Winter Base - Group 2 - Week 2
Printer-friendly versionShareThisWeek 2 - October 28th thru November 3rd
Monday 28th No Run - Optional Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on the Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga/Core Strength Work
Cool Down 5-10 minutes on Stationary Bike
Tuesday 29th Easy/Light Run 35-40 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Wednesday 30th Light Fartlek Workout
Meet @ East Boulder Rec - 6:30 am OR 5:30 pm
Warm Up 15-20 min/Stretch/4 x 25 sec strides
6 x 3 min with 90 sec easy to re-group
Run Pick-Ups Steady/Controlled @ 70-80% Effort of Max
Cool Down 5-10 minutes
Thursday 31st Easy Recovery Run 35-40 minutes
Friday 1st No Run - Optional Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on the Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga/Core Strength Work
Cool Down 5-10 minutes on Stationary Bike
Saturday 2nd Light Tempo Workout - Meet @ Tom Watson Park - 7:30 am
Light Drills - 10 to 15 minutes
Warm Up 10-15 min/Stretch/4 x 25 sec strides
3 x 7 min with 3 min easy to re-group
Run Pick-Ups Steady/Controlled @ 70% Effort of Max
Cool Down 5-10 minutes
Sunday 3rd No Run - Complete Day Off
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek/Tempo - Run between 65-70% effort of Max
Long Run – Between 60-90 sec slower than your half/full marathon goal pace
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.
Coach's Notes
Runners Cross-Train to prevent injuries, so it's ironic, to get injured while cross-training. Pilates and Alternative forms of exercise can improve your fitness, prevent and re-habilitate injuries, promote recovery, and revive a stale routine. The trick is 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 - qualities that could lead to injury. Understand the 3 most common problems runners experience, and you'll cross-train safer and gain benefit without incident.
Weak Hamstrings - the quads are larger and have more muscle than hamstrings, so generate more power. Running increases this imbalance because it's such a quad-dominated activity. You can't expect to get your hamstrings to 100 percent of the strength of your quads, so work to do 50 percent of what the quads do.
Weak Upper Body - a strong upper body helps process oxygen more efficiently, which allows you to run faster with less effort. Adding upper-body work to your routine will help maintain form in the later stages of a race when ones form tends to deteriorate. Runners new to strength training tend to get injured either from lifting too much or lifting with incorrect posture. Lift at 50-75 percent of your weight and do more reps.
Tight Legs - yoga and pilates build core strength, help with mental focus, balance, and flexibility. However, in an attempt to loosen ones hamstrings, calves, and hips, one may push too far and end up with a strained muscle or joint. Start with a Beginners Class and build from that.
Cross Training can BENEFIT and most definitely IMPROVE your Running!!!