Summer Base - Week 3 - Group 2
Printer-friendly versionShareThisWeek 3 - June 24th thru 30th
House Keeping Notes
WEDNESDAY MORNING GROUP IS NOW MEETING @ 6:00 am
Wednesday July 10th...Pearl Street Mile - NO Group Training that evening
There'll be a Group @ 6:00 am for ALL those that do not want to run the Pearl Street Mile
Monday 24th 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 - 45 minutes
Cool Down 10 minutes on Stationary Bike
Tuesday 25th Easy/Light Run 35-40 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Wednesday 26th Light Fartlek Workout
Meet @ East Boulder Rec - 6:00 am OR 6:00 pm
Warm Up 15-20 min/Stretch/4 x 25 sec strides
5 x 3 min with 90 sec easy to re-group
Run Pick-Ups...Steady/Controlled
Cool Down 5-10 minutes
Thursday 27th Easy Recovery Run 35-40 minutes
Friday 28th 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 - 45 to 60 minutes
Cool Down 10 minutes on Stationary Bike
Saturday 29th Light Drills/Light Steady Run/Core Work
Meet @ Teller Farms Trailhead - 7:00 am
Light Drills - 10 to 15 minutes
Light Steady Run 30-35 minutes...which includes Pick-Ups
Core Work - 10 minutes
Sunday 30th Easy Long Run 60-70 minutes
Relaxed Effort-Pace/Hydrate
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Long – Run between 60-90 sec slower than your marathon goal pace
Fartlek - Run between 70-75% Effort of Max
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.
Teller Farms Trailhead - follow Arapahoe East past 75th Street. Go for about another mile and look for the sign on your left "East Boulder/Teller Farms" Trailhead. Go left on the dirt road down to the trailhead parking lot.
Coach's Notes
Last Week we spoke about Consistency and achieving an optimal emotional approach to training which is the key to long-term success. The different Characteristics of Consistency and how if you are able to approach training with long-term vision, persistence and patience, you will achieve the results that you set out for yourself was covered. This week we’ll discuss the Common Mistakes, High Peaks and Valleys, and Skipping the Support aspect of Consistency.
Common Mistakes – mistakes happen…repeat mistakes are called habits. Ironically, many of the mistakes are born out of a positive quality; a determined desire to improve. The motivation for gains often ends up being a barrier to success.
1) Chasing power or pace on every workout...is common amongst athletes and happens on a daily basis where a workout designed for endurance becomes an all-out battle for more power or a faster pace. A lack of patience is born out of a lack of self-confidence and a lack of confidence in the overall plan and a need for the validation that improvement brings. When a workout that is designed to be done at a lower intensity becomes a race, it will negatively affect the overall plan.
2) The inability to back-off...recovery or actively including lighter sessions to allow recuperation not only allows for better performance in the key sessions but also allows muscular and hormonal repair. Most type A athletes skip the lighter sessions, adding intensity and effort, because of a lack of patience and confidence. In its acute phase, the consequences are minor, but repeated multiple times will result in lingering fatigue, uneven energy levels and declining performance.
3) Giving up before it has begun...endurance sports can be quite frustrating as the key adaptations that provide results don’t happen overnight. In fact, some adaptations take so long that it can feel like you are going nowhere. Newbies to the sport of Running sometimes think this and give it up before giving it a realistic chance…Rome was not built in a day and neither will your Aerobic Capacity.
High Peaks and Valleys – this is probably the greatest battle a Coach will face with athletes who approach each training session as a test of their worth and potential. A good session is glorified as a massive breakthrough, while a tough session is seen as a massive failure and confidence killer. These high peaks and valleys damage self-confidence and the ability to create consistent training. To truly improve this tendency takes a good deal of coaching as well as real work by the athlete. The goal is balance: focus on doing the best job as possible to execute the session as it’s meant to be done, and move on.
Skipping the Support – the final mistake is neglecting the components of performance that support training, such as nutrition and recovery…i.e. when an athlete puts a massive effort into a training session and then “forgets” to refuel properly afterwards and then is confused by their poor performances on subsequent days. The athlete who displays long-term patience, massive persistence and a deep passion is always likely to understand the value and necessity of the supporting components.
In closing, don’t look for a magic training recipe or plan…there are none. A smart training plan, built around your needs is important, but the real magic is setting up the best possible emotional approach to training and being able to create real consistency.
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