Week 3 - June 30th thru July 6th
Monday 30th		Easy Run 40 minutes
Tuesday 1st		No Run - Rest Day
		Cross Training - Do ONE of the following:
		Lift Weights (Upper/Lower Body)/Pilates Class (Mat or Reformer)
		Yoga Class/Stationary Bike (40-45 min)/Swim (30 min)
Wednesday 2nd		Group Meet @ East Boulder Park - 7:00 am OR 6:00 pm
		Light Fartlek Workout
		Warm Up 20 minutes/Stretch/4 x 20 sec strides
		Light Drills/Plyometrics/Corework
		Start with 2 x 4 minutes with 2 min easy to re-group
		Then 3 x 2 minutes with 75 sec easy to re-group
		End with 3 x 60 seconds with 60 sec easy to re-group
		Take 2 minutes easy between sets
		Cool Down 10 minutes
Thursday 3rd		Easy Run 40 minutes
Friday 4th		No Run - Rest Day
		Cross Training - Do ONE of the following:
		Lift Weights (Upper/Lower Body)/Pilates Class (Mat or Reformer)
		Yoga Class/Stationary Bike (30 min)/Swim (20 min)
Saturday 5th		Easy Longer Run 80 minutes
Sunday 6th		Easy Run 35 minutes
		Include 5 x 30 sec strides/60 sec easy within run
		Do the strides after 20 min of running
Easy Run - Conversational Pace/Time on Legs
Light Fartlek - Run @ 75% effort of max, so steady and NOT all out.
Strides - Quick feet turnover run @ 85% effort of max
Meeting Place
East Boulder Park - follow Baseline East until 55th. Take a right on
55th and follow road until sharp left turn. Parking Lot is on the right.
Coach's Notes:
TWIN CITIES DETAILS:
1) Frontier Airlines - Depart Friday Oct 3rd
Depart Monday Oct 6th
I have 30 seats reserved and need commitments by July 5th.
Deposit - $40/seat payable to: Boulder Striders
2) Hilton Hotel at the start area - Details next week
We are all looking for a BOOST in our NUTRITION. Try combining these foods:
Cereal + Strawberries = Higher Iron Absorption - even if your bowl of iron-rich cereal
contains 50% of your daily iron needs, your body will only absorb 8%. Double the ab-
sorption by topping it with a vitamin C-rich food like strawberries or kiwi.
Whole-Grain Toast + Peanut Butter = Higher Vitamin E Absorption - whole grains, espe-
cially breads, are a good source of antioxidant vitamin E, which helps stave off muscle
soreness after a workout. Your body, however, needs help getting vitamin E into your
circulation. Pairing healthy fats, like peanut butter, with your whole grains helps the
body access vitamin E.
Black Beans + Salsa = Higher Mineral Absorption - beans are chock full of nutrients,
however, the phytic acid in them blocks absorption of important minerals, such as zinc
and iron. To help absorb more minerals, eat beans with a vitamin C-rich food like salsa.
Yogurt + Jerusalem Artichokes = Higher Calcium Absorption - yogurt is loaded with
calcium and live bacteria that help keep your immune system strong. Jerusalem artichokes
contain inulin - an indigestible carbohydrate that helps promote the growth of healthy
bacteria and increases calcium absorption in the intestines.
Mixed Greens + Olive Oil = Higher Beta-Carotene Absorption - arugula, romaine, and other
leafy greens are a great source of carotenoids like beta-carotene, which offer protection
against Cancer and Alzheimer's. Studies revealed that virtually no carotenoids were
absorbed by those who ate a salad with fat-free dressing, since carotenoids need fat to
be utilized by the body.