Summer Base - Week 4 - Group 2
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I AM LOOKING FOR VOLUNTEERS FOR OUR AID STATION FOR THE BOULDER PEAK TRIATHLON ON SUNDAY JULY 8TH...IF YOU WOULD LIKE TO COME OUT AND HAVE FUN AND SUPPORT THE ATHLETES...PLEASE FOLLOW THIS LINK AND GET YOURSELF AND ANYONE ELSE REGISTERED...WE ARE THE TURN-AROUND ON THE RUN...THANKS http://www.doitsports.com/volunteer2/info.tcl?job_id=41924163
Monday 2nd 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 3rd Easy/Light Run 30-35 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Wednesday 4th Easy/Light Recovery Run 35 minutes
HAPPY 4TH EVERYONE!!!
Thursday 5th Light Fartlek/Tempo Workout - OPTION TO MEET SATURDAY
IF YOU CAN'T MAKE THURSDAY...YOU MAY COME BOTH DAYS
Meet @ Tom Watson Park - 6:30 am
Warm Up 15-20 min/Stretch/4 x 25 sec strides
Start 5 x 3 min @ 10 km Effort with 2 min easy to re-group
End 7 min @ Half Marathon Effort
Run Pick-Ups...Nice and Controlled...Use Paces as a Guideline
Cool Down 5-10 minutes
OR
No Run - Day Off
Friday 6th 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 7th Light Fartlek/Tempo Workout
Meet @ Tom Watson Park - 7:00 am
Warm Up 15-20 min/Stretch/4 x 25 sec strides
Start 5 x 3 min @ 10 km Effort with 2 min easy to re-group
End 7 min @ Half Marathon Effort
Run Pick-Ups...Nice and Controlled
Cool Down 5-10 minutes
OR
Easy/Light Run 35-40 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Sunday 8th Easy Longer Run 50-60 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
Last Week I spoke about Consistency and achieving an optimal emotional approach to training which is the key to long-term success. I covered 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. This week I’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 – this is so 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; 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 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