Summer Base Training - Group 2 - Week 3
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Week 3 - June 28th thru July 4th
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Monday 28th
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Easy/Light Run 35 minutes
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Tuesday 29th
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No Run - Cross Training Day
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Do ONE of the following after your Warm Up:
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Warm Up 10 minutes on the Stationary Bike THEN
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Lift Weights/Pilates (Mat or Reformer)/Yoga
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Cool Down 10 minutes on the Stationary Bike
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Wednesday 30th
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Light Fartlek Workout - Meet @ Tom Watson Park
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7:00 am OR 6:00 pm
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Warm Up 15 minutes/Stretch/4 x 25 sec strides
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2 x (2 min/4 min/2 min) with 60 sec easy after 2 min
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and 2 min easy after 4 min
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Run 2 min @ 10 km effort//4 min @ half marathon effort
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Cool Down 10 minutes
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Thursday 1st
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Easy Recovery Run 30-35 minutes
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Friday 2nd
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No Run - Cross Training Day
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Do ONE of the following after your Warm Up:
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Warm Up 10 minutes on the Stationary Bike THEN
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Lift Weights/Pilates (Mat or Reformer)/Yoga
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Cool Down 10 minutes on the Stationary Bike
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Saturday 3rd
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Easy Longer Run 55-60 minutes
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Sunday 4th
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Easy/Light Run 30 minutes
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HAPPY 4TH EVERYONE!!!
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Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
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Light Fartlek - Run between 70-80% effort of max, so steady/controlled and NOT all out.
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Group Meeting @ Tom Watson Park - 7:00 am OR 6:00 pm
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Coach's Notes:
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HOW FIT ARE YOU??? Over the next 2 weeks I'll discuss the 9 Tests that'll identify your
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strengths and weaknesses, and then pair them with exercises and drills that will help
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improve those scores.
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As a Runner, you are already in Good Shape, but if you want to perform at your full potential,
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you need to take a comprehensive approach to your training. That means targeting areas
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of fitness you may not normally pay attention to, like flexibility, balance, and mobility.
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1) Core Strength - a strong core--the muscles in your abdominals, back, and glutes--gives
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you stability, power, and endurance. If your core muscles cannot support your pelvis, it will
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drop, which causes your hips, knees, and ankles to lose proper alignment. When this happens,
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you can't absorb forces appropriately, and your muscles fatigue quicker.
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Test It - Plank Position (form a straight line from your head to ankles and see how long you
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can maintain perfect form). Anything under 90 seconds is not good.
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Improve It - lie on your back with your hands at your sides, legs straight out in front of you
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and feet six inches off the ground. Start sitting up while elevating your left arm with the
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elbow bent. At the peak of the sit-up, bring you right knee toward your chest. Return to the
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starting position, keeping your legs raised and repeat with the opposite side. Work for 20 reps.
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2) Upper Body Strength - a strong upper body makes it easier to hold good form, which can
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improve running economy. The more economical you are, the less oxygen you use and the
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longer you can sustain a given pace.
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Test It - Push-Ups (complete as many standard push-ups as possible maintaining good form).
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Depending on your age, the range for "fair" is 8 to 16.
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Improve It - get in a push-up position with your shins on a stability ball. Complete a push-up,
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then pull the ball toward your chest. Return to start position and repeat. Do two or three sets
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of 10 to 20 reps, resting 30 seconds between sets.
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3) Lower-Body Strength - the repetitive motion of running, using the same muscles over and
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over again, can strengthen some more than others. An imbalance between opposing muscle
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groups, such as the quadriceps and hamstrings, can lead to muscle pulls and knee pains.
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Test It - Squat down until your glutes graze the seat of a chair. Return to standing and repeat
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as many times as possible. Depending on your age "fair" is 9 to 30.
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Improve It - by doing walking lunges holding dumbbells. Step forward with your right leg and
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lower into a lunge. Return to standing as you step forward with your left leg and repeat 8 times.
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Do two to three sets, resting 60 seconds between sets.
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4) Flexibility - a flexible body is more efficient, sees more gains in strength and endurance,
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enjoys more range of motion, and recovers quicker. When your muscles are long and pliable,
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blood flows more freely. This means your muscles, ligaments, and tendons are better nourished
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and able to rebound better after a run.
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Test It - bend your left knee, and draw your thigh in. Loop a strap around the arch of your left
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foot, and hold an end of the strap in each hand. Straighten the leg as much as possible. Walk your
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hands up the strap until elbows are straight. Gently bring your leg as close to your head as
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possible. Note the angle. Anything less than 45 degrees is "fair".
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Improve It - stand with your glutes against a wall and your feet six to twelve inches from the wall's
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base. Bend forward and work to place your palms on the floor. Do this stretch postrun and hold
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stretch for 15-20 seconds. Repeat 3-4 times with 30 seconds rest.
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5) Balance - running is an intricate one-foot balancing act. To stay steady on your feet, nerve
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endings in your joints and muscles (called proprioceptors) sense changes in your body position.
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Improving your balance can enhance the ability of these proprioceptors to anticipate movement
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changes so your runs are smoother and faster.
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Test It - place your right foot against your left leg and time yourself in this position until you lose
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balance. "Fair" is less than 25 seconds.
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Improve It - by doing one-legged squats. Place a stability ball between your lower back and a wall.
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Lift your right foot off the ground and lower down into a squat. Push back to start--but don't lower
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your right foot. Do 8 reps and then switch to the other leg.
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Next Week - Speed, Endurance, Joint Mobility, and Cardiovascular Strength.
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