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Week 3 - October 23rd thru 29th        

House Keeping Notes 

1. Weekly Schedules are NOT Password Protected 

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 

    30 min class - $5 and payable thru Venmo (@Darren-DeReuck)

    meeting #: 463-600-3626…password: 103802

5. Discount Code for Zealios Products: ZupBOULDERSTRIDERS

    Website: www.teamzealios.com                    

Monday 23rd         Cross Train Day

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

Tuesday 24th        Easy/Light Run 35-40 minutes

                           Include 5 x 30 sec light strides…45 sec walk/run

                           do light strides after 20 minutes of running

Wednesday 25th   Group Fartlek/Progress/Threshold 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 walk/run

                           3 min @ half marathon effort...90 sec walk/run

                           4 x 75 sec @ 10 km effort...60 sec walk/run

                           take 2 min active rest after fourth 75 sec

                           3 min...(below/above threshold)...90 sec walk/run

                           (1st 90 sec @ half marathon effort...2nd 90 sec @ 10 km effort)

                           4 x 75 sec @ 10 km effort...60 sec walk/run

                           take 2 min active rest after fourth 75 sec

                           3 min…progression each 60 sec...90 sec walk/run

                           (start @ half marathon effort…end @ 10 km effort)

                           4 x 75 sec @ 10 km effort...60 sec walk/run

                           active rest = walk/slow run recovery

                           Cool Down 5-10 minutes

Thursday 26th       Cross Train Day

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

Friday 27th           Shake-Out Run 35-40 minutes

                           Include 5 x 45 sec light strides…60 sec walk/run

Saturday 28th       Tempo/Short Hills Workout – Niwot Shopping Center @ 7:30 am

                           Warm Up 15 min/Stretch/4 x 30 sec strides…45 sec walk/run

                           4 x 60 sec steady up..turn..60 sec steady down

                           take 60 sec active rest after each 2 min interval

                           8 min (1st 4 min out @ marathon...2nd 4 min back @ half marathon)

                           take 3 min active rest

                           4 x 60 sec steady up..turn..60 sec steady down

                           take 60 sec active rest after each 2 min interval

                           8 min (1st 4 min out @ marathon...2nd 4 min back @ half marathon)

                           active rest = walk/slow run recovery

                           Cool Down 5-10 minutes

Sunday 29th         Easy Long Run - 80 minutes

                           Time on Legs/Relaxed Pace/Hydrate on the Run

                           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 1st parking lot and tennis courts towards the Rec Center. Park on the West Side of the Rec Center 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

Winter Base Week 3…schedules are NOT PASSWORD PROTECTED…Fartlek/Progress/Threshold on Wednesday and Tempo/Short Hills on Saturday.

Have an AMAZING Week Everyone!!!

How to Get Back into Running after an Injury OR Training Hiatus

Whether you’ve had to pull back from running because of an injury, time constraints, unforeseen life issues or you just needed a mental break…returning to running can seem overwhelming…but if you’re ready to get back into it again…remember you don’t need a perfect opportunity to lace up your shoes and head out the door…just the determination to do so.

To make your return to the sport successful you also need a few smart strategies to stave off injury, maintain your motivation and boost your fitness. Here are some strategies on how to get back into running and have the ultimate comeback.

1. Know your Fitness has Changed

A few things happen to the body when you stop running: There’s a decrease in blood volume and mitochondria (the power plants in your cells) plus your lactate threshold falls. However…the longer you have been training the quicker you’ll be able to start running again after a layoff. So…in general someone who has been running consistently for 15 years then takes a year-long break will have an easier time returning to running than someone who has been running for one year then is off for a year. The reason: the longer you’ve been running the stronger your aerobic base…you’ll have a much higher level of mitochondria to produce energy, more red blood cells to deliver oxygen to the running muscles and more metabolic enzymes to push you through your run compared to someone who just started working out. So…while your fitness falls during a layoff it won’t fall as low as if you had just begun running because you’re already starting at a much higher fitness level. In general, here’s how much of your maximal aerobic capacity (a.k.a. your VO2Max) you may lose with time off:

• 2 weeks off: lose 5–7 percent of VO₂max
• 2 months off: lose 20 percent of VO₂max
• 3 months off: lose 25–30 percent of VO₂max

Also keep in mind you do lose strength and power in your muscles, tendons, ligaments, and connective tissues. It’s difficult to assess how much conditioning you lose or how quickly you lose it…but it’s the weakness in the musculoskeletal system that causes so many people to get injured when they start running again. This is why running slower, adding mileage slowly and allowing rest and recovery days are so important when you’re making a comeback. The crucial takeaway on how to start running again: don’t jump right into where you were before you took a break…start back slow.

   2. Walk before you Run

Before returning to running you should be able to walk for at least 45 minutes (without pain if returning from an injury). Walking reconditions soft tissue (muscles, tendons, ligaments, fascia, connective tissue) preparing those tissues for the more rigorous demands of running.  So…to make sure you’re getting your body prepared for running first stick with short, easy runs and take walk breaks. Start with three to four short runs per week so that you’re running every other day. Try five to 10 minutes of running at a time or alternate between running and walking. If you need a place to start running again, try following a walk-to-run program that helps you slowly build up your running distance.

   3. Stay Patient

Too many times a race or other goal encourages a runner to do more than they should too soon after injury. Even if you’ve been cycling, swimming or doing other cross-training to maintain your aerobic fitness…remember that depending on the injury and the length of the layoff it can take weeks or even months for your muscles, tendons, bones and ligaments to get strong enough to handle running again. It takes the legs much longer than the lungs to adapt to new stresses. Too often people get it in their head that they need to run for 30 minutes every day or run and not walk in order to make progress. When figuring out how to start running again you need to check your ego at the door. Let your body adapt to the stress of a workout before you start adding more stress. You may use the following guide:

• If you’re off 1 week or less: Pick up your plan where you left off
• If you’re off up to 10 days: Start running 70 percent of previous mileage
• If you’re off 15 to 30 days: Start running 60 percent of previous mileage
• If you’re off 30 days to 3 months: Start running 50 percent of previous mileage
• If you’re off 3 months: Start from scratch

Remember the 10 percent rule when it comes to increasing mileage. If you’ve been off for three months or more don’t increase your weekly mileage or pace by more than 10 percent, week over week. And you can always increase it less if you need to, say if you feel any aches or pains pop up or you’re just feeling generally wiped.

   4. Build Your Strength

Strength training can help you tolerate a higher volume of running if done properly…but that’s only if you do it right and if you specifically strength train your body to ready it for running again. The key to having the hard work of a home exercise program payoff is carryover…you could get stronger in important target areas like the glutes and the abs but you have to learn how to use this newfound strength during the run. Once you do exercises in a sitting or lying-down position then add drills that mimic the components of running to help improve muscle coordination, timing and biomechanics…so you don’t get injured and sidelined again.

Our Winter Session can help build your base and a great boost for 2024 and your racing.