Winter Base - Week 3 - Zebras
Printer-friendly versionShareThisWeek 3 - November 7th thru 13th
House Keeping Notes
1. Weekly Schedules are on the front page of the Website…NO Password necessary
2. FALL/WINTER Saturday Meeting time @ 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 (no class this week)
30 min class - $5 and payable thru Venmo (@Darren-DeReuck)
meeting #: 463-600-3626…password: 103802
5. Annual Parlauf Tentative Date…Saturday December 10th
Monday 7th NYCM Runner’s – No Runs…Mon thru Thu (Cross Train is Okay)
Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 8th 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 9th Fartlek Workout
East Boulder Rec @ 6:30 am OR Pearl East Business Park @ 5:30 pm
Warm Up 15 min/Stretch/4 x 30 sec light strides (45 sec easy)
4 min @ half marathon effort...2 min walk/run
4 x 60 sec @ 10 km effort...60 sec easy
take 90 sec active rest after fourth 60 sec
4 min @ half marathon effort...2 min walk/run
4 x 90 sec @ 10 km effort...60 sec easy
take 90 sec active rest after fourth 90 sec
3 min @ half marathon effort...90 sec walk/run
4 x 45 sec @ hard effort...45 sec easy
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 10th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Friday 11th Easy Shake-Out Run 40 minutes
NYCM Runner’s – Shake-Out Run 40 minutes
Saturday 12th Longmont 10 km Turkey Trot
Warm Up 15-20 min/Stretch/4 x 30 sec strides (45 sec walk/run)
RACE
Cool Down 10 minutes
OR
Tempo/Hills Workout from Niwot Shopping Center @ 7:30 am
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec easy)
8 min @ marathon pace…3 min active rest
3 x 90 sec steady uphill…turn…90 sec steady downhill
take 90 sec active rest after each 3 min interval
9 min…out @ half marathon pace//back @ 10 km pace…3 min active rest
3 x 90 sec steady uphill…turn…90 sec steady downhill
take 90 sec active rest after each 3 min interval
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Sunday 13th Easy Long Run – 80 minutes
Time on Legs/Relaxed Pace/Hydrate on the Run
5 min Walk Cool Down
NYCM Runner’s – Easy/Light Run 45 minutes
Include 6 x 30 sec light strides/60 sec easy within run
do light strides after 20 minutes of running
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.
Pearl East Business Park – take the Pearl Street off ramp from Foothills Parkway and head east on Pearl Parkway. Take a right turn onto Pearl East Circle and then your first left and look to park close to the bike path.
Niwot Shopping Center - follow the Diagonal Highway to Niwot and take a right on Niwot Road. At the 3-way stop, take a right on 79th Street and the second left into the Shopping Center Parking Lot. Meet there for warm up to Niwot Loop Trail.
Coach's Notes
Base Week 3 and schedules are NOT PASSWORD PROTECTED (located on the front page of the Website)…Fartlek on Wednesday and Tempo on Saturday. Have an FUN Week Everyone!!!
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 continuing 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 continuing 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.
- Genetic Ability
- Desired Performance Outcome
- Sacrifice
Think about these three components and next week I’ll elaborate a bit more on them.
Our DESIRE to COMPETE sometimes outweighs our ACTUAL COMMITMENT to RACE.