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Week 1 – May 31st thru June 6th

House Keeping Notes

1. Weekly Base Schedules are NOT password protected…posted on the Websites front page 

2.  SUMMER Saturday Meetings time is 7:00 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

Monday 31st            Happy Memorial Day

                              Cross Train Day

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

Tuesday 1st             Easy/Light Run 35 minutes  

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

                              do light strides after 20 minutes of running

Wednesday 2nd        Kris Fartlek Workout from East Boulder Rec @ 6:30 am OR 5:30 pm

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

                              1/2/3/4//4/3/2/1 min ladder...done as follows:

                              run 1 & 2 min @ 5-10 km effort with 60 sec easy

                              run 3 & 4 min @ 10 km-half marathon effort with 90 sec/2 min easy

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Thursday 3rd           Cross Train Day

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

Friday 4th                Easy Shake-Out Run 35 minutes

Saturday 5th            Tempo Workout – Tom Watson Park @ 7:00 am

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

                              10 min @ marathon pace with 3 min active rest

                              5 min @ half marathon pace with 2 min active rest

                              8 min @ marathon pace with 3 min active rest

                              4 min @ half marathon pace with 2 min active rest

                              3 min @ 10 km pace

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Sunday 6th              Easy Long Run – 60 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.

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

Welcome EVERYONE to Summer Training and some GREAT form of NORMALCY.

With events back on the schedule…your training may feel a tad more meaningful and so the next step is to look at the Race Calendar and pick something to focus for…maybe chat with your running buddy’s and choose a race together.

As we start this new session here are six basic bodyweight exercises you can do at home to build strength and stay injury-free.

You like to run…not spend hours in the gym…but strength training will help you run your best and build up miles without the risk of injury. Building up strength through exercise is important, especially for beginner runners.

These exercises use your own body weight to build strong, powerful, and injury-resistant muscles to power up hills, cross the finish line strong and most importantly maintain good running form. These moves require no equipment, so you can do them anytime, anywhere and yes help you build muscle. Perform each exercise below for the specified number of reps and look to complete the workout twice a week on easy days or rest days. These exercises are a great way for newbies to start working out at home.

1. Squat

How to: Stand with feet shoulder-width apart, hands clasped at chest. Send hips back and bend knees to lower into a squat until thighs are about parallel to the floor. Keep chest lifted. Press through heels to return back to start position. Perform 3 sets of 10 reps.

Make it harder: Turn it into a jump squat by exploding up as high as you can and land   softly between each rep.

    2. Backward Lunge

How to: Start standing with hands on hips. Take a big step back with right foot and lower down so that right knee taps floor. Both knees should form 90-degree angles. Keep left knee over left ankle and chest lifted—don’t lean forward. Press through left heel to stand back up to starting position. Repeat on other leg. That’s 1 rep. Perform 8 to 10 reps.

Make it harder: Try a jump lunge. Between each lunge, explode into the air, swinging your arms forward and switching your legs in midair like scissors. Land in a lunge with your opposite leg forward.

    3. Bridge

How to: Lie face-up on a mat with knees bent, arms at sides, palms down. Draw your belly button in toward spine, and press into heels to lift hips up off mat. Engage core, glutes, and hamstrings to keep hips level; don’t let one side dip. Hold for 3 to 5 seconds. Complete 3 sets of 10 reps.

Make it harder: Try a One-Legged Bridge: Start in the same position. Extend left leg straight off the floor, keeping both knees in line. Drive through right heel to lift hips and glutes off the mat. Return to the starting position and repeat for 10 reps and repeat. Repeat with the other leg.

    4. Rolling Side-Plank

How to: Start in a forearm plank with forearms stacked, shoulders directly over elbows, and core engaged so body forms a straight line from heels to shoulders. Don’t let hips dip. Engage core then shift weight to left arm as you rotate to the left and extend right arm straight up. Return to start position and repeat for 10 reps. Repeat on the other side.

Make it easier: Start with a basic forearm plank to build core and shoulder strength, then progress to a basic side plank.

    5. Mountain Climber

How to: Start in a high plank position, wrists under shoulders, core engaged so body forms a straight line from head to heels. Bring right knee in toward chest, then return to starting position. Bring left knee in toward chest, then return to starting position. That’s 1 rep. Continue to alternate legs while maintaining proper form; don’t change your lower back posture change as you move legs. Do 3 sets of 10 reps.

Make it harder: Alternate legs as fast as possible and continue to increase your speed.

    6. Superman

How to: Start face down on a mat, with your arms and legs extended, forehead resting on the mat so your neck is not strained. Lift head, arms, legs as high as possible. Hold for 3 seconds, then lower back to starting position. Do 2 to 3 sets of 10 reps.

Make it easier: Lift right arm and left leg then lift left arm and right leg. Continue to alternate.

Simple exercises you can do at home without an weights and make you STRONGER.