Long Run Schedule:

     Mar 1st – 16 miles

             8th – 22 miles

           15th – 15 miles

          22nd – 17 miles

           29th – 21 miles

     Apr 5th – 15 miles

           12th – 10 miles

           20th – Boston Marathon

Monday 17th           Cross Train Day

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

Tuesday 18th           Easy/Light Run 40 minutes 

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

                              do light strides after 20 minutes of running

                              Sports Conditioning Class @ CAC-Flatirons – 10:45 am

Wednesday 19th      Fartlek Workout

                              East Boulder Rec @ 6:30 am OR Potts Field @ 5:30 pm

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

                              2 x 4 min (2 min @ 10 km effort...2 min @ half marathon effort)

                              take 2 min active rest after each 4 min

                              4 x 60 sec @ 5 km effort with 60 sec easy

                              take 2 min active rest after fifth 60 sec

                              2 x 4 min (2 min @ half marathon effort…2 min @ 10 km effort)

                              take 2 min active rest after first 4 min

                              4 x 60 sec @ 5 km effort with 60 sec easy

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Thursday 20th          Cross Train Day

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

                              Sports Conditioning Class @ CAC-Flatirons – 6:00 pm   

Friday 21st               Easy Shake-Out Run 40 minutes

Saturday 22nd          Continuous Tempo Workout from Tom Watson Park @ 7:30 am

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

                              4-5 x 8 min of continuous running…done as follows:

                              run #'s 1/3/5: 6 min @ marathon pace…2 min @ long run pace

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

                              Marathoners - 5 sets

                              Rest - 4 sets

                              32-40 min of continuous running

                              Cool Down 5-10 minutes

Sunday 23rd             Boston Crew – 20 miles

                              Easy Long Run – 70 minutes  

                              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

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

Coach's Notes

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”.