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Week 2 - November 13th thru 19th

House Keeping Notes

1. Saturday Group Training @ 7:30 am thru the Winter
2. Xmas Party on Saturday December 16th…Mark your Calendars
3. NO Evening Group on Wednesday November 22nd...Join the Morning Group 

Monday 13th            NYCM Group – 3 Runs for the Week…Tue/Thu/Sat Group

                              Cross Train Day

                              Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

Tuesday 14th           Easy/Light Run 35 minutes

                              Include 4 x 30 sec light strides/60 sec easy within run

                              Do Light Strides after 20 minutes of Running

Wednesday 15th      Fartlek Workout

                              East Boulder Rec – 6:30 am OR Potts Field - 5:30 pm

                              PLEASE BRING A HEADLAMP IN THE EVENING

                              Warm Up 15 min/Stretch/4 x 30 sec strides

                              3 x (90 sec/3 min/90 sec combo)…run as follows:

                              run 90 sec @ 5-10 km effort with 60 sec easy

                              run 3 min @ 10 km effort with 90 sec easy

                              take 2 min active rest after each set

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Thursday 16th          Cross Training Day

                              Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

                              Plyo’s Class @ CAC-Flatirons – 6:00 pm

Friday 17th              Easy Recovery Run 40 minutes...NYCM - do this Run Thursday

Saturday 18th          Continuous Tempo Workout from Tom Watson Park – 7:30 am

                              Warm Up 10-15 min/Stretch/4 x 30 sec strides

                              4 x 6 min continuous tempo…run as follows:

                              4 min 30 sec @ half marathon pace…90 sec @ long run pace

                              CIM Racers – 6 Sets

                              Cool Down 5-10 minutes

Sunday 19th            Easy Long Run – Half Marathoners…50-55 minutes

                              Relaxed Pace/Hydrate on the Run

                              Easy 5 min Walk Cool Down

Easy/Light/Recovery Run - Conversational Pace/Relaxed Effort

Long Run – 60-90 sec Slower than your Marathon Goal Pace

Tempo/Sustained - Run between 70-80% Effort of Max

Fartlek – Playing with Fast/Slow Speed

Hills - Work on Good Form (drive with arms/relax the shoulders/get up on toes/quick

          turnover/mid-foot strike on the downs/look 5-10 feet in front of yourself)

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 close to the tennis courts.

Potts Field – CU Outdoor Track between Foothills Parkway and 30th off of Colorado Avenue

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.

Coach's Notes

Continuous progress over the long haul is no easy task. When you’re new to something, each new experience is exactly that…a new experience. As we learn new skills, our progress is at first fast. We feel a tremendous amount of accomplishment, because we can see and feel ourselves improving and progress is obvious. Being new to something, things are very enjoyable because improvement comes very easily with little need for attention to detail. But this is a changing dynamic. As we become more proficient, the attention to detail required to continue to improve grows, as does the pressure we place on ourselves to improve. The better one gets the more effort and attention to detail it takes to improve, and the smaller the window of improvement.

This is the challenge that many coaches and athletes face. As athletes advance, the attention to detail required to continue to progress increases at a nearly exponential rate. Most athletes find there’s an inverse correlation between training detail and training enjoyment. Like anything in life, the answer is somewhere in between: neither too much detail, nor too much fun produce optimal physical progress. Three significant factors come into play when dealing with an athlete’s mindset, preparation and performance.

1. Genetic Ability
2. Desired Performance Outcome
3. Sacrifice

Think about these three components and next week I’ll elaborate a bit more on them.