Winter Base - Week 2 - Zebras
Printer-friendly versionShareThisWeek 2 - October 25th thru 31st
House Keeping Notes
1. Weekly Schedules are on the front page of the Website…NO Password necessary
2. FALL//WINTER Saturday Meetings time is 7:30 am
3. Weekly Strength with Colleen @ 4:30 pm on Monday’s and Thursday’s via Zoom Virtual
personal meeting id #: 463-600-3626…password: 103802
cost = $45/month payable thru Venmo @ the beginning of each month…@Darren-DeReuck
4. Core/Strength with Darren on Zoom @ 11:00 am on Tuesday
Core/Abs with Darren on Zoom @ 11:00 am on Thursday
30 min class - $5 and payable thru Venmo (@Darren-DeReuck)
meeting #: 463-600-3626…password: 103802
5. Colleen De Reuck X-C Classic on November 6th…NO Group Training
Please register online: teamboco.com
our discount code: STRIDERS21 (20% off registration fee)
Monday 25th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 26th Easy/Light Run 40 minutes
Include 5 x 30 sec light strides/60 sec easy within run
do light strides after 20 minutes of running
Wednesday 27th Fartlek Workout
East Boulder Rec @ 6:30 am OR Pott Field @ 5:30 pm
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec easy)
3 x 90 sec @ 10 km effort...60 sec easy
2 x 3 min @ half marathon effort...90 sec easy
take 2 min active rest after second 3 min
3 x 90 sec @ 10 km effort...60 sec easy
2 x 3 min @ half marathon effort...90 sec easy
take 2 min active rest after second 3 min
2 x 90 sec @ 5 km effort...60 sec easy
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 28th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Friday 29th Easy Shake-Out Run 40 minutes
Saturday 30th Undulating Tempo Workout from Lefthand Trailhead - 7:30 am
CIM Runners – include long run in workout…15 miles
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec easy)
12 min @ marathon pace…3 min active rest
6 min @ half marathon pace…2 min active rest
8 min @ marathon pace…3 min active rest
4 min @ half marathon pace
CIM Marathoners take 2 min active rest
End 10 min @ marathon pace
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Sunday 31st Easy Long Run – 75 minutes
Relaxed Pace/Hydrate on the Run
Easy 5 min Walk Cool Down
CIM Runners – 55 minutes
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
Lefthand Trailhead - follow Highway 36 north until Neva Road…take a right on Neva and go about a mile…trailhead will be on the right. If you coming from the east side take a left off of 63rd onto Niwot and go west thru the s- bend…trailhead will be on your left about a mile up.
Coach's Notes
Week 2 of our Base Training… schedules are on the front page of the Website and NOT PASSWORD PROTECTED yet…always check where and when training will be...Light Fartlek on Wednesday and Undulating Tempo on Saturday. Have a GREAT Week everyone. We WILL have a destination race in February…Surf City Half Marathon, Huntington Beach on February 6th…if you are interested in going PLEASE LET ME…thank you.
Why Fall Running Is The Best…Hannah McGoldrick
Summer miles can be hot, steamy, sweaty, and sticky…which means you’re most likely welcoming the first days of fall like. The first cool morning you step out your door is quite literally a breath of fresh air and the temps are perfect…neither too hot nor too cold. While you may not be gearing up for any fall races at the moment due to the coronavirus pandemic…the motivation to run while taking in the views of colorful leaves and feeling them crunch beneath you is at an all-time high.
Here are eight more reasons fall is the actual best season for runners.
- cool mornings have you jumping out of bed
- you get to wear your cool-season apparel
- every run is a color run with the changing of the leaves
- you’re no longer sweating buckets on your training runs
- sometimes you just can’t resist frolicking in the leaves
- all that running means you get to enjoy the PSL (pumpkin spiced latte)
- and pretty much every other pumpkin-flavored thing
- and lastly…all the great food the fall offers
Which is HARDER…Marathon or Ironman Training? A team of researchers settled the debate once and for all. Put an Ironman competitor and a marathoner in the same room, and it will inevitably turn into a battle of the one-ups: “I run a marathon after a 112-mile bike ride in the heat!” the Ironman triathlete boasts. “Shuffling doesn’t count!” the marathoner retorts. “I actually run!” And so it goes. Though there’s really no way to quantify which race is actually harder (suffering, after all, is individual), an international team of researchers compared the training load of the two events to see if one has more impact than the other.
“It is a study based on the typical friends’ conversation comparing ‘what’s tougher?’ says lead researcher Jonathan Esteve-Llano, “Dr. Cejuela, Dr. Cardona, Dr. Moreno-Perez and I are also professional coaches. That’s why most of our research is like this, trying to solve our daily questions, searching for our needs, with the scope of improving our training programs.”
After identifying 15 marathoners and 15 Ironman triathletes at comparable age, weight, body type, VO2max levels, endurance experience, and performance levels, the researchers put their athletes to work training for their respective events. Using an analysis of physiological data and daily training logs, the researchers calculated several ratios involving training load, training time, competition time. The result? The preparation for a marathon is harder. Much of this has to do with the concentration of the training—Ironman training typically has more volume, but less intensity, than a typical marathon training protocol. This may help to explain why training for a stand-alone marathon, especially one involving a PR or Boston qualification time, can leave even the steeliest Ironman triathletes feeling wrecked. “We do not try to fade the achievement of an Ironman-distance training at all, but in terms of amount of load per time unit, it showed to be harder the average marathon training dose,” says Esteve-Llano. Though this puts an end to the “whose training is harder” debate, we suspect there will still be much smack talk between the two crowds of endurance athletes. There is, after all, so much fodder for it: tri shorts vs split shorts, all the gadgets vs. running tech-free, and, of course, the always-heated debate about body hair.
I guess Runners Rule and Triathletes need to Respect runners more.