Winter Base - Group 2 - Week 4
Printer-friendly versionShareThisWeek 4 - November 26th thru December 2nd
Monday 26th Easy/Light Run 30-35 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Tuesday 27th 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
Wednesday 28th Tempo/Fartlek Workout - OPTION TO MEET SATURDAY
IF YOU CAN'T MAKE WEDNESDAY
Meet @ Tom Watson Park - 7:00 am
OR
Meet @ Potts Field - 5:30 pm
Warm Up 15-20 min/Stretch/4 x 25 sec strides
Start 4 x 75 sec @ 5 km Effort with 60 sec easy
Then 10 min @ Half Marathon Effort with 3 min easy
End 4 x 75 sec @ 5 km Effort with 60 sec easy
Take 2 min Easy after First Set of 75 sec
Cool Down 5-10 minutes
OR
Easy Longer Run 60 minutes
Relaxed Effort-Pace/Hydrate
Thursday 29th Easy Recovery Run 30-35 minutes
Friday 30th 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 1st Easy Longer Run 60 minutes
Relaxed Effort-Pace/Hydrate
OR
Tempo/Fartlek Workout - Meet @ East Boulder Rec - 7:30 am
Warm Up 15-20 min/Stretch/4 x 25 sec strides
Start 4 x 75 sec @ 5 km Effort with 60 sec easy
Then 10 min @ Half Marathon Effort with 3 min easy
End 4 x 75 sec @ 5 km Effort with 60 sec easy
Take 2 min Easy after First Set of 75 sec
Cool Down 5-10 minutes
Sunday 2nd No Run - Complete Day Off
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek/Tempo/Sustained - Run between 70-85% Effort of Max
Long Run – Between 60-90 sec slower than your half/full marathon goal pace
Meeting Places
Tom Watson Park - follow the Diagonal Highway to 63rd Street. 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 Street. DO NOT park @ Coot Lake.
Potts Field – CU Outdoor Track between Foothills Parkway and 30th off of Colorado Avenue
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.
Coach's Notes
HOUSEKEEPING NOTES - Official Training starts the Week of December 3rd and Weekly Schedules WILL BE password protected. So all NEW Members need to get themselves registered and approved.
These past 4 weeks have flown by...during the 12 weeks of training, the weekly schedule will get tougher with higher volume and more intensity. Please listen to your bodies and adjust your training accordingly...cross train instead of doing recovery runs and back-off on your pace during the harder workouts...if necessary. If you happen to miss a workout, don't try make it up the next day, move on with the weekly schedule. The Coach's and I are available to answer your training questions at practice, so please ask if you need some help.
Over the Xmas/New Year period from Dec 21st through Jan 1st, there will be limited group meeting, so please check the weekly schedules to see what days and times will be available. Thanks in advance for your understanding here.
Here some TIPS for Weight Loss:
1) Don't Swallow your Pride - humiliation can be tough on your waistline...when you're feeling ashamed, you're more likely to overeat, according to research. Food can make you feel better about yourself, helping you overcome threatened social status. If you fail at something, recall a success...you'll feel better and be less inclined to use food as a coping mechanism.
2) Eat Fat to Shed Fat - make a hard diet easier: researchers report that you're more likely to stick to a fasting diet if you eat plenty of fat. The study participants severely limited their calorie intake every other day...those who ate 45 percent of their calories from fat on fast days were more likely to succeed than those who ate less fat. The reason? They didn't feel as deprived.
3) No Fooling - don't commit these label-reading errors:
(a) think that "fair trade" is "healthy". People who were told that chocolate came from a fair-trade supplier rated it lower in calories than an equal kind without a fair-trade claim according to research in Social Psychological and Personality Science.
(b) assume that organic food can't make you fat. Research in the International Journal of Consumer Studies found that people think organic products have less fat, calories, and sugar. Organic producers try eliminate chemicals--not calories.
(c) equating "reduced sugar" with "low-calorie". A study from the U.K. showed that people felt deceived when they were told some reduced-sugar foods were actually only 1 to 6 percent lower in calories than the foods standard counterparts. Look at both sugar and calories on labels.
4) E.Z. on the O.J. - it doesn't matter if it's fresh or squeezed or from the carton. Drinking juice at breakfast can stall your fat burner, according to a study in the journal Advances in Nutrition. When people drank OJ at breakfast, their resting fat oxidation--the rate at which their bodies burned fat--fell an average of 20 percent over the next 2 hours. Your body prioritizes carb burning over fat burning, so when sugar from juice hits your bloodstream, your body works on it first...so if you want to drink juice at breakfast, reduce your carb load by forgoing toast or cereal.
Have a Great last week of Base Training!!!
Striders Members Package Deals for Personal Training:
Individual - 4 Sessions for $200 (must be used during the Winter Session)
2-Person - 4 Sessions for $160/person (must be used during the Winter Session)