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Week 4 - July 1st thru 7th

House Keeping Note

1) WEDNESDAY MORNING GROUP IS NOW MEETING @ 6:00 am

Wednesday July 10th...Pearl Street Mile - NO Group Training that evening

2) There'll be a Group @ 6:00 am for ALL those that do not want to run the Pearl Street Mile

3) Sunday Group Long Run from Lefthand Trailhead - 7:00 am...PLEASE COME OUT AND

BRING A FRIEND OR TWO OR THREE

4) NEXT WEEK SCHEDULES WILL BE PASSWORD PROTECTED...PLEASE MAKE SURE

YOU ARE ALL SET...E-MAIL ME IF YOU ARE NOT SURE...THANKS

Monday 1st                 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

Tuesday 2nd               Easy/Light Run 40 minutes

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

Wednesday 3rd           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

                                 Start 5 x 2 min @ 10 km Effort with 90 sec easy to re-group

                                 Then 5 min @ Half Marathon Effort with 2 min easy to re-group

                                 End 4 x 75 sec @ 5 km Effort with 60 sec easy to re-group

                                 Take 2 min easy between Sets

                                 Cool Down 5-10 minutes

Thursday 4th              Easy Recovery Run 45-50 minutes

Friday 5th                   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 6th               Light Drills/Light Steady Run/Core Work  

                                 Meet @ Tom Watson Park - 7:00 am

                                 Light Drills - 10 to 15 minutes

                                 Light Tempo Pick-Ups as follows:

                                 12 min @ marathon effort with 3 min easy to re-group

                                 8 min @ half marathon effort with 2 min easy to re-group

                                 5 min @ 10 km effort

                                 Core Work - 10 to 15 minutes

Sunday 7th                 Group Long Run from Lefthand Trailhead

                                 Meet @ Trailhead - 7:00 am

                                 Easy Long Run 1 hr 40 min OR 70 minutes if you don't join the Group

                                 Relaxed Effort-Pace/Hydrate

                                 OR Day Off

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 70-80% 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.

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.

Lefthand Trailhead - follow Highway 36 north out of Boulder and take a right at Neva Road. Follow Neva Road for about half a mile...the trailhead parking lot will be on your right.

Coach's Notes

One of the most common mistakes that runners make is running workouts at incorrect speeds, which defeats sole purpose of the workout and adds unnecessary fatigue to the legs without adding the extra benefit. On the flip-side, if you run your workout too slow, you may not improve the physiological variable you trying to train. The GOAL of training is to obtain the greatest benefit while incurring the least amount of stress. It does sound confusing and complicated as all most runners want to do when they attend Group Workouts, is run fast and hard and push the window, however, doing the workouts as prescribe will benefit you way more in the long run.

While faster training will improve fitness faster than simply running more easy miles, any short-term gains will likely occur to the detriment of long-term development. Lots of aerobic running forms the basis of any runner's training program. Whether you are training for a 5 km or marathon, it all starts with mileage or time on legs. That's because aerobic running develops many physiological and biochemical traits needed for good endurance.

Endurance performance is strongly influenced by the amount of pre-exercise muscle glycogen, and with intense endurance exercise muscle glycogen content is decreased. Recovery is closely linked to the replenishment of carbohydrates. The synthesis of glycogen between training sessions occurs most rapidly if carbohydrates are consumed immediately after exercise. To maximize the rate of glycogen synthesis, one needs to consume simple carbohydrates within 30 minutes after a workout. Despite the many highly-advertised commercial sports drinks, any drink that contains a large amount of carbohydrates is great for recovery. Some studies have found that consuming carbohydrates and proteins together speeds up muscle glycogen storage. With the heat that we have already experienced this Summer...it is important to replenish pre- and post workout days.

TRAIN SMART this Session and make sure you are always HYDRATED!!!

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