Summer Base - Week 2 - Group 2
Week 2 - June 18th thru 24th
Monday 18th No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 10 minutes on Stationary Bike
Tuesday 19th Easy/Light Run 30 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Wednesday 20th Light Fartlek Workout - OPTION TO MEET SATURDAY
IF YOU CAN'T MAKE WEDNESDAY'S
Meet @ Tom Watson Park - 6:30 am
Warm Up 15-20 min/Stretch/4 x 25 sec strides
5 x 3 minutes with 2 min easy to re-group
Run Pick-Ups...Nice and Controlled
Cool Down 5-10 minutes
OR
Easy/Light Recovery Run 30 minutes
Thursday 21st Easy Recovery Run 30 minutes
OR
Easy/Light Run 30 minutes
Include 5 x 30 sec light strides/60 sec easy within run
IF YOU DO THE WORKOUT ON SATURDAY
Friday 22nd No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 10 minutes on Stationary Bike
Saturday 23rd Light Fartlek Workout - THOSE THAT DID NOT MEET WEDNESDAY
Meet @ Tom Watson Park - 7:30 am
Warm Up 15-20 min/Stretch/4 x 25 sec strides
5 x 3 minutes with 2 min easy to re-group
Run Pick-Ups...Nice and Controlled
Cool Down 5-10 minutes
OR
Easy/Light Run 30 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Sunday 24th Easy Longer Run 40-45 minutes
Relaxed Effort-Pace/Hydrate
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek - Run between 70-80% effort of Max
Meeting Places
Tom Watson Park - follow the Diagonal Highway to 63rd St. 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. DO NOT park @ Coot Lake.
Coach's Notes
Runners CROSS TRAIN to prevent injuries and build strength in their upper bodies, so it's ironic to get injured while cross training. Pilates and alternative forms of exercise can improve your fitness, prevent and rehabilitate injuries, promote recovery, and revive stale routines...just remember to approach them as a "runner".
Runners have their obvious strengths: power, endurance, tenacity, however, within those strengths lies the potential for weakness: quads that overpower the hamstrings, neglected upper bodies, and poor flexibility. Understanding the three most common problems for runners will help you cross train safely and effectively.
Weak Hamstrings - quads are larger and have more muscle mass than hamstrings, so generate more power. Running increases this imbalance because it's such a quad-dominated activity. One cannot expect to get the hamstrings to 100% of the strength of the quads, so work to do 50% of what the quads do and your hamstrings will be start working more efficiently.
Weak Upper Body - a strong upper body helps process oxygen more efficiently, allowing one to run faster with less effort. Adding upper-body work to your routine will also help maintain form in the later stages of a race when form typically deteriorates. Runners new to strength training tend to get injured either by lifting too much or with incorrect posture. Lift at 50-75% of your max weight and work on making sure you have proper form at all times...lifting heavier weights will ensure you are doing the exercises incorrectly...remember we looking to build strength and not excessive muscle mass.
Tight Legs - yoga and pilates build core strength, helps with mental focus, balance and flexibility. However, be careful when loosening or stretching the hamstrings, calves and hips, as pushing too far may strain the muscle or joint. Start with a Beginner's Yoga or Pilates Class and build from there. I'd recommend doing the Reformer Pilates Class over the Mat...as you'll gain great flexibility stretching as well as working the core...you would need to do some private classes before getting into a Group Reformer Class though.
Colleen is a Certified Personal Trainer and works with quite a few Striders Members and offers specials to the Club...Colleen works out of Flatiron Athletic Club, so if you are not an FAC Member there is a $8 charge per session to use the FAC facilities charged by FAC...if you interested please e-mail Colleen: cdereuck [at] msn [dot] com
Summer Rates:
1) Individual - 4 one-hour sessions for $200
2) Double-Up with a friend - 4 one-hour sessions for $160 each
If you aren't already, incorporate Cross Training into your running schedule this Summer and reap the benefits of been a stronger healthy runner.
Remember to follow the Base Schedule based on your Fitness Level right now:
Group 1 – been training consistently since Bolder Boulder and running on a daily basis
Group 2 – took time off after Bolder Boulder and back running 3-4 times a week now