Printer-friendly version

Week 1 - June 6th thru 12th   

House Keeping Notes

1. Weekly Schedules are NOT Password Protected   

2.  SUMMER Saturday Meeting time @ 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 (no class this week)

    30 min class - $5 and payable thru Venmo (@Darren-DeReuck)

    meeting #: 463-600-3626…password: 103802

5. Summer/Fall Race…Columbus Marathon on October 16th

Monday 6th             Cross Train Day

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

Tuesday 7th             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 8th        Light Combo Fartlek Workout  

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

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

                              4 x (75 sec/2 min 30 sec/75 sec)…run as follows:

                              75 sec @ 10 km effort...60 sec easy

                              2:30 min @ half marathon effort…75 sec easy

                              take 2 min active rest after each combo set

                              active rest = walk/slow run recovery 

                              Cool Down 5-10 minutes

Thursday 9th           Cross Train Day

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

Friday 10th              Easy Shake-Out Run 35 minutes

Saturday 11th          Tempo Workout from Tom Watson Park @ 7:00 am

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

                              9 min @ marathon pace…3 min active rest

                              3 min @ half marathon pace…90 sec active rest

                              8 min @ half marathon pace…3 min active rest

                              2 min @ half marathon pace…60 sec active rest

                              7 min @ half marathon pace…2 min active rest

                              1 min @ 10 km pace

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Sunday 12th            Easy Long Run – 60 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 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 to Summer Training EVERYONE!!! Its Boulder Striders 20th Anniversary and so to celebrate our Goal will be Columbus Marathon (Full/Half) on October 16th…great fast course and typically nice weather. We would really like to have a Group of 20 make the trip.

Week 1 of Summer Base Training…schedules are NOT PASSWORD PROTECTED and found on the front page of the Boulder Striders Website…Light Fartlek on Wednesday and Tempo on Saturday. Have a GREAT first Week everyone.

It’s a LONG training session culminating 3 Weeks of Base and 16 Weeks of Sweat and Fun. There will be 2 Base Schedules…Gazelles and Zebras...and we will build your mileage SLOWLY...so please follow the schedule and don’t get ahead of yourself. If you have been off running for a while or not quite up to speed, either Skip one of the Easy Days or Reduce the time of a run on any given day. With the summer session of running 19 weeks…we will have a couple light weeks during the training to allow the body to recover and keep injuries at bay.

Group 1 – Gazelles

Group 2 – Zebras

Training for a half/full marathon requires one to be predominantly aerobically fit. Aerobic training exercises the use of oxygen…and is conducted at a speed that allows your working muscles to be supplied with enough oxygen to allow those muscles to work efficiently. The muscles produce waste bi-products known as lactic acid which floods the muscles causing fatigue. Aerobic training is done at a slower speed allowing one to exercise for a pro-longed period. The more conditioned your body, the longer you will be able to run at a sustainable pace...which is our ultimate goal when racing a half or full marathon.  

Be SMART...stay HEALTHY...LISTEN to your BODY!!!